No tires tu plata en CREATINA si no sos profesional

portada articulo creatina agustin crok

La creatina es uno de los suplementos más consultados y solicitados por las personas que comienzan a entrenar o a hacer deporte. Existen muchos estudios que demuestran los beneficios de su ingesta en deportistas. Pero si sos una persona que quiere tener un cuerpo playero, estar más «marcado/a» o «un poco más grande», no te la recomiendo. Seguí leyendo si querés saber el porqué.

¿Cómo se toma la creatina?

Consumir alimentos de origen animal es una forma de obtener pequeñas cantidades de creatina sin sin suplementación. Además, nuestro cuerpo puede «fabricar» Creatina a partir de 3 aminoácidos, Arginina, Glicina y Metionina. Por ser esencial (si o si hay que obtenerlo a través de alimentos), el último es el limitante. Sin embargo, para los famosos beneficios de la creatina hacen falta mayores cantidades, de ahí la suplementación.

En general, se consume monohidratada y la dosis recomendada es entre 5-7 gramos de Creatina por día. O aproximadamente tu peso x0.1, si pesas 60kg serán 6g, si pesas 80 kg serán 8g, y así. Funciona por acumulación, por lo tanto, no hace falta hacer fases de carga, ni descanso. En general no hay problemas en consumir las dosis recomendadas a diario, igualmente siempre debes consultar con un especialista antes de consumirla, para ver cuánto tomar o si es necesaria en tu caso.

¿Quiénes se benefician de tomar creatina?

Se han visto resultados en entrenamientos y deportes rápidos o de alta intensidad. Con mejoras en: Fuerza, Potencia, Velocidad, Recuperación muscular, Fatiga muscular. Por lo tanto, si te dedicas a algún deporte o simplemente haces uno por hobbie y te estás preparando para un torneo o competencia, la creatina monohidrato te va a ayudar a mejorar en esos aspectos. No obstante, los valores vuelven a sus niveles normales si se deja de consumir la dosis de creatina monohidrato.

La suplementación en personas con una alimentación vegetariana o vegana puede ser de utilidad debido a que como casi no consumen, o no lo hacen en absoluto, alimentos de origen animal, básicamente tienen que «fabricar» toda la creatina de su cuerpo.

Mi opinión sobre el consumo de creatina

No tengo una gran experiencia con el consumo de creatina ya que tomé una sola vez en mi vida a los 17 años, por que quería estar más grandote para el viaje de egresados, en lo único que pensaba a esa edad. Recuerdo que compré la de una marca de suplementos muy conocida en Argentina, supuestamente buena, junto con otros productos; whey protein y un «pro hormonal». Como te imaginas, la compra no me salió nada barata.

Claramente, luego de tomar ese coctel de suplementos por un mes antes del viaje, no noté cambios significativos a nivel físico. En esa época, las juntadas con amigos y las fiestas abundaban, por lo que la dieta (que es lo más importante) tampoco acompañaba.

Incluso con más años de edad, he gastado fortunas en suplementos deportivos y me animo a decir que NINGUNO es mágico ni te va a garantizar resultados. No existen los resultados mágicos, no vas a ser Goku en un mes, tomes lo que tomes. Lo que si valoro, es el factor psicológico, por el hecho de saber que estas tomando suplementos, entrenas más manija, con más ganas y energía.

Si querés ver más datos y curiosidades de alimentos y la industria alimenticia, seguime en instagram @AgustinCrok y suscribite a mi canal de YouTube!

Como comenté más arriba, si te dedicas a algún deporte en particular, seguramente todos tus colegas tomen creatina y si no lo haces, vas a estar unos pasos atrás. Pero siendo una «persona promedio», que hace deporte o va al gimnasio cada tanto y solo quiere estar «más grande» o «más definida», me parece innecesario.

Considerando que los resultados obtenidos por la creatina monohidrato se van al dejar de tomarla, no me parece  necesario estar gastando dinero en creatina todos los meses de tu vida solamente para «verte mejor». Además, el «factor psicológico» de los suplementos también te puede jugar en contra si te acostumbras a tomar uno con regularidad. Empezás a tener esa sensación de que te falta algo, que si no tomas la creatina vas a rendir menos, o te comienza a dar más fiaca ir a entrenar.

Digamos, por más resultados que me prometa, no me gusta tener que «depender» de consumir algo que no sea comida real. No porque haga mal, simplemente prefiero la comida. Prefiero acostumbrarme a entrenar en «estado normal» y gastar ese dinero en una buena alimentación, en un/a profesional que me ayude o incluso en el gimnasio.

Creo firmemente que una alimentación acorde, acompañada de entrenamientos regulares y descanso, es el 90% de lo que se requiere para conseguir «un buen físico».

Por supuesto que tomo algún suplemento cada tanto, por ejemplo, la whey protein (proteína de suero de leche) me parece una alternativa excelente para llegar a los requerimientos diarios de proteína en los días que estoy mucho tiempo fuera de casa o simplemente cuando no tengo tiempo o ganas de cocinarme un desayuno o merienda.

Antes de comprar una, mira el siguiente artículo con 5 TIPS para aprender a elegir una buena Whey Protein. Y si buscas información más completa, te dejo una serie de videos titulada «La mejor Whey Proteín, La Guía Definitiva»

Ahora, ¿cuál es tu opinión sobre la Creatina? Dejamelo en los comentarios.

Hasta acá el artículo de hoy. ¡Espero que te haya servido!

Saludos,

Crok.

362 comentarios en «No tires tu plata en CREATINA si no sos profesional»

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  21. You’ll see higher efficiency in workouts like squats and lunges.

    You’ll see your self getting stronger, particularly unilateral energy.
    With this workout, you’re using greater hamstring actions 
    and combining more single-leg, body weight, and banded glute movements.
    This is where you probably can max out in your hamstring exercises, whereas still constructing your glutes.

    The Romanian deadlift is an excellent exercise that can simultaneously target
    the glutes and the hamstrings (the two muscle tissue answerable for the underbutt).

    Earlier Than we dive into my high picks for glute
    exercises, I need to ensure you perceive the anatomy
    of the gluteal muscles. It is likely that experienced
    lifters and bodybuilders profit from even larger coaching volumes, perhaps up to 15 to twenty
    sets of glute training per week. Some examples
    of proven butt-builders are the squat, Bulgarian break
    up squat, Romanian deadlift, and hip thrust. How many glute workouts you should
    do is dependent upon how a lot time you need to make investments, and
    the way essential it is to get optimum glute muscle
    improvement compared to «just» good glute development.
    Mix long hours at your desk with your night Netflix binge
    on the sofa and you’ve received a recipe for weak glutes and tight hip flexors, the muscle tissue that assist
    pull your legs towards your higher physique.
    You will not be able to extend the weight every week,
    however keep at it, and attempt to increase by a rep here and there (for instance getting 5, 4, four as a substitute of 5,
    4, 3 final time) till you get all three x 5.
    One cause for that is prolonged sitting, which places your glutes in a
    relaxed, stretched position and retains them there for a lot of hours.
    From strolling to running to leaping to kicking, it’s your glutes that drive you.
    This strategy for how to construct glutes helps make
    certain you’re working them from all angles while preserving you from
    burning yourself out or getting too fatigued.
    The glutes being extremely immune to fatigue ensures they can sustain normal activities all day.
    This is due to the totally different lengths of a person’s torso, legs, and arms.
    Subsequently, this could trigger some variations in muscle activation in several folks, however regardless of how your body is built, this movement
    will still work your glutes. It also happens to function predominately as a hip extension movement.
    When in contrast with other exercises, there might be maybe nowhere
    near as a lot variance in an individual’s biomechanics as there is with the deadlift.

    Protein particularly is necessary for muscle growth and
    the repair of muscles after a exercise. Found deep in the buttocks, the gluteus medius helps
    to abduct and internally rotate the thigh on the hip joint.
    A saggy butt is when your buttocks lack definition and muscle tone
    within the massive glute muscle tissue. The
    cause is that the facet glutes (the medius and minimus) are only small muscular tissues and dedicating an entire 45-minute workout to them
    is excessive.
    As A Outcome Of of the stance, your steadiness might be challenged all through the squatting
    movement. Expect expert-backed exercises, nutrition advice, the newest
    in power sports activities, and a complete lot of motivation heading your means.
    Finding it hard to hold the bar in entrance rack place with out your chest and elbows dropping?
    Activating your glutes earlier than a exercise is crucial to make sure proper and complete
    muscular contractions throughout the session. Remember, variety in exercises and intensity is also necessary to
    avoid overuse injuries and to advertise total muscle health.
    Give the exercises on this guide a shot, and you’ll soon see some impressive
    adjustments.
    This exercise not only challenges your outer thighs
    and gluteus medius, but additionally your core stability muscle tissue
    to assist improve your stability. When you get snug
    with a Romanian deadlift, you can start doing single-leg RDLs for a good more durable gluteus maximus train, Katie says.
    However first, make certain you are able to do
    the basic motion with good type.
    Without a gym setting or structured workout plan, it is easy to
    skip your train routine. I’ve learned that providing a transparent, structured program
    is important for seeing real outcomes. Whether you are a beginner or someone who’s tried and failed earlier than, this 30-day plan will assist
    you to achieve seen muscle using nothing but your body weight.
    Read on to find tips on how to remodel your physique in only one month.
    One Other Pilates posture, the clamshell is one other nice exercise to target the deep glute muscle tissue – aka the gluteus
    minimus and medius. This move mimics the appearance of clams,
    shifting your legs in a means that appears like a clamshell opening and shutting.
    Every time you sit right into a chair and stand back up, you’re doing a body-weight squat.

    You can adjust the issue of this train by where you stand on the band.
    The nearer you stand to the handle, the extra resistance, and vice versa.
    To make the exercise more difficult, add an ankle weight to the suspended leg
    or maintain a dumbbell on the aspect of your suspended leg.
    If you struggle along with your balance, maintain on to a
    railing or a wall for assist. People with accidents, ache,
    or a prior surgical procedure should consult a 
    bodily therapist for tailored exercises to support their objectives.
    Now, earlier than you suppose we’re handing you a one-size-fits-all plan, do not neglect that variety is the spice of
    life.
    To do that, I Will primarily evaluate two variables, EMG readings and load lifted.

    And whenever you’re ready up the problem, hold a pair of dumbbells for additional resistance.
    In reality, growing your glutes is a continuous course of and will most likely by no means be
    completed. Performing a dumbbell entrance carry or sandbag carries will get you the activation you are looking for.
    The Zercher carry utilizing a barbell can be a great front carry option.
    Additionally, the core stays engaged throughout this
    transfer, strengthening the abdominal muscle tissue as properly.

    As a bonus, you’ll additionally get some superior
    tips in this video on how to squat correctly to get essentially the most booty-building
    benefits. And that’s a reasonably large deal,
    because it’s the main muscle concerned in stabilizing your
    hips, in addition to rotating them each externally and internally.
    A great spot to begin is by preserving a document of how a
    lot you’re lifting with each train and making an attempt to raise somewhat bit heavier
    the following time.
    A huge problem with info being in all places, is plenty of the
    quality facts that folks need to help them with their goals, will get lost in the mediocre
    info. Much Less losing time, extra readability on what really works when it comes to one of
    the best workouts for glutes. Raise your hips off the bottom until your knees, hips, and shoulders kind a straight line.
    Utilize a barbell over the hips, dumbbell or body weight to carry out.
    Most of those workout routines achieve a 70% or higher maximal voluntary muscle contraction (MVIC).
    The larger that share, the more you’re working these glutes
    and the quicker you’re moving towards bigger muscular tissues.

    Whereas they’re undeniably a staple for total lower body development, their
    effectiveness for glutes is often exaggerated.
    Squats primarily engage the quads and hamstrings,
    and until you’re leaning significantly forward, the glutes don’t get the spotlight they deserve.
    I’ve seen numerous lifters rely solely on squats, only to be disappointed by their glute progress.
    Single-leg workout routines fall under the identical biomechanics as the stabilization exercises but will target the gluteus medius and gluteus
    minimus. As mentioned above, in real-life utility, the first job
    of the gluteus medius and gluteus minimus is not to kick your leg out to the facet however somewhat stabilize the physique on one foot.

    With a name like minimus, you could probably guess that it’s the smallest of the three
    muscles. In reality, the gluteus minimus is type of identical to a
    smaller gluteus medius. Its insertions and origins are the same,
    and it sits instantly underneath the gluteus medius.

    However, it’s important to do not overlook that particular person outcomes
    may differ. Some individuals would possibly see modifications sooner, while for others,
    it might take longer. Genetics play a big function in determining the place
    and how rapidly your physique builds muscle. If you desire a full workout
    on your entire body that boosts muscle and power, take a glance at
    our ATHLEAN-X programs. We’ve got one thing excellent for everybody, no
    matter what you’re aiming for or the tools you’ve. Weak or underactive glutes can lead to a series response of muscle imbalances and misalignments, typically resulting in lower back
    pain, one of the frequent bodily complaints. What
    most individuals think of after they hear the word «glutes» contains three sections or groups of
    muscle fibers.
    This allows you to get in a minimal of two butt exercises per week,
    corresponding to on Tuesdays and Fridays. On your
    restoration days, consider performing some gentle stretches, foam rolling and
    other mobility drills to assist relieve soreness
    and tightness. So, if you can do 12 goblet squats with no issues, change to
    a more difficult weight that you should use to finish 5 to
    eight reps with correct kind. Verify in with yourself each few weeks and proceed to gradually add weight to see outcomes.
    Before you begin lifting the large weights, it’s necessary to ensure that that you’ve the
    proper mobility, Lopez says.
    Booty, booty, booty rocking everywhere is going to be your new theme track when you walk into a
    room after mastering these greatest glute isolation exercises.
    If you are seeking to construct a powerful, agency bottom, look no further.
    In this post, we cover every thing about glutes, together with; the anatomy and function, benefits of training them, plus 11 of
    one of the best glute isolation exercises.
    Once you feel snug with this transfer, Lampa recommends including
    a resistance band above your knees to higher work your glute med and min. Next, strive doing the dumbbell glute bridge — all you
    must do is maintain a single dumbbell across the highest of your hips.

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    While aesthetics are important (and doubtless one of the major causes you’re employed out),
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    This will rely in your training frequency, previous training experience, vitamin,
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    of training, by means of glute measurement and shape, but it can take 3 to 6 months+ to see significant glute
    development.

    References:

    side effects of steroids in men (https://heyanesthesia.com/)

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    References:

    health Risks of anabolic Steroids [new4all.co.uk]

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    Whereas it might possibly result in vital muscle growth and enhanced strength
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    For these willing to manage these aspects carefully, the rewards when it comes to
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    Males utilizing Anavar might experience a quantity
    of particular unwanted effects related to their hormonal stability
    and reproductive health. One of the main issues of Anavar for males is the suppression of natural testosterone production.
    Since Anavar is an artificial form of testosterone, the
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    as an alternative. With Anavar’s ability to reinforce recovery23,
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    from your fitness endeavors. Making Ready for the journey
    contains being conscious that Oxandrolone suppresses pure testosterone
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    Customers normally begin this supplemental administration a week before
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    Though Anavar is much less prone to cause androgenic
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    These embrace the development of masculine features such as extreme body hair, a deepened voice, and an enlarged clitoris.
    Anavar has been shown to improve metabolism and fat-burning capabilities, making
    it an ideal alternative for girls who wish to shed pounds and get
    in shape. Steroids like Anavar can help yield weight loss
    benefits with a low probability of rising masculine traits in women like facial hair,
    deep voice, and so on. In truth, Anavar is utilized by athletes to assist
    improve bodily conditioning with out adding a lot
    of muscle bulk. Nonetheless, cholesterol levels don’t usually rise to
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    than that of a man. Anavar will increase power
    by rising testosterone ranges, however more particularly as a result of
    being a DHT spinoff.
    When used by itself or with one other steroid compound that isn’t a fats burner
    specifically, your fats loss outcomes will tremendously depend upon your diet and
    exercise. Most individuals using Winstrol for contest preparation or physique modeling will already be lean.
    They will use Winstrol to dry the body, promote glorious muscle definition,
    and give a shredded vascular look. When it involves gaining muscle or bulking, Winstrol
    is broadly thought-about a steroid that isn’t suitable or effective for men. Numerous different steroids are substantially higher mass gainers, in addition to cheaper to use,
    like Deca-Durabolin. Winstrol isn’t safe at excessive doses required to
    provide men any helpful lean mass features.

    Irritability and other temper changes can even happen when taking Anavar, and may proceed
    after stopping the use of the steroid as well. Anavar is an anabolic steroid that
    has been proven to enhance protein synthesis, which may lead to elevated muscle mass and
    power. The described steroid chopping cycle for girls
    is commonly adopted by female bikini models and bodybuilders aiming to scale back body
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    A typical dosage for women is between 50–75 mg daily for a length of 6–8
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    This treatment is often taken orally, though it can also be injected.

    The traditional starting dose is 10 mg per day for males and 5 mg per day for
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    enhancing muscular endurance. In some circumstances,
    women can also develop an enlarged clitoris, a condition generally recognized as clitoromegaly.

    These changes may be distressing and is probably not reversible, even after discontinuing Anavar use.
    Regardless Of its reputation as a milder steroid, Anavar is classed as an androgenic anabolic steroid and can nonetheless cause important unwanted aspect effects in females.

    Some girls may experience missed periods or changes in their menstrual cycle.
    Frequent side effects embrace hormonal imbalances, bodily modifications, and psychological effects.
    It’s necessary to note that not all users will expertise these side effects, but the risk
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    If you get back to binge consuming and cargo your body with
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  52. Anavar, also referred to as Oxandrolone, is
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    Throughout this course of, estrogen ranges rise, inflicting water retention in customers.
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    of bloating and gynecomastia. Thus, controlling estrogen levels is critical for delicate users
    to stop the accumulation of female breast tissue.

    Testosterone can even negatively have an effect on high-density lipoprotein (HDL) and low-density lipoprotein (LDL) ldl cholesterol ratios, probably inflicting hypertension (2).

    However, we observe such elevations in blood strain to be mild compared to extra extreme anabolic steroids.
    Thus, testosterone is the least cardiotoxic steroid
    based on our patient’s lipid panels. These are derived from Dihydrotestosterone and are identified for selling muscle development
    with fewer risks.
    You need to look no further than Anvarol by CrazyBulk if you’re on the lookout for a safer and more healthy various to Anavar for women. The majority of those results are triggered if you abuse, take excess dosage or have
    an underlying/hidden medical condition. It’s always finest to speak to your doctor before starting any kind of supplement regimen. If you expertise any severe side effects whereas taking Anavar, you must stop taking the medicine
    and talk to your healthcare supplier instantly. For occasion, you might take Anavar for eight weeks
    and then take a break for four weeks. This will help to prevent your physique from turning into tolerant to the treatment.
    If you are going to stack Anavar, we advocate utilizing it with other chopping steroids like Winstrol,
    Clenbuterol, and Testosterone.
    This dual motion of muscle constructing and fats burning
    is highly fascinating for bodybuilders aiming to attain a lean and chiseled look.
    When integrated into a well-designed steroid cycle, Oxandrolone can present quite a few advantages.
    It is often used throughout chopping phases to protect muscle mass whereas shedding
    physique fats. It may also be used throughout bulking cycles
    to reinforce power and stop extreme weight acquire. Furthermore, Anavar is usually utilized in bridging phases between cycles to assist preserve positive aspects and
    facilitate restoration.
    Anavar is greatly appreciated by many athletes for a few particular causes.
    This steroid will enhance power; the whole increase won’t be
    as significant as steroids like Dianabol and nowhere near the level of Halotestin, but will most likely be notable.
    Energy is among the major components of profitable athleticism as
    it interprets into velocity and power. Athletes
    also recognize Anavar due to the reality that it
    won’t produce a big buildup in mass. In some circumstances, added mass could be a hindrance
    depending on the sport, and in other circumstances, it’ll bring about prying eyes that no athlete desires on them.

    When ladies take Anavar at 10 mg per day, we regularly see them experience muscle gains throughout the first 10
    days. A lady taking 10 mg of Anavar per day has a more highly
    effective impact than a person taking 20 mg of Anavar per day.

    This is due to males producing roughly 20x extra testosterone compared to women (30).

    It works by enhancing nitrogen retention and protein synthesis, making it highly
    effective for muscle retention while in a caloric deficit.
    Anavar additionally boosts red blood cell production, resulting in improved endurance and vascularity.
    It’s also worth noting that some athletes and bodybuilders might
    choose to stack Anavar with different steroids or performance-enhancing medicine (PEDs).
    Whereas this can result in impressive gains, it may also
    be extraordinarily harmful if not carried out properly.

    This is especially true when whole ldl cholesterol and triglycerides values are drastically modified,
    making coronary heart disease a possibility. That Is why bodybuilders are encouraged to get
    a blood check accomplished earlier than, throughout and
    after an Anavar cycle. Research from 2012 saw
    severely burned kids expertise an enchancment in muscle
    power that lasted for as much as 5 years post-burn (7).

    Another examine from 2007 revealed that «muscle strength considerably elevated» in burn victims when oxandrolone and train were mixed (8).

    Some people, typically women, may take Anavar for its capability to
    burn fat.
    Finasteride (Propecia) is an FDA-approved treatment proven to be effective at blocking DHT levels in the physique and lowering hair
    loss (19). Nevertheless, research show that roughly 52% of men report muscle loss when taking
    it (20). We have also noticed reduced muscle hypertrophy in sufferers using Finasteride.
    Thus, taking this medicine might counteract the anabolic results of Anavar,
    causing bodybuilders to be unsatisfied with their results.
    Due to Anavar’s gentle androgenic rating, it does not sometimes produce virilization unwanted effects in ladies when taken in low to moderate doses.
    Anavar and all anabolic steroids are primarily types of exogenous testosterone;
    thus, Anavar will enhance muscle mass. Some of the best sites to
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    References:

    How To Use Steroids Correctly

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