BENEFÍCIOS INCRÍVEIS E POUCO FALADOS DA CREATINA.

Hey guys! All good? Have you ever heard of creatine?

Anyone who has seen a nutritionist or goes to the gym must have heard of this supplement. Why should you over 40, 50, 60 years old think about using this supplement? Creatine can bring many benefits to your health, even if you don't exercise every day, did you know that?

Do you feel like you lack energy in your daily life? Want to improve your brain function? Do you want to improve your physical performance?

We know that it can have a role in our bones, in our muscles, it can prevent sarcopenia, which is the loss of muscle mass due to aging, and it can even make you more beautiful, did you know that? These are some functions that creatine can have in your body. Furthermore, it can also help with cardiovascular function.

Today you will learn about the main functions of this supplement and how it should be consumed. You will know all the benefits, when it is best to take this supplement, and whether or not this supplement can cause you any harm. So, stay with me until the end of the video and.

. . Run the Vignette!

Doctor Roberto Yano, Cardiologist. Hello, dear friends, how are you? I am Doctor Roberto Yano, Cardiologist, Pacemaker Specialist.

For those who don't know, folks, Clínica Yano is here in Indaiatuba. So, if you are from Indaiatuba, Campinas, Sorocaba, Jundiaí, Limeira, São Paulo, you can consult me, as we are here in Indaiatuba, close to Viracopos airport. And for those who live further away and want to be seen by me, I provide services via telemedicine throughout Brazil, okay?

I'll even leave the link here for scheduling in the description. So, have you ever heard of creatine? You know what it is?

Do you have a friend who takes it and tells you that it is essential that you take it too? There's always that person at the gym who says that something is good and you're in doubt as to whether it's worth taking or not? I will explain everything about this supplement to you.

How it can be taken, if there is any health risk, what are the benefits when used in the right dose. Creatine is a natural substance found in the muscles of our body. It is composed of amino acids, such as arginine, glycine, methionine.

Most of our body's creatine is stored in skeletal muscles. They help us play an important role in providing energy during high-intensity, short-duration activities. The main form of creatine that is used is creatine monohydrate.

When consumed as a supplement, creatine can increase phosphocreatine levels in our muscles. It is then stored in the muscle in the form of phosphocreatine. So what happens?

During exercise, ATP is the main energy molecule used by the body. Phosphocreatine then donates a phosphate group to ADP, thus regenerating ATP, providing more ATP to give energy to our muscles. This system then provides rapid energy during explosive activities such as weight lifting, a sprint, a HIIT.

I even use creatine every day. She helps me with these activities. And even when I don't exercise on a Sunday, for example, I keep using it continuously.

Then I'll talk about why I use it this way. For you to understand better, I will explain some benefits of creatine on our body. Creatine then helps to regenerate ATP, adenosine triphosphate, the main source of cellular energy.

When she does this, she allows her muscles to then perform these high-intensity activities. Another important thing is that creatine supplementation has been linked to improvements in physical performance during short-duration, high-intensity exercise. It can increase the cell volume of your muscles.

Initially, you may even appear more swollen, but it is muscle swelling that will stimulate the growth of your muscles. There is also evidence suggesting that creatine can help with post-exercise muscle recovery, reducing inflammation and reducing muscle damage. And this is one of the main reasons I use creatine.

There is also research that indicates that creatine can benefit your brain. The common dose of creatine used in healthy adults is 3 to 5 grams per day. In any case, it is important for you to know that even though creatine is a safe supplement, it is always advisable to consult a healthcare professional before starting any supplementation, especially if you already have a pre-existing medical condition.

Furthermore, the response to creatine can vary from person to person, and not everyone will experience the same benefits. "Ah, doctor, but if I don't want to supplement or use creatine, what foods can I find creatine in? " You can then eat red meat, which is a richer source of creatine.

Beef, pork and lamb therefore contain significant concentrations of creatine. You find creatine in fish such as salmon and trout, in addition you will be ingesting omega 3. In chicken and turkey, there is also a small amount of creatine.

But what you have to know is that to get 5g of creatine, you would have to, for example, eat 1kg of red meat. Imagine, then, the amount of calories, fat, protein that you would have to ingest every day to get this amount of creatine in your body. It's too much!

This is why creatine supplementation is so recommended. And you, do you use creatine every day? Comment here!

And if you're enjoying the video, also remember to share and distribute this video to those who need it, guys. You can share it in WhatsApp groups, Telegram. .

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"Okay! So what, doctor? Why is it important to use creatine?

" So let's look at the benefits of this supplementation. First, creatine can strengthen your bones. What we know from some recent studies, right, which indicate that creatine may have a beneficial effect on bone metabolism.

For example, there is evidence that it can positively influence bone mineral density, which is super important for our bone health. Imagine the following, as we age, there is a tendency for us to lose bone mass, right? This is physiological.

That's why one of the concerns in the elderly is the chances of falling, falling from their own height, fractures, especially femur fractures. There are elderly people whose bones are so weak, so lacking in minerals, that they fracture their femurs even without falling to the ground. This significantly increases the morbidity and mortality of this patient.

So, in this case, using creatine, of course, in addition to having a healthy diet, rich in calcium, could, in this case, bring many benefits, considering fracture prevention and longevity. Therefore, for people over 50, 60 years old, this supplement can bring benefits to this type of patient. But always talk to your doctor to see what your needs are.

Second benefit: it can help with the cognitive functions of your brain. There is some evidence suggesting that creatine may have benefits for the cognitive function of our brain. It is known to play an important role in the cellular energy system, it provides that quick energy through the regeneration of ATP.

The brain is an organ that requires a large amount of energy to function. You knew, right, that thinking. .

. That's why thinking is tiring, guys. Look, creatine can help you with that.

Additionally, creatine may have antioxidant and anti-inflammatory properties, which may help protect your brain from oxidative stress and inflammation, factors that may play a role in several neurodegenerative diseases. Some studies suggest that creatine supplementation can have positive effects on short-term memory, cognitive performance, and mental processing speed. Look how beautiful it is.

Third benefit: it prevents sarcopenia. So look, this is for you over 50. Creatine brings benefits in preventing the loss of muscle mass, especially in situations where there is a risk of sarcopenia.

Sarcopenia is the gradual and involuntary loss of muscle mass that occurs with aging. It can lead to a decrease in muscle strength and functionality, increasing the risk of falling and increasing the risk of fracture in the elderly. When used daily, in the correct doses, it can increase muscle strength, help maintain functionality for daily activities, such as sitting, climbing stairs, and can even prevent physical disability related to the loss of muscle mass.

Creatine can facilitate muscle protein synthesis, contributing to increased muscle mass, and also helps combat muscle degradation that is associated with sarcopenia. I think it's important for you to understand that although creatine has potential benefits for preserving muscle mass, regular physical exercise and a balanced diet are also extremely important, of course, for you to improve your muscle health. Fourth benefit: increases muscular performance.

Your muscular strength helps your muscles recover. That's right, he does it all. It is known for increasing muscular strength and physical performance, especially, as I mentioned, in intense and short-term activities.

Creatine supplementation has been widely studied and has consistently demonstrated benefits for athletes practicing this type of endurance exercise. So, there are several studies that have shown creatine increasing muscle strength, especially in these shorter, high-intensity exercises. It is effective, then, in activities that depend on the ATP energy system and ends up providing a quick source of energy for explosive efforts.

Those who supplement creatine may experience an increase in muscle cell volume, which can contribute to the appearance of the muscle, making it more beautiful. The person may appear even more swollen at first. This happens because the muscle cells will become enlarged.

Even better, creatine contributes to what I said, right? Muscle recovery, reducing inflammation, reducing damage caused by excessive exercise. This can be very important in high-intensity training programs.

And can creatine also increase muscle strength? Results may vary from person to person. Some studies have shown significant improvements in strength, especially in training protocols that once again involved short-duration, explosive exercises.

Fifth benefit: the body looks more beautiful when using creatine. The effect of creatine on the appearance of the body is also perceived differently in each person. Creatine is known to increase intracellular water retention in muscles.

This can lead to a temporary increase in muscle volume there. This increase in muscle volume can result in muscles that appear fuller, more voluminous, with more beautiful contours. You can weigh yourself, you can even gain a few kilos on the scale, but this is temporary, because this weight gain is nothing more than water retention in your muscles.

And again, creatine, the creatine response in this case can also vary from person to person. In other words, not all individuals will have the same effects on their body appearance. Some may notice a more pronounced change, others less.

It is important to note that the aesthetic effects of creatine are temporary, it has more to do with water retention in the muscle. If creatine supplementation is stopped, this water retention will soon decrease. Guys, in this case here too, of course, the impact on aesthetic appearance will depend on the creatine, but of course, a balanced diet and lots of physical exercise.

Ah, but first, if you don't follow me on Instagram, follow me on Instagram, my Instagram is @dr. yano. If you are there doing your weight training, your physical exercise, you are drinking your shake, you are taking your creatine for the day, Tag me there and I'll make sure to repost it.

But after all, can it help with cardiovascular health? Creatine has also been extensively studied in relation to its effects on general health, including its impact on the cardiovascular system. Several studies indicate that creatine supplementation is safe for healthy individuals and does not usually have negative effects on cardiovascular health.

They also suggest that creatine supplementation may have a modest effect on blood pressure control. In some cases, there are studies that even reported a slight decrease, of course, in blood pressure with the use of creatine. Nothing very significant.

We need to have more studies to prove this. They are also studying the role of creatine in patients with heart failure. They indicate that creatine may have modest benefits on cardiac function and physical performance in these people with chronic heart failure.

As I said before, creatine has these antioxidant properties that can be beneficial for cardiovascular health, it may have the ability to neutralize free radicals that help protect the heart against oxidative damage. Animal studies have been done that suggest that creatine may have a positive effect on preventing the formation of atherosclerotic plaques in the arteries. I think it's important to mention here that they saw in some studies that people who supplemented with creatine may have lower levels of homocysteine ​​in their blood.

For those who don't know, homocysteine ​​is an amino acid that is produced in the body during the metabolism of methionine. The amino acid present in proteins and high levels of homocysteine ​​in the blood have been associated with a greater risk of cardiovascular diseases, including coronary heart disease and even stroke. So there is evidence that creatine can positively influence homocysteine ​​levels.

Let's see, once again, we need more studies, more robust studies to prove whether creatine really brings benefits to heart health. But little do we know that it doesn't. And does creatine have any contraindications?

Therefore, people with pre-existing kidney disease should avoid creatine supplementation without the supervision of a healthcare professional. In cases of severe kidney dysfunction, creatine is generally not recommended. As for healthy individuals, there is no solid evidence that creatine supplementation in normal doses will, of course, cause any harm for the purposes.

Long-term studies in healthy people have shown no significant adverse effects. In other words, the vast majority of people can supplement creatine, yes, every day. And the common dose, again, is 3 to 5 grams per day.

It can be consumed before or after training. If you consume it after physical exercise, it will become more effective if it is accompanied by a carbohydrate source. The supplement can also be taken with the main meal of the day.

This helps in better absorption of the substance. And even if you don't exercise, you can take it every day and regularly. Once again, guys, I recommend that you first consult a professional, a good doctor, a good nutritionist before starting any supplementation.

Especially if you have any comorbidities. Okay, guys? I hope you enjoyed this creatine video.

Share with your friends. My idea here is always to save the world. And I want to know if you're coming with me or not.

OK people? I'll stay here. Today's message is this!

A big hug and until next time!