I think today one of the supplements that are more commented there is creatine. Not wanting to be smart, you know. everything, but a lot of bullshit is said about of this supplement.
In this video here we will try to clarify this in a way that does not involve marketing and those difficult terms that no one understands. First, what is creatine? Creatine is an amino acid, that's all!
Amino acids are the small parts of the protein. So, it's like a wall, that we can call protein, the bricks. Right!
Why are we training when we fail? We can not lift that weight anymore what moments ago could we raise? This happens because we draw energy faster than you can put.
So we need some moments. to recover a little and do the same again exercise. But if I told you that you have a battery inside your body that creatine can potentiate she?
When you're getting close to exhaustion it will lend some energy to that you go a little further in this exercise. When you're there training your supine or its direct thread, its squatting, you are hydrolyzing, that is, breaking ATP. That's where the creatine will come in, it goes transform ADP into ATP.
So you can go a little further year. If you train take there, stopping several repetitions before failure etc, really the effect will not be very cool. Now, if you train hard, always go until the fault or near the fault, you will to extract a little more force and it will definitely help you in hypertrophy.
There are other effects not mentioned here by the staff, right? as is the improvement in glycogen uptake of muscle cells. Or that it forces water into cells muscles etc.
There are a few others that the staff does not cite very. Well, let's see how you take it, right? There is not much secret, they are 3 to 5g daily.
More than 5g can I take? You can, but this recommendation is made just for slightly bigger athletes as well. In this case, staff recommends 100 kg for a reasonable definition and such.
If you send more than 5 grams for less of 100 kg, you will only be able to waste money and possibly health. Well, many people have doubts as to whether reaches 5 grams of creatine. Well, for those who have that syrup dispenser, of 7.
5 ml. Ali has the right dosage for 5 g of creatine, at least of the creatines sold there, huh? For those who do not have there are spoons.
This is the tablespoon, okay? This is the dessert spoon. And this is the teaspoon, right?
A teaspoon is the extent to which staff uses creatine. A spoonful of these filled and overflowing gives about 5 g of creatine. If you have this one for dessert, this little one here, it goes more or less 2, just not overflowing, 2 common spoons of it, tend to give 5 g of creatine.
For you to put it in, you do not need not very fresh. You take with water, with juice, with milk, with tea, with protein shake. Or simply you can put it straight mouth, throw water, make a mouthful, and by inside.
Anyway, it does not have much freshness. The amount of water or liquids that You need to take it too. is undefined.
And more . . .
the advantage of itself is to drink water the whole day, not just when you take creatine. The time you will take this creatine it is known today that it is not so important so, right? Most recommended is still taking it with your biggest meal of the day.
When there will be an insulin release very large, a hormone that carries things into the cells. There are people out there who say that taking creatine before training gives strength. That's another myth!
Creatine only has its effects when have your stocks in your body at most. So before the workout will not give you force, or anything. It does not have an immediate effect.
Well, the basicão is that! Let us now to the most frequent doubts. First: Why does creatine take time to do its effect?
Simply because the effect of it begins to act when you have your stocks maximum. For example, a 90-kg person carries of 150 g of creatine in your body, naturally. But the maximum amount she can load is about 45% higher.
Then, only when it hit was that concentration you will be able to feel the full benefits of of creatine. Number 2: Knowing this, the saturation would be a good one? You see, for those who do not know, saturation is to use a dose four times higher during the first five days of creatine.
It would be good if the body could absorb all this creatine. Today it is known, by urine tests etc, which more than 5 g. of pure creatine per day is a waste too big for the body.
So, you take 5 or 20 grams will give in the same. Number 3: Should I Cycle Creatine? You see, you know that you get the results.
of creatine when your full and that this takes almost a month, you cycle creatine is bullshit. The maximum amount of time you can take followed, take Number 4: I should take creatine even on days that I do not train Only if you're smart! Because, like I told you, you have a fee daily absorption of creatine and it is low.
So one day less for you to take the Creatine is one more day for you to keep or lower your stocks. So take it every day. Number five: Why should I drink plenty of water?
Creatine is microscopic, that is, it it functions like a sponge inside the body. She comes out pulling water, she comes out stealing the body water. So it may not be enough to the main functions of your body, that quantity of water.
So it's always good to increase. A recommendation there, it's complicated to say because it involves many things, but a recommendation there would be more or less than 40 to 50 ml for every pound you weigh. Number six: Does Creatine Hurt?
Do you give kidney stones? You see, this is the greatest injustice in history. of supplements.
Creatine does not do any of this, what happens is that it is hygroscopic, which I have already explained, she comes out pulling the water. People usually drink very little water your creatine stealing a little, it's less still. And, little water in the body, little liquid, is the biggest kidney stone factor you have!
So the staff ends up blaming it wrongly creatine. Number 7: Can I use caffeine and alcohol for or the creatine cycle? Look, caffeine and alcohol have effects.
diuretics, however, caffeine has a diuretic. And alcohol is a heavier diuretic effect. Caffeine has no problem, both is that several pre-workout supplements have already include the 2 in the formula.
Alcohol, but it will lower your stocks very fast and you will end up not taking the effects of creatine. Therefore, if you use creatine, you can not drink. I want to lose weight, can I use creatine?
Yes you can! It will help you keep your lean mass and will help to also maintain its strength, which sometimes ends up being lost. There are people who say that it brings of plump, swollen.
This is a lie! Creatine can indeed retain liquids, but it retains in muscle. So it does not have to get swollen or anything.
Number 9: Can I take creatine as a beginner? You see, it will not do you any harm. The only problem would be you do not know very well your body, not knowing which is the best training, the best diet, right?
The best time between training, space, etc. So in that case you could squander creatine, you could take away everything she could give you number 10: Creatine is all the same, which one should I choose? You see, creatine is creatine, just like beans and beans.
Rice is rice and milk and milk. But even so, it has different brands like different prices. Does something change?
Probably yes. It will be significant. Honestly, I do not know.
The key is: Choose a brand that you trust her, buy her and a hug! Well, guys! Then that's it!
I hope you understood there creatine. If you have any questions, you can use the official vlog topic, which is here in the description. If you liked the video, give a joinha, subscribe in the channel.
And I wanted to leave my thanks to the About Me That they helped me make this video on here. I did a topic there asking them which the most frequent questions and the staff helped a lot, to create a video a bit more complete. So, thank you, hug and see you next time!
