Creatinine is a substance produced naturally in the human body as a result of the metabolism of creatine, a protein found in muscles. It is filtered by the kidneys and excreted in the urine. In short, it helps increase energy-yielding capacity during short-duration, high-intensity exercise such as weight lifting and sprints. In addition, it can improve post-workout muscle recovery, decrease fatigue and increase resistance training capacity.
creatine sources
The Doctor. Cristovam Miguel Neto, specialist in Sports Nutrition, explains that creatine is found in small amounts in the liver, kidneys and pancreas, in addition to being obtained from the diet, mainly from animal sources such as red meat and fish.
How to consume creatine
Consumption of creatine offers benefits to the body, but it must be done with caution. “Contrary to what many people think, the supplementation of creatine does not bring kidney and liver risks and several recent studies prove this. However, like any supplement, it is necessary to have the follow-up of a qualified professional, who indicates the appropriate amounts for each physical composition and objectives. Above 5g per day, for example, there is no point in consuming it, as the body cannot synthesize more than that”, says the doctor.
Importance of muscle care
In addition to the benefits for professional and amateur athletes alike, Dr. Cristovam Miguel Neto highlights the important clinical use of creatine supplements, since gains in tone and muscle capacity are evident in those who use the substance.
“Creatine is often used to stop muscle wasting (or sarcopenia), especially in the elderly and individuals in the ICU (Intensive Care Unit). It is essential to think that the muscle mass it is linked to quality of life and the ability to carry out daily activities. Thinking about muscle care is important at all stages of life”, highlights the specialist in sports nutrition.
affordable supplement
The Doctor. Cristovam Miguel Neto also points out that, in addition to all the benefits for the body, even for those with different goals, supplement creatine is cost-effective, which makes it affordable for most people.
By Mariana Lanfranchi
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.