Existe hora certa para tomar creatina? Estudo responde

[{"selector":"#anim-fe0a439b-4f51-48bd-9ac9-f82a34e3447b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fbb96c64-b986-4227-ac43-591f80dda39e","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-64e842e3-dde5-4386-873e-b42945991c55","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a80fa52d-02a9-45b6-a5f6-ca7b6eba8517","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] istock

[{"selector":"#anim-f65e24d5-2b4e-462e-90a9-8c1956f706e4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0380c57a-a891-4484-a072-00fb73a3cdf2","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a4368d00-6c5b-4252-9ee5-a1eb61d5f1ad","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0c6bf44a-2078-4bb2-ae12-51735e40798b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b06062a8-66e1-46d6-99c2-b47162ace07f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.706959330760606%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A creatina é um dos suplementos mais usados por atletas e praticantes de musculação, já que oferece benefícios como o aumento de força, maior resistência e melhor performance física nos treinos istock

[{"selector":"#anim-4d168cc1-024a-4d65-8f7b-3770900eacf5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e8e2898-c9f1-4cbb-8c53-c4d905290ae3","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fe8f14f6-7d63-4a71-b928-cce4e2fe5632","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-01546502-eb65-420c-bc7a-0d4a67fa8317","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9aaf3c61-a926-4961-a57c-1be34468c2fb [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(10.449218493757897%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] É uma substância que pode ser encontrada naturalmente no organismo e é formada por três aminoácidos: a glicina, a metionina e a arginina istock

[{"selector":"#anim-de8aad26-4277-463c-807f-71d7d577dd1d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-899eb27e-f8ec-47d5-a430-b6cf4d61c47c","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c7d7a965-bdc7-4ec3-a5f0-c0b4c035f7ef","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-44feed16-2078-422d-9031-459487a8da0b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b679875a-0bb0-447a-84b4-bb69943d1517 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(19.604492020664864%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Ela é produzida, principalmente, pelo fígado, mas também pode ser encontrada em alimentos como a carne vermelha, peixe e frango istock

[{"selector":"#anim-ada10ea1-e81d-4096-bfe4-2c2808daf5c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d25500e-989a-463e-b6b9-6b7f33196b69","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e79f0996-1cc6-45b9-b305-7f2595052a48","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9f91d002-651f-4be6-b801-c887e5d3c49d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb4c1f7c-28e2-44a2-99c5-fe9bbab0160d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(24.731445195732764%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] No organismo, ela é armazenada na maior parte das fibras musculares e está envolvida na produção de energia que abastece as células do músculo istock

[{"selector":"#anim-c60b8e6f-2c54-4826-8b5d-891fd4a2ee51","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e11d388b-9f14-4f60-9776-56ae57faf146","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-577cd9b8-5243-460f-a4c1-f5a43c8ac857","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-fc3336f7-f261-429d-ab16-50a59f78176d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af9da1ff-6b30-4fb3-823e-ab8f586cd5d5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-14.843749786673241%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Isso acontece através do seu papel em manter os níveis de ATP (adenosina trifosfato) intracelular. A suplementação de creatina ajuda a recarregar a energia dessa molécula, aumentando os resultados de desempenho de força istock

[{"selector":"#anim-bec26eee-f3e9-4e76-b06b-e5aff21c8c84","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83865094-0633-4d31-8ea8-3412049f85cb","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-96907c97-3881-4cb7-bb0f-318589aa91e8","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f60e5464-2004-4a76-ad55-fbd1b6eb12b2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9283b97-c766-40d7-a1f0-561af34888e2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(18.839946355786815%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Um estudo recente buscou responder as principais dúvidas a respeito do produto, inclusive se existe hora ideal para consumi-lo e, consequentemente, potencializar seus benefícios unsplash

[{"selector":"#anim-02f3f641-b8c3-414e-8784-057a37a17110","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b139d46-2a97-4c8d-aa04-dd70faaf1dfb","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-20366509-07ef-4cb4-b33d-eab6379ad708","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8790baaa-27c7-4c21-bac8-3518e95dfc2d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93deee20-cbfe-42bc-849b-7e3fd4805edf [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(14.855563017676483%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Segundo o artigo do periódico Journal of the International Society of Sports Nutrition, não existem evidências que afirmem que o momento em que a creatina é consumida é criticamente importante em relação ao treinamento de resistência de longo prazo unsplash

[{"selector":"#anim-7e1d6267-173b-468e-855c-88185ff9ad03","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac986b24-90e9-4e83-b86e-2c05057a146d","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5563b2d6-0c1e-4273-a149-183b330df30a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ecaf1258-cacf-43f7-a721-c8530c126a25","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59eb0de1-0f1e-43b7-becc-12c75cd9eee8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(45.38787842108118%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Isso acontece porque tanto a suplementação pré-treino quanto a pós-treino são eficazes para o desempenho muscular unsplash

[{"selector":"#anim-c237c3f5-60da-47f9-ae9c-2e31b1aaa3df","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8143a225-ab3d-4c27-a4ff-be8f052f875e","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2738cea4-a3f3-452e-bc99-13c392dc308f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-23ca685d-96a4-43d8-9c6c-2af8cdbd4c25","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b4c768e-dacf-4e29-abbd-7249f3633d12 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.247656136211504%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] “A ingestão consistente de creatina monohidratada durante um programa de treinamento de resistência é provavelmente a variável mais importante a ser considerada”, afirmam os pesquisadores no estudo unsplash

[{"selector":"#anim-61e822dd-2c0f-47db-afda-381c0af99f82","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7097d1d3-4b93-4bd9-823c-f7b3177f5603","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5b3f7bc2-33b2-4740-afca-e22d1554548b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b55b8973-cc40-4781-8986-8c488b4a3047","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d3ac8764-961a-4cb0-ab21-cbbdedee4f8c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O estudo também respondeu outras dúvidas relacionadas à suplementação de creatina unsplash

[{"selector":"#anim-8f44b9d6-4585-4256-b933-590f0c4700ba","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e33365af-0bf9-4e96-a2bc-618793b89440","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2ec19e1f-b3ea-4853-9e89-7991269d3107","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e34ecc00-7420-4abc-8489-ca80607e2400","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Segundo os pesquisadores, as evidências atuais não apoiam que a suplementação de creatina nas quantidades recomendadas (de 3 a 5 gramas por dia) em humanos aumente o risco de câncer unsplash

[{"selector":"#anim-3f9a23f4-a387-45b7-987f-b57280886165","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc520cfe-3dac-4770-8f74-4f80c5f7318b","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4078ee6c-da11-4672-9829-ad145c3f29e0","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-849bf306-86e3-42d3-8f7c-7e0ddaace63f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e1ccd6e-2cf7-43fe-a3ff-b4fc13bc50dd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(49.77678540953319%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] “É provável que seja benéfico para proteger e/ou recuperar os problemas de músculo esquelético e composição corporal associados ao câncer em si e/ou aos efeitos da quimioterapia”, afirmam os autores do estudo unsplash

[{"selector":"#anim-012ed373-3626-46df-b54e-3b7732ab6636","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3bc9a60-256b-411c-8f3f-961f8cb543cb","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-38077486-dc73-4e14-9247-a6380281b9a6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-82a34eac-9fa9-4c3a-ac4a-23142d1d230e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37032021-3098-4389-a302-79f867e35015 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(28.563838487568677%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Também não há evidências de que o uso crônico de creatina ou de curto prazo afete negativamente a pressão arterial, segundo os pesquisadores unsplash

CNNBRASIL.COM.BR

[{"selector":"#anim-3f74a267-5499-492d-af4e-38de26b23a89","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20f56aed-c74d-4465-9458-797fcf0c63be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14bc61a0-5389-4102-a00c-b7d351853086","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-375c344a-b5a8-4a40-a7f4-48b6983275ba","keyframes":{"transform":["translate3d(0px, 2132.63615%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-009d2c61-0c7b-4d6e-9d19-9e7654131205","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37d8073b-58c7-422b-bb2e-417b9bdc149c","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29d047e7-4c14-479e-832d-8758c380538a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e59d887e-c3cf-4a6b-acb1-b55a71fccd66","keyframes":{"transform":["translate3d(0px, 1223.93157%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13c11e0d-50e1-4193-8cf2-4442c2a25657 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(21.289062288950944%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] unsplash leia mais em Arraste para cima