Creatine is a supplement widely used to improve physical performance, and more recently, it has also been indicated to prevent muscle atrophy and cognitive decline. Experts explain that the ideal amount of creatine to consume varies according to each person's physique and goals.
Nutritionist Giovanna Agostini, who works in Santa Catarina, explains that the general dose is usually 0.06 milligrams per kilogram of weight. “If a woman weighs 50 kilograms, she should take 3 grams of creatine daily. If you weigh 80 kg, the recommended dose is 4.8 grams.
Furthermore, the dose should be adjusted according to the patient's goals. In the case of those looking to improve cognitive performance, especially in cases of sleep deprivation, the amount can increase significantly. “Studies show that up to 0.35 milligrams per kilogram of weight is well tolerated,” explains the dietitian.
However, Giovanna warns that before taking higher doses, it is recommended to seek professional guidance and perform some tests.
Creatine is only beneficial for those who train?
Sports nutritionist Gustavo Carvalho, from Clinica Olympia, in Brasilia, highlights that creatine supplements are particularly effective for those who engage in physical activities.
“Creatine consumption associated with physical exercise increases muscle strength and intracellular plasma volume, and this ensures gains in muscle size,” he says.
For those who do not exercise, the substance can also bring benefits, especially in terms of cognitive health. “Creatine has been researched for its effect on cognitive and neurological factors, and it could be an interesting supplement even for those who don't train,” he adds.
Supplements for other purposes
Recommended creatine supplements for seniors range from 3 to 10 grams per day, depending on each patient's condition, activities, and goals.
During menopause, creatine can also be an ally to combat muscle atrophy caused by hormonal decline.
According to nutrition expert Gustavo Carvalho, using this supplement contributes greatly to improving women's strength and energy. “Using creatine, in addition to increasing the strength factor, enhances protein synthesis, which helps a lot in building muscle,” says Gustavo.
Is a creatine supplement worth it?
According to nutritionist Giovanna Agostini, nutritional supplements are especially useful for those who engage in intense physical activity and have difficulties in muscle recovery.
“Although creatine is a non-essential amino acid, meaning our body already produces it, supplementing with it can help a lot, especially when we feel muscle pain after exercise and the muscles do not recover easily.” “With supplements, you can increase load and reps and get more explosiveness in aerobic activities, like running or cycling,” says Giovanna.
In addition to its benefits on physical performance, creatine also improves concentration, and is beneficial for those with cognitive difficulties, such as memory problems, especially after the age of 35.
The substance also plays an important role in metabolic health. “It improves insulin resistance, which is beneficial for those with diabetes, prediabetes, or abdominal fat accumulation. Creatine helps remove insulin sensitivity and contributes to the elimination of toxins through the liver.
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