{"id":50055,"date":"2023-09-11T15:37:39","date_gmt":"2023-09-11T13:37:39","guid":{"rendered":"http:\/\/weider.es\/2023\/09\/11\/creatina-salud-y-rendimiento-deportivo\/"},"modified":"2025-06-10T10:51:40","modified_gmt":"2025-06-10T08:51:40","slug":"creatina-salud-y-rendimiento-deportivo","status":"publish","type":"post","link":"https:\/\/weider.es\/en\/creatine-health-and-sports-performance\/","title":{"rendered":"Creatina, Rendimiento Deportivo y Salud"},"content":{"rendered":"

La creatina es uno de los suplementos m\u00e1s demandado en los \u00faltimos a\u00f1os por aquellos que buscan mejorar su rendimiento deportivo, tambi\u00e9n es verdad que la Creatina es una de las ayudas ergog\u00e9nicas que m\u00e1s publicaciones cient\u00edficas presenta. Hoy en d\u00eda, se calcula que se consumen m\u00e1s de 2,5 millones de kilogramos de creatina con unas ventas que superaron 200 millones de d\u00f3lares. El punto de inflexi\u00f3n fue en los a\u00f1os 90, donde varios deportistas de \u00e9lite confesaron que utilizaban el suplemento.<\/p>\n\n\n\n

M\u00e1s del 75% de los jugadores de f\u00fatbol americano consumen habitualmente creatina y el 90% de halter\u00f3filos y culturistas consumen creatina monohidrato. Pero incluso deportistas de la categor\u00eda de Linford Christie, quien gan\u00f3 la medalla de oro en los 100 metros lisos en los Juegos Ol\u00edmpicos de Barcelona 1992, o el nadador Mark Andrew Foster declararon p\u00fablicamente que la usaban.<\/p>\n\n\n\n

\u00bfQu\u00e9 es la Creatine<\/a>?<\/strong><\/h2>\n\n\n\n
\"Creatina<\/figure>\n\n\n\n

Creatine was discovered in 1835 by the French scientist Chevreul, and the name derives from the Greek word kreas (meat). But due to problems in detection, it was not until 1847 that Liebig was able to confirm the presence of creatine as a constituent of meat.<\/p>\n\n\n\n

A comienzos del siglo XX se iniciaron las investigaciones sobre la ingesti\u00f3n de este compuesto, y los primeros estudios evidenciaron que no toda la cantidad consumida se eliminaba por la orina, lo que suger\u00eda que el organismo reten\u00eda una parte. En 1923, Hahn y Meyer estimaron que el contenido total en un hombre de 70 kg era de aproximadamente 140 gramos.<\/p>\n\n\n\n

The creatine<\/strong>creatine, also called \u03b1-methyl guandine-acetic acid, is a nitrogenous amino acid. Endogenous creatine synthesis consists of three amino acids: glycine<\/strong>, arginine <\/strong>y methionine<\/strong>. Endogenous creatine synthesis is 1-2 g\/d, and is mainly produced in the liver <\/strong>and in second place in the pancreas <\/strong>and the kidney<\/strong>. Approximately 1-2 g\/d of creatine is obtained from dietary intake, mainly from fish and meat.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Las necesidades diarias de este compuesto se satisfacen a trav\u00e9s de su absorci\u00f3n intestinal desde la dieta y por la bios\u00edntesis de novo en el organismo. Su origen principal est\u00e1 en el h\u00edgado y el intestino, y se acumula en los tejidos que contienen creat\u00edn quinasa (CK). Aproximadamente el 90% se transporta al m\u00fasculo esquel\u00e9tico mediante una prote\u00edna espec\u00edfica, en un proceso mediado por la ATPasa Na+\/K+ dependiente de las concentraciones extracelulares de sodio y cloro.<\/p>\n\n\n\n

En las c\u00e9lulas musculares en reposo, este compuesto es fosforilado por la acci\u00f3n de la creat\u00edn quinasa (CK) para formar fosfocreatina (PCr), utilizando el ATP generado por la gluc\u00f3lisis y la fosforilaci\u00f3n oxidativa, lo que da lugar a la formaci\u00f3n de ADP y PCr. Durante el ejercicio, cuando el ATP muscular se agota, el grupo fosfato de alta energ\u00eda de la PCr se transfiere al ADP para regenerar ATP, y la sustancia original se recicla o se convierte en creatinina (Crn).<\/p>\n\n\n\n

The daily creatine requirement for a 70 kg person is considered to be around 2g. A person following a Mediterranean diet usually ingests 0.25 to 1 g per day. Crn exchange is proportional to muscle mass and increases with high intensity physical exercise.<\/p>\n\n\n\n

Approximately 95% <\/strong>of the total mass of creatine is found in skeletal muscle, the 5% <\/strong>are mainly found in the heart, brain and testicles.<\/p>\n\n\n\n

Cr and PCr concentrations correlate with the glycolytic capacity of the different types of muscle fibres. In this respect, the PCr content is 5-30% higher in type II fibres than in type I muscle fibres. This is in agreement with the high levels of muscle PCr observed in sprinters<\/strong>whose muscles also contain a higher proportion of type II fibres. In people over 70 years of age, there is a decrease in 5% concentrations of PCr, which may be explained by the decrease in type II muscle fibres with age.<\/p>\n\n\n\n

How do I take creatine to improve performance?<\/strong><\/h2>\n\n\n\n

Several studies advocate that in principle a loading dose of 0.3 g\/kg\/day would be necessary. This loading dose should be maintained within four to seven days. After the loading dose, a maintenance dose of 0.04-0.07 g\/kg\/day should be introduced. Other authors question whether the loading dose is necessary, as the same long-term results are obtained by consuming 0.04 or 0.03 g\/kg\/day from the start of supplementation.<\/p>\n\n\n\n

The International Society of Sports Nutrition (ISSN) supports an acute or loading phase creatine intake of approximately 0.3 g\/kg\/day, maintaining this loading for at least three days. It appears that the ergogenic effect of creatine decreases after periods of more than 2 months of supplementation, so a 2-4 week washout is recommended, every 6-8 weeks of supplementation.<\/p>\n\n\n\n

En cuanto al momento \u00f3ptimo de ingesta, Noonan y colaboradores recomendaron que, durante la fase aguda y en d\u00edas de entrenamiento, se reparta la dosis: 25% en el desayuno, 25% una hora antes de entrenar y 50% justo despu\u00e9s. En d\u00edas de descanso, bastar\u00eda con dividirla en cuatro tomas iguales. En la fase de mantenimiento, se aconseja una \u00fanica toma tras el entrenamiento o con alguna comida en d\u00edas sin actividad. Por su parte, Antonio y colaboradores compararon la ingesta antes y despu\u00e9s del entrenamiento, concluyendo que hacerlo despu\u00e9s mejora la masa libre de grasa, reduce la masa grasa y aumenta el rendimiento en la prensa de banca, medido por la repetici\u00f3n m\u00e1xima (1-RM).<\/p>\n\n\n\n

4o<\/p>\n\n\n\n

Nowadays, many elite or popular athletes do not perform the initial overload and usually maintain a dose of 0.1g\/kg\/day. This is a more convenient way of supplementing creatine, with a duration of 4-6 weeks and a week's rest.<\/p>\n\n\n\n

It is recommended that supplementation be accompanied by foods rich in medium to high glycaemic carbohydrates and protein, as creatine transport is mediated by insulin.<\/p>\n\n\n\n

There are different forms of creatine, but most of these forms do not show the strength or performance gains that creatine does. monohidrato<\/strong>.<\/p>\n\n\n\n

How does creatine help my performance?<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Los efectos que presenta en el rendimiento deportivo son diversos y podemos se\u00f1alar que los beneficios seg\u00fan las publicaciones son:<\/p>\n\n\n\n