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Creatina, cuando tomarla? Antes o después.

Por CrossFitSingularBox | En Nutrición | El 10 de febrero de 2014

La suplementación de creatina goza de una muy buena reputación entre aquellos que van a los gimnasios, y no es para menos.  La creatina es un derivado de los aminoácidos que se ha probado eficaz en la mejora de la fuerza, la potencia y la composición corporal. Hasta ahora, también se conoce que no todo el mundo responde de la misma manera a la suplementación con creatina, habiendo responders and non responders. Esto viene determinado por los niveles previos de creatina muscular almacenada que responden a la cantidad de carne ingerida en la dieta o el tipo y cantidad de las fibras musculares de cada individuo.

 

Todavía nos quedan cosas por saber como, por qué funciona tanto en entrenamientos de fuerza como en entrenamientos de resistencia. A un nivel más práctico también nos convendría saber si la ingesta de creatina es más útil realizarla por la mañana, antes de entrenar, después de entrenar,….

 

Para investigar esto acudí al  Journal of the International Society of Sports Nutrition, que es así como una biblia para un nutricionista deportivo. Aquí encontré un artículo publicado hace medio año (por lo que podremos estar seguros de estar bastante actualizados) en el que se observo el efecto de la suplementación de creatina en 19 estudiantes con experiencia en el entrenamiento con pesas. Estos consumieron 5gr de creatina antes o después del entrenamiento de pesas realizado 5 días por semana. Se registro la dieta durante cuatro días aleatoriamente durante las cuatro semanas del estudio, para comprobar que esto no fuera responsable de los cambios que se vieran en el estudio.

 

Los resultados fueron buenos para ambos grupos, ya que se observo que todos los participantes aumentaron el peso corporal, aumentaron la masa muscular y redujeron el porcentaje de grasa. Además como referencia, también se midió su repetición máxima (RM) en el press de banca. Espero que todos estéis familiarizad@s con este termino después del Test de hoy. Pues todos los participantes independientemente de tomarla antes o después mejoraron su RM en pres banca.

 

Pero nos dejaríamos lo más interesante sino comentara las diferencias entre grupos. Pues aunque todos mejoraron, aquellos que tomaron la creatina justo después de entrenar mejoraron más que aquellos que la tomaron antes. Aumentaron 0,5kg más su peso corporal, 1kg más de masa muscular, redujeron 1kg su masa grasa y levantaron de media 1kg más en la RM de press banca. Ahora bien si tengo que decidir cuando tomarlo, y aunque en ambos casos mejoraron, creo que la opción es clara.

 

Se que ya estas haciendo tu pedido de mono hidrato de creatina viendo los resultados observados, pero siempre hay que llamar a la calma y ver todos los frentes. Este estudio se realizo en participantes con no demasiada experiencia por lo que los resultados en aquellos que llevamos más tiempo entrenando no serán tan grandes. También observar que aquellos con una dieta alta en proteínas verán reducido el % de mejora, aunque por encima de esto, me quedo con que este, es el enésimo estudio que demuestra que la suplementación de creatina mejora la fuerza y la composición corporal, a lo que se añade que la suplementación post entrenamiento es posiblemente superiora tomarla antes del entrenamiento.

 

Y os lanzo una pregunta, os interesa la suplementación?

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