La creatina
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La creatina è un integratore utilizzato per aumentare la forza. E’ un derivato amminoacidico. Costituisce uno dei depositi energetici muscolari. Viene quindi utilizzata al bisogno durante contrazioni muscolari rapide ed intense, questo punto lo abbiamo già visto in precedenza, parlando di bioenergia e di come “funzionano” i nostri muscoli.
Secondo alcuni autori, un opportuno protocollo di supplementazione garantirebbe:
-Un incremento apprezzabile delle concentrazioni muscolari di creatina, in alcuni casi di quasi il 20%.
-Un miglioramento della capacità contrattile e della funzionalità neuromuscolare.
-Un incremento della potenza massimale esercitata in un esercizio prima che si inneschi la sensazione di fatica.
-Una riduzione della sensazione di fatica, miglioramento della resistenza soprattutto se assunta insieme alla beta-alanina.
-A livello cerebrale riduce la fatica mentale, protegge il cervello da tossine migliorando parametri come depressione e bipolarismo.
Come assumerla
Ci sono diversi metodi di assunzione, io prendo spunto dal dottor Calcagno che suggerisce una prima fase di carico e una fase successiva di mantenimento. La settimana di carico prevede l’assunzione di 20g al giorno (divisa in 4 somministrazioni), una seconda settimana prevede l’assunzione di 10g al giorno (divisa in 2 somministrazioni), terza e quarta settimana 5g al giorno. Dopo questo mese di integrazione suggerisco di “far riposare” i reni per almeno un mese, dato che gli abbiamo costretti a fare gli straordinari.
E’ possibile assumere la creatina quotidianamente ma ovviamente in dosi minori, circa 3 grammi al giorno. Un 30% dei soggetti sembra essere “non responder”, ovvero che non rispondono bene all’integratore. In questi casi il dosaggio di mantenimento dovrebbe aumentare a 10 grammi e bisognerebbe fare ancora più attenzione al timing di assunzione, accompagnando sempre con carboidrati nel post workout.
E’ importante bere molta acqua nel periodo di integrazione di creatina, questo per far sì che fegato e reni non si affatichino. Quando posso assumere la creatina durante la giornata? Recenti studi dimostrano come l’assunzione ideale sarebbe prima e dopo allenamento (colazione, pranzo, spuntino pre workout e spuntino post workout può essere un’idea nella prima settimana di carico), forse per una maggiore concentrazione di creatina intramuscolare e aumento della sintesi proteica a livello muscolare dovuto all’allenamento con i sovraccarichi, soprattutto se l’allenamento è indirizzato sulla forza.
Si suggerisce di assumere l’integratore con zuccheri rapidi, per innalzare l’insulina, non troppi è sufficiente un cucchiaino di miele, oppure un succo di frutta. Fino a qualche anno fa c’era la convinzione che la caffeina inibisse l’effetto della creatina, questa idea è stata smentita in studi recenti.
Il muscolo trattiene acqua, inoltre la creatina stimola gli ormoni anabolici. Questi cambiamenti cellulari portano alla formazione di nuove proteine e di conseguenza maggiore massa muscolare. C’è anche da dire che sarà un aumento di forza a portare un aumento dell’ipertrofia (alzo più kg, il muscolo cresce di più), quindi possiamo dire che la creatina serve prima di tutto ad aumentare i carichi e secondariamente ad aumentare la massa muscolare. Ai miei clienti suggerisco di assumere questo integratore nel periodo in cui alleniamo la forza, perché come abbiamo visto prima è proprio nei movimenti rapidi e potenti, inferiori ai 7 secondi che sfruttiamo il creatin-fosfato. prozis.it/65Bc
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