The
creatine supplements They are commonly associated with the world of "bodybuilding" and extensive muscle growth. However, this protein has certain characteristics that can be very beneficial for our preparation for long -distance tests and training.
What is it?
As we have said, it is a protein, this is necessary to form phosphocreatine a molecule formed by amino acids responsible for the
Energy transmission to our muscles.
Where do we find it?
Mainly in blue fish such as tuna, salmon and herring, although also in pork and cattle. These foods contain
Between 4 and 10 grams of creatine per kilo.
Why does it benefit us?
1. Intensifies force peaks
Although resistance sport is based on the maintenance of a constant effort, there are certain tests (triathlon, duathlon) in which depending on the characteristics of the route (slopes, braking and accelerations in the cycling segment, irregular lands) we may need
short and intense contributions of energy.
Creatine consumption
Increase performance on strength peaks, managing to overcome these demands more easily.
2. Greater tolerance to high intensities
By having more energy and ability to perform effort peaks,
If we combine creatine intake with adequate training We can develop this greater tolerance.
3. Delay muscle fatigue
Specifically
in intermittent efforts as those described above: repeated high intensity and short duration actions.
It does not have to have resistance in this regard, since
It is a factor that can leave us "empty" If we don't have it trained and covered.
4. Reduces acidity in muscle
As they indicate in the conclusions of
This study:
"The increase in phosphocreatine deposits produces a buffer effect that
Reduces muscle acidity so it is possible
Increase training load, allowing to perform
More repetitions at the same intensity With shorter recoveries. Also, work intensity can be increased, maintaining the same recovery. "
5. Increase muscle glycogen levels
Studies They show that creatine combination and resistance training
Increase glycogen levels in the muscle.
Therefore it will ensure to be able to have
More "gasoline" to endure.
Recovery Drink 226ers It contains 3 grams of creatine per shot, combined with proteins, carbohydrates and amino acids.
This proportion ensures a
Reduction of recovery time and loss of muscle mass without incurring an excessive increase in this or fluid retention that could cause weight gain.
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