{"id":84193,"date":"2022-08-12T13:07:05","date_gmt":"2022-08-12T12:07:05","guid":{"rendered":"https:\/\/eunutrition.com\/?p=84193"},"modified":"2023-03-27T21:14:47","modified_gmt":"2023-03-27T20:14:47","slug":"creatina-como-tomar","status":"publish","type":"post","link":"https:\/\/eunutrition.com\/blog\/creatina-como-tomar\/","title":{"rendered":"Creatina, o que \u00e9 e como tomar?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p><!--vcv no format--><!-- vcwb\/dynamicElementComment:51acb524 --><\/p>\n<div class=\"vce-row-container\" data-vce-boxed-width=\"true\">\n<div class=\"vce-row vce-row--col-gap-30 vce-row-equal-height vce-row-content--top\" id=\"el-51acb524\" data-vce-do-apply=\"all el-51acb524\">\n<div class=\"vce-row-content\" data-vce-element-content=\"true\"><!-- vcwb\/dynamicElementComment:60dfba7e --><\/p>\n<div class=\"vce-col vce-col--md-auto vce-col--xs-1 vce-col--xs-last vce-col--xs-first vce-col--sm-last vce-col--sm-first vce-col--md-last vce-col--lg-last vce-col--xl-last vce-col--md-first vce-col--lg-first vce-col--xl-first\" id=\"el-60dfba7e\">\n<div class=\"vce-col-inner\" data-vce-do-apply=\"border margin background  el-60dfba7e\">\n<div class=\"vce-col-content\" data-vce-element-content=\"true\" data-vce-do-apply=\"padding el-60dfba7e\"><!-- vcwb\/dynamicElementComment:4aa264d4 --><\/p>\n<div class=\"vce-text-block\">\n<div class=\"vce-text-block-wrapper vce\" id=\"el-4aa264d4\" data-vce-do-apply=\"all el-4aa264d4\">\n[vc_row][vc_column][vc_column_text]A <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\">creatina<\/a> <\/span>\u00e9 uma subst\u00e2ncia encontrada naturalmente nas c\u00e9lulas musculares. Ela ajuda os m\u00fasculos a produzir energia durante exerc\u00edcios pesados ou exerc\u00edcios de alta intensidade.<\/p>\n<p>Tomar <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\">creatina<\/a> <\/span>como um suplemento \u00e9 muito comum entre os atletas, com o objectivo de ganhar massa muscular, aumentar a for\u00e7a e melhorar o desempenho do exerc\u00edcio.<\/p>\n[mk_padding_divider size=&#8221;5&#8243;]\n<h5>Creatina, o que \u00e9 e como tomar?<\/h5>\n[mk_padding_divider size=&#8221;5&#8243;]\n<p>A <a href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\"><span style=\"color: #d1005d;\">creatina<\/span> <\/a>\u00e9 um composto natural encontrado no m\u00fasculo esquel\u00e9tico, obtido a partir da carne e do peixe, para al\u00e9m de ser naturalmente produzido pelo nosso corpo. Existe uma grande varia\u00e7\u00e3o individual nos n\u00edveis de <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\">creatina<\/a><\/span>, explicada pela idade, g\u00e9nero e h\u00e1bitos alimentares e f\u00edsicos.<\/p>\n<p>Ela tem um papel importante na regula\u00e7\u00e3o da produ\u00e7\u00e3o energ\u00e9tica, actuando indirectamente para a produ\u00e7\u00e3o de ATP, mol\u00e9cula energ\u00e9tica do nosso corpo. O aumento das reservas de <a href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\"><span style=\"color: #d1005d;\">creatina<\/span> <\/a>pode aumentar a resist\u00eancia \u00e0 fadiga e levar a melhorias no desempenho f\u00edsico, essencialmente em actividade de alta intensidade e curta dura\u00e7\u00e3o, com curtos per\u00edodos de recupera\u00e7\u00e3o. \u00c9 importante salientar que as respostas \u00e0 suplementa\u00e7\u00e3o com <a href=\"https:\/\/eunutrition.com\/nutricao-desportiva\/gainers-ganho-de-massa\/creatinas\/\"><span style=\"color: #d1005d;\">creatina<\/span> <\/a>s\u00e3o individuais, sabendo-se que indiv\u00edduos com menores n\u00edveis iniciais&nbsp;t\u00eam maior potencial de resposta \u00e0 suplementa\u00e7\u00e3o.[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][mk_custom_box corner_radius=&#8221;8&#8243; padding_vertical=&#8221;10&#8243; padding_horizental=&#8221;25&#8243; margin_bottom=&#8221;0&#8243; bg_color=&#8221;#f7f7f7&#8243;][vc_column_text]<strong>Este suplemento pode trazer benef\u00edcios a:<\/strong><\/p>\n<ul>\n<li>Indiv\u00edduos que realizam planos de treino de for\u00e7a, com intuito de aumento de massa muscular;<\/li>\n<li>Atletas que praticam actividades com esfor\u00e7os repetitivos de alta intensidade, com curtos per\u00edodos de recupera\u00e7\u00e3o (lan\u00e7adores, velocistas, saltadores);<\/li>\n<li>Atletas que praticam modalidades com padr\u00e3o de actividade intermitente (desportos colectivos e desportos de raquete).<\/li>\n<\/ul>\n[\/vc_column_text][\/mk_custom_box][vc_empty_space height=&#8221;15px&#8221;][vc_column_text]A sua toma pode ser efectuada segundo 2 protocolos.<\/p>\n<p>O protocolo cl\u00e1ssico caracteriza-se por ter 2 fases: fase de carga, seguida da fase de manuten\u00e7\u00e3o.<\/p>\n<ul>\n<li>Fase de carga: per\u00edodo curto (3-7 dias), com a toma de 0,3g de creatina\/kg de peso corporal\/dia, divididos por 4 tomas ao longo do dia.<\/li>\n<li>Fase de manuten\u00e7\u00e3o: per\u00edodo prolongado, com a ingest\u00e3o de 3-5g\/dia numa \u00fanica toma di\u00e1ria. Com esta toma, consegue-se manter as reservas elevadas durante 3-4 semanas.<\/li>\n<\/ul>\n<p>O protocolo mais recente, caracteriza-se por ter apenas uma fase. Neste protocolo n\u00e3o h\u00e1 fase de carga, realizando-se a ingest\u00e3o de 3-5g de <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"\/?p=7568\">creatina<\/a><\/span>\/dia durante 28 dias, para aumento da <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"\/?p=7568\">creatina<\/a> <\/span>muscular ou 6g\/dia durante 12 dias, com evid\u00eancia de aumento de tamanho e for\u00e7a muscular. Este protocolo apresenta efic\u00e1cia, contudo o aumento ergog\u00e9nico \u00e9 mais gradual, n\u00e3o ocorrendo t\u00e3o rapidamente.<\/p>\n<p>H\u00e1 ainda a aplica\u00e7\u00e3o de protocolos intermitentes, nos quais os indiv\u00edduos realizam uma fase de carga de 3-5 dias a cada 3-4 semanas. Estes protocolos apresentam efic\u00e1cia na manuten\u00e7\u00e3o da <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"\/?p=7568\">creatina<\/a> <\/span>muscular antes da sua diminui\u00e7\u00e3o para n\u00edveis basais, que ocorre em cerca de 4-6 semanas.<\/p>\n<p>A <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"\/?p=7568\">creatina<\/a> <\/span>deve ser ingerida acompanhada de hidratos de carbono, atrav\u00e9s de alimentos ou suplementos desportivos, de forma a aumentar a sua capta\u00e7\u00e3o e armazenamento muscular. Para al\u00e9m dos hidratos de carbono, a suplementa\u00e7\u00e3o com <a href=\"\/?p=7568\"><span style=\"color: #d1005d;\">creatina<\/span> <\/a>requer uma adequada ingest\u00e3o h\u00eddrica.<\/p>\n<p>De acordo com investiga\u00e7\u00f5es de curto e longo prazo, a suplementa\u00e7\u00e3o de <span style=\"color: #d1005d;\"><a style=\"color: #d1005d;\" href=\"\/?p=7568\">creatina<\/a> <\/span>em popula\u00e7\u00f5es saud\u00e1veis parece ser segura quando tomada dentro das recomenda\u00e7\u00f5es. Este suplemento<span style=\"color: #d1005d;\">&nbsp;<\/span>\u00e9 uma das ajudas nutricionais mais eficazes e dispon\u00edveis para quem tem objectivos espec\u00edficos de composi\u00e7\u00e3o corporal e\/ou rendimento desportivo. Desde que efectuada de acordo com as recomenda\u00e7\u00f5es, \u00e9 segura e pode at\u00e9 ser ben\u00e9fica para a preven\u00e7\u00e3o de les\u00f5es.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\n<p style=\"text-align: left;\"><em><strong>Susana Francisco<br \/>\n<\/strong>Nutricionista<strong><br \/>\n<\/strong><\/em><em>Membro da Ordem dos Nutricionistas n\u00ba3215N<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/3&#8243; css=&#8221;.vc_custom_1540315957313{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}&#8221;][mk_image heading_title=&#8221;100% CREATINA MONOHIDRATADA &amp; GO 500 G&#8221; src=&#8221;|!|vcvUploadUrl|!|\/2015\/11\/100-CREATINE-MONOHYDRATE_SACO_500G-600.jpg&#8221; image_size=&#8221;large&#8221; link=&#8221;https:\/\/eunutrition.com\/100-creatina-monohidratada-go-500-g\/&#8221;][\/vc_column][vc_column width=&#8221;1\/3&#8243;][mk_image heading_title=&#8221;BIG MASS &amp; GO 750 G&#8221; src=&#8221;|!|vcvUploadUrl|!|\/2020\/02\/3701007503873-BIG-MASS-GO-750g-Maria-Cookies6.jpg&#8221; image_size=&#8221;large&#8221; link=&#8221;https:\/\/eunutrition.com\/big-mass-go-750-g\/&#8221;][\/vc_column][vc_column width=&#8221;1\/3&#8243;][mk_image heading_title=&#8221;N.O. Pumping Iron 375 g &#8221; src=&#8221;|!|vcvUploadUrl|!|\/2018\/04\/PUMPINGIRON__BLUE_600.jpg&#8221; image_size=&#8221;large&#8221; link=&#8221;https:\/\/eunutrition.com\/catalogsearch\/result\/?q=iron&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>\n<\/div>\n<p><!-- \/vcwb\/dynamicElementComment:4aa264d4 --><\/div>\n<\/div>\n<\/div>\n<p><!-- \/vcwb\/dynamicElementComment:60dfba7e --><\/div>\n<\/div>\n<\/div>\n<p><!-- \/vcwb\/dynamicElementComment:51acb524 --><!--vcv no format--><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>A creatina \u00e9 uma subst\u00e2ncia encontrada naturalmente nas c\u00e9lulas musculares. Ela ajuda os m\u00fasculos a produzir energia durante exerc\u00edcios pesados ou exerc\u00edcios de alta intensidade.<br \/>\nTomar creatina como um suplemento \u00e9 muito comum entre os atletas, com o objectivo de ganhar massa muscular, aumentar a for\u00e7a e melhorar o desempenho do exerc\u00edcio.<\/p>\n","protected":false},"author":4,"featured_media":84221,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Creatina, o que \u00e9 e como tomar | EU NUTRITION\u00ae Blog Oficial<\/title>\n<meta name=\"description\" content=\"A creatina \u00e9 uma subst\u00e2ncia encontrada naturalmente nas c\u00e9lulas musculares. 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