La creatina es posiblemente la ayuda ergogénica sobre la que más estudios científicos se han realizado. Aunque hablar de este suplemento en la red es un tema recurrente, nosotros no queríamos ser menos debido a su importancia. En las líneas que siguen vas a poder encontrar una definición concreta y clara de lo que es la creatina, cómo utilizarla, sus posibles efectos secundarios y si deberías o no tomarla.
Se trata de un derivado de los aminoácidos, y los aminoácidos son las moléculas que, en la mayoría de los casos, conforman las proteínas. Puedes encontrar la creatina en diferentes alimentos de origen animal como la carne o el pescado. Además, también puede sintetizarla el propio organismo en el hígado, el páncreas y los riñones a través de otros aminoácidos como la arginina, glicina y metionina.
A modo de ejemplo, se estima que la cantidad mínima que debería ingerir una persona de unos 70 kg de peso, a través de la comida, sería de 2 g de creatina. Sin embargo, la ingesta media que alcanza esa misma persona siguiendo una dieta de estilo mediterránea apenas llega a 1 g, por lo que el resto lo deberá sintetizar el cuerpo.
En nuestro cuerpo el 95% de la creatina se encuentra en los músculos, fundamentalmente en las fibras de contracción rápida, las responsables de los movimientos rápidos y explosivos, también conocidas como fibras blancas o fibras tipo II-B. Es decir, se encuentra en las fibras que vas a utilizar para realizar saltos de forma repetida, un press de banca, esprintar o hacer una sentadilla, entre muchos otros ejercicios que requieren movimientos, rápidos, explosivos y repetitivos.
Como ya has podido leer en párrafos anteriores, la creatina sirve fundamentalmente en deportes que impliquen esfuerzos cortos y rápidos. A esto podemos añadir que en diferentes estudios se ha probado que se obtienen resultados óptimos si entre esfuerzos existe un descanso de 60 a 120 segundos. Un ejemplo puedes encontrarlo en un sprint de entre 10 y 30 segundos donde se observan mejoras de hasta un 2%. Aunque esto pueda parecerte poco, en una competición puede determinar quedar primero o segundo.
Al parecer la creatina no muestra los mismos resultados en sprints aislados, por lo que se piensa que ésta ejerce un efecto importante sobre la fatiga.
Un importante efecto de la creatina es el aumento de la masa libre de grasa y la correspondiente mejora de la fuerza y la potencia. Todo esto en conjunto hace que la capacidad de tu cuerpo para recuperarse tras los entrenamientos sea mayor. Por consiguiente, existirá una mejora del rendimiento en diferentes tipos de competición y podrás prevenir la disminución de la potencia muscular a lo largo de ella.
En cuanto al ejercicio aérobico parece ser que la suplementación con creatina no presentaría ningún beneficio ni perjuicio.
Seguramente si vas al gimnasio o te mueves en el mundo del deporte habrás escuchado o leído acerca de la carga de creatina. Efectivamente la la literatura científica apoya dicha carga en la actualidad aunque también tiene algunos detractores. Vamos a ver qué es eso de la carga de creatina.
Dicha carga se realiza inicialmente porque se ha probado que tus músculos se encuentran muy por debajo del máximo de creatina que pueden almacenar. Para mantener llenos tu depósitos de creatina y que solo necesites tomar una dosis de mantenimiento después de tu entrenamiento, es necesario efectuar la carga inicial mencionada.
Así pues, debes tomar en torno a unos 20 g de creatina al día. Para que puedas adaptarlo a tu peso concreto, calcúlalo multiplicando 0,3 g de creatina por cada kilogramo de tu peso, y esta será la dosis de creatina que deberías tomar por cada día de carga. Esta carga deberás extenderla de 4 a 7 días.
Tras la fase de carga deberás proceder a la fase de mantenimiento, donde durante un mes la ingesta será de 3 a 5 gramos diarios. Concretando igual que antes, puedes calcularlo multiplicando 0,04 – 0,07 gramos por cada kilo de peso de tu cuerpo. Con esto último tendrás la dosificación exacta para tu fase de mantenimiento.
Esta fase de carga hará que el contenido de fosfocreatina (forma en la que la creatina se almacena en tus músculos) se incremente un 20 % y, gracias a la fase de mantenimiento, dicho incremento se mantenga incluso hasta ocho semanas después de terminar de suplementarse.
Algunos estudios cuestionan dicha carga al haberse observado similares resultado de incremento de fosfocreatina tras administrar una dosis de 0,04 gramos por kilo de peso y día durante 30 días.
El efecto de la creatina disminuye tras dos meses de suplementación, así que lo idel sería descansar de esta suplementación cada dos meses durante al menos quince días a un mes antes de volver a suplementarse.
La primera pregunta que te habrás hecho es si debes entonces hacer la carga de creatina o no. Por el momento los estudios muestran que la realización de la carga es segura y funciona, por ello, nuestro equipo va a seguir recomendando la fase de carga en la suplementación con creatina.
Una vez que tienes claro que debes hacer la fase de carga, la mejor forma de tomar la creatina es diferenciando entre, días en los que entrenas y días en los que no.
Y por si alguien te dice lo contrario, quiero que sepas que la evidencia científica ha demostrado que tomar tu dosis de creatina justo después del entrenamiento produce mayores beneficios. Entre ellos mejora la creación de masa libre de grasa, disminuye la grasa corporal y mejora la fuerza. Así que ya sabes, en la fase de mantenimiento, siempre después de entrenar.
La ingesta de creatina es una buena opción para el incremento de masa muscular en fases de volumen y para minimizar la pérdida de ésta en fases de definición.
La creatina que va a funcionar con seguridad es la que más estudiada está. Esta forma de creatina de la que hablamos es el monohidrato de creatina (MC). Lo normal es encontrarla en polvo aunque también puedes hacerlo en cápsulas o pastillas. Recomendamos el uso de MC en polvo aludiendo de nuevo a los estudios científicos. Estos estudios han demostrado que existe un pico más alto de creatina en sangre cuando usas monohidrato de creatina en polvo que cuando es administrada en otros formatos.
El polvo solo directo a la boca, NUNCA. Lo ideal es que la tomes con un bebida rica en hidratos de carbono y proteínas ya que esto facilitará una mayor retención de la creatina en el músculo gracias a la insulina, que hará de vehículo en el transporte de la creatina.
Durante la fase de carga puedes tomar la creatina junto con leche, yogur, zumo o un batido de proteínas. Y durante el mantenimiento, ya que solo debes tomar tu dosis después de entrenar, puedes añadir la creatina a un batido de proteínas en polvo. Lo más común es que estos batidos de proteínas contengan una pequeña parte de hidratos de carbono y una mayor de proteínas, por lo que la mezcla junto a nuestra creatina, sería ideal.
Aunque ya hablaremos en otro artículo de batidos de proteínas, evita el comprar proteínas que no lleven algo de hidratos de carbono (a no ser que tengas algún problema con el metabolismo de los carbohidratos). Además de ser más caras, el efecto sobre tu masa muscular será menor.
Existen sospechas bien fundamentadas de adición de sustancias dopantes a diferentes suplementos alimenticios con el fin de hacerlos más efectivos. Esta práctica puede conllevar efectos adversos sobre tu salud además de ser una práctica prohibida en el deporte. Un resultado POSITIVO en un test antidoping tiene como resultado la descalificación inmediata del atleta y el estigma social y deportivo. Consulta esta información en la AEPSAD.
Ya que no es objetivo de este artículo hacer publicidad de marcas concretas, no voy a nombrarlas, pero me gustaría que supieras que existen diversas marcas que emiten un certificado de calidad y pureza sobre sus suplementos, asegurando así que están libres de sustancias dopantes.
Como comenté más arriba, la creatina puede que sea el suplemento más estudiado por la comunidad científica. Es por ello que se puede considerar como un suplemento seguro en general.
Entre sus posibles efectos secundarios, lo más habitual son los calambres musculares por culpa de la deshidratación o por la alteración del balance hídrico. Es un problema que puedes solucionar con facilidad bebiendo más agua durante el periodo que dure tu suplementación con creatina.
Al parecer, la idea sobre el daño renal que podía conllevar la suplementación con creatina se quedó en mito. En estudios durante más de cinco años no se han encontrado efectos adversos sobre la función renal.
No es un efecto secundario de la creatina la retención de líquidos fuera de la célula, por lo que el efecto de “tapado” u ocultamiento de los músculos debido a su ingesta es un mito. El incremento de peso por la retención intracelular sí es cierto.
En algunos casos pueden aparecer problemas gastrointestinales. Para evitarlos disuelve bien el suplemento o tómalo en las comidas, es decir, con el estómago lleno. Así evitarás estos desagradables efectos.
A nivel deportivo se ha encontrado, como efecto secundario de la administración de creatina, una diminución del rendimiento en deportes de velocidad y flexibilidad. Esto podría ser debido a un empeoramiento del rango de movimiento debido al incremento de masa libre de grasa y a la mayor cantidad de agua intramuscular retenida, lo que a su vez podría afectar al flujo nervioso oponiéndose a la extensión del músculo.
Santesteban Moriones V, Ibáñez Santos J. Ayudas ergogénicas en el deporte / Ergogenic aids in sport. Nutrición Hospitalaria [Internet]. 2017;(1):204.
González Gallego J, Sánchez Collado P. Nutrición en el deporte: ayudas ergogénicas y dopaje. Madrid: Ediciones Díaz de Santos; 2018.
Ryan M. Nutrición deportiva para deportistas de resistencia. Barcelona: Editorial Paidotribo México; 2016.
Coach Nutricional Certificado.
Experto Universitario en Nutrición Deportiva.
Grado Nutrición Humana y Dietética.
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[…] inicio de la carrera (por la necesidad de energía rápida), saltos y sprints. Como ya hablamos en entradas anteriores, es importante señalar que existen suplementos alimenticios que ayudan a la mejora del rendimiento […]
[…] La glucólisis anaeróbica produce energía rápida y explosiva pero de corta duración. La recuperación entre asaltos y entre combates vendrá de la mano de una correcta ingesta de hidratos de carbono y, del uso adecuado de la suplementación indicada para cada caso. (Ver artículo sobre la creatina). […]
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