{"id":1918,"date":"2016-07-29T08:06:55","date_gmt":"2016-07-29T06:06:55","guid":{"rendered":"https:\/\/nutrisport.es\/web\/?p=1918"},"modified":"2016-07-29T08:06:55","modified_gmt":"2016-07-29T06:06:55","slug":"creatina-monohidratada","status":"publish","type":"post","link":"https:\/\/nutrisport.es\/blog\/creatina-monohidratada\/","title":{"rendered":"Creatina monohidratada y el rendimiento muscular"},"content":{"rendered":"<p>La <strong>creatina monohidratada<\/strong> como suplemento incide directamente sobre nuestro rendimiento deportivo y nuestra masa muscular. En este art\u00edculo profundizaremos detalladamente sobre sus funciones y beneficios.<\/p>\n<p><!--more--><\/p>\n<p><a href=\"https:\/\/nutrisport.es\/web\/creatina\/\">Anteriormente<\/a> comentamos que la <strong>creatina<\/strong> est\u00e1 compuesta por amino\u00e1cidos como la <strong>glicina<\/strong>, <strong>arginina<\/strong> y <strong>metionina<\/strong> que se forma en \u00f3rganos como el h\u00edgado, p\u00e1ncreas y ri\u00f1ones. Se trata de un \u00e1cido org\u00e1nico nitrogenado presente en los m\u00fasculos y las c\u00e9lulas nerviosas de algunos organismos vivos, que supone un vector inmediato para el transporte del <strong>trifosfato de adenosina<\/strong> (<strong>ATP<\/strong>), fuente principal de energ\u00eda para las c\u00e9lulas del cuerpo.<\/p>\n<h2>Funciones y Efectos&nbsp;de la Creatina<\/h2>\n<p>Entre las funciones que desempe\u00f1a la creatina &nbsp;y los efectos que supone su presencia en nuestro organismo, podemos citar las siguientes:<\/p>\n<ul>\n<li><strong>Recuperaci\u00f3n<\/strong> de energ\u00eda <strong>muscular<\/strong><\/li>\n<li><strong>Regula el pH<\/strong> mediante disoluciones tamp\u00f3n en las c\u00e9lulas<\/li>\n<li><strong>Incremento<\/strong> del <strong>volumen<\/strong> y fuerza en la <strong>masa muscular<\/strong><\/li>\n<li>Incremento del<strong> rendimiento de la potencia<\/strong><\/li>\n<li><strong>Reducci\u00f3n<\/strong> de la formaci\u00f3n de <strong>fatiga muscular<\/strong><\/li>\n<\/ul>\n<h2>Creatina monohidrato<\/h2>\n<p>Debemos recordar que, a pesar de su popularidad como suplemento en la nutrici\u00f3n deportiva, la creatina se encuentra presente de forma natural en alimentos procedentes del mundo animal (pescados como el salm\u00f3n, carnes rojas, leche, huevos).<\/p>\n<p>En el caso de la <strong>creatina monohidrato<\/strong>, se trata de la variante m\u00e1s extendida y vendida en el \u00e1mbito de la nutrici\u00f3n deportiva, contribuyendo notablemente al rendimiento muscular. Este suplemento se considera una de las mejores alternativas para mejorar la fuerza y la energ\u00eda de un modo eficaz, seguro y saludable.<\/p>\n<p>La creatina monohidrato se puede consumir en&nbsp;comprimidos o en polvo de f\u00e1cil disoluci\u00f3n en agua.<\/p>\n<h2>Su influencia en el rendimiento deportivo<\/h2>\n<p>Sin lugar a dudas, el mayor atractivo de este suplemento para los deportistas es que su consumo ayuda a <strong>incrementar la capacidad <\/strong>para realizar<strong> ejercicios de alta intensidad<\/strong>. La creatina monohidratada tambi\u00e9n permite la <strong>recuperaci\u00f3n de energ\u00eda en breves lapsos de tiempo<\/strong> tras ejercicios que exigen mucha potencia y contribuye al <strong>aumento&nbsp;de fuerza y masa muscular<\/strong>.<\/p>\n<p>El consumo de creatina en el \u00e1mbito del deporte ayuda al incremento de la duraci\u00f3n de ejercicios de mucho esfuerzo, provocando una mayor estimulaci\u00f3n de la masa muscular. A su vez, tambi\u00e9n <strong>reduce el tiempo de recuperaci\u00f3n<\/strong> que necesitan los m\u00fasculos, tanto en series cortas como tandas largas, permitiendo aumentar la intensidad de estas sesiones.<\/p>\n<p>Otro de los aspectos a tener en cuenta en su influencia en el rendimiento deportivo, es que <strong>retrasa la sensaci\u00f3n de fatiga muscular<\/strong>, permitiendo a los m\u00fasculos soportar una mayor cantidad de \u00e1cido l\u00e1ctico previniendo la aparici\u00f3n de molestias en las zonas que estemos estimulando.<\/p>\n<p>Teniendo en cuenta estas observaciones, podemos concluir que en aquellos deportes que supongan <strong>periodos de fuerza cortos e intensos<\/strong>, la creatina contribuye a mejorar su rendimiento: es el caso de sesiones de <strong>levantamientos de pesas<\/strong> o <strong>competiciones de velocidad<\/strong>. Tambi\u00e9n es el caso de deportes que supongan un intervalo de tiempo y necesiten recuperaci\u00f3n muscular, como es el caso del <strong>f\u00fatbol<\/strong> o el <strong>baloncesto<\/strong>.<\/p>\n<h2>C\u00f3mo tomar Creatina monohidratada<\/h2>\n<p>Cabe recordar que como con&nbsp;todo suplemento deportivo, hay que tener una serie de pautas para que su utilizaci\u00f3n surta efecto en los resultados esperados. Debemos combinar su consumo recomendado con una <strong>dieta equilibrada<\/strong> y realizando un <strong>entrenamiento f\u00edsico regular y constante<\/strong>. De este modo, su empleo servir\u00e1 para conseguir los objetivos que nos marquemos.<\/p>\n<p>Para el consumo correcto de creatina monohidrato, se recomienda realizar dos tomas diarias distribuidas del siguiente modo: la primera de ellas despu\u00e9s del entrenamiento f\u00edsico y la segunda antes de acostarse. Es aconsejable realizar una tercera toma en el momento previo al entrenamiento.<\/p>\n<p>A lo largo de&nbsp;la<strong> fase de carga<\/strong> de este suplemento, las<strong> cantidades diarias recomendadas<\/strong> para su consumo se estiman en tres o cuatro tomas diarias de <strong>5 gramos<\/strong>.<\/p>\n<p>En nuestra tienda online podr\u00e1s encontrar <a href=\"https:\/\/nutrisport.es\/voluminizadores\/56-creatina-celular-nutrisport.html\"><strong>Creatina Celular<\/strong><\/a>&nbsp;que supondr\u00e1 un suplemento ideal en tu nutrici\u00f3n deportiva, el aporte perfecto de energ\u00eda para desarrollar tus entrenamientos al m\u00e1ximo nivel. Puedes combinar el consumo de este producto junto con <a href=\"https:\/\/nutrisport.es\/fitness-y-musculacion\/13-whey-gold-protein.html\"><strong>Whey Gold Protein<\/strong><\/a> si est\u00e1s buscando lograr un mayor desarrollo muscular.<\/p>\n<table width=\"450\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><a href=\"https:\/\/nutrisport.es\/endurance\/32-sportdrink-isotonico.html\">&nbsp;<\/a><b><a href=\"https:\/\/nutrisport.es\/voluminizadores\/56-creatina-celular-nutrisport.html\">CREATINA CELULAR&nbsp;<\/a><\/b><\/td>\n<td style=\"text-align: center;\"><a href=\"https:\/\/nutrisport.es\/fitness-y-musculacion\/13-whey-gold-protein.html\"><b>WHEY GOLD PROTEIN<\/b><\/a><\/td>\n<\/tr>\n<tr>\n<td><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1932\" src=\"https:\/\/nutrisport.es\/web\/wp-content\/uploads\/2016\/08\/creatina-celular-nutrisport-1.jpg\" alt=\"creatina-celular-nutrisport\" width=\"255\" height=\"255\" srcset=\"https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/08\/creatina-celular-nutrisport-1.jpg 600w, https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/08\/creatina-celular-nutrisport-1-300x300.jpg 300w, https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/08\/creatina-celular-nutrisport-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 255px) 100vw, 255px\" \/><\/td>\n<td><a href=\"https:\/\/nutrisport.es\/fitness-y-musculacion\/13-whey-gold-protein.html\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1923\" src=\"https:\/\/nutrisport.es\/web\/wp-content\/uploads\/2016\/07\/whey-gold-protein.jpg\" alt=\"whey-gold-protein\" width=\"270\" height=\"270\" srcset=\"https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/07\/whey-gold-protein.jpg 600w, https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/07\/whey-gold-protein-300x300.jpg 300w, https:\/\/nutrisport.es\/blog\/wp-content\/uploads\/2016\/07\/whey-gold-protein-150x150.jpg 150w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>La creatina monohidratada como suplemento incide directamente sobre nuestro rendimiento deportivo y nuestra masa muscular. En este art\u00edculo profundizaremos detalladamente sobre sus funciones y beneficios.<\/p>\n","protected":false},"author":2,"featured_media":1919,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"footnotes":""},"categories":[7,14],"tags":[186],"class_list":["post-1918","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-fitness","category-suplementacion-deportiva","tag-suplementos-deportivos","post_format-post-format-image"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Creatina monohidratada y el rendimiento muscular - Blog de nutrisport<\/title>\n<meta name=\"description\" content=\"La creatina monohidratada como suplemento incide directamente sobre nuestro rendimiento deportivo y nuestra masa muscular.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutrisport.es\/blog\/creatina-monohidratada\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Creatina monohidratada y el rendimiento muscular - 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