{"id":387,"date":"2020-01-21T02:03:02","date_gmt":"2020-01-21T02:03:02","guid":{"rendered":"http:\/\/paoloaltoe.com.br\/blog\/?p=387"},"modified":"2020-01-21T02:11:23","modified_gmt":"2020-01-21T02:11:23","slug":"creatina-explorando-alguns-mitos","status":"publish","type":"post","link":"https:\/\/paoloaltoe.com.br\/blog\/2020\/01\/21\/creatina-explorando-alguns-mitos\/","title":{"rendered":"CREATINA – EXPLORANDO ALGUMAS NARRATIVAS"},"content":{"rendered":"\t\t
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Por volta de 95% dos estoques de creatina est\u00e3o nos m\u00fasculos, ficando o restante no c\u00e9rebro, rins, f\u00edgado e test\u00edculos (1<\/a>).
Da creatina encontrada nos m\u00fasculos, 60% est\u00e3o sob a forma de fosfocreatina (PCr) e 40% como creatina livre para ser usada pela
creatina quinase (CK) (1<\/a>–2<\/a>).<\/p>

\u00a0<\/p>

Ao realizar a suplementa\u00e7\u00e3o, na fase de satura\u00e7\u00e3o, o total de creatina \u00e9 aumentado em 10-30% e PCr em 10-40% (3<\/a>). Nos primeiros dois dias essa varia\u00e7\u00e3o para cima \u00e9 mais ampla, pois o uptake de creatina \u00e9 maior (4<\/a>), j\u00e1 que esse mecanismo \u00e9 mediado pelos transportadores de creatina e opera em feedback negativo conforme varia\u00e7\u00e3o dos n\u00edveis s\u00e9ricos (2<\/a>). Ou seja, quanto mais voc\u00ea oferta creatina, menor passa a ser a a\u00e7\u00e3o dos transportadores.<\/p>

\u00a0<\/p>

Em raz\u00e3o disso, queremos a estrat\u00e9gia que alcance a maior compartimenta\u00e7\u00e3o de creatina, independente de dosagens e\/ou combina\u00e7\u00f5es de nutrientes.
O que \u00e9 usualmente difundido como abordagem de maior efic\u00e1cia para isso \u00e9:<\/strong><\/em>
Fase de satura\u00e7\u00e3o, seguindo com fase de manuten\u00e7\u00e3o;<\/strong><\/em>
Uso de carboidratos.<\/strong><\/em><\/p>

\u00a0<\/strong><\/em><\/p>

Na imagem voc\u00ea v\u00ea que utilizar 3g ao dia por 4 semanas, ao final das 4 semanas traz um resultado equivalente \u00e0 fase de satura\u00e7\u00e3o com 20g por 6 dias, seguindo com 2g por mais 22 dias (5<\/a>).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Em rela\u00e7\u00e3o \u00e0 adi\u00e7\u00e3o de carboidratos, o estudo (6<\/a>) constatou que a adi\u00e7\u00e3o de uma solu\u00e7\u00e3o contendo 1g de glicose por kg, 2X ao dia, 30 min ap\u00f3s as tomadas 2 e 4 de 5g de cr, aumentou o total de creatina em 25%, enquanto que o grupo que suplementou apenas cr aumentou 16% e creatina + exerc\u00edcio f\u00edsico, em 18%.<\/p>

9% de diferen\u00e7a em um protocolo de satura\u00e7\u00e3o de 5 dias n\u00e3o me parece muito promissor, ainda mais considerando o exposto acima.
Al\u00e9m disso, ao longo do dia, em nossas refei\u00e7\u00f5es, ingerimos quantidades de carboidratos OU carbos + prote\u00ednas. Isso importa, pois o estudo (7<\/a>) apontou que 50g de carbos + 50g de prote\u00edna trazem a mesma reten\u00e7\u00e3o de creatina que creatina + 100g de carbos.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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CONCLUS\u00c3O: Potencial das estrat\u00e9gias s\u00e3o insignificantes considerando aplicabilidade, rotina e longo prazo.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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REFER\u00caNCIAS BIBLIOGR\u00c1FICAS:
(1) – https:\/\/doi.org\/10.1002\/9780470122952.ch4
(2) – Volek J.S., Ballard K.D., Forsythe C.E. (2008) Overview of Creatine Metabolism. In: Stout J.R., Antonio J., Kalman D. (eds)
Essentials of Creatine in Sports and Health. Humana Press
(3) – Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
(4) – Clinical Science (1992) 83, 367-374
(5) – J. Appl. Physiol. 81(l): 232-237, 1996.
(6) – Int J Sport Nutr Exerc Metab. 2003 Mar;13(1):97-111.
(7) – J Appl Physiol (1985). 2000 Sep;89(3):1165-71.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Por volta de 95% dos estoques de creatina est\u00e3o nos m\u00fasculos, ficando o restante no c\u00e9rebro, rins, f\u00edgado e test\u00edculos (1). Da creatina encontrada nos m\u00fasculos, 60% est\u00e3o sob a forma de fosfocreatina (PCr) e 40% como creatina livre para ser usada pela creatina quinase (CK) (1–2). Ao realizar a suplementa\u00e7\u00e3o, na fase de satura\u00e7\u00e3o, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[8,7],"tags":[131,122,130,132],"_links":{"self":[{"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/posts\/387"}],"collection":[{"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/comments?post=387"}],"version-history":[{"count":3,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/posts\/387\/revisions"}],"predecessor-version":[{"id":392,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/posts\/387\/revisions\/392"}],"wp:attachment":[{"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/media?parent=387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/categories?post=387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paoloaltoe.com.br\/blog\/wp-json\/wp\/v2\/tags?post=387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}