{"id":318,"date":"2013-12-24T19:03:02","date_gmt":"2013-12-24T19:03:02","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=318"},"modified":"2020-09-08T07:40:17","modified_gmt":"2020-09-08T06:40:17","slug":"kreatin-vereinfacht-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/creatina-simplificada\/","title":{"rendered":"Das Wesentliche (nur) \u00fcber Kreatin"},"content":{"rendered":"

A Creatina \u00e9 um dos suplementos mais conhecidos e utilizados\u00a0no mundo do desporto e gin\u00e1sio, e \u00e9 tamb\u00e9m um dos mais estudados a n\u00edvel cient\u00edfico.<\/p>\n

Porqu\u00ea<\/strong>?<\/p>\n

Weil es funktioniert.<\/span><\/p>\n

Bei der Vollst\u00e4ndiger Leitfaden zu Kreatin<\/a> abord\u00e1mos todos os assuntos relacionados com este suplemento.<\/p>\n

Aqui, n\u00e3o vamos entrar em grandes detalhes, n\u00e3o \u00e9 esse o objetivo.<\/p>\n

Compil\u00e1mos apenas as informa\u00e7\u00f5es b\u00e1sicas e essenciais para quem o pretende usar, Nur.<\/u><\/p>\n

O b\u00e1sico sobre a Creatina<\/strong><\/h2>\n

A Creatina \u00e9 um suplemento muito interessante para quem anda no gin\u00e1sio.<\/p>\n

Est\u00e1 presente nas carnes e peixes que consomes, e o teu corpo \u00e9 capaz de a sintetizar atrav\u00e9s de\u00a0alguns amino\u00e1cidos.<\/p>\n

Apesar disso, por muita carne e peixe que comas, \u00e9 dif\u00edcil tirar todo o potencial deste composto sem recorrer \u00e0 suplementa\u00e7\u00e3o.<\/p>\n

Qualquer pessoa saud\u00e1vel pode suplementar com Creatina.<\/p>\n

Portanto, o que \u00e9 que a Creatina faz mesmo?<\/strong><\/p>\n

A Creatina t\u00eam um papel fundamental no fornecimento de energia.<\/p>\n

Principalmente no tipo de energia utilizada quando levantas pesos no gin\u00e1sio, o ATP-CP.<\/p>\n

N\u00e3o vamos entrar em grandes detalhes sobre o assunto, mas se quiseres saber mais sobre o funcionamento da Creatina, v\u00ea Dieser Artikel<\/a>.<\/p>\n

O que a Creatina te vai dar \u00e9 simples.<\/p>\n

Mais for\u00e7a, mais resist\u00eancia, mais repeti\u00e7\u00f5es, mais s\u00e9ries e no final, mais massa muscular.<\/strong><\/p>\n

Mit anderen Worten: Sie erhalten eine erstklassige Ausbildung.<\/p>\n

Durch eine bessere Trainingsqualit\u00e4t k\u00f6nnen Sie folglich mehr Muskelmasse aufbauen.<\/p>\n

\"Kreatin\"<\/a><\/p>\n

Welches Kreatin sollte verwendet werden?<\/strong><\/h2>\n

Existem v\u00e1rios tipos de Creatina, e est\u00e3o constantemente a aparecer novas f\u00f3rmulas deste suplemento.<\/p>\n

Qual \u00e9 que deves usar?<\/strong><\/p>\n

Kreatin-Monohydrat.<\/u><\/p>\n

A Creatina Monohidrato \u00e9 a forma mais comum e estudada, e at\u00e9 \u00e0 data, ainda n\u00e3o apareceu nenhuma f\u00f3rmula superior a n\u00edvel de efic\u00e1cia.<\/p>\n

\u00c9 tamb\u00e9m a mais econ\u00f3mica, o que tamb\u00e9m \u00e9 uma vantagem.<\/p>\n

N\u00e3o sabes que produto escolher?<\/strong><\/p>\n

Vorbeigehen Hier<\/a>.<\/p>\n

Wie und wann ist Kreatin einzunehmen?<\/strong><\/h2>\n

Es gibt zwei Dosierungsprotokolle.<\/p>\n

Mit und ohne Ladephase.<\/strong><\/p>\n

A fase de carga consiste em utilizar uma dose de Creatina de 20g durante uma semana, e depois, passar para a dose\u00a0normal.<\/p>\n

Sem fase de carga, come\u00e7as de imediato com\u00a0a chamada dose normal, que \u00e9\u00a0entre 3 a 6g di\u00e1rias.<\/p>\n

O objetivo da fase de carga \u00e9 encheres as reservas de Creatina rapidamente, e com isso, come\u00e7ar a notar resultados mais cedo.<\/p>\n

N\u00e3o vais ter melhores resultados a longo prazo, apenas um in\u00edcio ligeiramente mais r\u00e1pido.<\/u><\/p>\n

A Creatina, ao contr\u00e1rio da cafe\u00edna, n\u00e3o tem um efeito imediato, por isso n\u00e3o h\u00e1 grande vantagem em usar antes do treino.<\/p>\n

A altura ideal para usar a Creatina, \u00e9 ap\u00f3s o treino.<\/strong><\/p>\n

Em dias sem treino, opta por utilizar a Creatina numa refei\u00e7\u00e3o com hidratos de carbono.<\/p>\n

Ja, Kreatin sollte jeden Tag verwendet werden.<\/strong><\/p>\n

\"essentielles<\/a><\/p>\n

Schlussbemerkungen<\/strong><\/h1>\n

A Creatina \u00e9 conhecida por provocar alguma reten\u00e7\u00e3o de l\u00edquidos.<\/p>\n

Isto \u00e9 perfeitamente normal, mas h\u00e1 pessoas mais suscept\u00edveis a este efeito.<\/u><\/p>\n

Esta reten\u00e7\u00e3o de l\u00edquidos vai levar a um pequeno aumento de peso na fase inicial da suplementa\u00e7\u00e3o, que \u00e9 maioritariamente \u00e1gua.<\/p>\n

Deves tamb\u00e9m ter o cuidado de beber bastante \u00e1gua com este tipo de suplementa\u00e7\u00e3o, com pelo menos dois litros di\u00e1rios e possivelmente tr\u00eas litros se conseguires.<\/strong><\/p>\n

Isto depende claro de v\u00e1rios factores, e de pessoa para pessoa, mas pelo menos dois litros ser\u00e1 uma boa estimativa.<\/p>\n

O efeito deste suplemento n\u00e3o \u00e9 imediato, e leva entre uma a duas semanas at\u00e9 notares efeitos pr\u00e1ticos.<\/u><\/p>\n

Para terminar, a Creatina \u00e9 considerada segura para pessoas saud\u00e1veis, com diversos estudos a comprovar isso mesmo, desde que n\u00e3o excedas a dose recomendada.<\/p>\n

Se quiseres saber mais sobre a Creatina e tornar-te um especialista, v\u00ea o nosso Vollst\u00e4ndiger Leitfaden zu Kreatin<\/a>.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

A Creatina \u00e9 um dos suplementos mais conhecidos e utilizados\u00a0no mundo do desporto e gin\u00e1sio, e \u00e9 tamb\u00e9m um dos mais estudados a n\u00edvel cient\u00edfico. […]<\/p>\n","protected":false},"author":1218,"featured_media":8029,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Como Tomar Creatina: Guia Essencial de Suplementa\u00e7\u00e3o","_seopress_titles_desc":"Descubra como tomar creatina corretamente e maximize sua performance no gin\u00e1sio com nossas dicas essenciais. Aprenda a obter mais for\u00e7a e resist\u00eancia!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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que \u00e9 a creatina\",\"score\":\"bad\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\"]"],"tie_post_sub_title":["O que precisas de saber para tirar o m\u00e1ximo proveito da Creatina."],"ampforwp_custom_content_editor":["A Creatina é um dos suplementos mais conhecidos e utilizados no mundo do desporto e ginásio, e é também um dos mais estudados a nível científico.\r\n\r\n<strong>Porquê<\/strong>?\r\n\r\n<span style="text-decoration: underline;">Porque funciona.<\/span>\r\n\r\nNo <a href="https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/" target="_blank" rel="noopener">guia completo sobre a Creatina<\/a> abordámos todos os assuntos relacionados com este suplemento.\r\n\r\nAqui, não vamos entrar em grandes detalhes, não é esse o objetivo.\r\n\r\nCompilámos apenas as informações básicas e essenciais para quem o pretende usar, <u>apenas.<\/u>\r\n<h2 style="text-align: center;"><strong>O básico sobre a Creatina<\/strong><\/h2>\r\nA Creatina é um suplemento muito interessante para quem anda no ginásio.\r\n\r\nEstá presente nas carnes e peixes que consomes, e o teu corpo é capaz de a sintetizar através de alguns aminoácidos.\r\n\r\nApesar disso, por muita carne e peixe que comas, é difícil tirar todo o potencial deste composto sem recorrer à suplementação.\r\n\r\nQualquer pessoa saudável pode suplementar com Creatina.\r\n\r\n<strong>Portanto, o que é que a Creatina faz mesmo?<\/strong>\r\n\r\nA Creatina têm um papel fundamental no fornecimento de energia.\r\n\r\nPrincipalmente no tipo de energia utilizada quando levantas pesos no ginásio, o ATP-CP.\r\n\r\nNão vamos entrar em grandes detalhes sobre o assunto, mas se quiseres saber mais sobre o funcionamento da Creatina, vê <a href="https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/" target="_blank" rel="noopener">este artigo<\/a>.\r\n\r\nO que a Creatina te vai dar é simples.\r\n\r\n<strong>Mais força, mais resistência, mais repetições, mais séries e no final, mais massa muscular.<\/strong>\r\n\r\nOu seja, vais conseguir ter treinos superiores.\r\n\r\nCom treinos de melhor qualidade, consequentemente, vais conseguir ganhar mais massa muscular.\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/cr-min-scaled.jpg"><img class="aligncenter size-large wp-image-13815" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/cr-min-scaled-1024x408.jpg" alt="creatina" width="1024" height="408" \/><\/a>\r\n<h2 style="text-align: center;"><strong>Que Creatina usar<\/strong><\/h2>\r\nExistem vários tipos de Creatina, e estão constantemente a aparecer novas fórmulas deste suplemento.\r\n\r\n<strong>Qual é que deves usar?<\/strong>\r\n\r\n<u>Creatina Monohidrato.<\/u>\r\n\r\nA Creatina Monohidrato é a forma mais comum e estudada, e até à data, ainda não apareceu nenhuma fórmula superior a nível de eficácia.\r\n\r\nÉ também a mais económica, o que também é uma vantagem.\r\n\r\n<strong>Não sabes que produto escolher?<\/strong>\r\n\r\nPassa por <a href="https:\/\/ginasiovirtual.com\/creatinas\/" target="_blank" rel="noopener">aqui<\/a>.\r\n<h2 style="text-align: center;"><strong>Como tomar Creatina e quando<\/strong><\/h2>\r\nExistem dois protocolos de dosagem.\r\n\r\n<strong>Com e sem fase de carga.<\/strong>\r\n\r\nA fase de carga consiste em utilizar uma dose de Creatina de 20g durante uma semana, e depois, passar para a dose normal.\r\n\r\nSem fase de carga, começas de imediato com a chamada dose normal, que é entre 3 a 6g diárias.\r\n\r\nO objetivo da fase de carga é encheres as reservas de Creatina rapidamente, e com isso, começar a notar resultados mais cedo.\r\n\r\n<u>Não vais ter melhores resultados a longo prazo, apenas um início ligeiramente mais rápido.<\/u>\r\n\r\nA Creatina, ao contrário da cafeína, não tem um efeito imediato, por isso não há grande vantagem em usar antes do treino.\r\n\r\n<strong>A altura ideal para usar a Creatina, é após o treino.<\/strong>\r\n\r\nEm dias sem treino, opta por utilizar a Creatina numa refeição com hidratos de carbono.\r\n\r\n<strong>Sim, a Creatina deve ser usada todos os dias.<\/strong>\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/creatina-essencial.jpg"><img class="aligncenter size-full wp-image-13818" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/creatina-essencial.jpg" alt="creatina essencial" width="800" height="533" \/><\/a>\r\n<h1 style="text-align: center;"><strong>Notas finais<\/strong><\/h1>\r\nA Creatina é conhecida por provocar alguma retenção de líquidos.\r\n\r\n<u>Isto é perfeitamente normal, mas há pessoas mais susceptíveis a este efeito.<\/u>\r\n\r\nEsta retenção de líquidos vai levar a um pequeno aumento de peso na fase inicial da suplementação, que é maioritariamente água.\r\n\r\n<strong>Deves também ter o cuidado de beber bastante água com este tipo de suplementação, com pelo menos dois litros diários e possivelmente três litros se conseguires.<\/strong>\r\n\r\nIsto depende claro de vários factores, e de pessoa para pessoa, mas pelo menos dois litros será uma boa estimativa.\r\n\r\n<u>O efeito deste suplemento não é imediato, e leva entre uma a duas semanas até notares efeitos práticos.<\/u>\r\n\r\nPara terminar, a Creatina é considerada segura para pessoas saudáveis, com diversos estudos a comprovar isso mesmo, desde que não excedas a dose recomendada.\r\n\r\n<strong>Se quiseres saber mais sobre a Creatina e tornar-te um especialista, vê o nosso <a href="https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/" target="_blank" rel="noopener">guia completo sobre a 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