Creatina ✅ Todo lo que debes Saber antes de Tomarla (Ep. 181) - a podcast by José María Puya

En el Episodio 181 te contaré todo lo que necesitas conocer antes de incorporar la creatina como suplemento diario. Desde sus beneficios hasta las precauciones, esta guía completa te ayudará a maximizar los resultados en tu suplementación.

Consulta Nutrición Online: https://alimentologia.com/asesorias​​
➜Episodio en YouTube: https://youtu.be/Pp15WZyWszA
➜Software Dietético Nutrium (#ad): https://nutrium.com/product


Redes José María Puya:
Instagram: https://www.instagram.com/josekenji​​
Nutricionista Online: https://alimentologia.com/asesorias​​
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Mail: alimentologia@gmail.com
Twitter: @josekenji​​


Bibliografía:
- Antonio J et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021; 18: 13.
- Candow et al. "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med. 2023 Jun 27.
- Candow DG et al. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019; 8(4): 488.
- Candow DG et al. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. 2015; 40: 689–694.
- Dolan et al. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci. 2019 Feb;19(1):1-14.
- Forbes et al. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023 Dec;20(1):2204071.
- Hall et al. Creatine Supplementation: An Update. Current Sports Medicine Reports 20(7):p 338-344, July 2021.
- Kraemer et al. Physiological Basis of creatine supplementation in skeletal muscle and the central nervous system. In Nutrition and Enhanced Sports Performance (pp 581-594). Academic press. 2019.
- Kreider et al. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022; 14(5): 1035.
- Longobardi et al. Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients. 2023 Mar 18;15(6):1466.
- Prokopidis et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2022 Aug 19:.

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