{"id":34428,"date":"2024-09-12T12:38:32","date_gmt":"2024-09-12T10:38:32","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=34428"},"modified":"2024-10-22T13:08:44","modified_gmt":"2024-10-22T11:08:44","slug":"que-es-la-creatina-i-per-a-que-serveix","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/que-es-la-creatina-i-per-a-que-serveix\/","title":{"rendered":"Qu\u00e8 \u00e9s la creatina i per a qu\u00e8 serveix?"},"content":{"rendered":"<p>La creatina \u00e9s una mol\u00e8cula que sintetitzem com a part del metabolisme de l&#8217;energia muscular. Descoberta l&#8217;any 1832, no va ser sin\u00f3 fins a la d\u00e8cada de 1990 que es va disparar la seva demanda com a suplement de la dieta dels esportistes que desitjaven guanyar m\u00fascul. Qu\u00e8 \u00e9s la creatina? Per a qu\u00e8 serveix? Val la pena utilitzar-la com a suplement? Vegem\u2026<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/que-es-la-creatina-i-per-a-que-serveix\/#que-es-exactament-la-creatina\" >Qu\u00e8 \u00e9s exactament la creatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/que-es-la-creatina-i-per-a-que-serveix\/#quanta-creatina-necessitem-per-dia\" >Quanta creatina necessitem per dia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/que-es-la-creatina-i-per-a-que-serveix\/#per-a-que-serveix-la-suplementacio-amb-creatina\" >Per a qu\u00e8 serveix la suplementaci\u00f3 amb creatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/que-es-la-creatina-i-per-a-que-serveix\/#quins-problemes-pot-causar-la-suplementacio-amb-creatina\" >Quins problemes pot causar la suplementaci\u00f3 amb creatina?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"que-es-exactament-la-creatina\"><\/span>Qu\u00e8 \u00e9s exactament la creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La creatina \u00e9s una mol\u00e8cula org\u00e0nica involucrada en el metabolisme de la contracci\u00f3 muscular. La creatina (o m\u00e9s aviat el seu derivat la fosfocreatina) \u00e9s una forma d&#8217;emmagatzematge d&#8217;energia qu\u00edmica, de fonamental import\u00e0ncia quan el m\u00fascul requereix energia r\u00e0pidament. Els carbohidrats o els greixos s\u00f3n bons fonts d&#8217;energia, per\u00f2 obtenir-la d&#8217;aquests nutrients requereix uns certs passos, d&#8217;aqu\u00ed ve que sigui important tenir una font d&#8217;energia r\u00e0pida per a quan el m\u00fascul fa un esfor\u00e7 curt i intens.<\/p>\n<p>La s\u00edntesi de\u00a0creatina\u00a0requereix l&#8217;actuaci\u00f3 del rony\u00f3 i del fetge principalment, encara que tamb\u00e9 involucra al p\u00e0ncrees. Tres amino\u00e0cids (glicina, arginina i metionina) s\u00f3n transformats a trav\u00e9s de reaccions enzim\u00e0tiques per a donar lloc a la\u00a0creatina, que ser\u00e0 bolcada a la sang per a arribar a la resta de l&#8217;organisme. Una vegada a l&#8217;interior dels teixits, la\u00a0creatina\u00a0es transforma en\u00a0fosfocreatina, la mol\u00e8cula que intervindr\u00e0 directament en els metabolismes energ\u00e8tics dels m\u00fasculs i del cervell. Prop del 90% de tota nostra\u00a0creatina\u00a0est\u00e0 emmagatzemada en els m\u00fasculs, repartint-se la resta entre el cervell, cor i testicles.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quanta-creatina-necessitem-per-dia\"><\/span>Quanta creatina necessitem per dia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La creatina pot obtenir-se de la dieta o de manera end\u00f2gena. Es calcula que una persona necessita al voltant de 2 g\/dia de creatina. El nostre cos no \u00e9s capa\u00e7 de sintetitzar tota la creatina que necessita, d&#8217;aqu\u00ed ve que sigui necessari obtenir creatina (o almenys una part) de la nostra dieta. Els grans reservoris de creatina s\u00f3n els m\u00fasculs, \u00e9s a dir, la carn (vermella o blanca, per\u00f2 carn).<\/p>\n<p>En condicions normals la dieta i la s\u00edntesi end\u00f2gena s\u00f3n capaces d&#8217;aportar tota la creatina que necessitem, per\u00f2, en condicions de gran despesa energ\u00e8tica com en el cas d&#8217;atletes o esportistes, la suplementaci\u00f3 amb creatina cobra import\u00e0ncia.<\/p>\n<p>Les pautes de suplementaci\u00f3 poden variar segons el pes del pacient i el tipus d&#8217;activitat f\u00edsica a realitzar. Poden recomanar-se fins a 20 grams per dia a l&#8217;inici de la suplementaci\u00f3 per a despr\u00e9s utilitzar dosi de manteniment entre 3-5 grams diaris. Altres pautes no utilitzen fase de c\u00e0rrega, sin\u00f3 que directament utilitzen dosi de manteniment. \u00c9s recomanable parlar amb un entrenador personal qualificat per a beneficiar-se de la combinaci\u00f3 d&#8217;exercici i creatina m\u00e9s adequada per a cadascun.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"per-a-que-serveix-la-suplementacio-amb-creatina\"><\/span>Per a qu\u00e8 serveix la suplementaci\u00f3 amb creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La suplementaci\u00f3 amb creatina ha demostrat ser d&#8217;utilitat per a millorar el rendiment esportiu en condicions d&#8217;alta despesa energ\u00e8tica en poc temps. Alguns dels beneficis que s&#8217;han demostrat s\u00f3n:<\/p>\n<ul>\n<li>Reducci\u00f3 del mal muscular despr\u00e9s d&#8217;exercici f\u00edsic intens<\/li>\n<li>Disminuir la fatiga i facilitar la recuperaci\u00f3 del m\u00fascul despr\u00e9s de l&#8217;exercici<\/li>\n<li>Augment del teixit muscular. Part de l&#8217;augment del m\u00fascul es deu a la retenci\u00f3 m\u00e9s gran d&#8217;aigua que genera la quantitat m\u00e9s gran de creatina intracel\u00b7lular, per\u00f2 una altra part es podria deure a l&#8217;estimulaci\u00f3 indirecta de diferents factors de creixement que actuen sobre el m\u00fascul. Ull: la creatina no t\u00e9 l&#8217;estructura qu\u00edmica d&#8217;un anabolitzant, ni causa els efectes d&#8217;un anabolitzant, per\u00f2 s\u00ed s&#8217;ha vist que la creatina ajuda a desenvolupar massa muscular juntament amb l&#8217;exercici adequat.<\/li>\n<\/ul>\n<p>La majoria dels estudis estan realitzats en poblaci\u00f3 adulta. En adolescents hi ha menys estudis, amb el que no es recomana que els adolescents utilitzin creatina de forma generalitzada; poden utilitzar-la, per\u00f2 sempre sota consell professional adequat. En la gent gran els resultats s\u00f3n una mica m\u00e9s heterogenis que en la gent jove, aix\u00ed i tot, l&#8217;evid\u00e8ncia indica que la creatina pot ser d&#8217;utilitat per a refor\u00e7ar la massa muscular en gent gran i millorar la qualitat de vida.<\/p>\n<p>Hi ha un cas en la qual la suplementaci\u00f3 amb creatina \u00e9s d&#8217;import\u00e0ncia vital: la defici\u00e8ncia cerebral de creatina. \u00c9s una malaltia rara que pateixen al voltant de 500 persones en el m\u00f3n. Aquesta defici\u00e8ncia es dona en persones que neixen amb un defecte en el metabolisme que els impedeix sintetitzar creatina correctament o, si la sintetitzen, no poden transportar-la a l&#8217;interior del cervell. En tots dos casos apareix un d\u00e8ficit de creatinina en l&#8217;\u00e0mbit cerebral que s&#8217;expressa com a retard en el desenvolupament, epil\u00e8psia o conducta autista. La suplementaci\u00f3 amb creatina ajuda a controlar alguns d&#8217;aquests s\u00edmptomes en les persones que no sintetitzen creatina; els pacients que en sintetitzen, per\u00f2 no la transporten no es beneficien amb la suplementaci\u00f3 i han de prendre un altre tipus de mesures per a millorar la seva qualitat de vida.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quins-problemes-pot-causar-la-suplementacio-amb-creatina\"><\/span>Quins problemes pot causar la suplementaci\u00f3 amb creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La suplementaci\u00f3 amb creatina es considera segura sempre que ens mantinguem dins dels l\u00edmits recomanats. Hi ha estudis que han seguit a pacients que van utilitzar creatina durant anys sense trobar riscos associats al seu \u00fas. Alguns mites associats a l&#8217;\u00fas de la creatina s\u00f3n:<\/p>\n<ul>\n<li><strong><em>La creatina ret\u00e9 aigua.<\/em><\/strong> Se sol notar particularment quan s&#8217;utilitza creatina en dosis altes i a l&#8217;inici de la suplementaci\u00f3, per\u00f2 el contingut d&#8217;aigua corporal es normalitza al cap de poc temps.<\/li>\n<li><strong><em>La\u00a0creatina\u00a0danya al rony\u00f3.<\/em><\/strong> Una persona sana que utilitza creatinina en les dosis adequades no t\u00e9 per qu\u00e8 sofrir mal renal. Es va reportar un cas en la literatura cient\u00edfica, per\u00f2 va ser un pacient que va utilitzar dosis molt altes durant bastant m\u00e9s temps del recomanat.<\/li>\n<li><strong><em>La\u00a0creatina\u00a0danya al fetge.<\/em><\/strong> Igual que en el cas renal, el mal hep\u00e0tic associat a la\u00a0creatina\u00a0va succeir amb l&#8217;\u00fas d&#8217;altes dosis durant temps major al recomanat.<\/li>\n<li><em><strong>La creatina causa caiguda de cabell.<\/strong><\/em> La creatina NO \u00e9s un anabolitzant, amb el que els efectes adversos associats a l&#8217;\u00fas d&#8217;anabolitzants (entre els quals es troba la caiguda de cabell) no s\u00f3n esperables.<\/li>\n<\/ul>\n<p>Si desitges utilitzar suplements de creatina per a millorar el teu rendiment esportiu, parla amb un professional de la salut. El teu metge, el teu farmac\u00e8utic de confian\u00e7a i el teu entrenador personal t&#8217;ajudaran a treure el millor rendiment al teu entrenament de manera segura.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La creatina \u00e9s una mol\u00e8cula que sintetitzem com a part del metabolisme de l&#8217;energia muscular. Descoberta l&#8217;any 1832, no va ser sin\u00f3 fins a la d\u00e8cada de 1990 que es va disparar la seva demanda com a suplement de la dieta dels esportistes que desitjaven guanyar m\u00fascul. Qu\u00e8 \u00e9s la creatina? Per a qu\u00e8 serveix? [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":34424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,1],"tags":[],"class_list":["post-34428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La creatina: qu\u00e8 \u00e9s i per a qu\u00e8 s&#039;utilitza? | Ecoceutics<\/title>\n<meta name=\"description\" content=\"Qu\u00e8 \u00e9s la creatina? Per a qu\u00e8 serveix? Val la pena utilitzar-la com a suplement? 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