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.

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Redes José María Puya:
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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:.