Creatine Monohydrate Gummies 3g/Supplément Creatine Musculation pour la Force, l'Énergie et la Récupération Musculaire Avec Collagene Marin, Vitamine B6 et Pre Workout BCAA/60 Bonbons Créatine 1 mois

La Creatine : que dit la science aujourd'hui?


Les dernières vérités sur la Creatine


La supplémentation en créatine est très populaire chez les athlètes et les personnes pratiquant une activité physique afin d’améliorer la masse musculaire, la performance et la récupération. Les données scientifiques accumulées suggèrent également que la supplémentation en créatine produit divers effets bénéfiques chez les personnes âgées et chez les patients.

Par ailleurs, les recherches fondées sur les preuves montrent que la créatine est relativement bien tolérée, en particulier aux doses recommandées (c’est-à-dire 3 à 5 g/jour ou 0,1 g/kg de masse corporelle/jour).

Bien qu’il existe plus de 500 publications évaluées par des pairs portant sur la supplémentation en créatine, il est quelque peu surprenant que des questions subsistent encore concernant son efficacité et sa sécurité. Une évaluation scientifique fondée sur les preuves de la littérature relative à la supplémentation en créatine a été menée en 2021 pour en faire le point. Celles-ci incluent notamment :

 

 La créatine entraîne-t-elle une rétention d’eau ?

Bien que certaines données suggèrent que la supplémentation en créatine augmente la rétention d’eau — principalement en raison d’une augmentation du volume intracellulaire — à court terme, plusieurs autres études indiquent qu’elle ne modifie pas l’eau corporelle totale (qu’elle soit intra- ou extracellulaire) par rapport à la masse musculaire sur des périodes plus longues.

Par conséquent, la supplémentation en créatine ne conduirait pas nécessairement à une rétention d’eau.

 

La créatine est-elle un stéroïde anabolisant ?

La créatine possède une structure chimique totalement différente ; elle n’est donc pas un stéroïde anabolisant.

 

 

En vente sur amazon

 

 

La créatine provoque-t-elle des lésions rénales ou un dysfonctionnement rénal ?

Les recherches expérimentales et contrôlées indiquent que la supplémentation en créatine, lorsqu’elle est consommée aux doses recommandées, n’entraîne pas de lésions rénales et/ou de dysfonctionnement rénal chez les individus en bonne santé.

 

La créatine cause-t-elle une perte de cheveux ou la calvitie ?

L’état actuel des connaissances scientifiques n’indique pas que la supplémentation en créatine augmente la testostérone totale, la testostérone libre ou la DHT, ni qu’elle provoque une perte de cheveux ou la calvitie.

 

 La créatine entraîne-t-elle une déshydratation et des crampes musculaires ?

Les recherches expérimentales et cliniques ne valident pas l’idée selon laquelle la supplémentation en créatine provoquerait une déshydratation et des crampes musculaires.

 

La créatine est-elle nocive pour les enfants et les adolescents ?

Sur la base des données actuellement limitées, la supplémentation en créatine semble sûre et potentiellement bénéfique chez les enfants et les adolescents.

 

 La créatine augmente-t-elle la masse grasse ?

La supplémentation en créatine n’entraîne pas d’augmentation de la masse grasse, et ce dans diverses populations.

 

Une « phase de charge » en créatine est-elle nécessaire ?

Les données scientifiques accumulées indiquent qu’il n’est pas nécessaire d’effectuer une « phase de charge » en créatine. Des doses quotidiennes plus faibles (c’est-à-dire 3 à 5 g/jour) sont efficaces pour augmenter les réserves intramusculaires de créatine, favoriser le développement musculaire et améliorer la performance ainsi que la récupération.

 

La créatine est-elle bénéfique pour les personnes âgées ?

Un nombre croissant de données scientifiques montre que la supplémentation en créatine, en particulier lorsqu’elle est associée à l’exercice physique, procure des bénéfices musculosquelettiques et améliore les performances chez les personnes âgées.

 

La créatine est-elle utile uniquement pour les activités de résistance ou de puissance ?

De nombreuses disciplines sportives — et pas uniquement les activités de résistance ou de puissance — peuvent bénéficier d’une supplémentation en créatine.

 

 

 La créatine est-elle efficace uniquement chez les hommes ?

Les données scientifiques s’accumulent pour indiquer que la supplémentation en créatine pourrait constituer une intervention thérapeutique multifactorielle tout au long de la vie chez les femmes, avec peu voire aucun effet secondaire.

 

Les autres formes de créatine sont-elles similaires ou supérieures à la créatine monohydrate et la créatine est-elle stable en solution ou dans les boissons ?

Bien que certaines formes de créatine puissent être plus solubles que la créatine monohydrate lorsqu’elles sont mélangées à un liquide, les recherches fondées sur les preuves montrent clairement que la créatine monohydrate constitue le choix optimal.




Sur la base de leur évaluation scientifique fondée sur les preuves de la littérature, ils concluent que :

  1. La supplémentation en créatine n’entraîne pas systématiquement une rétention d’eau.

  2. La créatine n’est pas un stéroïde anabolisant.

  3. La supplémentation en créatine, lorsqu’elle est consommée aux doses recommandées, ne provoque pas de lésions rénales et/ou de dysfonctionnement rénal chez les individus en bonne santé.

  4. La majorité des données disponibles ne soutient pas l’existence d’un lien entre la supplémentation en créatine et la perte de cheveux / la calvitie.

  5. La supplémentation en créatine ne provoque ni déshydratation ni crampes musculaires.

  6. La supplémentation en créatine semble généralement sûre et potentiellement bénéfique pour les enfants et les adolescents.

  7. La supplémentation en créatine n’augmente pas la masse grasse.

  8. Des doses quotidiennes plus faibles de créatine (3 à 5 g ou 0,1 g/kg de masse corporelle) sont efficaces. Par conséquent, une « phase de charge » n’est pas nécessaire.

  9. La supplémentation en créatine combinée à l’entraînement en résistance produit la majorité des bénéfices musculosquelettiques et de performance chez les personnes âgées. La créatine seule peut également apporter certains bénéfices musculaires et fonctionnels chez cette population.

  10. La supplémentation en créatine peut être bénéfique pour une variété d’activités sportives et athlétiques.

  11. La supplémentation en créatine procure divers bénéfices aux femmes tout au long de leur vie.

  12. Les autres formes de créatine ne sont pas supérieures à la créatine monohydrate.


 

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., … Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition18(1). https://doi.org/10.1186/s12970-021-00412-w



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