Creatine: metabolism and effects of her supplementation on strength training and body composition
Abstract
After brief review of the literature about the metabolism of creatine and its ergogenic effect, the objective of this study was to review the metabolism of creatine and the effects of its supplementation on strength and body composition in individuals with strength training. Creatine can be synthesized by the body or supplied by food. Its synthesis in the body occurs with the participation of three amino acids, can be found in the free or phosphorylated form. The creatine phosphate in skeletal muscle serves as a reservoir of high energy to donate phosphate to ADP to produce ATP. Intense and brief exercises depend on this energy system. Studies have evaluated the effectiveness of creatine supplementation as an ergogenic resource in parameters of strength and body composition. The most used protocols of supplementation are based on: 20-30g/day (overload period) followed by 2-5g/day (maintenance period) or 0.3 g/kg/day (overload period) followed by 0.03g/kg/day (maintenance period). Conclusion: we concluded that additional well-controlled studies must be conducted in various populations, in an attempt to better clarify the mechanisms by which creatine supplementation may benefit muscle mass and muscle strength.
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