Differences in creatine supplementation protocols in strength exercises and their impacts on performance
Abstract
Dietary supplements are ergogenic resources that can be used to improve performance in sports and reduce fatigue caused by muscle strain. Among these supplements, we find creatine, ergogenic supplement consumed by some physical activity practitioners, which aims to increase muscle strength by increasing the levels of phosphocreatine in the muscles. Objective: To evaluate the different protocols of creatine supplementation in practitioners of strength activities and their effects on performance. Materials and Methods: This is a systematic literature review on the different creatine supplementation protocols performed in strength exercises by searching the Pubmed, SCIELO and RBNE platforms. It included articles in English and Portuguese, with double-blind study type where the evaluation was done with strength exercises. Results: It was observed that supplementation protocols varied according to the study and objective; however, analyzing the results, it is possible to evaluate the effectiveness of creatine supplementation to increase strength and performance improvement when applied continuously, preferably after training, with no difference for protocols in different ages and genders. Conclusion: Creatine supplementation increases muscle strength, so the best protocols to use would be loading, and for faster results of 20g for 5 days followed by a maintenance dose of 5g per day after training or performing the dose, maintenance continuously, without loading dose, both protocols with daily supplementation.
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