EFFECTS OF CREATINE SUPPLEMENTATION ON SPORTS PERFORMANCE: AN INTEGRATIVE LITERATURE REVIEW
DOI:
https://doi.org/10.36557/2674-8169.2025v7n1p2996-3006Keywords:
Palavras-chave: Cretina; Suplementação; Suplemento; Performance; Exercícios físicos.Abstract
Introduction: Physical exercise is essential for health and well-being, providing benefits such as preventing chronic diseases and improving quality of life. In this context, the search for strategies that optimize sports performance, such as nutritional supplementation, is growing. Creatine is one of the most studied supplements, due to its ergogenic potential in high-intensity, short-duration activities. This study aims to review the scientific evidence on the effects of creatine supplementation on sports performance, addressing its mechanisms of action and practical applications. Methodology: The study consisted of an integrative literature review conducted in the PubMed and BVS databases. Articles published between 2020 and 2025, in English or Portuguese, that addressed the use of creatine in physical activities were selected. After an initial screening of 1,697 studies, a final sample of 10 articles was analyzed. Results and discussion: The results indicated that creatine supplementation increases muscle phosphocreatine reserves, improving ATP resynthesis and the ability to perform intense and repetitive efforts. In addition, it promotes muscle recovery, increases strength and lean muscle mass, and reduces fatigue. Creatine also has antioxidant and neuroprotective effects, benefiting general health and cognitive performance. In addition, the role of creatine as a safe and effective ergogenic supplement stands out, with widely recognized benefits in the sports context. However, its effectiveness may vary according to individual characteristics and the type of physical activity practiced. Final considerations: It is concluded that creatine supplementation is an effective strategy to optimize sports performance and promote muscle adaptations, and is widely recommended for athletes and practitioners of intense physical activities, as long as it is used individually and with professional guidance.
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Copyright (c) 2025 Ana Luisa Albuquerque Miranda, Gustavo Canaan Barros Lima, Renato Ismael Cordeiro de Souza, Ranielle Bruno dos Santos, Aliny Barbosa Mucci, Maria Fernanda de Freitas Xavier, Lucas Tavares Silva Santos, Letycia de Freitas Barbosa Romano, Yasmim Carla Santos Fontes, Caio Silva Araujo Ferraz, Yasmin Finco Dela Valentina, Nádia Luiza Abucater Brum
This work is licensed under a Creative Commons Attribution 4.0 International License.
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