CREATINE SUPPLEMENTATION INCREASE PERFORMANCE

How creatine supplementation increase performance Currently, the use of dietary supplements has increased dramatically. Creatine is a supplement widely used, and one of the most popular nutritional supplements among athletes of elite and recreational, and also one of the most profitable for the industry. The intake in supra-physiological doses has become common and is not used only by professional athletes, but also for amateur or recreational athletes. Objective: To review the available literature regarding the prevalence of ergogenic effects and adverse effects associated with creatine supplementation. Review of Literature: Creatine-phosphate in cell muscle is a reserve of energy for rapid regeneration of adenosine tri-phosphate (ATP). When supplemented, it improves the performance of the exercise of power by the fact that increasing the supply of phosphocreatine to ATP in the ressintese exercises of high intensity and short duration, delaying the onset of muscle fatigue and facilitate recovery during the exercises. Besides this function buffer the Creatine may increase the weight free of fat, when administered in conjunction with a training program. Creatine supplementation may also induce an increase in satellite cells and consequently result in hypertrophy of skeletal muscle. Regarding adverse effects, there are case reports indicating that creatine can damage the liver or kidney function, but without evidence sustainable. Conclusion: Because a supplement is in study phase, it is wise to consider the cost-benefit between the ergogenic effects desired and adverse effects, considering the individuality of each person, each year and the objectives pursued.