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A CREATINA COMO RECURSO ERGOGÊNICO EM EXERCÍCIOS DE ALTA INTENSIDADE E CURTA DURAÇÃO: UMA REVISÃO SISTEMÁTICA
Authors: Germana Terenzi
Number of views: 385
Several studies report creatine’s ergogenic action in various types of sports. Therefore, the purpose of this work is to verify, through a systematic review, the possible ergogenic effects of creatine supplementation in high-intensity interval training. A systematic review was performed, consisting of 16 original essays, both in Brazil and abroad, published from year 2000 on. Most of the studies were experimental, with the use of creatine and a placebo, and the sample’s population was composed, mostly, of physically active male individuals. The supplement protocol was diversified in the studies, varying from 2 to 30 g, as well as the experiment durations, with periods from 24 h to 10 weeks of intervention. The tests mostly used to assess performance improvement were Wingate test, maximum strength test, running and swimming. Most of the studies demonstrated that creatine supplementation presented positive results in anaerobic performance, in the increase of the maximum repetition capacity in the maximum strength test, in the increase of the maximum isometric strength, in fatigue reduction and in the increase of lean body mass. The results found in the studies show that creatine supplementation, when properly done, may have ergogenic effects and improve performance in high-intensity interval training.
Key words: Creatine, Creatine supplementation, Creatine and training, Creatine supplementation, Training.