Suplementação de creatina e performance muscular quais os efeitos da suplementação de creatina na força e resistência durante sessões de treino de força

Creatine is a supplement widely used in the sports world due to its ability to increase muscle phosphocreatine stocks and thus contribute to the rapid resynthesis of ATP, especially during high-intensity and short-term exercises. This article aimed to analyze the effects of creatine supplementation on maximum strength and muscle endurance in physically active young people. The results indicated that creatine supplementation, when associated with resistance training, promoted significant improvements in maximum muscle strength, as evidenced by increases in tests of a maximum repetition (1RM). However, the findings on muscle resistance showed inconsistency, with some studies demonstrating benefits and others not identifying statistically significant differences. In addition, none of the analyzed studies reported serious adverse effects, confirming the safety of creatine when used within the recommendations. It is concluded that creatine is effective and safe for the improvement of muscle strength, being a valid ergogenic strategy for active young people, although the effects on muscle resistance still require further investigations.