Efeitos da suplementação de creatina no exercício de força e sua otimização por meio de carboidratos: Uma revisão

Efeitos da suplementação de creatina no exercício de força e sua otimização por meio de carboidratos: Uma revisão

Autores

DOI:

https://doi.org/10.58951/fstoday.2023.52

Palavras-chave:

Suplementação nutricional, Creatina, Carboidratos, Exercício de alta intensidade

Resumo

Suplementos nutricionais integrados a qualquer atividade física ou esportiva são substâncias destinadas a aumentar o desempenho físico, melhorar a eficiência do esforço físico, aprimorar os processos de recuperação física após esforço intenso, melhorar a qualidade do treinamento e facilitar adaptações fisiológicas. Entre os suplementos mais comumente utilizados está a creatina (CR), um composto nitrogenado não essencial formado por três aminoácidos: glicina, arginina e metionina, cujo principal benefício está em melhorar o desempenho em atividades de alta intensidade. O consumo de CR junto com fontes de carboidratos (CHO) promove a absorção do suplemento em comparação com o consumo isolado devido ao aumento dos níveis de insulina plasmática. O corpo humano pode absorver aproximadamente 25% a mais de CR quando ingerido com uma fonte de CHO. Esta revisão tem como objetivo fornecer uma perspectiva ampliada sobre o consumo de CR combinado com fontes de CHO e sua relação com o aumento do transporte de CR para as células musculares em indivíduos envolvidos em exercícios de força. Estudos têm mostrado que o aumento ou a melhoria na absorção de CR pelas células musculares pode estar relacionado ao aumento dos níveis de glicose no sangue e à consequente liberação de insulina, que atua de maneira co-dependente e direta no transportador de membrana que regula a entrada de CR junto com sódio no ambiente intracelular, demonstrando que a suplementação de CHO não é necessária sempre que o CR é consumido, mas sim que essa melhoria consiste no aumento da glicose sérica e liberação de insulina.

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2023-07-13

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Lunardello, R. A., Agostinho, Y. V., Paiva, K. C., Vales, L. D. M. F. do, & Nobrega, M. P. (2023). Efeitos da suplementação de creatina no exercício de força e sua otimização por meio de carboidratos: Uma revisão. Food Science Today, 2(1). https://doi.org/10.58951/fstoday.2023.52

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