Sporcularda kreatin desteği ve egzersiz performansı üzerine etkileri

Amaç: Bu makalenin amacı, kreatin desteğinin egzersiz performansı ve antrenman adaptasyonu üzerindeki potansiyel ergojenik etkilerini araştıran çalışmaları incelemektir. Ana bulgular: Kısa süreli (5-7 gün), yüksek dozlarda (20-30 g/gün) ve/veya uzun süreli (3-4 ay), düşük dozlarda (3-5 g/gün) kreatin desteğinin, maksimal gücü, setler halinde yapılan maksimal kas kontraksiyonu esnasındaki performansı, tek veya tekrarlanan sprint performansını iyileştirdiği, egzersiz sonrası toparlanmayı hızlandırdığı belirtilmiştir. Sonuç: Antrenmanlar döneminde alınan kreatin desteğinin, özellikle yoğun antrenmanlarda egzersiz performansını belirgin şekilde artırdığı belirtilmiştir.

Anahtar Kelimeler:

Kreatinin, Kas kasılması, Spor, Egzersiz

The effects of creatine supplementation on athletes and exercise performance

Objective: This paper reviews the available researches that have examined the potential ergogenic effects of creatine supplementation on exercise performance and training adaptations. Main findings: Short-term (5-7 days), high dosage (20-30 g/day) and/or long-term (3-4 month), low dosage (3-5 g/day) creatine supplementation has been reported to improve maximal power, work performed during sets of maximal effort muscle contractions, work performed during single and repetitive sprint performance and made rapid recovery after exercise. Conclusion: During training creatine supplementation has been reported to promote significantly greater gains in exercise performance primarily of high intensity training.

Keywords:

Creatinine, Muscle Contraction, Sports, Exercise,

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