Open AccessOptimum timing in creatine supplementation for improved sporting performance
Author(s) -
José Manuel Jurado-Castro,
Ainoa Navarrete-Pérez,
Antonio Ranchal-Sánchez,
Fernando Mata Ordóñez
Publication year - 2021
Publication title -
archivos de medicina del deporte
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 0.117
H-Index - 11
eISSN - 2530-8971
pISSN - 0212-8799
DOI - 10.18176/archmeddeporte.00026
Subject(s) - creatine , creatine monohydrate , ingestion , medicine , athletes , placebo , physical therapy , endocrinology , pathology , alternative medicine
Creatine is a sports supplement with high scientific evidence on its effects on performance and with emerging health’s results, including for vegetarian athletes and older adults. The creatine type and effective doses have been well studied, presenting consistent results. However, not many studies have evaluated the ingestion timing in terms of its interaction with the creatine effects. The aim of this review is to analyze the different existing scientific literature on creatine supplementation protocols and their interaction with the timing of ingestion, in order to assess whether there is a greater effect of the ergogenic dose of creatine considered effective when It is ingested before, post workout or at another time of the day. The results of this work presented different types of protocols and doses in creatine supplementation, despite being diverse the protocols shown in the literature, the most effective consisted of a consumption of 0.3 g/kg/d for five days, followed by a consumption of 0.03 g/kg/d, thus achieving a greater reserve of PCr in skeletal muscle. Studies showed greater benefits when creatine intake was carried out in the moments close to workout due to greater blood flow, the studies pointing to significant improvements in post-workout consumption, since creatine can increase the rate of glycogen uptake in muscle and increase insulin sensitivity