EFFECTS OF THE ERGOGENIC USE OF CREATINE: A LITERATURE REVIEW

Abstract

Creatine is an endogenous amino acid responsible for the resynthesis of adenosine triphosphate (ATP), when in its intramuscular form of phosphocreatine (PCr), it is found in 95% in skeletal muscle and 5% in its free form: creatine. The substance began to gain strength from the studies carried out and in 1990 it already had great popularity with its ergogenic use.Today, professional athletes and physical exercise practitioners supplement creatine in order to increase its intramuscular reserve, in order to obtain more energy during short-term, high-intensity training, in addition to improving exercise performance and helping to gain mass. muscle.The present study aimed to describe the mechanism of action of creatine, reporting the recommended supplementation doses, time of use and possible side effects.