CREATINE IN RESISTANCE TRAINING PRACTITIONERS: PHYSIOLOGICAL MECHANISMS, PERFORMANCE, AND SAFETY

Abstract

Creatine is one of the most widely studied ergogenic supplements worldwide, showing positive effects on energy metabolism, physical performance, muscular strength, and body composition. This study aimed to analyze the physiological mechanisms of creatine, its influence on physical performance, and the safety of supplementation in resistance training practitioners. This is a systematic literature review with a qualitative and descriptive-analytical approach, conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. The bibliographic search was carried out in the PubMed, SciELO, and Google Scholar databases, including articles published between 2021 and 2025 in Portuguese and English. The descriptors “creatine”, “physiological mechanisms”, “physical performance”, “muscle hypertrophy”, “sports supplementation”, and “creatine safety” were combined using Boolean operators. After applying the eligibility criteria, 24 studies were included in the review. The results demonstrated that creatine supplementation significantly improves muscular strength, physical performance, and body composition, especially when associated with resistance training. Furthermore, scientific evidence indicates benefits related to ATP resynthesis, increased muscular energy availability, modulation of cellular metabolism, and possible positive effects on the muscle-brain axis. The analyzed studies also demonstrated that creatine presents a high safety profile in healthy individuals when used at recommended doses. Therefore, creatine supplementation can be considered an effective and safe ergogenic strategy for optimizing physical performance, muscle hypertrophy, and health promotion.