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
Resumen El uso de ciertos suplementos puede mejorar el rendimiento deportivo, si bien, la efectividad de éstos es dependiente de las demandas impuestas por el esfuerzo. La suplementación con cafeína ha demostrado ser efectiva, especialmente, en modalidades de resistencia cardiorrespiratoria, sin embargo, son menores el número de estudios que han valorado la efectividad de este suplemento sobre el rendimiento en la función muscular. Con el objeto de valorar el efecto de la suplementación con cafeína sobre la producción de fuerza muscular, se ha realizado una búsqueda de artículos de intervención en las bases de datos Dialnet, Medline, PubMed y Web of Science, en un período comprendido entre 2005 y 2015 y publicados en inglés, español o portugués, que hubiesen valorado los efectos de esta suplementación sobre el rendimiento en fuerza. Los resultados de las distintas investigaciones han demostrado que la suplementación con cafeína mejora el rendimiento en la aplicación de fuerza y potencia con cargas superiores al 50% de una repetición máxima, así como el número de repeticiones realizadas con cargas submáximas, especialmente, a medida que aumenta el número de series realizadas. Abstract The use of certain supplements can enhance athletic performance, although the effectiveness of these is dependent on the demands imposed by the effort. Caffeine supplementation has proven effective, especially in patterns of cardiorespiratory endurance, however, they are less than the number of studies that have evaluated the effectiveness of this supplement on performance in muscle function. In order to assess the effect of caffeine supplementation on the production of muscle strength, it has made a search intervention bases Dialnet, Medline, PubMed and Web of Science data, in a period between 205 and 2015 and published in English, Spanish or Portuguese, which had evaluated the effects of this supplementation on strength performance. The results of the various investigations have shown that caffeine supplementation improves performance in the application of force and power with over 50% of one repetition maximum (1RM) loads as well as the number of repetitions with submaximal loads, especially, as the number of sets performed. Resumo A utilização de certos suplementos podem melhorar o desempenho atlético, embora a eficácia destes depende das exigências impostas pelo esforço. suplementação de cafeína provou ser eficaz, especialmente em modalidades de resistência cardiorrespiratória, no entanto, eles são menos do que o número de estudos que avaliaram a eficácia deste suplemento sobre o desempenho na função muscular. Para avaliar o efeito da suplementação de cafeína na produção de força muscular, ele realizou uma pesquisa bases de intervenção Dialnet, Medline, PubMed e Web of Science em um período entre 2005 e 2015 e publicada em inglês, espanhol ou português, que avaliou os efeitos dessa suplementação no desempenho de força. Os resultados das várias investigações têm demonstrado que a suplementação de cafeína melhora o desempenho na aplicação de força e de energia com mais de 50% de cargas máximas uma repetição e o número de repetições com cargas submáximas, especialmente quanto o número de série feita.
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