Efeito da creatina no desempenho esportivo de corredores de longa duração

Abstract

Creatine is one of the most studied supplements in the sports field, widely recognized for its ergogenic effects in high-intensity, short-duration activities. However, its application among long-distance runners has gained attention in recent decades. This study investigates the effects of creatine supplementation on the athletic performance of runners, addressing aspects such as endurance, muscle recovery, and fatigue prevention. Through a review of 30 academic articles published between 2003 and 2022, the results indicate that creatine not only enhances aerobic and anaerobic endurance but also accelerates muscle recovery and reduces the perception of fatigue. Mechanisms of action include rapid ATP resynthesis and cellular hydration. Furthermore, creatine stands out compared to other supplements like beta-alanine and caffeine. Personalization in supplementation protocols is crucial to maximize benefits. The evidence suggests that creatine is an effective strategy for optimizing performance and recovery in long-distance runners.