{"id":314,"date":"2024-09-28T13:44:17","date_gmt":"2024-09-28T13:44:17","guid":{"rendered":"http:\/\/tdi_29_d6d"},"modified":"2024-09-30T11:47:53","modified_gmt":"2024-09-30T11:47:53","slug":"creatina","status":"publish","type":"post","link":"https:\/\/centralcardioesporte.com.br\/index.php\/2024\/09\/28\/creatina\/","title":{"rendered":"Um pouco sobre suplementa\u00e7\u00e3o de Creatina"},"content":{"rendered":"<div>\n<div class=\"src_paragraph_p__y9RVL ask_oe_light_with_citations_paragraph_p__6oofJ\"><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">A suplementa\u00e7\u00e3o de creatina \u00e9 amplamente utilizada para melhorar o desempenho esportivo, especialmente em atividades de alta intensidade e curta dura\u00e7\u00e3o.<\/span><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">\u00a0A creatina aumenta o conte\u00fado de fosfocreatina muscular, o que pode melhorar o desempenho em exerc\u00edcios de alta intensidade e repetidos.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[1-3]<\/a><\/span><\/span><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">\u00a0No entanto, os efeitos sobre o desempenho aer\u00f3bico s\u00e3o geralmente limitados.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[4-5]<\/a><\/span><\/span><\/div>\n<div><\/div>\n<\/div>\n<div>\n<div class=\"src_paragraph_p__y9RVL ask_oe_light_with_citations_paragraph_p__6oofJ\"><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">A dosagem recomendada de creatina geralmente come\u00e7a com uma fase de &#8220;carga&#8221; de 20 g\/dia, dividida em 3-4 doses di\u00e1rias, por 5-7 dias, seguida por uma fase de &#8220;manuten\u00e7\u00e3o&#8221; de 3-5 g\/dia.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[2-3]<\/a><a>[6]<\/a><\/span><\/span><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">\u00a0Alternativamente, uma dose cont\u00ednua de 3 g\/dia pode ser eficaz para aumentar os n\u00edveis de creatina muscular ao longo do tempo.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[1]<\/a><\/span><\/span><\/div>\n<div><\/div>\n<\/div>\n<div>\n<div class=\"src_paragraph_p__y9RVL ask_oe_light_with_citations_paragraph_p__6oofJ\"><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">Os efeitos adversos s\u00e3o raros, mas a suplementa\u00e7\u00e3o pode causar ganho de peso devido \u00e0 reten\u00e7\u00e3o de \u00e1gua.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[1]<\/a><a>[5]<\/a><\/span><\/span><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">\u00a0N\u00e3o h\u00e1 evid\u00eancias robustas de efeitos adversos significativos em indiv\u00edduos saud\u00e1veis, mas o uso em popula\u00e7\u00f5es com risco de disfun\u00e7\u00e3o renal deve ser cauteloso.<span class=\"src_citations__xS4o6 brandable--citation\"><a>[7]<\/a><\/span><\/span><\/div>\n<div><\/div>\n<\/div>\n<div>\n<div class=\"src_paragraph_p__y9RVL ask_oe_light_with_citations_paragraph_p__6oofJ\"><span class=\"MuiTypography-root MuiTypography-serif mui-style-1vritj8\">A creatina \u00e9 considerada segura e eficaz como um aux\u00edlio ergog\u00eanico para melhorar o desempenho em exerc\u00edcios de alta intensidade, mas seu uso deve ser adaptado \u00e0s necessidades individuais e ao tipo de esporte praticado.<\/span><\/div>\n<\/div>\n<div><\/div>\n<div>\n<div>\n<div class=\"src_references__s4IDG ask_oe_light_with_citations_references__POOxJ\"><span class=\"src_reference_idx__MXwRM ArticleReferences_citation_number__xEoBV\">1. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10731017\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine Roundtable. The Physiological and Health Effects of Oral Creatine Supplementation.<\/a><span style=\"color: initial;\">Terjung RL, Clarkson P, Eichner ER, et al.\u00a0<\/span><span style=\"color: initial;\">Medicine and Science in Sports and Exercise. 2000;32(3):706-17. doi:10.1097\/00005768-200003000-00024.<\/span><\/p>\n<div class=\"ArticleReferences_reference__M4xLS MuiBox-root mui-style-31l7gp\">\n<div class=\"MuiCollapse-root MuiCollapse-vertical MuiCollapse-hidden mui-style-a0y2e3\">\n<div class=\"MuiCollapse-wrapper MuiCollapse-vertical mui-style-hboir5\">\n<div class=\"MuiCollapse-wrapperInner MuiCollapse-vertical mui-style-8atqhb\">\n<div class=\"MuiBox-root mui-style-1xlzx9v\">\n<div class=\"MuiBox-root mui-style-0\">\n<p><span style=\"color: initial;\">2.<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12427051\" target=\"_blank\" rel=\"noopener noreferrer\">Oral Creatine Supplementation and Skeletal Muscle Metabolism in Physical Exercise.<\/a> M<span style=\"color: initial;\">esa JL, Ruiz JR, Gonz\u00e1lez-Gross MM, Guti\u00e9rrez S\u00e1inz A, Castillo Garz\u00f3n MJ. <\/span><span style=\"color: initial;\">Sports Medicine (Auckland, N.Z.). 2002;32(14):903-44. doi:10.2165\/00007256-200232140-00003.<\/span><\/p>\n<p><span style=\"color: initial;\">3. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15707376\" target=\"_blank\" rel=\"noopener noreferrer\">Creatine Supplementation and Exercise Performance: Recent Findings.<\/a> <span style=\"color: initial;\">Bemben MG, Lamont HS. <\/span><span style=\"color: initial;\">Sports Medicine (Auckland, N.Z.). 2005;35(2):107-25. doi:10.2165\/00007256-200535020-00002.<\/span><\/p>\n<p><span style=\"color: initial;\">4. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30935142\" target=\"_blank\" rel=\"noopener noreferrer\">Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. <\/a><span style=\"color: initial;\">Mielgo-Ayuso J, Calleja-Gonzalez J, Marqu\u00e9s-Jim\u00e9nez D, et al. <\/span><span style=\"color: initial;\">Nutrients. 2019;11(4):E757. doi:10.3390\/nu11040757.<\/span><\/p>\n<p><span style=\"color: initial;\">5. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10461712\" target=\"_blank\" rel=\"noopener noreferrer\">Effects of Creatine Supplementation on Exercise Performance.<\/a> <span style=\"color: initial;\">Demant TW, Rhodes EC. <\/span><span style=\"color: initial;\">Sports Medicine (Auckland, N.Z.). 1999;28(1):49-60. doi:10.2165\/00007256-199928010-00005.<\/span><\/p>\n<p><span style=\"color: initial;\">6<\/span><span style=\"color: initial;\">.<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10919967\" target=\"_blank\" rel=\"noopener noreferrer\">Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance?.<\/a> <span style=\"color: initial;\">Casey A, Greenhaff PL.<\/span><span style=\"color: initial;\">The American Journal of Clinical Nutrition. 2000;72(2 Suppl):607S-17S. doi:10.1093\/ajcn\/72.2.607S.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div class=\"src_references__s4IDG ask_oe_light_with_citations_references__POOxJ\">\n<div class=\"ArticleReferences_reference__M4xLS MuiBox-root mui-style-31l7gp\">\n<div class=\"MuiCollapse-root MuiCollapse-vertical MuiCollapse-hidden mui-style-a0y2e3\">\n<div class=\"MuiCollapse-wrapper MuiCollapse-vertical mui-style-hboir5\">\n<div class=\"MuiCollapse-wrapperInner MuiCollapse-vertical mui-style-8atqhb\">\n<div class=\"MuiBox-root mui-style-1xlzx9v\">\n<div class=\"MuiBox-root mui-style-0\">\n<p><span style=\"color: initial;\">7.<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28827381\" target=\"_blank\" rel=\"noopener noreferrer\">Promotion of Healthy Weight-Control Practices in Young Athletes.<\/a> <span style=\"color: initial;\">Carl RL, Johnson MD, Martin TJ. <\/span><span style=\"color: initial;\">Pediatrics. 2017;140(3):e20171871. doi:10.1542\/peds.2017-1871.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A suplementa\u00e7\u00e3o de creatina \u00e9 amplamente utilizada para melhorar o desempenho esportivo, especialmente em atividades de alta intensidade e curta dura\u00e7\u00e3o.\u00a0A creatina aumenta o conte\u00fado de fosfocreatina muscular, o que pode melhorar o desempenho em exerc\u00edcios de alta intensidade e repetidos.[1-3]\u00a0No entanto, os efeitos sobre o desempenho aer\u00f3bico s\u00e3o geralmente limitados.[4-5] A dosagem recomendada de [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":{"0":"post-314","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treinamento-esportivo"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Um pouco sobre suplementa\u00e7\u00e3o de Creatina - Central CardioEsporte<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centralcardioesporte.com.br\/index.php\/2024\/09\/28\/creatina\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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