POPÜLER SUPLEMENT: KREATİN

Yıl 2016, Cilt: 1 Sayı: 1, 37 - 47, 28.12.2016

Erkan Günay Gizem Nur Yıldız

https://doi.org/10.25307/jssr.277954

Cited By: 1

Öz

Kullanımı çok yaygın olan kreatin suplementasyonu ile
ilgili araştırmalar ve bilgiler sürekli artmakta, literatürü hızla
büyümektedir. Bu derlemeni amacı özellikle farklı sportif branşlarda, cinsiyet,
yaş grubu, antrenman düzeyi farklı araştırmaları gözden geçirmek ve uzun süreli
ve kısa süreli kreatin kullanımının bugün için bilinen etkilerini (sportif
performans, yan etki, fizyolojik değişimler) sunmaktır.

Kısa süreli kreatin suplementasyonu genellikle 5-7 gün
süre ile vücut ağırlığıx0,3gram veya 20-30gram/gün şeklinde
uygulanmaktadır.   Uzun süreli kreatin
suplementasyonu ise 5-7 gün 20 gram /gün yüklemenin devamında 3-5 hafta
0,03gxvücut ağırlığı/gün şeklinde yaygın olarak kullanılmaktadır. Bu yükleme
miktarları içerisinde yapılan çalışmalarda yan etki bildirilmemiştir. Ancak
uzun süreli, farklı suplementlerle kombine edilen, tavsiye edilen dozlardan
daha yüksek dozlarda kullanımın karaciğer ve böbrek fonksiyonlarında zararlar
oluşturduğu gösterilmiştir. Yan etkiler açısından bakıldığında, önerilen
sınırlar içinde kreatin suplementasyonu güvenli ve doğal bir ergojenik
yardımcıdır.  Belirtilen limitler
içerisinde yapılan farklı yükleme miktarları, yöntem ve kombinasyonlardaki
çalışmalarda kreatinin performans artışına katkı sağladığı görülmektedir.
Kreatin yüklemesi özellikle yüksek şiddetli antrenman evrelerinde artmış
antrenman yüküne hızlı adaptasyona, 
branşa özgü hareket kalitesinin artmasına ve sakatlık riskinin
azalmasına katkı sağlayabilir. Gelecekteki çalışmalar farklı spor branşlarında, egzersiz türlerinde, farklı cinsiyet
(özellikle kadın) ve popülasyonda kreatin
kullanımı hakkında daha etkili sonuçlar elde etmek için daha geniş bilgi
sağlayacaktır.

Anahtar Kelimeler

kreatin, suplement, beslenme, egzersiz, Sportif performans

THE POPULAR SUPPLEMENT: CREATINE

Öz

Research and information on
creatine supplementation, which is very common in use, is constantly increasing
and the literature about creatine supplementation  is growing rapidly. The aim of this review is
to examine the recent researches especially held in different sports
branches,  different gender, population
and training level and to present  known
effects (on sportive performance, side effects, physiological changes, etc…) of
long-term and short-term supplementation.

Short-term creatine supplementation
is usually administered in 5-7 days at a dose of 0,3xbody weight  or 20-30g / day. Long-term creatine supplementation
is widely used as 5-7 days 20 g / day loading followed at a dose of 0.03g x
body weight / day for 3-5 weeks. No serious side effects have been reported in
studies carried out within these loading quantities.  However,
long term use with higher doses than recommended doses and combinations with
different supplements have been shown to cause damage to liver and kidney
function. In terms of side
effects, creatine supplementation within the recommended limits is a safe and
natural ergogenic aid.It appears that in studies with different loading quantities, methods, and
combinations within the stated limits creatine contributed to the increase in
performance. Creatine
supplementation can contribute to rapid adaptation to increased training load,
especially in high intensity training, to increase the quality of  specific movement and to reduce the risk of
injury. Future
studies will provide more information about creatine supplementation to achieve
more effective results in different sports branches or types of exercise,
different gender (especially women) and populations.

Anahtar Kelimeler

Creatine, supplement, nutrition, exercise, sportive performance

Kaynakça

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