Kreatinin Sporcular Üzerindeki Etkisi

Yıl 2024, Cilt: 3 Sayı: 2, 197 - 204, 31.12.2024

Mine Nihan Yarar , Eda Parlak

https://doi.org/10.58625/jfng-2413

Öz

Bir aminoasit olan kreatin, en sık kullanılan ergojenik desteklerden birisidir ve doping sayılmamaktadır. Kreatin tip-2 hızlı kasılan liflerde depo edilir ve kaslarda depolanma formu olan fosfokreatinin (PCr) kas hücrelerindeki biyolojik oluşumu arttıran kreatin yüklemesi ile kas performansındaki artış çeşitli mekanizmalarla açıklanmaktadır. Uygun dozda kullanımında yan etki gözlemlenmese de ozmotik etkisinden dolayı dehidratasyon riski bulunmaktadır ve bu sebeple bol sıvı tüketimi önerilmektedir. Sporcular üzerine birçok olumlu etkisi olduğu iddia edilmektedir. Özellikle kısa süreli, yüksek şiddetli egzersizler ve anaerobik egzersizler için performansı arttırmak için önerilmektedir. Farklı spor dallarında, farklı takviye protokollerine göre, kreatinin sporcu üzerindeki elde edilen sonuçları farklılık gösterebilmektedir. Başlangıçtaki kreatin depolarının durumu, takviye sonrası gerçekleşecek kas kreatin artışını etkilemektedir. Kreatin takviyesi ile ilgili genellikle kırk yaş üzeri olan ve düzenli egzersiz yapan veteran sporcular üzerine yapılan çalışmalarda çelişkili sonuçlar bulunmaktadır. Kreatin takviyesi yapılan çalışmalarda hem yağsız vücut kütlesini hem de yağ kütlesinde artışlar olduğunu gösteren sonuçlar bulunmaktadır. Kreatin takviyesi üzerine yapılan çalışmalarda kısa süreli etkilerine dair sonuçlar elde edilmiş olsa da uzun dönemde gerçekleşecek sonuçlar belirsizliğini korumaktadır.

Anahtar Kelimeler

Kreatin, ergojenik destek, performans, egzersiz, sporcu beslenmesi

The Effect of Creatin on Athletes

Öz

Creatine, an amino acid, is one of the most commonly used ergogenic supplements and is not considered doping. Creatine type-2 is stored in fast-twitch fibers, and the increase in muscle performance by creatine loading, which increases the biological formation of phosphocreatine (PCr), which is the storage form in muscles, in muscle cells, is explained by various mechanisms. Although no side effects are observed when used in appropriate doses, there is a risk of dehydration due to its osmotic effect, and therefore plenty of fluid consumption is recommended. It is claimed to have many positive effects on athletes. It is recommended to increase performance, especially for short-term, high-intensity exercises and anaerobic exercises. The results of creatine on athletes may vary in different sports branches and according to different supplementation protocols. The state of initial creatine stores affects the muscle creatine increase that will occur after supplementation. There are conflicting results regarding creatine supplementation in studies conducted on veteran athletes who are generally over the age of forty and exercise regularly. Studies using creatine supplements show results showing increases in both lean body mass and fat mass. Although studies on creatine supplementation have yielded results regarding its short-term effects, long-term results remain unclear.

Anahtar Kelimeler

Creatin, ergogenic performance, athlete, exercise, sports nutrition

Kaynakça

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