POPÜLER SUPLEMENT: KREATİN

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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