Effects of creatine supplementation on strength exercise and its optimization through carbohydrates: A review

Abstract

Nutritional supplements integrated with any physical or sports activity are substances aimed at increasing physical performance, improving physical effort efficiency, enhancing physical recovery processes after intense exertion, enhancing training quality, and facilitating physiological adaptations. Among the most commonly used supplements is creatine (CR), a non-essential nitrogenous compound formed by three amino acids: glycine, arginine, and methionine, whose main benefit lies in improving performance in high-intensity activities. The consumption of CR along with carbohydrate (CHO) sources promotes supplement absorption compared to isolated consumption due to increased plasma insulin levels. The human body can absorb approximately 25% more CR when ingested with a CHO source. This review aimed to provide an expanded outlook on the consumption of CR combined with CHO sources and its relationship with increased CR transport into muscle cells in individuals engaging in strength exercises. Studies have shown that the increase or improvement in CR absorption by muscle cells may be related to increased blood glucose levels and consequent insulin release, which acts in a co-dependent and direct manner on the membrane transporter that regulates the entry of CR together with sodium into the intracellular environment, demonstrating that CHO supplementation is not necessary every time CR is consumed, but instead that this improvement consists of increased serum glucose and insulin release.