Efeitos da suplementação de creatina em mulheres atletas sobre performance, recuperação e condições fisiológicas.

Abstract

Creatine is one of the most studied ergogenic supplements in sports nutrition, noted for improving strength, power, and muscle recovery. Although it is a widely used supplement, scientific evidence regarding the female population— particularly female athletes—remains limited. In this context, this study aimed to elucidate, through an integrative literature review, the effects of creatine supplementation on the performance, muscle recovery, and physiological conditions of female athletes and physically active women. This is a descriptive, qualitative bibliographic review conducted using the PubMed, SciELO, Virtual Health Library (VHL), and Google Scholar databases, covering publications from 2019 to 2025. After applying methodological criteria, a total of six studies were selected for this review. The results demonstrated that creatine supplementation is associated with improved performance in high- intensity exercise, offering benefits such as increased strength and muscle mass, improved body composition, and reduced fatigue. It was also observed that hormonal factors, such as menstrual cycle variations, can influence responses to supplementation, underscoring the need for individualized strategies for female athletes. Furthermore, creatine showed consistent scientific evidence when compared to other ergogenic supplements—such as BCAAs, whey protein, and beta-alanine—particularly regarding physical performance. The study concludes that creatine is an effective ergogenic aid for physically active women and female athletes, potentially contributing to optimized sports performance, muscle recovery, and body composition. However, the need for further studies conducted exclusively with women is emphasized, taking into account their distinct physiological and hormonal characteristics.