EFEITOS DA SUPLEMENTAÇÃO DE CREATINA E BETA-ALANINA SOBRE O DESEMPENHO FÍSICO EM ATLETAS E INDIVÍDUOS TREINADOS
DOI:
https://doi.org/10.36557/2674-9432.2026v5n7p860-879Resumo
A suplementação de creatina e beta-alanina é amplamente investigada como estratégia para otimizar o desempenho físico de atletas e indivíduos treinados, atuando por mecanismos distintos e complementares relacionados à ressíntese de ATP e ao tamponamento da acidose intramuscular. O objetivo deste estudo foi analisar, na literatura científica recente, os efeitos da suplementação de creatina e beta-alanina sobre o desempenho de atletas e indivíduos fisicamente treinados envolvidos em exercícios de alta intensidade, força e/ou potência, comparando os padrões de resposta segundo o tipo de exercício e a variável avaliada. Trata-se de uma revisão integrativa da literatura, com busca nas bases PubMed, Scielo, Cochrane Library e Google Scholar, incluindo majoritariamente estudos publicados entre 2021 e 2026, como revisões sistemáticas, meta-análises e ensaios clínicos randomizados. Os resultados mostraram que a beta-alanina apresenta efeitos mais consistentes em exercícios máximos e supramáximos com elevada demanda glicolítica, sem benefícios uniformes para força máxima, hipertrofia ou sprints repetidos. A creatina demonstrou maior consistência para força, potência e manutenção do volume de treinamento em esforços intensos e de curta duração, embora seus efeitos também variem conforme a modalidade e as características individuais. A co-suplementação apresentou plausibilidade fisiológica e possíveis benefícios em esforços repetidos de alta intensidade, mas as evidências diretas ainda são escassas e não permitem afirmar superioridade consistente sobre o uso isolado dos suplementos. Conclui-se que os efeitos da creatina e da beta-alanina, isolados ou combinados, dependem da especificidade do exercício, do protocolo e das características dos indivíduos, sendo necessários novos estudos com amostras mais diversas para esclarecer seu real potencial ergogênico.
Palavras-chave: creatina; beta-alanina; desempenho físico; suplementação esportiva; atletas.
Downloads
Referências
ANTONIO, J. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, v. 18, n. 1, p. 13, 2021. DOI: 10.1186/s12970-021-00412-w.
ASHTARY-LARKY, D. et al. Creatine supplementation and resistance training: a comparison between novice and experienced lifters: a systematic review and dose-response meta-analysis. Journal of the International Society of Sports Nutrition, v. 22, supl. 1, e2586523, 2025. DOI: 10.1080/15502783.2025.2586523.
ASHTARY-LARKY, D. et al. Effects of creatine and β-alanine co-supplementation on exercise performance and body composition: a systematic review. Nutrients, v. 17, n. 13, p. 2074, 2025. DOI: 10.3390/nu17132074.
BARRANCO-GIL, D. et al. High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, v. 21, n. 1, e2340574, 2024. DOI: 10.1080/15502783.2024.2340574.
BENVENUTTI BUENO DE CAMARGO, J. et al. Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study. Biology of Sport, v. 40, n. 1, p. 217-224, 2023. DOI: 10.5114/biolsport.2023.112967.
BOGDANIS, G. C. et al. Effects of oral creatine supplementation on power output during repeated treadmill sprinting. Nutrients, v. 14, n. 6, p. 1140, 2022. DOI: 10.3390/nu14061140.
BURKE, R. et al. The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis. Nutrients, v. 15, n. 9, p. 2116, 2023. DOI: 10.3390/nu15092116.
CIMADEVILLA-FERNÁNDEZ-POLA, E. et al. Effects of β-alanine supplementation on subjects performing high-intensity functional training. Nutrients, v. 16, n. 14, p. 2340, 2024. DOI: 10.3390/nu16142340.
DE ARAUJO PESSÔA, K. et al. Does beta-alanine supplementation potentiate muscle performance following 6 weeks of blood flow restriction or traditional resistance training? International Journal of Exercise Science, v. 16, n. 2, p. 999-1011, 2023. DOI: 10.70252/TCYG6960.
DENG, B. et al. Dietary supplement strategies during conditioning training in athletes: a network meta-analysis of peak and mean anaerobic power, VO2max, and endurance performance. Food Science & Nutrition, v. 13, n. 12, e71243, 2025. DOI: 10.1002/fsn3.71243.
DENG, B. et al. Effects of different dietary supplements combined with conditioning training on muscle strength, jump performance, sprint speed, and muscle mass in athletes: a systematic review and network meta-analysis. Frontiers in Nutrition, v. 12, e1636970, 2025. DOI: 10.3389/fnut.2025.1636970.
DESAI, I. et al. The effect of creatine supplementation on resistance training-based changes to body composition: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, v. 38, n. 10, p. 1813-1821, 2024. DOI: 10.1519/JSC.0000000000004862.
DOLAN, E. et al. A systematic risk assessment and meta-analysis on the use of oral beta-alanine supplementation. Advances in Nutrition, v. 10, n. 3, p. 452-463, 2019. DOI: 10.1093/advances/nmy115.
DOS SANTOS, E. E. P. et al. Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: a systematic review and meta-analysis. Nutrients, v. 13, n. 11, p. 3757, 2021. DOI: 10.3390/nu13113757.
FERNÁNDEZ-LÁZARO, D. et al. β-Alanine supplementation in combat sports: evaluation of sports performance, perception, and anthropometric parameters and biochemical markers: a systematic review of clinical trials. Nutrients, v. 15, n. 17, p. 3755, 2023. DOI: 10.3390/nu15173755.
FORBES, S. C. et al. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients, v. 13, n. 6, p. 1912, 2021. DOI: 10.3390/nu13061912.
FURTADO, E. et al. Short term creatine loading improves strength endurance even without changing maximal strength, RPE, fatigue index, blood lactate, and mode state. Anais da Academia Brasileira de Ciências, v. 96, n. 2, e20230559, 2024. DOI: 10.1590/0001-3765202420230559.
GEORGIOU, G. D. et al. Effect of beta-alanine supplementation on maximal intensity exercise in trained young male individuals: a systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, v. 34, n. 6, p. 397-412, 2024. DOI: 10.1123/ijsnem.2024-0027.
GUO, W.; WANG, S. Physiological and performance adaptations to beta alanine supplementation and short sprint interval training in volleyball players. Scientific Reports, v. 14, e16833, 2024. DOI: 10.1038/s41598-024-67974-y.
HUANG, D. et al. Effects of creatine supplementation on the performance, physiological response, and body composition among swimmers: a systematic review and meta-analysis of randomized controlled trials. Sports Medicine - Open, v. 10, e115, 2024. DOI: 10.1186/s40798-024-00784-8.
HUANG, D. et al. Effects of different dietary supplements on swimming performance: a systematic review and network meta-analysis. Nutrients, v. 17, n. 1, p. 33, 2025. DOI: 10.3390/nu17010033.
HUERTA OJEDA, A. et al. Effects of beta-alanine supplementation on physical performance in aerobic-anaerobic transition zones: a systematic review and meta-analysis. Nutrients, v. 12, n. 9, p. 2490, 2020. DOI: 10.3390/nu12092490.
KAZEMINASAB, F. et al. The effects of creatine supplementation on upper- and lower-body strength and power: a systematic review and meta-analysis. Nutrients, v. 17, n. 17, p. 2748, 2025. DOI: 10.3390/nu17172748.
KREIDER, R. B.; JÄGER, R.; PURPURA, M. Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: a critical review. Nutrients, v. 14, n. 5, p. 1035, 2022. DOI: 10.3390/nu14051035.
KÜÇÜK, F. H. et al. Effects of β-alanine supplementation on kickboxing-specific anaerobic performance, neuromuscular power, and strength endurance: a randomized, double-blind, placebo-controlled trial. PLOS ONE, v. 21, n. 5, e0346898, 2026. DOI: 10.1371/journal.pone.0346898.
LIANG, W. et al. No ergogenic effect of β-alanine on repeated sprint ability: a systematic review and multilevel meta-analysis of randomized controlled trials. Frontiers in Nutrition, v. 13, e1818755, 2026. DOI: 10.3389/fnut.2026.1818755.
MEIXNER, B. et al. Supplementation of creatine monohydrate improves sprint performance but has no effect on glycolytic contribution: a nonrandomized, placebo-controlled crossover trial in trained cyclists. Current Developments in Nutrition, v. 9, n. 2, e104561, 2025. DOI: 10.1016/j.cdnut.2025.104561.
ONG, S. W. et al. Dosing strategies for β-alanine supplementation in strength and power performance: a systematic review. Journal of the International Society of Sports Nutrition, v. 22, n. 1, e2566368, 2025. DOI: 10.1080/15502783.2025.2566368.
OSTFELD, I.; HOFFMAN, J. R. The effect of beta-alanine supplementation on performance, cognitive function and resiliency in soldiers. Nutrients, v. 15, n. 4, p. 1039, 2023. DOI: 10.3390/nu15041039.
PEELING, P. et al. Evidence-based supplements for the enhancement of athletic performance. International Journal of Sport Nutrition and Exercise Metabolism, v. 28, n. 2, p. 178-187, 2018. DOI: 10.1123/ijsnem.2017-0343.
SAUNDERS, B. et al. β-Alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, v. 51, n. 8, p. 658-669, 2017. DOI: 10.1136/bjsports-2016-096396.
VARGAS-MOLINA, S. et al. A randomized open-labeled study to examine the effects of creatine monohydrate and combined training on jump and scoring performance in young basketball players. Journal of the International Society of Sports Nutrition, v. 19, n. 1, p. 529-542, 2022. DOI: 10.1080/15502783.2022.2108683.
WU, S. H. et al. Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients, v. 14, n. 6, p. 1255, 2022. DOI: 10.3390/nu14061255.
ZAHABI, G. et al. Effects of short-term creatine monohydrate supplementation combined with strength training on the physical fitness characteristics and muscle hypertrophy in junior women wrestlers. Journal of Health and Allied Sciences NU, v. 15, supl. 1, p. S34-S43, 2025. DOI: 10.1055/s-0044-1788683.
Downloads
Publicado
Como Citar
Edição
Seção
Licença
Copyright (c) 2026 Gabriel Freitas Romano, Mateus Reynieri Rezende Galvão, Miguel Giovanni Buhler Figliuolo , Rebeca Sakamoto Figueiredo , Luiz Eduardo Rodrigues Lima
Este trabalho está licenciado sob uma licença Creative Commons Attribution 4.0 International License.
Você tem o direito de:
- Compartilhar — copiar e redistribuir o material em qualquer suporte ou formato para qualquer fim, mesmo que comercial.
- Adaptar — remixar, transformar, e criar a partir do material para qualquer fim, mesmo que comercial.
- O licenciante não pode revogar estes direitos desde que você respeite os termos da licença.
De acordo com os termos seguintes:
- Atribuição — Você deve dar o crédito apropriado , prover um link para a licença e indicar se mudanças foram feitas . Você deve fazê-lo em qualquer circunstância razoável, mas de nenhuma maneira que sugira que o licenciante apoia você ou o seu uso.
- Sem restrições adicionais — Você não pode aplicar termos jurídicos ou medidas de caráter tecnológico que restrinjam legalmente outros de fazerem algo que a licença permita.
