[en] Objectives
This review article aimed to summarize the current state of understanding on creatine supplementation for soccer players. In other words, it investigated the beneficial (and potentially negative) effects of this supplementation on sport-specific skills and performance in soccer players. Furthermore, this article accordingly discussed the safest and most recommended protocols for the consumption of creatine by these athletes.
News
Studies have shown that creatine supplementation can have positive effects on sprint and vertical jump performances in soccer players. This supplementation may also enhance soccer players’ muscle strength and adaptation to a high-intensity training regimen. Besides, creatine may be able to enhance muscle glycogen (as well as phosphocreatine) storage, reduce oxidative stress, and improve muscular repair and hypertrophy. Interestingly, creatine supplementation does not seem to affect aerobic performance.
Prospects and projects
Soccer players could take creatine during pre-season training (3 to 5g/day) in order to help them endure a high-intensity training regimen and enhance their muscular strength and adaptation resulting from strength and/or resistance training. A lower dosage (less than 3g/day) might also be sufficient and beneficial during the season in case of fatigue, in order to sustain adequate levels of phosphocreatine and glycogen in the muscles. Occasional intakes (about 3g) before games and/or extenuating practices could also give a physical and mental boost to the players.
Conclusion
Most of the studies measured the effects of creatine on skills or physical performances in isolation from the true athletic demands of soccer match play. In conclusion, there is still a need for more research in order to determine whether creatine supplementation is ergogenic regarding the (aerobic) capacity to repeat (very) high-intensity actions, more particularly during competitive soccer. [fr] Objectifs
Cet article avait pour ambition de faire l’état des connaissances actuelles relatives à l’utilisation d’un complément alimentaire (c.-à-d. la créatine) chez des joueurs de football. En d’autres termes, l’objectif était de passer en revue les effets bénéfiques (et potentiellement délétères) de ce complément alimentaire sur les performances physiques et les habiletés techniques des joueurs de football. Cet article propose finalement une démarche propre et précise à suivre pour un joueur de football vis-à-vis de la consommation de créatine.
Actualités
Les études ont montré qu’un complément alimentaire en créatine peut avoir des effets bénéfiques sur des performances en sprint et de détente verticale chez des joueurs de football. Ce complément pourrait aussi améliorer la force et les adaptations musculaires de ces joueurs suite à une période d’entraînements à haute intensité. De plus, il se peut que la créatine soit capable d’augmenter les réserves de glycogène (outre celles de phosphocréatine), de réduire le stress oxydatif et d’améliorer la reconstruction et l’hypertrophie musculaires. Il est intéressant de noter que la créatine ne semble pas affecter les performances aérobies.
Perspectives et projets
Les joueurs de football pourraient prendre de la créatine (3 à 5g/jour) pendant la période de préparation d’avant-saison afin de les aider à endurer cette période d’entraînements à haute intensité mais aussi d’améliorer leur force ainsi que les adaptations musculaires résultant d’un entraînement de force et/ou de résistance musculaire. Une plus faible dose (moins de 3g/jour) pourrait aussi être suffisante et bénéfique dans le cours de la saison en cas de fatigue mais aussi afin de maintenir des niveaux adéquats de phosphocréatine et de glycogène dans les muscles. Des prises occasionnelles (environ 3g) avant les matchs et/ou des entraînements très contraignants pourraient aussi donner un coup de fouet physique voire mental aux joueurs.
Conclusion
La plupart des études ont mesuré les effets de la créatine sur les performances physiques et les habiletés techniques isolément des réelles exigences athlétiques d’un match de football. Davantage de recherches sont nécessaires afin de pouvoir déterminer si ce complément alimentaire est ergogénique concernant la capacité (ou plutôt la puissance aérobie) à répéter des actions à (très) haute intensité, et plus particulièrement durant (voire tout au long d’) un match de football.
Disciplines :
Orthopédie, rééducation & médecine sportive
Auteur, co-auteur :
Miny, Kevin ; Université de Liège > Département des sciences de la motricité > Déterm. perf. & asp. gén.et spéc.de l'entr.y comp.de ht niv.
Burrowes, J
Jidovtseff, Boris ; Université de Liège > Département des sciences de la motricité > Déterm. perf. & asp. gén.et spéc.de l'entr.y comp.de ht niv.
Langue du document :
Anglais
Titre :
Interest of creatine supplementation in soccer
Titre traduit :
[en] Intérêt d’un complément alimentaire en créatine dans le football
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