Sistematičen pregled vpliva suplementacije kreatina na višino vertikalnega skoka pri športnikih

Hribar, Ajda (author), Hadžić, Vedran (mentor), Peklaj, Eva (comentor)

Kreatin spada v skupino ergogenih prehranskih dopolnil. Dodajanje le-tega pripomore k hitrejšemu polnjenju zalog kreatin fosfata in povečanju mišične mase ter moči. Primeren je za športnike, ki se ukvarjajo s kratkotrajnimi aktivnostmi visoke intenzivnosti. Namen te magistrske naloge je ugotoviti, ali njegovo dodajanje k prehrani vpliva na izboljšanje višine vertikalnega skoka pri športnikih, saj ta predstavlja nepogrešljiv merski instrumentarij za diagnostiko odrivne moči. Raziskati smo želeli še, kateri protokol dodajanja in katera vrsta kreatina sta najučinkovitejša za izboljšanje rezultatov v vertikalnem skoku. Sistematično smo pregledali 362 raziskav, pridobljenih iz petih podatkovnih baz (SPORTDiscus, Pubmed, Web of Science, Cinahl in Cochrane). Za nadaljnje raziskovanje smo uporabili 9 raziskav. Rezultati so pokazali, da je bil statistično značilen učinek dodajanja kreatina viden pri treh raziskavah. Ne glede na to, da je bil skupen vpliv dodajanja kreatina na višino vertikalnega skoka statistično neznačilen, pa je dodajanje kreatin monohidrata izboljšalo višino vertikalnega skoka za 4 %, kar je v vrhunskem športu pomembno izboljšanje zmogljivosti. Zato bi lahko tudi ta rezultat pritrjeval potencialni učinkovitosti kreatina kot ergogenega dopolnila za izboljšanje eksplozivne moči, ki je ključnega pomena za številne športne discipline. Ugotovili smo, da je smiselno tako akutno kot kronično dodajanje kreatina k prehrani. Akutno dodajanje, ki traja od pet do sedem dni z višjimi odmerki (približno 20 gramov na dan, razdeljenih v štiri manjše odmerke), omogoča hitro nasičenje mišičnih zalog kreatina, medtem ko kronično dodajanje vključuje manjše dnevne odmerke (približno 3–5 gramov na dan) in je prav tako učinkovito za vzdrževanje povečanih ravni kreatina v mišicah brez tveganja za neželene učinke. Za izboljšanje vertikalnega skoka je najučinkoviteje dodajati kreatin monohidrat, ki je najbolj raziskana oblika kreatina. Ker višino vertikalnega skoka izboljšamo tudi s prilagoditvijo vadbenega procesa, bi bile potrebne še dodatne raziskave, ki bi natančneje opredelile najbolj optimalno kombinacijo vadbene in prehranske intervencije z namenom doseči boljše rezultate pri vertikalnem skoku.

• Language: Slovenian
• Keywords: suplementacija, kreatin, višina, vertikalni skok, športniki
• Work type: Master's thesis/paper
• Organization: FŠ - Faculty of Sport
• Year: 2024
• PID: 20.500.12556/RUL-162913
• Publication date in RUL: 29.09.2024

Secondary language

• Language: English
• Title: Systematic review of the effect of creatine supplementation on vertical jump height in athletes

Abstract

Creatine is classified as an ergogenic dietary supplement, and its supplementation aids in faster replenishment of creatine phosphate stores, as well as increasing muscle mass and strength. It is suitable for athletes engaged in short-term high-intensity activities. The purpose of this master's thesis was to determine whether creatine supplementation improves vertical jump height in athletes, as this measurement is an essential tool for assessing explosive power. We also aimed to investigate which supplementation protocol and type of creatine are most effective for improving vertical jump performance. We systematically reviewed 362 studies retrieved from five databases (SPORTDiscus, Pubmed, Web of Science, Cinahl and Cochrane). 9 studies were used for further exploration. The results showed that a statistically significant effect of creatine supplementation was seen in three studies. Notwithstanding that the overall effect of creatine supplementation on vertical jump height was statistically non-significant, creatine monohydrate supplementation improved vertical jump height by 4%, which is a significant performance improvement in elite sport. Therefore, this result could also support the potential effectiveness of creatine as an ergogenic aid to improve explosive power, which is crucial for many sporting disciplines. We concluded that both acute and chronic supplementation make sense. Acute supplementation lasting five to seven days with higher doses (approximately 20 grams per day divided into four smaller doses) allows rapid saturation of muscle creatine stores, while chronic supplementation involves smaller daily doses (approximately 3-5 grams per day) and is equally effective for maintaining increased muscle creatine levels without the risk of side effects. To improve vertical jump, the most effective supplementation is creatine monohydrate, which represents the most researched form of creatine. As vertical jump height can also be improved by adapting the training process, further research is needed in this area to better define the optimal combination of training and nutritional intervention for this purpose.

• Keywords: supplementation, creatine, height, vertical jump, athletes