A creatina e a cafeína são provavelmente dois dos suplementos ergogênicos mais populares entre os atletas competitivos e praticantes de atividade física atualmente. Embora não faltem evidências científicas que comprovem a eficácia da creatina monoidratada e da cafeína de forma independente, as pesquisas que analisam os efeitos sinérgicos destes suplementos são escassas. Mas será que a cafeína pode prejudicar a ação da creatina?
Antes de respondermos se a cafeína prejudica os efeitos da creatina, vamos entender a ação de cada uma individualmente e então, discutir o que a literatura nos aponta sobre esta possível interação!
Primeiro, vamos falar da cafeína:
A cafeína é mais comumente encontrada na forma de café, chá e refrigerante, e recentemente tornou-se um dos auxiliares ergogênicos mais difundidos e usado nos mais diversos esportes, principalmente endurance e modalidades que envolvam potência. Vários estudos mostraram que a cafeína pode afetar positivamente o desempenho, alterando a percepção da dor e de esforço, bem como reduzindo a fadiga, melhorando a concentração e o estado de alerta mental (Burke, 2008). Os benefícios da cafeína podem ser explicados por diferentes mecanismos de ação, como, por exemplo:
- maior liberação de catecolaminas (como adrenalina) que estimulam a quebra dos estoques de gordura para serem utilizados durante a atividade física,
- também, a cafeína possui a capacidade de bloquear os receptores de adenosina que estão presentes na maioria dos tecidos, incluindo cérebro, coração, músculo esquelético e também, os adipócitos.
- e, no músculo, a cafeína estimula a liberação de cálcio do retículo sarcoplasmático (que é uma estrutura dentro das células musculares que armazena cálcio). Vale comentar que o cálcio é essencial para a contração muscular, e sua disponibilidade influencia a velocidade e a força das contrações. Assim, a cafeína pode prolongar o tempo que o músculo permanece em estado de relaxamento após uma contração (Guarde esta informação pois precisaremos dela no futuro!).
Já a creatina, especialmente por meio da suplementação de creatina monohidratada
leva ao aumento dos estoques musculares de fosforilcreatina – uma substância essencial para a produção de energia rápida que sustenta exercícios de alta intensidade e curta duração (Wyss & Kaddurah-Daouk, 2000). Isso explica, ao menos em parte, os benefícios da creatina no ganho de força e no desempenho de modalidades como levantamento de peso, corrida de curta duração, salto à distância, arremesso etc.
Apesar da ação “energética” da creatina ser reconhecida como o principal mecanismo que poderia justificar o efeito positivo no desempenho físico, ele não é o único.
A creatina também pode atuar no metabolismo do cálcio muscular, aumentando a recaptação de cálcio no retículo sarcoplasmático e, consequentemente, reduzindo o tempo de relaxamento muscular. O menor tempo de relaxamento pode aumentar o desempenho por deixar o músculo “pronto para a próxima contração” em menor tempo (Wyss & Kaddurah-Daouk, 2000).
Agora que entendemos como a cafeína e a creatina funcionam separadamente e, que ambos apresentam efeitos ergogênicos cientificamente comprovados, vale comentar que muitos atletas e entusiastas fazem o consumo tanto da cafeína quanto da creatina para melhorar desempenho. Inclusive há muitos produtos no mercado que já incluem na sua composição ambos os suplementos. Então, afinal de contas, a cafeína atrapalha os efeitos da creatina?
Na teoria sim, pois a cafeína e a creatina possuem efeitos opostos no tempo de relaxamento muscular, uma vez que a cafeína aumenta a liberação de cálcio do retículo e aumenta o tempo de relaxamento muscular, a creatina atua de forma contrária, aumenta a incorporação de cálcio no retículo sarcoplasmático e reduz o tempo de relaxamento muscular (Hespel, et al., 2002). Mas o que isso significa na prática? Um tempo de relaxamento muscular mais curto seria favorável para gerar grandes quantidades de força rapidamente e de forma eficiente.
Na prática, os poucos estudos disponíveis que avaliam o efeito sinérgico dos suplementos apresentam resultados conflitantes. Até o presente momento, os estudos disponíveis verificam que o uso agudo de cafeína (isto é, consumo de cafeína momentos antes do teste de desempenho) não interferiu nos efeitos positivos da creatina (Elosegui et al., 2022). Porém, quando a cafeína é utilizada de forma crônica (isto é, ao longo de 6 dias consecutivos), os efeitos da creatina são anulados em 10 a 23% avaliada pelo torque muscular. Segundo os autores, o mecanismo que poderia explicar a piora no desempenho é devido ao efeito antagonista dos suplementos no tempo de relaxamento muscular (Vandenberghe et al., 2016).
Mas, antes de extrapolarmos estes resultados, vale ressaltar que, os estudos disponíveis apresentam algumas divergências metodologias como tempo de uso dos suplementos, dose de cafeína utilizada e até mesmo a falta do controle por placebo. Como é o caso do estudo crônico com cafeína que não considerou os possíveis efeitos negativos da abstinência de cafeína no momento de realizar o teste de desempenho.
Ainda, é muito importante comentarmos que, diferente do que se imaginava, não há interação farmacocinética entre os suplementos (Vanakoski et al., 1998). Ou seja, a cafeína não interfere na absorção e biodisponibilidade da creatina e, nem mesmo sua incorporação pelo músculo esquelético (principal sítio de ação da creatina).
Sendo assim, algumas conclusões podem ser extraídas:
- Estamos diante de dois suplementos seguros e com ação ergogênica comprovada que podem trazer benefícios em diversas modalidades esportivas, aumentando rendimento esportivo durante competições e também, melhorando em aptidões físicas como aumento de força, potência, massa muscular.
- Não há interferência na absorção e biodisponibilidade de ambos os suplementos quando consumidos em conjunto. Se houver algum efeito negativo, a ação seria no músculo esquelético, mais especificamente, no tempo de relaxamento muscular. Ainda que a interferência ocorra com o consumo de cafeína ao longo de vários dias, o mesmo não acontece com a ingestão aguda
- E por fim, as poucas evidências disponíveis (e com limitações) não nos permite estabelecer protocolos ou recomendações oficiais para todo e qualquer indivíduo. Possivelmente, valha uma atenção especial aos atletas de competição – onde os detalhes fazem toda diferença. Mas para os praticantes regulares de atividade física regular, não há razão para se preocupar!
Referências
Elosegui S, López-Seoane J, Martínez-Ferrán M, Pareja-Galeano H. Interaction Between Caffeine and Creatine When Used as Concurrent Ergogenic Supplements: A Systematic Review. Int J Sport Nutr Exerc Metab. 2022 Jan 11;32(4):285-295. doi: 10.1123/ijsnem.2021-0262. PMID: 35016154.
Burke LM. Caffeine and sports performance. Appl Physiol Nutr Metab. 2008 Dec;33(6):1319-34. doi: 10.1139/H08-130. PMID: 19088794.
Wyss M, Kaddurah-Daouk R. Creatine and creatinine metabolism. Physiol Rev. 2000 Jul;80(3):1107-213. doi: 10.1152/physrev.2000.80.3.1107. PMID: 10893433.
Hespel, P. T., Eijnde, B. O., and Van Leemputte, M. (2002). Opposite actions of caffeine and creatine on muscle relaxation time in humans. J. Appl. Physiol. 92, 513–518. doi: 10.1152/japplphysiol.00255.2001.
Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol (1985). 1996 Feb;80(2):452-7. doi: 10.1152/jappl.1996.80.2.452. PMID: 8929583.
Vanakoski J, Kosunen V, Meririnne E, Seppala T. Creatine and caffeine in anaerobic and aerobic exercise: effects on physical performance and pharmacokinetic considerations. Int J Clin Pharmacol Ther. 1998;36:258–262.
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