{"id":166896,"date":"2019-09-19T00:00:00","date_gmt":"2019-09-18T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/"},"modified":"2023-07-26T16:14:20","modified_gmt":"2023-07-26T14:14:20","slug":"vse-co-musite-vedet-o-kreatinu-a-jeho-formach","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/","title":{"rendered":"V\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu a jeho form\u00e1ch"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Co_je_to_kreatin\" title=\"Co je to kreatin?\">Co je to kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Kreatin_a_jeho_ucinky_a_benefity\" title=\"Kreatin a jeho \u00fa\u010dinky a benefity\">Kreatin a jeho \u00fa\u010dinky a benefity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Kreatin_a_jeho_formy\" title=\"Kreatin a jeho formy\">Kreatin a jeho formy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Kreatin_a_jeho_bezpecnost_a_davkovani\" title=\"Kreatin a jeho bezpe\u010dnost a d\u00e1vkov\u00e1n\u00ed\">Kreatin a jeho bezpe\u010dnost a d\u00e1vkov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Jaka_forma_kreatinu_je_nejlepsi\" title=\"Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?\">Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vyzn\u00e1te se v r\u016fzn\u00fdch&nbsp;<strong>form\u00e1ch kreatinu?&nbsp;<\/strong>V\u00edte v \u010dem je lep\u0161\u00ed&nbsp;<strong>kreatin monohydr\u00e1t&nbsp;<\/strong>oproti&nbsp;<strong>mikronizovan\u00e9mu kreatinu?&nbsp;<\/strong>Pokud ne, tento&nbsp;<strong>\u010dl\u00e1nek je jako stvo\u0159en\u00fd pro v\u00e1s.&nbsp;<\/strong>Dozv\u00edte se v n\u011bm v\u0161e podstatn\u00e9&nbsp;<strong>o kreatinu a jeho typech.&nbsp;<\/strong>Na z\u00e1v\u011br v\u00e1m porad\u00edme,&nbsp;<strong>jak\u00fd typ kreatinu je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_kreatin\"><\/span><strong>Co je to kreatin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin pat\u0159\u00ed mezi&nbsp;<strong>nej\u00fa\u010dinn\u011bj\u0161\u00ed a nej\u017e\u00e1dan\u011bj\u0161\u00ed&nbsp;<\/strong>dopl\u0148ky v\u00fd\u017eivy na trhu fitness.&nbsp;Je to pro mno\u017estv\u00ed pozitiv, kter\u00e9 p\u0159in\u00e1\u0161\u00ed sportovc\u016fm.&nbsp;Pat\u0159\u00ed mezi n\u011b zejm\u00e9na&nbsp;<strong>v\u00fdrazn\u011b lep\u0161\u00ed v\u00fdkon, vytrvalost a v\u00fdbu\u0161nost&nbsp;<\/strong>p\u0159i intenzivn\u00ed fyzick\u00e9 aktivit\u011b.&nbsp;Kreatin v t\u011ble b\u011bhem cvi\u010den\u00ed rychle&nbsp;<strong>produkuje energii&nbsp;<\/strong>a d\u00edky tomu zvl\u00e1dnete tr\u00e9novat tvrd\u011bji.&nbsp;Je tak\u00e9 zn\u00e1m\u00fd pro sv\u00e9 \u00fa\u010dinky na&nbsp;<strong>r\u016fst svalov\u00e9 hmoty a s\u00edly.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreatin\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin<\/a>&nbsp;je organick\u00e1 molekula, kter\u00e1 v organismu&nbsp;<strong>vznik\u00e1 z aminokyselin.&nbsp;<\/strong>Vyr\u00e1b\u00ed se p\u0159edev\u0161\u00edm v j\u00e1trech a v men\u0161\u00ed m\u00ed\u0159e v ledvin\u00e1ch a slinivce.&nbsp;<strong>T\u011blo ho v\u011bt\u0161inou ukl\u00e1d\u00e1 do sval\u016f,&nbsp;<\/strong>ale b\u00fdv\u00e1 transportov\u00e1n i do srdce a mozku.&nbsp;Uchov\u00e1v\u00e1 v sob\u011b&nbsp;<strong>vysokoenergetick\u00e9 fosf\u00e1tov\u00e9 skupiny&nbsp;<\/strong>ve form\u011b fosfokreatinu, kter\u00e9 se&nbsp;<strong>transportuj\u00ed do ADP&nbsp;<\/strong>(u\u017eit\u00ed adenosindifosf\u00e1tu).&nbsp;Z n\u011bj se n\u00e1sledn\u011b&nbsp;<strong>p\u0159etv\u00e1\u0159ej\u00ed do ATP&nbsp;<\/strong>(adenosintrifosf\u00e1t), kter\u00fd je prim\u00e1rn\u00edm nosi\u010dem energie v t\u011ble.&nbsp;Tato role kreatinu je zvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1 v podm\u00ednk\u00e1ch, kdy si&nbsp;<strong>t\u011blo \u017e\u00e1d\u00e1 velk\u00e9 mno\u017estv\u00ed energie,&nbsp;<\/strong>nap\u0159\u00edklad p\u0159i n\u00e1ro\u010dn\u00e9 fyzick\u00e9 nebo du\u0161evn\u00ed aktivit\u011b. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin se nach\u00e1z\u00ed tak\u00e9 v n\u011bkter\u00fdch potravin\u00e1ch,&nbsp;jako&nbsp;<strong>v hov\u011bz\u00edm mase a ryb\u00e1ch.&nbsp;<\/strong>Sportovci v\u0161ak sahaj\u00ed po&nbsp;<a title=\"Kreatin, GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatinu<\/a>&nbsp;ve form\u011b v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f, kter\u00e9 slou\u017e\u00ed k rychl\u00e9mu a jednoduch\u00e9mu dopln\u011bn\u00ed pot\u0159ebn\u00e9ho mno\u017estv\u00ed kreatinu. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535912859.jpg\" alt=\"Co je kreatin?\" width=\"843\" height=\"562\" title=\"Co je kreatin?\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/70247055_2371614369626929_1911915884499173376_n.jpg\" alt=\"Jak\u00e9 m\u00e1me formy kreatinu\" title=\"Jak\u00e9 m\u00e1me formy kreatinu\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kreatin_a_jeho_ucinky_a_benefity\"><\/span><strong>Kreatin a jeho \u00fa\u010dinky a benefity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u00fdhodou kreatinu je jeho schopnost&nbsp;<strong>zv\u00fd\u0161it s\u00edlu a v\u00fdkon b\u011bhem tr\u00e9ninku.&nbsp;<\/strong>Tento benefit kreatinu byl velmi dob\u0159e prozkoum\u00e1n a v\u00fdsledky ukazuj\u00ed pr\u00e1v\u011b ve prosp\u011bch&nbsp;<a title=\"Kreatin,Crea7in\" href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreatinu<\/a> <strong>jako suplementu.&nbsp;<\/strong>P\u0159i u\u017e\u00edv\u00e1n\u00ed kreatinu v kombinaci s pravideln\u00fdm tr\u00e9ninkem m\u016f\u017eete podpo\u0159it&nbsp;<strong>r\u016fst \u010dist\u00e9 svalov\u00e9 hmoty.&nbsp;<\/strong>V mnoha studi\u00edch byl kreatin testov\u00e1n tak\u00e9 p\u0159i anaerobn\u00ed sportovn\u00ed aktivit\u011b, a i zde v\u00fdsledky nazna\u010duj\u00ed&nbsp;<strong>zlep\u0161en\u00ed v\u00fdkonnosti.&nbsp;<\/strong><span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin m\u016f\u017ee teoreticky ovlivnit&nbsp;<strong>kognitivn\u00ed schopnosti.&nbsp;<\/strong>Nebyl v\u0161ak dostate\u010dn\u011b testov\u00e1n na to, abychom tento \u00fa\u010dinek mohli absolutn\u011b potvrdit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie v\u0161ak pozorovaly&nbsp;<strong>sn\u00ed\u017een\u00ed du\u0161evn\u00ed \u00fanavy&nbsp;<\/strong>p\u0159i psychicky n\u00e1ro\u010dn\u00e9 \u010dinnosti, nedostatku sp\u00e1nku nebo po traumatick\u00e9m poran\u011bn\u00ed mozku.&nbsp;Kreatin z\u00e1rove\u0148&nbsp;<strong>m\u016f\u017ee zlep\u0161it pracovn\u00ed pam\u011b\u0165,&nbsp;<\/strong>ale pravd\u011bpodobn\u011b pouze u lid\u00ed s velmi n\u00edzk\u00fdmi hladinami kreatinu, jako jsou vegetari\u00e1ni nebo star\u0161\u00ed osoby.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreatin, GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin<\/a>&nbsp;se u\u017e dlouho t\u011b\u0161\u00ed popularit\u011b v komunit\u011b fitness nad\u0161enc\u016f, proto\u017ee jde o&nbsp;<strong>finan\u010dn\u011b p\u0159ijateln\u00fd a z\u00e1rove\u0148 velmi \u00fa\u010dinn\u00fd dopln\u011bk.&nbsp;<\/strong>Je vhodn\u00fd i pro za\u010d\u00e1te\u010dn\u00edky, ale nedaj\u00ed na n\u011bj dopustit ani vrcholov\u00ed sportovci.&nbsp;Na trhu v\u0161ak najdete&nbsp;<strong>r\u016fzn\u00e9 druhy kreatinu,&nbsp;<\/strong>co\u017e m\u016f\u017ee b\u00fdt velmi matouc\u00ed.&nbsp;Pr\u00e1v\u011b proto jsme se rozhodli, \u017ee v\u00e1m je p\u0159edstav\u00edme a vysv\u011btl\u00edme v n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kreatin_a_jeho_formy\"><\/span><strong>Kreatin a jeho formy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin m\u00e1 n\u011bkolik forem, a proto v\u011b\u0159\u00edme, \u017ee je n\u00e1ro\u010dn\u00e9 vybrat si tu spr\u00e1vnou, kter\u00e1 v\u00e1m pom\u016f\u017ee zefektivnit tr\u00e9nink.&nbsp;Poj\u010fme se proto spolu pod\u00edvat na&nbsp;<strong>nejzn\u00e1m\u011bj\u0161\u00ed druhy kreatinu,&nbsp;<\/strong>se kter\u00fdmi se m\u016f\u017eete setkat p\u0159i koupi v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>1. Kreatin monohydr\u00e1t<\/strong><\/h3>\n\n\n\n<p><a title=\"Kreatin monohydr\u00e1t\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin monohydr\u00e1t<\/a>&nbsp;je nejb\u011b\u017en\u011bj\u0161\u00edm typem kreatinu na trhu.&nbsp;Z\u00e1rove\u0148 jde o formu, kter\u00e1 byla&nbsp;<strong>nejv\u00edce v\u011bdecky zkoum\u00e1na&nbsp;<\/strong>a testovali ji odborn\u00edci v mnoha studi\u00edch.&nbsp;To v podstat\u011b znamen\u00e1, \u017ee&nbsp;<strong>v\u011bt\u0161ina v\u011bdeck\u00fdch \u00fa\u010dink\u016f kreatinu&nbsp;<\/strong>byla pozorov\u00e1na pr\u00e1v\u011b&nbsp;<strong>p\u0159i konzumaci monohydr\u00e1tu.&nbsp;<\/strong><\/p>\n\n\n\n<p>Kreatin monohydr\u00e1t se skl\u00e1d\u00e1&nbsp;<strong>z molekuly kreatinu a molekuly vody.&nbsp;<\/strong>P\u0159i jeho v\u00fdrob\u011b se v\u0161ak pou\u017e\u00edvaj\u00ed r\u016fzn\u00e9 zp\u016fsoby p\u0159\u00edpravy.&nbsp;V p\u0159\u00edpad\u011b, \u017ee se molekula vody odstran\u00ed, jde o&nbsp;<strong>bezvod\u00fd kreatin.&nbsp;<\/strong>Odstran\u011bn\u00ed vody zvy\u0161uje mno\u017estv\u00ed kreatinu v d\u00e1vce produktu.&nbsp;<strong>Bezvod\u00fd kreatin obsahuje 100% kreatinu,&nbsp;<\/strong>zat\u00edmco klasick\u00fd&nbsp;<strong>kreatin monohydr\u00e1t&nbsp;<\/strong>m\u00e1 p\u0159ibli\u017en\u011b&nbsp;<strong>90% \u010dist\u00e9ho kreatinu.&nbsp;<\/strong>Mno\u017estv\u00ed kreatinu v produktu z\u00e1rove\u0148&nbsp;<strong>ovliv\u0148uje v\u00fdslednou cenu&nbsp;<\/strong>dopl\u0148ku v\u00fd\u017eivy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi jeho dal\u0161\u00ed formy pat\u0159\u00ed&nbsp;<a title=\"Mikronizovan\u00fd kreatin monohydr\u00e1t (100% Creapure\u00ae) - GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-creapure-gymbeam-html-html.html\" target=\"_blank\" rel=\"noopener noreferrer\">mikronizovan\u00fd kreatin<\/a>&nbsp;nebo mechanicky zpracovan\u00fd kreatin, kter\u00fd m\u00e1&nbsp;<strong>lep\u0161\u00ed rozpustnost ve vod\u011b.&nbsp;<\/strong>Teoreticky je mo\u017en\u00e9, \u017ee lep\u0161\u00ed rozpustnost produktu&nbsp;<strong>vede k rychlej\u0161\u00ed&nbsp;absorpci l\u00e1tky v t\u011ble,&nbsp;<\/strong>nen\u00ed to v\u0161ak dostate\u010dn\u011b potvrzeno.&nbsp;<span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<p>Navzdory t\u011bmto mal\u00fdm rozd\u00edl\u016fm ve zpracov\u00e1n\u00ed je ka\u017ed\u00e1 z forem kreatinu monohydr\u00e1tu pravd\u011bpodobn\u011b&nbsp;<strong>podobn\u011b \u00fa\u010dinn\u00e1 p\u0159i stejn\u00e9 d\u00e1vce.&nbsp;<\/strong>Ji\u017e<strong> 5 a\u017e&nbsp;10 g&nbsp;kreatinu monohydr\u00e1tu&nbsp;<\/strong>m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00ed v\u00fdkonu, svalov\u00e9 vytrvalosti a velikosti sval\u016f.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>2. Kreatin hydrochlorid<\/strong><\/h3>\n\n\n\n<p><a title=\"Kreatin HCL - GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin hydrochlorid<\/a>&nbsp;(HCl) je v\u00fdhodn\u00fd pro svou&nbsp;<strong>dobrou rozpustnost ve vod\u011b.&nbsp;<\/strong>Tato forma vznik\u00e1 nav\u00e1z\u00e1n\u00edm kreatinu na molekulu hydrochloridu.&nbsp;Jedna studie potvrdila, \u017ee kreatin hydrochlorid&nbsp;<strong>je 38-kr\u00e1t rozpustn\u011bj\u0161\u00ed&nbsp;<\/strong>ne\u017e kreatin monohydr\u00e1t.&nbsp;Existuje tak\u00e9 domn\u011bnka, \u017ee kreatin HCl se dok\u00e1\u017ee&nbsp;<strong>efektivn\u011bji absorbovat v t\u011ble.&nbsp;<\/strong>To je d\u016fvodem, pro\u010d v\u011bt\u0161ina dopl\u0148k\u016f v\u00fd\u017eivy s obsahem tohoto typu kreatinu m\u00e1&nbsp;<strong>m\u00e9n\u011b ne\u017e&nbsp;1 g&nbsp;\u00fa\u010dinn\u00e9 l\u00e1tky&nbsp;<\/strong>na d\u00e1vku.&nbsp;Je to v\u00fdrazn\u011b ni\u017e\u0161\u00ed porce ve srovn\u00e1n\u00ed s kreatinem monohydr\u00e1tem, kter\u00fd se standardn\u011b pod\u00e1v\u00e1 v 5 gramov\u00fdch d\u00e1vk\u00e1ch.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohu\u017eel zat\u00edm&nbsp;<strong>nen\u00ed dostatek v\u00fdzkum\u016f,&nbsp;<\/strong>kter\u00e9 by potvrzovaly tyto \u00fa\u010dinky na lidi.&nbsp;Tak\u00e9&nbsp;<strong>chyb\u00ed studie,&nbsp;<\/strong>kter\u00e9 zkoumaj\u00ed rozd\u00edly v \u00fa\u010dinc\u00edch kreatinu HCl a kreatinu monohydr\u00e1tu.&nbsp;To v\u0161ak neznamen\u00e1, \u017ee kreatin HCl nen\u00ed \u00fa\u010dinn\u00fd.&nbsp;Naopak, je vhodn\u00fd pro lidi, kter\u00fdm zp\u016fsobuje kreatin monohydr\u00e1t \u017ealude\u010dn\u00ed probl\u00e9my.&nbsp;U kreatinu hydrochloridu se toti\u017e tyto&nbsp;<strong>vedlej\u0161\u00ed \u00fa\u010dinky objevuj\u00ed mnohem m\u00e9n\u011b.&nbsp;<\/strong><span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/69105323_2344720438982989_8814802307771269120_o.jpg\" alt=\"Jak se li\u0161\u00ed kreatin, kreatin monohydr\u00e1t, kreatin hydrochlorid\" width=\"843\" height=\"562\" title=\"Jak se li\u0161\u00ed kreatin, kreatin monohydr\u00e1t, kreatin hydrochlorid\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/span><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>3. Kre-Alkalyn &#8211; pufrovan\u00fd kreatin monohydr\u00e1t<\/strong><\/h3>\n\n\n\n<p>Kre-Alkalyn nebo <a title=\"Kreatin, GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-ethyl-ester\" target=\"_blank\" rel=\"noopener noreferrer\">pufrovan\u00fd kreatin monohydr\u00e1t<\/a>&nbsp;je forma kreatinu, kter\u00e1 obsahuje m\u00edrn\u011b z\u00e1sadit\u00fd pr\u00e1\u0161ek, nap\u0159\u00edklad hydrogenuhli\u010ditan.&nbsp;V\u00fdrobci tvrd\u00ed, \u017ee p\u0159id\u00e1n\u00edm tohoto tlumiv\u00e9ho roztoku se&nbsp;<strong>vytvo\u0159\u00ed m\u00edrn\u011b z\u00e1sadit\u00e1 slou\u010denina,&nbsp;<\/strong>kter\u00e1 m\u016f\u017ee sn\u00ed\u017eit rozklad kreatinu v \u017ealudku a&nbsp;<strong>zlep\u0161it jeho absorpci do sval\u016f.&nbsp;<\/strong>Kre-Alkalyn se prod\u00e1v\u00e1 bu\u010f samostatn\u011b nebo jako dopln\u011bk mnoha p\u0159edtr\u00e9ninkov\u00fdch stimulant\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V sou\u010dasnosti pouze jedna studie hodnotila \u00fa\u010dinnost t\u00e9to formy kreatinu.&nbsp;Jde&nbsp;o v\u00fdzkum z roku 2012, kter\u00fd zaznamenal podobn\u00e9&nbsp;<strong>zlep\u0161en\u00ed v\u00fdkonnosti&nbsp;<\/strong>mezi r\u016fzn\u00fdmi testovac\u00edmi skupinami.&nbsp;Prvn\u00ed skupina u\u017e\u00edvala&nbsp;5 g&nbsp;kreatinu monohydr\u00e1tu&nbsp;<strong>po dobu 28 dn\u00ed,&nbsp;<\/strong>dal\u0161\u00ed skupina konzumovala ekvivalentn\u00ed d\u00e1vku Kre-Alkalynu a t\u0159et\u00ed skupina u\u017e\u00edvala n\u00edzkou d\u00e1vku&nbsp;1,5 g&nbsp;Kre-Alkalynu denn\u011b.&nbsp;Skupiny, kter\u00e9 p\u0159ij\u00edmaly 5 gramov\u00e9 d\u00e1vky,&nbsp;<strong>za\u010daly testov\u00e1n\u00ed 7-denn\u00ed po\u010d\u00e1te\u010dn\u00ed n\u00e1razovou f\u00e1z\u00ed,&nbsp;<\/strong>kdy u\u017e\u00edvaly&nbsp;5 g&nbsp;kreatinu 4kr\u00e1t denn\u011b.&nbsp;<span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkem bylo, \u017ee v\u0161echny skupiny&nbsp;<strong>v\u00fdrazn\u011b zlep\u0161ily sv\u016fj pod\u00edl svalov\u00e9 hmoty,&nbsp;<\/strong>procento tuku a tak\u00e9 s\u00edlu v nohou a rukou.&nbsp;Dokonce i skupina, kter\u00e1 u\u017e\u00edvala ni\u017e\u0161\u00ed d\u00e1vky a nez\u00edskala nasycovac\u00ed f\u00e1zi,&nbsp;<strong>nabyla srovnateln\u00e9 hodnoty.&nbsp;<\/strong>Je v\u0161ak d\u016fle\u017eit\u00e9 poznamenat, \u017ee \u00fa\u010dastn\u00edci studie, kte\u0159\u00ed u\u017e\u00edvali kreatin monohydr\u00e1t, m\u011bli po 28 dnech&nbsp;<strong>zv\u00fd\u0161en\u00fd obsah svalov\u00e9ho kreatinu o 50,4%,&nbsp;<\/strong>zat\u00edmco skupina, kter\u00e1 p\u0159ij\u00edmala&nbsp;<strong>Kre-Alkalyn, pouze 27,3%.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho vypl\u00fdv\u00e1, \u017ee&nbsp;<strong>stejn\u00e9 v\u00fdsledky&nbsp;<\/strong>uvid\u00edte p\u0159i u\u017e\u00edv\u00e1n\u00ed Kre-Alkalynu i kreatinu monohydr\u00e1tu.&nbsp;Zd\u00e1 se v\u0161ak, \u017ee u Kre-Alkalynu v\u00e1m&nbsp;<strong>posta\u010d\u00ed ni\u017e\u0161\u00ed d\u00e1vka&nbsp;<\/strong>a nepot\u0159ebujete ani nasycovac\u00ed f\u00e1zi.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>4. Kreatin magn\u00e9zium chel\u00e1t<\/strong><\/h3>\n\n\n\n<p>Kreatin magn\u00e9zium chel\u00e1t je dal\u0161\u00ed formou kreatinu, kter\u00e1 <strong>vznik\u00e1 nav\u00e1z\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a> <\/strong>na molekulu kreatinu. Jeho \u00fa\u010dinky zkoumala jedna studie, ve kter\u00e9 odborn\u00edci porovn\u00e1vali <strong>s\u00edlu p\u0159i tlaku na lavi\u010dce a v\u00fdkon sportovc\u016f <\/strong>rozd\u011blen\u00fdch do 3 skupin. Prvn\u00ed skupina p\u0159ij\u00edmala kreatin monohydr\u00e1t, druh\u00e1 kreatin magn\u00e9zium chel\u00e1t a t\u0159et\u00ed skupina placebo. <strong>Ob\u011b skupiny, <\/strong>kter\u00e9 konzumovaly kreatin, <strong>zlep\u0161ily svou v\u00fdkonnost <\/strong>v\u00edce ne\u017e skupina, kter\u00e1 u\u017e\u00edvala placebo. Z toho vypl\u00fdv\u00e1, \u017ee <strong>kreatin magn\u00e9zium chel\u00e1t je \u00fa\u010dinn\u00fd, <\/strong>ale ne v\u00edce ani m\u00e9n\u011b ne\u017e <a title=\"Kreatin Monohydr\u00e1t\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin monohydr\u00e1t<\/a>. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed studie z roku 2003 nazna\u010duje, \u017ee by kreatin magn\u00e9zium chel\u00e1t mohl&nbsp;<strong>zlep\u0161it v\u00fdkon bez p\u0159idan\u00e9 hmotnosti vody,&nbsp;<\/strong>kterou obvykle kreatin s sebou p\u0159in\u00e1\u0161\u00ed.&nbsp;To by bylo u\u017eite\u010dn\u00e9 zejm\u00e9na pro sportovce, kte\u0159\u00ed se sna\u017e\u00ed&nbsp;<strong>udr\u017eovat n\u00edzkou hmotnost.&nbsp;<\/strong>Zat\u00edm v\u0161ak toto tvrzen\u00ed mus\u00edme br\u00e1t s rezervou, proto\u017ee ho potvrdila pouze jedna studie a&nbsp;<strong>je pot\u0159eba prov\u00e9st hlub\u0161\u00ed v\u00fdzkum.&nbsp;<\/strong><span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/64617180_2254620604659640_3678669579564875776_o.jpg\" alt=\"Seznamte se s formami kreatinu\" width=\"843\" height=\"562\" title=\"Seznamte se s formami kreatinu\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/span><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>5. Kreatin ethyl ester<\/strong><\/h3>\n\n\n\n<p>Kreatin ethyl ester je obohacen o organickou slo\u017eku &#8211; ester.&nbsp;N\u011bkte\u0159\u00ed prodejci tvrd\u00ed, \u017ee se&nbsp;<strong>l\u00e9pe vst\u0159eb\u00e1v\u00e1 a m\u00e1 del\u0161\u00ed polo\u010das rozpadu&nbsp;ne\u017e<\/strong> b\u011b\u017en\u00fd kreatin monohydr\u00e1t, proto\u017ee se v tuku snadn\u011bji rozpou\u0161t\u00ed.&nbsp;Na rozd\u00edl od jin\u00fdch druh\u016f kreatinu, kter\u00e9 v tomto \u010dl\u00e1nku rozeb\u00edr\u00e1me,&nbsp;<strong>ethyl ester nepat\u0159\u00ed k favorit\u016fm.&nbsp;<\/strong>Studie se toti\u017e neshoduj\u00ed ve v\u00fdsledc\u00edch o jeho \u00fa\u010dinnosti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeden v\u00fdzkum zjistil, \u017ee 7 t\u00fddn\u016f dopl\u0148ov\u00e1n\u00ed kreatinu ethyl esteru vy\u00fastilo do&nbsp;<strong>men\u0161\u00edho pom\u011bru kreatinu ve svalech a krvi&nbsp;ne\u017e <\/strong>u&nbsp;kreatinu monohydr\u00e1tu.&nbsp;Nav\u00edc jeho u\u017e\u00edv\u00e1n\u00ed m\u016f\u017ee v\u00e9st k&nbsp;<strong>vy\u0161\u0161\u00edm plazmatick\u00fdm koncentrac\u00edm vedlej\u0161\u00edho produktu kreatininu.&nbsp;<\/strong>Za norm\u00e1ln\u00edch okolnost\u00ed se kreatinin z t\u011bla vylu\u010duje jako odpadn\u00ed l\u00e1tka, ale nen\u00ed to pr\u00e1v\u011b \u0161etrn\u00e1 cesta pro ledviny, proto se&nbsp;<strong>u\u017e\u00edv\u00e1n\u00ed kreatinu ethyl esteru nedoporu\u010duje.<\/strong> <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>6. Kreatin citr\u00e1t<\/strong><\/h3>\n\n\n\n<p>Vznik\u00e1&nbsp;<strong>spojen\u00edm kreatinu s organickou kyselinou citr\u00f3novou,&nbsp;<\/strong>kter\u00e1 se vyskytuje v citrusov\u00fdch plodech a \u010dasto se pou\u017e\u00edv\u00e1 jako p\u0159\u00edrodn\u00ed aroma v dopl\u0148c\u00edch v\u00fd\u017eivy.&nbsp;Studie z roku 2007 v \u010dasopise International Society of Sports Nutrition v\u0161ak nezjistila&nbsp;<strong>\u017e\u00e1dn\u00e9 v\u00fdznamn\u00e9 rozd\u00edly&nbsp;<\/strong>v absorpci kreatinu citr\u00e1tu oproti kreatinu monohydr\u00e1tu.&nbsp;<strong>Kreatin citr\u00e1t je v\u0161ak rozpustn\u011bj\u0161\u00ed ve vod\u011b,&nbsp;<\/strong>ale to nen\u00ed d\u016fvod k tomu, abychom si mysleli, \u017ee se \u00fa\u010dinn\u011bji vst\u0159eb\u00e1v\u00e1 i v lidsk\u00e9m t\u011ble.&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>7. Kreatin mal\u00e1t<\/strong><\/h3>\n\n\n\n<p>Kreatin mal\u00e1t&nbsp;<strong>je v\u00e1z\u00e1n s kyselinou jable\u010dnou,&nbsp;<\/strong>dal\u0161\u00ed organickou kyselinou, kter\u00e1 se b\u011b\u017en\u011b nach\u00e1z\u00ed v ovoci.&nbsp;<strong>Samotn\u00e1 kyselina jable\u010dn\u00e1 dok\u00e1\u017ee zlep\u0161it v\u00fddr\u017e,&nbsp;<\/strong>co\u017e vedlo k tomu, \u017ee ji v\u00fdrobci zkombinovali s kreatinem. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreatin malat - GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-ethyl-ester\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin mal\u00e1t<\/a>&nbsp;ov\u011b\u0159ilo n\u011bkolik studi\u00ed, kter\u00e9 nazna\u010duj\u00ed, \u017ee&nbsp;<strong>zlep\u0161uje anaerobn\u00ed produkci&nbsp;<\/strong>u sprinter\u016f a bojovn\u00edk\u016f juda.&nbsp;Nebyly v\u0161ak realizov\u00e1ny v\u00fdzkumy s kontroln\u00ed skupinou, kter\u00e9 by kreatin mal\u00e1t srovn\u00e1valy s monohydr\u00e1tem a placebem.&nbsp;Podobn\u011b jako kreatin citr\u00e1t se i&nbsp;<strong>kreatin mal\u00e1t snadn\u011bji rozpou\u0161t\u00ed ve vod\u011b.<\/strong> <span style=\"color: #ff6600;\">[20]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>8. Kreatin nitr\u00e1t<\/strong><\/h3>\n\n\n\n<p>Kreatin nitr\u00e1t je&nbsp;<strong>jednou z nov\u011bj\u0161\u00edch forem kreatinu.&nbsp;<\/strong>V\u00fdrobci tvrd\u00ed, \u017ee vazbou molekuly kreatinu na dusi\u010dnanovou molekulu budou sportovci pot\u0159ebovat ni\u017e\u0161\u00ed d\u00e1vku ne\u017e u kreatinu monohydr\u00e1tu.&nbsp;<strong>Poj\u010fme se v\u0161ak pod\u00edvat na studie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkum z roku 2016 zaznamenal&nbsp;<strong>\u00fa\u010dinek kreatinu nitr\u00e1tu na zlep\u0161en\u00ed v\u00fdkonu.&nbsp;<\/strong>V\u00fdsledky v\u0161ak nepotvrdily&nbsp;<strong>\u017e\u00e1dn\u00e9 v\u00fdznamn\u00e9 rozd\u00edly&nbsp;<\/strong>mezi skupinami testovan\u00fdch osob, kter\u00e9 p\u0159ij\u00edmaly kreatin nitr\u00e1t, kreatin monohydr\u00e1t nebo n\u00edzkou d\u00e1vku kreatinu nitr\u00e1tu.&nbsp;V\u0161echny tyto skupiny v\u0161ak dos\u00e1hly mnohem lep\u0161\u00edch v\u00fdsledk\u016f ne\u017e testovac\u00ed skupina, kter\u00e1 konzumovala placebo.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\">&nbsp; &nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-851155464.jpg\" alt=\"Jak funguje kreatin nitr\u00e1t\" width=\"843\" height=\"562\" title=\"Jak funguje kreatin nitr\u00e1t\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>9. Kreatin glukon\u00e1t<\/strong><\/h3>\n\n\n\n<p>Jde o kreatin, kter\u00fd je&nbsp;<strong>v\u00e1z\u00e1n molekulou gluk\u00f3zy.&nbsp;<\/strong>Existuje toti\u017e teorie, kter\u00e1 tvrd\u00ed, \u017ee&nbsp;<strong>kreatin glukon\u00e1t se vst\u0159eb\u00e1v\u00e1 \u00fa\u010dinn\u011bji,&nbsp;<\/strong>proto\u017ee je kombinov\u00e1n se sacharidy obohacen\u00fdmi o inzul\u00edn.&nbsp;Dosud v\u0161ak&nbsp;<strong>nebyla publikov\u00e1na studie,&nbsp;<\/strong>kter\u00e1 by tuto teorii ov\u011b\u0159ila. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>10. Kreatin pyruv\u00e1t<\/strong><\/h3>\n\n\n\n<p><a title=\"Kreatin, GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin<\/a>&nbsp;pyruv\u00e1t vznik\u00e1&nbsp;<strong>nav\u00e1z\u00e1n\u00edm kyseliny pyruv\u00e1tov\u00e9&nbsp;<\/strong>a jde o velmi zaj\u00edmavou kombinaci mezi jednotliv\u00fdmi formami kreatinu.&nbsp;Studie se v\u0161ak o jeho \u00fa\u010dinnosti vyjad\u0159uj\u00ed dost sm\u00ed\u0161en\u011b.&nbsp;Jeden v\u00fdzkum uk\u00e1zal, \u017ee m\u00e1&nbsp;<strong>lep\u0161\u00ed vliv na vytrvalost&nbsp;<\/strong>ne\u017e kreatin citr\u00e1t (kter\u00fd pova\u017eujeme za \u00fa\u010dinn\u00fd typ kreatinu), ale druh\u00fd v\u00fdzkum zjistil, \u017ee&nbsp;<strong>vytrvalost v\u016fbec nezlep\u0161il.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 studie tak\u00e9 p\u0159i\u0161ly s v\u00fdsledky, \u017ee ve srovn\u00e1n\u00ed s kreatinem monohydr\u00e1tem&nbsp;<strong>vede k vy\u0161\u0161\u00edmu obsahu kreatinu v krvi.&nbsp;<\/strong>To by tedy mohlo znamenat&nbsp;<strong>m\u00e9n\u011b kreatinu ve svalech,&nbsp;<\/strong>co\u017e v kone\u010dn\u00e9m d\u016fsledku nen\u00ed \u00fa\u010dinn\u00e9.&nbsp;Tato studie proto dosp\u011bla k z\u00e1v\u011bru, \u017ee kreatin pyruv\u00e1t pravd\u011bpodobn\u011b&nbsp;<strong>nen\u00ed v\u00edce biologicky dostupn\u00fd&nbsp;<\/strong>ne\u017e kreatin monohydr\u00e1t.&nbsp;<span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/69355476_2360817760706590_1472845329199005696_n.jpg\" alt=\"V\u00edceslo\u017ekov\u00fd kreatin, Crea7in, GymBeam\" title=\"V\u00edceslo\u017ekov\u00fd kreatin, Crea7in, GymBeam\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>11. Kreatin Alfaketoglutar\u00e1t<\/strong><\/h3>\n\n\n\n<p>Je zn\u00e1m\u00fd tak\u00e9 jako&nbsp;<strong>kreatin AKG,&nbsp;<\/strong>kter\u00fd se vyr\u00e1b\u00ed z kyseliny alfa-ketoglutarov\u00e9 a kreatinu.&nbsp;Teorie tvrd\u00ed, \u017ee alfa-ketoglutar\u00e1t jako prekurzor glutaminu se&nbsp;<strong>l\u00e9pe vst\u0159eb\u00e1v\u00e1 ve st\u0159ev\u011b.&nbsp;<\/strong>Tak\u00e9 slou\u017e\u00ed k&nbsp;<strong>prevenci p\u0159ed \u017ealude\u010dn\u00edmi probl\u00e9my&nbsp;<\/strong>a pr\u016fjmem, kter\u00e9 tr\u00e1p\u00ed n\u011bkter\u00e9 sportovce p\u0159i konzumaci kreatinu.&nbsp;U\u017eivatel\u00e9 kreatinu AKG nav\u00edc tvrd\u00ed, \u017ee se&nbsp;<strong>vst\u0159eb\u00e1v\u00e1 \u00fa\u010dinn\u011bji&nbsp;<\/strong>a vede k vy\u0161\u0161\u00ed koncentrac\u00ed kreatinu ve svalech ne\u017e monohydr\u00e1t.&nbsp;V sou\u010dasnosti v\u0161ak&nbsp;<strong>neexistuje dostatek d\u016fkaz\u016f&nbsp;<\/strong>z p\u0159\u00edslu\u0161n\u00fdch studi\u00ed, kter\u00e9 by potvrdily tyto teorie. <span style=\"color: #ff6600;\">[10]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:54px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>12. V\u00edceslo\u017ekov\u00fd kreatin<\/strong><\/h3>\n\n\n\n<p><a title=\"V\u00edceslo\u017ekov\u00fd kreatin, GymBeam\" href=\"https:\/\/gymbeam.cz\/viceslozkovy-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">V\u00edceslo\u017ekov\u00fd kreatin<\/a> kombinuje&nbsp;<strong>n\u011bkolik druh\u016f kreatinu&nbsp;<\/strong>v jednom produktu.&nbsp;Propojuje tak&nbsp;<strong>v\u00fdhody a \u00fa\u010dinky r\u016fzn\u00fdch forem kreatinu&nbsp;<\/strong>do jedn\u00e9 sm\u011bsi.&nbsp;M\u016f\u017ee obsahovat nap\u0159\u00edklad&nbsp;<strong>7 typ\u016f kreatinu&nbsp;<\/strong>v jednom produktu jako n\u00e1\u0161 v\u00fdrobek&nbsp;<a title=\"Crea7in\" href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin Crea7in<\/a>.&nbsp;Fyzicky aktivn\u00ed lid\u00e9 a sportovci&nbsp;<strong>ocen\u00ed jeho v\u00fdhody,&nbsp;<\/strong>jako rychlou vst\u0159ebatelnost, r\u016fst svalov\u00e9 hmoty,&nbsp;<strong>v\u00edce energie a lep\u0161\u00ed v\u00fdkon.&nbsp;<\/strong>Pokud si z r\u016fzn\u00fdch druh\u016f kreatinu nem\u016f\u017eete vybrat, v\u00edceslo\u017ekov\u00fd kreatin m\u016f\u017ee b\u00fdt pro v\u00e1s v&nbsp;<strong>hodnou volbou<\/strong><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kreatin_a_jeho_bezpecnost_a_davkovani\"><\/span><strong>Kreatin a jeho bezpe\u010dnost a d\u00e1vkov\u00e1n\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u011bt\u0161ina m\u00fdt\u016f,&nbsp;<\/strong>kter\u00e9 se \u0161\u00ed\u0159\u00ed o kreatinu,&nbsp;<strong>nejsou pravdiv\u00e9.&nbsp;<\/strong>Kreatin v\u0161ak za l\u00e9ta utrp\u011bl na sv\u00e9 pov\u011bsti, proto\u017ee&nbsp;<strong>byl v mnoha zem\u00edch zak\u00e1z\u00e1n&nbsp;<\/strong>jako rakovinotvorn\u00fd p\u0159\u00edpravek.&nbsp;<strong>Od roku 2004&nbsp;<\/strong>je v\u0161ak kreatin&nbsp;<strong>povolen ve v\u0161ech zem\u00edch&nbsp;<\/strong>a nenajdeme ho na \u017e\u00e1dn\u00e9 listin\u011b nebezpe\u010dn\u00fdch suplement\u016f.&nbsp;P\u0159esto ho i dnes n\u011bkte\u0159\u00ed&nbsp;<strong>myln\u011b pova\u017euj\u00ed za nebezpe\u010dn\u00fd&nbsp;<\/strong>produkt po\u0161kozuj\u00edc\u00ed ledviny.&nbsp;Nic z toho v\u0161ak nen\u00ed pravda a&nbsp;<strong>potvrdily to i mnoh\u00e9 v\u00fdzkumy.&nbsp;<\/strong>Krom\u011b men\u0161\u00edch tr\u00e1vic\u00edch probl\u00e9m\u016f zp\u016fsoben\u00fdch nadm\u011brn\u00fdm u\u017e\u00edv\u00e1n\u00edm kreatinu v\u00e1m&nbsp;<strong>p\u0159i jeho konzumaci nic nehroz\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00e9 u\u017e\u00edv\u00e1n\u00ed kreatinu je&nbsp;<strong>5 g&nbsp;denn\u011b.&nbsp;Vy\u0161\u0161\u00ed d\u00e1vky&nbsp;<\/strong>kreatinu (do&nbsp;10 g&nbsp;denn\u011b) mohou b\u00fdt prosp\u011b\u0161n\u00e9&nbsp;<strong>pro lidi s velk\u00fdm obsahem svalov\u00e9 hmoty,&nbsp;<\/strong>vysokou \u00farovn\u00ed sportovn\u00ed aktivity, nebo pro ty, kter\u00fdm d\u00e1vka&nbsp;5 g&nbsp;denn\u011b nezab\u00edr\u00e1.&nbsp;Sportovc\u016fm doporu\u010dujeme&nbsp;<strong>u\u017e\u00edvat kreatin p\u0159ed a po tr\u00e9ninku.&nbsp;<\/strong>B\u011bhem&nbsp;<strong>netr\u00e9ninkov\u00e9 dny&nbsp;<\/strong>ho m\u016f\u017eete u\u017e\u00edvat&nbsp;<strong>kdykoliv b\u011bhem dne.&nbsp;<\/strong>Pamatujte si, \u017ee kreatin&nbsp;<strong>nefunguje p\u0159i kr\u00e1tkodob\u00e9m u\u017e\u00edv\u00e1n\u00ed.&nbsp;<\/strong>Je pot\u0159eba vydr\u017eet a b\u00fdt v jeho u\u017e\u00edv\u00e1n\u00ed konzistentn\u00ed.&nbsp;<span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud kreatin p\u0159ij\u00edm\u00e1te&nbsp;<strong>bez dostate\u010dn\u00e9ho mno\u017estv\u00ed vody,&nbsp;<\/strong>m\u016f\u017ee doj\u00edt k \u017ealude\u010dn\u00edm k\u0159e\u010d\u00edm.&nbsp;<strong>Pr\u016fjem a nevolnost&nbsp;<\/strong>se vyskytuj\u00ed v p\u0159\u00edpad\u011b, \u017ee&nbsp;<strong>zkonzumujete p\u0159\u00edli\u0161 mnoho kreatinu.&nbsp;<\/strong>V takov\u00e9m p\u0159\u00edpad\u011b&nbsp;<strong>zmen\u0161ete d\u00e1vku a rozlo\u017ete si ji&nbsp;<\/strong>b\u011bhem cel\u00e9ho dne a p\u0159ij\u00edmejte&nbsp;<strong>kreatin s j\u00eddlem a tekutinami.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_forma_kreatinu_je_nejlepsi\"><\/span><strong>Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je d\u016fle\u017eit\u00e9 si zapamatovat, \u017ee&nbsp;<a title=\"Kreatin Monohydr\u00e1t, GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin monohydr\u00e1t<\/a>&nbsp;m\u00e1&nbsp;<strong>nejv\u00edce potvrzen\u00fdch d\u016fkaz\u016f,&nbsp;<\/strong>kter\u00e9 podporuj\u00ed jeho pou\u017eit\u00ed jako dopl\u0148ku v\u00fd\u017eivy na&nbsp;<strong>zlep\u0161en\u00ed v\u00fdkonnosti, v\u00fdbu\u0161nosti a vytrvalosti.&nbsp;<\/strong>Pokud v\u00e1m v\u0161ak kreatin monohydr\u00e1t zp\u016fsobuje za\u017e\u00edvac\u00ed pot\u00ed\u017ee,&nbsp;<strong>vyzkou\u0161ejte rad\u011bji kreatin hydrochlorid nebo pufrovan\u00fd kreatin,&nbsp;<\/strong>kter\u00e9 pom\u00e1haj\u00ed&nbsp;<strong>sni\u017eovat \u017ealude\u010dn\u00ed probl\u00e9my.&nbsp;<\/strong>Kreatin magn\u00e9zium chel\u00e1t v\u00e1m naopak m\u016f\u017ee pomoci&nbsp;<strong>zv\u00fd\u0161it v\u00fdkon bez p\u0159idan\u00e9 hmotnosti vody.&nbsp;<\/strong>V\u011bzte v\u0161ak, \u017ee tvrzen\u00ed o r\u016fzn\u00fdch form\u00e1ch kreatinu by bylo dobr\u00e9&nbsp;<strong>podpo\u0159it i dal\u0161\u00edm v\u00fdzkumem.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napi\u0161te n\u00e1m,&nbsp;<strong>jak\u00e9 m\u00e1te zku\u0161enosti s kreatinem vy,&nbsp;<\/strong>a kter\u00fd druh kreatinu u\u017e\u00edv\u00e1te.&nbsp;Pokud v\u00e1m tento \u010dl\u00e1nek poskytl nov\u00e9 informace, pot\u011b\u0161\u00ed n\u00e1s, kdy\u017e ho&nbsp;<strong>podpo\u0159\u00edte sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/multi-component-creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti Component Creatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak\u00fd je rozd\u00edl mezi mikronizovan\u00fdm kreatinem a monohydr\u00e1tem? Zjist\u011bte v\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu, jeho form\u00e1ch a \u00fa\u010dinc\u00edch na v\u00fdkon a r\u016fst sval\u016f.<\/p>\n","protected":false},"author":25,"featured_media":141421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6765,7185],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166896","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-kreatin-cs","10":"tag-rust-svalove-hmoty","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu a jeho form\u00e1ch - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je kreatin? 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