{"id":168549,"date":"2020-02-28T00:00:00","date_gmt":"2020-02-27T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/kreatin-pruvodce-kreatinem\/"},"modified":"2023-07-26T16:14:11","modified_gmt":"2023-07-26T14:14:11","slug":"kreatin-pruvodce-kreatinem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/","title":{"rendered":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty"},"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\/kreatin-pruvodce-kreatinem\/#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\/kreatin-pruvodce-kreatinem\/#Zdroje_kreatinu\" title=\"Zdroje kreatinu\">Zdroje kreatinu<\/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\/kreatin-pruvodce-kreatinem\/#Jak_kreatin_funguje\" title=\"Jak kreatin funguje?\">Jak kreatin funguje?<\/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\/kreatin-pruvodce-kreatinem\/#Jake_jsou_ucinky_kreatinu\" title=\"Jak\u00e9 jsou \u00fa\u010dinky kreatinu?\">Jak\u00e9 jsou \u00fa\u010dinky kreatinu?<\/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\/kreatin-pruvodce-kreatinem\/#Jak_uzivat_kreatin\" title=\"Jak u\u017e\u00edvat kreatin?\">Jak u\u017e\u00edvat kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Potrebujete_nasycovaci_fazi_pro_uzivani_kreatinu\" title=\"Pot\u0159ebujete nasycovac\u00ed f\u00e1zi pro u\u017e\u00edv\u00e1n\u00ed kreatinu?\">Pot\u0159ebujete nasycovac\u00ed f\u00e1zi pro u\u017e\u00edv\u00e1n\u00ed kreatinu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Jaka_forma_kreatinu_je_nejlepsi\" title=\"Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?\">Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Je_kreatin_bezpecny\" title=\"Je kreatin bezpe\u010dn\u00fd?\">Je kreatin bezpe\u010dn\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Zpusobuje_kreatin_vypadavani_vlasu\" title=\"Zp\u016fsobuje kreatin vypad\u00e1v\u00e1n\u00ed vlas\u016f?\">Zp\u016fsobuje kreatin vypad\u00e1v\u00e1n\u00ed vlas\u016f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Zpusobuje_kreatin_zavodnovani\" title=\"Zp\u016fsobuje kreatin zavod\u0148ov\u00e1n\u00ed?\">Zp\u016fsobuje kreatin zavod\u0148ov\u00e1n\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#Jake_jsou_vedlejsi_ucinky_kreatinu\" title=\"Jak\u00e9 jsou vedlej\u0161\u00ed \u00fa\u010dinky kreatinu?\">Jak\u00e9 jsou vedlej\u0161\u00ed \u00fa\u010dinky kreatinu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin pat\u0159\u00ed k&nbsp;<strong>nejobl\u00edben\u011bj\u0161\u00edm a nejprod\u00e1van\u011bj\u0161\u00edm dopl\u0148k\u016fm&nbsp;<\/strong>na trhu fitness a zdrav\u00e9 v\u00fd\u017eivy.&nbsp;Pro\u010d je to tak?&nbsp;Proto\u017ee kreatin funguje.&nbsp;Potvrdilo to mno\u017estv\u00ed&nbsp;<strong>v\u00fdzkum\u016f a renomovan\u00fdch studi\u00ed.&nbsp;<\/strong>Poj\u010fme se tedy spole\u010dn\u011b pod\u00edvat na to,&nbsp;<strong>co je to kreatin a jak\u00e9 jsou jeho \u00fa\u010dinky.<\/strong>&nbsp;<\/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><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreatin<\/a> je kombinac\u00ed t\u0159\u00ed aminokyselin &#8211;&nbsp;<strong>glycinu, argininu a methioninu.&nbsp;<\/strong>Tato jednoduch\u00e1 slou\u010denina je v\u0161ak v t\u011ble zapojena do mno\u017estv\u00ed proces\u016f.&nbsp;Kreatin&nbsp;najdeme v&nbsp;<strong>kostern\u00edm svalstvu, v srdci, mozku a ledvin\u00e1ch.&nbsp;<\/strong>V\u00edce ne\u017e&nbsp;<strong>95% kreatinu je ulo\u017eeno ve svalech.&nbsp;<\/strong>\u00dalo\u017en\u00e1 kapacita kreatinu je v\u0161ak omezen\u00e1, a\u010dkoliv se zvy\u0161uje s r\u016fstem svalov\u00e9 hmoty.&nbsp;Mu\u017e, kter\u00fd m\u00e1 hmotnost&nbsp;70 kg&nbsp;a pr\u016fm\u011brnou postavu, dok\u00e1\u017ee uskladnit p\u0159ibli\u017en\u011b&nbsp;120 g&nbsp;kreatinu.&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>Bez suplementace se kreatin <strong>vytv\u00e1\u0159\u00ed p\u0159ev\u00e1\u017en\u011b v j\u00e1trech. <\/strong>Aminokyseliny glycin a <a href=\"https:\/\/gymbeam.cz\/arginin\" class=\"ek-link\">arginin<\/a> se enzymaticky kombinuj\u00ed za <strong>vzniku guanidoacet\u00e1tu, <\/strong>kter\u00fd se pak methyluje, p\u0159i\u010dem\u017e vznik\u00e1 kreatin. Poruchy, kter\u00e9 jsou spojeny s chybami v p\u0159irozen\u00e9 synt\u00e9ze kreatinu, mohou m\u00edt za n\u00e1sledek <strong>poruchy sval\u016f a tak\u00e9 ment\u00e1ln\u00ed retardaci. <\/strong>V dob\u011b suplementace kreatinu se vlastn\u00ed synt\u00e9za kreatinu potla\u010d\u00ed, co\u017e m\u016f\u017ee b\u00fdt <strong>prosp\u011b\u0161n\u00e9 pro zdrav\u00ed <\/strong>v d\u016fsledku podstatn\u011b n\u00e1kladn\u00ed produkce kreatinu v t\u011ble. <span style=\"color: #ff6600;\">[1] [2] <\/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\/Copy_of_image00009.jpeg\" alt=\"Co je to kreatin?\" width=\"843\" height=\"562\" title=\"Co je to kreatin?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje_kreatinu\"><\/span><strong>Zdroje kreatinu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin z\u00edsk\u00e1v\u00e1me&nbsp;<strong>ze stravy nebo dopl\u0148k\u016f v\u00fd\u017eivy.&nbsp;<\/strong>Najdeme ho v n\u011bkolika potravin\u00e1ch bohat\u00fdch na b\u00edlkoviny, jako jsou ryby a maso. Prohl\u00e9dn\u011bte si jednotliv\u00e9&nbsp;<strong>mno\u017estv\u00ed kreatinu v masn\u00fdch v\u00fdrobc\u00edch&nbsp;<\/strong>v tabulce.<span style=\"color: #ff6600;\"> [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>maso v syrov\u00e9m stavu<\/center><\/th><th><center>mno\u017estv\u00ed kreatinu<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>hov\u011bz\u00ed maso<\/center><\/td><td><center><strong>4,75 &#8211; 5,51 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>ku\u0159ec\u00ed maso<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>zaje\u010d\u00ed maso<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>srde\u010dn\u00ed tk\u00e1\u0148 z vola<\/center><\/td><td><center><strong>2,5 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>vep\u0159ov\u00e9 srdce<\/center><\/td><td><center><strong>1,5 g\/kg<\/strong><\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin se hromad\u00ed ve stejn\u00fdch org\u00e1nech u zv\u00ed\u0159at, tak jako u lid\u00ed.&nbsp;Proto je vysok\u00fd obsah kreatinu zejm\u00e9na&nbsp;<strong>v srde\u010dn\u00ed tk\u00e1ni a ve svalech.&nbsp;<\/strong>Mal\u00e9 mno\u017estv\u00ed kreatinu najdeme i v krvi (0,04%), v su\u0161en\u00e9m ml\u00e9ce bez vody (0,88%) a v mate\u0159sk\u00e9m ml\u00e9ce (60 &#8211; 70 um).&nbsp;Ml\u00e9\u010dn\u00e9 produkty obsahuj\u00ed pouze&nbsp;<strong>minim\u00e1ln\u00ed mno\u017estv\u00ed kreatinu,&nbsp;<\/strong>ale krom\u011b masa jsou jedin\u00fdm v\u00fdznamn\u00fdm&nbsp;zdrojem kreatinu ve strav\u011b. <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdzkumu je pr\u016fm\u011brn\u00e1 spot\u0159eba kreatinu z potravin u lid\u00ed ve v\u011bku 19 &#8211; 39 let okolo&nbsp;<strong>1,08 g&nbsp;kreatinu u mu\u017e\u016f a&nbsp;0,64 g&nbsp;kreatinu u \u017een.&nbsp;<\/strong>Ob\u011b hodnoty jsou v\u0161ak pod \u00farovn\u00ed&nbsp;<strong>doporu\u010den\u00e9 denn\u00ed d\u00e1vky,&nbsp;<\/strong>kter\u00e1 za\u010d\u00edn\u00e1 na&nbsp;<strong>2 g&nbsp;denn\u011b.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> Standardn\u00ed d\u00e1vka kreatinu je a\u017e&nbsp;5 g&nbsp;denn\u011b, proto se nemus\u00edte ob\u00e1vat s\u00e1hnout i po&nbsp;<strong>dopl\u0148c\u00edch v\u00fd\u017eivy s obsahem kreatinu.<\/strong>&nbsp;<\/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\/steak-meat-raw-herbs-65175.jpg\" alt=\"Zdroje kreatinu\" width=\"843\" height=\"562\" title=\"Nejlep\u0161\u00ed zdroje kreatinu\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"Jak_kreatin_funguje\"><\/span><strong>Jak kreatin funguje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm \u00fa\u010dinkem kreatinu je, \u017ee dok\u00e1\u017ee v t\u011ble podporovat&nbsp;<strong>produkci energie b\u011bhem zved\u00e1n\u00ed vah&nbsp;<\/strong>nebo vysoce intenzivn\u00edm tr\u00e9ninku.&nbsp;Pot\u00e9, co t\u011blo vyprodukuje kreatin, nebo ho dopln\u00edte formou suplement\u016f, se nejprve nav\u00e1\u017ee na fosf\u00e1tovou molekulu a&nbsp;<strong>vznikne kreatinfosf\u00e1t.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>ATP (adenosintrifosf\u00e1t)&nbsp;<\/strong>je d\u016fle\u017eit\u00fdm zdrojem energie v t\u011ble.&nbsp;P\u0159i oxidaci sacharid\u016f, b\u00edlkovin a tuk\u016f t\u011blo vytv\u00e1\u0159\u00ed energii, a tud\u00ed\u017e ATP, kter\u00fd je nezbytn\u00fd pro&nbsp;<strong>spr\u00e1vnou funkci proces\u016f v t\u011ble.&nbsp;<\/strong>ATP p\u0159itom poskytuje energii hydrol\u00fdzou fosf\u00e1tov\u00e9 skupiny. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se fosf\u00e1tov\u00e1 skupina hydrolyzuje, uvol\u0148uje se&nbsp;<strong>energie ve form\u011b tepla.&nbsp;<\/strong>Tato energie se pou\u017e\u00edv\u00e1 pro procesy v t\u011ble, nap\u0159\u00edklad p\u0159i svalov\u00fdch kontrakc\u00edch.&nbsp;Z ATP se p\u0159i tomto procesu ztr\u00e1c\u00ed jeden fosf\u00e1t, proto ho nyn\u00ed naz\u00fdv\u00e1me&nbsp;<strong>ADP (u\u017eit\u00ed adenosindifosf\u00e1tu).&nbsp;<\/strong>Vznikl n\u00e1m voln\u00fd ADP jako produkt hydrol\u00fdzy ATP. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ADP je v t\u011ble nepou\u017eiteln\u00fd, pokud nen\u00ed p\u0159eveden zp\u011bt na ATP.&nbsp;Pr\u00e1v\u011b v tomto okam\u017eiku p\u0159ich\u00e1z\u00ed do hry kreatin, kter\u00fd funguje tak, \u017ee&nbsp;<strong>daruje svou fosf\u00e1tovou skupinu ADP,&nbsp;<\/strong>aby znovu&nbsp;<strong>vytvo\u0159il ATP.&nbsp;<\/strong>Kreatin tedy umo\u017e\u0148uje produkci ATP z ADP, d\u00edky \u010demu\u017e m\u016f\u017eete&nbsp;<strong>tr\u00e9novat d\u00e9le a intenzivn\u011bji.&nbsp;<\/strong>Z tohoto prim\u00e1rn\u00edho benefitu kreatinu se odv\u00edjej\u00ed i dal\u0161\u00ed jeho \u00fa\u010dinky, na kter\u00e9 se pod\u00edv\u00e1me v n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/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=\"Jake_jsou_ucinky_kreatinu\"><\/span><strong>Jak\u00e9 jsou \u00fa\u010dinky kreatinu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prim\u00e1rn\u00ed \u00fa\u010dinek kreatinu, kter\u00fdm je produkce energie pro svalov\u00e9 bu\u0148ky, jsme si u\u017e rozebrali.&nbsp;Jak\u00e9 jsou ale&nbsp;<strong>dal\u0161\u00ed pozitivn\u00ed \u00fa\u010dinky kreatinu&nbsp;<\/strong>pro na\u0161e t\u011blo?&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\">1. Pom\u00e1h\u00e1 zvy\u0161ovat objem svalov\u00e9 hmoty<\/h3>\n\n\n\n<p>Kreatin pom\u00e1h\u00e1 p\u0159i&nbsp;<strong>zvy\u0161ov\u00e1n\u00ed tvorby svalov\u00fdch bun\u011bk,&nbsp;<\/strong>co\u017e vede k p\u0159\u00edm\u00e9mu n\u00e1r\u016fstu svalov\u00e9 hmoty.&nbsp;D\u00e1le tak\u00e9 podporuje&nbsp;<strong>tvorbu b\u00edlkovin,&nbsp;<\/strong>kter\u00e9 tvo\u0159\u00ed svalov\u00e1 vl\u00e1kna a pom\u00e1h\u00e1 tak\u00e9 zvy\u0161ovat hladiny&nbsp;<strong>r\u016fstov\u00e9ho faktoru 1 (IGF-1),&nbsp;<\/strong>kter\u00fd je podobn\u00fd inzul\u00ednu a tak\u00e9 \u00fa\u010dinn\u011b&nbsp;<strong>podporuje zvy\u0161ov\u00e1n\u00ed svalov\u00e9 hmoty.&nbsp;<\/strong>V\u00fdzkum na skupin\u011b, kter\u00e1 silov\u00fd tr\u00e9nink doplnila o kreatinovou suplementaci, potvrdil viditeln\u011b&nbsp;<strong>v\u011bt\u0161\u00ed zm\u011bny v objemu sval\u016f&nbsp;<\/strong>ve srovn\u00e1n\u00ed se skupinou, kter\u00e1 silov\u00fd tr\u00e9nink nedoplnila kreatinem. <span style=\"color: #ff6600;\">[58] [59] [60] [61]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatinov\u00e1 suplementace m\u016f\u017ee zv\u00fd\u0161it i&nbsp;<strong>obsah vody ve va\u0161ich svalech,&nbsp;<\/strong>co\u017e m\u016f\u017ee tak\u00e9 v\u00e9st k rychl\u00e9mu zvy\u0161ov\u00e1n\u00ed jejich objemu.&nbsp;Je v\u0161ak pot\u0159eba podotknout, \u017ee nejde o&nbsp;<strong>dlouhodob\u00e9 a udr\u017eiteln\u00e9 zv\u011bt\u0161en\u00ed<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[62]<\/span> N\u011bkter\u00e9 v\u00fdzkumy nav\u00edc nazna\u010duj\u00ed, \u017ee kreatin&nbsp;<strong>sni\u017euje hladiny myostatinu,&nbsp;<\/strong>molekuly odpov\u011bdn\u00e9 za&nbsp;<strong>zastaven\u00ed r\u016fstu sval\u016f.&nbsp;<\/strong><span style=\"color: #ff6600;\">[63]<\/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\/Moln_r_P_ter_18_.jpg\" alt=\"Kreatin pom\u00e1h\u00e1 zvy\u0161ovat objem sval\u016f\" width=\"843\" height=\"562\" title=\"Kreatin pom\u00e1h\u00e1 zvy\u0161ovat objem sval\u016f\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. M\u016f\u017ee sni\u017eovat hladinu cukru v krvi a zvy\u0161ovat tvorbu glykogenu<\/h3>\n\n\n\n<p>Kreatin je krom\u011b zvy\u0161ov\u00e1n\u00ed objemu bun\u011bk zn\u00e1m\u00fd tak\u00e9 svou&nbsp;<strong>podporou tvorby glykogenu.&nbsp;<\/strong>\u010c\u00edm v\u00edce glykogenu sportovec ukl\u00e1d\u00e1, t\u00edm v\u00edce energie maj\u00ed jeho svaly.&nbsp;Skute\u010dn\u00e9 v\u00fdhody keratinov\u00e9ho \u00fa\u010dinku na dopln\u011bn\u00ed glykogenu ale poch\u00e1zej\u00ed z&nbsp;<strong>pokra\u010duj\u00edc\u00edho u\u017e\u00edv\u00e1n\u00ed kreatinu,&nbsp;<\/strong>ne z akutn\u00edho po\u017eit\u00ed. <span style=\"color: #ff6600;\">[64]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkolik v\u00fdzkum\u016f tak\u00e9 nazna\u010duje, \u017ee kreatinov\u00e9 dopl\u0148ky mohou&nbsp;<strong>sni\u017eovat hladinu cukru v krvi&nbsp;<\/strong>zvy\u0161ov\u00e1n\u00edm funkce gluk\u00f3zov\u00e9ho transport\u00e9ru typu 4 (GLUT-4).&nbsp;Jde o molekulu, kter\u00e1 do va\u0161ich sval\u016f&nbsp;<strong>dod\u00e1v\u00e1 krevn\u00ed cukr.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[64] [65] [66] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve 12-t\u00fddenn\u00ed studii se zkoumalo, jak&nbsp;<strong>kreatin ovliv\u0148uje hladinu cukru v krvi&nbsp;<\/strong>po j\u00eddle s vysok\u00fdm obsahem sacharid\u016f.&nbsp;Lid\u00e9, kte\u0159\u00ed s konzumac\u00ed sacharid\u016f&nbsp;<strong>kombinovali kreatin a cvi\u010den\u00ed,&nbsp;<\/strong>vykazovali lep\u0161\u00ed kontrolu cukru v krvi ne\u017e ti, kte\u0159\u00ed pouze cvi\u010dili.&nbsp;<span style=\"color: #ff6600;\">[64] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e jsou tyto p\u0159\u00ednosy kreatinu velmi slibn\u00e9, o&nbsp;<strong>dlouhodob\u00fdch \u00fa\u010dinc\u00edch kreatinu&nbsp;<\/strong>pro kontrolu hladiny cukru v krvi a tvorby glykogenu je v\u0161ak pot\u0159eba ud\u011blat mnohem v\u00edce v\u00fdzkum\u016f.&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\">3. M\u016f\u017ee sn\u00ed\u017eit \u00fanavu a z\u00e1vrat\u011b<\/h3>\n\n\n\n<p>Kreatinov\u00e9 dopl\u0148ky mohou tak\u00e9&nbsp;<strong>sni\u017eovat \u00fanavu a z\u00e1vrat\u011b&nbsp;<\/strong>zp\u016fsoben\u00e9 n\u011bkolika poran\u011bn\u00edmi mozku.&nbsp;V\u00fdzkum u lid\u00ed s traumatick\u00fdm po\u0161kozen\u00edm mozku zaznamenal, \u017ee ve skupin\u011b, kter\u00e1 pravideln\u011b po dobu 6 m\u011bs\u00edc\u016f dopl\u0148ovala kreatin, nastalo a\u017e 50% sn\u00ed\u017een\u00ed z\u00e1vrat\u00ed ve srovn\u00e1n\u00ed se skupinou, kter\u00e1 kreatin nep\u0159ij\u00edmala. <span style=\"color: #ff6600;\">[67]<\/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 zase dok\u00e1zala, \u017ee u\u017e\u00edv\u00e1n\u00ed kreatinu vedlo ke sn\u00ed\u017een\u00ed \u00fanavy a zv\u00fd\u0161en\u00ed hladiny energie u lid\u00ed s probl\u00e9my sp\u00e1nku. <span style=\"color: #ff6600;\">[68]<\/span> D\u00e1le se prok\u00e1zalo, \u017ee tak\u00e9&nbsp;<strong>sni\u017eoval \u00fanavu u sportovc\u016f,&nbsp;<\/strong>kte\u0159\u00ed se z\u00fa\u010dastnili cyklistick\u00e9ho testu.&nbsp;Projevily se i \u00fa\u010dinky kreatinu na sn\u00ed\u017een\u00ed \u00fanavy p\u0159i&nbsp;<strong>cvi\u010den\u00ed s vysokou intenzitou.&nbsp;<\/strong><span style=\"color: #ff6600;\">[67] [68]<\/span><\/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=\"Jak_uzivat_kreatin\"><\/span><strong>Jak u\u017e\u00edvat kreatin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u00e9&nbsp;<strong>d\u00e1vkov\u00e1n\u00ed, na\u010dasov\u00e1n\u00ed&nbsp;<\/strong>a&nbsp;<strong>u\u017e\u00edv\u00e1n\u00ed&nbsp;<\/strong>kreatinu v\u00e1m m\u016f\u017ee pomoci zv\u00fd\u0161it jeho efektivitu.&nbsp;V n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch si p\u0159e\u010dtete, jak spr\u00e1vn\u011b konzumovat kreatin pro rychl\u00e9 dosa\u017een\u00ed v\u00fdsledk\u016f.&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>1. D\u00e1vkov\u00e1n\u00ed kreatinu<\/strong><\/h3>\n\n\n\n<p>Kreatin se obvykle u\u017e\u00edv\u00e1 v d\u00e1vce&nbsp;<strong>5 g&nbsp;denn\u011b.&nbsp;<\/strong>Vy\u0161\u0161\u00ed d\u00e1vky ne\u017e&nbsp;<strong>10 g&nbsp;kreatinu denn\u011b&nbsp;<\/strong>mohou b\u00fdt lep\u0161\u00ed pro sportovce, kte\u0159\u00ed cvi\u010d\u00ed na profesion\u00e1ln\u00ed \u00farovni a maj\u00ed v\u011bt\u0161\u00ed pod\u00edl svalov\u00e9 hmoty.&nbsp;Doporu\u010den\u00e1 d\u00e1vka kreatinu pro sportovce se v\u0161ak pohybuje&nbsp;<strong>od 2 &#8211;&nbsp;10 g&nbsp;denn\u011b&nbsp;<\/strong>a z\u00e1vis\u00ed na individu\u00e1ln\u00ed pot\u0159eb\u011b jedince, jak\u00e9 mno\u017estv\u00ed kreatinu mu zab\u00edr\u00e1 a tak\u00e9 na d\u00e1vkov\u00e1n\u00ed uveden\u00e9m na produktu.&nbsp;<span style=\"color: #ff6600;\">[45] <\/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. Kdy u\u017e\u00edvat kreatin?<\/strong><\/h3>\n\n\n\n<p>Kreatin ukl\u00e1d\u00e1 t\u011blo, a proto si ho m\u016f\u017eete dop\u0159\u00e1t&nbsp;<strong>kdykoliv b\u011bhem dne.&nbsp;<\/strong>N\u011bkte\u0159\u00ed tren\u00e9\u0159i a odborn\u00edci v\u0161ak doporu\u010duj\u00ed u\u017e\u00edvat kreatin&nbsp;<strong>p\u0159ed a po tr\u00e9ninku.&nbsp;<\/strong>Na\u010dasov\u00e1n\u00ed kreatinu v\u0161ak nem\u00e1 vliv na jeho \u00fa\u010dinek. <span style=\"color: #ff6600;\">[46]<\/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\">3. Je pot\u0159ebn\u00fd kreatinov\u00fd cyklus?&nbsp;Co se stane po ukon\u010den\u00ed u\u017e\u00edv\u00e1n\u00ed kreatinu?<\/h3>\n\n\n\n<p>P\u0159i u\u017e\u00edv\u00e1n\u00ed kreatinu&nbsp;<strong>nepot\u0159ebujete dodr\u017eovat kreatinov\u00fd cyklus.&nbsp;<\/strong>Pr\u00e1v\u011b naopak, kreatin je suplement, kter\u00fd vy\u017eaduje&nbsp;<strong>dlouhodobou pravidelnou konzumaci.&nbsp;<\/strong>M\u016f\u017eete ho proto u\u017e\u00edvat tak dlouho, jak budete cht\u00edt, proto\u017ee z ukon\u010den\u00ed dopl\u0148ov\u00e1n\u00ed kreatinu pro v\u00e1s nevypl\u00fdvaj\u00ed \u017e\u00e1dn\u00e9 v\u00fdhody.&nbsp;Studie potvrdila, \u017ee ukon\u010den\u00ed p\u0159ij\u00edm\u00e1n\u00ed kreatinu&nbsp;<strong>nezp\u016fsob\u00ed ztr\u00e1ty v s\u00edle&nbsp;<\/strong>nebo v mno\u017estv\u00ed svalov\u00e9 hmoty.&nbsp;<span style=\"color: #ff6600;\">[47]<\/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\/DSC04896.jpg\" alt=\"Jak u\u017e\u00edvat kreatin?\" width=\"843\" height=\"562\" title=\"Jak u\u017e\u00edvat kreatin?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potrebujete_nasycovaci_fazi_pro_uzivani_kreatinu\"><\/span>Pot\u0159ebujete nasycovac\u00ed f\u00e1zi pro u\u017e\u00edv\u00e1n\u00ed kreatinu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je suplement zn\u00e1m\u00fd t\u00edm, \u017ee p\u0159i jeho u\u017e\u00edv\u00e1n\u00ed pr\u00fd pot\u0159ebujete nasycovac\u00ed f\u00e1zi, po kter\u00e9 n\u00e1sleduje udr\u017eovac\u00ed f\u00e1ze.&nbsp;<strong>Je to ale opravdu tak?&nbsp;<\/strong>Tento zm\u00edn\u011bn\u00fd kreatinov\u00fd cyklus by m\u011bl m\u00edt t\u0159i \u010d\u00e1sti <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>20 &#8211;&nbsp;25 g&nbsp;(nebo 0,3 g\/kg) po dobu 5 &#8211; 7 dn\u00ed (nasycovac\u00ed f\u00e1ze)<\/li><li>5 g&nbsp;po dobu 3 &#8211; 4 dny (udr\u017eovac\u00ed f\u00e1ze)<\/li><li>1 &#8211; 2 t\u00fddny bez kreatinu, a pak se cyklus opakuje&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho studi\u00ed v\u0161ak potvrdilo, \u017ee p\u0159i konzumaci kreatinu&nbsp;<strong>opravdu nepot\u0159ebujete nasycovac\u00ed f\u00e1zi.&nbsp;<\/strong>Ve v\u00fdzkumech odborn\u00edci u\u017e\u00edvaj\u00ed bu\u010f p\u0159\u00edmou d\u00e1vku 5 &#8211;&nbsp;10 g&nbsp;kreatinu denn\u011b nebo dokonce men\u0161\u00ed mno\u017estv\u00ed 2 &#8211;&nbsp;3 g&nbsp;kreatinu.&nbsp;V\u00fdsledky p\u0159esto zaznamenaly <strong>v\u00fdhody spojen\u00e9 s dopl\u0148ov\u00e1n\u00edm kreatinu.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkdy se nasycovac\u00ed f\u00e1ze pou\u017e\u00edv\u00e1 pro diagnostiku, zda dan\u00e1 osoba&nbsp;<strong>reaguje na kreatin nebo na urychlen\u00ed \u00fa\u010dink\u016f kreatinu.&nbsp;<\/strong>Tato f\u00e1ze zp\u016fsob\u00ed rychlej\u0161\u00ed nasycen\u00ed sval\u016f kreatinem a m\u016f\u017ee zp\u016fsobit v\u011bt\u0161\u00ed okam\u017eit\u00e9 zv\u00fd\u0161en\u00ed s\u00edly a t\u011blesn\u00e9 hmotnosti prost\u0159ednictv\u00edm zadr\u017eov\u00e1n\u00ed vody.&nbsp;Z\u00e1rove\u0148 v\u00e1m nasycovac\u00ed f\u00e1ze m\u016f\u017ee p\u0159in\u00e9st i psychologick\u00fd u\u017eitek, proto\u017ee vid\u00edte, jak&nbsp;<strong>nab\u00edr\u00e1te a zv\u011bt\u0161ujete se.&nbsp;<\/strong>\u010casto se v\u0161ak spojuje s&nbsp;<strong>vedlej\u0161\u00edmi \u00fa\u010dinky u\u017e\u00edv\u00e1n\u00ed p\u0159\u00edli\u0161 velk\u00e9ho mno\u017estv\u00ed kreatinu,&nbsp;<\/strong>jako je nevolnost, pr\u016fjem a dal\u0161\u00ed za\u017e\u00edvac\u00ed probl\u00e9my. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlouhodob\u00e9ho hlediska nasycovac\u00ed f\u00e1ze&nbsp;<strong>nen\u00ed nutn\u00e1.&nbsp;<\/strong>Konzumac\u00ed ni\u017e\u0161\u00ed d\u00e1vky kreatinu po del\u0161\u00ed dobu (nejm\u00e9n\u011b 28 dn\u00ed) nakonec dos\u00e1hnete&nbsp;<strong>toho sam\u00e9ho efektu a stejn\u00e9ho bodu nasycen\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/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>Jak\u00e1 forma kreatinu je nejlep\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin m\u00e1&nbsp;<strong>mnoho druh\u016f,&nbsp;<\/strong>kter\u00e9 v\u00fdrobci prod\u00e1vaj\u00ed bu\u010f samostatn\u011b nebo jako&nbsp;<strong>v\u00edceslo\u017ekov\u00e9 kreatiny.&nbsp;<\/strong>Nejpopul\u00e1rn\u011bj\u0161\u00ed formou je&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin monohydr\u00e1t<\/a><\/strong><strong>,&nbsp;<\/strong>kter\u00fd byl tak\u00e9 nejv\u00edce v\u011bdecky testov\u00e1n.&nbsp;Zb\u00fdvaj\u00edc\u00ed formy kreatinu pat\u0159\u00ed k nov\u011bj\u0161\u00edm typ\u016fm, a proto nejsou je\u0161t\u011b tak d\u016fkladn\u011b prozkoum\u00e1ny jako kreatin monohydr\u00e1t.&nbsp;Vzpome\u0148me proto alespo\u0148 p\u00e1r dal\u0161\u00edch&nbsp;<strong>forem kreatinu.<\/strong><span style=\"color: #ff6600;\">&nbsp;[43] [44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Kreatin monohydr\u00e1t<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;<\/a>&#8211;&nbsp;<\/strong>dlouhodob\u011b nejobl\u00edben\u011bj\u0161\u00ed forma kreatinu s ov\u011b\u0159en\u00fdmi \u00fa\u010dinky.&nbsp;Ji\u017e 5 a\u017e&nbsp;10 g&nbsp;kreatinu monohydr\u00e1tu m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00ed v\u00fdkonu, svalov\u00e9 vytrvalosti a velikosti sval\u016f.<\/li><li><strong><a href=\"https:\/\/gymbeam.cz\/kreatin-creapure-gymbeam-html-html.html\" target=\"_blank\" rel=\"noopener noreferrer\">Mikronizovan\u00fd kreatin<\/a><\/strong><strong>&nbsp;&#8211;&nbsp;<\/strong>je 100% \u010dist\u00fd kreatin monohydr\u00e1t, kter\u00fd zaru\u010duje je\u0161t\u011b lep\u0161\u00ed rozpustnost.<\/li><li><strong>Kreatin magn\u00e9zium chel\u00e1t &#8211;&nbsp;<\/strong>je slibn\u00fdm dopl\u0148kem v\u00fd\u017eivy, kter\u00fd zabra\u0148uje n\u00e1r\u016fstu hmotnosti vody p\u0159i n\u00edzk\u00fdch d\u00e1vk\u00e1ch.<\/li><li><strong>Kreatin pyruv\u00e1t &#8211;&nbsp;<\/strong>zp\u016fsobuje vy\u0161\u0161\u00ed d\u00e1vky kreatinu v krvi, zat\u00edm se ale neprok\u00e1zalo, \u017ee by to m\u011blo vliv na vy\u0161\u0161\u00ed v\u00fdkon.<\/li><li><strong>Kreatin citr\u00e1t &#8211;&nbsp;<\/strong>je l\u00e9pe rozpustn\u00fd ve vod\u011b ne\u017e kreatin monohydr\u00e1t.<\/li><li><strong>Kreatin mal\u00e1t &#8211;&nbsp;<\/strong>je kreatin v\u00e1zan\u00fd kyselinou jable\u010dnou.&nbsp;Ve srovn\u00e1n\u00ed s kreatinem monohydr\u00e1tem se l\u00e9pe rozpou\u0161t\u00ed ve vod\u011b, v\u00fdrazn\u011b urychluje regeneraci a sni\u017euje \u00fanavu b\u011bhem tr\u00e9ninku.<\/li><li><strong>Kreatin nitr\u00e1t &#8211;&nbsp;<\/strong>je molekula kreatinu s vazbou na dusi\u010dnanovou molekulu.&nbsp;Kreatin nitr\u00e1t je asi 10kr\u00e1t rozpustn\u011bj\u0161\u00ed ve vod\u011b ne\u017e kreatin monohydr\u00e1t a zlep\u0161uje roztahov\u00e1n\u00ed c\u00e9v.<\/li><li><strong>Pufrovan\u00fd kreatin (Kre-Alkalyn) &#8211;&nbsp;<\/strong>m\u00e1 vy\u0161\u0161\u00ed vyu\u017eitelnost, zaji\u0161\u0165uje rychlej\u0161\u00ed n\u00e1r\u016fst s\u00edly a svalov\u00e9 hmoty.&nbsp;Nav\u00edc neutralizuje kyselinu ml\u00e9\u010dnou, co\u017e pom\u00e1h\u00e1 p\u0159i regeneraci a k dosa\u017een\u00ed lep\u0161\u00edch v\u00fdkon\u016f.<\/li><li><strong>Kreatin hydrochlorid HCl &#8211;&nbsp;<\/strong>je 38kr\u00e1t rozpustn\u011bj\u0161\u00ed ne\u017e kreatin monohydr\u00e1t a dok\u00e1\u017ee se efektivn\u011bji absorbovat v t\u011ble.<\/li><li><strong>Kreatin ethyl ester &#8211;&nbsp;<\/strong>esterifikace kreatinu zvy\u0161uje jeho schopnost snadno pronikat st\u011bnami svalov\u00fdch bun\u011bk, \u010d\u00edm\u017e pozitivn\u011b ovliv\u0148uje jejich funkci a zlep\u0161uje vst\u0159eb\u00e1v\u00e1n\u00ed kreatinu do sval\u016f.<\/li><li><a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>V\u00edceslo\u017ekov\u00fd kreatin<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;<\/a>&#8211;&nbsp;<\/strong>propojuje v\u00fdhody a \u00fa\u010dinky r\u016fzn\u00fdch forem kreatinu do jedn\u00e9 sm\u011bsi.&nbsp;M\u016f\u017ee obsahovat a\u017e 7 typ\u016f kreatinu v jednom produktu, jako nap\u0159\u00edklad kreatin Crea7in.&nbsp;Fyzicky aktivn\u00ed lid\u00e9 a sportovci ocen\u00ed jeho v\u00fdhody, jako je rychl\u00e1 vst\u0159ebatelnost, r\u016fst svalov\u00e9 hmoty a dod\u00e1n\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed energie pro lep\u0161\u00ed v\u00fdkon.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o typech kreatinu dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<a title=\"V\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu a jeho form\u00e1ch\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/\" target=\"_blank\" rel=\"noopener noreferrer\">V\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu a jeho form\u00e1ch<\/a>.<\/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\/Copy_of_gymbeam_fullsize-22.jpg\" alt=\"Formy kreatinu\" width=\"843\" height=\"562\" title=\"Jak\u00e9 formy kreatinu existuj\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_kreatin_bezpecny\"><\/span><strong>Je kreatin bezpe\u010dn\u00fd?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i u\u017e\u00edv\u00e1n\u00ed kreatinu se opravdu nemus\u00edte&nbsp;<strong>b\u00e1t o sv\u00e9 zdrav\u00ed a bezpe\u010dnost.&nbsp;<\/strong>Je to toti\u017e naprosto&nbsp;<strong>bezpe\u010dn\u00fd dopln\u011bk v\u00fd\u017eivy.&nbsp;<\/strong>Jako suplement byl d\u016fkladn\u011b prozkoum\u00e1n a studie p\u0159i jeho u\u017e\u00edv\u00e1n\u00ed&nbsp;<strong>nezaznamenaly \u017e\u00e1dn\u00e9 nep\u0159\u00edzniv\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky.&nbsp;<\/strong><span style=\"color: #ff6600;\">[27] [28] [29]<\/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>1. Kreatin a rakovina<\/strong><\/h3>\n\n\n\n<p>Nejv\u011bt\u0161\u00ed m\u00fdty jsou, \u017ee zp\u016fsobuje rakovinu nebo probl\u00e9my s ledvinami.&nbsp;Uji\u0161\u0165ujeme v\u00e1s, \u017ee&nbsp;<strong>neexistuje \u017e\u00e1dn\u00fd v\u011bdeck\u00fd d\u016fkaz,&nbsp;<\/strong>kter\u00fd by spojoval kreatin jako faktor p\u0159i jak\u00e9koliv form\u011b rakoviny.&nbsp;Tvrzen\u00ed, kter\u00e1 ho spojuj\u00ed s&nbsp;rakovinou, nejsou v sou\u010dasnosti podlo\u017eena&nbsp;<strong>relevantn\u00edmi studiemi a d\u016fkazy.&nbsp;<\/strong>Kreatin dokonce v jednom v\u00fdzkumu na lidech \u00fa\u010dinkoval na&nbsp;<strong>ochranu DNA p\u0159ed oxida\u010dn\u00edm po\u0161kozen\u00edm&nbsp;<\/strong>z r\u016fzn\u00fdch zdroj\u016f, nap\u0159\u00edklad z cvi\u010den\u00ed.<span style=\"color: #ff6600;\">&nbsp;[30] [31] [32]<\/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 a ledviny<\/strong><\/h3>\n\n\n\n<p>Obavy, \u017ee&nbsp;<strong>po\u0161kozuje ledviny,&nbsp;<\/strong>vznikly proto, \u017ee kreatin m\u016f\u017ee zv\u00fd\u0161it hladinu kreatininu nad norm\u00e1ln\u00ed hodnoty.&nbsp;Tento stav se p\u0159itom pova\u017euje za&nbsp;<strong>ukazatel poruchy ledvin.&nbsp;<\/strong>Pokud v\u0161ak m\u00e1te zdrav\u00e9 ledviny, je pro v\u00e1s dopl\u0148ov\u00e1n\u00ed kreatinu bezpe\u010dn\u00e9.&nbsp;Pokud m\u00e1te jak\u00e9koliv onemocn\u011bn\u00ed ledvin, doporu\u010dujeme suplementaci kreatinu&nbsp;<strong>konzultovat s l\u00e9ka\u0159em,&nbsp;<\/strong>proto\u017ee neexistuj\u00ed dlouhodob\u00e9 studie, kter\u00e9 by zkoumaly u\u017e\u00edv\u00e1n\u00ed kreatinu na lidech s onemocn\u011bn\u00edm ledvin.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin ze stravy a kreatin, kter\u00fd produkuje j\u00e1tra, transformuj\u00ed kostern\u00ed svaly, mozek a dal\u0161\u00ed tk\u00e1n\u011b na fosfokreatin.&nbsp;Ten se zapojuje do procesu v\u00fdroby adenosintrifosf\u00e1tu, jeho\u017e&nbsp;<strong>vedlej\u0161\u00edm produktem je kreatinin.&nbsp;<\/strong>Za norm\u00e1ln\u00edch okolnost\u00ed kreatinin vylou\u010d\u00ed ledviny jako&nbsp;<strong>odpadn\u00ed l\u00e1tku.&nbsp;<\/strong>Pokud se funkce ledvin sn\u00ed\u017e\u00ed, kles\u00e1 i \u010distota kreatininu.&nbsp;To dok\u00e1\u017eeme odhalit pomoc\u00ed krevn\u00edho testu nebo m\u011b\u0159it kombinac\u00ed testu z krve a vzorku z mo\u010di.&nbsp;Hladiny kreatininu v krvi jsou nej\u010dast\u011bji pou\u017e\u00edvan\u00fdm&nbsp;<strong>ukazatelem funkce ledvin.&nbsp;<\/strong>Je toti\u017e p\u0159edpokladem, \u017ee pokud je hladina kreatininu vysok\u00e1, ledviny nejsou zdravotn\u011b v po\u0159\u00e1dku.&nbsp;<span style=\"color: #ff6600;\">[41] [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementace kreatinu v\u0161ak&nbsp;<strong>nem\u00e1 vliv na funkci ledvin,&nbsp;pouze na hladinu kreatininu.&nbsp;<\/strong>Studie&nbsp;<strong>nezjistily bezpe\u010dnostn\u00ed rizika&nbsp;<\/strong>kreatinu na po\u0161kozen\u00ed ledvin&nbsp;<strong>p\u0159i kr\u00e1tkodob\u00e9m ani dlouhodob\u00e9m u\u017e\u00edv\u00e1n\u00ed kreatinu.&nbsp;<\/strong>U zdrav\u00fdch dosp\u011bl\u00fdch osob je nepravd\u011bpodobn\u00e9, \u017ee by d\u00e1vky m\u00e9n\u011b ne\u017e&nbsp;5 g&nbsp;kreatinu na den v\u00fdznamn\u011b zv\u00fd\u0161ily hladinu kreatininu.&nbsp;Vy\u0161\u0161\u00ed d\u00e1vky ale mohou zp\u016fsobit&nbsp;<strong>m\u00edrn\u00e9 zv\u00fd\u0161en\u00ed kreatininu,&nbsp;<\/strong>kter\u00e9 v\u0161ak neznamen\u00e1 po\u0161kozen\u00ed ledvin.&nbsp;V\u011bt\u0161ina studi\u00ed zaznamenala pouze m\u00edrn\u00e9 zv\u00fd\u0161en\u00ed hladiny kreatininu, a to p\u0159i d\u00e1vce&nbsp;20 g&nbsp;kreatinu na den. <span style=\"color: #ff6600;\">[34 &#8211; 40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U lid\u00ed se suboptim\u00e1ln\u00ed funkc\u00ed ledvin m\u016f\u017ee b\u00fdt bezpe\u010dn\u00e9 dopl\u0148ovat kreatin v d\u00e1vce do&nbsp;3 g&nbsp;na den. <span style=\"color: #ff6600;\">[33]<\/span> Chyb\u00ed v\u0161ak&nbsp;<strong>dlouhodob\u00e9 studie,&nbsp;<\/strong>kter\u00e9 by potvrzovaly bezpe\u010dnost u\u017e\u00edv\u00e1n\u00ed kreatinu v takov\u00fdch p\u0159\u00edpadech.<\/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=\"Zpusobuje_kreatin_vypadavani_vlasu\"><\/span>Zp\u016fsobuje kreatin vypad\u00e1v\u00e1n\u00ed vlas\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studie z roku 2009 nazna\u010dila, \u017ee suplementace kreatinu by mohla&nbsp;<strong>zhor\u0161it vypad\u00e1v\u00e1n\u00ed vlas\u016f.&nbsp;<\/strong>V t\u00e9to RCT studii m\u011bli mu\u017ei, kte\u0159\u00ed konzumovali kreatin, zv\u00fd\u0161enou hladinu&nbsp;<strong>dihydrotestosteronu (DHT),&nbsp;<\/strong>kter\u00fd p\u0159isp\u00edv\u00e1 k vypad\u00e1v\u00e1n\u00ed vlas\u016f zejm\u00e9na u mu\u017e\u016f.<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>DHT je metabolit androgenu testosteronu.&nbsp;Enzym s n\u00e1zvem 5-alfa-redukt\u00e1za p\u0159ev\u00e1d\u00ed voln\u00fd testosteron na DHT.&nbsp;DHT se pak m\u016f\u017ee&nbsp;<strong>nav\u00e1zat na receptory vlasov\u00fdch folikul\u016f&nbsp;<\/strong>na poko\u017ece hlavy, co\u017e vede k jejich&nbsp;<strong>zmen\u0161ov\u00e1n\u00ed a zastaven\u00ed tvorby vlas\u016f&nbsp;<\/strong>v pr\u016fb\u011bhu \u010dasu.&nbsp;Na vypad\u00e1v\u00e1n\u00ed vlas\u016f v\u0161ak mohou b\u00fdt velmi \u00fa\u010dinn\u00e9 l\u00e9ky, kter\u00e9 blokuj\u00ed p\u016fsoben\u00ed 5-alfa-redukt\u00e1zy. <span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypad\u00e1v\u00e1n\u00ed vlas\u016f u mu\u017e\u016f vznik\u00e1 interakc\u00ed vlasov\u00fdch folikul\u016f s DHT.&nbsp;To, zda vlasy budou vypad\u00e1vat nebo ne, z\u00e1vis\u00ed na&nbsp;<strong>citlivosti jedince na DHT.&nbsp;<\/strong>Ovlivnit proces vypad\u00e1v\u00e1n\u00ed vlas\u016f v\u0161ak mohou i dal\u0161\u00ed faktory, jako&nbsp;<strong>genetick\u00e1 predispozice&nbsp;<\/strong>nebo&nbsp;<strong>tenk\u00e1 vlasov\u00e1 linie.&nbsp;<\/strong><span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U \u017een je v\u00fdvoj vypad\u00e1v\u00e1n\u00ed vlas\u016f m\u00e9n\u011b jasn\u00fd.&nbsp;P\u0159isp\u00edvaj\u00ed k n\u011bmu&nbsp;<strong>genetick\u00e9 faktory,&nbsp;<\/strong>ale nen\u00ed p\u0159esn\u011b identifikov\u00e1no kter\u00e9.&nbsp;Je tak\u00e9 p\u0159edpokladem, \u017ee DHT nehraje p\u0159i vypad\u00e1v\u00e1n\u00ed vlas\u016f u \u017een&nbsp;<strong>takovou roli jako u mu\u017e\u016f.&nbsp;<\/strong>Protich\u016fdn\u00e9 d\u016fkazy existuj\u00ed tak\u00e9 o&nbsp;<strong>vlivu estrogenu na vypad\u00e1v\u00e1n\u00ed vlas\u016f&nbsp;<\/strong>u \u017een, proto je t\u00e9m\u011b\u0159 nemo\u017en\u00e9 s jistotou tvrdit, co zp\u016fsobuje jejich vypad\u00e1v\u00e1n\u00ed vlas\u016f. <span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dihydrotestosteron (DHT) a genetika hraj\u00ed v\u00fdznamnou roli p\u0159i vypad\u00e1v\u00e1n\u00ed vlas\u016f u mu\u017e\u016f a men\u0161\u00ed roli p\u0159i vypad\u00e1v\u00e1n\u00ed vlas\u016f u \u017een.&nbsp;Faktory, kter\u00e9&nbsp;<strong>zp\u016fsobuj\u00ed vypad\u00e1v\u00e1n\u00ed vlas\u016f u \u017een,&nbsp;<\/strong>jsou v\u0161ak m\u00e9n\u011b zn\u00e1m\u00e9 ne\u017e faktory, kter\u00e9 zap\u0159\u00ed\u010di\u0148uj\u00ed mu\u017eskou ple\u0161atost.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pouze jedna mal\u00e1 randomizovan\u00e1 kontrolovan\u00e1 studie spojila&nbsp;<strong>suplementaci kreatinu se zv\u00fd\u0161enou hladinou DHT.&nbsp;<\/strong>Tato studie byla provedena na&nbsp;<strong>20 zdrav\u00fdch mlad\u00fdch mu\u017e\u00edch,&nbsp;<\/strong>hr\u00e1\u010d\u00edch rugby, kte\u0159\u00ed byli rozd\u011bleni do 2 skupin.&nbsp;Jedna skupina u\u017e\u00edvala placebo a druh\u00e1&nbsp;<strong>kreatin monohydr\u00e1t v d\u00e1vce&nbsp;25 g&nbsp;<\/strong>prvn\u00edch 7 dn\u00ed a potom&nbsp;5 g&nbsp;b\u011bhem udr\u017eovac\u00ed f\u00e1ze po dobu 14 dn\u00ed.&nbsp;V\u00fdsledky zjistily, \u017ee mezi skupinami&nbsp;<strong>nebyly velk\u00e9 zm\u011bny v hladin\u011b testosteronu.&nbsp;<\/strong>Pod\u00edl DHT v\u0161ak&nbsp;<strong>v\u00fdrazn\u011b stoupl ve skupin\u011b, kter\u00e1 u\u017e\u00edvala kreatin,&nbsp;<\/strong>a to a\u017e o 56,1% sedm\u00fd den testov\u00e1n\u00ed, b\u011bhem dvac\u00e1t\u00e9ho prvn\u00edho dne byla hodnota DHT o 40,8% vy\u0161\u0161\u00ed ne\u017e p\u0159ed testov\u00e1n\u00edm. <span style=\"color: #ff6600;\">[8]<\/span><\/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 krom\u011b v\u00fd\u0161e zm\u00edn\u011bn\u00e9ho v\u00fdzkumu neexistuje \u017e\u00e1dn\u00e1 jin\u00e1 studie, kter\u00e1 by testovala \u00fa\u010dinek&nbsp;<strong>kreatinu na pod\u00edl hladiny DHT.&nbsp;<\/strong>Je v\u0161ak n\u011bkolik studi\u00ed, kter\u00e9 se zab\u00fdvaj\u00ed&nbsp;<strong>\u00fa\u010dinky kreatinu na testosteron.&nbsp;<\/strong>Pouze dv\u011b z nich potvrdily zv\u00fd\u0161en\u00ed testosteronu po dopln\u011bn\u00ed&nbsp;20 g&nbsp;kreatinu b\u011bhem&nbsp;6 a&nbsp;7 dn\u00ed.&nbsp;<span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zb\u00fdvaj\u00edc\u00edch 10 randomizovan\u00fdch kontrolovan\u00fdch studi\u00ed nezjistilo \u017e\u00e1dn\u00fd \u00fa\u010dinek kreatinu na testosteron.&nbsp;Tyto v\u00fdzkumy se pohybovaly v rozmez\u00ed od 6 dn\u016f do 10 t\u00fddn\u016f, a testovaly&nbsp;<strong>d\u00e1vky kreatinu od 3 do&nbsp;25 g&nbsp;denn\u011b.&nbsp;<\/strong>D\u016fle\u017eit\u00e9 je tak\u00e9 zm\u00ednit, \u017ee&nbsp;<strong>5 studi\u00ed testovalo \u00fa\u010dinky kreatinu pr\u00e1v\u011b na voln\u00fd testosteron,&nbsp;<\/strong>a tud\u00ed\u017e formu testosteronu, kter\u00e1 se&nbsp;<strong>konvertuje na DHT,&nbsp;<\/strong>p\u0159i\u010dem\u017e nebylo zji\u0161t\u011bno \u017e\u00e1dn\u00e9 v\u00fdznamn\u00e9 zv\u00fd\u0161en\u00ed.&nbsp;Sou\u010dasn\u00e9 d\u016fkazy proto neumo\u017e\u0148uj\u00ed pravdiv\u011b vyvr\u00e1tit, ale ani potvrdit&nbsp;<strong>\u00fa\u010dinky kreatinu na vypad\u00e1v\u00e1n\u00ed vlas\u016f.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] [18 &#8211; 26]<\/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\/hair-loss-4818761_1920.jpg\" alt=\"Zp\u016fsobuje kreatin vypad\u00e1v\u00e1n\u00ed vlas\u016f?\" width=\"843\" height=\"562\" title=\"Zp\u016fsobuje kreatin vypad\u00e1v\u00e1n\u00ed vlas\u016f?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zpusobuje_kreatin_zavodnovani\"><\/span>Zp\u016fsobuje kreatin zavod\u0148ov\u00e1n\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chceme odpov\u011bd\u011bt na ot\u00e1zku, zda&nbsp;<strong>kreatin zavod\u0148uje,&nbsp;<\/strong>mus\u00edme se pod\u00edvat na dosavadn\u00ed studie.&nbsp;V\u00fdzkumy, kter\u00e9 testovaly&nbsp;<strong>p\u0159\u00edjem&nbsp;5 g&nbsp;kreatinu&nbsp;<\/strong>(v udr\u017eovac\u00ed f\u00e1zi, hned po f\u00e1zi nasycen\u00ed), zaznamenaly zv\u00fd\u0161en\u00ed celkov\u00e9 t\u011blesn\u00e9 hmotnosti vody o 6,2% za 9 t\u00fddn\u016f a&nbsp;1,1 kg&nbsp;za 42 dn\u00ed. <span style=\"color: #ff6600;\">[51] [52]<\/span> N\u011bkter\u00e9 studie, kter\u00e9 porovn\u00e1valy suplementaci kreatinu v kombinaci s&nbsp;tr\u00e9ninkem, v\u0161ak nezjistily&nbsp;<strong>\u017e\u00e1dn\u00e9 v\u00fdznamn\u00e9 rozd\u00edly&nbsp;<\/strong>v procentu\u00e1ln\u00edm mno\u017estv\u00ed vody.&nbsp;Vypad\u00e1 to tak, \u017ee m\u00edrn\u00e9 zadr\u017eov\u00e1n\u00ed vody bylo pozorov\u00e1no p\u0159i vy\u0161\u0161\u00edch d\u00e1vk\u00e1ch kreatinu.&nbsp;P\u0159i d\u00e1vce 0,03 g\/kg nebo&nbsp;2,3 g&nbsp;denn\u011b kreatin&nbsp;<strong>nezp\u016fsobuje zadr\u017eov\u00e1n\u00ed vody,&nbsp;<\/strong>a to i p\u0159es zv\u00fd\u0161en\u00ed celkov\u00e9 hmotnosti vody v t\u011ble d\u00edky p\u0159\u00edr\u016fstku svalov\u00e9 hmoty.<span style=\"color: #ff6600;\"> [53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie, kter\u00e9 m\u011b\u0159ily extracelul\u00e1rn\u00ed a intracelul\u00e1rn\u00ed vodu, zaznamenaly podobn\u00e9 zv\u00fd\u0161en\u00ed v obou p\u0159\u00edpadech.&nbsp;Kreatin&nbsp;<strong>nem\u00e1 tendenci m\u011bnit pom\u011br vody&nbsp;<\/strong>v r\u016fzn\u00fdch tk\u00e1n\u00edch.&nbsp;Minim\u00e1ln\u011b jedna studie potvrdila, \u017ee nen\u00ed v\u00fdznamn\u00fd rozd\u00edl v koncentraci intracelul\u00e1rn\u00ed a extracelul\u00e1rn\u00ed vod\u011b po 14 t\u00fddnech u\u017e\u00edv\u00e1n\u00ed&nbsp;5 g&nbsp;kreatinu denn\u011b. <span style=\"color: #ff6600;\">[54]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zavod\u0148ov\u00e1n\u00ed tedy skute\u010dn\u011b&nbsp;<strong>z\u00e1vis\u00ed na mno\u017estv\u00ed kreatinu,&nbsp;<\/strong>kter\u00e9 do t\u011bla p\u0159ijmeme.&nbsp;Nejde v\u0161ak o \u017e\u00e1dn\u00e9&nbsp;<strong>markantn\u00ed zvy\u0161ov\u00e1n\u00ed,&nbsp;<\/strong>jedn\u00e1 se sp\u00ed\u0161e o m\u00edrn\u011b zadr\u017eov\u00e1n\u00ed vody.&nbsp;<\/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\/IGI_7061_1_.jpg\" alt=\"Zp\u016fsobuje kreatin zavod\u0148ov\u00e1n\u00ed?\" width=\"843\" height=\"562\" title=\"Zp\u016fsobuje kreatin zavod\u0148ov\u00e1n\u00ed?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_vedlejsi_ucinky_kreatinu\"><\/span>Jak\u00e9 jsou vedlej\u0161\u00ed \u00fa\u010dinky kreatinu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin jako suplement je&nbsp;<strong>nejv\u00edce testovan\u00fdm dopl\u0148kem v\u00fd\u017eivy&nbsp;<\/strong>z&nbsp;<strong>hlediska bezpe\u010dnosti a vedlej\u0161\u00edch \u00fa\u010dink\u016f.&nbsp;<\/strong>Odborn\u00edci uskute\u010dnili mno\u017estv\u00ed v\u00fdzkum\u016f s r\u016fzn\u00fdmi d\u00e1vkami kreatinu a za jedin\u00fd negativn\u00ed \u00fa\u010dinek ozna\u010dili&nbsp;<strong>mo\u017enost tr\u00e1vic\u00edch pot\u00ed\u017e\u00ed a k\u0159e\u010d\u00ed.&nbsp;<\/strong>Ty v\u0161ak vznikaj\u00ed p\u0159i&nbsp;<strong>nedostate\u010dn\u00e9 hydrataci&nbsp;<\/strong>nebo tehdy, jestli\u017ee osoba najednou u\u017eije&nbsp;<strong>p\u0159\u00edli\u0161 velkou d\u00e1vku kreatinu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[48] [50]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1vka&nbsp;5 g&nbsp;denn\u011b nezp\u016fsobuje&nbsp;<strong>\u017e\u00e1dn\u00e9 nep\u0159\u00edzniv\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky&nbsp;<\/strong>a d\u00e1vka&nbsp;10 g&nbsp;denn\u011b po dobu 310 dn\u00ed tak\u00e9 nezp\u016fsobila v\u00fdrazn\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky oproti placebu.&nbsp;Dopl\u0148ov\u00e1n\u00ed kreatinu se uk\u00e1zalo b\u00fdt&nbsp;<strong>bezpe\u010dn\u00e9 i pro d\u011bti a mladistv\u00e9&nbsp;<\/strong>v d\u00e1vce 3 &#8211;&nbsp;5 g&nbsp;denn\u011b po dobu 2 a\u017e 6 m\u011bs\u00edc\u016f. <span style=\"color: #ff6600;\">[49] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jste v tomto \u010dl\u00e1nku na\u0161li v\u0161echny odpov\u011bdi na t\u00e9ma&nbsp;<strong>kreatin a jeho \u00fa\u010dinky, fungov\u00e1n\u00ed, d\u00e1vkov\u00e1n\u00ed, u\u017e\u00edv\u00e1n\u00ed a bezpe\u010dnost.&nbsp;<\/strong>Ur\u010dit\u011b doporu\u010dujeme vyzkou\u0161et&nbsp;<a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">suplementaci kreatinu,<\/a> proto\u017ee jde o&nbsp;<strong>funk\u010dn\u00ed, \u00fa\u010dinn\u00fd a cenov\u011b p\u0159ijateln\u00fd dopln\u011bk v\u00fd\u017eivy,&nbsp;<\/strong>kter\u00fd m\u00e1 sv\u00e9 m\u00edsto v j\u00eddeln\u00ed\u010dku za\u010d\u00e1te\u010dn\u00edk\u016f i pokro\u010dil\u00fdch sportovc\u016f.<\/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 do koment\u00e1\u0159\u016f, jak\u00e9 jsou va\u0161e&nbsp;<strong>zku\u0161enosti s u\u017e\u00edv\u00e1n\u00edm kreatinu.&nbsp;<\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di, kdy\u017e ho podpo\u0159\u00edte&nbsp;<strong>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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159e\u010dt\u011bte si o kreatinu, jeho \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed, bezpe\u010dnosti a zjist\u011bte, pro\u010d pat\u0159\u00ed k nejobl\u00edben\u011bj\u0161\u00edm a nejprod\u00e1van\u011bj\u0161\u00edm dopl\u0148k\u016fm na trhu sportovn\u00ed v\u00fd\u017eivy.<\/p>\n","protected":false},"author":25,"featured_media":79411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_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-168549","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>Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kreatin-pruvodce-kreatinem\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-27T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T14:14:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty\",\"datePublished\":\"2020-02-27T23:00:00+00:00\",\"dateModified\":\"2023-07-26T14:14:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\"},\"wordCount\":4205,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png\",\"keywords\":[\"dopl\u0148ky v\u00fd\u017eivy\",\"kreatin\",\"r\u016fst svalov\u00e9 hmoty\"],\"articleSection\":[\"V\u00fd\u017eivov\u00e9 dopl\u0148ky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\",\"name\":\"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png\",\"datePublished\":\"2020-02-27T23:00:00+00:00\",\"dateModified\":\"2023-07-26T14:14:11+00:00\",\"description\":\"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog","description":"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kreatin-pruvodce-kreatinem\/","og_type":"article","og_title":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog","og_description":"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.","og_url":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/","og_site_name":"GymBeam Blog","article_published_time":"2020-02-27T23:00:00+00:00","article_modified_time":"2023-07-26T14:14:11+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty","datePublished":"2020-02-27T23:00:00+00:00","dateModified":"2023-07-26T14:14:11+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/"},"wordCount":4205,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png","keywords":["dopl\u0148ky v\u00fd\u017eivy","kreatin","r\u016fst svalov\u00e9 hmoty"],"articleSection":["V\u00fd\u017eivov\u00e9 dopl\u0148ky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/","url":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/","name":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png","datePublished":"2020-02-27T23:00:00+00:00","dateModified":"2023-07-26T14:14:11+00:00","description":"Jak\u00e9 jsou \u00fa\u010dinky kreatinu a jak ho d\u00e1vkovat? Zjist\u011bte, pro\u010d pat\u0159\u00ed kreatin mezi nejobl\u00edben\u011bj\u0161\u00ed dopl\u0148ky stravy a jak\u00fd vliv m\u00e1 na r\u016fst sval\u016f.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_-_kreat_n_2_.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168549","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168549"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168549\/revisions"}],"predecessor-version":[{"id":484216,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168549\/revisions\/484216"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/79411"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168549"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168549"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}