{"id":222850,"date":"2021-03-15T16:22:21","date_gmt":"2021-03-15T15:22:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=222850"},"modified":"2024-05-28T10:41:44","modified_gmt":"2024-05-28T08:41:44","slug":"cum-sa-alegeti-cea-mai-buna-creatina","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/","title":{"rendered":"Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103?"},"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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Adevarata_fata_vs_fata_stiintifica_a_creatinei\" title=\"Adev\u0103rata fa\u021b\u0103 vs. fa\u021ba \u0219tiin\u021bific\u0103 a creatinei\">Adev\u0103rata fa\u021b\u0103 vs. fa\u021ba \u0219tiin\u021bific\u0103 a creatinei<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Rolul_creatinei_in_procesul_de_crestere_al_energiei\" title=\"Rolul creatinei \u00een procesul de cre\u0219tere al energiei\">Rolul creatinei \u00een procesul de cre\u0219tere al energiei<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Cele_mai_cunoscute_mituri_despre_creatina\" title=\"Cele mai cunoscute mituri despre creatin\u0103\">Cele mai cunoscute mituri despre creatin\u0103<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Creatina_monohidrata_o_regina_neincoronata\" title=\"Creatina monohidrat\u0103, o regin\u0103 ne\u00eencoronat\u0103\">Creatina monohidrat\u0103, o regin\u0103 ne\u00eencoronat\u0103<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Cum_sa_folositi_creatina_monohidrata_pentru_a_avea_cele_mai_bune_rezultate_posibile\" title=\"Cum s\u0103 folosi\u021bi creatina monohidrat\u0103 pentru a avea cele mai bune rezultate posibile\">Cum s\u0103 folosi\u021bi creatina monohidrat\u0103 pentru a avea cele mai bune rezultate posibile<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Alte_forme_de_creatina\" title=\"Alte forme de creatin\u0103\">Alte forme de creatin\u0103<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Creatina_este_potrivita_si_pentru_femei\" title=\"Creatina este potrivit\u0103 \u0219i pentru femei?\">Creatina este potrivit\u0103 \u0219i pentru femei?<\/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.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/#Rezumat\" title=\"Rezumat\">Rezumat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a> este un supliment foarte popular pentru sportivi, deoarece este absolut necesar\u0103 \u00een planul lor nutri\u021bional. Cu toate astea, putem da \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> afirma\u021bii care \u00eei atribuie diverse efecte uimitoare, care se transform\u0103 rapid din fapte \u0219tiin\u021bifice \u00een iluzii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este posibil s\u0103 fi auzit despre creatin\u0103 c\u0103 are acela\u0219i efect asupra corpului ca \u0219i steroizii, sau c\u0103 ajut\u0103 la formarea mu\u0219chilor f\u0103r\u0103 s\u0103 fie nevoie s\u0103 face\u021bi mi\u0219care. \u00cen special al doilea mit sun\u0103 foarte bine, dar chiar dac\u0103 creatina este benefic\u0103, nu poate face minuni. Motiv pentru care vom discuta ast\u0103zi despre cum func\u021bioneaz\u0103 aceasta din punct de vedere \u0219tiin\u021bific.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Adevarata_fata_vs_fata_stiintifica_a_creatinei\"><\/span>Adev\u0103rata fa\u021b\u0103 vs. fa\u021ba \u0219tiin\u021bific\u0103 a creatinei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Creatina este o molecul\u0103 care este produs\u0103 \u00een organism din aminoacizii<\/strong> numi\u021bi arginin\u0103, metionin\u0103 \u0219i glicin\u0103. Se formeaz\u0103 \u00een principal \u00een ficat, \u00eens\u0103 \u0219i rinichii \u0219i pancreasul au o pondere mai mic\u0103 \u00een produc\u021bia sa. O pute\u021bi g\u0103si \u00een anumite alimente \u0219i <strong>cea mai mare surs\u0103 de creatin\u0103 o reprezint\u0103 carnea \u0219i pe\u0219tele<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[1][19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aproximativ 95% din creatin\u0103 este stocat\u0103 \u00een mu\u0219chi. Restul de 5% se g\u0103se\u0219te \u00een creier, rinichi \u0219i ficat. <strong>Rolul creatinei este de a v\u0103 ajuta mu\u0219chii s\u0103 produc\u0103 energie<\/strong> atunci c\u00e2nd ridica\u021bi greut\u0103\u021bi sau c\u00e2nd face\u021bi un exerci\u021biu de intensitate ridicat\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beneficiile cheie ale creatinei includ<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [14] [15] [16] [20]<\/span><strong>:<\/strong><\/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\">\n<li>sus\u021bine antrenamentele de intensitate ridicat\u0103<\/li>\n\n\n\n<li>ajut\u0103 la formarea masei muscular\u0103<\/li>\n\n\n\n<li>ajut\u0103 celulele mu\u0219chilor s\u0103 produc\u0103 mai mult\u0103 energie<\/li>\n\n\n\n<li>poate contribui la dezvoltarea muscular\u0103<\/li>\n\n\n\n<li>poate \u00eembun\u0103t\u0103\u021bi func\u021bia cerebral\u0103<\/li>\n\n\n\n<li>are poten\u021biale efecte antidepresive<\/li>\n\n\n\n<li>are posibile efecte pozitive asupra proceselor de \u00eembonl\u0103vire<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rolul_creatinei_in_procesul_de_crestere_al_energiei\"><\/span>Rolul creatinei \u00een procesul de cre\u0219tere al energiei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Adenozin trifosfatul (ATP)<\/strong> este o substan\u021b\u0103 care joac\u0103 un <strong>rol cheie \u00een metabolismul \u0219i func\u021bionarea mu\u0219chilor.<\/strong> Ac\u021bioneaz\u0103 \u00een corpul nostru ca cea mai de baz\u0103 form\u0103 de energie, concentrat\u0103 \u00een celule. <strong>Este important pentru antrenamentele intense \u0219i alte activit\u0103\u021bi care necesit\u0103 o mi\u0219care rapid\u0103,<\/strong> cum ar fi sprintul, s\u0103riturile sau antrenamentele HIIT. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/image4-1124x1124.jpg\" alt=\"Creatina v\u0103 poate ajuta s\u0103 face\u021bi exerci\u021bii fizice mai intense pentru o perioad\u0103 mai lung\u0103 de timp.\" class=\"wp-image-214372\" style=\"width:843px;height:843px\" title=\"Creatina v\u0103 poate ajuta s\u0103 face\u021bi exerci\u021bii fizice mai intense pentru o perioad\u0103 mai lung\u0103 de timp.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4.jpg 1999w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Corpul <strong>poate astoca energia din ATP doar timp de c\u00e2teva secunde.<\/strong> Valoarea men\u021bionat\u0103 cel mai adesea este de la <strong>8 p\u00e2n\u0103 la 10 secunde de activitate de intensitate ridicat\u0103<\/strong>. Dup\u0103 care energia este resintetizat\u0103, dar cantitatea sa nu este suficient de mare pentru a acoperi \u00eentreaga performan\u021b\u0103. \u00cen majoritatea cazurilor, se recupereaz\u0103 doar atunci c\u00e2nd sunte\u021bi \u00een stare de repaus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un exerci\u021biu fizic \u00een sine poate necesita un consum mai mare de ATP pe secund\u0103 dec\u00e2t poate produce corpul. Acest lucru se manifest\u0103, de exemplu, prin faptul c\u0103 pute\u021bi alerga rapid pe deplin, sub form\u0103 de sprint, doar timp de c\u00e2teva secunde. Dup\u0103 care energia ATP este epuizat\u0103. <strong>Aici intr\u0103 \u00een ac\u021biune<\/strong> <strong>creatina<\/strong> legat\u0103 de anionul fosfat. \u00cempreun\u0103 creeaz\u0103 a\u0219a-numitul fosfat de creatin\u0103, <strong>care este<\/strong> <strong>folosit pentru a produce un nou aport de energie din ATP.<\/strong> \u00cen realitate, creatina este cea care <strong>ajut\u0103 la ob\u021binerea unei performan\u021be mai intense pe<\/strong> <strong>o perioad\u0103 mai lung\u0103 de timp<\/strong> \u0219i \u00eent\u00e2rzie astfel epuizarea ATP asociat\u0103 cu o performan\u021b\u0103 sc\u0103zut\u0103. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[5] [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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cele_mai_cunoscute_mituri_despre_creatina\"><\/span>Cele mai cunoscute mituri despre creatin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina nu este doar unul dintre cele mai populare suplimente, ci \u0219i unul dintre cele mai ne\u00een\u021belese, \u00een ciuda faptului c\u0103<strong> a fost studiat\u0103 mai mult dec\u00e2t orice alt supliment nutritiv.<\/strong> Exist\u0103 diverse mituri legate de ea \u0219i am vrea s\u0103 demonstr\u0103m c\u0103 sunt false. S\u0103 arunc\u0103m o privire la unele dintre afirma\u021biile legate de creatin\u0103:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mitul nr. 1: Creatina are acela\u0219i efect asupra corpului ca \u0219i steroizii anabolici<\/strong><\/h3>\n\n\n\n<p>Creatina poate ajuta la dezvoltarea masei musculare \u0219i la cre\u0219terea for\u021bei. Cu toate astea, potrivit cercet\u0103rilor efectuate de Universitatea din Leuven din Belgia, nu modific\u0103 r\u0103spunsurile hormonale anabolice la antrenament. Pentru organism, <strong>este una dintre substan\u021bele naturale \u0219i proprii,<\/strong> care doar m\u0103re\u0219te rezervele de energie din organism. Asta v\u0103 permite s\u0103 v\u0103 antrena\u021bi mai intens \u0219i mai mult. Drept urmare, efectul s\u0103u se poate reflecta \u00een rezultate mai bune de antrenament sau \u00eentr-un impuls mai puternic \u00een dezvoltarea muscular\u0103. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mitul nr. 2: Creatina ajut\u0103 la dezvoltarea masei musculare f\u0103r\u0103 s\u0103 fie nevoie de mi\u0219care<\/strong><\/h3>\n\n\n\n<p><span class=\"tadv-color\">Oamenii de \u0219tiin\u021b\u0103 au confirmat faptul c\u0103 aceasta ofer\u0103 cele mai bune rezultate atunci c\u00e2nd este combinat\u0103 cu un antrenament de for\u021b\u0103. Doar la copiii cu distrofie muscular\u0103 s-au observat unele \u00eembun\u0103t\u0103\u021biri f\u0103r\u0103 exerci\u021bii.<\/span><span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp; [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mitul nr. 5: Creatina nu este sigur\u0103<\/strong><\/h3>\n\n\n\n<p>Multe studii realizate pe siguran\u021ba creatinei nu au ar\u0103tat dovezi semnificative cum c\u0103 ar avea efecte adverse periculoase.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"wp-block-heading is-style-default\"><strong>Mitul nr. 4: Creatina duce la c\u0103derea p\u0103rului<\/strong><\/h3>\n\n\n\n<p>Studiile au ar\u0103tat c\u0103 utilizarea creatinei este complet sigur\u0103 \u0219i nu provoac\u0103 probleme persoanelor s\u0103n\u0103toase. Acest lucru se aplic\u0103 \u0219i mitului legat de c\u0103derea p\u0103rului.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 mai \u00een detaliu miturile legate de creatin\u0103, le-am dezb\u0103tut pe cele mai comune \u00een articolul&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/\" target=\"_blank\" aria-label=\"4 mituri \u0219i adev\u0103ruri despre efectele adverse ale creatinei (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 mituri \u0219i adev\u0103ruri despre efectele adverse ale creatinei<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatina_monohidrata_o_regina_neincoronata\"><\/span>Creatina monohidrat\u0103, o regin\u0103 ne\u00eencoronat\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd vorbim despre cea mai bun\u0103 form\u0103 de creatin\u0103, mul\u021bi se g\u00e2ndesc la forma monohidrat\u0103. Trebuie remarcat faptul c\u0103 fac asta pe bun\u0103 dreptate. Este cea mai cunoscut\u0103 \u0219i cea mai comun\u0103 form\u0103 de creatin\u0103.&nbsp;<strong>Face subiectul majorit\u0103\u021bii cercet\u0103rilor \u0219tiin\u021bifice,&nbsp;<\/strong>iar asta o facea&nbsp;<strong>cea mai eficient\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Monohidratul este asociat cu cele mai frecvente efecte benefice, <strong>cum ar fi \u00eembun\u0103t\u0103\u021birea performan\u021bei \u00een timpul mi\u0219c\u0103rii.<\/strong> O anumit\u0103 form\u0103 de creatin\u0103 este legat\u0103 de o molecul\u0103 de ap\u0103. De aici \u0219i-a luat \u0219i denumirea &#8211; monohidrat. Con\u021bine <strong>aproximativ 90% creatin\u0103 pur\u0103 \u0219i este una<\/strong> <strong>dintre cele mai accesibile ca \u0219i pre\u021b<\/strong>. Dezavantajul s\u0103u poate fi&nbsp;solubilitatea relativ sc\u0103zut\u0103 \u00een ap\u0103.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[11] [13]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg\" alt=\"Creatina monohidrat\u0103 - cea mai sigur\u0103 \u0219i mai popular\u0103 form\u0103 de creatin\u0103\" class=\"wp-image-214807\" style=\"width:843px;height:632px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_folositi_creatina_monohidrata_pentru_a_avea_cele_mai_bune_rezultate_posibile\"><\/span>Cum s\u0103 folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatina monohidrat\u0103<\/a> pentru a avea cele mai bune rezultate posibile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi utiliza creatina \u00een cicluri, dar nu este neap\u0103rat. Cel mai adesea se folose\u0219te \u00een dou\u0103 moduri:<\/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\">\n<li><strong>\u00cen faza ini\u021bial\u0103<\/strong> 20 g zilnic, timp de 5-7 zile. Ulterior 3-5 g pe zi pentru a-i men\u021bine nivelul crescut \u00een organism.<\/li>\n\n\n\n<li><strong>F\u0103r\u0103 faza ini\u021bial\u0103,&nbsp;<\/strong>ex. 3-5 g pe zi pe termen lung, f\u0103r\u0103 s\u0103 fie nevoie de o pauz\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat c\u0103 ambele metode au<strong> acela\u0219i<\/strong> <strong>efect<\/strong> asupra cre\u0219terii nivelului de creatin\u0103. Cu toate astea, primul este <strong>mai rapid, deoarece creatina ajunge mai repede \u00een mu\u0219chi<\/strong>. Drept urmare, pute\u021bi beneficia de ea mai repede pentru oricare dintre performan\u021bele voastre sportive. Beneficiile pe care le pute\u021bi ob\u021bine de la creatin\u0103 <strong>depind de depozitele sale curente din mu\u0219chi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen realitate, asta \u00eenseamn\u0103 c\u0103 cei care ob\u021bin cantit\u0103\u021bi mari de creatin\u0103 din alimente precum carnea ro\u0219ie pot experimenta efecte mai mici ale supliment\u0103rii. Cu toate astea, dac\u0103 con\u021binutul de creatin\u0103 din mu\u0219chii este sc\u0103zut, efectele pot fi cu adev\u0103rat semnificative. <strong>\u0218i vegetarienii \u0219i veganii ar putea beneficia, de asemenea, de suplimentarea acesteia<\/strong>, deoarece dieta lor nu con\u021bine alimente de origine animal\u0103 care sunt \u00een mod natural bogate \u00een creatin\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alte_forme_de_creatina\"><\/span>Alte forme de creatin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare form\u0103 de creatin\u0103 are o <strong>compozi\u021bie, o solubilitate \u0219i un grad de eficacitate diferite.<\/strong> Poate fi <strong>micronizat\u0103<\/strong> sau procesat\u0103 mecanic pentru a fi mai solubil\u0103 \u00een ap\u0103. Teoretic, o solubilitate mai bun\u0103 a creatinei ar putea \u00eembun\u0103t\u0103\u021bi capacitatea organismului de a o absorbi. Alte diferen\u021be pot fi g\u0103site \u00een substan\u021bele ad\u0103ugate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre exemplu, unele pot con\u021bine diver\u0219i aditivi pentru a-i cre\u0219te absorb\u021bia. Ca urmare, sunt pu\u021bin mai eficiente. Foarte important \u00eens\u0103, toate formele de creatin\u0103 fac \u00een esen\u021b\u0103 acelea\u0219i lucruri pentru organism, care <strong>contribuie la dezvoltarea muscular\u0103, la cre\u0219terea for\u021bei \u0219i ajut\u0103 la producerea de energie din ATP<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pute\u021bi \u00eent\u00e2lni \u0219i o form\u0103 special\u0103 &#8211; <a href=\"https:\/\/gymbeam.ro\/creatina-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creapure<\/a>. Este creatin\u0103 100% pur\u0103, testat\u0103 \u00een laborator <\/strong>\u0219i produ\u0103 \u00een Germania. Este certificat\u0103 \u0219i este potrivit\u0103 \u0219i pentru vegani. <span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O alt\u0103 form\u0103 popular\u0103 este \u0219i <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/creatina-hcl-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">clorhidratul de creatin\u0103 (HCl)<\/a>.<\/strong> Este produs\u0103 printr-o combina\u021bie de creatin\u0103 \u0219i o molecul\u0103 de clorhidrat. Are o solubilitate foarte bun\u0103, ceea ce reprezint\u0103 un mare avantaj. Conform studiilor, este <strong>de p\u00e2n\u0103 la 38 de ori mai solubil\u0103 dec\u00e2t forma monohidrat\u0103.&nbsp;<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28338,36358,80965,86281\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Creatina multi-component\u0103 <\/strong>este, de asemenea, foarte popular\u0103. Reprezint\u0103 mai multe forme de creatin\u0103, ale c\u0103ror avantaje sunt combinate \u00eentr-un singur amestec. Poate con\u021bine ingrediente active pentru a sus\u021bine performan\u021ba \u00een timpul antrenamentului sau regenerarea muscular\u0103. Un exemplu bun este produsul nostru <a href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina Crea7in<\/a>, care con\u021bine \u0219apte tipuri de creatin\u0103 pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei, rezisten\u021bei \u0219i dezvolt\u0103rii musculare. Am analizat \u00een detaliu alte forme de creatin\u0103 \u00een articolul <a href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tot ce trebuie s\u0103 \u0219ti\u021bI despre creatin\u0103 \u0219I formele acesteia.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg\" alt=\"Creatina multi-component\u0103- o versiune popular\u0103\" class=\"wp-image-214821\" style=\"width:843px;height:563px\" title=\"Creatina multi-component\u0103 ofer\u0103 mai multe forme de creatin\u0103, ale c\u0103ror avantaje sunt combinate \u00eentr-un singur amestec. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatina_este_potrivita_si_pentru_femei\"><\/span>Creatina este potrivit\u0103 \u0219i pentru femei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/image2-1.jpg\" alt=\"Cu siguran\u021b\u0103 femeile pot lua creatin\u0103 pentru a-\u0219i atinge obiectivele.  \" class=\"wp-image-214504\" title=\"Cu siguran\u021b\u0103 femeile pot lua creatin\u0103, le fel \u021bi pentru a-\u0219i atinge obiectivele.  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image2-1.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image2-1-300x400.jpg 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i exist\u0103 diferen\u021be \u00eentre anatomia masculin\u0103 \u0219i cea feminin\u0103, mu\u0219chii \u0219i sistemele energetice func\u021bioneaz\u0103 la fel. Asta \u00eenseamn\u0103 c\u0103, <strong>dac\u0103 suplimentarea cu creatin\u0103 ajut\u0103 b\u0103rba\u021bii, acela\u0219i lucru este valabil \u0219i pentru femei.<\/strong> Cu toate astea, multe femei se tem s\u0103 ia creatin\u0103. Acest lucru se datoreaz\u0103 faptului c\u0103 poate avea un efect pozitiv asupra dezvolt\u0103rii musculare. Prin urmare, pe femei le \u00eengrijoreaz\u0103 faptul c\u0103 \u00een urma adminsitr\u0103rii de creatin\u0103 s\u0103 nu ajung\u0103 s\u0103 aibe un corp musculps cu aspect masculin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 acest lucru este pu\u021bin probabil. <strong>Exist\u0103 diferen\u021be mari \u00eentre hormonii masculini \u0219i feminini \u00een ceea ce prive\u0219te produc\u021bia muscular\u0103.<\/strong> B\u0103rba\u021bii au de obicei mai mult\u0103 mas\u0103 muscular\u0103 \u0219i fibre musculare mai rapide. Ca urmare, creatina are un efect semnificativ mai mare asupra lor \u00een acest sens. <span class=\"tadv-color\" 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<p>Creatina \u00een sine <strong>nu face corpul voluminos<\/strong>. \u00cen schimb, efectul s\u0103u trebuie privit ca un <strong>ajutor pentru maximizarea rezultatelor antrenamentelor pentru anumite obiective<\/strong>. V\u0103 poate ajuta cu adev\u0103rat, de exemplu, s\u0103 ridica\u021bi mai multe greut\u0103\u021bi sau s\u0103 alerga\u021bi mai repede \u0219i s\u0103 rezista\u021bi pu\u021bin mai mult la o intensitate mai mare. De exemplu, dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, probabil c\u0103 v\u0103 antrena\u021bi diferit \u0219i urma\u021bi \u0219i o diet\u0103 diferit\u0103. Creatina func\u021bioneaz\u0103 doar ca un mijloc de a v\u0103 ajuta s\u0103 v\u0103 atinge\u021bi anumite obiective. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rezumat\"><\/span>Rezumat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe baza celor enumerate mai sus, \u0219ti\u021bi deja c\u0103 <strong>creatina nu este un \u00eenlocuitor pentru steroizi.<\/strong> De asemenea, nu are efecte anabolice, iar administrarea sa nu v\u0103 va transforma \u00een Rambo. Din punct de vedere \u0219tiin\u021bific, are rolul de a sus\u021bine<strong> producerea de energie<\/strong>.<strong> Permite realizarea unor antrenamente mai intense \u0219i mai dificile<\/strong>, lucru care se poate reflecta \u00eentr-o <strong>dezvoltare mai eficient\u0103 a masei musculare.<\/strong> Este disponibil\u0103 \u00een mai multe forme, cu diferite ajust\u0103ri ale compozi\u021biei. Cea mai semnificativ\u0103 diferen\u021b\u0103, \u00een majoritatea cazurilor, o reprezint\u0103 solubilitatea \u0219i aditivii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea, regina ne\u00eencoronat\u0103 este<a href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" aria-label=\" creatina monohidrat\u0103. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>creatina<\/strong> <strong>monohidrat\u0103<\/strong>.<\/a> Este subiectul majorit\u0103\u021bii studiilor \u0219tiin\u021bifice \u0219i a fost proclamat\u0103 ca fiind <strong>cea mai<\/strong> <strong>eficient\u0103.<\/strong> De asemenea, ofer\u0103 <strong>cel mai bun raport<\/strong> <strong>pre\u021b-performan\u021b\u0103.<\/strong> Cu toate astea, dezavantajul acesteia este o solubilitate mai mic\u0103, dar dac\u0103 pentru voi nu este o problem\u0103, pute\u021bi \u00eencerca forma micronizat\u0103. Creatina Creapure, care garanteaz\u0103 o compozi\u021bie 100% pur\u0103, poate fi, de asemenea, o alegere interesant\u0103 pentru voi. Dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi cele mai multe beneficii, pute\u021bi recurge la <strong>formele multi-componente.<\/strong> <strong>Creatina<\/strong> <strong>poate fi folosit\u0103 \u0219i de femei<\/strong> pentru a le ajuta s\u0103 \u00ee\u0219i ating\u0103 obiectivele. Nici m\u0103car nu trebuie s\u0103-\u0219i fac\u0103 griji c\u0103 trupul lor se transform\u0103 \u00een corpul unui b\u0103rbat musculos. Este doar un mit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi ce experien\u021be ave\u021bi cu creatina? Care dintre formele sale v\u0103 place cel mai mult? Spune\u021bi-ne p\u0103rerea voastr\u0103 \u00een comentarii. Iar dac\u0103 v-a pl\u0103cut articolul, ne-am bucura s\u0103 \u00eel shareui\u021bi \u0219i prietenilor. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><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\"><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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Care este cea mai bun\u0103 creatin\u0103 pentru dezvoltarea mu\u0219chilor \u0219i o performan\u021b\u0103 sportiv\u0103 mai bun\u0103? Pot lua \u0219i femeile creatin\u0103? Ve\u021bi \u00eenv\u0103\u021ba toate astea \u0219i mult mai multe din articolul nostru. <\/p>\n","protected":false},"author":120,"featured_media":214861,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6770,6530,6458,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-222850","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-creatina","9":"tag-energie-ro","10":"tag-exercitii-ro","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care este cea mai bun\u0103 creatin\u0103 pentru dezvoltarea masei musculare \u0219i pentru o performan\u021b\u0103 sportiv\u0103 mai bun\u0103? 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