{"id":227682,"date":"2021-03-08T10:20:05","date_gmt":"2021-03-08T09:20:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227682"},"modified":"2024-05-27T16:07:50","modified_gmt":"2024-05-27T14:07:50","slug":"hogyan-valasszuk-ki-a-legjobb-kreatint","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/","title":{"rendered":"Hogyan v\u00e1lasszuk ki a legjobb kreatint?"},"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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#A_kreatin_igazi_vs_tudomanyos_arca\" title=\"A kreatin igazi vs. tudom\u00e1nyos arca\">A kreatin igazi vs. tudom\u00e1nyos arca<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#A_kreatin_aranya_az_energia_novelesenek_folyamataban\" title=\"A kreatin ar\u00e1nya az energia n\u00f6vel\u00e9s\u00e9nek folyamat\u00e1ban\">A kreatin ar\u00e1nya az energia n\u00f6vel\u00e9s\u00e9nek folyamat\u00e1ban<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#A_kreatinrol_keringo_leggyakoribb_mitoszok\" title=\"A kreatinr\u00f3l kering\u0151 leggyakoribb m\u00edtoszok\">A kreatinr\u00f3l kering\u0151 leggyakoribb m\u00edtoszok<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#Kreatin_monohidrat_a_koronazatlan_kiraly_szerepeben\" title=\"Kreatin monohidr\u00e1t a koron\u00e1zatlan kir\u00e1ly szerep\u00e9ben\">Kreatin monohidr\u00e1t a koron\u00e1zatlan kir\u00e1ly szerep\u00e9ben<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#Hogyan_kell_szedni_a_kreatin_monohidratot_hogy_a_legjobb_eredmenyt_erd_el\" title=\"Hogyan kell szedni a kreatin monohidr\u00e1tot, hogy a legjobb eredm\u00e9nyt \u00e9rd el\">Hogyan kell szedni a kreatin monohidr\u00e1tot, hogy a legjobb eredm\u00e9nyt \u00e9rd el<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#A_kreatin_egyeb_formai\" title=\"A kreatin egy\u00e9b form\u00e1i\">A kreatin egy\u00e9b form\u00e1i<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#A_kreatin_a_nok_szamara_is_alkalmas\" title=\"A kreatin a n\u0151k sz\u00e1m\u00e1ra is alkalmas?\">A kreatin a n\u0151k sz\u00e1m\u00e1ra is alkalmas?<\/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.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#Osszefoglalas\" title=\"\u00d6sszefoglal\u00e1s\">\u00d6sszefoglal\u00e1s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-utmutato-a-maximalis-izomtomeg-noveleshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>&nbsp;egy nagyon n\u00e9pszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 sz\u00e1mtalan sportol\u00f3 sz\u00e1m\u00e1ra, amely nem hi\u00e1nyozhat a t\u00e1pl\u00e1lkoz\u00e1si terv\u00fckb\u0151l. A gyakorlatban azonban tal\u00e1lkozhatunk azzal is, hogy k\u00fcl\u00f6nf\u00e9le csod\u00e1latos hat\u00e1sokat tulajdon\u00edtanak neki, amelyek elrugaszkodtak a tudom\u00e1nyos t\u00e9nyekt\u0151l \u00e9s a fant\u00e1zia hat\u00e1r\u00e1t s\u00farolj\u00e1k.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n m\u00e1r t\u00f6bbsz\u00f6r tal\u00e1lkozt\u00e1l azzal a hamis \u00e1ll\u00edt\u00e1ssal, hogy a kreatin \u00fagy hat a testre, mint a szteroidok. Esetleg azzal, hogy an\u00e9lk\u00fcl seg\u00edt izomt\u00f6meget szerezni, hogy edzen\u00e9l. K\u00fcl\u00f6n\u00f6sen a m\u00e1sodik m\u00edtosz hangzik nagyon j\u00f3l, de m\u00e9g ha a kreatin hasznos is, nem k\u00e9pes csod\u00e1kat m\u0171velni. Ez\u00e9rt ma tudom\u00e1nyos szempontb\u00f3l megy\u00fcnk bele r\u00e9szletesen a m\u0171k\u00f6d\u00e9s\u00e9be.<\/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=\"A_kreatin_igazi_vs_tudomanyos_arca\"><\/span>A kreatin igazi vs. tudom\u00e1nyos arca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A&nbsp;<strong>kreatin egy olyan molekula, amelyet a szervezet<\/strong>&nbsp;arginin, metionin \u00e9s glicin aminosavakb\u00f3l \u00e1ll\u00edt el\u0151. Els\u0151sorban a m\u00e1jban termel\u0151dik, kisebb r\u00e9szben pedig a ves\u00e9k \u00e9s a hasny\u00e1lmirigy vesz r\u00e9szt a termel\u00e9s\u00e9ben. Egyes \u00e9lelmiszerekben is megtal\u00e1lhat\u00f3,&nbsp;<strong>legnagyobb forr\u00e1sa a h\u00fas \u00e9s a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">hal<\/a><\/strong>.[1][19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin k\u00f6r\u00fclbel\u00fcl 95%-\u00e1t a szervezet\u00fcnk az izmokban t\u00e1rolja. A fennmarad\u00f3 5% az agyban, a ves\u00e9kben \u00e9s a m\u00e1jban tal\u00e1lhat\u00f3 meg.&nbsp;<strong>A kreatin feladata, hogy seg\u00edtse az izmokat az energiatermel\u00e9sben<\/strong>, amikor neh\u00e9z s\u00falyokat emelgetsz vagy nagy intenzit\u00e1s\u00fa testmozg\u00e1st v\u00e9gzel.&nbsp;[2] [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A kreatin legfontosabb el\u0151nyei a k\u00f6vetkez\u0151k<\/strong>&nbsp;[7] [14] [15] [16] [20]<strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u00e1mogatja a nagy intenzit\u00e1s\u00fa edz\u00e9st<\/li>\n\n\n\n<li>seg\u00edti az izomt\u00f6meg kialak\u00edt\u00e1s\u00e1t <\/li>\n\n\n\n<li>seg\u00edt az izomsejteknek t\u00f6bb energi\u00e1t termelni <\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rulhat az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez<\/li>\n\n\n\n<li>jav\u00edthatja az agy m\u0171k\u00f6d\u00e9s\u00e9t<\/li>\n\n\n\n<li>potenci\u00e1lis antidepressz\u00e1ns hat\u00e1sai vannak<\/li>\n\n\n\n<li>pozit\u00edv hat\u00e1sai lehetnek a megbeteged\u00e9sekn\u00e9l<\/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=\"A_kreatin_aranya_az_energia_novelesenek_folyamataban\"><\/span>A kreatin ar\u00e1nya az energia n\u00f6vel\u00e9s\u00e9nek folyamat\u00e1ban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az adenozin-trifoszf\u00e1t (ATP)&nbsp;<\/strong>egy olyan anyag, amely<strong>&nbsp;kulcsszerepet j\u00e1tszik az anyagcser\u00e9ben \u00e9s az izomm\u0171k\u00f6d\u00e9sben.&nbsp;<\/strong>A test\u00fcnkben az energia legalapvet\u0151bb form\u00e1jak\u00e9nt tal\u00e1lhat\u00f3 meg \u00e9s a sejtekben koncentr\u00e1l\u00f3dik.&nbsp;<strong>Fontos az intenz\u00edv edz\u00e9s \u00e9s m\u00e1s tev\u00e9kenys\u00e9gek sor\u00e1n, amelyek robban\u00e9konys\u00e1got ig\u00e9nyelnek,&nbsp;<\/strong>mint p\u00e9ld\u00e1ul a sprintel\u00e9s, a jumping \u00e9s a HIIT edz\u00e9s.&nbsp;[4]<\/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=\"A kreatin seg\u00edthet intenz\u00edvebben edzeni hosszabb id\u0151n \u00e1t.\" class=\"wp-image-214372\" style=\"width:843px;height:843px\" title=\"A kreatin seg\u00edthet intenz\u00edvebben edzeni hosszabb id\u0151n \u00e1t.\" 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>A test\u00fcnk \u00fagy m\u0171k\u00f6dik, hogy csak&nbsp;<strong>n\u00e9h\u00e1ny m\u00e1sodpercig k\u00e9pes t\u00e1rolni az ATP-b\u0151l nyert energi\u00e1t<\/strong>.&nbsp;Leggyakrabban&nbsp;<strong>8-10 m\u00e1sodperc nagy intenzit\u00e1s\u00fa aktivit\u00e1shoz<\/strong>&nbsp;el\u00e9g.&nbsp;Ezut\u00e1n az energia \u00fajratermel\u0151dik, de ez a mennyis\u00e9g nem elegend\u0151 a teljes teljes\u00edtm\u00e9ny lefed\u00e9s\u00e9hez. A t\u00falnyom\u00f3 t\u00f6bbs\u00e9gben csak akkor \u00e1ll helyre, ha nyugalmi \u00e1llapotban vagyunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az edz\u00e9s nagyobb ATP-fogyaszt\u00e1st ig\u00e9nyelhet m\u00e1sodpercenk\u00e9nt, mint amennyit a test\u00fcnk k\u00e9pes gener\u00e1lni. Ez p\u00e9ld\u00e1ul abban nyilv\u00e1nul meg, hogy csak n\u00e9h\u00e1ny m\u00e1sodpercig tudunk teljes er\u0151bedob\u00e1ssal sprintelni. Ezut\u00e1n az ATP energi\u00e1nk kimer\u00fcl.&nbsp;Itt j\u00f6n k\u00e9pbe a foszf\u00e1t anionhoz k\u00f6t\u00f6tt&nbsp;<strong>kreatin<\/strong>.&nbsp;Egy\u00fctt \u00fagynevezett. kreatin-foszf\u00e1tot hoznak l\u00e9tre, amelyet&nbsp;<strong>az \u00faj ATP energiaell\u00e1t\u00e1s el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra haszn\u00e1l fel&nbsp;<\/strong>a szervezet.&nbsp;A gyakorlatban a kreatin seg\u00edthet&nbsp;<strong>intenz\u00edvebb teljes\u00edtm\u00e9nyt ny\u00fajtani hosszabb ideig<\/strong>, \u00edgy k\u00e9slelteti az&nbsp; ATP kimer\u00fcl\u00e9shez kapcsol\u00f3d\u00f3 cs\u00f6kken\u0151 teljes\u00edtm\u00e9nyt.&nbsp;[5] [6]<\/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=\"A_kreatinrol_keringo_leggyakoribb_mitoszok\"><\/span>A kreatinr\u00f3l kering\u0151 leggyakoribb m\u00edtoszok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin nemcsak az egyik legn\u00e9pszer\u0171bb, hanem az egyik legink\u00e1bb f\u00e9lre\u00e9rtett t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 annak ellen\u00e9re, hogy&nbsp;<strong>err\u0151l a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151r\u0151l k\u00e9sz\u00edtett\u00e9k eddig a legt\u00f6bb tanulm\u00e1nyt<\/strong>.&nbsp;K\u00fcl\u00f6nb\u00f6z\u0151 m\u00edtoszok keringenek r\u00f3la, amelyeket szeretn\u00e9nk megc\u00e1folni. N\u00e9zz\u00fck meg a kreatinnal kapcsolatos sz\u00e1mos hamis \u00e1ll\u00edt\u00e1s \u00e1ttekint\u00e9s\u00e9t:<\/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\"><div>\n\n<strong><span lang=\"HU\">1. m\u00edtosz: A kreatin anabolikumk\u00e9nt hat a test\u00fcnkre&nbsp;&nbsp;<\/span><\/strong>\n\n<\/div><\/h3>\n\n\n\n<p>A kreatin hozz\u00e1j\u00e1rulhat az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9hez \u00e9s az er\u0151 n\u00f6vel\u00e9s\u00e9hez. A belgiumi Leuven Egyetem kutat\u00e1sa szerint azonban nem v\u00e1ltoztatja meg az anabolikus hormon\u00e1lis reakci\u00f3kat az edz\u00e9sre. A szervezet sz\u00e1m\u00e1ra ez<strong>&nbsp;egy term\u00e9szetes \u00e9s benne is megtal\u00e1lhat\u00f3 anyag<\/strong>, amely csak n\u00f6veli az energiatartal\u00e9kokat a szervezetben. Ez lehet\u0151v\u00e9 teszi sz\u00e1munkra, hogy intenz\u00edvebben \u00e9s kem\u00e9nyebben eddz\u00fcnk. Ennek eredm\u00e9nyek\u00e9ppen a hat\u00e1sa jobb edz\u00e9si eredm\u00e9nyekben jelentkezhet vagy er\u0151sebb impulzust adhat az izomn\u00f6veked\u00e9shez.&nbsp;[8]<\/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\"><div>\n\n<strong><span lang=\"HU\">2. m\u00edtosz: A kreatin seg\u00edt edz\u00e9s n\u00e9lk\u00fcl izmokat \u00e9p\u00edteni&nbsp;<\/span><\/strong>\n\n<\/div><\/h3>\n\n\n\n<p>A tud\u00f3sok akkor figyelt\u00e9k meg a legjobb hat\u00e1st a kreatin fogyaszt\u00e1s sor\u00e1n, ha az er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1lt\u00e1k Bizonyos javul\u00e1s edz\u00e9s n\u00e9lk\u00fcl csak az izomdisztr\u00f3fi\u00e1ban szenved\u0151 gyermekekn\u00e9l mutatkozott.&nbsp;[9]<\/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\"><div>\n\n<strong><span lang=\"HU\">3. m\u00edtosz: A kreatin nem biztons\u00e1gos&nbsp;<\/span><\/strong>\n\n<\/div><\/h3>\n\n\n\n<p>A kreatin biztons\u00e1goss\u00e1g\u00e1val kapcsolatos sz\u00e1mos tanulm\u00e1ny egyike sem mutatott komoly bizony\u00edt\u00e9kot arra, hogy vesz\u00e9lyes mell\u00e9khat\u00e1sokat okozhat.&nbsp;[10]<\/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\"><div>\n\n<strong><span lang=\"HU\">4.&nbsp;m\u00edtosz: A kreatin hajhull\u00e1st okoz&nbsp;<\/span><\/strong>\n\n<\/div><\/h3>\n\n\n\n<p>A tanulm\u00e1nyok azt mutatj\u00e1k, hogy a kreatin fogyaszt\u00e1sa teljesen biztons\u00e1gos, \u00e9s eg\u00e9szs\u00e9ges egy\u00e9nek eset\u00e9ben nem okoz semmilyen probl\u00e9m\u00e1t. Ez a hajhull\u00e1ssal kapcsolatos m\u00edtoszra is vonatkozik.&nbsp;[26]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek r\u00e9szletesebben a kreatinr\u00f3l sz\u00f3l\u00f3 m\u00edtoszok, a leggyakoribbakat a k\u00f6vetkez\u0151 cikkben elemezt\u00fck: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/\" target=\"_blank\" aria-label=\"4 m\u00edtosz \u00e9s t\u00e9ny a kreatin mell\u00e9khat\u00e1sair\u00f3l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 m\u00edtosz \u00e9s t\u00e9ny a kreatin mell\u00e9khat\u00e1sair\u00f3l<\/a>.<\/strong><\/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=\"Kreatin_monohidrat_a_koronazatlan_kiraly_szerepeben\"><\/span>Kreatin monohidr\u00e1t a koron\u00e1zatlan kir\u00e1ly szerep\u00e9ben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amikor azt mondj\u00e1k, hogy a legjobb kreatin, sokan a monohidr\u00e1tra gondolnak. Hozz\u00e1 kell tenni, hogy teljesen jogosan. Ez a kreatin legismertebb \u00e9s legelterjedtebb form\u00e1ja.&nbsp;<strong>A legt\u00f6bb tudom\u00e1nyos kutat\u00e1sban ez a forma fordul el\u0151,&nbsp;<\/strong>ennek k\u00f6sz\u00f6nhet\u0151en<strong>&nbsp;a leghat\u00e9konyabbnak tartj\u00e1k.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A monohidr\u00e1thoz k\u00f6thet\u0151k a leggyakoribb j\u00f3t\u00e9kony hat\u00e1sok is,&nbsp;<strong>mint p\u00e9ld\u00e1ul a teljes\u00edtm\u00e9ny javul\u00e1sa edz\u00e9s k\u00f6zben.<\/strong>&nbsp;Egy olyan kreatinr\u00f3l van sz\u00f3, amely egy v\u00edzmolekul\u00e1hoz kapcsol\u00f3dik. Ebb\u0151l sz\u00e1rmazik az kifejez\u00e9s &#8211; monohidr\u00e1t. K\u00f6r\u00fclbel\u00fcl&nbsp;<strong>&nbsp;90 % tiszta kreatint tartalmaz \u00e9s a legolcs\u00f3bbak k\u00f6z\u00e9 tartozik.&nbsp;<\/strong>Ennek az \u00e1ra azonban az alacsony oldhat\u00f3s\u00e1g a v\u00edzben.&nbsp;[11] [13]<\/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=\"Kreatin monohidr\u00e1t - a kreatin legbiztons\u00e1gosabb \u00e9s legn\u00e9pszer\u0171bb form\u00e1ja\" 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=\"Hogyan_kell_szedni_a_kreatin_monohidratot_hogy_a_legjobb_eredmenyt_erd_el\"><\/span>Hogyan kell szedni a <a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat-100-gym-beam.html\">kreatin monohidr\u00e1tot<\/a>, hogy a legjobb eredm\u00e9nyt \u00e9rd el<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatint szedheted ciklikusan is, de nem kell felt\u00e9tlen\u00fcl ragaszkodnod hozz\u00e1. A leggyakrabban k\u00e9tf\u00e9lek\u00e9ppen szokt\u00e1k szedni:<\/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>A <strong>kezdeti szakaszban<\/strong> naponta 20 grammot, 5-7 napon \u00e1t. K\u00e9s\u0151bb 3-5 grammot naponta, hogy meg\u0151rizd az emelkedett kreatinszintet a szervezetben.<\/li>\n\n\n\n<li>A <strong>kezdeti f\u00e1zis n\u00e9lk\u00fcl<\/strong>, azaz hossz\u00fa id\u0151n \u00e1t 3-5 grammot szoktak naponta szedni, sz\u00fcnet n\u00e9lk\u00fcl.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00e1sok azt mutatt\u00e1k ki, hogy mindk\u00e9t m\u00f3dszer a kreatinszintet n\u00e9zve&nbsp;<strong>ugyanolyan hat\u00e1st<\/strong>&nbsp;\u00e9r el.&nbsp;Az els\u0151 azonban&nbsp;<strong>gyorsabb, mert hamarabb felt\u00f6lti az izmokban a kreatintartal\u00e9kokat.<\/strong>&nbsp;\u00cdgy gyorsabban \u00e9lvezheted az el\u0151nyeit a sportol\u00e1s sor\u00e1n.&nbsp; A kreatinb\u00f3l sz\u00e1rmaz\u00f3 el\u0151ny\u00f6k&nbsp;<strong>az izmok jelenlegi k\u00e9szleteit\u0151l is f\u00fcggenek.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gyakorlatban ez azt jelenti, hogy azok, akiknek nagyobb kreatink\u00e9szletei vannak, amelyet p\u00e9ld\u00e1ul a v\u00f6r\u00f6s h\u00fasb\u00f3l nyertek, a kreatin p\u00f3tl\u00e1s\u00e1nak kisebb hat\u00e1sait tapasztalhatj\u00e1k. De ha az izmok kreatinszintje alacsony, akkor a hat\u00e1sa t\u00e9nyleg jelent\u0151s lehet.&nbsp;<strong>A kreatin t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9nt val\u00f3 fogyaszt\u00e1s\u00e1b\u00f3l sokat nyerhetnek a veget\u00e1ri\u00e1nusok \u00e9s a veg\u00e1nak,<\/strong>&nbsp;hiszen az \u00e9trendj\u00fckben nem tal\u00e1lhat\u00f3k \u00e1llati eredet\u0171 \u00e9lelmiszerek, amelyek term\u00e9szetes m\u00f3don gazdagok kreatinban.&nbsp;[12] [13]<\/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=\"A_kreatin_egyeb_formai\"><\/span>A kreatin egy\u00e9b form\u00e1i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin minden form\u00e1ja m\u00e1s&nbsp;<strong>\u00f6sszet\u00e9tellel, oldhat\u00f3s\u00e1ggal \u00e9s hat\u00e1sfokkal rendelkezik.&nbsp;<\/strong>Lehet&nbsp;<strong>mikroniz\u00e1lt<\/strong>vagy mechanikusan feldolgozott, hogy jobban old\u00f3djon a v\u00edzben. Elm\u00e9letileg a kreatin jobb oldhat\u00f3s\u00e1g\u00e1val a szervezet jobban fel tudja sz\u00edvni azt. Az egyes form\u00e1k k\u00f6z\u00f6tt a hozz\u00e1adott anyagokban is k\u00fcl\u00f6nbs\u00e9geket tal\u00e1lhatunk.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egyes kreatinok k\u00fcl\u00f6nb\u00f6z\u0151 adal\u00e9kanyagokat tartalmazhatnak, p\u00e9ld\u00e1ul az abszorpci\u00f3 fokoz\u00e1sa \u00e9rdek\u00e9ben. Ennek k\u00f6sz\u00f6nhet\u0151en valamivel hat\u00e9konyabbak lesznek. Fontos az a t\u00e9ny, hogy a kreatin minden form\u00e1ja a test\u00fcnkben elvileg ugyanazt csin\u00e1lja, vagyis&nbsp;<strong>hozz\u00e1j\u00e1rul az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez, n\u00f6veli az er\u0151t, seg\u00edti az energia el\u0151\u00e1ll\u00edt\u00e1s\u00e1t az ATP-b\u0151l.<\/strong>&nbsp;&nbsp;[18]&nbsp;[19] [21]&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1lkozhattok egy speci\u00e1lis form\u00e1val, amely a&nbsp;<a href=\"https:\/\/gymbeam.hu\/mikronizalt-kreatin-monohidrat-100-creapurer-gymbeam.html\" class=\"ek-link\">Creapure<\/a>&nbsp;nevet viseli.&nbsp;<strong>Ez a kreatin 100 %-os tisztas\u00e1g\u00fa, laborat\u00f3riumokban tesztelt v\u00e1ltozata,<\/strong>&nbsp;amelyet N\u00e9metorsz\u00e1gban gy\u00e1rtanak. Tan\u00fas\u00edtv\u00e1nnyal rendelkezik \u00e9s veg\u00e1nok sz\u00e1m\u00e1ra is alkalmas.&nbsp;[22]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ismert form\u00e1k k\u00f6z\u00e9 tartozik a&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/kreatin-hcl-120-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin hidroklorid (HCl)&nbsp;<\/a><\/strong>is<strong>.<\/strong>&nbsp;A kreatin \u00e9s a hidroklorid molekula kombin\u00e1ci\u00f3j\u00e1val j\u00f6n l\u00e9tre. El\u0151nye, hogy nagyon j\u00f3l old\u00f3dik. A kutat\u00e1sok szerint&nbsp;<strong>ak\u00e1r 38-szor jobban old\u00f3dik, mint a monohidr\u00e1t<\/strong>.&nbsp;[23]<\/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>Nagy n\u00e9pszer\u0171s\u00e9gnek \u00f6rvendenek a&nbsp;<strong>t\u00f6bbkomponens\u0171 kreatinok<\/strong>&nbsp;is.&nbsp;Ez a kreatin n\u00e9h\u00e1ny form\u00e1j\u00e1nak kombin\u00e1ci\u00f3ja, amelyek el\u0151nyei egy kever\u00e9kben egyes\u00fclnek. Olyan hat\u00f3anyagokat tartalmazhatnak, amelyek el\u0151seg\u00edtik a teljes\u00edtm\u00e9nyt az edz\u00e9s alatt \u00e9s az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t is. J\u00f3 p\u00e9lda erre a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Crea7in kreatinunk<\/a>, amely h\u00e9tf\u00e9le kreatint tartalmaz a teljes\u00edtm\u00e9ny, az er\u0151 \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9nek jav\u00edt\u00e1sa \u00e9rdek\u00e9ben. A kreatin egy\u00e9b form\u00e1ir\u00f3l r\u00e9szletesen \u00edrtunk az egyik cikk\u00fcnkben:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Minden, amit tudni kell a kreatinr\u00f3l \u00e9s annak form\u00e1ir\u00f3l.<\/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=\"T\u00f6bbkomponens\u0171 kreatin - egy n\u00e9pszer\u0171 v\u00e1ltozat\" class=\"wp-image-214821\" style=\"width:843px;height:563px\" title=\"A t\u00f6bbkomponens\u0171 kreatin a kreatin t\u00f6bb form\u00e1j\u00e1t tartalmazza, amelyek el\u0151nyeit egy kever\u00e9kben kombin\u00e1lj\u00e1k.\" 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=\"A_kreatin_a_nok_szamara_is_alkalmas\"><\/span>A kreatin a n\u0151k sz\u00e1m\u00e1ra is alkalmas?<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=\"A n\u0151k is nyugodtan fogyaszthatnak kreatint, amely seg\u00edthet nekik el\u00e9rni a c\u00e9ljaikat.\" class=\"wp-image-214504\" title=\"A n\u0151k is nyugodtan fogyaszthatnak kreatint, amely seg\u00edthet nekik el\u00e9rni a c\u00e9ljaikat.\" 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>A f\u00e9rfi \u00e9s a n\u0151i anat\u00f3mia k\u00f6z\u00f6tt ugyan l\u00e9teznek k\u00fcl\u00f6nbs\u00e9gek , de az izmaink \u00e9s az energiarendszereink ugyan\u00fagy m\u0171k\u00f6dnek. Ez azt jelenti, hogy ha <strong>a kreatin p\u00f3tl\u00e1sa seg\u00edt a f\u00e9rfiaknak, akkor ez a n\u0151kre is ugyan\u00fagy \u00e9rv\u00e9nyes lesz<\/strong>. Ennek ellen\u00e9re sok n\u0151 f\u00e9l kreatint szedni. Ez abb\u00f3l a t\u00e9nyb\u0151l ered, hogy a kreatin pozit\u00edv hat\u00e1ssal lehet az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re. Ez\u00e9rt a h\u00f6lgyek att\u00f3l tartanak, hogy a kreatin szed\u00e9s\u00e9vel izmos, f\u00e9rfias alakot kaphatnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azonban nem val\u00f3sz\u00edn\u0171.&nbsp;<strong>Az izomtermel\u00e9sre hat\u00f3 f\u00e9rfi \u00e9s a n\u0151i hormonok k\u00f6z\u00f6tt hatalmas k\u00fcl\u00f6nbs\u00e9gek figyelhet\u0151k meg.&nbsp;<\/strong>A f\u00e9rfiaknak \u00e1ltal\u00e1ban nagyobb az izomt\u00f6meg\u00fck \u00e9s t\u00f6bb gyors izomrosttal rendelkeznek. Ennek k\u00f6sz\u00f6nhet\u0151en a kreatin jelent\u0151sen nagyobb hat\u00e1ssal van r\u00e1juk ebb\u0151l a szempontb\u00f3l.&nbsp;[24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin mag\u00e1t\u00f3l m\u00e9g&nbsp;<strong>nem okozza azt, hogy a test hatalmasra n\u0151.&nbsp;<\/strong>A hat\u00e1s\u00e1ra ink\u00e1bb \u00fagy kell tekinteni, hogy&nbsp;<strong>seg\u00edt maximaliz\u00e1lni az edz\u00e9s eredm\u00e9ny\u00e9t a konkr\u00e9t c\u00e9lod el\u00e9r\u00e9s\u00e9re.&nbsp;<\/strong>De t\u00e9nyleg seg\u00edthet p\u00e9ld\u00e1ul neh\u00e9z s\u00falyokat megemelni a felh\u00faz\u00e1s sor\u00e1n vagy gyorsabban sprintelni \u00e9s valamivel hosszabb ideig b\u00edrni intenz\u00edv teljes\u00edtm\u00e9nyt ny\u00fajtani. Ha p\u00e9ld\u00e1ul szeretn\u00e9l lefogyni, akkor val\u00f3sz\u00edn\u0171leg m\u00e1sk\u00e9pp fogsz edzeni, valamint az \u00e9trended is m\u00e1shogy fog kin\u00e9zni. Teh\u00e1t a kreatin csak eszk\u00f6zk\u00e9nt m\u0171k\u00f6dik, amely seg\u00edt el\u00e9rni a kit\u0171z\u00f6tt c\u00e9lodat.&nbsp;[25]<\/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=\"Osszefoglalas\"><\/span>\u00d6sszefoglal\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fent eml\u00edtett t\u00e9nyek alapj\u00e1n most m\u00e1r tudjuk, hogy a&nbsp;<strong>kreatin nem a szteroidok helyettes\u00edt\u0151je.<\/strong>&nbsp;Nincsenek egy\u00e1ltal\u00e1n anabolikus hat\u00e1sai \u00e9s a fogyaszt\u00e1s\u00e1nak hat\u00e1s\u00e1ra nem lesz bel\u0151led egy Arnold 2. Tudom\u00e1nyos szempontb\u00f3l els\u0151sorban&nbsp;<strong>az energiatermel\u00e9s el\u0151seg\u00edt\u00e9s\u00e9re szolg\u00e1l. Lehet\u0151v\u00e9 teszi, hogy intenz\u00edvebb \u00e9s nehezebb edz\u00e9st v\u00e9gezz,&nbsp;<\/strong>amely a&nbsp;<strong>hat\u00e9konyabb izomt\u00f6meg \u00e9p\u00edt\u00e9sben mutatkozhat meg.&nbsp;<\/strong>T\u00f6bb form\u00e1ban kaphat\u00f3, amelyeket k\u00fcl\u00f6nf\u00e9le m\u00f3dos\u00edtott \u00f6sszet\u00e9telekkel k\u00edn\u00e1lnak. A legszembet\u0171n\u0151bb k\u00fcl\u00f6nbs\u00e9g a legt\u00f6bb esetben az oldhat\u00f3s\u00e1g \u00e9s a benne l\u00e9v\u0151 adal\u00e9kanyagok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatinok koron\u00e1zatlan kir\u00e1lya persze a &nbsp;<strong>kreatin monohidr\u00e1t.<\/strong>&nbsp;Ez a forma a legt\u00f6bb tudom\u00e1nyos kutat\u00e1s t\u00e1rgya, ennek k\u00f6sz\u00f6nhet\u0151en pedig a&nbsp;<strong>leghat\u00e9konyabb form\u00e1nak szokt\u00e1k tartani.<\/strong>&nbsp;Egy\u00fattal a&nbsp;<strong>legjobb \u00e1r-\u00e9rt\u00e9k ar\u00e1nyt<\/strong>&nbsp;is k\u00edn\u00e1lja.&nbsp;H\u00e1tr\u00e1nya, hogy kev\u00e9sb\u00e9 j\u00f3l old\u00f3dik, \u00e1m ha ez zavar t\u00e9ged, akkor v\u00e1laszd a mikroniz\u00e1lt form\u00e1j\u00e1t. \u00c9rdekelhet a Creapure kreatin is, amely garant\u00e1lja a 100%-os tisztas\u00e1g\u00fa \u00f6sszet\u00e9telt. Ha szeretn\u00e9d a legt\u00f6bb hasznot kih\u00fazni a kreatinb\u00f3l, akkor v\u00e1lassz a&nbsp;<strong>t\u00f6bbkomponens\u0171 form\u00e1k k\u00f6z\u00fcl. A kreatintb\u00e1tran fogyaszthatj\u00e1k a n\u0151k<\/strong>&nbsp;is, akiknek seg\u00edthet el\u00e9rni a c\u00e9ljaikat. Nem kell az miatt agg\u00f3dniuk, hogy f\u00e9rfias, izmos alakjuk lesz t\u0151le. Ez csak egy elterjedt m\u00edtosz.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neked milyen tapasztalataid vannak a kreatin szed\u00e9s\u00e9vel kapcsolatban? Melyik form\u00e1j\u00e1t szereted a legjobban? Oszd meg vel\u00fcnk a v\u00e9lem\u00e9nyedet hozz\u00e1sz\u00f3l\u00e1sban. Ha tetszett a cikk, minden megoszt\u00e1snak \u00f6r\u00fclni fogunk.<\/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.hu\/kreatin\" 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.hu\/kreatin-monohidrat\" 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>Melyik kreatin a legjobb az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s a jobb sportteljes\u00edtm\u00e9ny ny\u00fajt\u00e1s\u00e1ra? A n\u0151k is szedhetnek kreatint? Mindezt \u00e9s m\u00e9g sok m\u00e1s dolgot is megtudhatsz a cikk\u00fcnkb\u0151l.<\/p>\n","protected":false},"author":120,"featured_media":214859,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[6456,6528,6768,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227682","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-edzes","9":"tag-energia-hu","10":"tag-kreatin-hu","11":"tag-taplalekkiegeszitok","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>Hogyan v\u00e1lasszuk ki a legjobb kreatint? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Melyik kreatin a legjobb az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s a jobb sportteljes\u00edtm\u00e9ny ny\u00fajt\u00e1s\u00e1ra? A n\u0151k is szedhetnek kreatint? Mindezt \u00e9s m\u00e9g sok m\u00e1s dolgot is megtudhatsz a cikk\u00fcnkb\u0151l.\" \/>\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\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan v\u00e1lasszuk ki a legjobb kreatint? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Melyik kreatin a legjobb az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s a jobb sportteljes\u00edtm\u00e9ny ny\u00fajt\u00e1s\u00e1ra? A n\u0151k is szedhetnek kreatint? Mindezt \u00e9s m\u00e9g sok m\u00e1s dolgot is megtudhatsz a cikk\u00fcnkb\u0151l.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-08T09:20:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T14:07:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2021\/02\/najlepsi-kreatin-ako-ho-spoznat-blog-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Hogyan v\u00e1lasszuk ki a legjobb kreatint?\",\"datePublished\":\"2021-03-08T09:20:05+00:00\",\"dateModified\":\"2024-05-27T14:07:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\"},\"wordCount\":2427,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/najlepsi-kreatin-ako-ho-spoznat-blog-2-min.png\",\"keywords\":[\"edz\u00e9s\",\"energia\",\"kreatin\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\",\"name\":\"Hogyan v\u00e1lasszuk ki a legjobb kreatint? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/najlepsi-kreatin-ako-ho-spoznat-blog-2-min.png\",\"datePublished\":\"2021-03-08T09:20:05+00:00\",\"dateModified\":\"2024-05-27T14:07:50+00:00\",\"description\":\"Melyik kreatin a legjobb az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s a jobb sportteljes\u00edtm\u00e9ny ny\u00fajt\u00e1s\u00e1ra? 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