{"id":234322,"date":"2021-03-25T11:36:40","date_gmt":"2021-03-25T10:36:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234322"},"modified":"2022-10-05T13:49:53","modified_gmt":"2022-10-05T11:49:53","slug":"kako-izbrati-najboljsi-kreatin","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/","title":{"rendered":"Kako izbrati najbolj\u0161i kreatin?"},"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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Resnicni_in_znanstveni_obraz_kreatina\" title=\"Resni\u010dni in znanstveni obraz kreatina\">Resni\u010dni in znanstveni obraz kreatina<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Vloga_kreatina_v_procesu_povecevanja_energije\" title=\"Vloga kreatina v procesu pove\u010devanja energije\">Vloga kreatina v procesu pove\u010devanja energije<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Najpogostejsi_miti_ki_krozijo_o_kreatinu\" title=\"Najpogostej\u0161i miti, ki kro\u017eijo o kreatinu\">Najpogostej\u0161i miti, ki kro\u017eijo o kreatinu<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Kreatin_monohidrat_kot_nekronani_kralj\" title=\"Kreatin monohidrat kot nekronani kralj\">Kreatin monohidrat kot nekronani kralj<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Kako_uporabljati_kreatin_monohidrat_za_doseganje_najboljsih_moznih_rezultatov\" title=\"Kako uporabljati kreatin monohidrat za doseganje najbolj\u0161ih mo\u017enih rezultatov\">Kako uporabljati kreatin monohidrat za doseganje najbolj\u0161ih mo\u017enih rezultatov<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Druge_oblike_kreatina\" title=\"Druge oblike kreatina\">Druge oblike kreatina<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Ali_je_kreatin_primeren_tudi_za_zenske\" title=\"Ali je kreatin primeren tudi za \u017eenske?\">Ali je kreatin primeren tudi za \u017eenske?<\/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.si\/blog\/kako-izbrati-najboljsi-kreatin\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> je zelo priljubljen dodatek mnogih \u0161portnikov in je nepogre\u0161ljiv del njihovega prehranskega na\u010drta.&nbsp;Lahko pa naletimo tudi na \u0161tevilne trditve, ki mu pripisujejo razli\u010dne neverjetne u\u010dinke, ki se iz znanstvenih dejstev hitro spremenijo v fantazije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ste \u017ee naleteli na trditev, da ima kreatin na va\u0161e telo enak u\u010dinek kot steroidi ali da pomaga graditi mi\u0161ice, ne da bi vam bilo treba telovaditi. Zlasti drugi mit se sli\u0161i res \u010dudovito, a \u010deprav je kreatin koristen, ne more delati \u010dude\u017eev. Zato bomo danes o njegovem delovanju razpravljali z znanstvenega vidika. <\/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=\"Resnicni_in_znanstveni_obraz_kreatina\"><\/span>Resni\u010dni in znanstveni obraz kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kreatin je molekula, ki se v telesu proizvaja iz aminokislin<\/strong>, imenovanih arginin, metionin in glicin.&nbsp;Predvsem se tvori v jetrih, medtem ko imajo ledvice in trebu\u0161na slinavka tudi manj\u0161i dele\u017e v njegovi proizvodnji.&nbsp;Najdete ga v dolo\u010denih \u017eivilih, <strong>najve\u010dji vir kreatina pa so meso in ribe. <\/strong><span style=\"color: #ff6600\">[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>Pribli\u017eno 95% kreatina je shranjenega v mi\u0161icah.&nbsp;Preostalih 5% najdemo v mo\u017eganih, ledvicah in jetrih.&nbsp;<strong>Vloga kreatina je pomagati mi\u0161icam, da proizvajajo energijo<\/strong> pri dvigovanju te\u017ekih ute\u017ei ali pri izvajanju visoko intenzivnih vaj. <span style=\"color: #ff6600\">[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>Klju\u010dne prednosti kreatina vklju\u010dujejo<\/strong> <span style=\"color: #ff6600\">[7] [14] [15] [16] [20]<\/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>podpira visokointenzivne treninge<\/li><li>pomaga graditi mi\u0161i\u010dno maso<\/li><li>pomaga mi\u0161i\u010dnim celicam proizvesti ve\u010d energije<\/li><li>lahko prispeva k rasti mi\u0161ic<\/li><li>lahko izbolj\u0161a mo\u017egansko funkcijo<\/li><li>ima potencialne antidepresivne u\u010dinke<\/li><li>ima mo\u017ene pozitivne u\u010dinke na bolezni<\/li><\/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=\"Vloga_kreatina_v_procesu_povecevanja_energije\"><\/span>Vloga kreatina v procesu pove\u010devanja energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Adenozin trifosfat (ATP)<\/strong> je snov, ki ima <strong>klju\u010dno vlogo v mi\u0161i\u010dnem metabolizmu in delovanju.&nbsp;<\/strong>V na\u0161em telesu deluje kot najosnovnej\u0161a oblika energije, koncentrirana v celicah.&nbsp;<strong>Pomemben je za intenzivno vadbo in druge dejavnosti, ki zahtevajo hitro gibanje<\/strong>, kot so sprinti, skakanje ali HIIT trening. <span style=\"color: #ff6600\">[4] <\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/image4-1124x1124.jpg\" alt=\"Kreatin vam lahko pomaga, da dlje \u010dasa intenzivneje vadite.\" class=\"wp-image-214372\" width=\"843\" height=\"843\" title=\"Kreatin vam lahko pomaga, da dlje \u010dasa intenzivneje vadite.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Na\u0161e telo je <strong>sposobno shraniti energijo iz ATP le nekaj sekund.&nbsp;<\/strong>Najpogosteje omenjena vrednost je <strong>8 do 10 sekund visoko intenzivnih aktivnosti.&nbsp;<\/strong>Po tem se energija ponovno sintetizira, vendar njena koli\u010dina ni dovolj velika, da bi pokrila celotno zmogljivost.&nbsp;V ve\u010dini primerov se obnovi \u0161ele, ko smo v stanju mirovanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de sama vadba lahko na sekundo zahteva ve\u010djo porabo ATP, kot jo lahko proizvede na\u0161e telo.&nbsp;To se na primer ka\u017ee v tem, da lahko v celoti \u0161printamo le nekaj sekund.&nbsp;Potem se na\u0161a energija ATP iz\u010drpa.&nbsp;<strong>Tu za\u010dne delovati kreatin<\/strong>, vezan na fosfatni anion.&nbsp;Skupaj ustvarjajo tako imenovani kreatin fosfat, <strong>ki se uporablja za proizvodnjo nove oskrbe z energijo iz ATP.&nbsp;<\/strong>V resnici je kreatin tisti, <strong>ki lahko v dalj\u0161em \u010dasovnem obdobju pripomore k intenzivnej\u0161emu delovanju<\/strong> in tako upo\u010dasni iz\u010drpavanje ATP, povezano z zmanj\u0161ano zmogljivostjo. <span style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najpogostejsi_miti_ki_krozijo_o_kreatinu\"><\/span>Najpogostej\u0161i miti, ki kro\u017eijo o kreatinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin, ni le eden izmed najbolj priljubljenih dodatkov, ampak tudi eden najbolj napa\u010dno razumljenih, kljub temu da so <strong>ga preu\u010devali bolj kot katera koli druga prehranska dopolnila.&nbsp;<\/strong>O tem obstajajo razli\u010dni miti, ki bi jih radi ovrgli.&nbsp;Oglejmo si nekaj la\u017enih trditev o kreatinu:<\/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>Mit \u0161t.1: Kreatin ima na na\u0161e telo enak u\u010dinek kot anaboli\u010dni steroidi<\/strong><\/h3>\n\n\n\n<p>Kreatin lahko pomaga pri izgradnji mi\u0161i\u010dne mase in pove\u010danju mo\u010di.&nbsp;Vendar, glede na raziskave belgijske univerze v Leuvenu, ne spreminja anaboli\u010dnih hormonskih odzivov na trening.&nbsp;Za telo, <strong>je kreatin eden izmed naravnih in lastnih snovi<\/strong>, ki pove\u010da le zaloge energije v telesu. To nam omogo\u010da, da treniramo intenzivneje in mo\u010dneje. Posledi\u010dno se njegov u\u010dinek lahko odra\u017ea v bolj\u0161ih rezultatih treninga ali mo\u010dnej\u0161em impulzu za rast mi\u0161ic. <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<h3 class=\"is-style-default wp-block-heading\"><strong>Mit \u0161t.2: Kreatin vam pomaga graditi mi\u0161ice brez vadbe<\/strong><\/h3>\n\n\n\n<p>Znanstveniki so potrdili, da kreatin daje najbolj\u0161e rezultate v kombinaciji z vadbo za mo\u010d. Nekaj \u200b\u200bizbolj\u0161av brez kakr\u0161ne koli vadbe se je pokazalo samo pri otrocih z mi\u0161i\u010dno distrofijo. <span style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\"><strong>Mit \u0161t.3: Kreatin ni varen<\/strong><\/h3>\n\n\n\n<p>\u0160tevilne \u0161tudije o varnosti kreatina niso pokazale pomembnih dokazov, da bi povzro\u010dal nevarne stranske u\u010dinke. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Mit \u0161t.4: Kreatin povzro\u010da izpadanje las<\/strong><\/h3>\n\n\n\n<p>\u0160tudije ka\u017eejo, da je uporaba kreatina popolnoma varna in ne povzro\u010da te\u017eav zdravim posameznikom. To velja tudi za mit o izpadanju las. <span style=\"color: #ff6600\">[26]<\/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=\"Kreatin_monohidrat_kot_nekronani_kralj\"><\/span>Kreatin monohidrat kot nekronani kralj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko govorimo o najbolj\u0161em kreatinu, mnogi pomislijo na monohidrat.&nbsp;Opozoriti je treba, da je to povsem upravi\u010deno.&nbsp;Je najbolj znana in najpogostej\u0161a oblika kreatina.&nbsp;<strong>Je predmet ve\u010dine znanstvenih raziskav<\/strong>, zaradi \u010desar je<strong> najbolj u\u010dinkovit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ravno monohidrat je povezan z najpogostej\u0161imi koristnimi u\u010dinki, <strong>kot je izbolj\u0161anje zmogljivosti med vadbo.&nbsp;<\/strong>Je oblika kreatina, ki je vezana na eno molekulo vode.&nbsp;Tako je tudi dobil ime &#8211; monohidrat.&nbsp;Vsebuje pribli\u017eno <strong>90% \u010distega kreatina in je eden najcenej\u0161ih.&nbsp;<\/strong>Kot njegovo pomanjkljivost lahko \u0161tejemo razmeroma nizko topnost v vodi. <span style=\"color: #ff6600\">[11] [13]<\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg\" alt=\"Kreatin monohidrat - najvarnej\u0161a in najbolj priljubljena oblika kreatina\" class=\"wp-image-214807\" width=\"843\" height=\"632\" title=\"Kreatin monohidrat - najvarnej\u0161a in najbolj priljubljena oblika kreatina\" 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: 843px) 100vw, 843px\" \/><\/figure><\/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=\"Kako_uporabljati_kreatin_monohidrat_za_doseganje_najboljsih_moznih_rezultatov\"><\/span>Kako uporabljati <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohidrat<\/a> za doseganje najbolj\u0161ih mo\u017enih rezultatov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin lahko uporabljate v ciklih, vendar ni nujno. Najpogosteje se uporablja na dva na\u010dina:<\/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><strong>V za\u010detni fazi<\/strong> 20 g na dan,5-7 dni. Kasneje 3-5 g na dan, za ohranjanje vi\u0161je ravni v telesu.<\/li><li><strong>Brez za\u010detne faze<\/strong>, to je 3-5 g na dan dolgoro\u010dno, brez potrebe po prekinjanju.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave ka\u017eejo, da imata obe metodi <strong>enak u\u010dinek<\/strong> na zvi\u0161anje ravni kreatina. Vendar je prva<strong> hitrej\u0161a, ker prej dovede kreatin v va\u0161e mi\u0161ice.<\/strong> Rezultat tega je, da boste lahko imeli prej od tega korist za katero koli od va\u0161ih \u0161portnih nastopov. Koristi kreatina so<strong> odvisne od trenutnih zalog v mi\u0161icah.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V resnici to pomeni, da imajo tisti, ki imajo veliko zalog kreatina iz virov, kot je rde\u010de meso, lahko manj\u0161e u\u010dinke dopolnjevanja. \u010ce pa je vsebnost kreatina v mi\u0161icah nizka, so lahko u\u010dinki res pomembni.&nbsp;<strong>Vegetarijanci in vegani bi lahko imeli koristi tudi od njegovega dodajanja<\/strong>, saj njihova prehrana ne vsebuje \u017eivalske hrane, ki je naravno bogata s kreatinom. <span style=\"color: #ff6600\">[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=\"Druge_oblike_kreatina\"><\/span>Druge oblike kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsaka oblika kreatina ima druga\u010dno <strong>sestavo, topnost in stopnjo u\u010dinkovitosti.&nbsp;<\/strong>Lahko se <strong>mikronizira<\/strong> ali mehansko obdela, da se izbolj\u0161a topnost v vodi.&nbsp;Teoreti\u010dno bi lahko bolj\u0161a topnost kreatina izbolj\u0161ala sposobnost va\u0161ega telesa, da jo absorbira.&nbsp;Nadaljnje razlike v razli\u010dnih oblikah najdemo v dodanih snoveh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri na primer vsebujejo razli\u010dne dodatke za pove\u010danje njegove absorpcije. Posledi\u010dno so nekoliko u\u010dinkovitej\u0161i. Pomembno je, da vse oblike kreatina v na\u0161em telesu po\u010dnejo v bistvu enake stvari, ki <strong>prispevajo k rasti mi\u0161ic, pove\u010danju mo\u010di in pomagajo proizvajati energijo iz ATP.<\/strong> <span style=\"color: #ff6600\">[18]&nbsp;[19] [21] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naletite lahko tudi na posebno obliko &#8211; <a href=\"https:\/\/gymbeam.si\/mikroniziran-kreatin-monohidrat-100-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creapure<\/a>.&nbsp;<strong>Gre za 100% \u010disti laboratorijsko preizku\u0161en kreatin<\/strong>, ki ga proizvajajo v Nem\u010diji.&nbsp;Je certificiran in primeren tudi za vegane. <span style=\"color: #ff6600\">[22] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga priljubljena oblika je tudi <a href=\"https:\/\/gymbeam.si\/kreatin-hcl-120kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kreatin hidroklorid (HCl)<\/strong><\/a>.&nbsp;Ustvarja ga kombinacija kreatina in molekule hidroklorida. Ponuja zelo dobro topnost, kar je velika prednost. Po raziskavah sode\u010d je <strong>do 38-krat bolj topen kot monohidrat. <\/strong><span style=\"color: #ff6600\">[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>Zelo priljubljeni so tudi <strong>ve\u010dkomponentni kreatini.&nbsp;<\/strong>Gre za ve\u010d oblik kreatina, katerih prednosti so zdru\u017eene v eno zmes.&nbsp;Vsebuje lahko aktivne sestavine, ki podpirajo delovanje med treningom ali regeneracijo mi\u0161ic.&nbsp;Dober primer je na\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin Crea7in<\/a>, ki vsebuje sedem vrst kreatina za izbolj\u0161anje u\u010dinkovitosti, mo\u010di in rasti mi\u0161ic.&nbsp;Podrobno smo si ogledali druge oblike kreatina v \u010dlanku<a href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Vse, kar morate vedeti o kreatinu in njegovih oblikah.<\/strong><\/a><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg\" alt=\"Ve\u010dkomponentni kreatin - priljubljena razli\u010dica\" class=\"wp-image-214821\" width=\"843\" height=\"563\" title=\"Ve\u010dkomponentni kreatin ponuja ve\u010d oblik kreatina, katerih prednosti so zdru\u017eene v eno zmes.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\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=\"Ali_je_kreatin_primeren_tudi_za_zenske\"><\/span>Ali je kreatin primeren tudi za \u017eenske?<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=\"\u017denske lahko kreatin uporabljajo tudi za doseganje svojih ciljev.\" class=\"wp-image-214504\" title=\"\u017denske lahko kreatin uporabljajo tudi za doseganje svojih ciljev.\" 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>\u010ceprav obstajajo razlike med mo\u0161ko in \u017eensko anatomijo, na\u0161e mi\u0161ice in energetski sistemi delujejo na enak na\u010din.&nbsp;To pomeni, da \u010de <strong>dodatek kreatina pomaga mo\u0161kim, pomaga tudi \u017eenskam.&nbsp;<\/strong>Kljub temu se \u0161tevilne \u017eenske bojijo u\u017eivati kreatin.&nbsp;To je posledica dejstva, da lahko kreatin pozitivno vpliva na rast mi\u0161ic.&nbsp;Dame zato skrbi, da bi lahko z u\u017eivanjem kreatina pridobile mi\u0161i\u010dasto mo\u0161ko postavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je to malo verjetno.&nbsp;<strong>Med mo\u0161kimi in \u017eenskimi hormoni za proizvodnjo mi\u0161ic so velike razlike.&nbsp;<\/strong>Mo\u0161ki imajo obi\u010dajno ve\u010d mi\u0161i\u010dne mase in hitrej\u0161a mi\u0161i\u010dna vlakna. Posledi\u010dno ima kreatin nanje v tem pogledu bistveno ve\u010dji u\u010dinek. <span style=\"color: #ff6600\">[24] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin sam po sebi <strong>ne naredi va\u0161ega telesa obse\u017enega.<\/strong> Namesto tega bi bilo treba njegov u\u010dinek razumeti <strong>kot pomo\u010d pri doseganju \u010dim ve\u010djih rezultatov usposabljanja za va\u0161e specifi\u010dne cilje.<\/strong> Res vam lahko pomaga, na primer, da dvignete ve\u010d pri mrtvih dvigih ali hitreje \u0161printate in s tem dlje \u010dasa vzdr\u017eujete bolj intenziven nastop. \u010ce \u017eelite na primer shuj\u0161ati, verjetno druga\u010de trenirate in tudi va\u0161a prehrana je druga\u010dna. Kreatin deluje le kot sredstvo, ki vam pomaga dose\u010di dolo\u010den cilj. <span style=\"color: #ff6600\">[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=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na podlagi zgoraj na\u0161tetih dejstev \u017ee vemo, da <strong>kreatin ni nadomestilo za steroide.&nbsp;<\/strong>Prav tako nima anaboli\u010dnih u\u010dinkov in u\u017eivanje vas ne bo spremenilo v Ramba. Z znanstvenega vidika je namenjen predvsem<strong> pomo\u010di pri proizvodnji energije.&nbsp;Omogo\u010da nam intenzivnej\u0161e in te\u017eje treninge<\/strong>, kar se lahko odra\u017ea v <strong>u\u010dinkovitej\u0161i izgradnji mi\u0161ic.&nbsp;<\/strong>Na voljo je v ve\u010d oblikah, ki ponujajo razli\u010dne prilagoditve sestave. Najpomembnej\u0161a razlika, v ve\u010dini primerov je topnost in aditivi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekronani kralj pa je <strong><a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" aria-label=\"kreatin monohidrat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohidrat<\/a>.&nbsp;<\/strong>Je predmet ve\u010dine znanstvenih \u0161tudij in je razgla\u0161en za <strong>naju\u010dinkovitej\u0161ega.<\/strong>&nbsp;Ponuja tudi najbolj\u0161e razmerje med <strong>ceno in zmogljivostjo.&nbsp;<\/strong>Njegova pomanjkljivost pa je manj\u0161a topnost, \u010de pa je to za vas te\u017eava, ga lahko poskusite v mikronizirani obliki. Kreatin Creapure, ki zagotavlja 100% \u010disto sestavo, je lahko tudi zanimiva izbira za vas. \u010ce \u017eelite iz njega dobiti najve\u010d koristi, lahko pose\u017eete po <strong>ve\u010dkomponentnih oblikah.&nbsp;<\/strong>Kreatin lahko \u017eenske uporabljajo tudi za doseganje svojih ciljev.&nbsp;Ni jim treba skrbeti, da se bo njihovo telo spremenilo v mi\u0161i\u010dast mo\u0161ki kip. To je le pogost mit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161na pa je va\u0161a izku\u0161nja s kreatinom? V kak\u0161ni obliki je vam najbolj v\u0161e\u010d? V komentarjih delite svoje mnenje. \u010ce vam je bil na\u0161 \u010dlanek v\u0161e\u010d, ga delite s prijatelji.<\/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>Kateri kreatin je najbolj\u0161i za rast mi\u0161ic in bolj\u0161o atletsko u\u010dinkovitost? Ali lahko tudi \u017eenske uporabljajo kreatin? Vse to in \u0161e veliko ve\u010d boste izvedeli v na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":214862,"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":[118],"tags":[6531,6771,6507,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234322","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-energija-sl","9":"tag-kreatin-sl","10":"tag-prehranska-dopolnila","11":"tag-vadba-sl","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>Kako izbrati najbolj\u0161i kreatin? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri kreatin je najbolj\u0161i za rast mi\u0161ic in bolj\u0161o atletsko u\u010dinkovitost? 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