{"id":236522,"date":"2021-03-31T12:44:03","date_gmt":"2021-03-31T10:44:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=236522"},"modified":"2023-07-03T16:37:19","modified_gmt":"2023-07-03T14:37:19","slug":"kako-odabrati-najbolji-kreatin","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/","title":{"rendered":"Kako odabrati najbolji 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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Kreatin_%E2%80%93_stvarno_lice_naspram_onog_znanstvenog\" title=\"Kreatin &#8211; stvarno lice naspram onog znanstvenog\">Kreatin &#8211; stvarno lice naspram onog znanstvenog<\/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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Uloga_kreatina_u_procesu_povecanja_energije\" title=\"Uloga kreatina u procesu pove\u0107anja energije\">Uloga kreatina u procesu pove\u0107anja 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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Najcesci_mitovi_koji_kruze_o_kreatinu\" title=\"Naj\u010de\u0161\u0107i mitovi koji kru\u017ee o kreatinu\">Naj\u010de\u0161\u0107i mitovi koji kru\u017ee 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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Kreatin_monohidrat_kao_neokrunjeni_kralj\" title=\"Kreatin monohidrat kao neokrunjeni kralj\">Kreatin monohidrat kao neokrunjeni 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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Kako_koristiti_kreatin_monohidrat_da_bi_se_postigli_najbolji_moguci_rezultati\" title=\"Kako koristiti kreatin monohidrat da bi se postigli najbolji mogu\u0107i rezultati\">Kako koristiti kreatin monohidrat da bi se postigli najbolji mogu\u0107i rezultati<\/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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Ostali_oblici_kreatina\" title=\"Ostali oblici kreatina\">Ostali oblici 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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Je_li_kreatin_takoder_pogodan_za_zene\" title=\"Je li kreatin tako\u0111er pogodan za \u017eene?\">Je li kreatin tako\u0111er pogodan za \u017eene?<\/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.hr\/blog\/kako-odabrati-najbolji-kreatin\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> je vrlo popularan dodatak prehrani me\u0111u mnogim sporta\u0161ima te je neizostavan dio njihovog plana prehrane. Me\u0111utim, tako\u0111er mo\u017eemo nai\u0107i na tvrdnje kojima mu se pripisuju razni nevjerojatni u\u010dinci koji brzo prelaze iz znanstvenih \u010dinjenica u fantazije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ste se susreli s la\u017enom tvrdnjom da kreatin ima isti u\u010dinak na va\u0161e tijelo kao steroidi ili da poma\u017ee u izgradnji mi\u0161i\u0107a, a da ne morate vje\u017ebati. Osobito drugi mit zvu\u010di zaista sjajno, ali iako je kreatin koristan, ne mo\u017ee \u010diniti \u010duda. Zbog toga \u0107emo danas razgovarati o njegovom funkcioniranju sa znanstvenog gledi\u0161ta.<\/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\" id=\"kreatin-stvarno-lice-naspram-onog-znanstvenog\"><span class=\"ez-toc-section\" id=\"Kreatin_%E2%80%93_stvarno_lice_naspram_onog_znanstvenog\"><\/span>Kreatin &#8211; stvarno lice naspram onog znanstvenog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kreatin je molekula koja se u tijelu proizvodi iz aminokiselina <\/strong>zvanih arginin, metionin i glicin. Prvenstveno nastaje u jetri, dok bubrezi i gu\u0161tera\u010da tako\u0111er imaju manji udio u njegovoj proizvodnji. Mo\u017eete ga prona\u0107i u odre\u0111enoj hrani, a <strong>najve\u0107i izvor su mu meso i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>. <\/strong><span class=\"tadv-color\" 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>Oko 95 % kreatina pohranjeno je u mi\u0161i\u0107ima. Preostalih 5 % nalazi se u mozgu, bubrezima i jetri. <strong>Uloga kreatina je pomaganje va\u0161im mi\u0161i\u0107ima da proizvode energiju<\/strong> prilikom dizanja te\u0161kih utega ili prilikom izvo\u0111enja vje\u017ebi visokog intenziteta. <span class=\"tadv-color\" 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 uklju\u010duju<\/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>podr\u017eava trening visokog intenziteta<\/li>\n\n\n\n<li>poma\u017ee u izgradnji mi\u0161i\u0107ne mase<\/li>\n\n\n\n<li>poma\u017ee mi\u0161i\u0107nim stanicama da proizvode vi\u0161e energije<\/li>\n\n\n\n<li>mo\u017ee pridonijeti rastu mi\u0161i\u0107a<\/li>\n\n\n\n<li>mo\u017ee pobolj\u0161ati rad mozga<\/li>\n\n\n\n<li>ima potencijalno antidepresivno djelovanje<\/li>\n\n\n\n<li>ima mogu\u0107e pozitivne u\u010dinke na bolesti<\/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\" id=\"uloga-kreatina-u-procesu-povecanja-energije\"><span class=\"ez-toc-section\" id=\"Uloga_kreatina_u_procesu_povecanja_energije\"><\/span>Uloga kreatina u procesu pove\u0107anja energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Adenozin trifosfat (ATP)<\/strong> tvar je koja <strong>igra klju\u010dnu ulogu u metabolizmu i funkcioniranju mi\u0161i\u0107a<\/strong>. U na\u0161em tijelu djeluje kao najosnovniji oblik energije, koncentriran u stanicama. <strong>Va\u017ean je za intenzivno vje\u017ebanje i druge aktivnosti koje zahtijevaju brzo kretanje<\/strong>, poput sprinta, skakanja ili HIIT treninga. <span class=\"tadv-color\" 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<div class=\"wp-block-image\">\n<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 mo\u017ee pomo\u0107i da dulje vrijeme intenzivnije vje\u017ebate.\" class=\"wp-image-214372\" width=\"843\" height=\"843\" title=\"Kreatin vam mo\u017ee pomo\u0107i da dulje vrijeme intenzivnije vje\u017ebate.\" 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>\n<\/div>\n\n\n<p>Na\u0161e je tijelo <strong>u stanju pohraniti energiju iz ATP-a samo nekoliko sekundi<\/strong>. Vrijednost koja se naj\u010de\u0161\u0107e spominje je <strong>8 do 10 sekundi aktivnosti visokog intenziteta<\/strong>. Nakon toga se energija ponovno sintetizira, ali njezina koli\u010dina nije dovoljno velika da pokrije cjelokupnu izvedbu. U ve\u0107ini slu\u010dajeva oporavlja se samo kada smo u stanju mirovanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samo vje\u017ebanje mo\u017ee zahtijevati ve\u0107u potro\u0161nju ATP-a u sekundi nego \u0161to na\u0161e tijelo mo\u017ee proizvesti. To se, primjerice, o\u010dituje u \u010dinjenici da samo nekoliko sekundi mo\u017eemo u potpunosti sprintati. Tada se na\u0161a ATP energija tro\u0161i. <strong>Tu stupa na snagu kreatin<\/strong> vezan za fosfatni anion. Zajedno stvaraju takozvani kreatin-fosfat <strong>koji se koristi za proizvodnju nove opskrbe energije iz ATP-a.<\/strong> U stvarnosti, kreatin <strong>mo\u017ee pomo\u0107i u postizanju intenzivnijeg u\u010dinka tijekom duljeg vremenskog razdoblja<\/strong> i na taj na\u010din odgoditi iscrpljivanje ATP-a \u0161to je povezano sa smanjenim performansama. <span class=\"tadv-color\" 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=\"wp-block-heading is-style-default\" id=\"najcesci-mitovi-koji-kruze-o-kreatinu\"><span class=\"ez-toc-section\" id=\"Najcesci_mitovi_koji_kruze_o_kreatinu\"><\/span>Naj\u010de\u0161\u0107i mitovi koji kru\u017ee o kreatinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin nije samo jedan od najpopularnijih dodataka prehrani, ve\u0107 i jedan od onih koji mnogi pogre\u0161no shva\u0107aju, unato\u010d \u010dinjenici da <strong>je prou\u010davan vi\u0161e nego bilo koji drugi dodatak prehrani.<\/strong> Postoje razni mitovi o njemu koje bismo htjeli opovrgnuti. Pogledajmo neke la\u017ene tvrdnje 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=\"wp-block-heading is-style-default\" id=\"mit-br-1-kreatin-ima-isti-ucinak-na-nase-tijelo-kao-anabolicki-steroidi\"><strong>Mit br.1: Kreatin ima isti u\u010dinak na na\u0161e tijelo kao anaboli\u010dki steroidi<\/strong><\/h3>\n\n\n\n<p>Kreatin mo\u017ee pomo\u0107i u izgradnji mi\u0161i\u0107ne mase i pove\u0107anju snage. Me\u0111utim, prema istra\u017eivanju Sveu\u010dili\u0161ta Leuven u Belgiji, to ne mijenja anaboli\u010dke hormonalne reakcije na trening. Za tijelo je to<strong> jedna od prirodnih i vlastitih tvari<\/strong> koja samo pove\u0107ava rezerve energije u tijelu. To nam omogu\u0107uje intenzivniji i ja\u010di trening. Kao rezultat toga njegov u\u010dinak mo\u017ee se odraziti na bolje rezultate treninga ili ja\u010di impuls za rast mi\u0161i\u0107a. <span class=\"tadv-color\" 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=\"wp-block-heading is-style-default\" id=\"mit-br-2-kreatin-vam-pomaze-u-izgradnji-misica-bez-vjezbanja\"><strong>Mit br. 2: Kreatin vam poma\u017ee u izgradnji mi\u0161i\u0107a bez vje\u017ebanja<\/strong><\/h3>\n\n\n\n<p>Znanstvenici su potvrdili da kreatin daje najbolje rezultate u kombinaciji s treningom snage. Izvjesno pobolj\u0161anje bez ikakvog vje\u017ebanja pokazano je samo u djece s mi\u0161i\u0107nom distrofijom. <span class=\"tadv-color\" 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=\"wp-block-heading is-style-default\" id=\"mit-br-3-kreatin-nije-siguran\"><strong>Mit br. 3: Kreatin nije siguran<\/strong><\/h3>\n\n\n\n<p>Mnoge studije o sigurnosti kreatina nisu predo\u010dile zna\u010dajne dokaze o tome da bi on mogao uzrokovati opasne nuspojave. <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\" id=\"mit-br-4-kreatin-uzrokuje-gubitak-kose\"><strong>Mit br. 4: Kreatin uzrokuje gubitak kose<\/strong><\/h3>\n\n\n\n<p>Studije pokazuju da je upotreba kreatina potpuno sigurna i da zdravim osobama ne stvara probleme. To se isto odnosi i na mit o gubitku kose. <span class=\"tadv-color\" 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<p>Ako vas zanima podrobniji pregled mitova o kreatinu, o onima naj\u010de\u0161\u0107im razgovarali smo u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 mita i \u010dinjenice o nuspojavama kreatina.<\/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\" id=\"kreatin-monohidrat-kao-neokrunjeni-kralj\"><span class=\"ez-toc-section\" id=\"Kreatin_monohidrat_kao_neokrunjeni_kralj\"><\/span>Kreatin monohidrat kao neokrunjeni kralj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada govorimo o najboljem kreatinu, mnogi misle na monohidrat. Treba napomenuti da je to sasvim opravdano. To je najpoznatiji i naj\u010de\u0161\u0107i oblik kreatina. <strong>Predmet je ve\u0107ine znanstvenih istra\u017eivanja<\/strong>, \u0161to ga <strong>\u010dini naju\u010dinkovitijim.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo je monohidrat povezan s naj\u010de\u0161\u0107im korisnim u\u010dincima, <strong>poput pobolj\u0161anja performansi tijekom vje\u017ebanja.<\/strong> To je oblik kreatina koji je vezan za jednu molekulu vode. Tako je i dobio ime &#8211; monohidrat. Sadr\u017ei oko <strong>90 % \u010distog kreatina i jedan je od najjeftinijih.<\/strong> Kao njegov nedostatak mo\u017ee se smatrati relativno niska topljivost u vodi. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg\" alt=\"Kreatin monohidrat - najsigurniji i najpopularniji oblik kreatina\" class=\"wp-image-214807\" width=\"843\" height=\"632\" 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>\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\" id=\"kako-koristiti-kreatin-monohidrat-da-bi-se-postigli-najbolji-moguci-rezultati\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_kreatin_monohidrat_da_bi_se_postigli_najbolji_moguci_rezultati\"><\/span>Kako koristiti <a href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" class=\"ek-link\">kreatin monohidrat<\/a> da bi se postigli najbolji mogu\u0107i rezultati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin mo\u017eete koristiti u ciklusima, ali to nije potrebno. Naj\u010de\u0161\u0107e se koristi 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\">\n<li><strong>U po\u010detnoj fazi<\/strong> 20 g dnevno, tijekom 5 &#8211; 7 dana. Kasnije 3 &#8211; 5 g dnevno kako bi se odr\u017eala povi\u0161ena razina u tijelu.<\/li>\n\n\n\n<li><strong>Bez po\u010detne faze,<\/strong> odnosno 3 &#8211; 5 g dnevno dugoro\u010dno bez potrebe za pauzom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja pokazuju da obje metode imaju <strong>jednak u\u010dinak<\/strong> na pove\u0107anje razine kreatina. Me\u0111utim, prva je <strong>br\u017ea jer prije isporu\u010duje kreatin u va\u0161e mi\u0161i\u0107e<\/strong>. Kao rezultat toga, od njega mo\u017eete imati koristi puno br\u017ee za bilo koji od svojih sportskih nastupa. Koristi koje mo\u017eete dobiti od kreatina<strong> ovise o trenutnim zalihama u va\u0161im mi\u0161i\u0107ima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U stvarnosti to zna\u010di da oni koji imaju velike zalihe kreatina, na primjer, iz crvenog mesa, mogu iskusiti manje u\u010dinke suplementacije. Me\u0111utim, ako je sadr\u017eaj kreatina u va\u0161im mi\u0161i\u0107ima nizak, u\u010dinci mogu biti doista zna\u010dajni. <strong>Vegetarijanci i vegani tako\u0111er bi mogli imati koristi od njegovog suplementiranja<\/strong>, jer njihova prehrana ne sadr\u017ei hranu \u017eivotinjskog podrijetla koja je prirodno bogata kreatinom. <span class=\"tadv-color\" 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\" id=\"ostali-oblici-kreatina\"><span class=\"ez-toc-section\" id=\"Ostali_oblici_kreatina\"><\/span>Ostali oblici kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki oblik kreatina ima druga\u010diji <strong>sastav, topljivost i stupanj djelotvornosti.<\/strong> Mo\u017ee se <strong>mikronizirati<\/strong> ili mehani\u010dki obraditi radi pobolj\u0161anja topljivosti u vodi. Teoretski, bolja topljivost kreatina mogla bi pobolj\u0161ati sposobnost va\u0161eg tijela da ga apsorbira. Daljnje razlike u razli\u010ditim oblicima mogu se na\u0107i u dodanim tvarima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naprimjer, neki mogu sadr\u017eavati razne aditive za pove\u0107anje apsorpcije. Kao rezultat toga, oni su ne\u0161to u\u010dinkovitiji. Va\u017eno je da svi oblici kreatina \u010dine u osnovi iste stvari u na\u0161em tijelu, \u0161to<strong> doprinosi rastu mi\u0161i\u0107a, pove\u0107anju snage i poma\u017ee u proizvodnji energije iz ATP-a.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Tako\u0111er mo\u017eete nai\u0107i na poseban oblik &#8211;&nbsp;<a href=\"https:\/\/gymbeam.hr\/kreatin-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creapure<\/a>. <strong>Rije\u010d je o 100 % \u010distom, laboratorijski testiranom kreatinu <\/strong>koji se proizvodi u Njema\u010dkoj. Certificiran je i prikladan za vegane. <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>Drugi popularni oblik je tako\u0111er <strong><a href=\"https:\/\/gymbeam.hr\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin hidroklorid (HCl)<\/a>.<\/strong> Stvoren je kombinacijom kreatina i molekule hidroklorida. Nudi vrlo dobru topljivost, \u0161to mu je velika prednost. Prema studijama, on je <strong>i do 38 puta topljiviji od monohidrata<\/strong>.<strong>&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=\"3885,28080,29667,256,28876,176,8401,5682\" ><\/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>Vi\u0161ekomponentni kreatini<\/strong> tako\u0111er su vrlo popularni. Radi se o nekoliko oblika kreatina \u010dije se prednosti kombiniraju u jednu mje\u0161avinu. Mo\u017ee sadr\u017eavati aktivne sastojke koji podr\u017eavaju izvedbu tijekom treninga ili regeneracije mi\u0161i\u0107a. Dobar primjer je na\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatine Crea7in<\/a>, koji sadr\u017ei sedam vrsta kreatina za pobolj\u0161anje performansi, snage i rasta mi\u0161i\u0107a. Ostale oblike kreatina detaljno smo razmotrili u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sve \u0161to trebate znati o kreatinu i njegovim oblicima.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg\" alt=\"Vi\u0161ekomponentni kreatin - popularna verzija\" class=\"wp-image-214821\" width=\"843\" height=\"563\" title=\"Vi\u0161ekomponentni kreatin nudi nekoliko oblika kreatina \u010dije se prednosti kombiniraju u jednu mje\u0161avinu.\" 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>\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\" id=\"je-li-kreatin-takoder-pogodan-za-zene\"><span class=\"ez-toc-section\" id=\"Je_li_kreatin_takoder_pogodan_za_zene\"><\/span>Je li kreatin tako\u0111er pogodan za \u017eene?<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=\"\u017dene apsolutno mogu koristiti kreatin kao pomo\u0107 u postizanju svojih ciljeva.\" class=\"wp-image-214504\" title=\"\u017dene apsolutno mogu koristiti kreatin kao pomo\u0107 u postizanju svojih ciljeva.\" 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>Iako postoje razlike izme\u0111u mu\u0161ke i \u017eenske anatomije, na\u0161i mi\u0161i\u0107i i energetski sustavi djeluju na isti na\u010din. To zna\u010di da <strong>ako dodatak kreatina poma\u017ee mu\u0161karcima, isto vrijedi i za \u017eene<\/strong>. Ipak, mnoge se \u017eene boje uzimati kreatin. To je zbog \u010dinjenice da kreatin mo\u017ee pozitivno utjecati na rast mi\u0161i\u0107a. Dame su stoga zabrinute da bi uzimanjem kreatina mogle dobiti mi\u0161i\u0107avu mu\u0161ku figuru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to je malo vjerojatno. <strong>Velike su razlike izme\u0111u mu\u0161kih i \u017eenskih hormona za proizvodnju mi\u0161i\u0107a.<\/strong> Mu\u0161karci obi\u010dno imaju vi\u0161e mi\u0161i\u0107ne mase i br\u017ea mi\u0161i\u0107na vlakna. Kao rezultat, kreatin ima na njih zna\u010dajno ve\u0107i u\u010dinak u tom pogledu. <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>Kreatin sam po sebi <strong>ne \u010dini va\u0161e tijelo voluminoznim<\/strong>. Umjesto toga, njegov u\u010dinak treba promatrati kao <strong>pomaganje u dobivanju maksimalnih rezultata treninga za va\u0161e specifi\u010dne ciljeve<\/strong>. Doista vam mo\u017ee pomo\u0107i, naprimjer, da vi\u0161e di\u017eete kod mrtvog dizanja ili da br\u017ee sprintate i da jo\u0161 malo podnesete intenzivnije performanse. Ako, primjerice, \u017eelite smr\u0161avjeti, vjerojatno trenirate druga\u010dije, a druga\u010dija je i prehrana. Kreatin djeluje samo kao sredstvo koje \u0107e vam pomo\u0107i da postignete odre\u0111eni cilj. <span class=\"tadv-color\" 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\" id=\"sazetak\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na temelju gore navedenih \u010dinjenica, ve\u0107 znamo da<strong> kreatin nije zamjena za steroide.<\/strong> Tako\u0111er nema anaboli\u010dke u\u010dinke, a njegovo uzimanje vas ne\u0107e pretvoriti u Ramba. Sa znanstvenog gledi\u0161ta, uglavnom je namijenjen za <strong>pomo\u0107 u proizvodnji energije. Omogu\u0107uje nam intenzivnije i te\u017ee treninge<\/strong>, \u0161to se mo\u017ee odraziti u<strong> u\u010dinkovitijoj izgradnji mi\u0161i\u0107a<\/strong>. Dostupan je u nekoliko oblika koji nude razli\u010dite prilagodbe u sastavu. Najzna\u010dajnija razlika, u ve\u0107ini slu\u010dajeva, je topljivost i aditivi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, neokrunjeni kralj je<strong> kreatin monohidrat<\/strong>. Predmet je ve\u0107ine znanstvenih studija i progla\u0161en je <strong>naju\u010dinkovitijim<\/strong>. Tako\u0111er nudi <strong>najbolji omjer cijene i performansi.<\/strong> Me\u0111utim, njegov je nedostatak manja topljivost, ali ako vam je to problem, mo\u017eete isprobati njegov mikronizirani oblik. Creapure kreatin, koji jam\u010di 100 % \u010disti sastav, tako\u0111er mo\u017ee biti zanimljiv izbor za vas. Ako \u017eelite dobiti najvi\u0161e koristi od njega, mo\u017eete posegnuti za njegovim <strong>vi\u0161ekomponentnim oblicima. Kreatin tako\u0111er mogu koristiti \u017eene<\/strong> kako bi im pomogao u postizanju ciljeva. Ne trebaju se brinuti ni ho\u0107e li im se tijelo pretvoriti u mi\u0161i\u0107avi mu\u0161ki kip. To je samo uobi\u010dajeni mit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakvo je va\u0161e iskustvo s kreatinom? Koji vam je od njegovih oblika najdra\u017ei? Podijelite svoja mi\u0161ljenja s nama u komentarima. Ako vam se \u010dlanak svidio, bit \u0107e nam drago ako ga podijelite sa svojim prijateljima.<\/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.hr\/kreatin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKreatin\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.hr\/kreatin-monohidrat\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKreatin Monohidrat\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>Koji je kreatin najbolji za rast mi\u0161i\u0107a i bolje sportske performanse? Mogu li i \u017eene koristiti kreatin? Sve to i jo\u0161 mnogo toga saznat \u0107ete u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":214854,"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":[130],"tags":[6500,6524,6764,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-236522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-energija-hr","10":"tag-kreatin-hr","11":"tag-vjezbe-hr","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 odabrati najbolji kreatin? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji je kreatin najbolji za rast mi\u0161i\u0107a i bolje sportske performanse? 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