{"id":244585,"date":"2020-02-26T07:15:00","date_gmt":"2020-02-26T06:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=244585"},"modified":"2025-05-09T10:38:49","modified_gmt":"2025-05-09T08:38:49","slug":"kreatin-sprievodca-kreatinom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/","title":{"rendered":"Sprievodca kreat\u00ednom pre maxim\u00e1lny n\u00e1rast svalovej hmoty"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Co_je_to_kreatin\" title=\"\u010co je to kreat\u00edn?\">\u010co je to kreat\u00edn?<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Zdroje_kreatinu\" title=\"Zdroje kreat\u00ednu\">Zdroje kreat\u00ednu<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Ako_kreatin_funguje\" title=\"Ako kreat\u00edn funguje?\">Ako kreat\u00edn funguje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Ake_su_ucinky_kreatinu\" title=\"Ak\u00e9 s\u00fa \u00fa\u010dinky kreat\u00ednu?\">Ak\u00e9 s\u00fa \u00fa\u010dinky kreat\u00ednu?<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Ako_uzivat_kreatin\" title=\"Ako u\u017e\u00edva\u0165 kreat\u00edn?\">Ako u\u017e\u00edva\u0165 kreat\u00edn?<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Potrebujete_nasycovaciu_fazu_pre_uzivani_kreatinu\" title=\"Potrebujete nasycovaciu f\u00e1zu pre u\u017e\u00edvan\u00ed kreat\u00ednu?\">Potrebujete nasycovaciu f\u00e1zu pre u\u017e\u00edvan\u00ed kreat\u00ednu?<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Aka_forma_kreatinu_je_najlepsia\" title=\"Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?\">Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?<\/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.sk\/blog\/kreatin-sprievodca-kreatinom\/#Vsetko_co_potrebujete_vediet_o_kreatine_a_jeho_formach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch\">V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Je_kreatin_bezpecny\" title=\"Je kreat\u00edn bezpe\u010dn\u00fd?\">Je kreat\u00edn bezpe\u010dn\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Sposobuje_kreatin_vypadavanie_vlasov\" title=\"Sp\u00f4sobuje kreat\u00edn vypad\u00e1vanie vlasov?\">Sp\u00f4sobuje kreat\u00edn vypad\u00e1vanie vlasov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Sposobuje_kreatin_zavodnovanie\" title=\"Sp\u00f4sobuje kreat\u00edn zavod\u0148ovanie?\">Sp\u00f4sobuje kreat\u00edn zavod\u0148ovanie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/#Ake_su_vedlajsie_ucinky_kreatinu\" title=\"Ak\u00e9 s\u00fa ved\u013eaj\u0161ie \u00fa\u010dinky kreat\u00ednu?\">Ak\u00e9 s\u00fa ved\u013eaj\u0161ie \u00fa\u010dinky kreat\u00ednu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreat\u00edn patr\u00ed k<strong> najob\u013e\u00fabenej\u0161\u00edm a najpred\u00e1vanej\u0161\u00edm doplnkom<\/strong> na trhu fitness a zdravej v\u00fd\u017eivy. Pre\u010do je to tak? Preto\u017ee kreat\u00edn funguje. Potvrdilo to mno\u017estvo <strong>v\u00fdskumov a renomovan\u00fdch \u0161t\u00fadi\u00ed.<\/strong> Po\u010fme sa teda spolo\u010dne pozrie\u0165 na to, <strong>\u010do je to kreat\u00edn a ak\u00e9 s\u00fa jeho \u00fa\u010dinky.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_to_kreatin\"><\/span>\u010co je to kreat\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Kreat\u00edn - GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kreat\u00edn<\/a> je kombin\u00e1ciou troch aminokysel\u00edn &#8211; <strong>glyc\u00ednu, argin\u00ednu a metion\u00ednu.<\/strong> T\u00e1to jednoduch\u00e1 zl\u00fa\u010denina je v\u0161ak v tele zapojen\u00e1 do mno\u017estva procesov. Kreat\u00edn n\u00e1jdeme v <strong>kostrovom svalstve,&nbsp; v srdci, mozgu a obli\u010dk\u00e1ch.<\/strong> Viac ako <strong>95 % kreat\u00ednu je ulo\u017een\u00e9ho v svaloch.<\/strong> \u00dalo\u017en\u00e1 kapacita kreat\u00ednu je v\u0161ak obmedzen\u00e1, hoci sa zvy\u0161uje s rastom svalovej hmoty. Mu\u017e, ktor\u00fd m\u00e1 hmotnos\u0165 70 kg a priemern\u00fa postavu, dok\u00e1\u017ee uskladni\u0165 pribli\u017ene 120 g kreat\u00ednu. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez suplement\u00e1cie sa kreat\u00edn <strong>vytv\u00e1ra preva\u017ene v pe\u010deni. <\/strong>Aminokyseliny glyc\u00edn a <a href=\"https:\/\/gymbeam.sk\/107-arginin\" class=\"ek-link\">argin\u00edn<\/a> sa enzymaticky kombinuj\u00fa za <strong>vzniku guanidoacet\u00e1tu,<\/strong> ktor\u00fd sa potom metyluje, pri\u010dom vznik\u00e1 kreat\u00edn. Ochorenia, ktor\u00e9 s\u00fa spojen\u00e9 s chybami v prirodzenej synt\u00e9ze kreat\u00ednu m\u00f4\u017eu ma\u0165 za n\u00e1sledok <strong>poruchy svalov a tie\u017e ment\u00e1lnu retard\u00e1ciu.<\/strong> V \u010dase suplement\u00e1cie kreat\u00ednu sa vlastn\u00e1 synt\u00e9za kreat\u00ednu potla\u010d\u00ed, \u010do m\u00f4\u017ee by\u0165 <strong>prospe\u0161n\u00e9 pre zdravie<\/strong> v d\u00f4sledku podstatne n\u00e1kladnej produkcie kreat\u00ednu v tele. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00009.jpeg\" alt=\"\u010co je to kreat\u00edn?\" style=\"width:843px;height:562px\" title=\"\u010co je to kreat\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zdroje_kreatinu\"><\/span>Zdroje kreat\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn z\u00edskavame <strong>zo stravy alebo doplnkov v\u00fd\u017eivy.<\/strong> N\u00e1jdeme ho vo viacer\u00fdch potravin\u00e1ch bohat\u00fdch na bielkoviny, ako s\u00fa ryby a m\u00e4so. Pozrite si jednotliv\u00e9 <strong>mno\u017estvo kreat\u00ednu v m\u00e4sov\u00fdch v\u00fdrobkoch<\/strong> v tabu\u013eke.<span style=\"color: #ff6600;\"> [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>M\u00e4so v surovom stave<\/center><\/th><th><center>Mno\u017estvo kreat\u00ednu<\/center><\/th><\/tr><\/thead><tbody><tr><td><center><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a><\/center><\/td><td><center>4,75 &#8211; 5,51 g\/kg<\/center><\/td><\/tr><tr><td><center><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a><\/center><\/td><td><center>3,4 g\/kg<\/center><\/td><\/tr><tr><td><center>zaja\u010die m\u00e4so<\/center><\/td><td><center>3,4 g\/kg<\/center><\/td><\/tr><tr><td><center>srdcov\u00e9 tkanivo z vola<\/center><\/td><td><center><strong>2,5 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>brav\u010dov\u00e9 srdce<\/center><\/td><td><center><strong>1,5 g\/kg<\/strong><\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn sa hromad\u00ed v rovnak\u00fdch org\u00e1noch u zvierat, tak ako u \u013eud\u00ed. Preto je vysok\u00fd obsah kreat\u00ednu najm\u00e4 <strong>v <\/strong><strong>srdcovom tkanive a v svaloch.<\/strong> Mal\u00e9 mno\u017estvo kreat\u00ednu n\u00e1jdeme aj v krvi (0,04 %) v su\u0161enom mlieku bez vody (0,88 %) a v materskom mlieku (60 &#8211; 70 \u03bcm). Mlie\u010dne produkty obsahuj\u00fa len <strong>minim\u00e1lne mno\u017estvo kreat\u00ednu,<\/strong> ale okrem m\u00e4sa s\u00fa jedin\u00fdm v\u00fdznamn\u00fdm zdrojom kreat\u00ednu v strave. <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdskumu je priemern\u00e1 spotreba kreat\u00ednu z potrav\u00edn u \u013eud\u00ed vo veku 19 &#8211; 39 rokov okolo <strong>1,08 g kreat\u00ednu u mu\u017eov a 0,64 g kreat\u00ednu u \u017eien.<\/strong> Obe hodnoty s\u00fa v\u0161ak pod \u00farov\u0148ou <strong>odpor\u00fa\u010danej dennej d\u00e1vky,<\/strong> ktor\u00e1 za\u010d\u00edna na <strong>2 g denne.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span> \u0160tandardn\u00e1 d\u00e1vka kreat\u00ednu je a\u017e 5 g denne, preto sa nemus\u00edte ob\u00e1va\u0165 siahnu\u0165 aj po <strong>doplnkoch v\u00fd\u017eivy s obsahom kreat\u00ednu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/steak-meat-raw-herbs-65175.jpg\" alt=\"Zdroje kreat\u00ednu\" style=\"width:843px;height:562px\" title=\"Zdroje kreat\u00ednu\"\/><\/figure>\n<\/div>\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=\"3885,6404,48031,78079,113254\" ><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_kreatin_funguje\"><\/span>Ako kreat\u00edn funguje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm \u00fa\u010dinkom kreat\u00ednu je, \u017ee dok\u00e1\u017ee v tele podporova\u0165 <strong>produkciu energie po\u010das zdv\u00edhania v\u00e1h<\/strong> alebo vysoko intenz\u00edvnom tr\u00e9ningu. Potom, \u010do telo vyprodukuje kreat\u00edn, alebo ho dopln\u00edte formou suplementov, sa najsk\u00f4r navia\u017ee na fosf\u00e1tov\u00fa molekulu a <strong>vznikne kreat\u00ednfosf\u00e1t.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>ATP (adenoz\u00edntrifosf\u00e1t) <\/strong>je d\u00f4le\u017eit\u00fdm zdrojom energie v tele. Pri oxid\u00e1cii sacharidov, bielkov\u00edn a tukov telo vytv\u00e1ra energiu, a teda ATP, ktor\u00fd je nevyhnutn\u00fd pre <strong>spr\u00e1vnu funkciu procesov v tele. <\/strong>ATP pritom poskytuje energiu hydrol\u00fdzou fosf\u00e1tovej skupiny. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa fosf\u00e1tov\u00e1 skupina hydrolyzuje, uvo\u013e\u0148uje sa <strong>energia vo forme tepla.<\/strong> T\u00e1to energia sa pou\u017e\u00edva na procesy v tele, napr\u00edklad pri svalov\u00fdch kontrakci\u00e1ch. Z ATP sa pri tomto procese str\u00e1ca jeden fosf\u00e1t, preto ho teraz naz\u00fdvame <strong>ADP (adenoz\u00edndifosf\u00e1t).<\/strong> Vznikol n\u00e1m vo\u013en\u00fd ADP ako produkt hydrol\u00fdzy ATP. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ADP je v tele nepou\u017eite\u013en\u00fd, pokia\u013e nie je preveden\u00fd sp\u00e4\u0165 na ATP. Pr\u00e1ve v tomto momente prich\u00e1dza do hry kreat\u00edn, ktor\u00fd funguje tak, \u017ee <strong>daruje svoju fosf\u00e1tov\u00fa skupinu ADP,<\/strong> aby znovu <strong>vytvoril ATP.<\/strong> Kreat\u00edn teda umo\u017e\u0148uje produkciu ATP z ADP, v\u010faka \u010domu m\u00f4\u017eete <strong>tr\u00e9nova\u0165 dlh\u0161ie a intenz\u00edvnej\u0161ie.<\/strong> Z tohto prim\u00e1rneho benefitu kreat\u00ednu sa odv\u00edjaj\u00fa aj \u010fal\u0161ie jeho \u00fa\u010dinky, na ktor\u00e9 sa pozrieme v nasleduj\u00facich riadkoch. <span style=\"color: #ff6600;\">[55] [56]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ake_su_ucinky_kreatinu\"><\/span>Ak\u00e9 s\u00fa \u00fa\u010dinky kreat\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prim\u00e1rny \u00fa\u010dinok kreat\u00ednu, ktor\u00fdm je produkcia energie pre svalov\u00e9 bunky sme si u\u017e rozobrali. Ak\u00e9 s\u00fa ale <strong>\u010fal\u0161ie pozit\u00edvne \u00fa\u010dinky kreat\u00ednu<\/strong> pre na\u0161e telo?<\/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\">1. Pom\u00e1ha zvy\u0161ova\u0165 objem svalovej hmoty<\/h3>\n\n\n\n<p>Kreat\u00edn pom\u00e1ha pri <strong>zvy\u0161ovan\u00ed tvorby svalov\u00fdch buniek,<\/strong> \u010do vedie k priamemu n\u00e1rastu svalovej hmoty. \u010ealej tie\u017e podporuje<strong> tvorbu bielkov\u00edn,<\/strong> ktor\u00e9 tvoria svalov\u00e9 vl\u00e1kna a pom\u00e1ha tie\u017e zvy\u0161ova\u0165 hladiny <strong>rastov\u00e9ho faktoru 1 (IGF-1),<\/strong> ktor\u00fd je podobn\u00fd inzul\u00ednu a tie\u017e \u00fa\u010dinne<strong> podporuje zvy\u0161ovanie svalovej hmoty.<\/strong> V\u00fdskum na skupine, ktor\u00e1 silov\u00fd tr\u00e9ning doplnila o kreat\u00ednov\u00fa suplement\u00e1ciu, potvrdil vidite\u013ene<strong> v\u00e4\u010d\u0161ie zmeny v objeme svalov<\/strong> v porovnan\u00ed so skupinou, ktor\u00e1 silov\u00fd tr\u00e9ning nedoplnila kreat\u00ednom. <span style=\"color: #ff6600;\">[58] [59] [60] [61]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00ednov\u00e1 suplement\u00e1cia m\u00f4\u017ee zv\u00fd\u0161i\u0165 aj <strong>obsah vody vo va\u0161ich svaloch,<\/strong> \u010do m\u00f4\u017ee tie\u017e vies\u0165 k r\u00fdchlemu zvy\u0161ovaniu ich objemu. Treba v\u0161ak podotkn\u00fa\u0165, \u017ee nejde o <strong>dlhodob\u00e9 a udr\u017eate\u013en\u00e9 zv\u00e4\u010d\u0161enie. <\/strong><span style=\"color: #ff6600;\">[62]<\/span>&nbsp;Niektor\u00e9 v\u00fdskumy navy\u0161e nazna\u010duj\u00fa, \u017ee kreat\u00edn <strong>zni\u017euje hladiny myostat\u00ednu,<\/strong> molekuly zodpovednej za <strong>zastavenie rastu svalov.<\/strong><span style=\"color: #ff6600;\"> [63]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_18_.jpg\" alt=\"Kreat\u00edn pom\u00e1ha zvy\u0161ova\u0165 objem svalov\" style=\"width:843px;height:562px\" title=\"Kreat\u00edn pom\u00e1ha zvy\u0161ova\u0165 objem svalov\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. M\u00f4\u017ee zni\u017eova\u0165 hladinu cukru v krvi a zvy\u0161ova\u0165 tvorbu glykog\u00e9nu<\/h3>\n\n\n\n<p>Kreat\u00edn je okrem zvy\u0161ovania objemu buniek zn\u00e1my aj svojou <strong>podporou tvorby glykog\u00e9nu.<\/strong> \u010c\u00edm viac glykog\u00e9nu \u0161portovec uklad\u00e1, t\u00fdm viac energie maj\u00fa jeho svaly. Skuto\u010dn\u00e9 v\u00fdhody kerat\u00ednov\u00e9ho \u00fa\u010dinku na doplnenie glykog\u00e9nu ale poch\u00e1dzaj\u00fa z <strong>pokra\u010duj\u00faceho pou\u017e\u00edvania kreat\u00ednu,<\/strong> nie z ak\u00fatneho po\u017eitia. <span style=\"color: #ff6600;\">[64]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viacer\u00e9 v\u00fdskumy tie\u017e nazna\u010duj\u00fa, \u017ee kreat\u00ednov\u00e9 doplnky m\u00f4\u017eu <strong>zni\u017eova\u0165 hladinu cukru v krvi<\/strong> zvy\u0161ovan\u00edm funkcie gluk\u00f3zov\u00e9ho transport\u00e9ra typu 4 (GLUT-4). Ide o molekulu, ktor\u00e1 do va\u0161ich svalov <strong>dod\u00e1va krvn\u00fd cukor.<\/strong> <span style=\"color: #ff6600;\">[64] [65] [66]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V 12-t\u00fd\u017ed\u0148ovej \u0161t\u00fadii sa sk\u00famalo ako <strong>kreat\u00edn ovplyv\u0148uje hladinu cukru v krvi<\/strong> po jedle s vysok\u00fdm obsahom sacharidov. \u013dudia, ktor\u00ed s konzum\u00e1ciou sacharidov <strong>kombinovali kreat\u00edn a cvi\u010denie,<\/strong> vykazovali lep\u0161iu kontrolu cukru v krvi ako t\u00ed, ktor\u00ed iba cvi\u010dili. <span style=\"color: #ff6600;\">[64]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f s\u00fa tieto pr\u00ednosy kreat\u00ednu ve\u013emi s\u013eubn\u00e9, o <strong>dlhodob\u00fdch \u00fa\u010dinkoch kreat\u00ednu<\/strong> na kontrolu hladiny cukru v krvi a tvorby glykog\u00e9nu je v\u0161ak potrebn\u00e9 urobi\u0165 ove\u013ea viac v\u00fdskumov.<\/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\">3. M\u00f4\u017ee zn\u00ed\u017ei\u0165 \u00fanavu a z\u00e1vrate<\/h3>\n\n\n\n<p>Kreat\u00ednov\u00e9 doplnky m\u00f4\u017eu tie\u017e <strong>zni\u017eova\u0165 \u00fanavu a z\u00e1vrate<\/strong> sp\u00f4soben\u00e9 viacer\u00fdmi poraneniami mozgu. V\u00fdskum u \u013eud\u00ed s traumatick\u00fdm po\u0161koden\u00edm mozgu zaznamenal, \u017ee v skupine, ktor\u00e1 pravidelne po dobu 6 mesiacov dop\u013a\u0148ala kreat\u00edn nastalo a\u017e 50 % zn\u00ed\u017eenie z\u00e1vratov v porovnan\u00ed so skupinou, ktor\u00e1 kreat\u00edn neprij\u00edmala. <span style=\"color: #ff6600;\">[67]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia \u0161t\u00fadia zase dok\u00e1zala, \u017ee u\u017e\u00edvanie kreat\u00ednu viedlo k zn\u00ed\u017eeniu \u00fanavy a zv\u00fd\u0161eniu hladiny energie u \u013eud\u00ed s probl\u00e9mami sp\u00e1nku. <span style=\"color: #ff6600;\">[68]<\/span>&nbsp;\u010ealej sa preuk\u00e1zalo, \u017ee tie\u017e <strong>zni\u017eoval \u00fanavu u \u0161portovcov,<\/strong> ktor\u00ed sa z\u00fa\u010dastnili cyklistick\u00e9ho testu. Prejavili sa aj \u00fa\u010dinky kreat\u00ednu na zn\u00ed\u017eenie \u00fanavy pri <strong>cvi\u010den\u00ed s vysokou intenzitou.<\/strong><span style=\"color: #ff6600;\"> [67] [68]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_uzivat_kreatin\"><\/span>Ako u\u017e\u00edva\u0165 kreat\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vne <strong>d\u00e1vkovanie, na\u010dasovanie <\/strong>a<strong> u\u017e\u00edvanie<\/strong> kreat\u00ednu v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 jeho efektivitu. V nasleduj\u00facich riadkoch si pre\u010d\u00edtate, ako spr\u00e1vne konzumova\u0165 kreat\u00edn pre r\u00fdchle dosiahnutie v\u00fdsledkov.<\/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\">1. D\u00e1vkovanie kreat\u00ednu<\/h3>\n\n\n\n<p>Kreat\u00edn sa zvy\u010dajne u\u017e\u00edva v d\u00e1vke <strong>5 g denne.<\/strong> Vy\u0161\u0161ie d\u00e1vky, ako <strong>10 g kreat\u00ednu denne,<\/strong> m\u00f4\u017eu by\u0165 lep\u0161ie pre \u0161portovcov, ktor\u00ed cvi\u010dia na profesion\u00e1lnej \u00farovni a maj\u00fa v\u00e4\u010d\u0161\u00ed podiel svalovej hmoty. Odpor\u00fa\u010dan\u00e1 d\u00e1vka kreat\u00ednu pre \u0161portovcov sa v\u0161ak pohybuje <strong>od 2 &#8211; 10 g denne<\/strong> a z\u00e1vis\u00ed od individu\u00e1lnej potreby jedinca, ak\u00e9 mno\u017estvo kreat\u00ednu mu zaber\u00e1 a tie\u017e od d\u00e1vkovania uveden\u00e9ho na produkte. <span style=\"color: #ff6600;\">[45]&nbsp;<\/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\">2. Kedy u\u017e\u00edva\u0165 kreat\u00edn?<\/h3>\n\n\n\n<p>Kreat\u00edn uklad\u00e1 telo, a preto si ho m\u00f4\u017eete dopria\u0165 <strong>kedyko\u013evek po\u010das d\u0148a.<\/strong> Niektor\u00ed tr\u00e9neri a odborn\u00edci v\u0161ak odpor\u00fa\u010daj\u00fa u\u017e\u00edva\u0165 kreat\u00edn <strong>pred a po tr\u00e9ningu.<\/strong> Na\u010dasovanie kreat\u00ednu v\u0161ak nem\u00e1 vplyv na jeho \u00fa\u010dinok. <span style=\"color: #ff6600;\">[46]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Je potrebn\u00fd kreat\u00ednov\u00fd cyklus? \u010co sa stane po ukon\u010den\u00ed u\u017e\u00edvania kreat\u00ednu?<\/h3>\n\n\n\n<p>Pri u\u017e\u00edvan\u00ed kreat\u00ednu <strong>nepotrebujete dodr\u017eiava\u0165 kreat\u00ednov\u00fd cyklus.<\/strong> Pr\u00e1ve naopak, kreat\u00edn je suplement, ktor\u00fd si vy\u017eaduje <strong>dlhodob\u00fa pravideln\u00fa konzum\u00e1ciu.<\/strong> M\u00f4\u017eete ho preto u\u017e\u00edva\u0165 tak dlho, ako budete chcie\u0165, preto\u017ee z ukon\u010denia dopl\u0148ovania kreat\u00ednu pre v\u00e1s nevypl\u00fdvaj\u00fa \u017eiadne v\u00fdhody. \u0160t\u00fadia potvrdila, \u017ee ukon\u010denie prij\u00edmania kreat\u00ednu <strong>nesp\u00f4sob\u00ed straty v sile<\/strong> alebo v mno\u017estve svalovej hmoty. <span style=\"color: #ff6600;\">[47]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04896.jpg\" alt=\"Ako u\u017e\u00edva\u0165 kreat\u00edn?\" style=\"width:843px;height:562px\" title=\"Ako u\u017e\u00edva\u0165 kreat\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Potrebujete_nasycovaciu_fazu_pre_uzivani_kreatinu\"><\/span>Potrebujete nasycovaciu f\u00e1zu pre u\u017e\u00edvan\u00ed kreat\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn je suplement zn\u00e1my t\u00fdm, \u017ee pri jeho u\u017e\u00edvan\u00ed vraj potrebujete nasycovaciu f\u00e1zu, po ktorej nasleduje udr\u017eiavacia f\u00e1za. <strong>Je to ale naozaj tak?<\/strong> Tento spom\u00ednan\u00fd kreat\u00ednov\u00fd cyklus by mal ma\u0165 tri \u010dasti <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 &#8211; 25 g (alebo 0,3 g\/kg) po dobu 5 &#8211; 7 dn\u00ed (nasycovacia f\u00e1za)<\/li>\n\n\n\n<li>5 g po dobu 3 &#8211; 4 dni (udr\u017eiavacia f\u00e1za)<\/li>\n\n\n\n<li>1 &#8211; 2 t\u00fd\u017edne bez kreat\u00ednu a potom sa cyklus opakuje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013ea \u0161t\u00fadi\u00ed v\u0161ak potvrdilo, \u017ee pri konzum\u00e1cii kreat\u00ednu <strong>naozaj nepotrebujete nasycovaciu f\u00e1zu.<\/strong> Vo v\u00fdskumoch odborn\u00edci u\u017e\u00edvaj\u00fa bu\u010f priamu d\u00e1vku 5 &#8211; 10 g kreat\u00ednu denne alebo dokonca men\u0161ie mno\u017estvo 2 &#8211; 3 g kreat\u00ednu. V\u00fdsledky napriek tomu zaznamenali <strong>v\u00fdhody spojen\u00e9 s dopl\u0148ovan\u00edm kreat\u00ednu.<\/strong><span style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekedy sa zvykne nasycovacia f\u00e1za pou\u017e\u00edva\u0165 na diagnostiku toho, \u010di dan\u00e1 osoba <strong>reaguje na kreat\u00edn alebo na ur\u00fdchlenie \u00fa\u010dinkov kreat\u00ednu.<\/strong> T\u00e1to f\u00e1za sp\u00f4sob\u00ed r\u00fdchlej\u0161ie nas\u00fdtenie svalov kreat\u00ednom a m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00e4\u010d\u0161ie okam\u017eit\u00e9 zv\u00fd\u0161enie sily a telesnej hmotnosti prostredn\u00edctvom zadr\u017eiavania vody. Z\u00e1rove\u0148 v\u00e1m nasycovacia f\u00e1za m\u00f4\u017ee prinies\u0165 aj psychologick\u00fd \u00fa\u017eitok, preto\u017ee vid\u00edte ako <strong>naber\u00e1te a zv\u00e4\u010d\u0161ujete sa.<\/strong> \u010casto sa v\u0161ak sp\u00e1ja s <strong>ved\u013eaj\u0161\u00edmi \u00fa\u010dinkami u\u017e\u00edvania pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva kreat\u00ednu, <\/strong>ako je nevo\u013enos\u0165, hna\u010dka a \u010fal\u0161ie tr\u00e1viace probl\u00e9my. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska nasycovacia f\u00e1za<strong> nie je potrebn\u00e1.<\/strong> Konzum\u00e1ciou ni\u017e\u0161ej d\u00e1vky kreat\u00ednu po dlh\u0161\u00ed \u010das (najmenej 28 dn\u00ed) nakoniec dosiahnete <strong>ten<\/strong> <strong>ist\u00fd efekt a rovnak\u00fd bod nas\u00fdtenia.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aka_forma_kreatinu_je_najlepsia\"><\/span>Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn m\u00e1 <strong>mnoho druhov,<\/strong> ktor\u00e9 v\u00fdrobcovia pred\u00e1vaj\u00fa bu\u010f samostatne alebo ako<strong> viaczlo\u017ekov\u00e9 kreat\u00edny.<\/strong> Najpopul\u00e1rnej\u0161ou formou&nbsp; je <strong><a title=\"Kreat\u00edn Monohydr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreat\u00edn monohydr\u00e1t<\/a>,<\/strong> ktor\u00fd bol aj najviac vedecky testovan\u00fd. Zvy\u0161n\u00e9 formy kreat\u00ednu patria k nov\u0161\u00edm typom, a preto nie s\u00fa e\u0161te tak d\u00f4kladne presk\u00faman\u00e9 ako kreat\u00edn monohydr\u00e1t. Spome\u0148me preto aspo\u0148 p\u00e1r \u010fal\u0161\u00edch <strong>foriem kreat\u00ednu.<\/strong><span style=\"color: #ff6600;\"> [43] [44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a title=\"Kreat\u00edn Monohydr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kreat\u00edn monohydr\u00e1t<\/a> &#8211;<\/strong> dlhoro\u010dne najob\u013e\u00fabenej\u0161ia forma kreat\u00ednu s overen\u00fdmi \u00fa\u010dinkami. U\u017e 5 a\u017e 10 g kreat\u00ednu monohydr\u00e1tu m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161eniu v\u00fdkonu, svalovej vytrvalosti a ve\u013ekosti svalov.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/kreatin-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mikronizovan\u00fd kreat\u00edn<\/a> &#8211;<\/strong> je 100% \u010dist\u00fd kreat\u00edn monohydr\u00e1t, ktor\u00fd zaru\u010duje e\u0161te lep\u0161iu rozpustnos\u0165.<\/li>\n\n\n\n<li><strong>Kreat\u00edn magn\u00e9zium chel\u00e1t &#8211;<\/strong> je s\u013eubn\u00fdm doplnkom v\u00fd\u017eivy, ktor\u00fd zabra\u0148uje n\u00e1rastu hmotnosti vody pri n\u00edzkych d\u00e1vkach.<\/li>\n\n\n\n<li><strong>Kreat\u00edn pyruv\u00e1t &#8211;<\/strong> sp\u00f4sobuje vy\u0161\u0161ie d\u00e1vky kreat\u00ednu v krvi, zatia\u013e sa ale nepreuk\u00e1zalo, \u017ee by to malo vplyv na vy\u0161\u0161\u00ed v\u00fdkon.<\/li>\n\n\n\n<li><strong>Kreat\u00edn citr\u00e1t &#8211;<\/strong> je lep\u0161ie rozpustn\u00fd vo vode ako kreat\u00edn monohydr\u00e1t.<\/li>\n\n\n\n<li><strong>Kreat\u00edn mal\u00e1t &#8211;<\/strong> je kreat\u00edn viazan\u00fd kyselinou jabl\u010dnou. V porovnan\u00ed s kreat\u00edn monohydr\u00e1tom sa lep\u0161ie rozp\u00fa\u0161\u0165a vo vode, v\u00fdrazne ur\u00fdch\u013euje regener\u00e1ciu a zni\u017euje \u00fanavu po\u010das tr\u00e9ningu.<\/li>\n\n\n\n<li><strong>Kreat\u00edn nitr\u00e1t &#8211;<\/strong> je molekula kreat\u00ednu s v\u00e4zbou na dusi\u010dnanov\u00fa molekulu. Kreat\u00edn nitr\u00e1t je asi 10-kr\u00e1t rozpustnej\u0161\u00ed vo vode, ako kreat\u00edn monohydr\u00e1t a zlep\u0161uje roz\u0165ahovanie ciev.<\/li>\n\n\n\n<li><strong>Pufrovan\u00fd kreat\u00edn (Kre-Alkalyn) &#8211;<\/strong> m\u00e1 vy\u0161\u0161iu vyu\u017eite\u013enos\u0165, zabezpe\u010duje r\u00fdchlej\u0161\u00ed n\u00e1rast sily a svalovej hmoty. Navy\u0161e neutralizuje kyselinu mlie\u010dnu, \u010do pom\u00e1ha pri regener\u00e1cii a k dosiahnutiu lep\u0161\u00edch v\u00fdkonov.<\/li>\n\n\n\n<li><strong>Kreat\u00edn hydrochlorid HCl &#8211;<\/strong> je 38-kr\u00e1t rozpustnej\u0161\u00ed ako kreat\u00edn monohydr\u00e1t a dok\u00e1\u017ee sa efekt\u00edvnej\u0161ie absorbova\u0165 v tele.<\/li>\n\n\n\n<li><strong>Kreat\u00edn ethyl ester &#8211;<\/strong> esterifik\u00e1cia kreat\u00ednu zvy\u0161uje jeho schopnos\u0165 \u013eahko prenika\u0165 stenami svalov\u00fdch buniek, \u010d\u00edm pozit\u00edvne ovplyv\u0148uje ich funkciu a zlep\u0161uje vstreb\u00e1vanie kreat\u00ednu do svalov.<\/li>\n\n\n\n<li><strong><a title=\"Crea7in - GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Viaczlo\u017ekov\u00fd kreat\u00edn<\/a> &#8211;<\/strong> prep\u00e1ja v\u00fdhody a \u00fa\u010dinky r\u00f4znych foriem kreat\u00ednu do jednej zmesi. M\u00f4\u017ee obsahova\u0165 a\u017e 7 typov kreat\u00ednu v jednom produkte, ako napriklad kreat\u00edn Crea7in. Fyzicky akt\u00edvni \u013eudia a \u0161portovci ocenia jeho v\u00fdhody, ako je r\u00fdchla vstrebate\u013enos\u0165, rast svalovej hmoty a dodanie v\u00e4\u010d\u0161ieho mno\u017estva energie pre lep\u0161\u00ed v\u00fdkon.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o typoch kreat\u00ednu dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a title=\"V\u0161etko \u010do mus\u00edte vedie\u0165 o kreat\u00edne a jeho form\u00e1ch\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">V\u0161etko \u010do mus\u00edte vedie\u0165 o kreat\u00edne a jeho form\u00e1ch<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_kreatine_a_jeho_formach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ak\u00e9 formy kreat\u00ednu pozn\u00e1me? \ud83d\udcaa | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/YuvKP0eYunw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Je_kreatin_bezpecny\"><\/span>Je kreat\u00edn bezpe\u010dn\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri u\u017e\u00edvan\u00ed kreat\u00ednu sa naozaj nemus\u00edte <strong>b\u00e1\u0165 o svoje zdravie a bezpe\u010dnos\u0165.<\/strong> Je toti\u017e absol\u00fatne <strong>bezpe\u010dn\u00fd doplnok v\u00fd\u017eivy.<\/strong> Ako suplement bol d\u00f4kladne presk\u00faman\u00fd a \u0161t\u00fadie pri jeho u\u017e\u00edvan\u00ed <strong>nezaznamenali \u017eiadne nepriazniv\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky.<\/strong><span style=\"color: #ff6600;\"> [27] [28] [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kreat\u00edn a rakovina<\/h3>\n\n\n\n<p>Najv\u00e4\u010d\u0161ie m\u00fdty, ktor\u00e9 o kreat\u00edne koluj\u00fa s\u00fa, \u017ee sp\u00f4sobuje rakovinu alebo probl\u00e9my s obli\u010dkami. Ubezpe\u010dujeme v\u00e1s, \u017ee <strong>neexistuje \u017eiadny vedeck\u00fd d\u00f4kaz,<\/strong> ktor\u00fd by sp\u00e1jal kreat\u00edn ako faktor pri akejko\u013evek forme rakoviny. Tvrdenia, ktor\u00e9 ho sp\u00e1jaj\u00fa s rakovinou nie s\u00fa v s\u00fa\u010dasnosti podlo\u017een\u00e9 <strong>relevantn\u00fdmi \u0161t\u00fadiami a d\u00f4kazmi.<\/strong> Kreat\u00edn dokonca v jednom v\u00fdskume na \u013eu\u010foch \u00fa\u010dinkoval na <strong>ochranu DNA pred oxida\u010dn\u00fdm po\u0161koden\u00edm<\/strong> z r\u00f4znych zdrojov, napr\u00edklad z cvi\u010denia.<span style=\"color: #ff6600;\"> [30] [31] [32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Kreat\u00edn a obli\u010dky<\/h3>\n\n\n\n<p>Obavy, \u017ee <strong>po\u0161kodzuje obli\u010dky<\/strong> vznikli preto, \u017ee kreat\u00edn m\u00f4\u017ee zv\u00fd\u0161i\u0165 hladinu kreatin\u00ednu nad norm\u00e1lne hodnoty. Tento stav sa pritom pova\u017euje za <strong>ukazovate\u013ea poruchy obli\u010diek.<\/strong> Pokia\u013e v\u0161ak m\u00e1te zdrav\u00e9 obli\u010dky, je pre v\u00e1s dop\u013a\u0148anie kreat\u00ednu bezpe\u010dn\u00e9. Ak m\u00e1te ak\u00e9ko\u013evek ochorenie obli\u010diek, odpor\u00fa\u010dame v\u00e1m suplement\u00e1ciu kreat\u00ednu <strong>konzultova\u0165 s lek\u00e1rom,<\/strong> preto\u017ee neexistuj\u00fa dlhodob\u00e9 \u0161t\u00fadie, ktor\u00e9 by sk\u00famali u\u017e\u00edvanie kreat\u00ednu na \u013eu\u010foch s ochoren\u00edm obli\u010diek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn zo stravy a kreat\u00edn, ktor\u00fd produkuje pe\u010de\u0148, transformuj\u00fa kostrov\u00e9 svaly, mozog a \u010fal\u0161ie tkaniv\u00e1 na fosfokreat\u00edn. Ten sa zap\u00e1ja do procesu v\u00fdroby adenoz\u00edntrifosf\u00e1tu, ktor\u00e9ho <strong>ved\u013eaj\u0161\u00edm <\/strong><strong>produktom je kreatin\u00edn.<\/strong> Za norm\u00e1lnych okolnost\u00ed kreatin\u00edn vyl\u00fa\u010dia obli\u010dky ako <strong>odpadov\u00fa l\u00e1tku.<\/strong> Ak sa funkcia obli\u010diek zn\u00ed\u017ei, kles\u00e1 aj \u010distota kreatin\u00ednu. To dok\u00e1\u017eeme odhali\u0165 pomocou krvn\u00e9ho testu alebo mera\u0165 kombin\u00e1ciou testu z krvi a vzorky z mo\u010du. Hladiny kreatin\u00ednu v krvi s\u00fa naj\u010dastej\u0161ie pou\u017e\u00edvan\u00fdm <strong>ukazovate\u013eom funkcie obli\u010diek.<\/strong> Je toti\u017e predpokladom, \u017ee ak je hladina kreatin\u00ednu vysok\u00e1, obli\u010dky nie s\u00fa zdravotne v poriadku. <span style=\"color: #ff6600;\">[41] [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplement\u00e1cia kreat\u00ednu v\u0161ak <strong>nem\u00e1 vplyv na funkciu obli\u010diek,<\/strong> <strong>len na hladinu kreatin\u00ednu. <\/strong>\u0160t\u00fadie <strong>nezistili \u017eiadne bezpe\u010dnostn\u00e9 rizik\u00e1 <\/strong>kreat\u00ednu na po\u0161kodenie obli\u010diek <strong>pri kr\u00e1tkodobom ani dlhodobom u\u017e\u00edvan\u00ed kreat\u00ednu.<\/strong> U zdrav\u00fdch dospel\u00fdch os\u00f4b je nepravdepodobn\u00e9, \u017ee by d\u00e1vky menej ako 5 g kreat\u00ednu na de\u0148 v\u00fdznamne zv\u00fd\u0161ili hladinu kreatin\u00ednu. Vy\u0161\u0161ie d\u00e1vky ale m\u00f4\u017eu sp\u00f4sobi\u0165<strong> mierne zv\u00fd\u0161enie kreatin\u00ednu,<\/strong> ktor\u00e9 v\u0161ak neznamen\u00e1 po\u0161kodenie obli\u010diek. V\u00e4\u010d\u0161ina \u0161t\u00fadi\u00ed zaznamenala len mierne zv\u00fd\u0161enie hladiny kreatin\u00ednu, a to pri d\u00e1vke 20 g kreat\u00ednu na de\u0148. <span style=\"color: #ff6600;\">[34 &#8211; 40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri \u013eu\u010foch so suboptim\u00e1lnou funkciou obli\u010diek m\u00f4\u017ee by\u0165 bezpe\u010dn\u00e9 dop\u013a\u0148a\u0165 kreat\u00edn v d\u00e1vke do 3 g na de\u0148. <span style=\"color: #ff6600;\">[33]<\/span> Ch\u00fdbaj\u00fa v\u0161ak <strong>dlhodob\u00e9 \u0161t\u00fadie,<\/strong> ktor\u00e9 by potvrdzovali bezpe\u010dnos\u0165 u\u017e\u00edvania kreat\u00ednu v tak\u00fdchto pr\u00edpadoch.<\/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=\"Sposobuje_kreatin_vypadavanie_vlasov\"><\/span>Sp\u00f4sobuje kreat\u00edn vypad\u00e1vanie vlasov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00fadia z roku 2009 nazna\u010dila, \u017ee suplement\u00e1cia kreat\u00ednu by mohla <strong>zhor\u0161i\u0165 vypad\u00e1vanie vlasov.<\/strong> V tejto RCT \u0161t\u00fadii mali mu\u017ei, ktor\u00ed konzumovali kreat\u00edn, zv\u00fd\u0161en\u00fa hladinu <strong>dihydrotestoster\u00f3nu (DHT),<\/strong> ktor\u00fd prispieva k vypad\u00e1vaniu vlasov najm\u00e4 u mu\u017eov.<span style=\"color: #ff6600;\"> [7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHT je metabolit androg\u00e9nu testoster\u00f3nu. Enz\u00fdm s n\u00e1zvom 5-alfa-redukt\u00e1za prev\u00e1dza vo\u013en\u00fd testoster\u00f3n na DHT. DHT sa potom m\u00f4\u017ee <strong>naviaza\u0165 na receptory vlasov\u00fdch folikulov<\/strong> na poko\u017eke hlavy, \u010do vedie k ich <strong>zmen\u0161ovaniu a zastaveniu tvorby vlasov<\/strong> v priebehu \u010dasu. Na vypad\u00e1vanie vlasov v\u0161ak m\u00f4\u017eu by\u0165 ve\u013emi \u00fa\u010dinn\u00e9 lieky, ktor\u00e9 blokuj\u00fa p\u00f4sobenie 5-alfa-redukt\u00e1zy. <span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypad\u00e1vanie vlasov u mu\u017eov vznik\u00e1 interakciou vlasov\u00fdch folikulov s DHT. To, \u010di vlasy bud\u00fa vypad\u00e1va\u0165 alebo nie, z\u00e1vis\u00ed od <strong>citlivosti jedinca na DHT. <\/strong>Ovplyvni\u0165 proces vypad\u00e1vania vlasov v\u0161ak m\u00f4\u017eu aj \u010fal\u0161ie faktory, ako <strong>genetick\u00e1 predispoz\u00edcia <\/strong>alebo<strong> tenk\u00e1 vlasov\u00e1 l\u00ednia.<\/strong><span style=\"color: #ff6600;\"> [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U \u017eien je v\u00fdvoj vypad\u00e1vania vlasov menej jasn\u00fd. Prispievaj\u00fa k nemu <strong>genetick\u00e9 faktory,<\/strong> ale nie je presne identifikovan\u00e9 ktor\u00e9. Je tie\u017e predpokladom, \u017ee DHT nehr\u00e1 pri vypad\u00e1van\u00ed vlasov u \u017eien <strong>tak\u00fa rolu ako u mu\u017eov.<\/strong> Protichodn\u00e9 d\u00f4kazy existuj\u00fa aj o <strong>vplyve estrog\u00e9nu na vypad\u00e1vanie vlasov<\/strong> u \u017eien, preto je takmer nemo\u017en\u00e9 s istotou tvrdi\u0165, \u010do sp\u00f4sobuje ich vypad\u00e1vanie vlasov. <span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dihydrotestoster\u00f3n (DHT) a genetika zohr\u00e1vaj\u00fa v\u00fdznamn\u00fa \u00falohu pri vypad\u00e1van\u00ed vlasov u mu\u017eov a men\u0161iu \u00falohu pri vypad\u00e1van\u00ed vlasov u \u017eien. Faktory, ktor\u00e9 <strong>sp\u00f4sobuj\u00fa vypad\u00e1vanie vlasov u \u017eien,<\/strong> s\u00fa v\u0161ak menej zn\u00e1me, ako faktory, ktor\u00e9 zapr\u00ed\u010di\u0148uj\u00fa mu\u017esk\u00fa ple\u0161atos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iba jedna mal\u00e1 randomizovan\u00e1 kontrolovan\u00e1 \u0161t\u00fadia spojila <strong>suplement\u00e1ciu kreat\u00ednu so zv\u00fd\u0161enou hladinou DHT.<\/strong> T\u00e1to \u0161t\u00fadia sa uskuto\u010dnila na <strong>20 zdrav\u00fdch mlad\u00fdch mu\u017eoch,<\/strong> hr\u00e1\u010doch rugby, ktor\u00ed boli rozdelen\u00ed do 2 skup\u00edn. Jedna skupina u\u017e\u00edvala placebo a druh\u00e1 <strong>kreat\u00edn monohydr\u00e1t v d\u00e1vke 25 g <\/strong>prv\u00fdch 7 dn\u00ed a potom 5 g po\u010das udr\u017eiavacej f\u00e1zy po dobu 14 dn\u00ed. V\u00fdsledky zistili, \u017ee medzi skupinami <strong>neboli ve\u013ek\u00e9 zmeny v hladine testoster\u00f3nu.<\/strong> Podiel DHT v\u0161ak <strong>v\u00fdrazne st\u00fapol v skupine, ktor\u00e1 u\u017e\u00edvala kreat\u00edn,<\/strong> a to a\u017e o 56,1 % na siedmy de\u0148 testovania, po\u010das dvadsiateho prv\u00e9ho d\u0148a bola hodnota DHT o 40,8 % vy\u0161\u0161ia ako pred testovan\u00edm. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00fa\u010dasnosti okrem vy\u0161\u0161ie spom\u00ednan\u00e9ho v\u00fdskumu neexistuje \u017eiadna in\u00e1 \u0161t\u00fadia, ktor\u00e1 by testovala \u00fa\u010dinok <strong>kreat\u00ednu na podiel hladiny DHT.<\/strong> Je v\u0161ak viacero \u0161t\u00fadi\u00ed, ktor\u00e9 sa zaoberaj\u00fa <strong>\u00fa\u010dinkami kreat\u00ednu na testoster\u00f3n.<\/strong> Iba dve z nich potvrdili zv\u00fd\u0161enie testoster\u00f3nu po doplnen\u00ed 20 g kreat\u00ednu po\u010das 6 a 7 dn\u00ed. <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zvy\u0161n\u00fdch 10 randomizovan\u00fdch kontrolovan\u00fdch \u0161t\u00fadi\u00ed nezistilo \u017eiadny \u00fa\u010dinok kreat\u00ednu na testoster\u00f3n. Tieto v\u00fdskumy sa pohybovali v rozmedz\u00ed od 6 dn\u00ed do 10 t\u00fd\u017ed\u0148ov, a testovali <strong>d\u00e1vky kreat\u00ednu od 3 do 25 g na de\u0148.<\/strong> D\u00f4le\u017eit\u00e9 je tie\u017e spomen\u00fa\u0165, \u017ee <strong>5 \u0161t\u00fadi\u00ed testovalo \u00fa\u010dinky kreat\u00ednu pr\u00e1ve na vo\u013en\u00fd testoster\u00f3n,<\/strong> a teda t\u00fa formu testoster\u00f3nu, ktor\u00e1 sa <strong>konvertuje na DHT,<\/strong> pri\u010dom nezistili \u017eiadne v\u00fdznamn\u00e9 zv\u00fd\u0161enie. S\u00fa\u010dasn\u00e9 d\u00f4kazy preto neumo\u017e\u0148uj\u00fa pravdivo vyvr\u00e1ti\u0165, ale ani potvrdi\u0165 <strong>\u00fa\u010dinky kreat\u00ednu na vypad\u00e1vanie vlasov.<\/strong> <span style=\"color: #ff6600;\">[8] [18 &#8211; 26]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hair-loss-4818761_1920.jpg\" alt=\"Sp\u00f4sobuje kreat\u00edn vypad\u00e1vanie vlasov?\" style=\"width:843px;height:562px\" title=\"Sp\u00f4sobuje kreat\u00edn vypad\u00e1vanie vlasov?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sposobuje_kreatin_zavodnovanie\"><\/span>Sp\u00f4sobuje kreat\u00edn zavod\u0148ovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chceme odpoveda\u0165 na ot\u00e1zku, \u010di <strong>kreat\u00edn zavod\u0148uje,<\/strong> mus\u00edme sa pozrie\u0165 na doteraj\u0161ie \u0161t\u00fadie. V\u00fdskumy, ktor\u00e9 testovali <strong>pr\u00edjem 5 g kreat\u00ednu<\/strong> (v udr\u017eiavacej f\u00e1ze, hne\u010f po f\u00e1ze nas\u00fdtenia) zaznamenali zv\u00fd\u0161enie celkovej telesnej hmotnosti vody o 6,2 % za 9 t\u00fd\u017ed\u0148ov a 1,1 kg za 42 dn\u00ed. <span style=\"color: #ff6600;\">[51] [52]<\/span> Niektor\u00e9 \u0161t\u00fadie, ktor\u00e9 porovn\u00e1vali suplement\u00e1ciu kreat\u00ednu v kombin\u00e1cii s tr\u00e9ningom v\u0161ak nezistili <strong>\u017eiadne v\u00fdznamn\u00e9 rozdiely<\/strong> v percentu\u00e1lnom mno\u017estve vody. Vyzer\u00e1 to tak, \u017ee mierne zadr\u017eiavanie vody bolo pozorovan\u00e9 pri vy\u0161\u0161\u00edch d\u00e1vkach kreat\u00ednu. Pri d\u00e1vke 0,03 g\/kg alebo 2,3 g denne, kreat\u00edn <strong>nesp\u00f4sobuje zadr\u017eiavanie vody,<\/strong> a to aj napriek zv\u00fd\u0161eniu celkovej hmotnosti vody v tele v\u010faka pr\u00edrastku svalovej hmoty.<span style=\"color: #ff6600;\"> [53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie, ktor\u00e9 merali extracelul\u00e1rnu a intracelul\u00e1nu vodu zaznamenali podobn\u00e9 zv\u00fd\u0161enia v oboch pr\u00edpadoch. Kreat\u00edn <strong>nem\u00e1 tendenciu meni\u0165 pomer vody<\/strong> v r\u00f4znych tkaniv\u00e1ch. Minim\u00e1lne jedna \u0161t\u00fadia potvrdila, \u017ee nie je v\u00fdznamn\u00fd rozdiel v koncentr\u00e1cii intracelul\u00e1rnej a extracelul\u00e1rnej vode po 14 t\u00fd\u017ed\u0148och u\u017e\u00edvania 5 g kreat\u00ednu denne. <span style=\"color: #ff6600;\">[54]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zavod\u0148ovanie teda skuto\u010dne <strong>z\u00e1vis\u00ed od mno\u017estva kreat\u00ednu,<\/strong> ktor\u00e9 do tela prijmeme. Nejde v\u0161ak o \u017eiadne<strong> markantn\u00e9 zvy\u0161ovanie,<\/strong> jedn\u00e1 sa sk\u00f4r o mierne zadr\u017eiavanie vody.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7061_1_.jpg\" alt=\"Sp\u00f4sobuje kreat\u00edn zavod\u0148ovanie?\" style=\"width:843px;height:562px\" title=\"Sp\u00f4sobuje kreat\u00edn zavod\u0148ovanie?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ake_su_vedlajsie_ucinky_kreatinu\"><\/span>Ak\u00e9 s\u00fa ved\u013eaj\u0161ie \u00fa\u010dinky kreat\u00ednu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn ako suplement je<strong> najviac testovan\u00fdm doplnkom v\u00fd\u017eivy<\/strong>&nbsp;z <strong>h\u013eadiska bezpe\u010dnosti a ved\u013eaj\u0161\u00edch \u00fa\u010dinkov.<\/strong> Odborn\u00edci uskuto\u010dnili mno\u017estvo v\u00fdskumov s r\u00f4znymi d\u00e1vkami kreat\u00ednu a za jedin\u00fd negat\u00edvny \u00fa\u010dinok ozna\u010dili <strong>mo\u017enos\u0165 tr\u00e1viacich \u0165a\u017ekost\u00ed a k\u0155\u010dov.<\/strong> Tie v\u0161ak vznikaj\u00fa pri <strong>nedostato\u010dnej hydrat\u00e1cii<\/strong> alebo vtedy, ak osoba naraz u\u017eije <strong>pr\u00edli\u0161 ve\u013ek\u00fa d\u00e1vku kreat\u00ednu.<\/strong> <span style=\"color: #ff6600;\">[48] [50]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1vka 5 g denne nesp\u00f4sobuje <strong>\u017eiadne nepriazniv\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky<\/strong> a d\u00e1vka 10 g denne po\u010das 310 dn\u00ed tie\u017e nesp\u00f4sobila v\u00fdrazn\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky oproti placebu. Dop\u013a\u0148anie kreat\u00ednu sa uk\u00e1zalo by\u0165 <strong>bezpe\u010dn\u00e9 aj pre deti a mladistv\u00fdch<\/strong> v d\u00e1vke 3 &#8211; 5 g denne po dobu 2 a\u017e 6 mesiacov. <span style=\"color: #ff6600;\">[49]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee ste v tomto \u010dl\u00e1nku na\u0161li v\u0161etky odpovede na t\u00e9mu <strong>kreat\u00edn a jeho \u00fa\u010dinky, fungovanie, d\u00e1vkovanie, u\u017e\u00edvanie a bezpe\u010dnos\u0165.<\/strong> Ur\u010dite v\u00e1m odpor\u00fa\u010dame vysk\u00fa\u0161a\u0165 <a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplement\u00e1ciu kreat\u00ednu,<\/a> preto\u017ee ide o <strong>funk\u010dn\u00fd, \u00fa\u010dinn\u00fd a cenovo prijate\u013en\u00fd doplnok v\u00fd\u017eivy,<\/strong> ktor\u00fd m\u00e1 svoje miesto v jed\u00e1lni\u010dku za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch \u0161portovcov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, ak\u00e9 s\u00fa va\u0161e <strong>sk\u00fasenosti s u\u017e\u00edvan\u00edm kreat\u00ednu.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, budeme radi, ke\u010f ho podpor\u00edte <strong>zdie\u013ean\u00edm.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pre\u010d\u00edtajte si o kreat\u00edne, jeho \u00fa\u010dinkoch, d\u00e1vkovan\u00ed, bezpe\u010dnosti a zistite, pre\u010do patr\u00ed k najob\u013e\u00fabenej\u0161\u00edm a najpred\u00e1vanej\u0161\u00edm doplnkom na trhu \u0161portovej v\u00fd\u017eivy.<\/p>\n","protected":false},"author":25,"featured_media":79421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6056,6057,6060],"filter_section":[],"filter_attribute":[13052,13054,13058,13066,13067,13068,13073,13881],"class_list":{"0":"post-244585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-rast-svalovej-hmoty","10":"tag-kreatin","11":"filter_attribute-proteiny","12":"filter_attribute-aminokyseliny","13":"filter_attribute-kreatin","14":"filter_attribute-rast-svalov","15":"filter_attribute-regeneracia","16":"filter_attribute-sportovy-vykon","17":"filter_attribute-spanok","18":"filter_attribute-zdravie-doplnky","19":"h-entry","20":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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