{"id":244658,"date":"2020-03-02T08:00:00","date_gmt":"2020-03-02T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=244658"},"modified":"2024-05-28T08:56:30","modified_gmt":"2024-05-28T06:56:30","slug":"creatina-ghidul-creatinei","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/","title":{"rendered":"Ghidul creatinei pentru cre\u0219terea maxim\u0103 a masei musculare"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Ce_este_creatina\" title=\"Ce este creatina?\">Ce este creatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Surse_de_creatina\" title=\"Surse de creatin\u0103\">Surse de creatin\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Cum_functioneaza_creatina\" title=\"Cum func\u021bioneaz\u0103 creatina?\">Cum func\u021bioneaz\u0103 creatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Care_sunt_efectele_creatinei\" title=\"Care sunt efectele creatinei?\">Care sunt efectele creatinei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Cum_sa_luati_creatina\" title=\"Cum s\u0103 lua\u021bi creatin\u0103?\">Cum s\u0103 lua\u021bi creatin\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Aveti_nevoie_de_o_faza_de_saturatie_pentru_utilizarea_creatinei\" title=\"Ave\u021bi nevoie de o faz\u0103 de satura\u021bie pentru utilizarea creatinei?\">Ave\u021bi nevoie de o faz\u0103 de satura\u021bie pentru utilizarea creatinei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Ce_forma_de_creatina_este_cea_mai_buna\" title=\"Ce form\u0103 de creatin\u0103 este cea mai bun\u0103?\">Ce form\u0103 de creatin\u0103 este cea mai bun\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/#Creatina_este_sigura\" title=\"Creatina este sigur\u0103?\">Creatina este sigur\u0103?<\/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.ro\/blog\/creatina-ghidul-creatinei\/#Creatina_provoaca_caderea_parului\" title=\"Creatina provoac\u0103 c\u0103derea p\u0103rului?\">Creatina provoac\u0103 c\u0103derea p\u0103rului?<\/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.ro\/blog\/creatina-ghidul-creatinei\/#Creatina_provoaca_retentie_de_apa\" title=\"Creatina provoac\u0103 reten\u021bie de ap\u0103?\">Creatina provoac\u0103 reten\u021bie de ap\u0103?<\/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.ro\/blog\/creatina-ghidul-creatinei\/#Care_sunt_efectele_secundare_ale_creatinei\" title=\"Care sunt efectele secundare ale creatinei?\">Care sunt efectele secundare ale creatinei?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Creatina este unul dintre <strong>cele mai populare \u0219i v\u00e2ndute suplimente<\/strong> de pe pia\u021ba produselor \u0219i alimentelor fitness. De ce este a\u0219a? Deoarece creatina func\u021bioneaz\u0103. Acest lucru a fost confirmat de o serie de <strong>cercet\u0103ri \u0219i studii de renume<\/strong>. Haide\u021bi s\u0103 arunc\u0103m o privire la <strong>ce este creatina \u0219i care sunt efectele ei.<\/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=\"Ce_este_creatina\"><\/span>Ce este creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Creatin\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina<\/a>&nbsp;este o combina\u021bie de trei aminoacizi &#8211; <strong>glicin\u0103, arginin\u0103 \u0219i metionin\u0103<\/strong>. Acest compus simplu este implicat \u00eentr-o serie de procese din organism. Creatina se g\u0103se\u0219te \u00een <strong>mu\u0219chii scheletici, \u00een inim\u0103, creier \u0219i rinichi<\/strong>. Peste <strong>95% din creatin\u0103 este depozitat\u0103 \u00een mu\u0219chi<\/strong>. Cu toate acestea, capacitatea de stocare a creatinei este limitat\u0103, de\u0219i se m\u0103re\u0219te odat\u0103 cu cre\u0219terea masei musculare. Un b\u0103rbat care c\u00e2nt\u0103re\u0219te 70 kg \u0219i are o statur\u0103 medie poate stoca aproximativ 120 g de creatin\u0103. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>F\u0103r\u0103 suplimentare, <strong>creatina este produs\u0103, \u00een principal, \u00een ficat<\/strong>. Aminoacizii glicin\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a> se combin\u0103 enzimatic pentru a <strong>forma guanidinoacetat<\/strong>, care este apoi metilat pentru a forma creatin\u0103. Bolile, care sunt asociate cu anomaliile sintezei naturale ale creatinei, pot duce la <strong>tulbur\u0103ri musculare, precum \u0219i la retard mental<\/strong>. \u00cen momentul supliment\u0103rii creatinei, sinteza proprie este suprimat\u0103, ceea ce poate fi <strong>benefic pentru s\u0103n\u0103tate<\/strong> din cauza produc\u021biei destul de solicitante pentru organism. <span style=\"color: #ff6600;\">[1] [2]<\/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=\"Ce este creatina?\" style=\"width:843px;height:562px\" title=\"Ce este creatina?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Surse_de_creatina\"><\/span>Surse de creatin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina se ob\u021bine din <strong>alimente sau suplimente nutritive<\/strong>. Se g\u0103se\u0219te \u00een multe alimente bogate \u00een proteine, precum pe\u0219te \u0219i carne. Consulta\u021bi <strong>cantitatea individual\u0103 de creatin\u0103 a produselor din carne<\/strong>&nbsp;\u00een acest tabel.<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>Carne \u00een stare crud\u0103<\/center><\/th><th><center>Cantitatea de creatin\u0103<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>carne de vit\u0103<\/center><\/td><td><center><strong>4,75 &#8211; 5,51 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>carne de pui<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>carne de iepure<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>\u021besut cardiac de vit\u0103<\/center><\/td><td><center><strong>2,5 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>inim\u0103 de porc<\/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>Creatina se acumuleaz\u0103 \u00een acelea\u0219i organe \u0219i la animale, ca \u0219i la oameni. Prin urmare, un con\u021binut ridicat de creatin\u0103 se g\u0103se\u0219te \u00een special, \u00een <strong>\u021besutul cardiac \u0219i muscular<\/strong>. O cantitate mic\u0103 de creatin\u0103 poate fi g\u0103sit\u0103 \u0219i \u00een s\u00e2nge (0,04%) \u00een laptele praf f\u0103r\u0103 ap\u0103 (0,88%) \u0219i \u00een laptele matern (60 &#8211; 70 \u03bcm). Produsele lactate con\u021bin doar o <strong>cantitate minim\u0103 de creatin\u0103<\/strong>, dar sunt singura surs\u0103 important\u0103 de creatin\u0103 din alimenta\u021bie, \u00een afar\u0103 de carne. <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>Conform cercet\u0103rilor, consumul mediu de creatin\u0103 din alimente la persoanele \u00eentre 19 \u0219i 39 de ani este de aproximativ <strong>1,08 g de creatin\u0103 la b\u0103rba\u021bi \u0219i de 0,64 g de creatin\u0103 la femei<\/strong>. \u00cens\u0103, ambele valori sunt sub <strong>doza zilnic\u0103 recomandat\u0103<\/strong>, care \u00eencepe de la <strong>2 g pe zi<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span>&nbsp;Doza standard de creatin\u0103 este de p\u00e2n\u0103 la 5 grame pe zi, deci nu trebuie s\u0103 v\u0103 face\u021bi griji dac\u0103<strong>&nbsp;lua\u021bi suplimente nutritive care con\u021bin creatin\u0103.<\/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=\" Surse de creatin\u0103\" style=\"width:843px;height:562px\" title=\" Surse de creatin\u0103\"\/><\/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=\"3885,6404,28080,78079,113254\" ><\/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=\"Cum_functioneaza_creatina\"><\/span>Cum func\u021bioneaz\u0103 creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cel mai important efect pe care \u00eel are este faptul c\u0103 poate sus\u021bine <strong>produc\u021bia de energie din corp \u00een timpul ridic\u0103rii greut\u0103\u021bilor<\/strong> sau \u00een timpul antrenamentelor cu o intensitate ridicat\u0103. Dup\u0103 ce organismul produce creatin\u0103 sau o completa\u021bi cu ajutorul suplimentelor, aceasta se leag\u0103 \u00eent\u00e2i de molecula fosfatului \u0219i astfel, \u00een corp se produce <strong>fosfatul de creatin\u0103<\/strong>.<\/p>\n\n\n\n<p><strong>ATP (adenozin trifosfat)<\/strong> este o surs\u0103 important\u0103 de energie \u00een organism. Atunci c\u00e2nd carbohidra\u021bii, proteinele \u0219i gr\u0103simile oxideaz\u0103, organismul genereaz\u0103 energie \u0219i, prin urmare, ATP, care este esen\u021bial pentru&nbsp;<strong>func\u021bionarea corect\u0103 a proceselor din organism<\/strong>. ATP furnizeaz\u0103 energie prin hidrolizarea grupului de fosfa\u021bi. <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>C\u00e2nd grupa fosfa\u021bilor hidrolizeaz\u0103, se elibereaz\u0103 <strong>energie sub form\u0103 de c\u0103ldur\u0103<\/strong>. Aceast\u0103 energie este folosit\u0103 pentru procesele din corp, de exemplu \u00een contrac\u021biile musculare. Din ATP se pierde \u00een acest proces, un singur fosfat, a\u0219a c\u0103 \u00eel denumim&nbsp;&nbsp;<strong>ADP<\/strong> (adenozin difosfat). S-a format astfel ADP liber ca produs al hidrolizei 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 este inutilizabil \u00een corp, dac\u0103 nu este tranformat \u00eenapoi \u00een ATP. \u00cen acest moment intr\u0103 \u00een joc creatina, care <strong>doneaz\u0103 grupa sa de fosfat ADP,<\/strong>&nbsp;pentru a <strong>recrea ATP<\/strong>. A\u0219adar, creatina permite producerea de ATP din ADP, permi\u021b\u00e2ndu-v\u0103 s\u0103 v\u0103 <strong>antrena\u021bi mai mult \u0219i mai intens<\/strong>. Din acest beneficiu al creatinei deriv\u0103 \u0219i alte efecte, pe care le vom analiza \u00een r\u00e2ndurile urm\u0103toare. <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=\"Care_sunt_efectele_creatinei\"><\/span>Care sunt efectele creatinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am discutat deja despre efectul principal al creatinei, care este producerea de energie pentru celulele musculare. Dar care sunt <strong>celelalte efecte pozitive ale creatinei<\/strong> pentru organismul nostru?<\/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. Ajut\u0103 la cre\u0219terea volumului masei musculare<\/h3>\n\n\n\n<p>Creatina ajut\u0103 la <strong>cre\u0219terea form\u0103rii celulelor musculare<\/strong>, ceea ce duce la o cre\u0219tere direct\u0103 a masei musculare. Mai departe, sus\u021bine \u0219i <strong>producerea de proteine,<\/strong> care formeaz\u0103 fibre musculare \u0219i ajut\u0103 la cre\u0219terea nivelului <strong>factorului de cre\u0219tere 1<\/strong> <strong>(IGF-1),&nbsp;<\/strong>asem\u0103n\u0103tor insulinei \u0219i sus\u021bine eficient <strong>dezvoltarea masei musculare.<\/strong> Cercet\u0103rile realizate pe mai mai multe grupuri arat\u0103 c\u0103, grupul care apelat \u00een timpul antrenamentul de for\u021b\u0103 la suplimentarea creatinei, a confirmat o <strong>schimbare vizibil mai mare a volumului muscular,<\/strong> \u00een compara\u021bie cu grupul care nu \u0219i-a completat antrenamentul de for\u021b\u0103 cu creatin\u0103&nbsp;. <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>Suplimentarea cu creatin\u0103 poate cre\u0219te \u0219i <strong>con\u021binutul de ap\u0103 din mu\u0219chi<\/strong>, ceea ce poate duce \u0219i la o cre\u0219tere rapid\u0103 a volumului lor. Dar, trebuie s\u0103 men\u021bion\u0103m c\u0103 acest lucru <strong>nu este&nbsp;pe termen lung<\/strong>. [62] \u00cen plus, unele studii sugereaz\u0103 faptul c\u0103 aceasta&nbsp;<strong>scade nivelul de miostatin\u0103<\/strong>, molecula responsabil\u0103 de <strong>oprirea cre\u0219terii musculare<\/strong><strong>.<\/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\/Moln_r_P_ter_18_.jpg\" alt=\"Creatina ajut\u0103 la cre\u0219terea volumului muscular\" style=\"width:843px;height:562px\" title=\"Creatina ajut\u0103 la cre\u0219terea volumului muscular\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Poate sc\u0103dea glicemia \u0219i poate cre\u0219te produc\u021bia de glicogen<\/h3>\n\n\n\n<p>\u00cen afar\u0103 de cre\u0219terea volumului celular, creatina este cunoscut\u0103 \u0219i pentru <strong>sus\u021binerea produc\u021biei de glicogen<\/strong>. Cu c\u00e2t un sportiv depoziteaz\u0103 mai mult glicogen, cu at\u00e2t mai mult\u0103 energie vor avea mu\u0219chii s\u0103i. Beneficiile reale ale creatinei asupra complet\u0103rii glicogenului provin \u00eens\u0103, din <strong>utilizarea continu\u0103 a creatinei<\/strong>. <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>Mai multe studii sugereaz\u0103, de asemenea, c\u0103 suplimentele cu creatin\u0103 pot <strong>sc\u0103dea nivelul glicemiei din s\u00e2nge<\/strong> prin cre\u0219terea func\u021biei transportorului de glucoz\u0103 de tip 4 (GLUT-4). Este o molecul\u0103 care<strong> furnizeaz\u0103 mu\u0219chilor zah\u0103r din s\u00e2nge<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[64] [65] [66]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centr-un studiu de 12 s\u0103pt\u0103m\u00e2ni, a fost examinat modul \u00een care <strong>creatina influen\u021beaz\u0103 nivelul de zah\u0103r din s\u00e2nge,&nbsp;<\/strong>dup\u0103 o mas\u0103 bogat\u0103 \u00een carbohidra\u021bi. Oamenii care au <strong>combinat<\/strong> consumul de carbohidra\u021bi cu <strong>creatin\u0103 \u0219i exerci\u021bii fizice<\/strong>, au prezentat un control mai bun al zah\u0103rului din s\u00e2nge, dec\u00e2t cei care au f\u0103cut doar exerci\u021bii. <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>De\u0219i aceste beneficii ale creatinei sunt foarte promi\u021b\u0103toare, este nevoie de mult mai multe cercet\u0103ri cu privire la<strong> efectele creatinei pe termen lung&nbsp;<\/strong>asupra controlului zah\u0103rului din s\u00e2nge \u0219i a produc\u021biei de glicogen.<\/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. Poate reduce oboseala \u0219i starea de ame\u021beal\u0103<\/h3>\n\n\n\n<p>Suplimentele cu creatin\u0103 pot, de asemenea, s\u0103 <strong>reduc\u0103 oboseala \u0219i ame\u021belile<\/strong> cauzate de anumte leziuni cerebrale. Cercet\u0103rile efectuate cu persoane care au leziuni cerebrale traumatice, au raportat faptul c\u0103 grupul care a suplimentat \u00een mod regulat creatina, timp de 6 luni, a avut o reducere de 50% a ame\u021belilor, \u00een compara\u021bie cu grupul care nu a primit creatin\u0103. <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>Un alt studiu a ar\u0103tat c\u0103 utilizarea creatinei a dus la reducerea oboselii \u0219i la cre\u0219terea nivelului de energie, la persoanele care se confrunt\u0103 cu tulbur\u0103ri de somn. <span style=\"color: #ff6600;\">[68]<\/span> \u00cen continuare, s-a ar\u0103tat c\u0103 <strong>reduce oboseala \u0219i \u00een cazul sportivilor<\/strong>, care au participat la un test de ciclism. Astfel, au fost ar\u0103tate \u0219i efectele creatinei asupra reducerii oboselii \u00een timpul&nbsp;<strong>exerci\u021biilor fizice cu intensitate ridicat\u0103<\/strong><strong>.<\/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=\"Cum_sa_luati_creatina\"><\/span>Cum s\u0103 lua\u021bi creatin\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dozarea<\/strong> corect\u0103, <strong>momentul administr\u0103rii<\/strong> \u0219i <strong>utilizarea<\/strong> creatinei v\u0103 pot ajuta s\u0103 cre\u0219te\u021bi eficacitatea acesteia. \u00cen r\u00e2ndurile urm\u0103toare, ve\u021bi afla cum s\u0103 lua\u021bi creatin\u0103 corect, pentru a avea rezultate rapide.<\/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. Modul de administrare al creatinei<\/h3>\n\n\n\n<p>Creatina se ia de obicei, \u00een doze de <strong>5 g pe zi<\/strong>. Dozele mai mari de <strong>10 g de creatin\u0103 pe zi<\/strong> sunt bune pentru sportivii, care se antreneaz\u0103 la nivel profesional \u0219i au o propor\u021bie mai mare de mas\u0103 muscular\u0103. Doza recomandat\u0103 de creatin\u0103 pentru sportivi variaz\u0103 <strong>\u00eentre 2 \u0219i 10 g pe zi<\/strong> \u0219i depinde de nevoile individuale ale omului, de cantitatea de creatin\u0103 necesar\u0103 \u0219i de asemenea, de doza indicat\u0103 pe produs. <span style=\"color: #ff6600;\">[45]<\/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. C\u00e2nd s\u0103 lua\u021bi creatin\u0103?<\/h3>\n\n\n\n<p>Creatina se depoziteaz\u0103 \u00een corp \u0219i astfel, o pute\u021bi administra <strong>\u00een orice moment al zilei<\/strong>. Dar, unii antrenori \u0219i speciali\u0219ti recomand\u0103 utilizarea creatinei <strong>\u00eenainte \u0219i dup\u0103 antrenament<\/strong>. Administrarea la anumite ore nu influen\u021beaz\u0103 efectul acesteia. <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. Este necesar un ciclu de creatin\u0103? Ce se \u00eent\u00e2mpl\u0103 dup\u0103 ce \u00eenceta\u021bi s\u0103 mai lua\u021bi creatin\u0103?<\/h3>\n\n\n\n<p><strong>Nu este necesar s\u0103 urma\u021bi un anumit ciclu<\/strong>&nbsp;atunci c\u00e2nd utiliza\u021bi creatin\u0103. Dimpotriv\u0103, creatina este un supliment, care necesit\u0103 un <strong>consum regulat \u0219i pe termen lung<\/strong>. Prin urmare, o pute\u021bi lua at\u00e2ta timp c\u00e2t dori\u021bi, deoarece oprirea supliment\u0103rii cu creatin\u0103 nu va avea efecte negative. Studiile au confirmat c\u0103 \u00eencetarea supliment\u0103rii aportului de creatin\u0103 <strong>nu va cauza pierderea for\u021bei<\/strong> sau a cantit\u0103\u021bii de mas\u0103 muscular\u0103. <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=\" Cum se folose\u0219te creatina?\" style=\"width:843px;height:562px\" title=\" Cum se folose\u0219te creatina?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aveti_nevoie_de_o_faza_de_saturatie_pentru_utilizarea_creatinei\"><\/span>Ave\u021bi nevoie de o faz\u0103 de satura\u021bie pentru utilizarea creatinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina este un supliment, despre care se \u0219tie c\u0103 necesit\u0103 o faz\u0103 de satura\u021bie, urmat\u0103 de o faz\u0103 de \u00eentre\u021binere. <strong>Dar este chiar a\u0219a?<\/strong> Acest ciclu de creatin\u0103 ar trebui s\u0103 aib\u0103 trei p\u0103r\u021bi&nbsp;<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 (sau 0,3 g\/kg) timp de 5 &#8211; 7 zile (faza de satura\u021bie)<\/li>\n\n\n\n<li>5 g timp de 3 &#8211; 4 zile (faza de \u00eentre\u021binere)<\/li>\n\n\n\n<li>1 &#8211; 2 s\u0103pt\u0103m\u00e2ni f\u0103r\u0103 creatin\u0103 \u0219i apoi ciclul se repet\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Multe studii au confirmat c\u0103 <strong>nu ave\u021bi nevoie cu adev\u0103rat de o faz\u0103 de satura\u021bie,&nbsp;<\/strong>atunci c\u00e2nd utiliza\u021bi creatin\u0103. \u00cen cercet\u0103ri, speciali\u0219tii folosesc fie o doz\u0103 direct\u0103 de 5-10 g creatin\u0103 pe zi, fie chiar o cantitate mai mic\u0103 de 2-3 g creatin\u0103. Cu toate acestea, rezultatele au \u00eenregistrat <strong>beneficii asociate cu suplimentarea creatinei<\/strong><strong>.<\/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>Uneori, faza de satura\u021bie este utilizat\u0103 pentru a diagnostica dac\u0103 o persoan\u0103 <strong>r\u0103spunde la creatin\u0103 sau pentru a accelera efectele creatinei.<\/strong> Aceast\u0103 faz\u0103 va determina mu\u0219chii s\u0103 se sature mai repede cu creatin\u0103 \u0219i poate provoca o cre\u0219tere mai mare a for\u021bei \u0219i a greut\u0103\u021bii corporale prin reten\u021bia de ap\u0103. \u00cen acela\u0219i timp, faza de satura\u021bie v\u0103 poate aduce \u0219i beneficii psihologice, deoarece vede\u021bi cum <strong>cre\u0219te\u021bi.<\/strong> Dar, adesea, se asociaz\u0103 cu <strong>efectele secundare ale administr\u0103rii unei cantit\u0103\u021bi prea mari de creatin\u0103<\/strong>, precum grea\u021b\u0103, diaree \u0219i alte probleme digestive. <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>Pe termen lung, faza de satura\u021bie <strong>nu este necesar\u0103<\/strong>. Prin administrarea unei doze mai mici de creatin\u0103 pentru o perioad\u0103 lung\u0103 de timp (cel pu\u021bin 28 de zile), ve\u021bi ob\u021bine la final <strong>acela\u0219i efect \u0219i acela\u0219i punct de satura\u021bie<\/strong><strong>.<\/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=\"Ce_forma_de_creatina_este_cea_mai_buna\"><\/span>Ce form\u0103 de creatin\u0103 este cea mai bun\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina este de mai<strong> multe tipuri<\/strong>, pe care produc\u0103torii le comercilizeaz\u0103 fie individual, fie sub form\u0103 de <strong>creatin\u0103 multi-component\u0103<\/strong>. Cea mai popular\u0103 form\u0103 este&nbsp;<strong><a title=\"Creatin\u0103 monohidrat\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina monohidrat\u0103<\/a>,<\/strong> care a fost cel mai mult testat\u0103 \u0219tiin\u021bific. Celelalte forme de creatin\u0103 apar\u021bin unor tipuri mai noi \u0219i, prin urmare, nu au fost supuse la at\u00e2t de multe cercet\u0103ri, precum creatina monohidrat\u0103. S\u0103 men\u021bion\u0103m c\u00e2teva din celelalte<strong> forme de creatin\u0103.<\/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=\"Creatin\u0103 monohidrat\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina monohidrat\u0103<\/a>&nbsp;&#8211;<\/strong> forma preferat\u0103 de creatin\u0103 de-a lungul timpului, care are efecte dovedite. O cantitate de 5 &#8211; 10 g de creatin\u0103 monohidrat\u0103 poate duce la cre\u0219terea performan\u021bei, rezisten\u021bei \u0219i volumui muscular.<\/li>\n\n\n\n<li><strong><a title=\"Creatin\u0103 micronizat\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-creapure-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina micronizat\u0103<\/a>&nbsp;&#8211;<\/strong> este creatin\u0103 monohidrat\u0103 100% pur\u0103, ceea ce garanteaz\u0103 o solubilitate \u0219i mai bun\u0103.<\/li>\n\n\n\n<li><strong>Creatina magneziu chelat &#8211;<\/strong> este un supliment nutritiv promi\u021b\u0103tor, care \u00een cazul dozelor mici, previne cre\u0219terea \u00een greutate cauzat\u0103 de re\u021binerea apei.<\/li>\n\n\n\n<li><strong>Creatina piruvat &#8211;<\/strong>&nbsp;cre\u0219te nivelul de creatin\u0103 din s\u00e2nge, dar nu s-a dovedit p\u00e2n\u0103 acum dac\u0103 influen\u021beaz\u0103 performan\u021ba.<\/li>\n\n\n\n<li><strong>Creatina citrat &#8211;<\/strong> este mult mai solubil\u0103 \u00een ap\u0103 dec\u00e2t creatina monohidrat\u0103.<\/li>\n\n\n\n<li><strong>Creatina malat &#8211;<\/strong>&nbsp;este creatina legat\u0103 de acidul malic. Comparativ cu creatina monohidrat\u0103, se dizolv\u0103 mai bine \u00een ap\u0103, accelereaz\u0103 semnificativ regenerarea \u0219i reduce oboseala din timpul antrenamentului.<\/li>\n\n\n\n<li><strong>Creatina nitrat &#8211;<\/strong> este o molecul\u0103 de creatin\u0103 legat\u0103 de o molecul\u0103 de nitrat. Creatina nitrat este de 10 ori mai solubil\u0103 \u00een ap\u0103, dec\u00e2t creatina monohidrat\u0103 \u0219i \u00eembun\u0103t\u0103\u021be\u0219te. extinderea vascular\u0103<\/li>\n\n\n\n<li><strong>Creatina monohidrat\u0103 tamponat\u0103&nbsp;(Kre-Alkalyn) &#8211;<\/strong> are o utilizare mai mare, asigur\u0103 o cre\u0219tere mai rapid\u0103 a for\u021bei \u0219i a masei musculare. \u00cen plus, neutralizeaz\u0103 acidul lactic, ceea ce ajut\u0103 la o regenerare mai rapid\u0103 \u0219i la ob\u021binerea unei performan\u021be mai bune.<\/li>\n\n\n\n<li><strong>Creatina clorhidrat&nbsp;HCl &#8211;<\/strong> este de 38 de ori mai solubil\u0103 dec\u00e2t creatina monohidrat\u0103 \u0219i poate fi absorbit\u0103 mai bine de organism.<\/li>\n\n\n\n<li><strong>Creatina ester etilic &#8211;<\/strong> esterificarea creatinei cre\u0219te capacitatea sa de a p\u0103trunde mai u\u0219or prin pere\u021bii celulelor musculare, ceea ce influen\u021beaz\u0103 \u00eentr-un mod pozitiv func\u021biile lor \u0219i \u00eembun\u0103t\u0103\u021be\u0219te absorb\u021bia creatinei \u00een mu\u0219chi.<\/li>\n\n\n\n<li><strong><a title=\"Crea7in - GymBeam\" href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina&nbsp;multi-component\u0103<\/a> &#8211;<\/strong> combin\u0103 avantajele \u0219i efectele diferitelor forme de creatin\u0103 \u00eentr-un singur amestec. Poate con\u021bine p\u00e2n\u0103 la 7 tipuri de creatin\u0103 \u00eentr-un singur produs, cum este Crea7in. Sportivii \u0219i persoanele active fizic vor aprecia avantajele sale, precum o absorb\u021bie rapid\u0103, sus\u021binerea cre\u0219terii masei musculare \u0219i ofer\u0103 mai mult\u0103 energie pentru o performan\u021b\u0103 mai bun\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla mai multe despre tipurile de creatin\u0103, citi\u021bi articolul nostru <a title=\"Tot ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i formele acesteia\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Tot ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i formele acesteia.<\/strong><\/a><\/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_gymbeam_fullsize-22.jpg\" alt=\" Forme de creatin\u0103\" style=\"width:843px;height:562px\" title=\" Forme de creatin\u0103\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Creatina_este_sigura\"><\/span>Creatina este sigur\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd utiliza\u021bi creatin\u0103, nu trebuie <strong>s\u0103 v\u0103 face\u021bi griji pentru s\u0103n\u0103tatea \u0219i siguran\u021ba voastr\u0103.<\/strong> Este un <strong>supliment alimentar absolut sigur<\/strong>. Ca supliment a fost cercetat\u0103 temeinic \u0219i studiile <strong>nu au raportat efecte secundare adverse<\/strong> \u00een utilizarea sa.<span style=\"color: #ff6600;\">&nbsp;[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. Creatina \u0219i cancerul<\/h3>\n\n\n\n<p>Cele mai mari mituri, care circul\u0103 despre creatin\u0103 sunt&nbsp; legate de faptul c\u0103 provoac\u0103 cancer sau probleme renale. V\u0103 asigur\u0103m c\u0103 <strong>nu exist\u0103 dovezi \u0219tiin\u021bifice<\/strong>, care s\u0103 sus\u021bin\u0103 c\u0103 aceasta este un factor \u00een declan\u0219area oric\u0103rei forme de cancer. Afirma\u021biile care o asociaz\u0103 cu cancerul, nu sunt sus\u021binute de <strong>studii \u0219i dovezi relevante<\/strong>. Un studiu realizat a ar\u0103tat c\u0103 aceasta poate ac\u021biona, de asemenea, pentru <strong>protejarea ADN-ul<\/strong> <strong>de deteriorarea oxidativ\u0103<\/strong> din diverse surse, cum ar fi exerci\u021biile fizice.<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. Creatina \u0219i rinichii<\/h3>\n\n\n\n<p>Afirma\u021bia conform c\u0103reia creatina&nbsp;<strong>afecteaz\u0103 rinichii<\/strong> a ap\u0103rut, deoarece creatina poate ridica nivelul creatininei peste valorile normale. Aceast\u0103 stare este considerat\u0103 a fi un <strong>indicator al insuficien\u021bei renale<\/strong>. Dac\u0103 ave\u021bi rinichi s\u0103n\u0103to\u0219i, suplimentarea cu creatin\u0103 este sigur\u0103 pentru voi. Dac\u0103 ave\u021bi vreo afec\u021biune renal\u0103, v\u0103 recomand\u0103m s\u0103 <strong>consulta\u021bi medicul<\/strong>&nbsp;\u00een ceea ce prive\u0219te suplimentarea creatinei, deoarece nu exist\u0103 studii pe termen lung care s\u0103 confirme utilizarea creatinei la persoanele cu afec\u021biuni renale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatina din alimenta\u021bie \u0219i creatina produs\u0103 de ficat este transformat\u0103 de mu\u0219chii scheletici, creier \u0219i alte \u021besuturi \u00een fosfocreatin\u0103. Aceasta este implicat\u0103 \u00een procesul de producere a adenozinei trifosfat, al c\u0103rei <strong>produs secundar este creatinina<\/strong>. \u00cen mod normal, creatinina este eliminat\u0103 de rinichi ca <b>reziduu<\/b>. Dac\u0103 func\u021biile renale scad, scade \u0219i puritatea creatininei. Acest lucru poate fi detectat, folosind un test de s\u00e2nge sau poate fi m\u0103surat prin combinarea unui test de s\u00e2nge cu o prob\u0103 de urin\u0103. Nivelurile de creatinin\u0103 din s\u00e2nge sunt <strong>indicatorul cel mai frecvent utilizat pentru func\u021biile renale.<\/strong>&nbsp;Se presupune c\u0103 dac\u0103 nivelul creatininei este ridicat, rinichii nu sunt s\u0103n\u0103to\u0219i. <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>Suplimentarea cu creatin\u0103<strong>&nbsp;nu afecteaz\u0103 func\u021biile renale, ci doar nivelul de creatinin\u0103<\/strong>. Studiile <strong>nu au identificat riscuri <\/strong>\u00een utilizarea creatinei, \u00een ceea ce prive\u0219te afec\u021biunile renale, \u00een cazul <strong>utiliz\u0103rii pe termen scurt sau lung al creatinei<\/strong>. La adul\u021bii s\u0103n\u0103to\u0219i, este pu\u021bin probabil ca dozele mai mici de 5 g de creatin\u0103 pe zi s\u0103 creasc\u0103 semnificativ nivelul creatininei. Dozele mai mari \u00eens\u0103, pot provoca o <strong>u\u0219oar\u0103 cre\u0219tere a creatininei<\/strong>, dar acest lucru nu \u00eenseamn\u0103 c\u0103 afecteaz\u0103 rinichii. Majoritatea studiilor au raportat doar o u\u0219oar\u0103 cre\u0219tere a creatininei la o doz\u0103 de 20 g de creatin\u0103 pe zi. <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>La persoanele care au probleme cu func\u021bii renale, poate fi sigur\u0103 suplimentarea creatinei cu p\u00e2n\u0103 la 3 g pe zi. <span style=\"color: #ff6600;\">[33]<\/span>&nbsp;Totu\u0219i, lipsesc <strong>studii referitoare la utilizarea acestei doze pe termen lung<\/strong>, care s\u0103 confirme siguran\u021ba utiliz\u0103rii creatinei \u00een astfel de cazuri.<\/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=\"Creatina_provoaca_caderea_parului\"><\/span>Creatina provoac\u0103 c\u0103derea p\u0103rului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un studiu din 2009 a sugerat c\u0103 suplimentarea cu creatin\u0103 ar putea <strong>agrava c\u0103derea p\u0103rului.<\/strong> \u00cen acest studiu RCT, b\u0103rba\u021bii care au consumat creatin\u0103 au avut un nivel mai ridicat de<strong> dihidrotestosteron (DHT<\/strong>), care contribuie la pierderea p\u0103rului, \u00een special la b\u0103rba\u021bi.<span style=\"color: #ff6600;\"> [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHT este un metabolit androgenic al testosteronului. O enzim\u0103 numit\u0103 5-alfa-reductaz\u0103, care transform\u0103 testosteronul liber \u00een DHT. DHT se poate <strong>lega apoi de receptorii foliculilor de p\u0103r<\/strong> de pe scalp, ceea ce duce la <strong>mic\u0219orarea lor \u0219i \u00eencetarea form\u0103rii p\u0103rului <\/strong>\u00een timp. Dar, medicamentele care blocheaz\u0103 ac\u021biunea 5-alfa reductazei pot fi foarte eficiente pentru c\u0103derea p\u0103rului. <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>C\u0103derea p\u0103rului la b\u0103rba\u021bi rezult\u0103 din interac\u021biunea foliculilor de p\u0103r cu DHT. Dac\u0103 p\u0103rul va c\u0103dea sau nu, depinde de <strong>sensibilitatea fiec\u0103ruia la DHT<\/strong>. \u00cens\u0103 \u0219i al\u021bi factori pot influen\u021ba procesul de c\u0103dere al p\u0103rului, cum ar fi&nbsp;<strong>predispozi\u021bia genetic\u0103<\/strong> sau un <strong>p\u0103r sub\u021bire<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[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>La femei, dezvoltarea c\u0103derii p\u0103rului este mai pu\u021bin clar\u0103. Se datoreaz\u0103 <strong>factorilor genetici<\/strong>, dar nu este identificat\u0103 exact. De asemenea, prezum\u021bia este c\u0103 DHT nu joac\u0103 un <strong>astfel de rol \u00een c\u0103derea p\u0103rului la femei, precum este la b\u0103rba\u021bi<\/strong>. Exist\u0103 dovezi contradictorii cu privire la <strong>efectul estrogenului asupra c\u0103derii p\u0103rului la femei<\/strong>&nbsp;astfel, este aproape imposibil s\u0103 se afirme cu certitudine care este cauza c\u0103derii p\u0103rului. <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>Dihidrotestosteronul (DHT) \u0219i genetica joac\u0103 un rol important \u00een pierderea p\u0103rului la b\u0103rba\u021bi \u0219i un rol mai mic \u00een cazul pierderii p\u0103rului la femei. Cu toate acestea, factorii care <strong>provoac\u0103 c\u0103derea p\u0103rului la femei<\/strong> sunt mai pu\u021bin cunoscu\u021bi, dec\u00e2t factorii care provoac\u0103 c\u0103derea p\u0103ruluiu la b\u0103rba\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doar un studiu controlat a <strong>asociat suplimentarea creatinei cu nivelul crescut de DHT<\/strong>. Acest studiu a fost realizat pe <strong>20 de b\u0103rba\u021bi tineri \u0219i s\u0103n\u0103to\u0219i<\/strong>, juc\u0103tori de rugby, care au fost \u00eemp\u0103r\u021bi\u021bi \u00een 2 grupuri. Un grup a luat creatin\u0103 \u00een mod placebo \u0219i cel\u0103lalt grup a luat&nbsp;<strong>creatin\u0103 monohidrat\u0103 \u00eentr-o doz\u0103 de 25 g<\/strong> \u00een primele 7 zile \u0219i apoi 5 g \u00een faza de \u00eentre\u021binere, timp de 14 zile. Rezultatele au ar\u0103tat c\u0103 <strong>nu au existat modific\u0103ri majore ale nivelului de testosteron \u00eentre cele dou\u0103 grupuri<\/strong>. Dar, propor\u021bia de DHT a <strong>crescut semnificativ \u00een grupul care a laut creatin\u0103,&nbsp;<\/strong>cu p\u00e2n\u0103 la 56,1% \u00een a \u0219aptea zi de testare; \u00een a 21-a zi, DHT a fost cu 40,8% mai mare dec\u00e2t \u00eenainte de testare.&nbsp;<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>\u00cen prezent, pe l\u00e2ng\u0103 cercet\u0103rile men\u021bionate anterior, nu exist\u0103 niciun alt studiu care s\u0103 arate efectul <strong>creatinei asupra propor\u021biei nivelului de DHT<\/strong>. \u00cens\u0103, exist\u0103 o serie de studii, care au vizat <strong>efectele creatinei asupra testosteronului<\/strong>. Doar dou\u0103 dintre ele au confirmat o cre\u0219tere a testosteronului dup\u0103 suplimentarea cu 20 g de creatin\u0103 timp de 6, 7 zile. <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>Restul de 10 studii nu au g\u0103sit niciun efect al creatinei asupra testosteronului. Aceste studii au variat de la 6 zile p\u00e2n\u0103 la 10 s\u0103pt\u0103m\u00e2ni \u0219i au testat <strong>doze de creatin\u0103 de la 3 la p\u00e2n\u0103 la 25 g pe zi<\/strong>. De asemenea, este important de men\u021bionat faptul c\u0103 <strong>5 studii au testat efectele creatinei asupra testosteronului liber<\/strong>, adic\u0103 forma de testosteron care se <strong>transform\u0103 \u00een DHT <\/strong>\u0219i nu au detectat nicio cre\u0219tere semnificativ\u0103. Prin urmare, dovezile actuale nu pot respinge cu adev\u0103rat aceste afirma\u021bii, dar pot confirma&nbsp;<strong>efectele creatinei asupra c\u0103derii p\u0103rului<\/strong><strong>.<\/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=\" Creatina provoac\u0103 c\u0103derea p\u0103rului?\" style=\"width:843px;height:562px\" title=\" Creatina provoac\u0103 c\u0103derea p\u0103rului?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Creatina_provoaca_retentie_de_apa\"><\/span>Creatina provoac\u0103 reten\u021bie de ap\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vrem s\u0103 r\u0103spundem la \u00eentrebarea dac\u0103 <strong>creatina provoac\u0103 reten\u021bie de ap\u0103<\/strong>, trebuie s\u0103 analiz\u0103m studiile anterioare. Studiile care au testat un <strong>aport de 5 g de creatin\u0103<\/strong> (\u00een faza de \u00eentre\u021binere, imediat dup\u0103 faza de satura\u021bie) au ar\u0103tat o cre\u0219tere a greut\u0103\u021bii totale a apei cu 6,2% \u00een 9 s\u0103pt\u0103m\u00e2ni \u0219i 1,1 kg \u00een 42 de zile. <span style=\"color: #ff6600;\">[51] [52]<\/span> Unele studii, care au comparat suplimentarea cu creatin\u0103 \u00een combina\u021bie cu antrenamentele nu au g\u0103sit&nbsp;<strong>diferen\u021be semnificative<\/strong> \u00een cantitatea procentual\u0103 de ap\u0103. Se pare c\u0103 reten\u021bia moderat\u0103 de ap\u0103 a fost observat\u0103 \u00een cazul dozelor mai mari de creatin\u0103. La o doz\u0103 de 0,03 g\/kg sau 2,3 g zilnic, creatina <strong>nu provoac\u0103 reten\u021bie de ap\u0103<\/strong>, \u00een ciuda cre\u0219terii greut\u0103\u021bii totale a apei din corp datorate cre\u0219terii masei musculare.<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>Studiile care au m\u0103surat apa extracelular\u0103 \u0219i intracelular\u0103 au ar\u0103tat cre\u0219teri similare \u00een ambele cazuri. Creatina <strong>nu are tendin\u021ba de a modifica raportul de ap\u0103<\/strong> din \u021besuturi. Cel pu\u021bin un studiu a confirmat c\u0103 nu exist\u0103 nicio diferen\u021b\u0103 semnificativ\u0103 \u00eentre concentra\u021bia de ap\u0103 intracelular\u0103 \u0219i extracelular\u0103 dup\u0103 14 s\u0103pt\u0103m\u00e2ni de la administrarea a 5 g de creatin\u0103 zilnic. <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>Prin urmare, reten\u021bia de ap\u0103 <strong>depinde cu adev\u0103rat de cantitatea de creatin\u0103<\/strong> pe care o avem \u00een organism. Totu\u0219i, aceasta nu este o <strong>cre\u0219tere semnificativ\u0103<\/strong>, ci mai degrab\u0103 o reten\u021bie moderat\u0103 de ap\u0103.<\/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=\"Creatina provoac\u0103 reten\u021bie de ap\u0103?\" style=\"width:843px;height:562px\" title=\"Creatina provoac\u0103 reten\u021bie de ap\u0103?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Care_sunt_efectele_secundare_ale_creatinei\"><\/span>Care sunt efectele secundare ale creatinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina sub form\u0103 de supliment este<strong> cel mai testat supliment nutritiv, din punct de vedere al siguran\u021bei \u0219i al efectelor secundare<\/strong>. Exper\u021bii au efectuat o serie de studii cu diferite doze de creatin\u0103 \u0219i au identificat c\u0103 singurul efect negativ <strong>posibil este reprezentant de problemele digestive \u0219i crampe<\/strong>. Acestea apar \u00eens\u0103, din cauza unei <strong>hidrat\u0103ri deficitare<\/strong>&nbsp;sau atunci c\u00e2nd o persoan\u0103 <strong>ia prea mult\u0103 creatin\u0103<\/strong>&nbsp;deodat\u0103. <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>O doz\u0103 de 5 g pe zi <strong>nu a provocat reac\u021bii adverse<\/strong>, iar o doz\u0103 de 10 g pe zi, timp de 310 zile, de asemenea, nu a provocat reac\u021bii adverse semnificative \u00een compara\u021bie cu administrarea placebo. De asemenea, s-a demonstrat c\u0103 suplimentarea creatinei este <strong>sigur\u0103 \u0219i la copii \u0219i adolescen\u021bi<\/strong> \u00eentr-o doz\u0103 de 3-5 g zilnic, timp de 2 p\u00e2n\u0103 la 6 luni. <span style=\"color: #ff6600;\">[49]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 a\u021bi g\u0103sit \u00een acest articol toate r\u0103spunsurile referitoare la&nbsp;<strong>creatin\u0103<\/strong>&nbsp;<strong>\u0219i la efectele sale, modul \u00een care func\u021bioneaz\u0103, modul de administrare \u0219i siguran\u021b\u0103<\/strong>. V\u0103 recomand\u0103m s\u0103 \u00eencerca\u021bi&nbsp;<a title=\"Creatin\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\">suplimentarea creatinei<\/a><a title=\"Kreat\u00edn - GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin?p=2\" target=\"_blank\" rel=\"noopener noreferrer\">,<\/a> deoarece este un <strong>supliment nutritiv func\u021bional, eficient \u0219i accesibil<\/strong>, care are locul s\u0103u \u00een dieta \u00eencep\u0103torilor \u0219i sportivilor avansa\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 rug\u0103m s\u0103 ne scrie\u021bi \u00een sec\u021biunea de comentarii despre <strong>experien\u021ba voastr\u0103 cu utilizarea creatinei<\/strong>. Dac\u0103 v-a pl\u0103cut acest articol, nu uita\u021bi s\u0103 \u00eel&nbsp;<strong>distribui\u021bi<\/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>Citi\u021bi despre creatin\u0103, efectele sale, modul de administrare, siguran\u021b\u0103 \u0219i ve\u021bi afla de ce este unul dintre cele mai populare \u0219i v\u00e2ndute suplimente.<\/p>\n","protected":false},"author":25,"featured_media":79420,"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":[71],"tags":[6506,6770,7190],"filter_section":[],"filter_attribute":[13052,13054,13058,13066,13067,13068,13073,13881],"class_list":{"0":"post-244658","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-suplimente-nutritive","9":"tag-creatina","10":"tag-cresterea-masei-musculare","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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