{"id":244678,"date":"2020-03-04T08:41:00","date_gmt":"2020-03-04T07:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=244678"},"modified":"2023-08-04T10:32:00","modified_gmt":"2023-08-04T08:32:00","slug":"vodic-o-kreatinu-za-maksimalni-rast-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/","title":{"rendered":"Vodi\u010d o kreatinu za maksimalni rast mi\u0161i\u0107a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Sto_je_to_kreatin\" title=\"\u0160to je to kreatin?\">\u0160to je to kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Izvori_kreatina\" title=\"Izvori kreatina\">Izvori kreatina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Kako_kreatin_funkcionira\" title=\"Kako kreatin funkcionira?\">Kako kreatin funkcionira?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Koji_su_ucinci_kreatina\" title=\"Koji su u\u010dinci kreatina?\">Koji su u\u010dinci kreatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Kako_koristiti_kreatin\" title=\"Kako koristiti kreatin?\">Kako koristiti kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Trebate_fazu_zasicenja_za_koristenje_kreatina\" title=\"Trebate fazu zasi\u0107enja za kori\u0161tenje kreatina?&nbsp;\">Trebate fazu zasi\u0107enja za kori\u0161tenje kreatina?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Koja_forma_kreatina_je_najbolja\" title=\"Koja forma kreatina je najbolja?\">Koja forma kreatina je najbolja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Je_li_kreatin_siguran\" title=\"Je li kreatin siguran?\">Je li kreatin siguran?<\/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.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Uzrokuje_li_kreatin_opadanje_kose\" title=\"Uzrokuje li kreatin opadanje kose?&nbsp;\">Uzrokuje li kreatin opadanje kose?&nbsp;<\/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.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Uzrokuje_li_kreatin_nakupljanje_vode\" title=\"Uzrokuje li kreatin nakupljanje vode?\">Uzrokuje li kreatin nakupljanje vode?<\/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.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/#Koje_su_nuspojave_kreatina\" title=\"Koje su nuspojave kreatina?\">Koje su nuspojave kreatina?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin pripada <strong>najomiljenijim i najprodavanijim dodacima<\/strong> <strong>prehrani<\/strong> na tr\u017ei\u0161tu fitness i zdrave prehrane. Za\u0161to je tako? Zato \u0161to kreatin djeluje. Mnogo <strong>istra\u017eivanja i renomiranih studija<\/strong> je to potvrdilo. Po\u0111imo zajedno pogledati <strong>\u0161to je to kreatin i kakvi su njegovi u\u010dinci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_to_kreatin\"><\/span>\u0160to je to kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> je kombinacija triju aminokiselina &#8211; <strong>glicina, arginina i metionina.<\/strong> Ali, ovaj je jednostavan spoj uklju\u010den u mnoge procese u tijelu. Kreatin mo\u017eemo na\u0107i u <strong>skeletnim mi\u0161i\u0107ima, u srcu, mozgu i bubrezima.&nbsp;<\/strong>Vi\u0161e od<strong> 95 % kreatina pohranjeno je u mi\u0161i\u0107ima.<\/strong> Prostor za pohranu kreatina je, ipak, ograni\u010den iako se pove\u0107ava rastom mi\u0161i\u0107ne mase. Mu\u0161karac koji ima masu 70 kg, mo\u017ee pohraniti pribli\u017eno 120 g kreatina.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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 suplementacije, kreatin se <strong>proizvodi uglavnom u jetri.<\/strong> Aminokiseline glicin i <a href=\"https:\/\/gymbeam.hr\/arginin\" class=\"ek-link\">arginin<\/a> se enzimski kombiniraju za <strong>vrijeme nastanka guanidoacetata<\/strong> koji se zatim metilira, pri \u010demu nastaje kreatin. Oboljenja koja su povezana s gre\u0161kama u prirodnoj sintezi kreatina mogu dovesti do <strong>poreme\u0107aja mi\u0161i\u0107a i tako\u0111er do mentalne retardacije.<\/strong> Za vrijeme suplementacije kreatina vlastita sinteza kreatina se potisne, \u0161to mo\u017ee biti <strong>blagotvorno za zdravlje<\/strong> jer je proizvodnja kreatina u tijelu dosta naporna.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00009.jpeg\" alt=\"\u0160to je to kreatin?\" width=\"843\" height=\"562\" title=\"\u0160to je to kreatin?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Izvori_kreatina\"><\/span>Izvori kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin dobivamo<strong> iz prehrane ili iz dodataka prehrani.<\/strong> Mo\u017eemo ga na\u0107i u mnogo namirnica bogatih bjelan\u010devinama poput ribe i mesa. Pogledajte pojedine <strong>koli\u010dine kreatina u mesnim proizvodima<\/strong> u tablici.<span style=\"color: #ff6600;\">&nbsp;[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>Meso u sirovom stanju<\/center><\/th><th><center>Koli\u010dina kreatina<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>gove\u0111e meso<\/center><\/td><td><center><strong>4,75 &#8211; 5,51 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>pile\u0107e meso<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>ze\u010dje meso<\/center><\/td><td><center><strong>3,4 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>sr\u010dano tkivo vola<\/center><\/td><td><center><strong>2,5 g\/kg<\/strong><\/center><\/td><\/tr><tr><td><center>svinjsko srce<\/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>Kreatin se nakuplja u istim organima kod ljudi i kod \u017eivotinja. Zato je visoki sadr\u017eaj kreatina uglavnom <strong>u sr\u010danom tkivu i u mi\u0161i\u0107ima.<\/strong> Male koli\u010dine kreatina mogu se na\u0107i i u krvi (0,04 %) u su\u0161enom mlijeku bez vode (0,88 %) i u maj\u010dinom mlijeku&nbsp; (60 &#8211; 70 \u03bcm). Mlije\u010dni proizvodi sadr\u017ee samo <strong>minimalnu koli\u010dinu kreatina,<\/strong> ali osim mesa su jedini zna\u010dajan izvor kreatina u prehrani.&nbsp;<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>Prema istra\u017eivanju, prosje\u010dna potro\u0161nja kreatina u namirnicama kod ljudi u dobi 19 &#8211; 39 godina je oko <strong>1,08 g kreatina kod mu\u0161karaca, a kod \u017eena 0,64 g.<\/strong> Me\u0111utim, obje vrijednosti su ispod razine <strong>preporu\u010dene dnevne doze<\/strong> koja iznosi <strong>2 g dnevno.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>&nbsp;Standardna doza kreatina je do 5 g dnevno, zato se ne morate bojati posezanja za <strong>dodacima prehrani sa sadr\u017eajem kreatina.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/steak-meat-raw-herbs-65175.jpg\" alt=\"Izvori kreatina\" width=\"843\" height=\"562\" title=\"Izvori kreatina\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3885,6404,48031,78079,113254\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_kreatin_funkcionira\"><\/span>Kako kreatin funkcionira?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najva\u017eniji u\u010dinak kreatina je taj da u tijelu pridonosi&nbsp;<strong>proizvodnji energije za vrijeme dizanja te\u017eine<\/strong> ili visoko intenzivnog treninga. Kad tijelo proizvede kreatin&nbsp;ili nakon uno\u0161enja putem suplemenata, najprije \u0107e se uspjeti vezati za fosfatovu molekulu i <strong>nastat \u0107e kreatinfosfat.<\/strong> <strong>&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>ATP (adenozintrifosfat)<\/strong>&nbsp;je va\u017ean izvor energije u tijelu. Kod oksidacije ugljikohidrata, bjelan\u010devina i masti tijelo proizvodi energiju, odnosno ATP koji je neizbje\u017ean za <strong>ispravnu funkciju procesa u tijelu.<\/strong> ATP pritom pru\u017ea energiju hidrolizom fosfatne skupine.&nbsp;<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>Kad se fosfatna skupina hidrolizira, osloba\u0111a se <strong>energija u formi topline.<\/strong> Ova energija koristi se za procese u tijelu, na primjer kod mi\u0161i\u0107nih kontrakcija. Iz ATP se u tom procesu gubi jedan fosfat, zato ga sad zovemo <strong>ADP (adenozindifosfat).<\/strong> Nastao nam je slobodni ADP kao produkt hidrolize ATP.&nbsp;<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 neiskoristiv u tijelu ukoliko nije proveden nazad u ATP. Upravo u ovom momentu dolazi u igru kreatin koji djeluje tako da <strong>daruje svoju fosfatnu skupinu ADP<\/strong> kako bi ponovno <strong>stvorio ADP<\/strong>. Kreatin, dakle, omogu\u0107ava proizvodnju ATP iz ADP, zahvaljuju\u0107i \u010demu mo\u017eete <strong>trenirati du\u017ee i intenzivnije.<\/strong> Iz ovog primarnog benefita kreatina se odvijaju i drugi njegovi u\u010dinci koje \u0107emo prou\u010diti u idu\u0107im retcima.&nbsp;<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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_ucinci_kreatina\"><\/span>Koji su u\u010dinci kreatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primarni u\u010dinak kreatina smo ve\u0107 prou\u010dili, a to je proizvodnja energije za mi\u0161i\u0107ne stanice. Koji su <strong>daljni pozitivni u\u010dinci kreatina<\/strong> za na\u0161e tijelo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Poma\u017ee pove\u0107ati obujam mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Kreatin poma\u017ee kod<strong> pove\u0107anja tvorbe mi\u0161i\u0107nih stanica<\/strong> \u0161to vodi k primarnom rastu mi\u0161i\u0107ne mase. Nadalje, podupire i <strong>tvorbu bjelan\u010devina<\/strong> koje tvore mi\u0161i\u0107na vlakna i poma\u017ee, tako\u0111er, povisiti razine <strong>faktora rasta 1 (IGF-1)<\/strong> koji je sli\u010dan inzulinu i, tako\u0111er, u\u010dinkovito <strong>pridonosi pove\u0107anju mi\u0161i\u0107ne mase.<\/strong> Istra\u017eivanje skupine koja je trening snage dopunila i suplementacijom kreatina, potvrdili su vidljivo<strong> ve\u0107e promjene u obujmu mi\u0161i\u0107a<\/strong> u usporedbi sa skupinom koja trening snage nije nadopunjavala kreatinom.&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>Kreatinska suplementacija mo\u017ee pove\u0107ati i<strong> sadr\u017eaj vode u va\u0161im mi\u0161i\u0107ima,<\/strong> \u0161to mo\u017ee voditi ka brzom pove\u0107anju njihovog obujma. Treba, ipak, nazna\u010diti kako se ne radi o <strong>dugoro\u010dnim i odr\u017eivim uve\u0107anjima.<\/strong> <span style=\"color: #ff6600;\">[62] <\/span>Neka istra\u017eivanja dodatno isti\u010du da kreatin <strong>smanjuje razinu miostatina,<\/strong> molekule odgovorne za <strong>zaustavljanje rasta mi\u0161i\u0107a.<\/strong><span style=\"color: #ff6600;\">&nbsp;[63]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_18_.jpg\" alt=\"Poma\u017ee pove\u0107ati obujam mi\u0161i\u0107ne mase\" width=\"843\" height=\"562\" title=\"Poma\u017ee pove\u0107ati obujam mi\u0161i\u0107ne mase\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Mo\u017ee smanjivati razinu \u0161e\u0107era u krvi i pove\u0107avati tvorbu glikogena&nbsp;<\/h3>\n\n\n\n<p>Kreatin je, osim pove\u0107anja obujma stanica, poznat i po svom<strong> pridono\u0161enju tvorbi glikogena.<\/strong> \u010cim vi\u0161e glikogena sporta\u0161 pohranjuje, tim vi\u0161e energije imaju njegovi mi\u0161i\u0107i. Prave prednosti u\u010dinka kreatina na dopunu glikogena proizlaze iz <strong>redovitog kori\u0161tenja kreatina,<\/strong> ne iz akutnog kori\u0161tenja.&nbsp;<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>Razna istra\u017eivanja nazna\u010davaju da kreatinski dodaci mogu <strong>smanjivati razinu \u0161e\u0107era u krvi<\/strong> pove\u0107anjem funkcije glukoznog transportera tipa 4 (GLUT-4). Radi se o molekuli koja u va\u0161e mi\u0161i\u0107e <strong>dodaje krvni \u0161e\u0107er.<\/strong>&nbsp;<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>U 12-tjednoj studiji prou\u010davalo se kako <strong>kreatin utje\u010de na razinu \u0161e\u0107era u krvi<\/strong> poslije jela s visokim sadr\u017eajem ugljikohidrata. Ljudi koji su s konzumacijom ugljikohidrata<strong> kombinirali kreatin i vje\u017ebanje,<\/strong> pokazivali su bolju kontrolu \u0161e\u0107era u krvi nego oni koji su samo vje\u017ebali.&nbsp;<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>Iako su ovi doprinosi kreatina vrlo obe\u0107avaju\u0107i, o <strong>dugoro\u010dnim u\u010dincima kreatina<\/strong> na kontrolu razine \u0161e\u0107era u krvi i na tvorbu glikogena je, ipak, potrebno napraviti puno vi\u0161e istra\u017eivanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Mo\u017ee smanjiti umor i vrtoglavice<\/h3>\n\n\n\n<p>Kreatinski dodaci, tako\u0111er, mogu <strong>smanjiti umor i vrtoglavice<\/strong> uzrokovane mnogim povredama mozga. Istra\u017eivanje kod ljudi s traumati\u010dnim o\u0161te\u0107enjem mozga zabilje\u017eilo je da je u skupini, koja je redovno za vrijeme 6 mjeseci nadopunjavala kreatin, nastalo do 50 % smanjenje vrtoglavice u usporedbi sa skupinom koja nije unosila kreatin.&nbsp;<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>Daljnja studija je dokazala kako je kori\u0161tenje kreatina vodilo ka smanjenju umora i pove\u0107anju razine energije kod ljudi s problemima sna.<span style=\"color: #ff6600;\">&nbsp;[68]<\/span>&nbsp;Dalje se pokazalo da je<strong> smanjivao umor kod sporta\u0161a<\/strong> koji su sudjelovali u biciklisti\u010dkom testu. Pokazali su se i u\u010dinci kreatina na smanjenje umora kod <strong>vje\u017ebanja s visokim intenzitetom.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_kreatin\"><\/span>Kako koristiti kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ispravno <strong>doziranje, tempiranje <\/strong>i <strong>kori\u0161tenje<\/strong> kreatina mogu vam pomo\u0107i pove\u0107ati njegovu efektivnost. U sljede\u0107im retcima pro\u010ditajte kako ispravno konzumirati kreatin za brzo dostizanje svojih ciljeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Doziranje kreatina<\/h3>\n\n\n\n<p>Kreatin se obi\u010dno koristi u dozi od<strong> 5 g dnevno.<\/strong> Ve\u0107e doze poput<strong> 10 g kreatina dnevno,<\/strong> mogu biti bolje za sporta\u0161e koji vje\u017ebaju na profesionalnoj razini i imaju ve\u0107i udio mi\u0161i\u0107ne mase. Preporu\u010dena dnevna doza kreatina za sporta\u0161e se kre\u0107e od<strong> 2 &#8211; 10 g dnevno<\/strong> i ovisi o individualnoj potrebi pojedinca, kolika koli\u010dina kreatina mu djeluje i tako\u0111er ovisi o doziranju navedenom na proizvodu.&nbsp;<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=\"is-style-default wp-block-heading\">2. Kada koristiti kreatin?<\/h3>\n\n\n\n<p>Tijelo pohranjuje kreatin i zato si ga mo\u017eete priu\u0161titi<strong> kad god u toku dana.<\/strong> Neki treneri i stru\u010dnjaci ipak preporu\u010duju koristiti kreatin <strong>prije i poslije treninga.<\/strong> Tempiranje kreatina nema utjecaj na njegov u\u010dinak. <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=\"is-style-default wp-block-heading\">3. Je li potreban kreatinski ciklus? \u0160to se doga\u0111a poslije prestanka kori\u0161tenja kreatina?&nbsp;<\/h3>\n\n\n\n<p>Kod kori\u0161tenja kreatina <strong>nije potrebno odr\u017eavati kreatinski ciklus.<\/strong> Upravo suprotno, kreatin je suplement koji tra\u017ei <strong>dugoro\u010dnu redovitu konzumaciju.<\/strong> Zato ga mo\u017eete koristiti koliko dugo budete \u017eeljeli jer od prestanka kori\u0161tenja kreatina ne\u0107ete imati nikakve prednosti. Studije su potvrdile da prestanak uno\u0161enja kreatina <strong>ne uzrokuje gubitak u snazi<\/strong> ili u koli\u010dini mi\u0161i\u0107ne mase.&nbsp;<span style=\"color: #ff6600;\">[47]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04896.jpg\" alt=\"Kako koristiti kreatin?\" width=\"843\" height=\"562\" title=\"Kako koristiti kreatin?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trebate_fazu_zasicenja_za_koristenje_kreatina\"><\/span>Trebate fazu zasi\u0107enja za kori\u0161tenje kreatina?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je suplement poznat po tome da za vrijeme njegovog kori\u0161tenja navodno trebate fazu zasi\u0107enja poslije koje slijedi faza odr\u017eavanja. <strong>Je li to zbilja tako?<\/strong> Ovaj spominjani kreatinski ciklus trebao bi imati tri dijela&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\"><li>20 &#8211; 25 g (ili 0,3 g\/kg) u vremenu 5 &#8211; 7 dana (faza zasi\u0107enja)<\/li><li>5 g u vremenu 3 &#8211; 4 dana (faza odr\u017eavanja)<\/li><li>1 &#8211; 2 tjedna bez kreatina i zatim se ciklus ponavlja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogo studija je potvrdilo da pri konzumiranju kreatina <strong>zaista ne trebate fazu zasi\u0107enja.<\/strong> U istra\u017eivanjima stru\u010dnjaci koriste ili direktnu dozu 5 &#8211; 10 g kreatina dnevno ili \u010dak manju koli\u010dinu kreatina od 2 &#8211; 3 g. Rezultati su, unato\u010d tomu. zabilje\u017eili <strong>prednosti povezane s dopunjavanjem kreatina.<\/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>Nekada se faza zasi\u0107enja uobi\u010dava koristiti za dijagnostiku <strong>reagira li osoba na kreatin ili na ubrzanje u\u010dinaka kreatina.<\/strong> Ova faza uzrokuje br\u017ee zasi\u0107enje mi\u0161i\u0107a kreatinom i mo\u017ee uzrokovati ve\u0107e trenutno pove\u0107anje snage i tjelesne mase zbog zadr\u017eavanja vode. U isto vrijeme, faza zasi\u0107enja mo\u017ee donijeti i psiholo\u0161ki u\u017eitak jer vidite kako <strong>se debljate i pove\u0107avate.<\/strong> \u010cesto se, ipak, povezuje s <strong>nuspojavama kori\u0161tenja prevelike koli\u010dine kreatina<\/strong> poput nevoljnosti, proljeva i drugih probavnih problema.&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<p>Iz dugoro\u010dnog stajali\u0161ta, faza zasi\u0107enja&nbsp;<strong>nije potrebna.<\/strong> Konzumacijom manje doze kreatina tokom dugog vremena (najmanje 28 dana) na kraju \u0107ete posti\u0107i <strong>isti efekt i jednaku to\u010dku zasi\u0107enja.<\/strong>&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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_forma_kreatina_je_najbolja\"><\/span>Koja forma kreatina je najbolja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin ima <strong>mnogo vrsta<\/strong> koje proizvo\u0111a\u010di prodaju samostalno ili kao <strong>vi\u0161ekomponentne kreatine.<\/strong> Najpopularnija forma je <strong><a href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" class=\"ek-link\">kreatin monohidrat <\/a><\/strong>koji je bio i najvi\u0161e znanstveno ispitivan. Povi\u0161ene forme kreatina pripadaju k novijim tipovima i zato nisu jo\u0161 tako temeljito ispitane kao kreatin mnogohidrat. Spomenimo zato barem jo\u0161 nekoliko <strong>formi kreatina.<\/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\"><li><strong><a title=\"Kreatin Monohydrat - GymBeam\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kreatin monohidrat<\/a>&nbsp;&#8211;<\/strong>&nbsp;dugoro\u010dno najomiljenija forma kreatina s provjerenim u\u010dincima. Ve\u0107 5 od 10 g kreatina monohidrata mo\u017ee voditi pobolj\u0161anju performansi, mi\u0161i\u0107ne izdr\u017eljivosti i veli\u010dine mi\u0161i\u0107a.<\/li><li><strong><a title=\"Mikronizirani kreatin monohidrat (100% Creapure\u00ae) - GymBeam\" href=\"https:\/\/gymbeam.hr\/kreatin-creapure-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Mikronizirani kreatin<\/a>&nbsp;&#8211;<\/strong> je 100% \u010disti kreatin monohidrat koji garantira jo\u0161 bolju otopivost.<\/li><li><strong>Kreatin magnezijev kelat &#8211;<\/strong>&nbsp;je obe\u0107avaju\u0107i dodatak prehrani koji sprje\u010dava rast mase vode kod niskih doza.<\/li><li><strong>Kreatin piruvat &#8211;<\/strong>&nbsp;uzrokuje ve\u0107e doze kreatina u krvi, me\u0111utim, do sada se nije pokazalo da to ima utjecaj na bolje performanse.<\/li><li><strong>Kreatin citrat &#8211;<\/strong>&nbsp;bolje je topiv u vodi od kreatina monohidrata.<\/li><li><strong>Kreatin malat &#8211;<\/strong>&nbsp;je kreatin vezan jabu\u010dnom kiselinom. U usporedbi s kreatin monohidratom se bolje otapa u vodi, zna\u010dajno ubrzava regeneraciju i smanjuje umor za vrijeme treninga.<\/li><li><strong>Kreatin nitrat &#8211;<\/strong>&nbsp;je molekula kreatina vezana na du\u0161i\u010dnu molekulu. Kreatin nitrat je oko 10 puta topljiviji u vodi nego kreatin monohidrat i pobolj\u0161ava rastezljivost \u017eila.<\/li><li><strong>Puferirani kreatin (Kre-Alkalin)&nbsp;<\/strong>ima ve\u0107u iskoristivost, osigurava br\u017ei rast snage i mi\u0161i\u0107ne mase. Uz to, neutralizira mlije\u010dnu kiselinu \u0161to poma\u017ee kod regeneracije i pridonosi boljim performansama.<\/li><li><strong>Kreatin hidroklorid HCl<\/strong>&nbsp;&#8211; je 38 puta vi\u0161e topiv od kreatina monohidrata i mo\u017ee se efektivnije apsorbirati u tijelu.<\/li><li><strong>Kreatin etil ester &#8211;<\/strong>&nbsp;esterifikacija kreatina pove\u0107ava njegovu sposobnost da lako pro\u017eme zidove mi\u0161i\u0107nih stanica \u010dime pozitivno utje\u010de na njihovu funkciju i pobolj\u0161ava apsorpciju kreatina u mi\u0161i\u0107e.<\/li><li><strong><a title=\"Crea7in - GymBeam\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vi\u0161ekomponentni kreatin<\/a>&nbsp;&#8211;<\/strong>&nbsp;povezuje prednosti i u\u010dinke raznih formi kreatina u jednu smjesu. Mo\u017ee sadr\u017eavati \u010dak 7 tipova kreatina u jednom proizvodu poput na primjer Crea7in. Fizi\u010dki aktivni ljudi i sporta\u0161i cijene njegove prednosti poput brze apsorpcije, rasta mi\u0161i\u0107ne mase i davanja ve\u0107e koli\u010dine energije za bolje performanse.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukoliko \u017eelite saznati vi\u0161e o kreatinu, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a title=\"Sve \u0161to morate znati o kreatinu i njegovim formama.\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sve \u0161to morate znati o kreatinu i njegovim formama.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_gymbeam_fullsize-22.jpg\" alt=\"Koja forma kreatina je najbolja?\" width=\"843\" height=\"562\" title=\"Koja forma kreatina je najbolja?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_kreatin_siguran\"><\/span>Je li kreatin siguran?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod kori\u0161tenja kreatina se zbilja ne morate<strong> bojati za svoje zdravlje&nbsp; i sigurnost.<\/strong> Naime, potpuno je<strong> siguran dodatak prehrani.<\/strong> Kao suplement je bio detaljno ispitan i studije pri njegovom kori\u0161tenju <strong>nisu pokazale nikakve neugodne nuspojave.<\/strong><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=\"is-style-default wp-block-heading\">1. Kreatin i rak<\/h3>\n\n\n\n<p>Najve\u0107i mitovi koji kolaju o kreatinu su ti da uzrokuje rak ili probleme s bubrezima. Uvjeravamo vas da <strong>ne postoji nikakav znanstveni dokaz<\/strong> koji bi povezivao kreatin kao faktor pri bilo kojem obliku raka. Tvrdnje koje ga povezuju s rakom nisu u stvarnosti potkrijepljene <strong>relevantnim studijama i dokazima.<\/strong> Kreatin je \u010dak u jednom istra\u017eivanju na ljudima djelovao kao&nbsp;<strong>za\u0161tita DNK od oksidacijskih o\u0161te\u0107enja<\/strong> iz raznih izvora, na primjer vje\u017ebanja.<span style=\"color: #ff6600;\">&nbsp;[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=\"is-style-default wp-block-heading\">2. Kreatin i bubrezi<\/h3>\n\n\n\n<p>Strahovi da <strong>o\u0161te\u0107uje bubrege<\/strong> nastali su zato \u0161to kreatin mo\u017ee pove\u0107ati razinu kreatinina iznad normalnih vrijednosti. Ovo stanje se pritom smatra kao <strong>pokazatelj poreme\u0107aj bubrega.<\/strong> Ukoliko imate zdrave bubrege, za vas je kori\u0161tenje kreatina bezopasno. Ukoliko imate bilo kakvo oboljenje bubrega, preporu\u010damo da se prije upotrebe kreatina <strong>savjetujete s lije\u010dnikom<\/strong> jer ne postoje dugoro\u010dne studije koje bi prou\u010davale kori\u0161tenje kreatina kod ljudi s oboljenjem bubrega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin iz prehrane i kreatin kojeg proizvodi jetra, transformiraju skeletne mi\u0161i\u0107e, mozak i druga tkiva u fosfokreatin. On se uklju\u010duje u proces proizvodnje adenozintrifosfata \u010diji je <strong>popratni proizvod kreatinin.<\/strong> U normalnim okolnostima kreatinin izlu\u010duju bubrezi kao <strong>otpadnu tvar.<\/strong> Ako se funkcija bubrega smanji, pada i \u010disto\u0107a kreatinina. To mo\u017eemo otkriti pomo\u0107u krvnog testa ili mo\u017eemo mjeriti kombinacijom testa iz krvi i i uzoraka mokra\u0107e. Razine kreatina su u krvi naj\u010de\u0161\u0107e kori\u0161ten <strong>pokazatelj funckije bubrega.<\/strong> Naime, pretpostavka je da ako je razina kreatina u krvi visoka, bubrezi zdavstveno nisu u redu.&nbsp;<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>Suplementacija kreatina <strong>nema,<\/strong> ipak,<strong> utjecaj na funkciju bubrega, samo na razinu kreatinina.<\/strong> Studije nisu utvrdile nikakav sigurnosni rizik kreatina na o\u0161te\u0107enje bubrega pri<strong> kratkoro\u010dnom niti dugoro\u010dnom kori\u0161tenju kreatina.<\/strong> Kod zdravih odraslih osoba nije vjerojatno da bi doze manje od 5 g kreatina dnevno povisile razinu kreatinina. Ve\u0107e doze mogu, me\u0111utim, uzrokovati <strong>umjereno pove\u0107anje kreatinina<\/strong> koje, ipak, ne zna\u010di o\u0161te\u0107enje bubrega. Ve\u0107ina studija zabilje\u017eila je samo umjereno pove\u0107anje razine kreatinia i to pri dozi od 20 g kreatina dnevno. <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>Kod ljudi sa suboptimalnom funkcijom bubrega, sigurno je unositi do 3 g kreatina dnevno.&nbsp;<span style=\"color: #ff6600;\">[33]<\/span>&nbsp;Nedostaju, ipak, <strong>dugoro\u010dne studije<\/strong> koje bi potvrdile sigurnost kori\u0161tenja kreatina u ovim slu\u010dajevima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uzrokuje_li_kreatin_opadanje_kose\"><\/span>Uzrokuje li kreatin opadanje kose?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studija iz 2009. godine nazna\u010dila je kako bi suplementacija kreatina mogla <strong>pogor\u0161ati ispadanje kose.<\/strong> U ovoj RCT studiji mu\u0161karci koji su konzumirali kreatin imali su pove\u0107anu razinu<strong> dihidrotestosterona (DHT)<\/strong> koji doprinosi ispadanju kose uglavnom kod mu\u0161karaca.<span style=\"color: #ff6600;\">&nbsp;[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 androgena testosterona. Enzim s nazivom 5-alfa-reduktaza provodi slobodni testosteron u DHT. DHT se zatim mo\u017ee<strong> vezati na receptore folikula kose<\/strong> na ko\u017ei glave \u0161to vodi k njihovom <strong>smanjivanju i zaustavljanju proizvodnje kose<\/strong> tokom vremena. Za ispadanje kose mogu biti vrlo u\u010dinkoviti lijekovi koji blokiraju u\u010dinak 5-alfa-reduktaze.&nbsp;<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>Ispadanje kose kod mu\u0161karaca nastaje interakcijom folikula kose s DHT. Ho\u0107e li kosa ispadati ili ne\u0107e, ovisi o <strong>osjetljivosti pojedinca na DHT.<\/strong> Utjecati na proces opadanja kose mogu utjecati i drugi faktori poput <strong>genetske predispozicije<\/strong> ili<strong> tanka vlas kose.<\/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>Kod \u017eena je razvoj ispadanja kose manje jasan. Tomu doprinose i <strong>genetski faktori,<\/strong> ali nije jasno definirano koji. Tako\u0111er se pretpostavlja da DHT, kod ispadanja kose kod \u017eena ne igra<strong> takvu ulogu kao kod mu\u0161karaca.<\/strong> Suprotni dokazi postoje i o <strong>utjecaju estrogena na ispadanje kose<\/strong> kod \u017eena, zato je skoro pa nemogu\u0107e tvrditi sa sigurno\u0161\u0107u \u0161to uzrokuje ispadanje kose kod njih.&nbsp;<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>Dihidrotestosteron (DHT) i genetika igraju zna\u010dajnu ulogu kod ispadanja kose kod \u017eena. Faktori koji <strong>uzrokuju ispadanje kose kod \u017eena<\/strong> su, ipak, manje poznati nego oni koji uzrokuju \u0107elavost kod mu\u0161karaca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samo jedna mala random kontrolirana studija povezala je <strong>suplementaciju kreatina s povi\u0161enom razinom DHT.<\/strong> Ova studija odvijala se na<strong> 20 mladih mu\u0161karaca,<\/strong> igra\u010da ragbija, koji su bili podijeljeni u 2 skupine. Jedna skupina koristila je placebo, a druga<strong> kreatin monohidrat u dozi od 25 g<\/strong> prvih 7 dana, a zatim 5 g za vrijeme faze odr\u017eavanja i to 14 dana. Rezultatima su ustanovili da me\u0111u skupinama <strong>nije bilo velike promjene u razini testosterona.<\/strong> Udio DHT se ipak <strong>zna\u010dajno penjao u skupini koja je koristila kreatin<\/strong> i to do 56,1 % na sedmi dan testiranja, za vrijeme dvadeset prvog dana, vrijednost DHT bila je 40,8 % vi\u0161a nego prije testiranja.&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>U stvarnosti, osim ve\u0107 spominjanog istra\u017eivanja ne postoji niti jedna druga studija koja bi testirala u\u010dinak<strong> kreatina na udio razine DHT.<\/strong> Ipak, postoji puno studija koje se bave <strong>u\u010dincima kreatina na testosteron.<\/strong> Samo dvije od njih potvrdile su pove\u0107anje testosterona poslije konzumiranja kreatina za vrijeme 6 i 7 dana. <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>Ostalih 10 random kontoroliranih studija nije ustanovilo nikakav u\u010dinak kreatina na testosteron. Ova istra\u017eivanja su se kretala u razmaku 6 do 10 tjedana, a testirali su<strong> doze kreatina od 3 do 25 g dnevno.<\/strong>&nbsp;Va\u017eno je spomenuti da je <strong>5 studija testiralo u\u010dinke kreatina upravo na<\/strong> <strong>slobodni testosteron,<\/strong> dakle onu formu testosterona koja se <strong>pretvara u DHT,<\/strong> pri \u010demu nisu ustanovili nikakvo zna\u010dajno pove\u0107anje. Suvremeni dokazi zato ne omogu\u0107avaju istinito opovrgnuti, ali niti potvrditi <strong>u\u010dinke kreatina na ispadanje kose.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8] [18 &#8211; 26]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hair-loss-4818761_1920.jpg\" alt=\"Uzrokuje li kreatin opadanje kose? \" width=\"843\" height=\"562\" title=\"Uzrokuje li kreatin opadanje kose? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uzrokuje_li_kreatin_nakupljanje_vode\"><\/span>Uzrokuje li kreatin nakupljanje vode?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelimo odgovoriti na pitanje <strong>nakuplja li kreatin vodu,<\/strong> moramo pogledati dosada\u0161nje studije. Istra\u017eivanja koja su testirala <strong>unos<\/strong> <strong>5 g kreatina<\/strong> (u fazi odr\u017eavanja, odmah po fazi zasi\u0107enja) zabilje\u017eila su pove\u0107anje cjelokupne tjelesne mase vode za 6,2 % za 9 tjedana i 1,1 kg za 42 dana. <span style=\"color: #ff6600;\">[51] [52]<\/span>&nbsp;Neke studije koje su uspore\u0111ivale suplementaciju kreatina u kombinaciji s treningom, ipak nisu ustanovile <strong>nikakve zna\u010dajne razlike<\/strong> u postotku u koli\u010dini vode. Izgleda to tako da je umjereno zadr\u017eavanje vode bilo promatrano pri vi\u0161im dozama kreatina. Pri dozi 0,03 g\/kg ili 2,3 g dnevno, kreatin <strong>ne uzrokuje zadr\u017eavanje vode<\/strong> i to unato\u010d pove\u0107anju cjelokupne mase vode u tijelu zahvaljuju\u0107i prirastu mi\u0161i\u0107ne mase.<span style=\"color: #ff6600;\">&nbsp;[53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije koje su mjerile ekstracelularnu i intracelularnu vodu zabilje\u017eile su sli\u010dna pove\u0107anja u oba primjera. Kreatin <strong>nema tendenciju mijenjati omjer vode<\/strong> u raznim tkivima. Minimalno jedna studija je potvrdila da ne postoji zna\u010dajna razlika u koncentraciji intracelularne i ekstracelularne vode poslije 14 tjedana kori\u0161tenja 5 g kreatina dnevno.&nbsp;<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>Nakupljanje vode, dakle, <strong>ovisi o koli\u010dini kreatina<\/strong> koje u tijelo unosimo. Ne radi se, ipak, o nikakvom <strong>markantnom pove\u0107anju,<\/strong> ve\u0107 prije o umjerenom zadr\u017eavanju vode.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7061_1_.jpg\" alt=\"Uzrokuje li kreatin nakupljanje vode?\" width=\"843\" height=\"562\" title=\"Uzrokuje li kreatin nakupljanje vode?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_nuspojave_kreatina\"><\/span>Koje su nuspojave kreatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je kao suplement <strong>najvi\u0161e testiran dodatak prehrani<\/strong> sa <strong>stajali\u0161ta sigurnosti i nuspojava.<\/strong> Znanstvenici su realizirali mnogo istra\u017eivanja s raznim dozama kreatina i za jedini negativni u\u010dinak ozna\u010dili su <strong>mogu\u0107nost probavnih tegoba i gr\u010deva.<\/strong> Oni nastaju pri <strong>nedostatnoj hidrataciji<\/strong> ili kad osoba odjednom unese <strong>preveliku dozu kreatina.<\/strong>&nbsp;<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>Doza od 5 g dnevno ne uzrokuje <strong>nikakve nuspojave<\/strong>, a doza od 10 g dnevno tokom 310 dana tako\u0111er ne uzrokuje<strong> zna\u010dajne nuspojave<\/strong>&nbsp;u usporedbi s placebom. Uzimanje kreatina pokazalo se <strong>sigurnim i za djecu i mlade<\/strong> u dozi od 3 &#8211; 5 g dnevno tokom 2 do 6 mjeseci.&nbsp;<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>Vjerujemo da ste u ovom \u010dlanku na\u0161li sve odgovore na pitanja na temu <strong>kreatin i njegovi u\u010dinci,<\/strong> <strong>djelovanje, doziranje, kori\u0161tenje i sigurnost.<\/strong> Preporu\u010dujemo vam probati i&nbsp;<a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">suplementaciju kreatina,<\/a>&nbsp;jer se radi o <strong>funkcijskom, u\u010dinkovitom i cjenovno pristupa\u010dnom dodatku<\/strong> <strong>prehrani<\/strong> koji ima svoje mjesto u jelovniku po\u010detnika i naprednih sporta\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napi\u0161ite nam u komentarima kakva su va\u0161a <strong>iskustva s kori\u0161tenjem kreatina.<\/strong> Ako vam se \u010dlanak svidio, bit \u0107emo sretni da ga podr\u017eite <strong>dijeljenjem.&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>Pro\u010ditajte o kreatinu, njegovim u\u010dincima, doziranju, sigurnosti i saznajte za\u0161to je jedan od omiljenih i najprodavanijih dodataka na tr\u017ei\u0161tu sportske prehrane.<\/p>\n","protected":false},"author":25,"featured_media":79414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6764,7184],"filter_section":[],"filter_attribute":[13052,13054,13058,13066,13067,13068,13073,13881],"class_list":{"0":"post-244678","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kreatin-hr","10":"tag-rast-misicne-mase-hr","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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