{"id":252589,"date":"2019-09-19T11:34:00","date_gmt":"2019-09-19T09:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252589"},"modified":"2023-12-04T14:07:31","modified_gmt":"2023-12-04T13:07:31","slug":"vsetko-co-musite-vediet-o-kreatine-a-jeho-formach","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/","title":{"rendered":"V\u0161etko, \u010do mus\u00edte vedie\u0165 o kreat\u00edne a jeho form\u00e1ch"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Co_je_to_kreatin\" title=\"\u010co je to kreat\u00edn?\">\u010co je to kreat\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Kreatin_a_jeho_ucinky_a_benefity\" title=\"Kreat\u00edn a jeho \u00fa\u010dinky a benefity\">Kreat\u00edn a jeho \u00fa\u010dinky a benefity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Kreatin_a_jeho_formy\" title=\"Kreat\u00edn a jeho formy\">Kreat\u00edn a jeho formy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Kreatin_a_jeho_bezpecnost_a_davkovanie\" title=\"Kreat\u00edn a jeho bezpe\u010dnos\u0165 a d\u00e1vkovanie\">Kreat\u00edn a jeho bezpe\u010dnos\u0165 a d\u00e1vkovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Vsetko_co_potrebujete_vediet_o_kreatine_a_jeho_formach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch\">V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/#Aka_forma_kreatinu_je_najlepsia\" title=\"Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?\">Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vyzn\u00e1te sa v r\u00f4znych<strong> form\u00e1ch kreat\u00ednu?<\/strong> Viete v \u010dom je lep\u0161\u00ed <strong>kreat\u00edn monohydr\u00e1t<\/strong> oproti <strong>mikronizovan\u00e9mu kreat\u00ednu?<\/strong> Ak nie, tento <strong>\u010dl\u00e1nok je ako stvoren\u00fd pre v\u00e1s.<\/strong> Dozviete sa v \u0148om v\u0161etko podstatn\u00e9<strong> o kreat\u00edne a jeho typoch.<\/strong> Na z\u00e1ver v\u00e1m porad\u00edme, <strong>ak\u00fd typ kreat\u00ednu je pre v\u00e1s najvhodnej\u0161\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_to_kreatin\"><\/span>\u010co je to kreat\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn patr\u00ed medzi <strong>naj\u00fa\u010dinnej\u0161ie a naj\u017eiadanej\u0161ie<\/strong> doplnky v\u00fd\u017eivy na trhu fitness. Je to pre mno\u017estvo pozit\u00edv, ktor\u00e9 prin\u00e1\u0161a \u0161portovcom. Patria medzi ne najm\u00e4 <strong>v\u00fdrazne lep\u0161\u00ed v\u00fdkon, vytrvalos\u0165 a v\u00fdbu\u0161nos\u0165<\/strong> pri intenz\u00edvnej fyzickej aktivite. Kreat\u00edn v tele po\u010das cvi\u010denia r\u00fdchlo<strong> produkuje energiu<\/strong> a v\u010faka tomu zvl\u00e1dnete tr\u00e9nova\u0165 tvrd\u0161ie. Je tie\u017e zn\u00e1my pre svoje \u00fa\u010dinky na <strong>rast svalovej hmoty a sily.<\/strong> <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><a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn<\/a> je organick\u00e1 molekula, ktor\u00e1 v organizme <strong>vznik\u00e1 z aminokysel\u00edn.<\/strong> Vyr\u00e1ba sa predov\u0161etk\u00fdm v pe\u010deni a v men\u0161ej miere aj v obli\u010dk\u00e1ch a pankrease. <strong>Telo ho pov\u00e4\u010d\u0161ine uklad\u00e1 do svalov,<\/strong> no b\u00fdva transportovan\u00fd aj do srdca a mozgu. Uchov\u00e1va v sebe <strong>vysokoenergetick\u00e9 fosf\u00e1tov\u00e9 skupiny<\/strong> vo forme fosfokreat\u00ednu, ktor\u00e9 sa<strong> transportuj\u00fa do ADP<\/strong> (adenoz\u00edndifosf\u00e1t). Z neho sa n\u00e1sledne<strong> pretv\u00e1raj\u00fa do ATP<\/strong> (adenoz\u00edntrifosf\u00e1t), ktor\u00fd je prim\u00e1rnym nosi\u010dom energie v tele. T\u00e1to \u00faloha kreat\u00ednu je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1 v podmienkach, ke\u010f si <strong>telo \u017eiada ve\u013ek\u00e9 mno\u017estvo energie,<\/strong> napr\u00edklad pri n\u00e1ro\u010dnej fyzickej alebo du\u0161evnej aktivite. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn sa nach\u00e1dza aj v niektor\u00fdch potravin\u00e1ch, ako <strong>v hov\u00e4dzom m\u00e4se a ryb\u00e1ch.<\/strong> \u0160portovci v\u0161ak zvykn\u00fa siahnu\u0165 po <a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreat\u00edne<\/a> vo forme v\u00fd\u017eivov\u00fdch doplnkov, ktor\u00e9 sl\u00fa\u017eia na r\u00fdchle a jednoduch\u00e9 doplnenie potrebn\u00e9ho mno\u017estva kreat\u00ednu. <span style=\"color: #ff6600;\">[1] <\/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\/iStock-535912859.jpg\" alt=\"\u010co je to kreat\u00edn?\" style=\"width:843px;height:562px\" title=\"\u010co je to kreat\u00edn?\"\/><\/figure>\n<\/div>\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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/70247055_2371614369626929_1911915884499173376_n.jpg\" alt=\"\u010co je to kreat\u00edn?\" title=\"\u010co je to kreat\u00edn?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kreatin_a_jeho_ucinky_a_benefity\"><\/span>Kreat\u00edn a jeho \u00fa\u010dinky a benefity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161ou v\u00fdhodou kreat\u00ednu je jeho schopnos\u0165 <strong>zv\u00fd\u0161i\u0165 silu a v\u00fdkon po\u010das tr\u00e9ningu.<\/strong> Tento benefit kreat\u00ednu bol ve\u013emi dobre presk\u00faman\u00fd a v\u00fdsledky ukazuj\u00fa pr\u00e1ve v prospech <a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreat\u00ednu<\/a><strong> ako suplementu.<\/strong> Pri u\u017e\u00edvan\u00ed kreat\u00ednu v kombin\u00e1cii s pravideln\u00fdm tr\u00e9ningom, m\u00f4\u017eete podpori\u0165 <strong>rast \u010distej svalovej hmoty.<\/strong> V mnoh\u00fdch \u0161t\u00fadi\u00e1ch bol kreat\u00edn testovan\u00fd tie\u017e pri anaer\u00f3bnej \u0161portovej aktivite, a aj tu v\u00fdsledky nazna\u010duj\u00fa <strong>zlep\u0161enie v\u00fdkonnosti. <\/strong><span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn m\u00f4\u017ee teoreticky ovplyvni\u0165 <strong>kognit\u00edvne schopnosti.<\/strong> Nebol v\u0161ak dostato\u010dne testovan\u00fd na to, aby sme tento \u00fa\u010dinok mohli absol\u00fatne potvrdi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie v\u0161ak pozorovali&nbsp;<strong>zn\u00ed\u017eenie du\u0161evnej \u00fanavy<\/strong>&nbsp;pri psychicky n\u00e1ro\u010dnej \u010dinnosti, nedostatku sp\u00e1nku alebo po traumatickom poranen\u00ed mozgu. Kreat\u00edn z\u00e1rove\u0148&nbsp;<strong>m\u00f4\u017ee zlep\u0161i\u0165 pracovn\u00fa pam\u00e4\u0165,<\/strong>&nbsp;ale pravdepodobne len u \u013eud\u00ed s ve\u013emi n\u00edzkymi hladinami kreat\u00ednu, ako s\u00fa vegetari\u00e1ni alebo star\u0161ie osoby. [2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreat\u00edn GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn<\/a> sa u\u017e dlho te\u0161\u00ed popularite v komunite fitness nad\u0161encov, preto\u017ee ide o <strong>finan\u010dne prijate\u013en\u00fd a z\u00e1rove\u0148 ve\u013emi \u00fa\u010dinn\u00fd doplnok.<\/strong> Je vhodn\u00fd aj pre za\u010diato\u010dn\u00edkov, ale nedaj\u00fa na\u0148 dopusti\u0165 ani vrcholov\u00ed \u0161portovci. Na trhu v\u0161ak n\u00e1jdete <strong>r\u00f4zne druhy kreat\u00ednu,<\/strong> \u010do m\u00f4\u017ee by\u0165 ve\u013emi m\u00e4t\u00face. Pr\u00e1ve preto sme sa rozhodli, \u017ee v\u00e1m ich predstav\u00edme a vysvetl\u00edme v nasleduj\u00facich riadkoch.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\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=\"Kreatin_a_jeho_formy\"><\/span>Kreat\u00edn a jeho formy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn m\u00e1 viacero foriem, a preto ver\u00edme, \u017ee je n\u00e1ro\u010dn\u00e9 vybra\u0165 si t\u00fa spr\u00e1vnu, ktor\u00e1 v\u00e1m pom\u00f4\u017ee zefekt\u00edvni\u0165 tr\u00e9ning. Po\u010fme sa preto spolu pozrie\u0165 na <strong>najzn\u00e1mej\u0161ie druhy kreat\u00ednu,<\/strong> s ktor\u00fdmi sa m\u00f4\u017eete stretn\u00fa\u0165 pri k\u00fape v\u00fd\u017eivov\u00fdch doplnkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kreat\u00edn monohydr\u00e1t<\/h3>\n\n\n\n<p><a title=\"Kreat\u00edn monohydr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/82-kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn monohydr\u00e1t<\/a> je najbe\u017enej\u0161\u00edm typom kreat\u00ednu na trhu. Z\u00e1rove\u0148 ide o formu, ktor\u00e1 bola <strong>najviac vedecky sk\u00faman\u00e1<\/strong> a testovali ju odborn\u00edci v mnoh\u00fdch \u0161t\u00fadi\u00e1ch. To v podstate znamen\u00e1, \u017ee <strong>v\u00e4\u010d\u0161ina vedeck\u00fdch \u00fa\u010dinkov kreat\u00ednu<\/strong> bola pozorovan\u00e1 pr\u00e1ve <strong>pri konzum\u00e1cii monohydr\u00e1tu.<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<p>Kreat\u00edn monohydr\u00e1t sa sklad\u00e1 <strong>z molekuly kreat\u00ednu a molekuly vody.<\/strong> Pri jeho v\u00fdrobe sa v\u0161ak pou\u017e\u00edvaj\u00fa r\u00f4zne sp\u00f4soby pr\u00edpravy. V pr\u00edpade, \u017ee sa molekula vody odstr\u00e1ni, ide o <strong>bezvodn\u00fd kreat\u00edn.<\/strong> Odstr\u00e1nenie vody zvy\u0161uje mno\u017estvo kreat\u00ednu v d\u00e1vke produktu. <strong>Bezvodn\u00fd kreat\u00edn obsahuje 100 % kreat\u00ednu,<\/strong> zatia\u013e \u010do klasick\u00fd <strong>kreat\u00edn monohydr\u00e1t<\/strong> m\u00e1 pribli\u017ene <strong>90 % \u010dist\u00e9ho kreat\u00ednu.<\/strong> Mno\u017estvo kreat\u00ednu v produkte z\u00e1rove\u0148 <strong>ovplyv\u0148uje v\u00fdsledn\u00fa cenu<\/strong> doplnku v\u00fd\u017eivy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi jeho \u010fal\u0161ie formy patr\u00ed <a href=\"https:\/\/gymbeam.sk\/kreatin-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mikronizovan\u00fd kreat\u00edn<\/a> alebo mechanicky spracovan\u00fd kreat\u00edn, ktor\u00e9 maj\u00fa<strong> lep\u0161iu rozpustnos\u0165 vo vode.<\/strong> Teoreticky je mo\u017en\u00e9, \u017ee lep\u0161ia rozpustnos\u0165 produktu <strong>vedie k r\u00fdchlej\u0161ej&nbsp; absorpcii l\u00e1tky v tele,<\/strong> nie je to v\u0161ak dostato\u010dne potvrden\u00e9. <span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<p>Napriek t\u00fdmto mal\u00fdm rozdielom v spracovan\u00ed je ka\u017ed\u00e1 z foriem kreat\u00ednu monohydr\u00e1tu pravdepodobne <strong>podobne \u00fa\u010dinn\u00e1 pri rovnakej d\u00e1vke.<\/strong> U\u017e <strong>5 a\u017e 10 g kreat\u00ednu monohydr\u00e1tu<\/strong> m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161eniu v\u00fdkonu, svalovej vytrvalosti a ve\u013ekosti svalov. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Kreat\u00edn hydrochlorid<\/h3>\n\n\n\n<p><a title=\"Kreat\u0144 hydrochlorid HCl - GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn hydrochlorid<\/a> (HCl) je v\u00fdhodn\u00fd pre svoju<strong> dobr\u00fa rozpustnos\u0165 vo vode.<\/strong> T\u00e1to forma vznik\u00e1 naviazan\u00edm kreat\u00ednu na molekulu hydrochloridu. Jedna \u0161t\u00fadia potvrdila, \u017ee kreat\u00edn hydrochlorid<strong> je 38-kr\u00e1t rozpustnej\u0161\u00ed<\/strong> ako kreat\u00edn monohydr\u00e1t. Existuje tie\u017e domienka, \u017ee kreat\u00edn HCl sa dok\u00e1\u017ee <strong>efekt\u00edvnej\u0161ie absorbova\u0165 v tele.<\/strong> To je d\u00f4vodom, pre\u010do v\u00e4\u010d\u0161ina doplnkov v\u00fd\u017eivy s obsahom tohto typu kreat\u00ednu m\u00e1 <strong>menej ako 1 g \u00fa\u010dinnej l\u00e1tky<\/strong> na d\u00e1vku. Je to v\u00fdrazne ni\u017e\u0161ia porcia v porovnan\u00ed s kreat\u00ednom monohydr\u00e1tom, ktor\u00fd sa \u0161tandardne pod\u00e1va v 5 gramov\u00fdch d\u00e1vkach. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dia\u013e, zatia\u013e <strong>nie je dostatok v\u00fdskumov,<\/strong> ktor\u00e9 by potvrdzovali tieto \u00fa\u010dinky na \u013eud\u00ed. Taktie\u017e <strong>ch\u00fdbaj\u00fa \u0161t\u00fadie,<\/strong> ktor\u00e9 sk\u00famaj\u00fa rozdiely v \u00fa\u010dinkoch kreat\u00ednu HCl a kreat\u00ednu monohydr\u00e1tu. To v\u0161ak neznamen\u00e1, \u017ee je kreat\u00edn HCl nie je \u00fa\u010dinn\u00fd. Naopak, je vhodn\u00fd pre \u013eud\u00ed, ktor\u00fdm sp\u00f4sobuje kreat\u00edn monohydr\u00e1t \u017eal\u00fado\u010dn\u00e9 probl\u00e9my. Pri kreat\u00edne hydrochloride sa toti\u017e tieto <strong>ved\u013eaj\u0161ie \u00fa\u010dinky objavuj\u00fa omnoho menej. <\/strong><span style=\"color: #ff6600;\">[11] [12] <\/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\/69105323_2344720438982989_8814802307771269120_o.jpg\" alt=\"Druhy kreat\u00ednu - Kreat\u00edn hydrochlorid, Kre-Alkalyn, Kreat\u00edn magn\u00e9zium chel\u00e1t\" style=\"width:843px;height:562px\" title=\"Druhy kreat\u00ednu - Kreat\u00edn hydrochlorid, Kre-Alkalyn, Kreat\u00edn magn\u00e9zium chel\u00e1t\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Kre-Alkalyn &#8211; pufrovan\u00fd kreat\u00edn monohydr\u00e1t<\/h3>\n\n\n\n<p>Kre-Alkalyn alebo <a title=\"in\u00e9 formy kreat\u00ednu - GymBeam\" href=\"https:\/\/gymbeam.sk\/84-kreatin-ethyl-ester\" target=\"_blank\" rel=\"noopener noreferrer\">pufrovan\u00fd kreat\u00edn monohydr\u00e1t<\/a> je forma kreat\u00ednu, ktor\u00e1 obsahuje mierne z\u00e1sadit\u00fd pr\u00e1\u0161ok, napr\u00edklad hydrogenuhli\u010ditan. V\u00fdrobcovia tvrdia, \u017ee pridan\u00edm tohto tlmiv\u00e9ho roztoku sa <strong>vytvor\u00ed mierne z\u00e1sadit\u00e1 zl\u00fa\u010denina,<\/strong> ktor\u00e1 m\u00f4\u017ee zn\u00ed\u017ei\u0165 rozklad kreat\u00ednu v \u017eal\u00fadku a<strong> zlep\u0161i\u0165 jeho absorpciu do svalov.<\/strong> Kre-Alkalyn sa pred\u00e1va bu\u010f samostatne alebo ako doplnok mnoh\u00fdch predtr\u00e9ningov\u00fdch stimulantoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00fa\u010dasnosti len jedna \u0161t\u00fadia hodnotila \u00fa\u010dinnos\u0165 tejto formy kreat\u00ednu. Ide o v\u00fdskum z roku 2012, ktor\u00fd zaznamenal podobn\u00e9<strong> zlep\u0161enie v\u00fdkonnosti<\/strong> medzi r\u00f4znymi testovac\u00edmi skupinami. Prv\u00e1 skupina u\u017e\u00edvala 5 g kreat\u00ednu monohydr\u00e1tu <strong>po dobu 28 dn\u00ed,<\/strong> \u010fal\u0161ia skupina konzumovala ekvivalentn\u00fa d\u00e1vku Kre-Alkalynu a tretia skupina u\u017e\u00edvala n\u00edzku d\u00e1vku 1,5 g Kre-Alkalynu denne. Skupiny, ktor\u00e9 prij\u00edmali 5 gramov\u00e9 d\u00e1vky, <strong>za\u010dali testovanie 7-d\u0148ovou nasycovacou f\u00e1zou,<\/strong> kedy u\u017e\u00edvali 5 g kreat\u00ednu 4-kr\u00e1t denne. <span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkom bolo, \u017ee v\u0161etky skupiny <strong>v\u00fdrazne zlep\u0161ili svoj podiel svalovej hmoty,<\/strong> percento tuku a tie\u017e silu v noh\u00e1ch a ruk\u00e1ch. Dokonca aj skupina, ktor\u00e1 u\u017e\u00edvala ni\u017e\u0161ie d\u00e1vky a neabsolvovala nasycovaciu f\u00e1zu, <strong>nadobudla porovnate\u013en\u00e9 hodnoty.<\/strong> Je v\u0161ak d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee \u00fa\u010dastn\u00edci \u0161t\u00fadie, ktor\u00ed u\u017e\u00edvali kreat\u00edn monohydr\u00e1t, mali po 28 d\u0148och <strong>zv\u00fd\u0161en\u00fd obsah svalov\u00e9ho kreat\u00ednu o 50,4 %,<\/strong> zatia\u013e \u010do skupina, ktor\u00e1 prij\u00edmala <strong>Kre-Alkalyn, len 27,3 %. <\/strong><span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho vypl\u00fdva, \u017ee <strong>rovnak\u00e9 v\u00fdsledky<\/strong> uvid\u00edte pri u\u017e\u00edvan\u00ed Kre-Alkal\u00fdnu aj kreat\u00ednu monohydr\u00e1tu. Zd\u00e1 sa v\u0161ak, \u017ee pri Kre-Alkalyne v\u00e1m <strong>posta\u010d\u00ed ni\u017e\u0161ia d\u00e1vka<\/strong> a nepotrebujete ani nasycovaciu f\u00e1zu. <span style=\"color: #ff6600;\">[14]<\/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\">4. Kreat\u00edn magn\u00e9zium chel\u00e1t<\/h3>\n\n\n\n<p>Kreat\u00edn magn\u00e9zium chel\u00e1t je \u010fal\u0161ou formou kreat\u00ednu, ktor\u00e1 <strong>vznik\u00e1 naviazan\u00edm <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edka<\/a><\/strong> na molekulu kreat\u00ednu. Jeho \u00fa\u010dinky sk\u00famala jedna \u0161t\u00fadia, v ktorej odborn\u00edci porovn\u00e1vali<strong> silu pri tlaku na lavi\u010dke a v\u00fdkon \u0161portovcov<\/strong> rozdelen\u00fdch do 3 skup\u00edn. Prv\u00e1 skupina prij\u00edmala kreat\u00edn monohydr\u00e1t, druh\u00e1 kreat\u00edn magn\u00e9zium chel\u00e1t a tretia skupina placebo.<strong> Obe skupiny,<\/strong> ktor\u00e9 konzumovali kreat\u00edn, <strong>zlep\u0161ili svoju v\u00fdkonnos\u0165<\/strong> viac ako skupina, ktor\u00e1 u\u017e\u00edvala placebo. Z toho vypl\u00fdva, \u017ee <strong>kreat\u00edn magn\u00e9zium chel\u00e1t je \u00fa\u010dinn\u00fd,<\/strong> ale nie viac ani menej ako <a title=\"Kreat\u00edn monohydr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/82-kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreat\u00edn monohydr\u00e1t<\/a>. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia \u0161t\u00fadia z roku 2003 nazna\u010duje, \u017ee by kreat\u00edn magn\u00e9zium chel\u00e1t mohol<strong> zlep\u0161i\u0165 v\u00fdkon bez pridanej hmotnosti vody,<\/strong> ktor\u00fa obvykle kreat\u00edn so sebou prin\u00e1\u0161a. To by bolo u\u017eito\u010dn\u00e9 najm\u00e4 pre \u0161portovcov, ktor\u00ed sa sna\u017eia<strong> udr\u017eiava\u0165 n\u00edzku hmotnos\u0165.<\/strong> Zatia\u013e v\u0161ak toto tvrdenie mus\u00edme bra\u0165 s rezervou, preto\u017ee ho potvrdila len jedna \u0161t\u00fadia a <strong>je potrebn\u00e9 vykona\u0165 hlb\u0161\u00ed v\u00fdskum. <\/strong><span style=\"color: #ff6600;\">[16] <\/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\/64617180_2254620604659640_3678669579564875776_o.jpg\" alt=\"Formy a typy kreat\u00ednu - kreat\u00edn ethyl ester, kreat\u00edn citr\u00e1t\" style=\"width:843px;height:562px\" title=\"Formy a typy kreat\u00ednu - kreat\u00edn ethyl ester, kreat\u00edn citr\u00e1t\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Kreat\u00edn ethyl ester<\/h3>\n\n\n\n<p>Kreat\u00edn ethyl ester je obohaten\u00fd o organick\u00fa zlo\u017eku &#8211; ester. Niektor\u00ed predajcovia tvrdia, \u017ee sa <strong>lep\u0161ie vstreb\u00e1va a m\u00e1 dlh\u0161\u00ed pol\u010das rozpadu<\/strong> ako be\u017en\u00fd kreat\u00edn monohydr\u00e1t, preto\u017ee sa v tuku \u013eah\u0161ie rozp\u00fa\u0161\u0165a. Na rozdiel od in\u00fdch druhov kreat\u00ednu, ktor\u00e9 v tomto \u010dl\u00e1nku rozober\u00e1me, <strong>ethyl ester nepatr\u00ed k favoritom.<\/strong> \u0160t\u00fadie sa toti\u017e nezhoduj\u00fa vo v\u00fdsledkoch o jeho \u00fa\u010dinnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeden v\u00fdskum zistil, \u017ee 7 t\u00fd\u017ed\u0148ov dopl\u0148ovania kreat\u00ednu ethyl esteru vy\u00fastilo do <strong>men\u0161ieho pomeru kreat\u00ednu vo svaloch a krvi<\/strong> ako pri kreat\u00edne monohydr\u00e1te. Navy\u0161e, jeho u\u017e\u00edvanie m\u00f4\u017ee vies\u0165 k <strong>vy\u0161\u0161\u00edm plazmatick\u00fdm koncentr\u00e1ci\u00e1m ved\u013eaj\u0161ieho produktu kreatin\u00ednu.<\/strong> Za norm\u00e1lnych okolnost\u00ed sa kreatin\u00edn z tela vylu\u010duje ako odpadov\u00e1 l\u00e1tka, ale nie je to pr\u00e1ve \u0161etrn\u00e1 cesta pre obli\u010dky, preto sa <strong>u\u017e\u00edvanie kreat\u00ednu ethyl esteru neodpor\u00fa\u010da.<\/strong> <span style=\"color: #ff6600;\">[18]<\/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\">6. Kreat\u00edn citr\u00e1t<\/h3>\n\n\n\n<p>Vznik\u00e1 <strong>spojen\u00edm kreat\u00ednu s organickou kyselinou citr\u00f3novou,<\/strong> ktor\u00e1 sa vyskytuje v citrusov\u00fdch plodoch a \u010dasto sa pou\u017e\u00edva ako pr\u00edrodn\u00e1 ar\u00f3ma v doplnkoch v\u00fd\u017eivy. \u0160t\u00fadia z roku 2007 v \u010dasopise International Society of Sports Nutrition v\u0161ak nezistila <strong>\u017eiadne v\u00fdznamn\u00e9 rozdiely<\/strong> v absorpcii kreat\u00ednu citr\u00e1tu oproti kreat\u00ednu monohydr\u00e1tu. <strong>Kreat\u00edn citr\u00e1t je v\u0161ak rozpustnej\u0161\u00ed vo vode,<\/strong> ale to nie je d\u00f4vod na to, aby sme si mysleli, \u017ee sa \u00fa\u010dinnej\u0161ie vstreb\u00e1va aj v \u013eudskom tele. <span style=\"color: #ff6600;\">[19]<\/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\">7. Kreat\u00edn mal\u00e1t<\/h3>\n\n\n\n<p>Kreat\u00edn mal\u00e1t <strong>je viazan\u00fd s kyselinou jabl\u010dnou,<\/strong> \u010fal\u0161ou organickou kyselinou, ktor\u00e1 sa be\u017ene nach\u00e1dza v ovoc\u00ed. <strong>Samotn\u00e1 kyselina jabl\u010dn\u00e1 dok\u00e1\u017ee zlep\u0161i\u0165 v\u00fddr\u017e,<\/strong> \u010do viedlo k tomu, \u017ee ju v\u00fdrobcovia skombinovali s kreat\u00ednom. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Kreat\u00edn mal\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/84-kreatin-ethyl-ester\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn mal\u00e1t<\/a> overilo nieko\u013eko \u0161t\u00fadi\u00ed, ktor\u00e9 nazna\u010duj\u00fa, \u017ee <strong>zlep\u0161uje anaer\u00f3bnu produkciu<\/strong> u \u0161print\u00e9rov a bojovn\u00edkov judo. Neboli v\u0161ak realizovan\u00e9 v\u00fdskumy s kontrolnou skupinou, ktor\u00e9 by kreat\u00edn mal\u00e1t porovn\u00e1vali s monohydr\u00e1tom a placebom. Podobne ako kreat\u00edn citr\u00e1t sa aj <strong>kreat\u00edn mal\u00e1t \u013eah\u0161ie rozp\u00fa\u0161\u0165a vo vode.<\/strong> <span style=\"color: #ff6600;\">[20]<\/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\">8. Kreat\u00edn nitr\u00e1t<\/h3>\n\n\n\n<p>Kreat\u00edn nitr\u00e1t je <strong>jednou z nov\u0161\u00edch foriem kreat\u00ednu.<\/strong> V\u00fdrobcovia tvrdia, \u017ee v\u00e4zbou molekuly kreat\u00ednu na dusi\u010dnanov\u00fa molekulu bud\u00fa \u0161portovci potrebova\u0165 ni\u017e\u0161iu d\u00e1vku ako pri kreat\u00edne monohydr\u00e1te. <strong>Po\u010fme sa v\u0161ak pozrie\u0165 na \u0161t\u00fadie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskum z roku 2016 zaznamenal <strong>\u00fa\u010dinok kreat\u00ednu nitr\u00e1tu na zlep\u0161enie v\u00fdkonu.<\/strong> V\u00fdsledky v\u0161ak nepotvrdili <strong>\u017eiadne v\u00fdznamn\u00e9 rozdiely<\/strong> medzi skupinami testovan\u00fdch os\u00f4b, ktor\u00e9 prij\u00edmali kreat\u00edn nitr\u00e1t, kreat\u00edn monohydr\u00e1t alebo n\u00edzku d\u00e1vku kreat\u00ednu nitr\u00e1tu. V\u0161etky tieto skupiny v\u0161ak dosiahli omnoho lep\u0161ie v\u00fdsledky ako testovacia skupina, ktor\u00e1 konzumovala placebo. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\/iStock-851155464.jpg\" alt=\"Kreat\u00edn a jeho formy, druhy - kreat\u00edn nitr\u00e1t, glukon\u00e1t\" style=\"width:843px;height:562px\" title=\"Kreat\u00edn a jeho formy, druhy - kreat\u00edn nitr\u00e1t, glukon\u00e1t\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Kreat\u00edn glukon\u00e1t<\/h3>\n\n\n\n<p>Ide o kreat\u00edn, ktor\u00fd je<strong> viazan\u00fd molekulou gluk\u00f3zy.<\/strong> Existuje toti\u017e te\u00f3ria, ktor\u00e1 tvrd\u00ed, \u017ee <strong>kreat\u00edn glukon\u00e1t sa vstreb\u00e1va \u00fa\u010dinnej\u0161ie,<\/strong> preto\u017ee je kombinovan\u00fd so sacharidmi obohaten\u00fdmi o inzul\u00edn. Doteraz v\u0161ak <strong>nebola publikovan\u00e1 \u0161t\u00fadia,<\/strong> ktor\u00e1 by t\u00fato te\u00f3riu overila. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Kreat\u00edn pyruv\u00e1t<\/h3>\n\n\n\n<p><a title=\"Kreat\u00edn pyruv\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Kreat\u00edn<\/a> pyruv\u00e1t vznik\u00e1 <strong>naviazan\u00edm kyseliny pyruv\u00e1tovej<\/strong> a ide o ve\u013emi zauj\u00edmav\u00fa kombin\u00e1ciu medzi jednotliv\u00fdmi formami kreat\u00ednu. \u0160t\u00fadie sa v\u0161ak o jeho \u00fa\u010dinnosti vyjadruj\u00fa dos\u0165 zmie\u0161ane. Jeden v\u00fdskum uk\u00e1zal, \u017ee m\u00e1 <strong>lep\u0161\u00ed vplyv na vytrvalos\u0165<\/strong> ako kreat\u00edn citr\u00e1t (ktor\u00fd pova\u017eujeme za \u00fa\u010dinn\u00fd typ kreat\u00ednu), ale druh\u00fd v\u00fdskum zistil, \u017ee <strong>vytrvalos\u0165 v\u00f4bec nezlep\u0161il<\/strong>. <span style=\"color: #ff6600;\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 \u0161t\u00fadie tie\u017e pri\u0161li s v\u00fdsledkami, \u017ee v porovnan\u00ed s kreat\u00ednom monohydr\u00e1tom <strong>vedie k vy\u0161\u0161iemu obsahu kreat\u00ednu v krvi.<\/strong> To by teda mohlo znamena\u0165 <strong>menej kreat\u00ednu vo svaloch,<\/strong> \u010do v kone\u010dnom d\u00f4sledku nie je \u00fa\u010dinn\u00e9. T\u00e1to \u0161t\u00fadia preto dospela k z\u00e1veru, \u017ee kreat\u00edn pyruv\u00e1t pravdepodobne <strong>nie je viac biologicky dostupn\u00fd<\/strong> ako kreat\u00edn monohydr\u00e1t. <span style=\"color: #ff6600;\">[23]<\/span><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/69355476_2360817760706590_1472845329199005696_n.jpg\" alt=\"Viaczlo\u017ekov\u00fd kreat\u00edn - Crea7in - kombinuje viac typov kreat\u00ednu\" title=\"Viaczlo\u017ekov\u00fd kreat\u00edn - Crea7in - kombinuje viac typov kreat\u00ednu\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Kreat\u00edn Alfaketoglutar\u00e1t<\/h3>\n\n\n\n<p>Je zn\u00e1my tie\u017e ako <strong>kreat\u00edn AKG,<\/strong> ktor\u00fd sa vyr\u00e1ba z kyseliny alfa-ketoglut\u00e1rovej a kreat\u00ednu. Te\u00f3rie tvrdia, \u017ee alfa-ketoglutar\u00e1t ako prekurzor glutam\u00ednu sa<strong> lep\u0161ie vstreb\u00e1va v \u010dreve.<\/strong> Tie\u017e sl\u00fa\u017ei na <strong>prevenciu pred \u017eal\u00fado\u010dn\u00fdmi probl\u00e9mami<\/strong> a hna\u010dkou, ktor\u00e9 tr\u00e1pia niektor\u00fdch \u0161portovcov pri konzum\u00e1cii kreat\u00ednu. U\u017e\u00edvatelia kreat\u00ednu AKG navy\u0161e tvrdia, \u017ee sa <strong>vstreb\u00e1va \u00fa\u010dinnej\u0161ie<\/strong> a vedie k vy\u0161\u0161ej koncentr\u00e1ci\u00ed kreat\u00ednu vo svaloch ako monohydr\u00e1t. V s\u00fa\u010dasnosti v\u0161ak <strong>neexistuje dostatok d\u00f4kazov<\/strong> z relevantn\u00fdch \u0161t\u00fadi\u00ed, ktor\u00e9 by potvrdili tieto te\u00f3rie. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:54px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Viaczlo\u017ekov\u00fd kreat\u00edn<\/h3>\n\n\n\n<p><a title=\"Viaczlo\u017ekov\u00fd kreat\u00edn - GymBeam\" href=\"https:\/\/gymbeam.sk\/viaczlozkovy-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">Viaczlo\u017ekov\u00fd kreat\u00edn<\/a> kombinuje<strong> viacero druhov kreat\u00ednu<\/strong> v jednom produkte. Prep\u00e1ja tak <strong>v\u00fdhody a \u00fa\u010dinky r\u00f4znych foriem kreat\u00ednu<\/strong> do jednej zmesi. M\u00f4\u017ee obsahova\u0165 napr\u00edklad <strong>7 typov kreat\u00ednu<\/strong> v jednom produkte ako n\u00e1\u0161 v\u00fdrobok <a title=\"Kreat\u00edn Crea7in - GymBeam\" href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreat\u00edn Crea7in<\/a>. Fyzicky akt\u00edvni \u013eudia a \u0161portovci <strong>ocenia jeho v\u00fdhody,<\/strong> ako r\u00fdchlu vstrebate\u013enos\u0165, rast svalovej hmoty, <strong>viac energie a lep\u0161\u00ed v\u00fdkon.<\/strong> Pokia\u013e si z r\u00f4znych druhov kreat\u00ednu neviete vybra\u0165, viaczlo\u017ekov\u00fd kreat\u00edn m\u00f4\u017ee by\u0165 pre v\u00e1s v<strong>hodnou vo\u013ebou. <\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kreatin_a_jeho_bezpecnost_a_davkovanie\"><\/span>Kreat\u00edn a jeho bezpe\u010dnos\u0165 a d\u00e1vkovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u00e4\u010d\u0161ina m\u00fdtov,<\/strong> ktor\u00e9 sa \u0161\u00edria o kreat\u00edne, <strong>nie s\u00fa pravdiv\u00e9.<\/strong> Kreat\u00edn v\u0161ak rokmi utrpel na svojej povesti, preto\u017ee <strong>bol v mnoh\u00fdch krajin\u00e1ch zak\u00e1zan\u00fd<\/strong> ako rakovinotvorn\u00fd pr\u00edpravok. <strong>Od roku 2004<\/strong> je v\u0161ak kreat\u00edn<strong> povolen\u00fd vo v\u0161etk\u00fdch krajin\u00e1ch<\/strong> a nen\u00e1jdeme ho na \u017eiadnej listine nebezpe\u010dn\u00fdch suplementov. Napriek tomu ho aj dnes niektor\u00ed <strong>mylne pova\u017euj\u00fa za nebezpe\u010dn\u00fd<\/strong> produkt po\u0161kodzuj\u00faci obli\u010dky. Ni\u010d z toho v\u0161ak nie je pravda a <strong>potvrdili to aj mnoh\u00e9 v\u00fdskumy.<\/strong> Okrem men\u0161\u00edch tr\u00e1viacich probl\u00e9mov sp\u00f4soben\u00fdch nadmern\u00fdm u\u017e\u00edvan\u00edm kreat\u00ednu v\u00e1m <strong>pri jeho konzum\u00e1cii ni\u010d nehroz\u00ed. <\/strong><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>Vhodn\u00e9 u\u017e\u00edvanie kreat\u00ednu je <strong>5 g denne.<\/strong> <strong>Vy\u0161\u0161ie d\u00e1vky<\/strong> kreat\u00ednu (do 10 g denne) m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9<strong> pre \u013eud\u00ed s ve\u013ek\u00fdm obsahom svalovej hmoty,<\/strong> vysokou \u00farov\u0148ou \u0161portovej aktivity, alebo pre t\u00fdch, ktor\u00fdm d\u00e1vka 5 g denne nezaber\u00e1. \u0160portovcom odpor\u00fa\u010dame<strong> u\u017e\u00edva\u0165 kreat\u00edn pred a po tr\u00e9ningu.<\/strong> Po\u010das <strong>netr\u00e9ningov\u00fdch dn\u00ed<\/strong> ho m\u00f4\u017eete u\u017e\u00edva\u0165 <strong>kedyko\u013evek po\u010das d\u0148a.<\/strong> Pam\u00e4tajte si, \u017ee kreat\u00edn <strong>nefunguje pri kr\u00e1tkodobom u\u017e\u00edvan\u00ed.<\/strong> Treba vydr\u017ea\u0165 a by\u0165 v jeho u\u017e\u00edvan\u00ed konzistentn\u00ed. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak kreat\u00edn prij\u00edmate <strong>bez dostato\u010dn\u00e9ho mno\u017estva vody,<\/strong> m\u00f4\u017ee d\u00f4js\u0165 k \u017eal\u00fado\u010dn\u00fdm k\u0155\u010dom. <strong>Hna\u010dka a nevo\u013enos\u0165<\/strong> sa vyskytuj\u00fa v pr\u00edpade, \u017ee <strong>skonzumujete pr\u00edli\u0161 ve\u013ea kreat\u00ednu.<\/strong> V takom pr\u00edpade <strong>zmen\u0161ite d\u00e1vku a rozlo\u017ete si ju<\/strong> po\u010das cel\u00e9ho d\u0148a a prij\u00edmajte <strong>kreat\u00edn s jedlom a tekutinami.&nbsp;<\/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-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_kreatine_a_jeho_formach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o kreat\u00edne a jeho form\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ak\u00e9 formy kreat\u00ednu pozn\u00e1me? \ud83d\udcaa | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/YuvKP0eYunw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aka_forma_kreatinu_je_najlepsia\"><\/span>Ak\u00e1 forma kreat\u00ednu je najlep\u0161ia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je d\u00f4le\u017eit\u00e9 si zapam\u00e4ta\u0165, \u017ee <a title=\"Kreat\u00edn monohydr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.sk\/82-kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreat\u00edn monohydr\u00e1t<\/a> m\u00e1 <strong>najviac potvrden\u00fdch d\u00f4kazov,<\/strong> ktor\u00e9 podporuj\u00fa jeho pou\u017e\u00edvanie ako doplnku v\u00fd\u017eivy na <strong>zlep\u0161enie v\u00fdkonnosti, v\u00fdbu\u0161nosti a vytrvalosti.<\/strong> Ak v\u00e1m v\u0161ak kreat\u00edn monohydr\u00e1t sp\u00f4sobuje tr\u00e1viace \u0165a\u017ekosti, <strong>vysk\u00fa\u0161ajte rad\u0161ej kreat\u00edn hydrochlorid alebo pufrovan\u00fd kreat\u00edn,<\/strong> ktor\u00e9 pom\u00e1haj\u00fa<strong> zni\u017eova\u0165 \u017eal\u00fado\u010dn\u00e9 probl\u00e9my.<\/strong> Kreat\u00edn magn\u00e9zium chel\u00e1t v\u00e1m naopak m\u00f4\u017ee pom\u00f4c\u0165<strong> zv\u00fd\u0161i\u0165 v\u00fdkon bez pridanej hmotnosti vody.<\/strong> Vedzte v\u0161ak, \u017ee tvrdenia o rozli\u010dn\u00fdch form\u00e1ch kreat\u00ednu by bolo dobr\u00e9 <strong>podpori\u0165 aj \u010fal\u0161\u00edm v\u00fdskumom.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u00ed\u0161te n\u00e1m,<strong> ak\u00e9 m\u00e1te sk\u00fasenosti s kreat\u00ednom vy,<\/strong> a ktor\u00fd druh kreat\u00ednu u\u017e\u00edvate. Ak v\u00e1m tento \u010dl\u00e1nok poskytol nov\u00e9 inform\u00e1cie, pote\u0161\u00ed n\u00e1s, ke\u010f ho <strong>podpor\u00edte zdie\u013ean\u00edm.<\/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-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\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\/multi-component-creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti Component Creatine\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>Ak\u00fd je rozdiel medzi mikronizovan\u00fdm kreat\u00ednom a monohydr\u00e1tom? Zistite v\u0161etko, \u010do mus\u00edte vedie\u0165 o kreat\u00edne, jeho form\u00e1ch a \u00fa\u010dinkoch na v\u00fdkon a rast svalov.<\/p>\n","protected":false},"author":25,"featured_media":141431,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6056,6060,6057],"filter_section":[],"filter_attribute":[13054,13058,13066,13068,13063,13881],"class_list":{"0":"post-252589","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-kreatin","10":"tag-rast-svalovej-hmoty","11":"filter_attribute-aminokyseliny","12":"filter_attribute-kreatin","13":"filter_attribute-rast-svalov","14":"filter_attribute-sportovy-vykon","15":"filter_attribute-veganske-suplementy","16":"filter_attribute-zdravie-doplnky","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V\u0161etko, \u010do mus\u00edte vedie\u0165 o kreat\u00edne a jeho form\u00e1ch - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00fd je rozdiel medzi mikronizovan\u00fdm kreat\u00ednom a monohydr\u00e1tom? 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