{"id":252607,"date":"2019-09-27T11:49:00","date_gmt":"2019-09-27T09:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252607"},"modified":"2023-08-29T10:23:52","modified_gmt":"2023-08-29T08:23:52","slug":"minden-amit-a-kreatinrol-es-fajtairol-tudni-kell","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/","title":{"rendered":"Minden, amit a kreatinr\u00f3l \u00e9s t\u00edpusair\u00f3l tudni kell."},"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.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#Mi_az_a_kreatin\" title=\"Mi az a kreatin?\">Mi az a 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.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#A_kreatin_hatasai_es_elonyei\" title=\"A kreatin hat\u00e1sai \u00e9s el\u0151nyei\">A kreatin hat\u00e1sai \u00e9s el\u0151nyei<\/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.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#A_kreatin_formai\" title=\"A kreatin form\u00e1i\">A kreatin form\u00e1i<\/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.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#A_kreatin_biztonsagossaga_es_adagolasa\" title=\"A kreatin biztons\u00e1goss\u00e1ga \u00e9s adagol\u00e1sa\">A kreatin biztons\u00e1goss\u00e1ga \u00e9s adagol\u00e1sa<\/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.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#A_kreatin_mely_formaja_a_legjobb\" title=\"A kreatin mely form\u00e1ja a legjobb?\">A kreatin mely form\u00e1ja a legjobb?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ismered a <strong>kreatin <\/strong>k\u00fcl\u00f6nf\u00e9le <strong>form\u00e1it?&nbsp;<\/strong>Tudod, hogy miben jobb a<strong>&nbsp;kreatin-monohidr\u00e1t&nbsp;<\/strong>a&nbsp;<strong>mikroniz\u00e1lt kreatinnal&nbsp;<\/strong>szemben? Ha nem, akkor ezt a&nbsp;<strong>cikket neked \u00edrt\u00e1k.<\/strong>&nbsp;Megtudhatsz bel\u0151le minden fontos dolgot a&nbsp;<strong>kreatinr\u00f3l \u00e9s annak t\u00edpusair\u00f3l. <\/strong>A v\u00e9g\u00e9n pedig tan\u00e1csot adunk, hogy <strong>milyen t\u00edpus\u00fa kreatin a legalkalmasabb neked.<\/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=\"Mi_az_a_kreatin\"><\/span>Mi az a kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin a&nbsp;<strong>leghat\u00e9konyabb \u00e9s legkeresettebb<\/strong>&nbsp;\u00e9trendkieg\u00e9sz\u00edt\u0151k k\u00f6z\u00e9 tartozik a fitness piacon. Ez a sz\u00e1mos pozit\u00edvumnak k\u00f6sz\u00f6nhet\u0151, amelyeket a sportol\u00f3knak ny\u00fajt. Ezek k\u00f6z\u00e9 tartoznak f\u0151leg a <strong>jelent\u0151sen jobb teljes\u00edtm\u00e9ny, a kitart\u00e1s \u00e9s a robban\u00e9konys\u00e1g<\/strong>&nbsp;az intenz\u00edv fizikai aktivit\u00e1s sor\u00e1n. A kreatin a szervezetben edz\u00e9s k\u00f6zben&nbsp;gyorsan <strong>termeli az energi\u00e1t,&nbsp;<\/strong>aminek k\u00f6sz\u00f6nhet\u0151en kem\u00e9nyebben leszel k\u00e9pes edzeni. Az <strong>izomt\u00f6meg \u00e9s er\u0151 n\u00f6veked\u00e9s\u00e9re&nbsp;<\/strong>kifejtett hat\u00e1sair\u00f3l is ismert.&nbsp;<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 <span style=\"color: #ff6600;\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin<\/a><\/span>&nbsp;egy szerves molekula, amely <strong>aminosavakb\u00f3l&nbsp;<\/strong><strong>keletkezik&nbsp;<\/strong>a szervezetben. Els\u0151sorban a m\u00e1jban, emellett kisebb m\u00e9rt\u00e9kben a ves\u00e9kben \u00e9s a hasny\u00e1lmirigyben is termel\u0151dik. A&nbsp;<strong>szervezet t\u00f6bbnyire az izmokban t\u00e1rolja,&nbsp;<\/strong>\u00e1m a sz\u00edvbe \u00e9s az agyba is transzport\u00e1lja.&nbsp;<strong>Nagy energi\u00e1j\u00fa foszf\u00e1t csoportokat&nbsp;<\/strong>rejt mag\u00e1ban foszfokreatin form\u00e1j\u00e1ban, amelyeket&nbsp;<strong>ADP-ben&nbsp;<\/strong>(adenozin-difoszf\u00e1t)&nbsp;<strong>transzport\u00e1l<\/strong>. Ezut\u00e1n ebb\u0151l <strong>alakul \u00e1t ATP-v\u00e9&nbsp;<\/strong>(adenozin-trifoszf\u00e1t), amely az energia els\u0151dleges hordoz\u00f3ja a test\u00fcnkben. A kreatin ezen feladata k\u00fcl\u00f6n\u00f6sen fontos olyan k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt, amikor a <strong>testnek nagy mennyis\u00e9g\u0171 energi\u00e1ra van sz\u00fcks\u00e9ge,&nbsp;<\/strong>p\u00e9ld\u00e1ul neh\u00e9z fizikai vagy&nbsp;szellemi tev\u00e9kenys\u00e9g sor\u00e1n. <span style=\"color: #ff6600;\">[1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin n\u00e9h\u00e1ny \u00e9lelmiszerben, p\u00e9ld\u00e1ul a <strong>marhah\u00fasban \u00e9s a half\u00e9l\u00e9kben <\/strong>is megtal\u00e1lhat\u00f3<strong>.&nbsp;<\/strong>A sportol\u00f3k azonban t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban szokt\u00e1k fogyasztani&nbsp;a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatint<\/a><\/span>, amelyek a sz\u00fcks\u00e9ges kreatinmennyis\u00e9g gyors \u00e9s egyszer\u0171 p\u00f3tl\u00e1s\u00e1ra szolg\u00e1lnak. <span style=\"color: #ff6600;\">[1] <\/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\/iStock-535912859.jpg\" alt=\" Mi az a kreatin?\" width=\"843\" height=\"562\" title=\" Mi az a kreatin?\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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=\" Mi az a kreatin?\" title=\" Mi az a kreatin?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_kreatin_hatasai_es_elonyei\"><\/span>A kreatin hat\u00e1sai \u00e9s el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin legfontosabb el\u0151nye, hogy k\u00e9pes <strong>n\u00f6velni az er\u0151t \u00e9s a teljes\u00edtm\u00e9nyt edz\u00e9s k\u00f6zben<\/strong><strong>.<\/strong>&nbsp;A kreatin ezen el\u0151ny\u00e9t nagyon alaposan megvizsg\u00e1lt\u00e1k, \u00e9s az eredm\u00e9nyek a <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9nt&nbsp;<\/strong>fogyasztott&nbsp;<span style=\"color: #ff6600;\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin<\/a><\/span><strong>&nbsp;<\/strong>jav\u00e1ra szolg\u00e1lnak. A kreatin fogyaszt\u00e1sa \u00e9s a rendszeres edz\u00e9s t\u00e1mogathatja a <strong>tiszta izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t. <\/strong>A kreatint sz\u00e1mos kutat\u00e1sban tesztelt\u00e9k anaerob sportok k\u00f6zben is, \u00e9s ezek az eredm\u00e9nyek is&nbsp;<strong>a teljes\u00edtm\u00e9ny javul\u00e1s\u00e1t&nbsp;<\/strong>mutatt\u00e1k. <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>A kreatin elm\u00e9letileg befoly\u00e1solhatja a <strong>kognit\u00edv k\u00e9pess\u00e9geket.<\/strong>&nbsp;Azonban nem tesztelt\u00e9k el\u00e9gs\u00e9gesen ahhoz, hogy ezt a hat\u00e1st abszol\u00fat m\u00e9rt\u00e9kben igazolni tudj\u00e1k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00e1sok azonban megfigyelt\u00e9k a <strong>szellemi f\u00e1radts\u00e1g cs\u00f6kken\u00e9s\u00e9t&nbsp;<\/strong>pszichikailag neh\u00e9z tev\u00e9kenys\u00e9gek, el\u00e9gtelen alv\u00e1s vagy az agy traumatikus s\u00e9r\u00fcl\u00e9se ut\u00e1n. A kreatin emellett&nbsp;<strong>jav\u00edthat a munkamem\u00f3ri\u00e1n is,<\/strong>&nbsp;de val\u00f3sz\u00edn\u0171leg csak azokn\u00e1l az emberekn\u00e9l, akiknek nagyon alacsony a kreatinszintj\u00fck, p\u00e9ld\u00e1ul veget\u00e1ri\u00e1nusok vagy id\u0151sebb emberek. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin<\/a><\/span>&nbsp;m\u00e1r r\u00e9g\u00f3ta nagy n\u00e9pszer\u0171s\u00e9gnek \u00f6rvend a fitness rajong\u00f3k k\u00f6z\u00f6tt&nbsp;<strong>bar\u00e1ti \u00e1ra miatt, egy\u00fattal nagyon hat\u00e9kony kieg\u00e9sz\u00edt\u0151r\u0151l&nbsp;<\/strong>van sz\u00f3. Alkalmas kezd\u0151knek is, de a cs\u00facssportol\u00f3k is esk\u00fcsznek r\u00e1. A piacon azonban&nbsp;<strong>k\u00fcl\u00f6nf\u00e9le kreatinfajt\u00e1kat <\/strong>tal\u00e1lhatsz, ami el\u00e9gg\u00e9 \u00f6sszezavarhat. \u00c9ppen ez\u00e9rt d\u00f6nt\u00f6tt\u00fcnk \u00fagy, hogy bemutatjuk \u00e9s elmagyar\u00e1zzuk \u0151ket a k\u00f6vetkez\u0151 sorokban.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_kreatin_formai\"><\/span>A kreatin form\u00e1i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatinnak t\u00f6bb form\u00e1ja l\u00e9tezik, \u00e9s ez\u00e9rt szerint\u00fcnk nem neh\u00e9z kiv\u00e1lasztani a megfelel\u0151t, amely seg\u00edthet neked hat\u00e9konyabb\u00e1 tenni az edz\u00e9sed. N\u00e9zz\u00fck meg egy\u00fctt <strong>a kreatin legjelent\u0151sebb fajt\u00e1it,&nbsp;<\/strong>amelyekkel \u00e9trendkieg\u00e9sz\u00edt\u0151k v\u00e1s\u00e1rl\u00e1sa sor\u00e1n tal\u00e1lkozhatsz.<\/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-monohidr\u00e1t<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Kreatin-monohidr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-monohidr\u00e1t<\/a><\/span>&nbsp;a legelterjedtebb kreatin t\u00edpus a piacon. Egy\u00fattal ez az a forma, amelyet <strong>a leggyakrabban vetettek al\u00e1 tudom\u00e1nyos vizsg\u00e1latoknak<\/strong>&nbsp;\u00e9s sz\u00e1mos tanulm\u00e1ny keretein bel\u00fcl tesztelt\u00e9k a szakemberek. Ez l\u00e9nyeg\u00e9ben azt jelenti, hogy a <strong>kreatin&nbsp;<\/strong><strong>legt\u00f6bb tudom\u00e1nyosan bizony\u00edtott hat\u00e1s\u00e1t monohidr\u00e1t fogyaszt\u00e1sa sor\u00e1n&nbsp;<\/strong>figyelt\u00e9k meg.<\/p>\n\n\n\n<p>A kreatin-monohidr\u00e1t&nbsp;<strong>kreatin- \u00e9s v\u00edzmolekul\u00e1kb\u00f3l<\/strong>&nbsp;tev\u0151dik \u00f6ssze. Gy\u00e1rt\u00e1sa sor\u00e1n azonban k\u00fcl\u00f6nf\u00e9le elj\u00e1r\u00e1sokat alkalmaznak. Ha elt\u00e1vol\u00edtj\u00e1k a v\u00edzmolekul\u00e1t, akkor&nbsp;<strong>v\u00edzmentes kreatinr\u00f3l&nbsp;<\/strong>van sz\u00f3. A v\u00edz elt\u00e1vol\u00edt\u00e1s\u00e1val n\u0151 a kreatin mennyis\u00e9ge egy adagban. <strong>A v\u00edzmentes kreatin<\/strong>&nbsp;<strong>100% kreatint,<\/strong>&nbsp;m\u00edg a klasszikus&nbsp;<strong>kreatin-monohidr\u00e1t<\/strong>&nbsp;k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>90 % tiszta kreatin tartalmaz.<\/strong> A kreatin mennyis\u00e9ge a term\u00e9kben egy\u00fattal a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 <strong>v\u00e9gs\u0151<\/strong>&nbsp;<strong>\u00e1r\u00e1t is befoly\u00e1solja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tov\u00e1bbi form\u00e1k k\u00f6z\u00e9 tartozik a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Mikroniz\u00e1lt kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/mikronizalt-kreatin-monohidrat-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">mikroniz\u00e1lt kreatin<\/a><\/span>&nbsp;vagy a mechanikusan feldolgozott kreatin, amely <strong>jobban old\u00f3dik v\u00edzben.&nbsp;<\/strong>Elm\u00e9letileg lehets\u00e9ges, hogy a term\u00e9k jobb old\u00f3d\u00e1sa <strong>az anyag gyorsabb felsz\u00edv\u00f3d\u00e1s\u00e1hoz vezet a szervezetben,<\/strong>&nbsp;ez azonban nem el\u00e9gs\u00e9gesen igazolt. <span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<p>A feldolgoz\u00e1sn\u00e1l l\u00e9v\u0151 kis elt\u00e9r\u00e9s ellen\u00e9re a kreatin-monohidr\u00e1t minden form\u00e1ja val\u00f3sz\u00edn\u0171leg <strong>ugyanolyan<\/strong> <strong>hat\u00e1sos ugyanakkora adag eset\u00e9n.&nbsp;<\/strong>M\u00e1r&nbsp;<strong>5-10 g kreatin-monohidr\u00e1t <\/strong>is a teljes\u00edtm\u00e9ny, az izmok nagyobb kitart\u00e1s\u00e1hoz \u00e9s m\u00e9ret\u00e9nek n\u00f6veked\u00e9s\u00e9hez vezethet. <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=\"is-style-default wp-block-heading\">2. Kreatin-hidroklorid<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Kreatin-HCl - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-hcl-120-kapsz-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-hidroklorid<\/a><\/span> (HCl) el\u0151nye, hogy <strong>j\u00f3l old\u00f3dik v\u00edzben.&nbsp;<\/strong>Ez a forma a kreatin \u00e9s a hidroklorid-molekula \u00f6sszekapcsol\u00f3d\u00e1s\u00e1val keletkezik. Egy tanulm\u00e1ny igazolta, hogy a kreatin-hidroklorid&nbsp;<strong>38-szor jobban old\u00f3dik<\/strong>, mint a kreatin-monohidr\u00e1t.&nbsp;Azt is felt\u00e9telezik, hogy a kreatin-HCL k\u00e9pes <strong>hat\u00e9konyabban felsz\u00edv\u00f3dni a szervezetben.&nbsp;<\/strong>Ez az oka annak, hogy a legt\u00f6bb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, amely ezt a t\u00edpus\u00fa kreatint tartalmazza, <strong>kevesebb mint 1 g hat\u00f3anyagot <\/strong>tartalmaz<strong>&nbsp;<\/strong>adagonk\u00e9nt. Ez jelent\u0151sen kisebb porci\u00f3 a kreatin-monohidr\u00e1ttal \u00f6sszehasonl\u00edtva, amelyet \u00e1ltal\u00e1ban 5 grammos adagokban adnak. <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>Sajnos eddig&nbsp;<strong>nem v\u00e9geztek el\u00e9g kutat\u00e1st, <\/strong>amelyek meger\u0151s\u00edtett\u00e9k volna ezeket a hat\u00e1sokat az emberi szervezetre. Ugyancsak <strong>hi\u00e1nyoznak<\/strong>&nbsp;<strong>a tanulm\u00e1nyok,&nbsp;<\/strong>amelyek a kreatin-HCL \u00e9s a&nbsp;kreatin-monohidr\u00e1t hat\u00e1sai k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9geket vizsg\u00e1ln\u00e1k. Ez azonban nem azt jelenti, hogy a kreatin-HCL nem hat\u00e9kony. \u00c9pp ellenkez\u0151leg, alkalmas azoknak az embereknek, akiknek a kreatin-monohidr\u00e1t gyomorprobl\u00e9m\u00e1kat okoz. A kreatin-hidroklorid eset\u00e9ben ugyanis ezek a <strong>mell\u00e9khat\u00e1sok sokkal kisebb m\u00e9rt\u00e9kben fordulnak el\u0151<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[11] [12] <\/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\/69105323_2344720438982989_8814802307771269120_o.jpg\" alt=\"A kreatin fajt\u00e1i - Kreatin-HCl, Kre-Alkalyn, Kreatin-magn\u00e9zium kel\u00e1t\" width=\"843\" height=\"562\" title=\"A kreatin fajt\u00e1i - Kreatin-HCl, Kre-Alkalyn, Kreatin-magn\u00e9zium kel\u00e1t\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Kre-Alkalyn &#8211; pufferelt kreatin-monohidr\u00e1t<\/h3>\n\n\n\n<p>A Kre-Alkalyn vagy&nbsp;<span style=\"color: #ff6600;\"><a title=\"A kreatin egy\u00e9b form\u00e1i - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-egyeb-formai\" target=\"_blank\" rel=\"noopener noreferrer\">pufferelt kreatin-monohidr\u00e1t<\/a><\/span>&nbsp;a kreatin egy olyan form\u00e1ja, amely enyh\u00e9n l\u00fagos port, p\u00e9ld\u00e1ul hidrog\u00e9n-karbon\u00e1tot tartalmaz. A gy\u00e1rt\u00f3k \u00e1ll\u00edtj\u00e1k, hogy ennek a puffer anyagnak a hozz\u00e1ad\u00e1s\u00e1val <strong>enyh\u00e9n l\u00fagos vegy\u00fclet&nbsp;<\/strong>j\u00f6n l\u00e9tre, amely k\u00e9pes cs\u00f6kkenteni a kreatin leboml\u00e1s\u00e1t a gyomorban \u00e9s <strong>jav\u00edtja az izmokba val\u00f3 felsz\u00edv\u00f3d\u00e1s\u00e1t.&nbsp;<\/strong>A Kre-Alkalynt mag\u00e1ban vagy kieg\u00e9sz\u00edt\u0151k\u00e9nt \u00e1rulj\u00e1k sz\u00e1mos edz\u00e9sel\u0151tti stimul\u00e1nshoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jelenleg csak egy tanulm\u00e1ny \u00e9rt\u00e9kelte ennek a kreatin form\u00e1nak a hat\u00e1s\u00e1t. Ez a kutat\u00e1s 2012-ben k\u00e9sz\u00fclt, \u00e9s hasonl\u00f3 <strong>javul\u00e1sokat&nbsp;<\/strong>figyelt meg&nbsp;<strong>a teljes\u00edtm\u00e9nyben&nbsp;<\/strong>az egyes k\u00fcl\u00f6nf\u00e9le tesztcsoportok k\u00f6z\u00f6tt. Az els\u0151 csoport 5 g kreatin-monohidr\u00e1tot fogyasztott&nbsp;<strong>28 napon \u00e1t<\/strong>, a m\u00e1sik csoport ugyanennyi adag Kre-Alkalynt, a harmadik csoport pedig alacsony, 1,5 g adag Kre-Alkalynt&nbsp;fogyasztott naponta. A csoportok, amelyek 5 grammos adagokat fogyasztottak,&nbsp;<strong>a tesztel\u00e9st 7 napos&nbsp;<\/strong><strong>bet\u00f6lt\u0151 f\u00e1zissal kezdt\u00e9k, <\/strong>amely sor\u00e1n 5 g kreatint fogyasztottak naponta 4-szer. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eredm\u00e9ny, hogy minden csoport <strong>jelent\u0151sen javult, ami az izomt\u00f6meg ar\u00e1nyt, <\/strong>zs\u00edr sz\u00e1zal\u00e9k\u00e1t \u00e9s a karban, valamint l\u00e1bban tapasztalt er\u0151t<strong>&nbsp;<\/strong>illeti. M\u00e9g az a csoport is, amely kisebb adagokat fogyasztott \u00e9s nem teljes\u00edtette a bet\u00f6lt\u0151 f\u00e1zist,&nbsp;<strong>\u00f6sszehasonl\u00edthat\u00f3 \u00e9rt\u00e9keket \u00e9rt el.&nbsp;<\/strong>Azonban fontos megeml\u00edteni, hogy a teszt r\u00e9sztvev\u0151i, akik kreatin-monohidr\u00e1tot fogyasztottak, 28 nap eltelt\u00e9vel <strong>50,4 %-kal<\/strong>&nbsp;<strong>emelkedett izom kreatintartalommal <\/strong>rendelkeztek, m\u00edg a csoport, amely&nbsp;<strong>Kre-Alkalynt&nbsp;<\/strong>fogyasztott,&nbsp;<strong>csak 27,3%-kal<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebb\u0151l k\u00f6vetkezik, hogy <strong>ugyanolyan eredm\u00e9nyeket&nbsp;<\/strong>l\u00e1thatsz a Kre-Alkalyn \u00e9s kreatin-monohidr\u00e1t fogyaszt\u00e1sa eset\u00e9n is. Azonban \u00fagy t\u0171nik, hogy a Kre-Alkalyn eset\u00e9ben&nbsp;<strong>el\u00e9g a kisebb adag<\/strong>&nbsp;is \u00e9s nincs sz\u00fcks\u00e9g felt\u00f6lt\u0151 f\u00e1zisra. <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=\"is-style-default wp-block-heading\">4. Kreatin-magn\u00e9zium-kel\u00e1t<\/h3>\n\n\n\n<p>A kreatin-magn\u00e9zium-kel\u00e1t egy tov\u00e1bbi kreatin forma, amely<a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\"> <strong>magn\u00e9zium<\/strong><\/a><strong> kapcsol\u00f3d\u00e1s\u00e1val keletkezik <\/strong>a kreatinmolekul\u00e1ra. Hat\u00e1sait egy tanulm\u00e1ny vizsg\u00e1lta, amelyben a szak\u00e9rt\u0151k a <strong>fekvenyom\u00e1s sor\u00e1n kifejtett er\u0151t \u00e9s teljes\u00edtm\u00e9nyt <\/strong>hasonl\u00edtott\u00e1k \u00f6ssze 3 csoportba osztott <strong>sportol\u00f3k <\/strong>eset\u00e9ben. Az els\u0151 csoport kreatin-monohidr\u00e1tot, a m\u00e1sodik kreatin-magn\u00e9zium-kel\u00e1tot, a harmadik pedig placeb\u00f3t fogyasztott. <strong>Mindk\u00e9t csoport, <\/strong>amely kreatint fogyasztott, jobban <strong>jav\u00edtott a teljes\u00edt\u0151k\u00e9pess\u00e9g\u00e9n,<\/strong> mint a placeb\u00f3t fogyaszt\u00f3 csoport. Ebb\u0151l k\u00f6vetkezik, hogy a <strong>kreatin-magn\u00e9zium-kel\u00e1t hat\u00e9kony, <\/strong>de nem jobban \u00e9s nem is kev\u00e9sb\u00e9, mint a <span style=\"color: #ff6600;\"><a title=\"Kreatin-monohidr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-monohidr\u00e1t<\/a><span style=\"color: #000000;\">.<\/span><\/span> <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>Egy tov\u00e1bbi tanulm\u00e1ny 2003-b\u00f3l azt sugallja, hogy a kreatin-magn\u00e9zium-kel\u00e1t <strong>hozz\u00e1adott v\u00edzt\u00f6meg n\u00e9lk\u00fcl&nbsp;<\/strong>k\u00e9pes lehet&nbsp;<strong>jav\u00edtani a teljes\u00edtm\u00e9nyen, <\/strong>ami egy\u00e9bk\u00e9nt a kreatinnal j\u00e1r. Ez f\u0151leg a sportol\u00f3k eset\u00e9ben lehet hasznos, akik igyekeznek <strong>meg\u0151rizni az&nbsp;alacsony<\/strong>&nbsp;<strong>testt\u00f6meget<\/strong>.&nbsp;Jelenleg azonban ezt az \u00e1ll\u00edt\u00e1st fenntart\u00e1sokkal kell venn\u00fcnk, mert csak egy tanulm\u00e1ny igazolta, \u00e9s <strong>m\u00e9lyrehat\u00f3bb kutat\u00e1sokat kell v\u00e9grehajtani<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[16] <\/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\/64617180_2254620604659640_3678669579564875776_o.jpg\" alt=\"A kreatin t\u00edpusai - kreatin-etil-\u00e9szter, kreatin-citr\u00e1t\" width=\"843\" height=\"562\" title=\"A kreatin t\u00edpusai - kreatin-etil-\u00e9szter, kreatin-citr\u00e1t\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Kreatin-etil-\u00e9szter<\/h3>\n\n\n\n<p>A kreatin-etil-\u00e9szter egy organikus elemmel &#8211; \u00e9szterrel d\u00fas\u00edtott. N\u00e9h\u00e1ny \u00e9rt\u00e9kes\u00edt\u0151 \u00e1ll\u00edtja, hogy <strong>jobban felsz\u00edv\u00f3dik \u00e9s hosszabb felez\u00e9si ideje van,<\/strong>&nbsp;mint a hagyom\u00e1nyos kreatin-monohidr\u00e1tnak, mivel k\u00f6nnyeben old\u00f3dik zs\u00edrban. M\u00e1s kreatin t\u00edpusokkal ellent\u00e9tben, amelyeket ebben a cikkben eml\u00edt\u00fcnk, az<strong> etil-\u00e9szter nem tartozik a kedvencek k\u00f6z\u00e9<\/strong><strong>.<\/strong>&nbsp;A tanulm\u00e1nyok ugyanis nincsenek \u00f6sszhangban a hat\u00e9konys\u00e1g\u00e1nak eredm\u00e9nyeivel kapcsolatban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy kutat\u00e1s sor\u00e1n arra j\u00f6ttek r\u00e1, hogy a&nbsp;7 hetes kreatin-etil-\u00e9szter felt\u00f6lt\u00e9s <strong>alacsonyabb kreatin ar\u00e1nyt eredm\u00e9nyez az izmokban \u00e9s a v\u00e9rben<\/strong>, mint a kreatin-monohidr\u00e1t eset\u00e9ben. R\u00e1ad\u00e1sul fogyaszt\u00e1sa <strong>a kreatinin mell\u00e9kterm\u00e9k magasabb plazmatikus koncentr\u00e1ci\u00f3j\u00e1hoz<\/strong> vezethet.&nbsp;Norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt a kreatinint a szervezet hullad\u00e9kk\u00e9nt v\u00e1lasztja ki, de ez nem \u00e9ppen k\u00edm\u00e9letes \u00fat a ves\u00e9k sz\u00e1m\u00e1ra, ez\u00e9rt a&nbsp;<strong>kreatin-etil-\u00e9szter fogyaszt\u00e1sa nem aj\u00e1nlott<\/strong><strong>.<\/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=\"is-style-default wp-block-heading\">6. Kreatin-citr\u00e1t<\/h3>\n\n\n\n<p><strong>Kreatin \u00e9s szerves citromsav \u00f6sszekapcsol\u00f3d\u00e1s\u00e1val keletkezik,<\/strong>&nbsp;amely citrusf\u00e9l\u00e9kben fordul el\u0151 \u00e9s gyakran haszn\u00e1lj\u00e1k term\u00e9szetes aromak\u00e9nt az \u00e9trendkieg\u00e9sz\u00edt\u0151kben. Egy 2007-b\u0151l sz\u00e1rmaz\u00f3 tanulm\u00e1ny,&nbsp;amely az International Society of Sports Nutrition magazinban jelent meg, azonban nem tal\u00e1lt&nbsp;<strong>semmilyen jelent\u0151s k\u00fcl\u00f6nbs\u00e9get<\/strong>&nbsp;a kreatin-citr\u00e1t \u00e9s a kreatin-monohidr\u00e1t felsz\u00edv\u00f3d\u00e1sa k\u00f6zt. A <strong>kreatin-citr\u00e1t jobban old\u00f3dik v\u00edzben,<\/strong>&nbsp;de ez nem ok arra, hogy azt gondoljuk, hogy hat\u00e9konyabban fel is sz\u00edv\u00f3dik az emberi szervezetben. <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=\"is-style-default wp-block-heading\">7. Kreatin-mal\u00e1t<\/h3>\n\n\n\n<p>A kreatin-mal\u00e1t <strong>almasavval,<\/strong>&nbsp;egy m\u00e1sik szerves savval<strong>&nbsp;k\u00f6t\u0151dik,<\/strong>&nbsp;amely \u00e1ltal\u00e1ban megtal\u00e1lhat\u00f3 a gy\u00fcm\u00f6lcs\u00f6kben. <strong>Maga az almasav k\u00e9pes jav\u00edtani a kitart\u00e1son,&nbsp;<\/strong>ez miatt kezdt\u00e9k a gy\u00e1rt\u00f3k kreatinnal&nbsp;kombin\u00e1lni. <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 <span style=\"color: #ff6600;\"><a title=\"Kreatin-mal\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-egyeb-formai\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-mal\u00e1tot<\/a><\/span> t\u00f6bb tanulm\u00e1ny is igazolta, amelyek arra utalnak, hogy <strong>jav\u00edt az anaerob termel\u00e9sen <\/strong>a sprinterekn\u00e9l \u00e9s a cselg\u00e1ncsoz\u00f3kn\u00e1l. Nem hajtottak v\u00e9gre azonban olyan kutat\u00e1st, ahol kontrollcsoport is jelen lett volna, amelyek a kreatin-mal\u00e1tot monohidr\u00e1ttal \u00e9s placeb\u00f3val hasonl\u00edtott\u00e1k volna \u00f6ssze. A&nbsp;kreatin-citr\u00e1thoz hasonl\u00f3an <strong>a kreatin-mal\u00e1t is k\u00f6nnyebben old\u00f3dik v\u00edzben.<\/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=\"is-style-default wp-block-heading\">8. Kreatin-nitr\u00e1t<\/h3>\n\n\n\n<p>A kreatin-nitr\u00e1t a <strong>kreatin egyik \u00fajabb form\u00e1i k\u00f6z\u00e9 tartozik. <\/strong>A gy\u00e1rt\u00f3k \u00e1ll\u00edtj\u00e1k, hogy a kreatinmolekula nitrog\u00e9nmolekul\u00e1ra k\u00f6t\u0151d\u00e9s\u00e9vel a sportol\u00f3knak kisebb adagra lesz sz\u00fcks\u00e9g\u00fck, mint a kreatin-monohidr\u00e1t eset\u00e9ben.&nbsp;<strong>De n\u00e9zz\u00fck meg az err\u0151l sz\u00f3l\u00f3 tanulm\u00e1nyokat<\/strong><strong>. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy 2016-os kutat\u00e1s kimutatta, hogy a <strong>kreatin-nitr\u00e1t hat a teljes\u00edtm\u00e9ny jav\u00edt\u00e1s\u00e1ra<\/strong><strong>.<\/strong>&nbsp;Az eredm\u00e9nyek azonban nem igazoltak <strong>semmilyen jelent\u0151s k\u00fcl\u00f6nbs\u00e9get&nbsp;<\/strong>a tesztelt szem\u00e9lyek csoportjai k\u00f6z\u00f6tt, akik kreatin-nitr\u00e1tot, kreatin-monohidr\u00e1tot vagy alacsony adag kreatin-nitr\u00e1tot fogyasztottak. Azonban mindegyik csoport sokkal jobb eredm\u00e9nyeket \u00e9rt el, mint a kontrollcsoport, amely placeb\u00f3t fogyasztott. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\/iStock-851155464.jpg\" alt=\"A kreatin fajt\u00e1i - kreatin-nitr\u00e1t, gl\u00fckon\u00e1t\" width=\"843\" height=\"562\" title=\"A kreatin fajt\u00e1i - kreatin-nitr\u00e1t, gl\u00fckon\u00e1t\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Kreatin-gl\u00fckon\u00e1t<\/h3>\n\n\n\n<p>Ez egy olyan kreatin, amely <strong>gl\u00fck\u00f3zmolekul\u00e1ra kapcsol\u00f3dik.&nbsp;<\/strong>L\u00e9tezik ugyanis&nbsp;egy olyan te\u00f3ria, hogy a <strong>kreatin-gl\u00fckon\u00e1t hat\u00e9konyabban sz\u00edv\u00f3dik fel,&nbsp;<\/strong>mert inzulinnal d\u00fas\u00edtott szacharidokkal kombin\u00e1lt. Eddig azonban&nbsp;<strong>nem publik\u00e1ltak olyan tanulm\u00e1nyt<\/strong>, amely igazolta volna ezt az elm\u00e9letet. <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=\"is-style-default wp-block-heading\">10. Kreatin-piruv\u00e1t<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Kreatin-piruv\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-<\/a><\/span>piruv\u00e1t a <strong>piruv\u00e1tsav kapcsol\u00f3d\u00e1s\u00e1val&nbsp;<\/strong>keletkezik \u00e9s egy nagyon \u00e9rdekes kombin\u00e1ci\u00f3 a kreatin egyes form\u00e1i k\u00f6z\u00f6tt. A tanulm\u00e1nyok azonban el\u00e9g&nbsp;ellentmond\u00e1sosan \u00e9rtekeznek a hat\u00e1s\u00e1r\u00f3l. Egy kutat\u00e1s azt mutatta ki, hogy <strong>jobb hat\u00e1ssal van az \u00e1ll\u00f3k\u00e9pess\u00e9gre,&nbsp;<\/strong>mint a&nbsp;kreatin-citr\u00e1t (amelyet egy hat\u00e9kony kreatin t\u00edpusk\u00e9nt tartunk sz\u00e1mon), de egy m\u00e1sik kutat\u00e1s azt \u00e1llap\u00edtotta meg, <strong>hogy az \u00e1ll\u00f3k\u00e9pess\u00e9g egy\u00e1ltal\u00e1n nem javult t\u0151le<\/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>N\u00e9h\u00e1ny tanulm\u00e1ny szint\u00e9n arra az eredm\u00e9nyre jutott, hogy a kreatin-monohidr\u00e1ttal \u00f6sszehasonl\u00edtva <strong>nagyobb kreatintartalmat eredm\u00e9nyez a v\u00e9rben<\/strong>. Ez azt is jelentheti, hogy <strong>kevesebb kreatin lesz az izmokban,&nbsp;<\/strong>ami v\u00e9geredm\u00e9nyben nem hat\u00e9kony. Ez a tanulm\u00e1ny ez\u00e9rt arra a k\u00f6vetkeztet\u00e9sre jutott, hogy a kreatin-piruv\u00e1t&nbsp;<strong>biol\u00f3giailag kev\u00e9sb\u00e9 el\u00e9rhet\u0151<\/strong>, mint a&nbsp;kreatin-monohidr\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=\"T\u00f6bb \u00f6sszetev\u0151j\u0171 kreat\u00edn - Crea7in - t\u00f6bbf\u00e9le kreatin t\u00edpus kever\u00e9ke\" title=\"T\u00f6bb \u00f6sszetev\u0151j\u0171 kreat\u00edn - Crea7in - t\u00f6bbf\u00e9le kreatin t\u00edpus kever\u00e9ke\"\/><\/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=\"is-style-default wp-block-heading\">11. Kreatin-Alfaketoglutar\u00e1t<\/h3>\n\n\n\n<p><strong>Kreatin-AKG-k\u00e9nt<\/strong>&nbsp;is ismert, amelyet alfa-ketoglut\u00e1rsavb\u00f3l \u00e9s kreatinb\u00f3l gy\u00e1rtanak. Az elm\u00e9letek azt \u00e1ll\u00edtj\u00e1k, hogy az alfa-ketoglutar\u00e1t a glutamin prekurzorjak\u00e9nt<strong>&nbsp;jobban felsz\u00edv\u00f3dik a b\u00e9lben.<\/strong> <strong>A gyomorb\u00e1ntalmak <\/strong>\u00e9s hasmen\u00e9s&nbsp;<strong>megel\u0151z\u00e9s\u00e9re&nbsp;<\/strong>is szolg\u00e1l, amellyel egyes sportol\u00f3k k\u00fczdenek, amikor kreatint fogyasztanak. A kreatin-AKG fogyaszt\u00f3i azt is \u00e1ll\u00edtj\u00e1k, hogy <strong>hat\u00e9konyabban felsz\u00edv\u00f3dik&nbsp;<\/strong>\u00e9s az izmokban nagyobb koncentr\u00e1ci\u00f3ban tal\u00e1lhat\u00f3 kreatin, mint a monohidr\u00e1t eset\u00e9ben. Jelenleg azonban&nbsp;<strong>nem l\u00e9tezik<\/strong>&nbsp;relev\u00e1ns kutat\u00e1sokb\u00f3l sz\u00e1rmaz\u00f3 <strong>el\u00e9g bizony\u00edt\u00e9k,<\/strong>&nbsp;amelyek igazoln\u00e1k ezeket az elm\u00e9leteket. <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=\"is-style-default wp-block-heading\">12. T\u00f6bbkomponens\u0171 kreatin<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"T\u00f6bb \u00f6sszetev\u0151j\u0171 kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">t\u00f6bbkomponens\u0171 kreatin<\/a><\/span> <strong>t\u00f6bb kreatin t\u00edpust&nbsp;<\/strong>kombin\u00e1l egy term\u00e9kben. Egy kever\u00e9kben egyes\u00edti a <strong>k\u00fcl\u00f6nf\u00e9le kreatin form\u00e1k el\u0151nyeit \u00e9s hat\u00e1s\u00e1t.&nbsp;<\/strong>Tartalmazhat p\u00e9ld\u00e1ul&nbsp;<strong>7 kreatin t\u00edpust&nbsp;<\/strong>egy term\u00e9kben, mint a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Crea7in kreatin - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Crea7in kreatin<\/a><\/span>&nbsp;term\u00e9k\u00fcnk. A fizikailag akt\u00edv szem\u00e9lyek \u00e9s sportol\u00f3k&nbsp;<strong>\u00e9rt\u00e9kelik az el\u0151nyeit,&nbsp;<\/strong>p\u00e9ld\u00e1ul a gyors felsz\u00edv\u00f3d\u00e1s\u00e1t, az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t,&nbsp;<strong>a t\u00f6bb energi\u00e1t \u00e9s jobb teljes\u00edtm\u00e9nyt.&nbsp;<\/strong>Amennyiben nem tudsz v\u00e1lasztani a k\u00fcl\u00f6nf\u00e9le kreatin t\u00edpusok k\u00f6z\u00fcl, akkor a t\u00f6bbkomponens\u0171 kreatin lehet a&nbsp;<strong>megfelel\u0151 v\u00e1laszt\u00e1s<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_kreatin_biztonsagossaga_es_adagolasa\"><\/span>A kreatin biztons\u00e1goss\u00e1ga \u00e9s adagol\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A m\u00edtosz&nbsp;legt\u00f6bbje,<\/strong>&nbsp;amelyek a kreatinr\u00f3l terjednek, <strong>nem val\u00f3s.<\/strong>&nbsp;A kreatin azonban \u00e9veken \u00e1t szenvedett a rossz h\u00edrn\u00e9vt\u0151l, mert <strong>sz\u00e1mos orsz\u00e1gban betiltott\u00e1k <\/strong>r\u00e1kkelt\u0151 anyagk\u00e9nt.&nbsp;<strong>2004 \u00f3ta&nbsp;<\/strong>azonban a kreatin&nbsp;<strong>minden orsz\u00e1gban enged\u00e9lyezett&nbsp;<\/strong>\u00e9s nem tal\u00e1ljuk meg egyik list\u00e1n sem, amely a vesz\u00e9lyes kieg\u00e9sz\u00edt\u0151ket tartalmazn\u00e1. Ennek ellen\u00e9re ma is n\u00e9h\u00e1nyan&nbsp;<strong>t\u00e9vesen vesz\u00e9lyes term\u00e9knek tartj\u00e1k,&nbsp;<\/strong>amely k\u00e1ros\u00edtja a ves\u00e9t. Ebb\u0151l azonban semmi sem igaz \u00e9s ezt&nbsp;<strong>sz\u00e1mos tanulm\u00e1ny is igazolta<\/strong><strong>.<\/strong> Kisebb em\u00e9szt\u00e9si probl\u00e9m\u00e1kon k\u00edv\u00fcl, amelyet a kreatin t\u00falzott haszn\u00e1lata okozhat, <strong>semmi se vesz\u00e9lyeztet t\u00e9ged a fogyaszt\u00e1s\u00e1val<\/strong><strong>. <\/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>A kreatin megfelel\u0151 adagol\u00e1sa <strong>5 g naponta.<\/strong> A kreatin&nbsp;<strong>magasabb adagjai<\/strong>&nbsp;(10 g alatt naponta) j\u00f3t\u00e9kony hat\u00e1ssal lehetnek&nbsp;<strong>a nagy izomt\u00f6meg\u0171,<\/strong>&nbsp;magas szint\u0171 sporttev\u00e9kenys\u00e9get v\u00e9gz\u0151<strong>&nbsp;emberek,<\/strong>&nbsp;vagy azok&nbsp;<strong>sz\u00e1m\u00e1ra,&nbsp;<\/strong>akiknek az 5 g naponta nem seg\u00edt. A sportol\u00f3knak azt javasoljuk, hogy&nbsp;<strong>edz\u00e9s el\u0151tt \u00e9s ut\u00e1n fogyasszanak kreatint.&nbsp;<\/strong>A <strong>pihen\u0151napon<\/strong>&nbsp;<strong>b\u00e1rmikor fogyaszthatod napk\u00f6zben. <\/strong>Eml\u00e9kezz r\u00e1, hogy a kreatin&nbsp;<strong>nem m\u0171k\u00f6dik r\u00f6vid ideig tart\u00f3 fogyaszt\u00e1s eset\u00e9n.&nbsp;<\/strong>Ki kell b\u00edrni \u00e9s konzisztensnek lenni a haszn\u00e1lata sor\u00e1n. <span style=\"color: #ff6600;\">[1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha <strong>elegend\u0151 v\u00edz n\u00e9lk\u00fcl&nbsp;<\/strong>fogyasztod a kreatint, az gyomorg\u00f6rcs\u00f6ket okozhat. <strong>A hasmen\u00e9s \u00e9s a h\u00e1nyinger&nbsp;<\/strong>abban az esetben fordul el\u0151, ha&nbsp;<strong>t\u00fal sok kreatint fogyasztasz.&nbsp;<\/strong>Ebben az esetben&nbsp;<strong>cs\u00f6kkentsd az adagot \u00e9s oszd el&nbsp;<\/strong>a nap folyam\u00e1n, tov\u00e1bb\u00e1&nbsp;<strong>fogyaszd a kreatint \u00e9tellel \u00e9s folyad\u00e9kkal<\/strong><strong>. <\/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=\"A_kreatin_mely_formaja_a_legjobb\"><\/span>A kreatin mely form\u00e1ja a legjobb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fontos azt is megjegyezni, hogy a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Kreatin-monohidr\u00e1t - GymBeam\" href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatin-monohidr\u00e1ttal<\/a><\/span> kapcsolatban l\u00e9tezik a <strong>legt\u00f6bb igazolt \u00e1ll\u00edt\u00e1s,&nbsp;<\/strong>amelyek al\u00e1t\u00e1masztj\u00e1k a haszn\u00e1lat\u00e1t \u00e9trendkieg\u00e9sz\u00edt\u0151k\u00e9nt a <strong>teljes\u00edtm\u00e9ny, a robban\u00e9konys\u00e1g \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9g jav\u00edt\u00e1s\u00e1ra. <\/strong>Ha a kreatin-monohidr\u00e1t em\u00e9szt\u00e9si neh\u00e9zs\u00e9geket okoz neked, akkor&nbsp;<strong>pr\u00f3b\u00e1ld ki ink\u00e1bb a kreatin-hidrokloridot vagy pufferelt kreatint,&nbsp;<\/strong>amelyek seg\u00edtenek <strong>cs\u00f6kkenteni<\/strong>&nbsp;<strong>az em\u00e9szt\u00e9si probl\u00e9m\u00e1kat. <\/strong>A kreatin-magn\u00e9zium-kel\u00e1t viszont seg\u00edthet <strong>v\u00edzt\u00f6meg hozz\u00e1ad\u00e1sa n\u00e9lk\u00fcl n\u00f6velni a teljes\u00edtm\u00e9nyt<\/strong><strong>.<\/strong>&nbsp;Persze ne feledd, hogy a k\u00fcl\u00f6nf\u00e9le kreatin form\u00e1kr\u00f3l sz\u00f3l\u00f3 \u00e1ll\u00edt\u00e1sokat j\u00f3 lenne <strong>tov\u00e1bbi kutat\u00e1sokkal al\u00e1t\u00e1masztani<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cdrd meg nek\u00fcnk, hogy <strong>milyen tapasztalataid vannak a kreatinnal&nbsp;<\/strong>\u00e9s milyen kreatint fogyasztasz. Ha a cikk \u00faj inform\u00e1ci\u00f3kkal l\u00e1tott el, akkor \u00f6r\u00f6met szerezhetsz nek\u00fcnk azzal, hogy&nbsp;<strong>t\u00e1mogatod egy megoszt\u00e1ssal<\/strong><strong>.<\/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>Ebben a cikkben minden fontos dolgot el\u00e1rulunk a kreatinr\u00f3l \u00e9s annak t\u00edpusair\u00f3l. A v\u00e9g\u00e9n pedig tan\u00e1csot adunk, hogy milyen t\u00edpus\u00fa kreatin lehet a legalkalmasabb sz\u00e1modra.<\/p>\n","protected":false},"author":25,"featured_media":141428,"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":[70],"tags":[7188,6768,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252607","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-izomtomeg-noveles","9":"tag-kreatin-hu","10":"tag-taplalekkiegeszitok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Minden, amit a kreatinr\u00f3l \u00e9s t\u00edpusair\u00f3l tudni kell. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ebben a cikkben minden fontos dolgot el\u00e1rulunk a kreatinr\u00f3l \u00e9s annak t\u00edpusair\u00f3l. 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