{"id":252766,"date":"2019-10-14T05:18:00","date_gmt":"2019-10-14T03:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252766"},"modified":"2023-09-05T20:35:26","modified_gmt":"2023-09-05T18:35:26","slug":"tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/","title":{"rendered":"Tot ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i formele acesteia"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Ce_este_creatina\" title=\"Ce este creatina?&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;\">Ce este creatina?&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Efectele_si_beneficiile_creatinei\" title=\"Efectele \u0219i beneficiile creatinei&nbsp; &nbsp; &nbsp;&nbsp;\">Efectele \u0219i beneficiile creatinei&nbsp; &nbsp; &nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Creatina_si_formele_ei\" title=\"Creatina \u0219i formele ei\">Creatina \u0219i formele ei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Creatina_siguranta_si_modul_de_administrare\" title=\"Creatina, siguran\u021ba \u0219i modul de administrare\">Creatina, siguran\u021ba \u0219i modul de administrare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Care_este_cea_mai_buna_forma_de_creatina\" title=\"Care este cea mai bun\u0103 form\u0103 de creatin\u0103?\">Care este cea mai bun\u0103 form\u0103 de creatin\u0103?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"color: #666666; font-size: medium;\">Recunoa\u0219te\u021bi diverse&nbsp;forme de creatin\u0103? \u0218ti\u021bi ce creatin\u0103 este mai buna dintre cea&nbsp;monohidrat\u0103 \u0219i cea micronizat\u0103?&nbsp;Dac\u0103 nu, atunci&nbsp;acest articol este scris special pentru voi. Ve\u021bi afla tot ce este important&nbsp;despre creatin\u0103 \u0219i tipurile acesteia. \u00cen final v\u0103 dezv\u0103luim \u0219i&nbsp;ce tip de creatin\u0103 vi se potrive\u0219te.&nbsp;<\/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=\"Ce_este_creatina\"><\/span>Ce este creatina?&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina este&nbsp;<strong>cel mai eficient \u0219i dorit<\/strong> supliment nutritiv de pe pia\u021ba fitnessului.&nbsp;Acest lucru se datoreaz\u0103 numeroaselor beneficii pe care le aduce sportivilor. Este vorba \u00een special de&nbsp;<strong>\u00eembun\u0103t\u0103\u021birea semnificativ\u0103 a performan\u021bei,<\/strong> <strong>rezisten\u021bei<\/strong> \u0219i explozivit\u0103\u021bii \u00een timpul activit\u0103\u021bii fizice intense. Creatina din organism <strong>produce rapid energia<\/strong> \u00een timpul exerci\u021biilor \u0219i astfel v\u0103 pute\u021bi antrena mai intens. De asemenea, creatina este cunoscut\u0103 \u0219i pentru efectele sale asupra <strong>cre\u0219terii masei musculare \u0219i for\u021bei<\/strong>.&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><span style=\"color: #f38256;\"><a title=\"Creatin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina<\/a><\/span>&nbsp;este o molecul\u0103 organic\u0103 care <strong>se formeaz\u0103<\/strong> \u00een organism <strong>din aminoacizi.<\/strong> Se produce mai ales \u00een ficat \u0219i \u00eentr-o mic\u0103 m\u0103sur\u0103 \u00een rinichi \u0219i pancreas.&nbsp;De obicei, <strong>corpul o depoziteaz\u0103 \u00een mu\u0219chi<\/strong>, dar este transportat\u0103 \u0219i \u00een inim\u0103 \u0219i creier.&nbsp;Stocheaz\u0103 <strong>grupe fosfat cu energie mare<\/strong> sub form\u0103 de fosfocreatin\u0103, care sunt <strong>transportate \u00een ADP<\/strong> (adenozina difosfat). Ulterior&nbsp;<strong>se transform\u0103 \u00een ATP&nbsp;<\/strong>(adenozina trifosfat) care este purt\u0103torul de energie primar\u0103 \u00een organism. Acest rol al creatinei este deosebit de important \u00een condi\u021biile \u00een care <strong>organismul are nevoie de o cantitate mare de energie,<\/strong> de exemplu, \u00een timpul unei activit\u0103\u021bi fizice sau mentale solicitante.&nbsp;<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>Creatina se g\u0103se\u0219te \u0219i \u00een unele alimente, precum&nbsp;<strong>carnea de vit\u0103 \u0219i pe\u0219te.<\/strong> Cu toate acestea, sportivii tind s\u0103 apeleze la<span style=\"color: #f38256;\">&nbsp;<a title=\"Creatin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatin\u0103<\/a><\/span> sub form\u0103 de suplimente nutritive, care ajut\u0103 la completarea rapid\u0103 \u0219i u\u0219oar\u0103 a cantit\u0103\u021bii necesare de creatin\u0103.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/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=\"Ce este creatina?\" width=\"843\" height=\"562\" title=\"Ce este creatina?\"\/><\/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=\"Ce este creatina?\" title=\"Ce este creatina?\"\/><\/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=\"Efectele_si_beneficiile_creatinei\"><\/span>Efectele \u0219i beneficiile creatinei&nbsp; &nbsp; &nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cel mai important avantaj al creatinei este capacitatea sa de a <strong>cre\u0219te rezisten\u021ba \u0219i performan\u021ba \u00een timpul antrenamentului.<\/strong>&nbsp;Acest beneficiu a fost bine cercetat, iar rezultatele sunt \u00een favoarea<a title=\"Creatin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<span style=\"color: #f38256;\">creatinei<\/span><\/a>&nbsp;<strong>sub form\u0103 de supliment<\/strong>. Administr\u00e2nd creatina \u00een combina\u021bie cu un antrenament regulat, pute\u021bi promova<strong> cre\u0219terea masei musculare.<\/strong>&nbsp;\u00cen multe studii, creatina a fost testat\u0103 \u0219i pentru activitatea sportiv\u0103 anaerob\u0103, dar \u0219i aici rezultatele sugereaz\u0103 o <strong>\u00eembun\u0103t\u0103\u021bire a performan\u021bei.<\/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>Teoretic, creatina poate influen\u021ba <strong>abilit\u0103\u021bile cognitive.<\/strong>&nbsp;\u00cens\u0103, nu a fost testat\u0103 suficient pentru a confirma pe deplin acest efect.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, studiile au observat o <strong>reducere a oboselii mentale<\/strong> \u00een timpul activit\u0103\u021bilor psihice solicitante, \u00een cazul somnului insuficient sau dup\u0103 leziuni traumatice ale creierului. De asemenea, creatina<strong> poate \u00eembun\u0103t\u0103\u021bi memoria vizual\u0103,<\/strong>&nbsp;dar probabil doar la persoanele cu un nivel de creatin\u0103 foarte sc\u0103zut, cum ar fi vegetarienii sau persoanele \u00een v\u00e2rst\u0103.<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><span style=\"color: #f38256;\"><a title=\"Creatin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina<\/a><\/span>&nbsp;este foarte popular\u0103 \u00een comunitatea pasiona\u021bilor de fitness, deoarece este <strong>un supliment acceptabil din punct de vedere financiar \u0219i foarte eficient.<\/strong> Creatina este ideal\u0103 pentru \u00eencep\u0103tori, dar \u0219i sportivii de performan\u021b\u0103 o apreciaz\u0103. Pe pia\u021b\u0103 sunt disponibile <strong>mai multe tipuri de creatin\u0103,<\/strong> ceea ce poate fi destul de confuz. Prin urmare, \u00een cele ce urmeaz\u0103, ne-am decis s\u0103 v\u0103 prezent\u0103m tipurile de creatin\u0103.<\/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=\"Creatina_si_formele_ei\"><\/span>Creatina \u0219i formele ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Deoarece creatina are mai multe forme, este foarte dificil s\u0103 alege\u021bi forma corect\u0103 care v\u0103 poate ajuta \u00een eficientizarea antrenamentelor. A\u0219adar, hai s\u0103 vedem \u00eempreun\u0103<strong>&nbsp;cele mai cunoscute tipuri de creatin\u0103,<\/strong> cu care v\u0103 pute\u021bi \u00eent\u00e2lni atunci c\u00e2nd cump\u0103ra\u021bi suplimente nutritive.<\/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. Creatina monohidrat<\/h3>\n\n\n\n<p><span style=\"color: #f38256;\"><a title=\"Creatin\u0103 Monohidrat - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina monohidrat<\/a><\/span>&nbsp;este cea mai comun\u0103 form\u0103 de creatin\u0103 de pe pia\u021b\u0103. De asemenea, este vorba de o form\u0103 care a fost <strong>cel mai mult cercetat\u0103 \u0219tiin\u021bific<\/strong> \u0219i testat\u0103 de exper\u021bi \u00een cadrul multor studii.&nbsp;\u00cen esen\u021b\u0103, acest lucru \u00eenseamn\u0103 c\u0103 <strong>majoritatea efectelor \u0219tiin\u021bifice ale creatinei<\/strong> au fost observate<strong> \u00een timpul consumului de monohidrat.<\/strong><\/p>\n\n\n\n<p>Creatina monohidrat este format\u0103 din <strong>molecul\u0103 de creatin\u0103 \u0219i molecul\u0103 de ap\u0103<\/strong>. \u00cen timpul fabric\u0103rii se folosesc diferite metode de preparare. Dac\u0103 molecula de ap\u0103 este \u00eendep\u0103rtat\u0103, vorbim de <strong>creatin\u0103 anhidr\u0103<\/strong>. Eliminarea apei cre\u0219te cantitatea de creatin\u0103 \u00een produs. <strong>Creatina anhidr\u0103 con\u021bine 100 % creatin\u0103,<\/strong> \u00een timp ce <strong>creatina monohidrat<\/strong> are aproximativ <strong>90 % creatin\u0103 pur\u0103.<\/strong> De asemenea, cantitatea de creatin\u0103 \u00een produs <strong>influen\u021beaz\u0103 pre\u021bul final<\/strong> al suplimentului nutritiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Printre alte forme de creatin\u0103, includem<span style=\"color: #f38256;\">&nbsp;<a title=\"Creatin\u0103 micronizat\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-creapure-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina micronizat\u0103<\/a><\/span>&nbsp;sau creatina prelucrat\u0103 mecanic, care au o <strong>bun\u0103 solubilitate \u00een ap\u0103<\/strong>. Teoretic, este posibil c\u0103 o mai bun\u0103 solubilitate a&nbsp;produsului <strong>duce la o absorb\u021bie mai rapid\u0103 a substan\u021bei \u00een organism<\/strong>, dar acest lucru nu a fost suficient dovedit.<span style=\"color: #ff6600;\">&nbsp;[9]<\/span><\/p>\n\n\n\n<p>\u00cen ciuda acestor mici diferen\u021be de procesare, fiecare form\u0103 de creatin\u0103 monohidrat este probabil <strong>la fel de eficient\u0103 \u00een aceea\u0219i doz\u0103.<\/strong>&nbsp;Deja \u00eentre <strong>5 \u0219i 10 g de creatin\u0103 monohidrat<\/strong> poate duce la cre\u0219terea performan\u021bei, rezisten\u021bei musculare \u0219i a dimensiunii mu\u0219chilor.&nbsp;<span style=\"color: #ff6600;\">[10]&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. Creatina clorhidrat&nbsp; &nbsp; &nbsp;&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina-hcl-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #f38256;\">Creatina clorhidrat<\/span> <\/a>(HCl) este preferat\u0103 pentru c\u0103 are o <strong>foarte bun\u0103 solubilitate \u00een ap\u0103<\/strong>.&nbsp;Aceast\u0103 form\u0103 rezult\u0103 prin legarea creatinei de molecula clorhidratului. Un studiu a confirmat&nbsp;c\u0103 aceast supliment pe baz\u0103 de creatin\u0103&nbsp;este de <strong>38 de ori mai solubil\u0103<\/strong> dec\u00e2t creatina monohidrat. De asemenea, se presupune c\u0103 aceast\u0103 creatin\u0103 HCI poate fi <strong>absorbit\u0103 mai eficient \u00een organism<\/strong>. Acesta este \u0219i motivul&nbsp;pentru care majoritatea suplimentelor nutritive care con\u021bin acest tip de creatin\u0103 au <strong>mai pu\u021bin de 1 g de substan\u021b\u0103 activ\u0103<\/strong> \u00eentr-o doz\u0103. Este o cantitate semnificativ mai mic\u0103 \u00een compara\u021bie cu creatina monohidrat, care se administreaz\u0103 \u00een mod normal \u00een doze de 5 grame. <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>Din p\u0103cate, <strong>nu exist\u0103 \u00eenc\u0103 suficiente cercet\u0103ri<\/strong> care s\u0103 confirme aceste efecte asupra oamenilor. De asemenea,<strong> lipsesc studiile<\/strong> care cerceteaz\u0103 diferen\u021bele dintre creatina HCI \u0219i creatina monohidrat.&nbsp;Cu toate acestea, acest lucru nu \u00eenseamn\u0103 c\u0103 aceast\u0103 creatin\u0103 HCI nu este eficient\u0103.&nbsp;\u00cen schimb, este potrivit\u0103 pentru persoanele c\u0103rora creatina monohidrat le creeaz\u0103 probleme la stomac. \u00cen cazul creatinei clorhidrat aceste <strong>efecte secundare apar mult mai rar.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11] [12]&nbsp;<\/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=\"Tipurile de creatin\u0103 - Clorhidrat de creatin\u0103, creatina Kre-Alkalyn, creatina magneziu chelat\" width=\"843\" height=\"562\" title=\"Tipurile de creatin\u0103 - Clorhidrat de creatin\u0103, creatina Kre-Alkalyn, creatina magneziu chelat\"\/><\/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; creatina monohidrat tamponat\u0103<\/h3>\n\n\n\n<p>Kre-Alkalyn sau&nbsp;<span style=\"color: #f38256;\"><a title=\"Alte forme de creatin\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/alte-forme-de-creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina monohidrat tamponat\u0103<\/a><\/span>&nbsp;este&nbsp;o form\u0103 de creatin\u0103 care con\u021bine o pudr\u0103 cu un PH neutru, de exemplu bicarbonat.&nbsp;Produc\u0103torii sus\u021bin c\u0103 prin ad\u0103ugarea acestui tampon, s<strong>e creeaz\u0103 un compus u\u0219or neutru<\/strong> care poate reduce descompunerea creatinei \u00een stomac \u0219i <strong>\u00eembun\u0103t\u0103\u021be\u0219te absorb\u021bia acesteia \u00een mu\u0219chi<\/strong>. Kre-Alkalyn se vinde \u00een mod individual sau sub form\u0103 de supliment \u00een diferite stimulente de pre-antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen prezent, un singur studiu a evaluat eficacitatea acestei forme de creatin\u0103. Este vorba de o cercetare realizat\u0103 \u00een anul 2012 care&nbsp;a \u00eenregistrat <strong>\u00eembun\u0103t\u0103\u021biri<\/strong> similare <strong>ale performan\u021bei<\/strong> \u00eentre diferite grupuri de testare.&nbsp;Primul grup a primit 5 g de creatin\u0103 monohidrat <strong>timp de 28 de zile<\/strong>, cel\u0103lalt grup a consumat o doz\u0103 echivalent\u0103 de Kre-Alkalyn, iar al treilea grup a primit o doz\u0103 mic\u0103 de 1,5 g de Kre-Alkalyn zilnic.&nbsp;Grupurile care au primit doze de 5 grame <strong>au \u00eenceput testarea cu o faz\u0103 de satura\u021bie de 7 zile<\/strong>, folosind 5 g de creatin\u0103 de 4 ori pe zi.&nbsp;<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>Rezultatul ob\u021binut a ar\u0103tat c\u0103 toate grupurile <strong>\u0219i-au \u00eembun\u0103t\u0103\u021bit semnificativ masa muscular\u0103,<\/strong> procentul de gr\u0103sime \u0219i puterea \u00een m\u00e2ini \u0219i picioare.&nbsp;Chiar \u0219i grupul care a primit doze mai mici \u0219i nu a trecut de faza de satura\u021bie, a <strong>ob\u021binut valori comparabile<\/strong>.&nbsp;Cu toate acestea, este important de men\u021bionat c\u0103 persoanele participante la acest studiu care au primit creatin\u0103 monohidrat au avut un <strong>con\u021binut crescut de creatin\u0103 muscular\u0103<\/strong>&nbsp;cu 50,4 % dup\u0103 28 de zile, \u00een timp ce grupul care a primit<strong> Kre-Alkalyn doar 27,3 %<\/strong>.&nbsp;<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>De aici rezult\u0103 c\u0103 ve\u021bi vedea <strong>rezultate similare<\/strong> \u00een timpul utiliz\u0103rii creatinei Kre-Alkalyn \u0219i creatinei monohidrat. Se pare c\u0103 pentru creatina Kre -Alkalyn v\u0103 <strong>este suficient\u0103 o doz\u0103 mai mic\u0103<\/strong> \u0219i nu ave\u021bi nevoie nici de faza de satura\u021bie.&nbsp;<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. Creatina magneziu chelat&nbsp;<\/h3>\n\n\n\n<p>Creatina magneziu chelat este o alt\u0103 form\u0103 de creatin\u0103 care <strong>se produce prin legarea <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziului<\/a><\/strong> de molecula creatinei. Efectele sale au fost examinate \u00eentr-un studiu unde exper\u021bii au comparat<strong> puterea \u00een timpul \u00eempingerilor la banca de fort\u0103 \u0219i performan\u021ba sportivilor,<\/strong> care au fost \u00eemp\u0103r\u021bi\u021bi \u00een 3 grupuri. Primul grup a primit creatin\u0103 monohidrat, cel de-al doilea creatin\u0103 magneziu chelat \u0219i al treilea grup a primit placebo. <strong>Ambele grupuri<\/strong> care au consumat creatin\u0103 <strong>\u0219i-au \u00eembun\u0103t\u0103\u021bit performan\u021bele,<\/strong> mai mult dec\u00e2t grupul care a consumat doar placebo. Prin urmare, <strong>creatina magneziu chelat<\/strong> <strong>este la fel de eficient\u0103<\/strong> precum <span style=\"color: #f38256;\"><a title=\"Creatin\u0103 Monohidrat - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina monohidrat<\/a>.<\/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>Un alt studiu realizat \u00een anul 2003 sugereaz\u0103 c\u0103 forma de creatina magneziu chelat ar putea&nbsp;<strong>\u00eembun\u0103t\u0103\u021bi performan\u021ba f\u0103r\u0103 adaos suplimentar de ap\u0103,<\/strong>&nbsp;pe care o aduce de obicei creatina.&nbsp;Acest lucru ar fi util \u00een special pentru sportivii care \u00eencearc\u0103 s\u0103-\u0219i <strong>men\u021bin\u0103 greutatea mai mic\u0103.<\/strong>&nbsp;\u00cens\u0103, trebuie luat acest lucru cu precau\u021bie, deoarece doar un singur studiu a confirmat acest lucru \u0219i <strong>este nevoie de o cercetare mai aprofundat\u0103<\/strong>.&nbsp;<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=\"Forme \u0219i tipuri de creatin\u0103-  ester etilic de creatin\u0103, creatina citrat\" width=\"843\" height=\"562\" title=\"Forme \u0219i tipuri de creatin\u0103-  ester etilic de creatin\u0103, creatina citrat\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Creatina ester etilic<\/h3>\n\n\n\n<p>Creatina ester etilic este&nbsp;\u00eembog\u0103\u021bit\u0103 cu o substan\u021b\u0103 organic\u0103 &#8211; ester. Anumi\u021bi&nbsp;comercian\u021bi sus\u021bin c\u0103 <strong>se absoarbe mai bine \u0219i are o durat\u0103&nbsp; mai lung\u0103 de descompunere<\/strong> dec\u00e2t creatina monohidrat, deoarece se dizolv\u0103 mai u\u0219or \u00een gr\u0103simi.&nbsp;Spre deosebire de celelalte tipuri de creatin\u0103 discutate \u00een acest articol, <strong>esterul etilic nu este printre favorite<\/strong>.&nbsp;Studiile nu sunt de acord cu rezultatele eficacit\u0103\u021bii sale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cadrul unei cercet\u0103ri, s-a descoperit c\u0103 suplimentarea creatinei ester etilic timp de 7 s\u0103pt\u0103m\u00e2ni a dus la un<strong> raport mai mic de creatin\u0103 \u00een mu\u0219chi \u0219i s\u00e2nge<\/strong> dec\u00e2t \u00een cazul creatinei monohidrat. \u00cen plus,&nbsp;utilizarea sa poate duce la <strong>concentra\u021bii plasmatice mai mari la produsul secundar al creatinei.<\/strong>&nbsp;\u00cen mod normal, creatinina este eliminat\u0103 din organism ca produs rezidual, dar nu este un lucru u\u015for&nbsp;pentru rinichi, prin urmare, <strong>nu este recomandat\u0103 utilizarea creatinei ester etilic.<\/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. Creatina citrat&nbsp;<\/h3>\n\n\n\n<p>Este produs\u0103 <strong>prin combinarea creatinei cu acidul citric organic<\/strong>, care se g\u0103se\u0219te \u00een citrice \u0219i este adesea folosit\u0103 ca arom\u0103 natural\u0103 \u00een suplimente nutritive. Studiul realizat \u00een anul 2007 publicat \u00een revista&nbsp;International Society of Sports Nutrition&nbsp;<strong>nu a g\u0103sit diferen\u021be semnificative<\/strong> \u00een absorb\u021bia creatinei citrat fa\u021b\u0103 de creatina monohidrat. <strong>Creatina citrat este solubil\u0103 \u00een ap\u0103,<\/strong> dar acesta nu este un motiv pentru a crede c\u0103 se absoarbe mai eficient \u00een corpul uman. <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. Creatina malat&nbsp; &nbsp; &nbsp;&nbsp;<\/h3>\n\n\n\n<p>Creatina malat <strong>se leag\u0103 cu acid malic<\/strong>, un alt acid organic care se g\u0103se\u0219te \u00een mod normal \u00een fructe.&nbsp;<strong>Acidul malic poate \u00eembun\u0103t\u0103\u021bi rezisten\u021ba,<\/strong> determin\u00e2nd produc\u0103torii s\u0103-l combine cu creatina.&nbsp;<span style=\"color: #f38256;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #f38256;\"><a title=\"Creatin\u0103 malat - GymBeam\" href=\"https:\/\/gymbeam.ro\/alte-forme-de-creatina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatina malat<\/a><\/span>&nbsp;a fost verificat\u0103 prin mai multe studii care sugereaz\u0103 c\u0103 \u00eembun\u0103t\u0103\u021be\u0219te produc\u021bia anaerob\u0103 la atle\u021bi \u0219i lupt\u0103tori de judo. \u00cens\u0103, nu s-au efectuat controale pentru compararea creatinei malat cu monohidrat \u0219i placebo. La fel ca \u0219i creatina citrat, \u0219i <strong>creatina malat se dizolv\u0103 mai u\u0219or \u00een ap\u0103<\/strong>.&nbsp;<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. Creatina nitrat<\/h3>\n\n\n\n<p>Creatina nitrat este <strong>una dintre cele mai noi forme de creatin\u0103<\/strong>. Produc\u0103torii sus\u021bin c\u0103 prin legarea moleculei de creatin\u0103 de o molecul\u0103 de nitra\u021bi, sportivii vor avea nevoie de o doz\u0103 mai mic\u0103 dec\u00e2t \u00een cazul creatinei monohidrat. <strong>Dar hai s\u0103 vedem ce spun studiile.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile din anul 2016 au remarcat <strong>efectul creatinei nitrat pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei.<\/strong> Rezultatele \u00eens\u0103, nu au confirmat&nbsp;<strong>nicio diferen\u021b\u0103 semnificativ\u0103<\/strong> \u00eentre grupurile de subiec\u021bi care au primit creatin\u0103 nitrat, creatin\u0103 monohidrat sau o doz\u0103 mic\u0103 de creatin\u0103 nitrat. Toate aceste grupuri au ob\u021binut rezultate cu mult mai bune dec\u00e2t grupul care a primit doar placebo. Prin urmare, concluziile preliminare sugereaz\u0103 c\u0103 suplimentul pe baz\u0103 de creatin\u0103 nitrat poate fi <strong>la fel de eficient\u0103 ca \u0219i creatina monohidrat<\/strong> pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei, dac\u0103 este <strong>utilizat\u0103&nbsp;cel pu\u021bin 28 de zile.&nbsp;<\/strong><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=\"Formele \u0219i tipurile creatinei - creatina nitrat, gluconat\" width=\"843\" height=\"562\" title=\"Formele \u0219i tipurile creatinei - creatina nitrat, gluconat\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Creatina gluconat<\/h3>\n\n\n\n<p>Este vorba de creatina care <strong>se leag\u0103 de o molecul\u0103 de glucoz\u0103<\/strong>. Totu\u0219i, exist\u0103 o teorie conform c\u0103reia <strong>creatina gluconat este absorbit\u0103 mai eficient,<\/strong> deoarece este combinat\u0103 cu carbohidra\u021bi \u00eembog\u0103\u021bi\u021bi cu insulin\u0103. P\u00e2n\u0103 acum <strong>nu a fost publica<\/strong>t un studiu care s\u0103 verifice aceast\u0103 teorie.&nbsp;<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. Creatina piruvat&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #f38256;\">Creatina<\/span> <\/a>piruvat este produs\u0103 prin <strong>legarea acidului piruvic<\/strong>&nbsp;\u0219i este o combina\u021bie foarte interesant\u0103 \u00eentre formele individuale de creatin\u0103. Studiile sunt destul de neclare cu privire la eficien\u021ba acesteia. Una dintre cercet\u0103ri arat\u0103 ca <strong>are&nbsp;un impact mai bun asupra rezisten\u021bei<\/strong> dec\u00e2t creatin\u0103 citrat (ceea ce consider\u0103m a fi cea mai eficient\u0103 creatin\u0103), dar o alt\u0103 cercetare a constatat c\u0103 <strong>nu a \u00eembun\u0103t\u0103\u021bit rezisten\u021ba deloc.<\/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>Unele studii au venit cu anumite rezultate prin care precizeaz\u0103 c\u0103 \u00een compara\u021bie cu creatina monohidrat, aceasta <strong>duce la un con\u021binut mai mare de creatin\u0103 \u00een s\u00e2nge<\/strong>. Acest lucru ar putea \u00eensemna <strong>mai pu\u021bin\u0103 creatin\u0103 \u00een mu\u0219chi,<\/strong>&nbsp;ceea ce, \u00een cele din urm\u0103, nu este eficient. Prin urmare, acest studiu a ajuns la concluzia c\u0103 aceast\u0103 creatin\u0103 piruvat <strong>nu este biologic mai mult disponibil\u0103<\/strong> dec\u00e2t creatina monohidrat.&nbsp;<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=\"Creatina Alfa-ketoglutarat \" title=\"Creatina Alfa-ketoglutarat \"\/><\/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. Creatina Alfa-ketoglutarat&nbsp; &nbsp; &nbsp; &nbsp;<\/h3>\n\n\n\n<p>Este cunoscut\u0103 ca \u0219i <strong>creatina AKG,<\/strong> care este&nbsp;format\u0103 din acid alfa-cetoglutaric \u0219i creatin\u0103.&nbsp;Teoriile spun c\u0103 alfa-cetoglutaratul, ca precursor al glutaminei,<strong> este mai bine absorbit \u00een intestin.<\/strong> De asemenea, ajut\u0103 la <strong>prevenirea problemelor la stomac \u0219i diareei,<\/strong> de care sufer\u0103 sportivii dup\u0103 consumul de creatin\u0103. Consumatorii de creatin\u0103 AKG&nbsp;sus\u021bin c\u0103 <strong>este absorbit\u0103 mai eficient<\/strong> \u0219i duce la concentra\u021bii mai mari de creatin\u0103 \u00een mu\u0219chi dec\u00e2t monohidratul.&nbsp;Cu toate acestea, \u00een prezent <strong>nu exist\u0103 dovezi suficiente<\/strong> din studiile relevante pentru a sus\u021bine aceste teorii.&nbsp;<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. Creatina multi-component\u0103&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/h3>\n\n\n\n<p><a title=\"Creatin\u0103 multi-component\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-multi-componenta\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #f38256;\">Creatina multi-component\u0103<\/span>&nbsp;<\/a>con\u021bine <strong>mai multe tipuri de creatin\u0103<\/strong> \u00eentr-un singur produs.&nbsp;Combin\u0103 <strong>avantajele \u0219i efectele diferitelor forme de creatin\u0103<\/strong> \u00eentr-un singur amestec. Poate con\u021bine de exemplu <strong>7 tipuri de creatin\u0103<\/strong> \u00eentr-un singur produs, ca de exemplu produsul nostru,&nbsp;<span style=\"color: #f38256;\"><a title=\"Creatina Crea7in - GymBeam\" href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatina Crea7in<\/a><\/span>. Persoanele active \u0219i sportivii <strong>vor aprecia beneficiile sale<\/strong>, cum ar fi absorb\u021bia rapid\u0103, cre\u0219terea masei musculare, <strong>mai mult\u0103 energie \u0219i performan\u021b\u0103.<\/strong>&nbsp;Dac\u0103 nu v\u0103 pute\u021bi alege dintre diferite tipuri de creatin\u0103, creatina multi-component\u0103 poate fi <strong>alegerea potrivit\u0103<\/strong> pentru voi.<\/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=\"Creatina_siguranta_si_modul_de_administrare\"><\/span>Creatina, siguran\u021ba \u0219i modul de administrare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Majoritatea miturilor<\/strong> care circul\u0103 despre creatin\u0103<strong> nu sunt adev\u0103rate<\/strong>. Cu toate acestea, pe parcursul anilor, reputa\u021bia acesteia a avut de suferit, deoarece <strong>a fost interzis\u0103 \u00een mai multe \u021b\u0103ri<\/strong> pentru c\u0103 ar provoca cancer. \u00cens\u0103 <strong>din anul 2004,<\/strong> creatina&nbsp;a <strong>fost permis\u0103 \u00een toate \u021b\u0103rile<\/strong> \u0219i nu se reg\u0103se\u0219te \u00een nicio list\u0103 de suplimente periculoase. Totu\u0219i, \u0219i ast\u0103zi unii <strong>o consider\u0103, \u00een mod gre\u0219it,<\/strong> ca un produs periculos care poate d\u0103una rinichilor. Nimic din toate acestea nu este adev\u0103rat, iar <strong>multe studii au confirmat acest lucru<\/strong>. Cu excep\u021bia problemelor digestive minore cauzate de consumul excesiv de creatin\u0103, nu v\u0103 expune\u021bi niciunui risc dac\u0103 consuma\u021bi creatina.&nbsp;<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>Cantitatea adecvat\u0103 de creatin\u0103 este de <strong>5 g pe zi.<\/strong>&nbsp;<strong>Dozele mai mari<\/strong> de creatin\u0103 (p\u00e2n\u0103 la 10 g pe zi) pot fi benefice <strong>pentru persoanele cu mas\u0103 muscular\u0103 ridicat\u0103<\/strong>, niveluri ridicate de activitate sportiv\u0103 sau pentru cei pentru care doza de 5 g pe zi nu are niciun efect. Sportivilor le recomand\u0103m<strong> administrarea creatinei \u00eenainte \u0219i dup\u0103 antrenament<\/strong>. \u00cen zilele f\u0103r\u0103 antrenament, o pute\u021bi consuma <strong>oric\u00e2nd \u00een cursul zilei.<\/strong> Re\u021bine\u021bi, creatina <strong>nu are efectul scontat dac\u0103 este utilizat\u0103 pe termen scurt.<\/strong> Trebuie s\u0103 ave\u021bi r\u0103bdare \u0219i s\u0103 fi\u021bi consecven\u021bi \u00een utilizarea acesteia.&nbsp;<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>Dac\u0103 utiliza\u021bi creatina <strong>f\u0103r\u0103 cantitate suficient\u0103 de ap\u0103,<\/strong> pute\u021bi avea crampe abdominale.&nbsp;<strong>Diareea \u0219i grea\u021ba<\/strong> apar dac\u0103 <strong>consuma\u021bi prea mult\u0103 creatin\u0103.<\/strong> \u00cen cazul acesta,&nbsp;<strong>reduce\u021bi doza, o \u00eemp\u0103r\u021bi\u021bi pe parcursul zilei \u0219i lua\u021bi cu suficiente lichide \u0219i alimente.&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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_cea_mai_buna_forma_de_creatina\"><\/span>Care este cea mai bun\u0103 form\u0103 de creatin\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este important de re\u021binut c\u0103 suplimentul pe baz\u0103 de&nbsp;<span style=\"color: #f38256;\"><a title=\"Creatin\u0103 Monohidrat - GymBeam\" href=\"https:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatin\u0103 monohidrat<\/a><\/span>&nbsp;are <strong>cele mai multe&nbsp;dovezi&nbsp;confirmate,&nbsp;<\/strong>care sus\u021bin utilizarea sa ca un supliment nutritiv pentru <strong>\u00eembun\u0103t\u0103\u021birea performan\u021bei, explozivit\u0103\u021bii \u0219i rezisten\u021bei.&nbsp;<\/strong>\u00cens\u0103, dac\u0103 consumul de creatin\u0103 v\u0103 provoac\u0103 probleme digestive, atunci mai bine <strong>\u00eencerca\u021bi creatina clorhidrat sau creatina piruvat,<\/strong> care ajut\u0103 la <strong>reducerea problemelor stomacale.<\/strong> Creatina magneziu chelat v\u0103 poate ajuta s\u0103 <strong>cre\u0219te\u021bi performan\u021ba f\u0103r\u0103 adaos de ap\u0103.<\/strong> Re\u021bine\u021bi totu\u0219i, c\u0103 afirma\u021biile despre diferite forme ale creatinei ar fi bine <strong>s\u0103 fie sus\u021binute de alte studii de cercetare.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scrie\u021bi-ne <strong>despre experien\u021ba voastr\u0103 cu creatin\u0103<\/strong> \u0219i ce tip de creatin\u0103 folosi\u021bi. Dac\u0103 acest articol v-a oferit informa\u021bii noi, nu ezita\u021bi s\u0103 \u00eel&nbsp;<strong>distribui\u021bi.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/creatine-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>Care este diferen\u021ba dintre creatina micronizat\u0103 \u0219i cea monohidrat\u0103? Afla\u021bi ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i efectele ei asupra cre\u0219terii masei musculare.<\/p>\n","protected":false},"author":25,"featured_media":141430,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6770,7190,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252766","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-creatina","9":"tag-cresterea-masei-musculare","10":"tag-suplimente-nutritive","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>Tot ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i formele acesteia - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care este diferen\u021ba dintre creatina micronizat\u0103 \u0219i cea monohidrat\u0103? 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