{"id":252775,"date":"2019-12-15T05:35:00","date_gmt":"2019-12-15T04:35:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252775"},"modified":"2023-08-04T11:09:15","modified_gmt":"2023-08-04T09:09:15","slug":"sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/","title":{"rendered":"Sve \u0161to trebate znati o kreatinu i njegovim oblicima"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Sto_je_kreatin\" title=\"\u0160to je kreatin?\">\u0160to je kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Kreatin_%E2%80%93_njegovi_ucinci_i_koristi\" title=\"Kreatin &#8211; njegovi u\u010dinci i koristi\">Kreatin &#8211; njegovi u\u010dinci i koristi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Kreatin_i_njegove_vrste\" title=\"Kreatin i njegove vrste\">Kreatin i njegove vrste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Kreatin_i_njegova_sigurnost_i_doziranje\" title=\"Kreatin i njegova sigurnost i doziranje&nbsp;\">Kreatin i njegova sigurnost i doziranje&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Koji_je_oblik_kreatina_najbolji\" title=\"Koji je oblik kreatina najbolji?\">Koji je oblik kreatina najbolji?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li upoznati s <strong>razli\u010ditim oblicima kreatina<\/strong>? Znate li u \u010demu je <strong>kreatin monohidrat bolji od mikroniziranog kreatina<\/strong>? Ako ne, <strong>ovaj je \u010dlanak savr\u0161en za vas<\/strong>. Nau\u010dit \u0107ete sve va\u017eno o <strong>kreatinu i njegovim vrstama<\/strong>. I na kraju \u0107emo vas savjetovati <strong>koja je vrsta kreatina najbolja za vas<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_kreatin\"><\/span>\u0160to je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je <strong>jedan od naju\u010dinkovitijih i najpo\u017eeljnijih dodataka prehrani<\/strong> na fitness tr\u017ei\u0161tu. To je zbog mnogih prednosti koje donosi sporta\u0161ima. To uklju\u010duje,&nbsp;<strong>zna\u010dajno pobolj\u0161ane performanse, izdr\u017eljivost i eksplozivnost<\/strong> u intenzivnim fizi\u010dkim aktivnostima. Kreatin u tijelu brzo <strong>proizvodi energiju<\/strong> tijekom vje\u017ebanja, stoga mo\u017eete trenirati ja\u010de. Poznat je i po <strong>u\u010dinku na rast mi\u0161i\u0107ne mase i snage.<\/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><a title=\"Kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin<\/span><\/a> je organska molekula koja se <strong>stvara iz aminokiselina<\/strong> u tijelu. Proizvodi se uglavnom u jetri i u manjoj mjeri, u bubrezima i gu\u0161tera\u010di.<strong> Tijelo ga obi\u010dno pohranjuje u mi\u0161i\u0107ima<\/strong>, ali tako\u0111er se transportira u srce i mozak. U njemu se pohranjuju <strong>visokoenergetske fosfatne skupine<\/strong> u obliku kreatin-fosfata, koje se <strong>transportiraju do ADP-a<\/strong> (adenozin-difosfat-a). Tada se <strong>transformira u ATP<\/strong> (adenozin trifosfat), koji je primarni nositelj energije u tijelu. Ta je uloga kreatina osobito va\u017ena u uvjetima <strong>kada tijelu treba velika koli\u010dina energije<\/strong>, na primjer, za zahtjevne fizi\u010dke ili mentalne aktivnosti.<span style=\"color: #ff6600;\">&nbsp;[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>Kreatin se tako\u0111er nalazi i u nekim namirnicama, poput <strong>govedine i ribe<\/strong>. Me\u0111utim, sporta\u0161i pose\u017eu za <a title=\"kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreatinom<\/a> u obliku dodataka prehrani, koji se koristi za brzo i jednostavno nadomje\u0161tanje potrebne koli\u010dine kreatina.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><span style=\"text-align: center;\">&nbsp; &nbsp; &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=\"\u0160to je to kreatin?\" width=\"843\" height=\"562\" title=\"\u0160to je to 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=\"\u0160to je to kreatin?\" title=\"\u0160to je to 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=\"Kreatin_%E2%80%93_njegovi_ucinci_i_koristi\"><\/span>Kreatin &#8211; njegovi u\u010dinci i koristi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najva\u017enija prednost kreatina je njegova sposobnost da<strong> pove\u0107a snagu i performanse<\/strong> tijekom treninga. Ova beneficija kreatina dobro je prou\u010dena i svi rezultati pokazuju da je<a title=\"Kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> kreatin<\/a> <strong>koristan suplement<\/strong>. Kori\u0161tenjem kreatina u kombinaciji s redovitim treningom, mo\u017eete pospje\u0161iti <strong>rast \u010diste mi\u0161i\u0107ne mase<\/strong>. U mnogim studijama kreatin je tako\u0111er testiran na anaerobne sportske aktivnosti. I evo ga opet, rezultati pokazuju <strong>pobolj\u0161ane performanse<\/strong>.&nbsp;<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>Kreatin teoretski mo\u017ee utjecati na<strong> kognitivne sposobnost<\/strong>i. Me\u0111utim, nije dovoljno testiran da bi se u potpunosti potvrdio taj u\u010dinak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, studije su primijetile smanjenje mentalnog umora u mentalno zahtjevnim aktivnostima, pomanjkanju sna ili kod traumati\u010dnih ozljeda mozga. Istodobno, kreatin mo\u017ee pobolj\u0161ati <strong>radnu memoriju<\/strong>, ali vjerojatno samo kod ljudi s vrlo niskom razinom kreatina, poput vegetarijanaca ili starijih osoba.&nbsp;<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 title=\"kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin <\/span><\/a>je vrlo popularan kod ljubitelja fitnessa, jer je<strong> financijski prihvatljiv i vrlo u\u010dinkovit suplement.<\/strong> Pogodan je za po\u010detnike, ali vrhunski sporta\u0161i upozoravaju na neke stvari. Me\u0111utim, <strong>na tr\u017ei\u0161tu \u0107ete prona\u0107i razne vrste kreatina<\/strong>, \u0161to mo\u017ee biti vrlo zbunjuju\u0107e. Zato smo ih odlu\u010dili predstaviti i objasniti vam u sljede\u0107im redovima.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29667,3885,28876,28080,256,53215,5075,5075,28324,28683\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kreatin_i_njegove_vrste\"><\/span>Kreatin i njegove vrste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da kreatin ima vi\u0161e vrsta, vjerujemo da je te\u0161ko odabrati pravi, koji \u0107e vam pomo\u0107i da u\u010dinite svoje vje\u017ebe u\u010dinkovitijima. Pogledajmo <strong>naj\u010de\u0161\u0107e vrste kreatina<\/strong> s kojima se mo\u017eete susresti prilikom kupovine suplemenata.<\/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 monohidrat<\/h3>\n\n\n\n<p><a title=\"kreatin monohidrat\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin monohidrat <\/span><\/a>je naj\u010de\u0161\u0107a vrsta kreatina na tr\u017ei\u0161tu. To je tako\u0111er vrsta kreatina koju su stru\u010dnjaci <strong>najvi\u0161e istra\u017eivali<\/strong> i testirali u svojim studijama. U osnovi, to zna\u010di da je&nbsp;<strong>ve\u0107ina znanstvenih u\u010dinaka kreatina prmije\u0107ena prilikom konzumiranja monohidrata.<\/strong><\/p>\n\n\n\n<p>Kreatin monohidrat sastoji se od <strong>molekule kreatina i molekule vode<\/strong>. Me\u0111utim, u njegovoj proizvodnji koriste se razli\u010dite metode pripreme. Ako se molekula vode ukloni, to je <strong>bezvodni kreatin<\/strong>. Uklanjanje vode pove\u0107ava koli\u010dinu kreatina u dozi proizvoda. <strong>Bezvodni kreatin sadr\u017ei 100% kreatina<\/strong>, dok klasi\u010dni kreatin monohidrat ima oko <strong>90% \u010distog kreatina<\/strong>. Istodobno, koli\u010dina kreatina u proizvodu utje\u010de na njegovu cijenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostale vrste uklju\u010duju <a title=\"mikronizirani kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mikronizirani kreatin<\/a> ili mehani\u010dki obra\u0111en kreatin koji ima <strong>bolju topljivost u vodi<\/strong>. Teoretski, mogu\u0107e je da bolja topljivost proizvoda <strong>dovodi do br\u017ee apsorpcije tvari u tijelu<\/strong>, ali to nije dovoljno potvr\u0111eno.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<p>Unato\u010d ovim malim razlikama u preradi, svaki oblik kreatin monohidrata vjerojatno \u0107e biti <strong>jednako u\u010dinkovit u istoj dozi<\/strong>. Ve\u0107 <strong>5 do 10 g kreatin monohidrata<\/strong> mo\u017ee dovesti do pove\u0107anja performansi, izdr\u017eljivosti mi\u0161i\u0107a i veli\u010dine mi\u0161i\u0107a.&nbsp;<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 title=\"kreatin hcl\" href=\"https:\/\/gymbeam.hr\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin hidroklorid<\/span><\/a> (HCl) preferira se<strong> zbog njegove dobre topljivosti u vodi<\/strong>. Ovaj oblik je rezultat vezanja kreatina na molekulu hidroklorida. Jedna studija potvrdila je da je kreatin hidroklorid <strong>38 puta topljiviji<\/strong> od kreatin monohidrata. Tako\u0111er se vjeruje da se kreatin HCl mo\u017ee <strong>u\u010dinkovitije apsorbirati u tijelu<\/strong>. To je razlog za\u0161to ve\u0107ina prehrambenih dodataka, koji sadr\u017ee ovu vrstu kreatina, ima <strong>manje od 1 g aktivnog sastojka po dozi.<\/strong> Ovo je zna\u010dajno ni\u017ei udio u usporedbi s kreatin monohidratom, koji se obi\u010dno daje u dozama od 5 grama.&nbsp;<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>Na\u017ealost, <strong>nema jo\u0161 dovoljno istra\u017eivanja<\/strong> koja bi potvrdila ove u\u010dinke na ljude. <strong>Nedostaju i<\/strong> <strong>studije za istra\u017eivanje razlika<\/strong> u u\u010dinku kreatin HCl i kreatin monohidrata. Me\u0111utim, to ne zna\u010di da kreatin HCl nije u\u010dinkovit. Suprotno tome, pogodan je za ljude koji imaju \u017eelu\u010dane probleme s kreatin monohidratom. Kod kreatin hidroklorida <strong>ove se nuspojave javljaju mnogo rje\u0111e<\/strong>.&nbsp;<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=\"Vrste kreatina - Kreatin hidroklorid, Kre-Alkalyn, Kreatin magnezijev helat\" width=\"843\" height=\"562\" title=\"Vrste kreatina - Kreatin hidroklorid, Kre-Alkalyn, Kreatin magnezijev helat\"\/><\/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; puferirani kreatin monohidrat<\/h3>\n\n\n\n<p>Kre-alkalinski ili <a title=\"kreatin\" href=\"https:\/\/gymbeam.hr\/kreatini-drugi-oblici\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">puferirani kreatin monohidrat<\/a> je oblik kreatina koji sadr\u017ei malo bazi\u010dnog praha, na primjer bikarbonat. Proizvo\u0111a\u010di tvrde, da se dodavanjem ovog pufera, stvara j<strong>ednostavna supstanca<\/strong> koja mo\u017ee smanjiti razgradnju kreatina u \u017eelucu i <strong>pobolj\u0161ati njegovu apsorpciju u mi\u0161i\u0107e<\/strong>. Kre-Alkalyn se prodaje samostalno ili kao dodatak mnogim stimulansima prije treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutno je samo jedna studija procijenila djelotvornost ovog oblika kreatina. Radi se o istra\u017eivanju iz 2012. godine, kojim su potvr\u0111ena<strong> sli\u010dna pobolj\u0161anja performansi<\/strong>, izme\u0111u razli\u010ditih ispitanih skupina. Prva je skupina primala 5 g kreatin monohidrata <strong>28 dana<\/strong>, druga je skupina konzumirala ekvivalentnu dozu Kre-Alkalyna, a tre\u0107a je skupina primala malu dozu od 1,5 g Kre-Alkalyna dnevno. Skupine koje su primale doze od 5 grama <strong>zapo\u010dele su testiranje sa 7-dnevnom fazom<\/strong> zasi\u0107enja, koriste\u0107i 5 g kreatina 4 puta dnevno.&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>Kao rezultat toga, sve su skupine zna\u010dajno <strong>pobolj\u0161ale svoju mi\u0161i\u0107nu masu<\/strong>, postotak masti i snagu u nogama i rukama. \u010cak je i grupa koja je primala manje doze i nije pro\u0161la fazu <strong>zasi\u0107enja, postigla usporedive vrijednosti<\/strong>. Me\u0111utim, va\u017eno je napomenuti da su ispitanici u istra\u017eivanju koji su primali kreatin monohidrat <strong>pove\u0107ali udio kreatina u mi\u0161i\u0107ima za 50,4%<\/strong> nakon 28 dana, dok je skupina koja je primala <strong>Kre-Alkalyn samo 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>To zna\u010di da \u0107ete <strong>vidjeti iste rezultate<\/strong> kada koristite Kre-Alkaline i kreatin monohidrat. S Kre-Alkalyneom, me\u0111utim, <strong>\u010dini se da je manja doza dovoljna<\/strong> i ne treba vam faza zasi\u0107enja.&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.&nbsp;Kreatin magnezij kelat<\/h3>\n\n\n\n<p>Kreatin magnezijev kelat je drugi oblik kreatina koji se<strong> stvara vezanjem <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a><\/strong> na molekulu kreatina. U\u010dinci su ispitani u jednoj studiji, u kojoj su stru\u010dnjaci uspore\u0111ivali <strong>bench pressure i rad sporta\u0161a<\/strong> podijeljenih u 3 skupine. Prva skupina primila je kreatin monohidrat, druga kreatin magnezijev kelat i tre\u0107a skupina placebo. <strong>Obje skupine kreatina pobolj\u0161ale su svoj u\u010dinak<\/strong> vi\u0161e nego placebo. Iz toga slijedi da je kreatin magnezijev kelat u\u010dinkovit, ali ne manje ili vi\u0161e od <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohidrata<\/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>Druga studija iz 2003. godine sugerira da bi kreatin magnezijev kelat <strong>mogao pobolj\u0161ati performanse, bez dodane te\u017eine vode<\/strong> koju kreatin obi\u010dno donosi. To bi bilo posebno korisno za sporta\u0161e koji poku\u0161avaju <strong>zadr\u017eati nisku te\u017einu.<\/strong> U me\u0111uvremenu, moramo ovaj prijedlog shvatiti s oprezom, jer je potvr\u0111eno samo jednom studijom i <strong>potrebno je vi\u0161e dubinskih istra\u017eivanja<\/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=\"Oblici i vrste kreatina - kreatin etil ester, kreatin citrat\" width=\"843\" height=\"562\" title=\"Oblici i vrste kreatina - kreatin etil ester, kreatin citrat\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Kreatin etil ester<\/h3>\n\n\n\n<p>Kreatin etil ester oboga\u0107en je organskom komponentom &#8211; esterom. Neki prodava\u010di tvrde da se on<strong> bolje apsorbira i ima du\u017ei period raspada<\/strong>&nbsp;od konvencionalnog kreatin monohidrata, jer se lak\u0161e rastvara u masti. Za razliku od drugih vrsta kreatina o kojima se govori u ovom \u010dlanku, e<strong>tilni ester nam nije najdra\u017ei.<\/strong> Studije se ne sla\u017eu s rezultatima njegove u\u010dinkovitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedno istra\u017eivanje je pokazalo da je 7-tjedno punjenje kreatin etil ester-om rezultiralo <strong>ni\u017eim udjelom kreatina u mi\u0161i\u0107ima i krvi<\/strong> u odnosu na kreatin monohidrat. Uz to, njegova uporaba mo\u017ee dovesti <strong>do ve\u0107ih koncentracija kreatinskog nus-produkta u plazmi<\/strong>. Kreatinin se normalno izlu\u010duje iz tijela kao otpadni produkt, ali to nije pogodno za bubrege. Stoga se <strong>ne preporu\u010duje uporaba kreatin etil estera.<\/strong><strong>&nbsp;<\/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 citrat<\/h3>\n\n\n\n<p><strong>Proizvodi se kombiniranjem kreatina s organskom limunskom kiselinom,<\/strong> koja se nalazi u agrumima i \u010desto se koristi kao prirodni okus u dodacima prehrani. Me\u0111utim, studija iz 2007. godine Me\u0111unarodnog dru\u0161tva za sportsku prehranu (International Society of Sports Nutrition)<strong> nije otkrila zna\u010dajne razlike<\/strong> u apsorpciji kreatin citrata u odnosu na kreatin monohidrat. Naime, <strong>kreatin citrat je topljiviji u vodi<\/strong>, ali to nije razlog da mislimo da se on u\u010dinkovitije apsorbira u ljudskom tijelu.&nbsp;<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 malat<\/h3>\n\n\n\n<p>Kreatin malat je mje\u0161avina kreatina i<strong>&nbsp;jabu\u010dne kiseline<\/strong>, organskom kiselinom koja se obi\u010dno nalazi u vo\u0107u. <strong>Sama jabu\u010dna kiselina mo\u017ee pobolj\u0161ati izdr\u017eljivost<\/strong>, zbog \u010dega su je proizvo\u0111a\u010di kombinirali s kreatinom.&nbsp;<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>Kreatin malat potvr\u0111en je od strane nekoliko studija koje su sugeriraju da<strong> pobolj\u0161ava anaerobnu produkciju<\/strong> kod boraca i sprintera. Me\u0111utim, nisu provedena nikakva kontrolna istra\u017eivanja koja bi uspore\u0111ivala kreatin malat s monohidratom i placebom. Poput kreatin citrata, i kreatin malat se<strong> lak\u0161e rastvara u vodi.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20]&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\">8. Kreatin nitrat<\/h3>\n\n\n\n<p>Kreatin nitrat <strong>je jedan od novijih oblika kreatina<\/strong>. Proizvo\u0111a\u010di tvrde da \u0107e vezanjem molekula kreatina na molekulu nitrata sporta\u0161ima trebati ni\u017ea doza od kreatin monohidrata. <strong>Ali pogledajmo studije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja iz 2016. godine zabilje\u017eila su <strong>utjecaj kreatin nitrata na pobolj\u0161anje performansi.<\/strong> Me\u0111utim, rezultati <strong>nisu potvrdili zna\u010dajne razlike<\/strong> me\u0111u skupinama ispitanika koji su primali kreatin nitrat, kreatin monohidrat ili malu dozu kreatin nitrata. Naime, sve su te skupine postigle mnogo bolje rezultate od placebo-test grupe.&nbsp;<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=\"Kreatin i njegovi oblici, vrste - kreatin nitrat, glukonat\" width=\"843\" height=\"562\" title=\"Kreatin i njegovi oblici, vrste - kreatin nitrat, glukonat\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9.&nbsp;Kreatin glukonat<\/h3>\n\n\n\n<p>To je kreatin u kojemu je<strong>&nbsp;molekula kreatina vezana za molekulu glukoze.<\/strong>&nbsp;Postoji teorija da se kreatin glukonat apsorbira u\u010dinkovitije jer se kombinira s ugljikohidratima oboga\u0107enim inzulinom. Me\u0111utim,&nbsp;<strong>jo\u0161 nije objavljena studija<\/strong>&nbsp;koja bi potvrdila ovu teoriju. <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 piruvat<\/h3>\n\n\n\n<p>Kreatin piruvat nastaje&nbsp;<strong>vezanjem kreatina i piruvi\u010dne kiseline<\/strong>&nbsp;i vrlo je zanimljiva kombinacija kreatina. Me\u0111utim, studije o njegovoj u\u010dinkovitosti prili\u010dno su pomije\u0161ane. Jedno je istra\u017eivanje pokazalo da<strong>&nbsp;ima bolji utjecaj na izdr\u017eljivost<\/strong>&nbsp;od kreatin citrata (koji smatramo u\u010dinkovitom vrstom kreatina), ali drugo je istra\u017eivanje otkrilo da uop\u0107e ne pobolj\u0161ava izdr\u017eljivost. <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><span title=\"\">Neke studije tako\u0111er sugeriraju da u usporedbi s kreatin monohidratom,&nbsp;<strong>kreatin piruvat rezultira vi\u0161im sadr\u017eajem kreatina u krvi.<\/strong><\/span>&nbsp;<span title=\"\">To bi moglo zna\u010diti&nbsp;<strong>manje kreatina u mi\u0161i\u0107ima,<\/strong>&nbsp;\u0161to na kraju nije u\u010dinkovito.<\/span>&nbsp;<span title=\"\">Stoga, ova studija je zaklju\u010dila da kreatin piruvat&nbsp;<strong>vjerojatno nije vi\u0161e biolo\u0161ki raspolo\u017eiv<\/strong>&nbsp;od kreatin monohidrata.<\/span> <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=\"Vi\u0161ekomponentni kreatin - Crea7in - kombinacija vi\u0161e vrsta kreatina\" title=\"Vi\u0161ekomponentni kreatin - Crea7in - kombinacija vi\u0161e vrsta kreatina\"\/><\/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.&nbsp;Kreatin alfa ketoglutarat&nbsp;<\/h3>\n\n\n\n<p>Poznat je i kao kreatin AKG, koji se proizvodi iz alfa-ketoglutarne kiseline i kreatina. Teorije ka\u017eu da se alfa-ketoglutarat, kao prethodnik glutamina,&nbsp;<strong>bolje apsorbira u crijevima.<\/strong>&nbsp;Tako\u0111er, slu\u017ei za&nbsp;<strong>sprje\u010davanje \u017eelu\u010danih tegoba<\/strong>&nbsp;i proljeva koji mu\u010de neke sporta\u0161e kada konzumiraju kreatin. Uz to, korisnici kreatin AKG tvrde da se on&nbsp;<strong>apsorbira u\u010dinkovitije<\/strong>&nbsp;i da rezultira vi\u0161om koncentracijom kreatina u mi\u0161i\u0107ima nego monohidrat. Me\u0111utim, trenutno nema dovoljno dokaza iz relevantnih studija koje bi podr\u017eale ove teorije.&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.&nbsp;Vi\u0161ekomponentni kreatin.&nbsp; &nbsp; &nbsp;<\/h3>\n\n\n\n<p><a title=\"vi\u0161ekomponentni kreatin\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.com\/multi-component-creatine&amp;source=gmail&amp;ust=1576510807592000&amp;usg=AFQjCNHlCfSnSpHTppEPgugEtZFIaflt_w\" href=\"https:\/\/gymbeam.hr\/visekomponentni-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vi\u0161ekomponentni kreatin<\/a>&nbsp;<strong>kombinira vi\u0161e vrsta kreatina u jednom proizvodu.<\/strong>&nbsp;Na taj na\u010din kombinira&nbsp;<strong>prednosti i u\u010dinke razli\u010ditih oblika kreatina<\/strong>&nbsp;u jednoj smjesi. Na primjer, mo\u017ee sadr\u017eavati 7 vrsta kreatina kao \u0161to je to u na\u0161em proizvodu&nbsp;<a title=\"Crea7in\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.com\/creatine-crea7in-gymbeam.html&amp;source=gmail&amp;ust=1576510807592000&amp;usg=AFQjCNEY2ax69qlG4uSA6tGp-U9JqNkrOg\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Crea7in<\/a>. Tjelesno aktivni ljudi i sporta\u0161i,&nbsp;<strong>cijenit \u0107e njegove prednosti<\/strong>&nbsp;poput brze apsorpcije, rasta mi\u0161i\u0107a,&nbsp;<strong>vi\u0161e energije i boljih performansi.<\/strong>&nbsp;Ako ne mo\u017eete birati izme\u0111u razli\u010ditih vrsta kreatina, vi\u0161ekomponentni kreatin mo\u017ee biti<strong>&nbsp;pravi izbor<\/strong>&nbsp;za vas.<\/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=\"Kreatin_i_njegova_sigurnost_i_doziranje\"><\/span>Kreatin i njegova sigurnost i doziranje&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u0107ina mitova<\/strong>&nbsp;koji se \u0161ire o kreatinu&nbsp;<strong>nisu istiniti.<\/strong>&nbsp;Me\u0111utim, tijekom godina, kreatin je izgubio reputaciju jer je&nbsp;<strong>u mnogim zemljama bio zabranjen i ozna\u010den kao uzro\u010dnik raka.<\/strong>&nbsp;<strong>Od 2004., kreatin je dozvoljen u svim zemljama<\/strong>&nbsp;i ne nalazi se niti na jednom popisu opasnih dodataka. Pa ipak, i danas ga neki ljudi&nbsp;<strong>pogre\u0161no shva\u0107aju kao opasan proizvod koji o\u0161te\u0107uje bubrege.<\/strong>&nbsp;Me\u0111utim, ni\u0161ta od toga nije istina,&nbsp;<strong>a mnoga su istra\u017eivanja to potvrdila.<\/strong>&nbsp;Osim manjih probavnih tegoba uzrokovanih prekomjernom uporabom kreatina,&nbsp;<strong>niste u opasnosti kad ga konzumirate.<\/strong>&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>Prikladna dnevna doza kreatina je&nbsp;<strong>5 g dnevno.<\/strong>&nbsp;Ve\u0107e doze kreatina (do 10 g dnevno) mogu biti korisne&nbsp;<strong>osobama s velikom mi\u0161i\u0107nom masom,<\/strong>&nbsp;visokom razinom sportske aktivnosti ili za one osobe kod kojih doza od 5 grama jednostavno nema u\u010dinka. Sporta\u0161ima se savjetuje<strong>&nbsp;koristiti kreatin prije i nakon treninga.<\/strong>&nbsp;Tijekom dana bez treninga, mo\u017eete ga uzimati<strong>&nbsp;u bilo koje doba dana.<\/strong>&nbsp;Zapamtite da kreatin&nbsp;<strong>ne djeluje u kratkoro\u010dnoj upotrebi.<\/strong>&nbsp;Trebate biti odmjereni i dosljedni u njegovoj uporabi. <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>Ako uzimate kreatin&nbsp;<strong>bez dovoljno vode,<\/strong>&nbsp;mogu se pojaviti stoma\u010dni gr\u010devi.&nbsp;<strong>Proljev i mu\u010dnina nastaju<\/strong>&nbsp;ako k<strong>onzumirate previ\u0161e kreatina.<\/strong>&nbsp;U tom slu\u010daju,&nbsp;<strong>smanjite dozu i rasporedite je tijekom dana,<\/strong>&nbsp;te uzimajte svoj kreatin&nbsp;<strong>s hranom i teku\u0107inom.<\/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=\"Koji_je_oblik_kreatina_najbolji\"><\/span>Koji je oblik kreatina najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u017eno je zapamtiti da&nbsp;<a title=\"kreatin monohidrat\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.com\/creatine-monohydrate&amp;source=gmail&amp;ust=1576507007389000&amp;usg=AFQjCNEZHKMvJ36ArHSYx-0xJrisd9w1Zw\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreatin monohidrat<\/a>&nbsp;ima&nbsp;<strong>najvi\u0161e studija<\/strong>&nbsp;koje potvr\u0111uju njegovu uporabu kao dodatka prehrani&nbsp;<strong>za pobolj\u0161anje performansi, eksplozivnosti i izdr\u017eljivosti.<\/strong>&nbsp;Me\u0111utim, ako vam kreatin monohidrat uzrokuje probavne probleme, p<strong>oku\u0161ajte umjesto njega koristiti kreatin hidroklorid ili puferirani kreatin kako biste smanjili \u017eelu\u010dane tegobe.<\/strong>&nbsp;Magnezijev kreatin kelat, s druge strane, mo\u017ee vam pomo\u0107i&nbsp;<strong>da pove\u0107ate performanse bez dodane te\u017eine vode.<\/strong>&nbsp;Me\u0111utim, imajte na umu da tvrdnje o razli\u010ditim oblicima kreatina trebaju biti potkrijepljene&nbsp;<strong>daljnjim istra\u017eivanjima. &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Recite nam o&nbsp;<strong>va\u0161em iskustvu s kreatinom<\/strong>&nbsp;i koju vrstu kreatina koristite. Ako vam je ovaj \u010dlanak bio informativan,<strong>&nbsp;podr\u017eite ga dijeljenjem.<\/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>Koja je razlika izme\u0111u mikroniziranog kreatina i monohidrata? Saznajte sve \u0161to trebate znati o kreatinu, njegovim oblicima i u\u010dincima na rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":25,"featured_media":141424,"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":[130],"tags":[6500,6764,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252775","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kreatin-hr","10":"tag-rast-misicne-mase-hr","11":"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>Sve \u0161to trebate znati o kreatinu i njegovim oblicima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koja je razlika izme\u0111u mikroniziranog kreatina i monohidrata? 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