{"id":252781,"date":"2020-01-23T05:58:00","date_gmt":"2020-01-23T04:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252781"},"modified":"2023-09-05T20:22:49","modified_gmt":"2023-09-05T18:22:49","slug":"vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/","title":{"rendered":"Vse, kar morate vedeti o kreatinu in njegovih oblikah"},"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.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/#Kaj_je_kreatin\" title=\"Kaj je kreatin?\">Kaj 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.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/#Kreatin_%E2%80%93_njegovi_ucinki_in_koristi\" title=\"Kreatin &#8211; njegovi u\u010dinki in koristi\">Kreatin &#8211; njegovi u\u010dinki in 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.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/#Kreatin_in_njegove_oblike\" title=\"Kreatin in njegove oblike\">Kreatin in njegove oblike<\/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.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/#Kreatin_njegova_varnost_in_doziranje\" title=\"Kreatin, njegova varnost in doziranje\">Kreatin, njegova varnost in doziranje<\/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.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/#Katera_oblika_kreatina_je_najboljsa\" title=\"Katera oblika kreatina je najbolj\u0161a?\">Katera oblika kreatina je najbolj\u0161a?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Ste seznanjeni z <strong>razli\u010dnimi oblikami kreatina<\/strong>? Ali veste, <strong>v \u010dem je kreatin monohidrat bolj\u0161i od mikroniziranega kreatina?<\/strong> \u010ce ste odgovorili z ne, <strong>je ta \u010dlanek kot nala\u0161\u010d za vas<\/strong>. Izvedeli boste vse, kar morate vedeti o <strong>kreatinu in njegovih vrstah<\/strong>. In na koncu vam bomo svetovali, <strong>katera vrsta kreatina je najbolj\u0161a za vas.<\/strong><\/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=\"Kaj_je_kreatin\"><\/span>Kaj je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kreatin je <strong>eno naju\u010dinkovitej\u0161ih in najbolj za\u017eelenih prehranskih dopolnil<\/strong> na fitnes trgu. To pa zaradi \u0161tevilnih koristi, ki jih prina\u0161a \u0161portnikom. Mednje spadajo zlasti <strong>bistveno pove\u010dana zmogljivost, vzdr\u017eljivost in eksplozivnost<\/strong> pri intenzivni fizi\u010dni aktivnosti. Kreatin v telesu med vadbo hitro <strong>proizvede energijo<\/strong>, zaradi tega pa lahko trenirate \u0161e bolj intenzivno. Znan je tudi po <strong>u\u010dinkih na rast mi\u0161i\u010dne mase in mo\u010d<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin<\/span><\/a> je organska molekula, ki <strong>nastane iz aminokislin<\/strong> v telesu. V glavnem nastaja v jetrih in v manj\u0161i meri tudi v ledvicah ter trebu\u0161ni slinavki. <strong>Telo ga obi\u010dajno shranjuje v mi\u0161icah<\/strong>, prena\u0161a pa se tudi v srce in mo\u017egane. Shranjuje <strong>visokoenergetske fosfatne skupine<\/strong> v obliki fosfokreatina, ki se <strong>prena\u0161ajo v ADP<\/strong> (adenozin difosfat). Nato se <strong>pretvori v ATP<\/strong> (adenozin trifosfat), ki je glavni nosilec energije v telesu. Ta vloga kreatina je \u0161e posebej pomembna v okoli\u0161\u010dinah, <strong>ko telo potrebuje veliko koli\u010dino energije<\/strong>, na primer pri zahtevnih telesnih ali du\u0161evnih aktivnostih.<span style=\"color: #ff6600;\"> [1] [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kreatin najdemo tudi v nekaterih \u017eivilih, kot so <strong>goveje meso in ribe<\/strong>. Vendar \u0161portniki posegajo po <a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kreatinu<\/span><\/a> v obliki prehranskih dopolnil, ki se uporabljajo za hitro in enostavno dopolnjevanje potrebne koli\u010dine kreatina. <span style=\"color: #ff6600;\">[1]<\/span><\/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=\"Kaj je kreatin?\" width=\"843\" height=\"562\" title=\"Kaj je 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=\"Kaj je kreatin?\" title=\"Kaj je 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_ucinki_in_koristi\"><\/span>Kreatin &#8211; njegovi u\u010dinki in koristi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Najpomembnej\u0161a prednost kreatina je njegova sposobnost <strong>pove\u010danja mo\u010di in zmogljivosti<\/strong> med treningom. Ta korist kreatina je bila zelo dobro raziskana in vsi rezultati ka\u017eejo na to, da je <a title=\"Kreatin Crea7in - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kreatin<\/span><\/a> <strong>koristen dodatek<\/strong>. Z uporabo kreatina v kombinaciji z rednimi treningi lahko pospe\u0161ite <strong>rast \u010diste mi\u0161i\u010dne mase<\/strong>. V \u0161tevilnih raziskavah so kreatin testirali tudi pri anaerobni \u0161portni aktivnosti, zato tudi tukaj rezultati ka\u017eejo na <strong>izbolj\u0161ano zmogljivost<\/strong>. <span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kreatin lahko teoreti\u010dno vpliva na <strong>kognitivne sposobnosti<\/strong>. \u0160e vedno pa ni bil dovolj preizku\u0161en, da bi ta u\u010dinek v celoti potrdili.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vendar pa so \u0161tudije zaznale zmanj\u0161anje du\u0161evne utrujenosti pri du\u0161evno zahtevnih dejavnostih, pomanjkanju spanja ali travmati\u010dni po\u0161kodbi mo\u017eganov. Hkrati lahko kreatin izbolj\u0161a <strong>delovni spomin<\/strong>, verjetno le pri ljudeh z zelo nizko ravnjo kreatina, kot so vegetarijanci ali starej\u0161i. <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\"><a title=\"Kreatin - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin<\/span><\/a> \u017ee dolgo u\u017eiva priljubljenost v skupnosti ljubiteljev fitnesa, saj je <strong>finan\u010dno sprejemljiv in zelo u\u010dinkovit dodatek<\/strong>. Primeren je za za\u010detnike, a tudi vrhunski \u0161portniki se ne prito\u017eujejo nad njim. <strong>Na trgu boste na\u0161li razli\u010dne vrste kreatina<\/strong>, kar vas lahko malce zmede. Zato smo se odlo\u010dili, da vam jih predstavimo in razlo\u017eimo v naslednjih vrsticah.<\/span><\/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=\"Kreatin_in_njegove_oblike\"><\/span>Kreatin in njegove oblike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ker ima kreatin ve\u010d oblik, verjamemo, da je te\u017eko izbrati tistega, ki vam bo pomagal pri tem, da bodo vaje za vas u\u010dinkovitej\u0161e. Oglejmo si <strong>najpogostej\u0161e vrste kreatina<\/strong>, s katerimi se lahko sre\u010date pri nakupu prehranskih dopolnil.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Kreatin monohidrat<\/h3>\n\n\n\n<p><span lang=\"SL\"><a title=\"Kreatin monohidrat - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin monohidrat<\/span><\/a> je najpogostej\u0161a vrsta kreatina na trgu. To je tudi oblika, ki so jo strokovnjaki v mnogih raziskavah <strong>najbolj znanstveno raziskali<\/strong> in preizkusili. <strong>V bistvu to pomeni,<\/strong> <strong>da smo pri u\u017eivanju monohidrata opazili ve\u010dino znanstvenih u\u010dinkov kreatina.<\/strong><\/span><\/p>\n\n\n\n<p><span lang=\"SL\">Kreatin monohidrat je sestavljen iz <strong>molekule kreatina in molekule vode<\/strong>. Pri njegovi izdelavi pa se uporabljajo razli\u010dne metode priprave. \u010ce odstranimo molekulo vode, gre za <strong>brezvodni kreatin<\/strong>. Odstranitev vode pove\u010da koli\u010dino kreatina v odmerku izdelka. <strong>Brezvodni kreatin vsebuje 100% kreatina<\/strong>, klasi\u010dni kreatin monohidrat pa pribli\u017eno <strong>90% \u010distega kreatina<\/strong>. Hkrati koli\u010dina kreatina v izdelku <strong>vpliva tudi na samo ceno<\/strong> prehranskega dopolnila.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Druge oblike vklju\u010dujejo <a title=\"Mikroniziran kreatin monohidrat v prahu - GymBeam\" href=\"https:\/\/gymbeam.si\/mikroniziran-kreatin-monohidrat-100-creapure-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">mikroniziran kreatin<\/span><\/a> ali mehansko predelani kreatin z <strong>bolj\u0161o topnostjo v vodi<\/strong>. Teoreti\u010dno je mogo\u010de, da bolj\u0161a topnost proizvoda <strong>vodi do hitrej\u0161e absorpcije snovi v telesu<\/strong>, vendar to \u0161e ni dovolj potrjeno. <span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n\n<p><span lang=\"SL\">Kljub tem majhnim razlikam pri predelavi je verjetno, da je vsaka oblika kreatin monohidrata <strong>v enakem odmerku podobno u\u010dinkovita<\/strong>. \u017de <strong>5 do 10 g kreatin monohidrata<\/strong> lahko privede do pove\u010dane u\u010dinkovitosti, vzdr\u017eljivosti in velikosti mi\u0161ic. <span style=\"color: #ff6600;\">[10]<\/span><\/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><span lang=\"SL\"><a title=\"Kreatin HCI - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-hcl-120kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin hidroklorid<\/span><\/a> (HCI) je priljubljen <strong>zaradi svoje dobre topnosti v vodi<\/strong>. Ta oblika je posledica vezave kreatina na molekulo hidroklorida. Ena \u0161tudija je potrdila, da je kreatin hidroklorid <strong>38-krat bolj topen<\/strong> kot kreatin monohidrat. Verjamejo tudi, da se kreatin HCI lahko <strong>u\u010dinkoviteje absorbira v telo<\/strong>. Zato ima ve\u010dina prehranskih dopolnil, ki vsebujejo to vrsto kreatina, <strong>manj kot 1 g aktivne sestavine na odmerek<\/strong>. To je bistveno manj\u0161i dele\u017e v primerjavi s kreatin monohidratom, ki ga obi\u010dajno najdemo v 5-gramskih odmerkih. <span style=\"color: #ff6600;\">[10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Na \u017ealost <strong>\u0161e ni dovolj raziskav<\/strong>, ki bi potrdile te u\u010dinke na ljudi. <strong>Manjkajo tudi<\/strong> <strong>\u0161tudije za raziskovanje razlik<\/strong> v u\u010dinkih kreatina HCI in kreatin monohidrata. Vendar to ne pomeni, da kreatin HCI ni u\u010dinkovit. Nasprotno, primeren je za ljudi, ki jim kreatin monohidrat povzro\u010da \u017eelod\u010dne te\u017eave. Pri kreatin hidrokloridu se <strong>ti ne\u017eeleni u\u010dinki pojavljajo v veliko manj\u0161i meri<\/strong>. <span style=\"color: #ff6600;\">[11] [12]<\/span><\/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 kelat\" width=\"843\" height=\"562\" title=\"Vrste kreatina - kreatin hidroklorid, Kre-Alkalyn, kreatin magnezijev kelat\"\/><\/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><span lang=\"SL\">Kre-Alkalyn ali <a title=\"Druge oblike kreatina - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-druge-oblike\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">puferirani kreatin monohidrat<\/span><\/a> je oblika kreatina, ki vsebuje nekoliko bazi\u010den pra\u0161ek, na primer bikarbonat. Proizvajalci trdijo, da dodajanje tega pufra ustvari <strong>nekoliko bazi\u010dno spojino<\/strong>, ki lahko zmanj\u0161a razpad kreatina v \u017eelodcu in <strong>izbolj\u0161a njegovo absorpcijo v mi\u0161ice<\/strong>. Kre-Alkalyn se prodaja sam ali kot dopolnilo v \u0161tevilnih predvadbenih stimulansih.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Trenutno je le ena \u0161tudija ocenjevala u\u010dinkovitost te oblike kreatina. Gre za \u0161tudijo iz leta 2012, v kateri so bile vidne <strong>podobne izbolj\u0161ave v zmogljivosti<\/strong> med razli\u010dnimi testnimi skupinami. Prva skupina je <strong>28 dni<\/strong> prejemala 5 g kreatin monohidrata, druga skupina je u\u017eivala ekvivalenten odmerek Kre-Alkalyna, tretja skupina pa je dnevno prejemala majhen odmerek Kre-Alkalyna (1,5 g). Skupine, ki so prejemale 5-gramske odmerke, <strong>so za\u010dele s testi 7-dnevne faze nasi\u010denja<\/strong> in pri tem u\u017eivale 5 g kreatina 4-krat na dan. <span style=\"color: #ff6600;\">[13]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kot rezultat tega, so vse skupine znatno <strong>pove\u010dale svojo mi\u0161i\u010dno maso<\/strong>, izbolj\u0161ale odstotek ma\u0161\u010dob in mo\u010d v nogah in rokah. Tudi skupina, ki je prejemala manj\u0161e odmerke in ni prestala faze nasi\u010denja, je <strong>dosegla primerljive vrednosti<\/strong>. Pomembno pa je omeniti, da so imeli preiskovanci, ki so prejemali kreatin monohidrat, po 28 dneh <strong>pove\u010dano vsebnost kreatina v mi\u0161icah za 50,4%<\/strong>, skupina, ki je prejemala <strong>Kre-Alkalyn, pa le za 27,3%<\/strong>. <span style=\"color: #ff6600;\">[13]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">To pomeni, da boste pri uporabi Kre-Alkalyna in kreatin monohidrata <strong>videli enake rezultate<\/strong>. S Kre-Alkalynom <strong>se zdi, da je manj\u0161i odmerek dovolj<\/strong> in ne potrebuje faze nasi\u010denja. <span style=\"color: #ff6600;\">[14]<\/span><\/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 magnezijev kelat<\/h3>\n\n\n\n<p><span lang=\"SL\">Kreatin magnezijev kelat je \u0161e ena oblika kreatina, ki <strong>nastane z vezanjem <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezija<\/a><\/strong> na molekulo kreatina. Njegovi u\u010dinki so bili raziskani v eni \u0161tudiji, v kateri so strokovnjaki primerjali <strong>dvigovanje ute\u017ei s klopi in zmogljivost \u0161portnikov<\/strong>, razdeljenih v 3 skupine. Prva skupina je prejemala kreatin monohidrat, druga kreatin magnezijev kelat in tretja skupina placebo. <strong>Obe skupini s kreatinom<\/strong> <strong>sta svoje zmogljivosti pove\u010dali<\/strong> bolj kot skupina s placebom. Iz tega sledi, da je kreatin magnezijev kelat u\u010dinkovit, vendar ne bolj ali manj kot <a title=\"Kreatin monohidrat - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kreatin monohidrat<\/span><\/a>. <span style=\"color: #ff6600;\">[15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Druga \u0161tudija iz leta 2003 ka\u017ee na to, da bi lahko kreatin magnezijev kelat <strong>pove\u010dal zmogljivost brez dodane te\u017ee vode<\/strong>, ki jo s seboj obi\u010dajno prinese kreatin. To bi bilo \u0161e posebej koristno za \u0161portnike, ki si prizadevajo <strong>ohraniti svojo te\u017eo kar se da nizko<\/strong>. Seveda pa moramo ta predlog sprejeti previdno, saj ga je potrdila le ena \u0161tudija in <strong>potrebne so bolj poglobljene raziskave<\/strong>. <span style=\"color: #ff6600;\">[16]<\/span><\/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=\"Oblike in vrste kreatina - kreatin etil ester, kreatin citrat\" width=\"843\" height=\"562\" title=\"Oblike in 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><span lang=\"SL\">Kreatin etil ester je obogaten z organsko komponento &#8211; estrom. Nekateri prodajalci trdijo, da se <strong>bolje absorbira in ima dalj\u0161i razpolovni \u010das<\/strong> kot obi\u010dajni kreatin monohidrat, ker se la\u017eje raztopi v ma\u0161\u010dobi. Za razliko od drugih vrst kreatina, ki jih obravnavamo v tem \u010dlanku, <strong>nam etil ester ni najljub\u0161i<\/strong>. \u0160tudije se ne strinjajo glede rezultatov njegove u\u010dinkovitosti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ena od raziskav je pokazala, da je 7 tednov dopolnjevanja kreatin etil estra povzro\u010dilo <strong>ni\u017eje razmerje kreatina v mi\u0161icah in krvi<\/strong> kot kreatin monohidrat. Poleg tega lahko njegova uporaba povzro\u010di <strong>ve\u010dje plazemske koncentracije stranskega produkta kreatinina<\/strong>. Obi\u010dajno se kreatinin izlo\u010di iz telesa kot odpadni produkt, vendar to za ledvice ne preve\u010d ne\u017een proces. Zato <strong>u\u017eivanje kreatin etil estra ni priporo\u010dljiva<\/strong>. <span style=\"color: #ff6600;\">[18]<\/span><\/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><span lang=\"SL\">Proizvaja se s kombiniranjem kreatina z organsko citronsko kislino<\/span><\/strong><span lang=\"SL\">, ki jo najdemo v citrusih in se pogosto uporablja kot naravni okus v prehranskih dopolnilih. Vendar pa \u0161tudija Mednarodne zveze za \u0161portno prehrano (ISSN) iz leta 2007 <strong>ni ugotovila pomembnih razlik<\/strong> v absorpciji kreatin citrata v primerjavi s kreatin monohidratom. <strong>Kreatin citrat pa je vsekakor bolj topen v vodi<\/strong>, vendar to \u0161e ni zadosten razlog, da pomislimo, da ga \u010dlove\u0161ko telo tudi u\u010dinkoviteje absorbira. <span style=\"color: #ff6600;\">[19]&nbsp;<\/span><\/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><span lang=\"SL\">Kreatin malat <strong>se ve\u017ee na jabol\u010dno kislino<\/strong>, \u0161e eno organsko kislino, ki jo pogosto najdemo v sadju. <strong>\u017de sama jabol\u010dna kislina lahko pove\u010da vzdr\u017eljivost<\/strong>, zaradi \u010desar so jo proizvajalci za\u010deli kombinirati s kreatinom. <span style=\"color: #ff6600;\">[10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\"><a title=\"Druge oblike kreatina - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-druge-oblike\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kreatin malat<\/span><\/a> je bil potrjen z ve\u010d \u0161tudijami, ki ka\u017eejo na to, da<strong> izbolj\u0161uje anaerobne sposobnosti<\/strong> \u0161portnikov, ki se ukvarjajo z judom, sprintom in borilnimi ve\u0161\u010dinami. Vendar pa niso bile izvedene nobene kontrolne raziskave, ki bi primerjale kreatin malat z monohidratom in placebom. Tako kot kreatin citrat se tudi kreatin malat <strong>la\u017eje raztopi v vodi<\/strong>. <span style=\"color: #ff6600;\">[20]<\/span><\/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><span lang=\"SL\">Kreatin nitrat je <strong>ena izmed novej\u0161ih oblik kreatina<\/strong>. Proizvajalci trdijo, da bodo \u0161portniki z vezavo molekule kreatina na molekulo nitrata potrebovali manj\u0161i odmerek kot pri kreatin monohidratu. <strong>A poglejmo, kaj pravijo \u0161tudije.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u0160tudija iz leta 2016 je zabele\u017eila <strong>vpliv<\/strong> <strong>kreatin nitrata na pove\u010danje zmogljivosti<\/strong>. Vendar rezultati <strong>niso potrdili nobenih pomembnih razlik<\/strong> med skupinami oseb, ki so prejemale kreatin nitrat, kreatin monohidrat ali kreatin citrat v manj\u0161ih odmerkih. So pa vse te skupine dosegle veliko bolj\u0161e rezultate kot preskusna skupina, ki je prejemala placebo. <span style=\"color: #ff6600;\">[17]<\/span><\/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 in njegove oblike, vrste - kreatin nitrat, glukonat\" width=\"843\" height=\"562\" title=\"Kreatin in njegove oblike, 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. Kreatin glukonat<\/h3>\n\n\n\n<p><span lang=\"SL\">To je kreatin, ki ga <strong>nase ve\u017ee molekula glukoze.<\/strong> Obstaja teorija, da se <strong>kreatin glukonat absorbira bolj u\u010dinkovito<\/strong>, ker je kombiniran z inzulinom, obogatenim z ogljikovimi hidrati. Vendar \u0161e <strong>ni bila objavljena nobena \u0161tudija<\/strong>, ki bi to teorija tudi potrdila. <span style=\"color: #ff6600;\">[24]<\/span><\/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><span lang=\"SL\"><a title=\"Kreatin piruvat - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kreatin<\/a> piruvat nastaja <strong>z vezanjem piruvi\u010dne kisline<\/strong> in je zelo zanimiva kombinacija med posameznimi oblikami kreatina. Mnenja \u0161tudij o njegovi u\u010dinkovitosti pa so precej me\u0161ana. Ena od \u0161tudij je pokazala, da <strong>ima bolj\u0161i vpliv na vzdr\u017eljivost<\/strong> kot kreatin citrat (za katerega menimo, da je u\u010dinkovita vrsta kreatina), druga \u0161tudija pa je pokazala, da vzdr\u017eljivosti sploh ne izbolj\u0161a. <span style=\"color: #ff6600;\">[21] [22]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Nekatere \u0161tudije ka\u017eejo tudi na to, da v primerjavi s kreatin monohidratom <strong>kreatin piruvat vodi do vi\u0161je vsebnosti kreatina v krvi<\/strong>. To bi lahko pomenilo <strong>manj kreatina v mi\u0161icah<\/strong>, kar na koncu niti ni u\u010dinkovito. Zato je v tej \u0161tudiji sklenjeno, da je <strong>malo verjetno, da bi bil kreatin piruvat bolj biolo\u0161ko uporaben<\/strong> kot kreatin monohidrat. <span style=\"color: #ff6600;\">[23]<\/span><\/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=\"Ve\u010dkomponentni kreatin - Crea7in - zdru\u017euje ve\u010d vrst kreatina\" title=\"Ve\u010dkomponentni kreatin - Crea7in - zdru\u017euje ve\u010d vrst 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. Kreatin-alfa-ketoglutarat<\/h3>\n\n\n\n<p><span lang=\"SL\">Znan je tudi kot kreatin AKG, ki ga proizvajajo iz alfa-ketoglutarne kisline in kreatina. Teorije pravijo, da se alfa-ketoglutarat kot predhodnik glutamina <strong>bolje absorbira v \u010drevesju<\/strong>. Slu\u017ei tudi za <strong>prepre\u010devanje \u017eelod\u010dnih te\u017eav<\/strong> in driske, ki pestijo nekatere \u0161portnike, kadar u\u017eivajo kreatin. Poleg tega uporabniki kreatin AKG-ja trdijo, da se <strong>bolj u\u010dinkovito absorbira<\/strong> in ima za posledico ve\u010dje koncentracije kreatina v mi\u0161icah kot monohidrat. Vendar pa trenutno <strong>ni dovolj dokazov<\/strong> iz relevantnih \u0161tudij, ki bi podprle te teorije. <span style=\"color: #ff6600;\">[10]<\/span><\/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. Ve\u010dkomponentni kreatin<\/h3>\n\n\n\n<p><span lang=\"SL\"><a title=\"Ve\u010dkomponentni kreatin - GymBeam\" href=\"https:\/\/gymbeam.si\/veckomponentni-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Ve\u010dkomponentni kreatin<\/span><\/a> <strong>zdru\u017euje ve\u010d vrst kreatina<\/strong> v enem izdelku. Zdru\u017euje <strong>prednosti in u\u010dinke razli\u010dnih oblik kreatina<\/strong> v eni sami me\u0161anici. Na primer, vsebuje lahko 7 vrst kreatina, tako kot izdelek <a title=\"Kreatin Crea7in - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Crea7in<\/span><\/a>. Fizi\u010dno aktivni ljudje in <strong>\u0161portniki bodo cenili njegove prednosti<\/strong>, kot so hitra absorpcija, rast mi\u0161ic, <strong>vi\u0161ja raven energije in pove\u010dana zmogljivost<\/strong>. \u010ce ne morete izbrati med razli\u010dnimi vrstami kreatina, je ve\u010dkomponentni kreatin <strong>prava izbira<\/strong> za vas.<\/span><\/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_njegova_varnost_in_doziranje\"><\/span>Kreatin, njegova varnost in doziranje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Ve\u010dina mitov<\/span><\/strong><span lang=\"SL\">, ki se \u0161irijo o kreatinu, <strong>ni resni\u010dnih.<\/strong> Vendar pa je z leti kreatin izgubil svoj ugled, ker je <strong>v mnogih dr\u017eavah prepovedan, saj naj bi povzro\u010dal raka<\/strong>. <strong>Od leta 2004 pa je kreatin dovoljen v vseh dr\u017eavah<\/strong> in ga ni na nobenem seznamu nevarnih dodatkov. Pa vendar ga imajo nekateri \u0161e danes za <strong>nevaren izdelek, ki \u0161koduje ledvicam<\/strong>. Ni\u010d od tega ne dr\u017ei in <strong>\u0161tevilne raziskave so to tudi potrdile<\/strong>. Razen manj\u0161ih prebavnih te\u017eav, ki jih povzro\u010da prekomerna uporaba kreatina, <strong>pri u\u017eivanju nikakor ne boste ogro\u017eeni.<\/strong> <span style=\"color: #ff6600;\">[7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Primeren dnevni odmerek kreatina je <strong>5 g na dan<\/strong>. Ve\u010dji odmerki kreatina (do 10 g na dan) so lahko koristni <strong>za ljudi z ve\u010djo mi\u0161i\u010dno maso<\/strong>, visoko stopnjo \u0161portne aktivnosti ali za tiste, pri katerih odmerek 5 g preprosto nima u\u010dinka. \u0160portnikom svetujemo, da <strong>kreatin u\u017eivajo pred in po treningu<\/strong>. Med dnevi, ko ne trenirate, lahko kreatin u\u017eivate <strong>kadarkoli tekom dneva<\/strong>. Ne pozabite, da kreatin <strong>pri kratkotrajni uporabi ne deluje<\/strong>. Pri njegovem u\u017eivanju morate biti vztrajni in dosledni. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce jemljete kreatin <strong>brez zadostne koli\u010dine vode<\/strong>, lahko pride do \u017eelod\u010dnih kr\u010dev. <strong>Driska in slabost se pojavljata<\/strong>, \u010de <strong>u\u017eivate preve\u010d kreatina<\/strong>. V tem primeru <strong>zmanj\u0161ajte odmerek in ga razporedite \u010dez dan<\/strong> ter kreatin zau\u017eijte <strong>s hrano in teko\u010dino<\/strong>.<\/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=\"Katera_oblika_kreatina_je_najboljsa\"><\/span>Katera oblika kreatina je najbolj\u0161a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Pomembno je vedeti, da so <strong>rezultati<\/strong> <a title=\"Kreatin monohidrat - GymBeam\" href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kreatin monohidrata<\/span><\/a> <strong>z raziskavami najbolj potrjeni<\/strong>, ti rezultati pa podpirajo njegovo uporabo kot prehransko dopolnilo za <strong>pove\u010danje zmogljivosti, eksplozivnosti in vzdr\u017eljivosti<\/strong>. \u010ce pa vam kreatin monohidrat povzro\u010da te\u017eave s prebavo, <strong>poskusite raje kreatin hidroklorid ali puferirani kreatin, da ubla\u017eite \u017eelod\u010dne te\u017eave<\/strong>. Po drugi strani vam lahko kreatin magnezijev kelat <strong>pomaga pove\u010dati zmogljivost brez dodane te\u017ee vode<\/strong>. Vendar se zavedajte, da je treba trditve o razli\u010dnih oblikah kreatina <strong>podpreti z nadaljnjimi raziskavami<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Povejte nam, kak\u0161ne so <strong>va\u0161e izku\u0161nje s kreatinom<\/strong> in kak\u0161en kreatin uporabljate. \u010ce vam je ta \u010dlanek podal nove informacije, bomo veseli, \u010de ga boste <strong>podprli z deljenjem.<\/strong><\/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<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>Kak\u0161na je razlika med mikroniziranim kreatinom in monohidratom? Izvedite vse, kar morate vedeti o kreatinu, njegovih oblikah in u\u010dinkih na rast mi\u0161ic.<\/p>\n","protected":false},"author":25,"featured_media":141432,"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":[118],"tags":[6771,6507,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252781","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-kreatin-sl","9":"tag-prehranska-dopolnila","10":"tag-rast-misicne-mase-sl","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>Vse, kar morate vedeti o kreatinu in njegovih oblikah - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kak\u0161na je razlika med mikroniziranim kreatinom in monohidratom? 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