{"id":403830,"date":"2022-11-24T08:47:41","date_gmt":"2022-11-24T07:47:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403830"},"modified":"2024-05-29T12:00:17","modified_gmt":"2024-05-29T10:00:17","slug":"kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/","title":{"rendered":"Kreatin: k\u00f6ztudottan n\u00f6veli az izomt\u00f6meget \u00e9s az er\u0151t, de milyen hat\u00e1ssal van az agyra, az immunrendszerre \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Mi_az_a_kreatin\" title=\"Mi az a kreatin?\">Mi az a kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Milyen_etelekben_tartalmaznak_kreatint\" title=\"Milyen \u00e9telekben tartalmaznak kreatint?\">Milyen \u00e9telekben tartalmaznak kreatint?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Hogyan_mukodik_a_kreatin\" title=\"Hogyan m\u0171k\u00f6dik a kreatin?\">Hogyan m\u0171k\u00f6dik a kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Milyen_hatassal_bir_a_kreatin_az_egeszsegre\" title=\"Milyen hat\u00e1ssal b\u00edr a kreatin az eg\u00e9szs\u00e9gre?\">Milyen hat\u00e1ssal b\u00edr a kreatin az eg\u00e9szs\u00e9gre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Kell-e_potolni_a_kreatint\" title=\"Kell-e p\u00f3tolni a kreatint?\">Kell-e p\u00f3tolni a kreatint?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Hogyan_vidd_be_a_kreatint_es_melyik_a_legjobb\" title=\"Hogyan vidd be a kreatint \u00e9s melyik a legjobb?\">Hogyan vidd be a kreatint \u00e9s melyik a legjobb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Biztonsagos-e_es_meddig_erdemes_szedni\" title=\"Biztons\u00e1gos-e \u00e9s meddig \u00e9rdemes szedni?\">Biztons\u00e1gos-e \u00e9s meddig \u00e9rdemes szedni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/#Mire_erdemes_mindebbol_emlekezned\" title=\"Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?\">Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A kreatin egy igaz\u00e1n j\u00f3l ismert \u00e9s n\u00e9pszer\u0171 \u00e9trend-kieg\u00e9sz\u00edt\u0151 azon sportol\u00f3k k\u00f6r\u00e9ben, akik fejleszteni szeretn\u00e9k a sportteljes\u00edtm\u00e9ny\u00fcket, valamint az izomer\u0151 \u00e9s az izomt\u00f6meg n\u00f6vel\u00e9se a c\u00e9ljuk. Manaps\u00e1g <strong>egyre t\u00f6bb ember ismeri<\/strong> \u00e9s <strong>egyre t\u00f6bb kutat\u00e1sban vizsg\u00e1lj\u00e1k.<\/strong> A felsoroltakon k\u00edv\u00fcl <strong>sok m\u00e1s el\u0151nye<\/strong> l\u00e9tezik, amir\u0151l rengetegen m\u00e9g csak nem is tudnak. A kreatin ugyanis nem csak a sportteljes\u00edtm\u00e9nyre van hat\u00e1ssal, de az <strong>agy, az ideg- \u00e9s immurendszer<\/strong> m\u0171k\u00f6d\u00e9s\u00e9re, valamint a <strong>ment\u00e1lis eg\u00e9szs\u00e9gre<\/strong> is. \u00c9pp ez\u00e9rt, mai cikk\u00fcnkben szeretn\u00e9nk neked kicsit mes\u00e9lni a kreatin meglep\u0151, az er\u0151n \u00e9s izmokon is \u00e1t\u00edvel\u0151 hat\u00e1sair\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mai cikk\u00fcnkb\u0151l megtudhatod, hogy hogyan hat a kreatin az al\u00e1bbiakra:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sportteljes\u00edtm\u00e9ny\">sportteljes\u00edtm\u00e9ny<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#regener\u00e1ci\u00f3\">regener\u00e1ci\u00f3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#agy\">agy<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#ment\u00e1lis-probl\u00e9m\u00e1k\">ment\u00e1lis probl\u00e9m\u00e1k<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#idegrendszer\">idegrendszer<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#neurodegenerat\u00edv-betegs\u00e9gek\">neurodegenerat\u00edv betegs\u00e9gek<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#v\u00e9rcukorszint\"><strong>glik\u00e9mia<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#a-sz\u00edv-eg\u00e9szs\u00e9ge\">a sz\u00edv eg\u00e9szs\u00e9ge<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#immunrendszer\">immunrendszer<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#f\u00e1radts\u00e1g\">f\u00e1radts\u00e1g<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#a-b\u0151r-eg\u00e9szs\u00e9ge\">a b\u0151r eg\u00e9szs\u00e9ge<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#eg\u00e9szs\u00e9ges-\u00f6reged\u00e9s\">eg\u00e9szs\u00e9ges \u00f6reged\u00e9s<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_az_a_kreatin\"><\/span>Mi az a kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" aria-label=\"kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a><\/strong> <\/span>egy olyan anyag, mely term\u00e9szetes m\u00f3don van jelen az emberi testben. K\u00fcl\u00f6nb\u00f6z\u0151 aminosavakb\u00f3l &#8211; t\u00f6bbek k\u00f6zt <strong>argininb\u0151l, glicinb\u0151l \u00e9s metionin<\/strong>b\u0151l &#8211; \u00e1ll, ezekb\u0151l hozza l\u00e9tre a szervezet a kreatint. F\u0151 feladata, hogy <strong>azonnali energi\u00e1val<\/strong> l\u00e1ssa el a <strong>r\u00e1szorul\u00f3<\/strong> sz\u00f6veteket, pl. az<strong> izmokat \u00e9s az agyat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>kreatin 95%-a<\/strong> a <strong>v\u00e1zizmokban<\/strong> rakt\u00e1roz\u00f3dik, a t\u00f6bbi pedig az agyban, a ves\u00e9kben, a m\u00e1jban, m\u00edg f\u00e9rfiak eset\u00e9ben a her\u00e9kben is megtal\u00e1lhat\u00f3. Egy \u00e1tlagos, 70 kg-os f\u00e9rfinek nagyj\u00e1b\u00f3l <strong>120-140 g kreatin<\/strong> van a szervezet\u00e9ben. Ennek a mennyis\u00e9gnek azonban mind\u00f6ssze csak <strong>1-2%-a<\/strong> alakul \u00e1t term\u00e9szetes m\u00f3don a vizelettel t\u00e1voz\u00f3 <strong>kreatininn\u00e9.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szervezetnek ezt a mennyis\u00e9get 1-3 g-al kell p\u00f3tolnia ahhoz, hogy a kreatin szintje norm\u00e1l szinten maradjon, mely legink\u00e1bb att\u00f3l f\u00fcgg, hogy<strong> mekkora izomt\u00f6meggel rendelkezel.<\/strong> A kreatin <strong>fel\u00e9t <\/strong>egy\u00e9bk\u00e9nt az <strong>\u00e9trendeddel<\/strong> tudod bevinni, m\u00edg a m\u00e1sik fel\u00e9t a szervezet <strong>egyed\u00fcl \u00e1ll\u00edtja el\u0151.<\/strong> El\u0151\u00e1ll\u00edt\u00e1s\u00e1\u00e9rt legink\u00e1bb a m\u00e1j felel, viszont bizonyos szinten a hasny\u00e1lmirigy \u00e9s a ves\u00e9k is k\u00f6zrem\u0171k\u00f6dnek a folyamatban. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha <strong>v\u00e1ltozatosan \u00e9s eg\u00e9szs\u00e9gesen \u00e9tkezel <\/strong>a kreatintartal\u00e9kodat k\u00f6zel <strong>60-80%-ban<\/strong> p\u00f3tolni tudod. S\u0151t, ha t\u00e1pl\u00e1l\u00e9k-kieg\u00e9sz\u00edt\u0151t is szedsz, a marad\u00e9k <strong>20-40%-ot<\/strong> is sim\u00e1n beviheted. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg\" alt=\"Milyen hat\u00e1sai vannak a kreatinnak?\" class=\"wp-image-401735\" style=\"width:843px;height:562px\" title=\"Milyen hat\u00e1sai vannak a kreatinnak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_etelekben_tartalmaznak_kreatint\"><\/span>Milyen \u00e9telekben tartalmaznak kreatint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberekhez hasonl\u00f3an, a kreatin az \u00e1llatok test\u00e9ben is a v\u00e1zizmokban t\u00e1rol\u00f3dik. \u00c9pp ez\u00e9rt, legjobb forr\u00e1sai a <strong>h\u00fas \u00e9s a hal<\/strong>. Bizonyos mennyis\u00e9gben a <strong>bels\u0151s\u00e9gek<\/strong> is tartalmaznak kreatint. Ezek alapj\u00e1n teh\u00e1t, a h\u00fasmentes \u00e9letm\u00f3dot \u00e9l\u0151 veg\u00e1nok \u00e9s veget\u00e1ri\u00e1nusok <strong>kreatintartal\u00e9kai<\/strong> jelent\u0151sen <strong>alacsonyak<\/strong>, amin valahogy mindenk\u00e9pp v\u00e1ltoztatniuk kell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9rdekes inform\u00e1ci\u00f3k\u00e9nt szolg\u00e1lhat a h\u00fast fogyaszt\u00f3 t\u00e1rsadalomnak, hogy <strong>1 kg h\u00fas kb. 3-5 g kreatint<\/strong> tartalmaz.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c1tlagban mennyi kreatin tal\u00e1lhat\u00f3 a k\u00fcl\u00f6nb\u00f6z\u0151 h\u00fasokban, bels\u0151s\u00e9gekben \u00e9s halakban?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u00c9telek<\/th><th class=\"has-text-align-center\" data-align=\"center\">Marhah\u00fas<\/th><th class=\"has-text-align-center\" data-align=\"center\">Csirkeh\u00fas<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ny\u00falh\u00fas<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vese<\/th><th class=\"has-text-align-center\" data-align=\"center\">Marham\u00e1j<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tonhal<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/lazac\/\" class=\"ek-link\">Lazac<\/a><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kreatin Tartalom (g\/1 kg)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 &#8211; 5.5*<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 &#8211; 4.1*<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.23<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">*obsah z\u00e1vis\u00ed na druhu m\u00e4sa , <span style=\"color:#ff6600\" class=\"tadv-color\">[13,17,20]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>150 g<\/strong> <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/marha\/\" class=\"ek-link\">marhah\u00fassal<\/a> nagyj\u00e1b\u00f3l <strong>0,6 g<\/strong> kreatint viszel a szervezetedbe, vagyis nagyj\u00e1b\u00f3l a <strong>fel\u00e9t annak a mennyis\u00e9gnek<\/strong>, amit az <strong>\u00e9trendeddel<\/strong> kell p\u00f3tolnod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"28876,46066,61477,78079,82252\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_mukodik_a_kreatin\"><\/span>Hogyan m\u0171k\u00f6dik a kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin <strong>azonnali energiaforr\u00e1sk\u00e9nt<\/strong> szolg\u00e1l annak k\u00f6sz\u00f6nhet\u0151en, hogy rendk\u00edv\u00fcl gyorsan k\u00e9pes<strong> regener\u00e1lni a szervezet f\u0151 energiaforr\u00e1sak\u00e9nt<\/strong> sz\u00e1mon tartott <strong>adenozin-trifoszf\u00e1tot (ATP).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ATP-b\u0151l sz\u00e1rmaz\u00f3 energia felhaszn\u00e1l\u00e1sa ut\u00e1n (pl. fut\u00e1skor vagy s\u00falyemel\u00e9skor), <strong>l\u00e9trej\u00f6n az ADP (adenozin-difoszf\u00e1t)<\/strong> molekula. Ha m\u00e9g t\u00f6bb energi\u00e1ra van sz\u00fcks\u00e9g, az <strong>ADP-t<\/strong> musz\u00e1j <strong>ATP-v\u00e9 visszaalak\u00edtani.<\/strong> Bizonyos helyzetekben viszont, mondjuk egy intenz\u00edv anaerob edz\u00e9s k\u00f6zben, az ATP-t lehetetlen el\u00e9g gyorsan regener\u00e1lni. Ekkor j\u00f6n k\u00e9pbe a kreatin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin nagyj\u00e1b\u00f3l <strong>60%-a<\/strong> <strong>foszfokreatink\u00e9nt<\/strong> tal\u00e1lhat\u00f3 meg a testben. A foszfokreatin egy foszf\u00e1t csoportot hordoz mag\u00e1ban, mely sz\u00fcks\u00e9g eset\u00e9n gyorsan az ADP-hez k\u00f6t\u0151dik \u00e9s ATP-t hoz l\u00e9tre. A kreatin szerepe teh\u00e1t olyan helyzetekben a legfontosabb, amikor a testnek azonnal, nagy mennyis\u00e9g\u0171 energi\u00e1ra van sz\u00fcks\u00e9ge, pl. a m\u00e1r eml\u00edtett magas intenzit\u00e1s\u00fa edz\u00e9sek eset\u00e9ben. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindazon\u00e1ltal, nem az izomt\u00f6meg az egyetlen testr\u00e9sz, mely sokszor azonnali energiap\u00f3tl\u00e1sra szorul. A kreatin funkci\u00f3i sok m\u00e1s ter\u00fcleteken is hasznosnak bizonyulnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-749x1124.jpg\" alt=\"A kreatin hat\u00e1sa az er\u0151re\" class=\"wp-image-401758\" title=\"A kreatin hat\u00e1sa az er\u0151re\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767.jpg 1600w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Milyen_hatassal_bir_a_kreatin_az_egeszsegre\"><\/span>Milyen hat\u00e1ssal b\u00edr a kreatin az eg\u00e9szs\u00e9gre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin egy rendk\u00edv\u00fcl j\u00f3l ismert kieg\u00e9sz\u00edt\u0151 a <strong>teljes\u00edtm\u00e9ny\u00fck, az erej\u00fck \u00e9s az izmaik n\u00f6vel\u00e9s\u00e9t<\/strong> megc\u00e9lz\u00f3 sportemberek k\u00f6r\u00e9ben. Az el\u0151nyei azonban m\u00e1s ter\u00fcleteket is \u00e9rintenek. Kider\u00fclt p\u00e9ld\u00e1ul, hogy a kreatin m\u00e9g a k\u00fcl\u00f6nb\u00f6z\u0151 <strong>neurol\u00f3giai folyamatokban, a regener\u00e1ci\u00f3ban \u00e9s a v\u00e9rcukorszint stabilan tart\u00e1s\u00e1ban<\/strong> is hatalmas szerepet j\u00e1tszik. Sz\u00f3val, milyen hat\u00e1sai is vannak a kreatinnak?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">1. N\u00f6veli az er\u0151t \u00e9s az izomt\u00f6meget, valamint jav\u00edtja a teljes\u00edtm\u00e9nyt<\/h3>\n\n\n\n<p>A kreatin legismertebb \u00e9s legt\u00f6bbet kutatott funkci\u00f3ja az a k\u00e9pess\u00e9ge, hogy k\u00e9pes azonnal <strong>energi\u00e1t<\/strong> sz\u00e1ll\u00edtani az izmoknak, ez\u00e1ltal <strong>fokozza a teljes\u00edtm\u00e9nyt \u00e9s n\u00f6veli az er\u0151t.<\/strong> Tov\u00e1bb\u00e1, haszn\u00e1lat\u00e1val b\u0151v\u00edthet\u0151 az izmokban tal\u00e1lhat\u00f3 kreatin-foszf\u00e1t tartal\u00e9k, melyet k\u00e9s\u0151bb a test r\u00f6videbb id\u0151tartam\u00fa, magas-intenzit\u00e1s\u00fa edz\u00e9sek sor\u00e1n tud felhaszn\u00e1lni. <span style=\"color: #ff6600\">[6,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin, mint \u00e9trend-kieg\u00e9sz\u00edt\u0151 az izomt\u00f6meget is n\u00f6veli. Nagy a val\u00f3sz\u00edn\u0171s\u00e9ge ugyanis, hogy hozz\u00e1j\u00e1rul az izomrostokat \u00e9p\u00edt\u0151 <strong>feh\u00e9rj\u00e9k k\u00e9pz\u0151d\u00e9s\u00e9hez.<\/strong> R\u00e1ad\u00e1sul, <strong>megk\u00f6ti a v\u00edz egy r\u00e9sz\u00e9t<\/strong>, \u00edgy annak<strong> tartalma megn\u0151 az izomsejtekben.<\/strong> Ennek k\u00f6vekezt\u00e9ben azt\u00e1n az izmok szemmel l\u00e1that\u00f3an <strong>nagyobb\u00e1 \u00e9s s\u00falyosabb\u00e1 v\u00e1lnak.<\/strong><\/p>\n\n\n\n<p>Ha r\u00e9szletesebben is \u00e9rdekel, hogy hogyan hat a kreatin a sportteljes\u00edtm\u00e9nyre \u00e9s az izomt\u00f6megre, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/kreatin-utmutato-a-maximalis-izomtomeg-noveleshez\/\" target=\"_blank\" aria-label=\"Kreatin \u00fatmutat\u00f3 a maxim\u00e1lis izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin \u00fatmutat\u00f3 a maxim\u00e1lis izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez<\/strong><\/a> c. cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">2. J\u00f3t\u00e9konyan hat a regener\u00e1ci\u00f3ra<\/h3>\n\n\n\n<p>A kreatin abban is seg\u00edt, hogy <strong>egy neh\u00e9z, meger\u0151ltet\u0151 edz\u00e9s ut\u00e1n a test regener\u00e1l\u00f3djon<\/strong> \u00e9s emellett t\u00e1mogatja, hogy az \u00e9tkez\u00e9sb\u0151l sz\u00e1rmaz\u00f3 sz\u00e9nhidr\u00e1tok <strong>glikog\u00e9nk\u00e9nt<\/strong> t\u00e1rol\u00f3djanak az izmokban. A glikog\u00e9nr\u0151l \u00e9rdemes tudni, hogy elengedhetetlen\u00fcl fontos az izomt\u00f6meg megfelel\u0151 regener\u00e1l\u00e1s\u00e1hoz \u00e9s hozz\u00e1j\u00e1rul a t\u00faledzetts\u00e9g megel\u0151z\u00e9s\u00e9hez. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy kem\u00e9nyebb edz\u00e9s, pl. er\u0151nl\u00e9ti edz\u00e9sek, sor\u00e1n <strong>term\u00e9szetes, hogy az izomrostok s\u00e9r\u00fclnek.<\/strong> Nos, a kreatinnal kapcsolatban m\u00e1r kimutatt\u00e1k, hogy <strong>k\u00e9pes felgyors\u00edtani a rostok gy\u00f3gyul\u00e1s\u00e1t.<\/strong> Azokban a vizsg\u00e1latokban, melyekben a kreatin edz\u00e9s ut\u00e1ni izomk\u00e1rosod\u00e1sra gyakorolt hat\u00e1s\u00e1t figyelt\u00e9k meg, jelent\u0151s <strong>cs\u00f6kken\u00e9st figyeltek meg az izomk\u00e1rosod\u00e1s mutat\u00f3iban<\/strong> (anyagok, melyeknek mennyis\u00e9ge izomk\u00e1rosod\u00e1skor megn\u0151) pl. a kreatin-kin\u00e1zn\u00e1l.<span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin tov\u00e1bb\u00e1<strong> izomsorvad\u00e1s<\/strong> (eg\u00e9szs\u00e9g\u00fcgyi okok vagy sportszeg\u00e9ny \u00e9letm\u00f3d k\u00f6vetkezt\u00e9ben) vagy egy s\u00e9r\u00fcl\u00e9s ut\u00e1ni rehabilit\u00e1ci\u00f3ban is l\u00e9nyeges v\u00e1ltoz\u00e1sokat hozhat tekintve, hogy j\u00f3t\u00e9kony tulajdons\u00e1gai k\u00f6z\u00e9 az izoms\u00e9r\u00fcl\u00e9sekkor gyakorta megjelen\u0151 gyullad\u00e1sok cs\u00f6kkent\u00e9s\u00e9t is sorolhatjuk.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg\" alt=\"A kreatin hat\u00e1sa a regener\u00e1ci\u00f3ra\" class=\"wp-image-401778\" style=\"width:843px;height:562px\" title=\"A kreatin hat\u00e1sa a regener\u00e1ci\u00f3ra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"brain\">3. Az agym\u0171k\u00f6d\u00e9st \u00e9s a kognit\u00edv k\u00e9pess\u00e9geket is befoly\u00e1solja<\/h3>\n\n\n\n<p>Az idegrendszernek \u00e9s az agynak <strong>rengeteg energi\u00e1ra<\/strong> van sz\u00fcks\u00e9ge ahhoz, hogy m\u0171k\u00f6dni tudjanak. Az agy pl. <strong>a napi energiabevitel<\/strong> mintegy <strong>20%-\u00e1t<\/strong> kisaj\u00e1t\u00edtja. A kreatin az izomsejtekhez hasonl\u00f3an az agy eset\u00e9ben is <strong>gyors foszf\u00e1t-csoport forr\u00e1sk\u00e9nt szolg\u00e1l az ATP k\u00e9pz\u00e9s\u00e9hez.<\/strong> A kreatin m\u00e1sik fontos tulajdons\u00e1ga, hogy energiaig\u00e9nyes feladatok elv\u00e9gz\u00e9sekor energi\u00e1t ad az agynak. Ilyen mondjuk az, amikor valamilyen <strong>komplik\u00e1lt, kognit\u00edv feladat<\/strong> \u00e1ll el\u0151tted vagy stresszesek a k\u00f6r\u00fclm\u00e9nyek, pl. <strong>kialvatlans\u00e1g<\/strong> vagy <strong>oxig\u00e9nhi\u00e1ny<\/strong>. Ez az egyik oka annak, hogy a kreatin alapb\u00f3l megtal\u00e1lhat\u00f3 az agyban. <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>A <strong>kreatin anyagcser\u00e9j\u00e9nek<\/strong> l\u00e9teznek <strong>bizonyos genetikai rendelleness\u00e9gei<\/strong>, melyek bizony <strong>ment\u00e1lis \u00e9s fejl\u0151d\u00e9si rendelleness\u00e9gekkel<\/strong> j\u00e1rnak. Ez\u00e9rt a kreatin rendk\u00edv\u00fcl fontos szereppel b\u00edr a ment\u00e1lis \u00e9s kognit\u00edv k\u00e9pess\u00e9gekre n\u00e9zve. <span style=\"color: #ff6600\">[2,7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban, az izmokkal ellent\u00e9tben, az agy k\u00e9pes el\u0151\u00e1ll\u00edtani mag\u00e1nak ezt az anyagot \u00e9s nem f\u00fcgg sem a t\u00e1pl\u00e1l\u00e9kbevitelt\u0151l, sem m\u00e1s szervek termel\u00e9s\u00e9t\u0151l. Viszont, ha valami\u00e9rt alapvet\u0151en <strong>alacsony<\/strong> a kreatinszinted, <strong>\u00e9rdemes<\/strong> p\u00f3tolnod valahogy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem v\u00e9letlen, hogy az ut\u00f3bbi id\u0151ben a kreatint is <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/mentalis-teljesitmeny\" target=\"_blank\" aria-label=\"nootropikumk\u00e9nt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropikumk\u00e9nt<\/a><\/span> emlegetik. Az eml\u00edtett anyagokr\u00f3l tudom\u00e1nyosan bebizony\u00edtott\u00e1k, hogy pozit\u00edvan j\u00e1rulnak hozz\u00e1 az agyi funkci\u00f3khoz, pl. a mem\u00f3ri\u00e1hoz, a koncentr\u00e1ci\u00f3hoz, a tanul\u00e1si k\u00e9pess\u00e9ghez stb.<\/p>\n\n\n\n<p>Ha tov\u00e1bbi inform\u00e1ci\u00f3k \u00e9rdekelnek a nootropikumokr\u00f3l, ne hagyd ki <a aria-label=\"Nootropikumok az agyi \u00e9s a mem\u00f3ria funkci\u00f3k jav\u00edt\u00e1s\u00e1ra, amelyeket ismerned kell  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/nootropikumok-az-agyi-es-a-memoria-funkciok-javitasara-amelyeket-ismerned-kell\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropikumok az agyi \u00e9s a mem\u00f3ria funkci\u00f3k jav\u00edt\u00e1s\u00e1ra, amelyeket ismerned kell<\/strong> <\/a>c. cikk\u00fcnket.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1124x750.jpg\" alt=\"A kreatin hat\u00e1sa az agyra\" class=\"wp-image-401793\" style=\"width:843px;height:563px\" title=\"A kreatin hat\u00e1sa az agyra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-2048x1367.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-768x513.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A kreatin hat\u00e1sa az agyra<\/h4>\n\n\n\n<p>Ha nem alszol eleget, azzal jelent\u0151sen megterheled mind a testedet, mind az agyadat. A kutat\u00e1sok sor\u00e1n m\u00e1r azt is kimutatt\u00e1k, hogy egy kialvatlan ember <strong>agy\u00e1ban sokkal alacsonyabb a kreatin szintje<\/strong>, mint a j\u00f3 alv\u00f3k\u00e9ban. Ez\u00e1ltal, ha rendszeresen szedsz kreatint, m\u00edg <strong>kialvatlan<\/strong> vagy, azzal serkentheted az agyi funkci\u00f3idat. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persze, m\u00e9g akkor is, ha a kutat\u00f3k 100%-ig biztosak lenn\u00e9nek a hat\u00e1s\u00e1ban, akkor sem lenne helyes csup\u00e1n a kreatinra hagyatkozni \u00e9s mell\u0151zni az alv\u00e1st. M\u00e9g mindig azzal tehetsz a legt\u00f6bbet<strong> a tested \u00e9s az agyad m\u0171k\u00f6d\u00e9s\u00e9\u00e9rt,<\/strong> ha <strong>7-9 min\u0151s\u00e9gi \u00f3r\u00e1t t\u00f6ltesz el <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-gyorsan-elaludni-probald-ki-ezeket-az-egyszeru-tippeket-a-jobb-alvashoz\/\" target=\"_blank\" aria-label=\"alv\u00e1ssal. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alv\u00e1ssal.<\/a><\/span><\/strong><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<h4 class=\"wp-block-heading\">Milyen helyzetekben lehet hat\u00e1sos a kreatin az agyra?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Megterhel\u0151 kognit\u00edv feladatok (inform\u00e1ci\u00f3feldolgoz\u00e1s, mem\u00f3ria, figyelem, koncentr\u00e1ci\u00f3 stb.)<\/li>\n\n\n\n<li>Fokozott kognit\u00edv teljes\u00edtm\u00e9nyt ig\u00e9nyl\u0151 helyzetek &#8211; neh\u00e9z id\u0151szakok a munkahelyen, rengeteg iskolai k\u00f6teless\u00e9g, v\u00e1ltakoz\u00f3 m\u0171szakok stb.<\/li>\n\n\n\n<li>Kialvatlans\u00e1g<\/li>\n\n\n\n<li>A kreatin anyagcser\u00e9j\u00e9nek genetikai rendelleness\u00e9gei <span style=\"color: #ff6600\">[7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00e1pl\u00e1l\u00e9k-kieg\u00e9sz\u00edt\u0151k\u00e9nt haszn\u00e1lod a kreatint, tudnod kell, hogy <strong>a szintje az agyban lassabban n\u0151<\/strong>, mint az izmokban. Az eddigi tapasztalatok alapj\u00e1n a tartal\u00e9kban <strong>5-15%-os<\/strong> n\u00f6veked\u00e9s figyelhet\u0151 meg. Egyel\u0151re nincs pontos inform\u00e1ci\u00f3 azzal kapcsolatban, hogy pontosan mennyi kreatint \u00e9rdemes szedni az agyi funkci\u00f3k fokoz\u00e1sa \u00e9rdek\u00e9ben. <strong>Ennek ellen\u00e9re, el\u00e9g val\u00f3sz\u00edn\u0171, hogy nagyobb adagra lesz sz\u00fcks\u00e9g<\/strong>, mint az izomm\u0171k\u00f6d\u00e9s t\u00e1mogat\u00e1sa (napi 3-5 g) eset\u00e9n. <span style=\"color: #ff6600\">[7,12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mental-disorders\">4. Enyh\u00edti a depresszi\u00f3t \u00e9s a ment\u00e1lis probl\u00e9m\u00e1kat<\/h3>\n\n\n\n<p>Az alacsony kreatin szintet sokszor olyan emberekn\u00e9l figyelt\u00e9k meg, akik ment\u00e1lis gondokkal, pl. <strong>depresszi\u00f3, skizofr\u00e9nia vagy bipol\u00e1ris zavar,<\/strong> k\u00fczdenek. Az alacsony kreatin szint az agyban l\u00e1tsz\u00f3lag ment\u00e1lis gondok kifejl\u0151d\u00e9s\u00e9hez vezet. A t\u00fcneteket \u00fagy lehet enyh\u00edteni, ha p\u00f3toljuk \u00e9s ezzel megfelel\u0151en felt\u00f6ltj\u00fck a kreatintartal\u00e9kainkat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos kutat\u00e1sban arra jutottak, hogy mivel a veget\u00e1ri\u00e1nusok \u00e9trendj\u00e9ben nincs jelen a h\u00fas \u00e9s \u00edgy t\u00fal nagy m\u00e9rt\u00e9kben a kreatin sem, \u0151k <strong>nagyobb es\u00e9llyel lesznek depresszi\u00f3sak<\/strong>, mint a h\u00fast fogyaszt\u00f3k. Ha pedig valaki <strong>halat<\/strong> sem eszik, akkor m\u00e9g nagyobb az es\u00e9ly r\u00e1, hogy depresszi\u00f3s lesz. \u00cdgy a kreatin p\u00f3tl\u00e1sa \u00e9s szintj\u00e9nek n\u00f6vel\u00e9se az agyban <strong>antidepressz\u00e1ns<\/strong> hat\u00e1ssal b\u00edrhat. <span style=\"color: #ff6600\">[7,11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg\" alt=\"A kreatin hat\u00e1sa a ment\u00e1lis eg\u00e9szs\u00e9gre\" class=\"wp-image-401808\" style=\"width:843px;height:562px\" title=\"A kreatin hat\u00e1sa a ment\u00e1lis eg\u00e9szs\u00e9gre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nervous-system\">5. Meg\u00f3vhatja az idegrendszert a k\u00e1rosod\u00e1st\u00f3l<\/h3>\n\n\n\n<p>A kreatin <strong>antioxid\u00e1nsk\u00e9nt<\/strong> meg\u00f3vja az idegsejteket a <strong>szabad gy\u00f6k\u00f6kt\u0151l,<\/strong> melyek k\u00e1rosak a sejtekre, oxidat\u00edv stressz eset\u00e9n pedig m\u00e9g meg is t\u00e1madj\u00e1k \u00e9s t\u00f6rik azokat, ez pedig sz\u00e1mos betegs\u00e9g kialakul\u00e1s\u00e1t vonhatja maga ut\u00e1n. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sejtek eg\u00e9szs\u00e9ge, bele\u00e9rtve az idegsejteket is, nagy m\u00e9rt\u00e9kben f\u00fcgg <strong>a mitokondriumaik m\u0171k\u00f6d\u00e9s\u00e9t\u0151l.<\/strong> A mitokondriumokat gyakran sejter\u0151m\u0171vekk\u00e9nt emlegetik, ugyanis a fent eml\u00edtett ATP form\u00e1j\u00e1ban \u00e9letenergi\u00e1t adnak. Ugyanakkor ezekben termel\u0151dnek a <strong>szabad gy\u00f6k\u00f6k<\/strong> is. \u00dagy n\u00e9z ki, hogy a <strong>kreatin antioxid\u00e1ns hat\u00e1s\u00e1val<\/strong> meg\u00f3vja a mitokondriumot \u00e9s egy\u00fattal a sejteket is. Ezzel egy\u00fctt pedig v\u00e9d az egyes neurol\u00f3giai betegs\u00e9gekkel, pl. az Alzheimer-k\u00f3rral szemben.<span style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"course-of-neurodegenerative-diseases\">6. Hat\u00e1ssal b\u00edr a neurodegenerat\u00edv betegs\u00e9gek lefoly\u00e1s\u00e1ra<\/h3>\n\n\n\n<p>A kreatinnak minden bizonnyal bizonyos neurodegenerat\u00edv betegs\u00e9gek (pl. Parkinson- vagy Huntington-k\u00f3r) lefoly\u00e1s\u00e1ban is szerepe van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>Parkinson-k\u00f3rosok <\/strong>szervezet\u00e9ben <strong>kisebb a dopamint termel\u0151 dopaminerg receptorok<\/strong> mennyis\u00e9ge. Dopaminhi\u00e1ny k\u00f6vetkezt\u00e9ben az egyes idegsejtek k\u00f6z\u00f6tti impulzus \u00e1tvitel is lereduk\u00e1l\u00f3dik, mely a k\u00e9s\u0151bbiek sor\u00e1n remeg\u00e9sben, korl\u00e1tozott izomm\u0171k\u00f6d\u00e9sben \u00e9s besz\u00e9dhib\u00e1kban nyilv\u00e1nul meg. A kutat\u00e1sok viszont kimutatt\u00e1k, hogy a kreatin pozit\u00edvan hat az <strong>izomm\u0171k\u00f6d\u00e9sre,<\/strong> ez\u00e1ltal valamennyire enyh\u00edti a Parkinson-k\u00f3r egyes t\u00fcneteit. <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<p>A cs\u00f6kkent foszfokreatin szint az agyban bizonyos neurol\u00f3giai betegs\u00e9gekre jellemz\u0151. Ilyen p\u00e9ld\u00e1ul a<strong> Huntington-k\u00f3r<\/strong>, melynek t\u00fcnetei k\u00f6z\u00e9 a r\u00e1ngatoz\u00f3 mozdulatok \u00e9s a cs\u00f6kkent szellemi k\u00e9pess\u00e9gek tartoznak. Egy kreatinos kieg\u00e9sz\u00edt\u0151 szed\u00e9se viszont minden bizonnyal seg\u00edt <strong>meg\u00f3vni a neuronokat a metabolikus k\u00e1rokt\u00f3l,<\/strong> s\u0151t el\u0151seg\u00edtheti a Huntington-k\u00f3rban funkci\u00f3jukat elvesz\u00edt\u0151 idegsejtek (k\u00fcl\u00f6n\u00f6sen a GABAerg neuronok) kialakul\u00e1s\u00e1t. <span style=\"color: #ff6600\">[1,12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg\" alt=\"A kreatin pozit\u00edv hat\u00e1sa az idegrendszerre\" class=\"wp-image-401823\" style=\"width:843px;height:563px\" title=\"A kreatin pozit\u00edv hat\u00e1sa az idegrendszerre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">7. Cs\u00f6kkenti a v\u00e9rcukrot<\/h3>\n\n\n\n<p>Mostanra m\u00e1r azt is tudjuk, hogy a kreatin szerepe a <strong>v\u00e9rcukorszint (az \u00fan. glik\u00e9mia) stabiliz\u00e1l\u00e1s\u00e1ban<\/strong> sem elhanyagolhat\u00f3.&nbsp;Ez f\u0151leg azoknak az \u00e9let\u00e9t k\u00f6nnyebb\u00edtheti meg, akik <strong>cukorbetegs\u00e9gt\u0151l<\/strong> vagy <strong>cs\u00f6kkent gl\u00fck\u00f3ztoleranci\u00e1t\u00f3l<\/strong> szenvednek. Ut\u00f3bbi eset\u00e9n az illet\u0151 szervezete k\u00e9ptelen norm\u00e1l szinten tartani a v\u00e9rcukorszintet, m\u00e9gsem besz\u00e9lhet\u00fcnk m\u00e9g konkr\u00e9tan cukorbetegs\u00e9gr\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin nagy val\u00f3sz\u00edn\u0171s\u00e9ggel az\u00e9rt cs\u00f6kkenti a cukorszintet, mert <strong>k\u00f6zrej\u00e1tszik az inzulinszekr\u00e9ci\u00f3ban \u00e9s az inzulinrezisztencia cs\u00f6kkent\u00e9s\u00e9ben.<\/strong> A kreatin serkenti a<strong> 4-es t\u00edpus\u00fa gl\u00fck\u00f3z transzporter<\/strong> m\u0171k\u00f6d\u00e9s\u00e9t, mely az izomsejt fal\u00e1ban tal\u00e1lhat\u00f3 \u00e9s tulajdonk\u00e9ppen h\u00eddk\u00e9nt szolg\u00e1l <strong>a cukor v\u00e9rb\u0151l a sejtekbe t\u00f6rt\u00e9n\u0151 sz\u00e1ll\u00edt\u00e1s\u00e1hoz.<\/strong> A GLUT4 n\u00f6vel\u00e9s\u00e9vel nagyobb mennyis\u00e9g\u0171 v\u00e9rcukor ker\u00fcl a sejtekbe \u00e9s cs\u00f6kken a szintje. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az inzulin \u00e9s a kreatin igaz\u00e1b\u00f3l j\u00f3l m\u0171k\u00f6dnek egy\u00fctt. A kreatin az <strong>inzulin seg\u00edts\u00e9g\u00e9vel<\/strong> jut el a sejtekbe. Az\u00e9rt mondjuk, hogy \u00e9rdemes valamilyen <strong>sz\u00e9nhidr\u00e1ttal egy\u00fctt bevinni<\/strong>, mert ezzel a kreatin k\u00f6nnyebben el\u00e9ri a sejteket \u00e9s k\u00f6nnyebben t\u00e1rol\u00f3dik benn\u00fck. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00f6bb inform\u00e1ci\u00f3hoz az inzulin m\u0171k\u00f6d\u00e9s\u00e9vel kapcsolatban az al\u00e1bbi sz\u00f6vegben juthatsz: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/inzulinerzekenyseg-hogyan-noveljuk-es-akadalyozzuk-meg-az-inzulinrezisztanciat\/\" target=\"_blank\" aria-label=\"Inzulin\u00e9rz\u00e9kenys\u00e9g - hogyan n\u00f6velj\u00fck \u00e9s akad\u00e1lyozzuk meg az inzulinrezisztenci\u00e1t? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Inzulin\u00e9rz\u00e9kenys\u00e9g &#8211; hogyan n\u00f6velj\u00fck \u00e9s akad\u00e1lyozzuk meg az inzulinrezisztenci\u00e1t?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"heart-health\">8. Pozit\u00edvan hat a sz\u00edv eg\u00e9szs\u00e9g\u00e9re<\/h3>\n\n\n\n<p>A kreatin a<strong> sz\u00edvizmot<\/strong> is befoly\u00e1solja, s\u0151t azt is bebizony\u00edtott\u00e1k m\u00e1r, hogy fontos szerepet j\u00e1tszik <strong>az energiap\u00f3tl\u00e1sban, ha esetleg iszk\u00e9mia k\u00f6vetkezik be.<\/strong> Iszk\u00e9mia alatt azt a probl\u00e9m\u00e1t \u00e9rtj\u00fck, mely sor\u00e1n egy szervben vagy az annak egy r\u00e9sz\u00e9hez fut\u00f3 \u00fct\u0151\u00e9rben cs\u00f6kken vagy meg\u00e1ll a kering\u00e9s, pl. sz\u00edvinfarktus sor\u00e1n. <strong>Ilyenkor<\/strong> a kreatin m\u00e9g ha csak r\u00e9szben is, de legal\u00e1bb meg\u00f3vja a sz\u00edvet. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az is el\u0151fordulhat, hogy a kreatin <strong>az erek sz\u0171k\u00fcl\u00e9s\u00e9hez, az \u00e9rfal k\u00e1rosod\u00e1s\u00e1hoz \u00e9s a sz\u00edvinfarktus kock\u00e1zat\u00e1nak n\u00f6veked\u00e9s\u00e9hez vezet\u0151 \u00e9relmeszesed\u00e9s megel\u0151z\u00e9s\u00e9ben<\/strong> is seg\u00edt. Emellett, mag\u00e1ban az <strong>\u00e9rfalban<\/strong> is fontos szerepe van. Az eddigi tud\u00e1sunk alapj\u00e1n \u00fagy n\u00e9z ki, hogy amikor magas a szintje a fal sejteiben, az egyes immunsejtek kev\u00e9sb\u00e9 tapadnak az \u00e9rfalhoz. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1124x749.jpeg\" alt=\"A kreatin hat\u00e1sa a sz\u00edv eg\u00e9szs\u00e9g\u00e9re\" class=\"wp-image-401838\" style=\"width:843px;height:562px\" title=\"A kreatin hat\u00e1sa a sz\u00edv eg\u00e9szs\u00e9g\u00e9re\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-2048x1366.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">9. Szerepet j\u00e1tszik az immunv\u00e1laszokban<\/h3>\n\n\n\n<p>A kutat\u00f3k arra jutottak, a kreatin <strong>immunmodul\u00e1ci\u00f3s hat\u00e1sokkal<\/strong> b\u00edr, vagyis seg\u00edt az immunrendszer szab\u00e1lyoz\u00e1s\u00e1ban. Ezen fel\u00fcl, befoly\u00e1solja <strong>a fert\u0151z\u00e9sek \u00e9s daganatos sejtek felismer\u00e9s\u00e9ben<\/strong> szerepet j\u00e1tsz\u00f3 <strong>t-limfocit\u00e1k<\/strong> m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s k\u00e9pz\u0151d\u00e9s\u00e9t. A kreatinnak k\u00f6sz\u00f6nhet\u0151en magasabb ATP ell\u00e1t\u00e1s pedig el\u0151ny\u00e9re v\u00e1lhat a t-limfocit\u00e1k m\u0171k\u00f6d\u00e9s\u00e9t biztos\u00edt\u00f3 receptorok m\u0171k\u00f6d\u00e9s\u00e9nek.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin alighanem cs\u00f6kkenti a gyullad\u00e1st el\u0151seg\u00edt\u0151 citokinek termel\u0151d\u00e9s\u00e9t, azaz <strong>gyullad\u00e1scs\u00f6kkent\u0151<\/strong> hat\u00e1ssal is rendelkezik. A citokinek egy\u00e9bk\u00e9nt m\u00e1s sejtek viselked\u00e9s\u00e9re is hat\u00e1ssal vannak az immunrendszeren bel\u00fcl, ezek az \u00fan. <strong>makrof\u00e1gok.<\/strong> \u00dagy t\u0171nik, hogy ezeken kereszt\u00fcl a kreatin olyan folyamatokat t\u00e1mogat, melyek t\u00f6bbek k\u00f6zt a <strong>sz\u00f6vetek gy\u00f3gyul\u00e1s\u00e1hoz<\/strong> vezetnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A makrof\u00e1gok egyik f\u0151 funkci\u00f3ja a<strong> fagocit\u00f3zis<\/strong>, azaz, amikor az immunsejtek elnyelik \u00e9s elpuszt\u00edtj\u00e1k az ismeretlen \u00e9s k\u00e1ros (pl. daganatos) sejteket. Ez a<strong> folyamat<\/strong> borzaszt\u00f3<strong> energiaig\u00e9nyes<\/strong>, teh\u00e1t nem \u00e1rt egy kis kreatinp\u00f3tl\u00e1ssal hozz\u00e1j\u00e1rulnunk. <span style=\"color: #ff6600\">[10,18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"651\" height=\"777\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022.jpg\" alt=\"A kreatin hat\u00e1sa a f\u00e1radts\u00e1gra\" class=\"wp-image-401855\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022.jpg 651w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022-335x400.jpg 335w\" sizes=\"auto, (max-width: 651px) 100vw, 651px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"fatigue\">10. Enyh\u00edti a f\u00e1radts\u00e1got<\/h3>\n\n\n\n<p>A kutat\u00f3k \u00fagy v\u00e9lik, hogy <strong>min\u00e9l alacsonyabb szinten van jelen a kreatin valaki agy\u00e1ban<\/strong>, ann\u00e1l nagyobb ment\u00e1lis f\u00e1radts\u00e1got tapasztalhat. Ugyanakkor, ilyen \u00e1llapotban megn\u0151 az anaerob k\u00f6r\u00fclm\u00e9nyek (oxig\u00e9n hozz\u00e1f\u00e9r\u00e9s n\u00e9lk\u00fcli) folyam\u00e1n termel\u0151d\u0151<strong> tejsav<\/strong> mennyis\u00e9ge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9pp ez\u00e9rt, akkor tapasztalunk f\u00e1radts\u00e1got, amikor az agy energiaszintje lecs\u00f6kken. Ebben az esetben is t\u00f6k\u00e9letes energiap\u00f3tl\u00f3 a kreatin <strong>a f\u00e1radts\u00e1g azonnali enyh\u00edt\u00e9s\u00e9re.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A megn\u00f6vekedett kreatinszint seg\u00edthet a f\u00e1radts\u00e1g lek\u00fczd\u00e9s\u00e9ben, mely k\u00fcl\u00f6n\u00f6sen pozit\u00edv, ha azt n\u00e9zz\u00fck, mekkora k\u00f6ze van az alv\u00e1shi\u00e1nyhoz. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A f\u00e1radts\u00e1g lek\u00fczd\u00e9s\u00e9vel kapcsolatban a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/\" target=\"_blank\" aria-label=\"Mit tegy\u00e9l, ha alv\u00e1s ut\u00e1n is f\u00e1radt vagy? Pr\u00f3b\u00e1ld ki a pihen\u00e9s 7 form\u00e1j\u00e1nak b\u00e1rmelyik\u00e9t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mit tegy\u00e9l, ha alv\u00e1s ut\u00e1n is f\u00e1radt vagy? Pr\u00f3b\u00e1ld ki a pihen\u00e9s 7 form\u00e1j\u00e1nak b\u00e1rmelyik\u00e9t<\/a><\/strong> <\/span>c. \u00edr\u00e1sunkban inform\u00e1l\u00f3dhatsz b\u0151vebben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"skin-health\">11.  Rendbe tartja a b\u0151rt az \u00f6reged\u00e9s sor\u00e1n<\/h3>\n\n\n\nA kreatin a legnagyobb szerv\u00fcnk\u00f6n, a b\u0151r\u00f6n is kifejti pozit\u00edv hat\u00e1sait. Amennyiben elegend\u0151 mennyis\u00e9g\u0171 kreatin van a test\u00fcnkben, antioxid\u00e1nsk\u00e9nt j\u00f3t\u00e9konyan hat a mitokondriumra \u00e9s \u00edgy a sejtek eg\u00e9szs\u00e9g\u00e9re is.\n<\/div>\n<\/div>\n\n\n\n<p>M\u00e9g az is seg\u00edthet, ha a kreatint<strong> helyi alkalmaz\u00e1ssal,<\/strong> ak\u00e1r kr\u00e9m <strong>form\u00e1j\u00e1ban<\/strong> haszn\u00e1lod a b\u0151r\u00f6d\u00f6n. Ez az anyag a tapasztalatok alapj\u00e1n a<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.hu\/zselatin\" target=\"_blank\" aria-label=\"kollag\u00e9n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kollag\u00e9n<\/a><\/strong><\/span>termel\u0151d\u00e9st is serkenti \u00e9s t\u00f6bbek k\u00f6zt m\u00e9g a r\u00e1ncokat is enyh\u00edti. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"healthy-ageing\">12. Rendbe tartja a b\u0151rt az \u00f6reged\u00e9s sor\u00e1n<\/h3>\n\n\n\n<p>Az el\u0151z\u0151 pontokb\u00f3l m\u00e1r vil\u00e1gosan l\u00e1thatod te is, hogy a kreatin nem csak sportol\u00f3knak lehet hasznos. Az sem igaz, hogy csak a fiatalok haszn\u00e1ljat\u00e1k. S\u0151t, \u00e9pp ellenkez\u0151leg, sz\u00e1mos hat\u00e1sa j\u00f3t\u00e9konynak bizonyulhat az <strong>id\u0151sebb koroszt\u00e1ly<\/strong> sz\u00e1m\u00e1ra is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00f3k m\u00e1r azt is a tudom\u00e1sunkra hozt\u00e1k, hogy ez a kieg\u00e9sz\u00edt\u0151 m\u00e9g a <strong>szarkop\u00e9nia<\/strong> t\u00fcneteit is csillap\u00edtja. Az eml\u00edtett probl\u00e9ma tulajdonk\u00e9ppen az <strong>izomer\u0151- \u00e9s az izomt\u00f6meg elveszt\u00e9st<\/strong> jelenti \u00e9s rengeteg s\u00e9r\u00fcl\u00e9ssel, az eg\u00e9szs\u00e9g roml\u00e1s\u00e1val \u00e9s magasabb hal\u00e1loz\u00e1si kock\u00e1zattal j\u00e1r. Ez az \u00e1llapot a 60 feletti koroszt\u00e1ly kb. 10%-\u00e1t \u00e9rinti, de persze min\u00e9l<strong> eg\u00e9szs\u00e9gtelenebb<\/strong> az ember, ann\u00e1l k\u00f6nnyebben eshet \u00e1ldozat\u00e1ul. Mindazon\u00e1ltal, a kreatin l\u00e1tsz\u00f3lag a szarkop\u00e9nia jellemz\u0151it is enyh\u00edti. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hat\u00e1s\u00e1val az ATP gyors regener\u00e1l\u00e1s\u00e1n kereszt\u00fcl a sz\u00fcks\u00e9ges ter\u00fcleteken <strong>n\u00f6velhet\u0151 \u00e9s szinten tarthat\u00f3 az izomer\u0151.<\/strong><\/li>\n\n\n\n<li>Ugyanakkor, a kreatin az <strong>izomsorvad\u00e1st is k\u00e9pes visszafogni, <\/strong>hiszen befoly\u00e1solja az izomn\u00f6veked\u00e9s\u00e9rt felel\u0151s folyamatokat.<\/li>\n\n\n\n<li>A kreatin <strong>antioxid\u00e1ns hat\u00e1sa<\/strong> \u00e9s a szabad gy\u00f6k\u00f6k elleni v\u00e9delmez\u0151 k\u00e9pess\u00e9ge sem elhanyagolhat\u00f3.<\/li>\n\n\n\n<li>A kreatin hat\u00e1sai sokkal jobban \u00e9rv\u00e9nyes\u00fclnek, ha <strong>er\u0151nl\u00e9ti edz\u00e9seket v\u00e9gzel<\/strong> a szed\u00e9se mellett.<span style=\"color: #ff6600\"> [8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Id\u0151sebb korban a kreatin hat\u00e1sa az \u00f6reged\u00e9ssel egyre roml\u00f3 <strong>kognit\u00edv k\u00e9pess\u00e9gekre \u00e9s mem\u00f3ri\u00e1ra<\/strong> nagyon hasznosnak bizonyulhat. Az id\u0151sebbek hajlamosabbak a cukorbetegs\u00e9gre. A kreatin &#8211; az eg\u00e9szs\u00e9ges \u00e9trend \u00e9s sport mellett &#8211; szinten tartja a <strong>cukorszintet.<\/strong> Azt se felejts\u00fck el megeml\u00edteni, hogy a korral szint\u00e9n sokat gyeng\u00fcl\u0151 <strong>immun- \u00e9s idegrendszert<\/strong> is v\u00e9di. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg\" alt=\"12. Rendbe tartja a b\u0151rt az \u00f6reged\u00e9s sor\u00e1n\" class=\"wp-image-401876\" style=\"width:843px;height:563px\" title=\"12. Rendbe tartja a b\u0151rt az \u00f6reged\u00e9s sor\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kell-e_potolni_a_kreatint\"><\/span>Kell-e p\u00f3tolni a kreatint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy \u00e1tlagos embernek nem kell azonnal \u00e9trend-kieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban p\u00f3tolni a kreatint. Ha rendszeresen fogyasztasz <strong>ebben az anyagban gazdag \u00e9teleket<\/strong>, a <strong>kreatin beviteled val\u00f3sz\u00edn\u0171leg elegend\u0151, a tartal\u00e9kod pedig nagyj\u00e1b\u00f3l 60-80%-on lehet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azok viszont, akik nem esznek h\u00fast, halat \u00e9s bels\u0151s\u00e9geket, mindenk\u00e9pp p\u00f3tolj\u00e1k valahogy. Persze, azok sz\u00e1m\u00e1ra is szuper term\u00e9k, akik a kreatin teljes potenci\u00e1lj\u00e1t szeretn\u00e9k kihaszn\u00e1lni \u00e9s <strong>a tartal\u00e9kukat a maxon k\u00edv\u00e1nj\u00e1k tudni.<\/strong> Ez\u00e1ltal jobban \u00e9s er\u0151sebben fognak dolgozni az izmaik, az agyuk \u00e9s eg\u00e9szs\u00e9gesebbek lesznek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_vidd_be_a_kreatint_es_melyik_a_legjobb\"><\/span>Hogyan vidd be a kreatint \u00e9s melyik a legjobb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin <strong>rengeteg form\u00e1ban el\u00e9rhet\u0151 a piacon.<\/strong> A legkeresettebb \u00e9s legmegb\u00edzhat\u00f3bb verzi\u00f3 azonban minden bizonnyal a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat\" target=\"_blank\" aria-label=\"kreatin monohidr\u00e1t. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohidr\u00e1t.<\/a><\/strong> <\/span>A kreatin haszn\u00e1lat\u00e1nak leghat\u00e9konyabb m\u00f3dj\u00e1nak mindig is az \u00fan. <strong>tel\u00edt\u00e9si f\u00e1zist<\/strong> tekintett\u00e9k. Ezzel a m\u00f3dszerrel \u00f6t napon kereszt\u00fcl, <strong>naponta n\u00e9gyszer 5 g kreatint<\/strong> kell bevinned. Ebben az id\u0151szakban az izmok kreatintartal\u00e9kai teljesen tel\u00edt\u0151dnek, majd <strong>napi 3-5 g<\/strong> bevitel\u00e9vel k\u00f6vetkezik a <strong>fenntart\u00f3 f\u00e1zis.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jelenleg m\u00e9gis az a v\u00e9lem\u00e9ny uralkodik, hogy hossz\u00fa t\u00e1von el\u00e9g napi <strong>3-5 g kreatint bevinni<\/strong> \u00e9s <strong>fokozatosan<\/strong> n\u00f6velni az izmokban l\u00e9v\u0151 tartal\u00e9kot. A teljes tel\u00edtetts\u00e9g kb. <strong>28 napon<\/strong> bel\u00fcl fog bek\u00f6vetkezni. <span style=\"color: #ff6600\">[12]<\/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: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/\" target=\"_blank\" aria-label=\"Minden, amit a kreatinr\u00f3l \u00e9s t\u00edpusair\u00f3l tudnod kell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Minden, amit a kreatinr\u00f3l \u00e9s t\u00edpusair\u00f3l tudnod kell<\/a><\/strong><\/span> c. cikk\u00fcnkben mindent el\u00e1rulunk neked azzal kapcsolatban, hogy hogyan <strong>haszn\u00e1ld<\/strong> \u00e9s <strong>v\u00e1laszd<\/strong> ki a megfelel\u0151 kreatint. Tov\u00e1bbi tippek\u00e9rt n\u00e9zz sz\u00e9t itt: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" target=\"_blank\" aria-label=\"Hogyan v\u00e1lasszuk ki a legjobb kreatint? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan v\u00e1lasszuk ki a legjobb kreatint?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg\" alt=\"Hogyan vidd be a kreatint?\" class=\"wp-image-401894\" style=\"width:843px;height:562px\" title=\"Hogyan vidd be a kreatint?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Biztonsagos-e_es_meddig_erdemes_szedni\"><\/span>Biztons\u00e1gos-e \u00e9s meddig \u00e9rdemes szedni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kutat\u00e1sok alapj\u00e1n a kreatint <strong>hossz\u00fa t\u00e1von nyugodtan lehet alkalmazni az aj\u00e1nlott mennyis\u00e9gben.<\/strong> Egyes tanulm\u00e1nyokban \u00f6t \u00e9ven kereszt\u00fcl k\u00f6vett\u00e9k v\u00e9gig a kreatin hat\u00e1sait \u00e9s m\u00e9g ilyen hossz\u00fa id\u0151 is alatt sem tapasztaltak <strong>semmilyen negat\u00edv mell\u00e9khat\u00e1st.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voltak p\u00e9ld\u00e1ul k\u00e9ts\u00e9gek azzal kapcsolatban, hogy a kreatin k\u00e1ros\u00edtja a ves\u00e9ket \u00e9s kisz\u00e1rad\u00e1st okoz. Mindazon\u00e1ltal, eddig egyik k\u00e9telyt <strong>sem er\u0151s\u00edtett\u00e9k meg<\/strong> \u00e9s egyel\u0151re <strong>biztons\u00e1gos \u00e9trend-kieg\u00e9sz\u00edt\u0151k\u00e9nt<\/strong> tartj\u00e1k sz\u00e1mon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin biztons\u00e1gos haszn\u00e1lat\u00e1r\u00f3l az al\u00e1bbi cikkben olvashatsz:<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/\" target=\"_blank\" aria-label=\"4 m\u00edtosz \u00e9s val\u00f3s\u00e1g a kreatin mell\u00e9khat\u00e1sair\u00f3l. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 m\u00edtosz \u00e9s val\u00f3s\u00e1g a kreatin mell\u00e9khat\u00e1sair\u00f3l.<\/a><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_mindebbol_emlekezned\"><\/span>Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r a kreatin eset\u00e9ben sokan egyb\u0151l az izomer\u0151 \u00e9s a teljes\u00edtm\u00e9ny n\u00f6vel\u00e9s\u00e9re gondolnak, hat\u00e1sai b\u0151ven t\u00falmutatnak ezeken. <strong>Gyors ATP gener\u00e1l\u00f3 <\/strong>k\u00e9pess\u00e9g\u00e9nek k\u00f6sz\u00f6nhet\u0151en sz\u00e1mos folyamatot befoly\u00e1sol a szervezetben. A kutat\u00f3k szerint energi\u00e1t ny\u00fajt az <strong>agynak<\/strong> energiaig\u00e9nyes \u00e9s stresszes helyzetekben. Ugyanakkor, pozit\u00edvan hat az <strong>immun- \u00e9s idegrendszerre, a ment\u00e1lis eg\u00e9szs\u00e9gre<\/strong> \u00e9s sz\u00e1mos m\u00e1s \u00e9letter\u00fcletre is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatint term\u00e9szetes m\u00f3don p\u00f3tolhatod \u00e1llati eredet\u0171 term\u00e9kekkel, f\u0151leg <strong>h\u00fassal \u00e9s hallal.<\/strong> Amennyiben pedig maxim\u00e1lis szinten szeretn\u00e9d tartani a kreatin szintedet, szedj <strong>\u00e9trend-kieg\u00e9sz\u00edt\u0151t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha hasznosnak \u00e9s \u00e9rdekesnek \u00edt\u00e9lted meg a cikket, azt javasoljuk, hogy k\u00fcldd el a bar\u00e1taidnak is.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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\"><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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Milyen hat\u00e1ssal lehet a kreatin az eg\u00e9szs\u00e9gedre? Nem csak az er\u0151nl\u00e9tedet n\u00f6veli, hanem sz\u00e1mos ter\u00fcletre kihat, k\u00f6zt\u00fck az immunrendszerre, az idegrendszerre \u00e9s a sz\u00edvre. L\u00e1ssuk, milyen eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sokkal b\u00edr.<\/p>\n","protected":false},"author":156,"featured_media":401705,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7626,6768,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403830","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-egeszseg","9":"tag-kreatin-hu","10":"tag-taplalekkiegeszitok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreatin: k\u00f6ztudottan n\u00f6veli az izomt\u00f6meget \u00e9s az er\u0151t, de milyen hat\u00e1ssal van az agyra, az immunrendszerre \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Milyen hat\u00e1ssal van a kreatin az eg\u00e9szs\u00e9gre? Amellett, hogy n\u00f6veli az izomer\u0151t \u00e9s az izomt\u00f6meget, az agym\u0171k\u00f6d\u00e9snek, az idegrendszernek \u00e9s az immunrendszernek is csupa j\u00f3t tesz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kreatin: k\u00f6ztudottan n\u00f6veli az izomt\u00f6meget \u00e9s az er\u0151t, de milyen hat\u00e1ssal van az agyra, az immunrendszerre \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Milyen hat\u00e1ssal van a kreatin az eg\u00e9szs\u00e9gre? 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