{"id":404742,"date":"2022-11-29T13:07:47","date_gmt":"2022-11-29T12:07:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=404742"},"modified":"2022-11-29T13:09:12","modified_gmt":"2022-11-29T12:09:12","slug":"kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/","title":{"rendered":"Kreatin ni le za mi\u0161ice in mo\u010d. Kak\u0161ni so njegovi u\u010dinki na mo\u017egane, odpornost in splo\u0161no zdravje?"},"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\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#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\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Katera_hrana_vsebuje_kreatin\" title=\"Katera hrana vsebuje kreatin?\">Katera hrana vsebuje kreatin?<\/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\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Kako_deluje_kreatin\" title=\"Kako deluje kreatin?\">Kako deluje 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.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Kaksni_so_ucinki_kreatina_na_zdravje\" title=\"Kak\u0161ni so u\u010dinki kreatina na zdravje?\">Kak\u0161ni so u\u010dinki kreatina na zdravje?<\/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\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Ali_bi_morali_dodajati_kreatin\" title=\"Ali bi morali dodajati kreatin?\">Ali bi morali dodajati kreatin?<\/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.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Kako_jemati_kreatin_in_kateri_kreatin_je_najboljsi\" title=\"Kako jemati kreatin in kateri kreatin je najbolj\u0161i?\">Kako jemati kreatin in kateri kreatin je najbolj\u0161i?<\/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.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Ali_je_kreatin_varen_in_kako_dolgo_ga_je_treba_jemati\" title=\"Ali je kreatin varen in kako dolgo ga je treba jemati?\">Ali je kreatin varen in kako dolgo ga je treba jemati?<\/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.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin je dobro poznano in priljubljeno prehransko dopolnilo med \u0161portniki, ki \u017eelijo izbolj\u0161ati svojo \u0161portno zmogljivost, pove\u010dati mo\u010d ali pridobiti mi\u0161i\u010dno maso. Je eden najbolj <strong>raziskanih<\/strong> in <strong>znanih<\/strong> prehranskih dopolnil.&nbsp;Vendar ga zaradi njegovih drugih prednosti ne uporablja veliko ljudi. Kreatin ne vpliva le na \u0161portne dose\u017eke, temve\u010d na primer tudi na <strong>procese v mo\u017eganih in \u017eiv\u010dnem sistemu, delovanje imunskega sistema ali du\u0161evno zdravje<\/strong>. Zato se bomo danes osredoto\u010dili na druge in morda celo presenetljive koristi kreatina, ki presegajo zgolj mo\u010d in mi\u0161ice.<\/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\">V tem \u010dlanku boste izvedeli ve\u010d o u\u010dinkih kreatina na:<\/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\" href=\"#sports-performance\">telesno pripravljenost<\/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\" href=\"#regeneration\">regeneracijo<\/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\" href=\"#brain\">mo\u017egane<\/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\" href=\"#mental-disorders\">psihi\u010dne motnje<\/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\" href=\"#nervous-system\">\u017eiv\u010dni sistem<\/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\" href=\"#course-of-neurodegenerative-diseases\">nevrodegenerativne bolezni<\/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\" href=\"#blood-sugar-levels\"><strong>glikemija<\/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\" href=\"#heart-health\">zdravje srca<\/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\" href=\"#immunity\">imunski sistem<\/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\" href=\"#fatigue\">utrujenost<\/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\" href=\"#skin-health\">zdravje ko\u017ee<\/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\" href=\"#healthy-ageing\">zdravo staranje<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"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><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je snov, ki je naravno prisotna v \u010dlove\u0161kem telesu. Sestavljen je iz aminokislin, kot so <strong>arginin, glicin<\/strong> in <strong>metionin<\/strong>, iz katerih lahko va\u0161e telo proizvaja kreatin. Glavna naloga kreatina je <strong>takoj\u0161nja oskrba tkiv s pove\u010dano potrebo po energiji<\/strong>, kot so mi\u0161ice in mo\u017egani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do <strong>95% kreatina<\/strong> v telesu je shranjenega v <strong>skeletnih mi\u0161icah<\/strong>, preostanek pa v mo\u017eganih, ledvicah, jetrih in pri mo\u0161kih v semen\u010dicah. Povpre\u010den <strong>70 kg<\/strong> mo\u0161ki ima v telesu shranjenih pribli\u017eno <strong>120 do 140 g kreatina<\/strong>. Vendar se pribli\u017eno <strong>1-2 %<\/strong> te koli\u010dine naravno pretvori v kreatinin, ki se izlo\u010di z <strong>urinom<\/strong>. <span class=\"tadv-color\" 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>Telo mora to koli\u010dino dopolniti z 1-3 g kreatina, da ohrani normalno raven. To je odvisno predvsem od <strong>koli\u010dine mi\u0161i\u010dne mase<\/strong>. Pribli\u017eno polovico pridobite s prehrano, preostanek pa telo ustvari samo. Kreatin v telesu proizvajajo predvsem jetra, v manj\u0161i koli\u010dini pa trebu\u0161na slinavka in ledvice. <span class=\"tadv-color\" 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>Zaradi <strong>obi\u010dajne raznolike prehrane<\/strong> so zaloge kreatina v telesu napolnjene do pribli\u017eno <strong>60-80 %<\/strong>. Z dopolnili lahko te zaloge pove\u010date za manjkajo\u010dih <strong>20-40 %<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg\" alt=\"Kak\u0161ni so u\u010dinki kreatina?\" class=\"wp-image-401735\" width=\"843\" height=\"562\" title=\"Kak\u0161ni so u\u010dinki kreatina?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_hrana_vsebuje_kreatin\"><\/span>Katera hrana vsebuje kreatin? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobno kot pri ljudeh se tudi pri \u017eivalih kreatin ve\u010dinoma shranjuje v skeletnih mi\u0161icah. Zato so njegov najbolj\u0161i vir \u017eivila \u017eivalskega izvora, kot sta <strong>meso in ribe<\/strong>.&nbsp;Dolo\u010dena koli\u010dina kreatina se nahaja tudi v <strong>\u010drevesju<\/strong>. Na primer, <strong>vegani in vegetarijanci<\/strong>, ki ne u\u017eivajo teh \u017eivil, imajo pogosto zmanj\u0161ane zaloge kreatina in bi jim njegovo dodajanje lahko koristilo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ljudi, ki jedo meso in ribe, je morda zanimivo vedeti, da v povpre\u010dju vsebujejo <strong>3-5 g kreatina na 1 kg<\/strong>. <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\">Koliko kreatina v povpre\u010dju vsebujejo posamezne vrste mesa, razli\u010dne vrste mesa in ribe?<\/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\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\">Govedina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010danec<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zajec<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ledvice<\/th><th class=\"has-text-align-center\" data-align=\"center\">Goveja jetra<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuna<\/th><th class=\"has-text-align-center\" data-align=\"center\">Losos<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vsebnost kreatina (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>*vsebnost je odvisna od vrste mesa, <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>Iz obi\u010dajne <strong>150 g<\/strong> porcije <strong>govedine<\/strong> lahko dobite pribli\u017eno <strong>0,6 g kreatina<\/strong>, kar je skoraj polovica koli\u010dine, ki bi jo morali dobiti s hrano.<\/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=\"Kako_deluje_kreatin\"><\/span>Kako deluje kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin slu\u017ei kot <strong>takoj\u0161en vir energije<\/strong>, saj lahko zelo hitro <strong>obnovi adenozin trifosfat (ATP)<\/strong>, ki je glavni vir energije v telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po porabi energije iz ATP, na primer pri teku ali dvigovanju ute\u017ei, nastane molekula <strong>ADP (adenozin difosfat)<\/strong>. Vendar se mora ADP za \u010drpanje dodatne energije <strong>pretvoriti nazaj v ATP<\/strong>.&nbsp;V nekaterih primerih, na primer med intenzivno anaerobno vadbo, pa se ATP ne more obnoviti dovolj hitro. Takrat pride na vrsto kreatin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pribli\u017eno <strong>60%<\/strong> kreatina se v telesu nahaja v obliki <strong>fosfokreatina<\/strong>. Fosfokreatin vsebuje fosfatno skupino, ki se po potrebi hitro ve\u017ee na ADP in ustvari ATP. Ta vloga kreatina je najpomembnej\u0161a v primerih, ko telo potrebuje takoj\u0161njo in izdatno oskrbo z energijo, na primer pri \u017ee omenjenih visokointenzivnih vadbah. <span class=\"tadv-color\" 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>Vendar pa mi\u0161i\u010dna masa ni edini del telesa, ki potrebuje hitro oskrbo z energijo. Kreatin deluje tudi pri drugih procesih v telesu.<\/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=\"U\u010dinek kreatina na mo\u010d\" class=\"wp-image-401758\" title=\"U\u010dinek kreatina na mo\u010d\" 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksni_so_ucinki_kreatina_na_zdravje\"><\/span>Kak\u0161ni so u\u010dinki kreatina na zdravje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je dobro poznan med \u0161portniki, ki ga <strong>uporabljajo za izbolj\u0161anje zmogljivosti, krepitev mo\u010di<\/strong> ali pomo\u010d pri <strong>izgradnji mi\u0161ic<\/strong>.&nbsp;Vendar pa se njegove koristi ne kon\u010dajo. Izkazalo se je, da ima kreatin pomembno vlogo tudi na primer pri <strong>nevrolo\u0161kih procesih, regeneraciji<\/strong> ali vzdr\u017eevanju <strong>stabilne ravni sladkorja v krvi<\/strong>. Kak\u0161ni so u\u010dinki kreatina?<\/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. Podpira mo\u010d, zmogljivost in rast mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>Najbolj znan in raziskan u\u010dinek kreatina je njegova sposobnost takoj\u0161njega zagotavljanja <strong>energije<\/strong> mi\u0161icam ter s tem <strong>izbolj\u0161anja zmogljivosti in mo\u010di<\/strong>.&nbsp;Uporaba kreatina pove\u010da <strong>zaloge kreatin fosfata v mi\u0161icah<\/strong>, ki se lahko nato uporabijo med ponavljajo\u010dimi se kratkimi obdobji visokointenzivne vadbe.&nbsp;To vam omogo\u010da, da ohranite vi\u0161jo intenzivnost zmogljivosti in tako dose\u017eete bolj\u0161e rezultate. <span class=\"tadv-color\" 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>Dodajanje kreatina pomaga tudi pri rasti mi\u0161i\u010dne mase.&nbsp;Kreatin verjetno prispeva k <strong>tvorbi beljakovin<\/strong>, ki sestavljajo mi\u0161i\u010dna vlakna.&nbsp;Poleg tega <strong>nase ve\u017ee tudi dolo\u010deno koli\u010dino vode<\/strong>, kar pove\u010da njeno vsebnost v mi\u0161i\u010dnih celicah.&nbsp;To posledi\u010dno povzro\u010di <strong>ve\u010dji volumen in te\u017eo mi\u0161ic<\/strong>.<\/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\">\n<div class=\"wp-block-column\">\u010ce \u017eelite izvedeti ve\u010d o vplivu kreatina na telesno zmogljivost in mi\u0161i\u010dno maso, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/vodnik-po-kreatinu-za-maksimalno-rast-misic\/\">Vodi\u010d po kreatinu za maksimalno rast mi\u0161ic<\/a><\/strong>.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">2. Pozitivno vpliva na regeneracijo<\/h3>\n\n\n\n<p>Kreatin o\u010ditno pomaga telesu pri <strong>regeneraciji po zahtevni telesni vadbi<\/strong>. Kreatin podpira shranjevanje prehranskih ogljikovih hidratov v obliki <strong>glikogena<\/strong> v mi\u0161icah. Glikogen je pomemben za pravilno regeneracijo mi\u0161i\u010dne mase, kar lahko pomaga tudi pri prepre\u010devanju pretreniranosti. <span class=\"tadv-color\" 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>Med zahtevno telesno vadbo, na primer med vadbo za mo\u010d, se <strong>mi\u0161i\u010dna vlakna naravno po\u0161kodujejo<\/strong>.&nbsp;Dokazano je, da kreatin pospe\u0161uje njihovo celjenje.&nbsp;V \u0161tudijah, v katerih so spremljali u\u010dinek kreatina na po\u0161kodbe mi\u0161ic po vadbi, se je <strong>zmanj\u0161alo \u0161tevilo kazalnikov mi\u0161i\u010dne po\u0161kodbe<\/strong> (snovi, katerih koli\u010dina se med po\u0161kodbo mi\u0161ice pove\u010da), kot so kreatin kinaza. <span class=\"tadv-color\" 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>Svojo vlogo lahko odigra tudi v primeru <strong>mi\u0161i\u010dne atrofije<\/strong> (izguba mi\u0161i\u010dne mase, npr. zaradi zdravstvenih razlogov, pomanjkanja vadbe itd.) ali pri rehabilitaciji po po\u0161kodbi.&nbsp;Dokazano je, da zmanj\u0161uje vnetno reakcijo, ki je zna\u010dilna za po\u0161kodbe mi\u0161ic.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg\" alt=\"Vpliv kreatina na regeneracijo\" class=\"wp-image-401778\" width=\"843\" height=\"562\" title=\"Vpliv kreatina na regeneracijo\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"brain\">3. Vpliva tudi na mo\u017egane in kognitivne sposobnosti<\/h3>\n\n\n\n<p>Celice \u017eiv\u010dnega sistema in mo\u017eganov za svoje pravilno delovanje potrebujejo <strong>veliko energije<\/strong>. Mo\u017egani porabijo do <strong>20% celotnega dnevnega vnosa energije<\/strong>. Tako kot v mi\u0161i\u010dnih celicah je tudi v tem primeru kreatin hiter vir fosfatnih skupin za <strong>tvorbo ATP<\/strong>. Kreatin mo\u017eganom verjetno zagotavlja energijo v energijsko zahtevnih situacijah, kot so razli\u010dne <strong>zapletene kognitivne naloge<\/strong> ali v stresnih razmerah, kot sta <strong>pomanjkanje spanja<\/strong> ali <strong>hipoksija<\/strong> (pomanjkanje kisika). To je tudi eden od razlogov, zakaj je kreatin naravno prisoten v mo\u017eganih. <span class=\"tadv-color\" 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>Obstajajo nekatere<strong> genetske motnje presnove kreatina<\/strong>, ki se ka\u017eejo v du\u0161evnih in razvojnih motnjah. Zato se zdi, da ima kreatin pomembno vlogo pri <strong>du\u0161evnih in kognitivnih sposobnostih<\/strong>. <span class=\"tadv-color\" 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>Za razliko od mi\u0161ic pa lahko mo\u017egani kreatin tvorijo sami in niso tako odvisni od vnosa hrane ali proizvodnje v drugih organih. \u010ce je za\u010detna raven kreatina zaradi razli\u010dnih razlogov <strong>nizka<\/strong>, pa ima lahko njegovo dodajanje <strong>pozitiven u\u010dinek<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni naklju\u010dje, da je bil kreatin v zadnjih letih vklju\u010den med <a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropike<\/a>. Te snovi imajo znanstveno dokazane u\u010dinke na mo\u017eganske funkcije, kot so spomin, koncentracija, sposobnost u\u010denja itd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o nootropiki lahko izveste v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropiki: Snovi za izbolj\u0161anje koncentracije in spomina. Kateri so najbolj\u0161i?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1124x750.jpg\" alt=\"U\u010dinek kreatina na mo\u017egane\" class=\"wp-image-401793\" width=\"843\" height=\"563\" title=\"U\u010dinek kreatina na mo\u017egane\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kreatin in pomanjkanje spanja<\/h4>\n\n\n\n<p>Nezadostno spanje je razmeroma veliko breme za telo in mo\u017egane. Dokazano je bilo, da imajo mo\u017egani, ki jim <strong>primanjkuje spanca<\/strong>, ni\u017ejo raven kreatina v primerjavi z mo\u017egani, ki so imeli dovolj dolg in kakovosten spanec. Redna uporaba kreatina lahko tako verjetno prispeva k izbolj\u0161anju delovanja mo\u017eganov med <strong>pomanjkanjem spanja<\/strong>.<span class=\"tadv-color\" 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>Tudi \u010de bi bili znanstveniki 100% prepri\u010dani o tem u\u010dinku, se ne bi bilo smiselno zana\u0161ati samo na kreatin in zanemarjati spanja. <strong>Kakovosten spanec, ki traja od 7 do 9 ur, je \u0161e vedno najbolj\u0161a stvar, ki jo lahko naredite za delovanje svojega telesa in mo\u017eganov<\/strong>. <span class=\"tadv-color\" 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\">V katerih primerih je uporaba kreatina koristna za mo\u017egane?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Zahtevne kognitivne naloge (obdelava informacij, spomin, pozornost, koncentracija itd.)<\/li><li>Situacije, v katerih je potrebna ve\u010dja zmogljivost mo\u017eganov &#8211; zahtevna delovna obdobja, ve\u010dje \u0161olske obveznosti, delo v izmenah itd.<\/li><li>Pomanjkanje spanca<\/li><li>Genetske motnje presnove kreatina <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri uporabi kreatinskih dodatkov <strong>njegova raven v mo\u017eganih raste po\u010dasneje kot v mi\u0161icah<\/strong>. Zdi se, da se njegova koli\u010dina pove\u010da za <strong>5-15 %<\/strong>. Vendar trenutno ni natan\u010dnega priporo\u010denega odmerka kreatina za izbolj\u0161anje mo\u017eganskih funkcij. <strong>Kljub temu je verjetno, da je treba jemati ve\u010dje odmerke<\/strong> v primerjavi z odmerki, ki so priporo\u010deni za podporo delovanja mi\u0161ic (3-5 g vsak dan). <span class=\"tadv-color\" 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. Lahko vpliva tudi na depresijo in druge du\u0161evne motnje<\/h3>\n\n\n\n<p>Zmanj\u0161ana koli\u010dina kreatina se pogosto poka\u017ee pri ljudeh z du\u0161evnimi motnjami, kot so <strong>depresija, shizofrenija ali bipolarna motnja<\/strong>.&nbsp;Zdi se, da lahko nezadostna koli\u010dina kreatina v mo\u017eganih prispeva k razvoju teh motenj. Njegovo dodajanje in posledi\u010dno vzpostavitev optimalnih zalog kreatina verjetno pripomoreta k laj\u0161anju njihovih simptomov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati ve\u010d \u0161tudij ka\u017eejo, da imajo vegetarijanci, ki v svoji prehrani nimajo mesa in kreatina, <strong>ve\u010dje tveganje za razvoj depresije kot ljudje, ki jedo meso<\/strong>. Pri tistih, ki v svoji prehrani nimajo niti <strong>rib<\/strong>, je lahko pomanjkanje \u0161e ve\u010dje. Dopolnjevanje kreatina in pove\u010devanje njegove ravni v mo\u017eganih ima lahko torej <strong>antidepresivni<\/strong> u\u010dinek.<span class=\"tadv-color\" style=\"color: #ff6600\"> [7,11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg\" alt=\"Vpliv kreatina na du\u0161evno zdravje\" class=\"wp-image-401808\" width=\"843\" height=\"562\" title=\"Vpliv kreatina na du\u0161evno zdravje\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nervous-system\">5. Morda pomaga za\u0161\u010dititi \u017eiv\u010dni sistem pred po\u0161kodbami<\/h3>\n\n\n\n<p>Kreatin deluje tudi kot <strong>antioksidant<\/strong>, ki \u0161\u010diti \u017eiv\u010dne celice pred u\u010dinki <strong>prostih radikalov<\/strong>. Ti imajo \u0161kodljive u\u010dinke na celice, v primeru oksidativnega stresa pa jih napadajo in razgrajujejo, kar lahko spodbuja razvoj razli\u010dnih bolezni. <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>Zdravje celic, tudi \u017eiv\u010dnih, je v veliki meri odvisno od <strong>delovanja njihovih mitohondrijev<\/strong>. Mitohondrije pogosto opisujejo kot celi\u010dne elektrarne, ki proizvajajo \u017eivljenjsko energijo v obliki \u017ee omenjenega ATP. Hkrati pa so prostor, kjer nastaja velika koli\u010dina omenjenih <strong>prostih radikalov<\/strong>. Zdi se, da kreatin s svojim <strong>antioksidativnim u\u010dinkom<\/strong> \u0161\u010diti mitohondrije in s tem zagotavlja za\u0161\u010dito celicam samim. Tako lahko pomaga pri za\u0161\u010diti pred razli\u010dnimi nevrolo\u0161kimi boleznimi, kot je Alzheimerjeva bolezen.<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<h3 class=\"wp-block-heading\" id=\"course-of-neurodegenerative-diseases\">6. Lahko vpliva na potek nevrodegenerativnih bolezni<\/h3>\n\n\n\n<p>Kreatin verjetno vpliva tudi na potek nekaterih nevrodegenerativnih bolezni, kot sta Parkinsonova in Huntingtonova bolezen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri bolnikih s <strong>Parkinsonovo boleznijo<\/strong> je <strong>zmanj\u0161ana koli\u010dina dopaminergi\u010dnih receptorjev<\/strong>, ki proizvajajo dopamin. Zaradi pomanjkanja dopamina je prenos impulzov med posameznimi \u017eiv\u010dnimi celicami zmanj\u0161an. To se posledi\u010dno ka\u017ee s tresenjem, omejenim delovanjem mi\u0161ic ali na primer z motnjami govora. Raziskave ka\u017eejo, da bi uporaba kreatina lahko pozitivno vplivala na <strong>delovanje mi\u0161ic<\/strong> in tako izbolj\u0161ala nekatere simptome Parkinsonove bolezni.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zmanj\u0161ana raven fosfokreatina v mo\u017eganih je zna\u010dilna za nekatere nevrolo\u0161ke bolezni. To je na primer <strong>Huntingtonova bolezen<\/strong>, ki se ka\u017ee s sunkovitimi gibi in zmanj\u0161animi umskimi sposobnostmi. Zdi se, da ima lahko jemanje kreatina vlogo pri <strong>za\u0161\u010diti nevronov pred presnovnimi po\u0161kodbami<\/strong>. Prav tako se zdi, da bi lahko podpiral nastajanje \u017eiv\u010dnih celic, ki pri Huntingtonovi bolezni izgubijo svojo funkcijo (zlasti GABAergi\u010dnih nevronov). <span class=\"tadv-color\" style=\"color: #ff6600\">[1,12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg\" alt=\"Pozitiven u\u010dinek kreatina na \u017eiv\u010dni sistem \" class=\"wp-image-401823\" width=\"843\" height=\"563\" title=\"Pozitiven u\u010dinek kreatina na \u017eiv\u010dni sistem \" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">7. Pomaga zmanj\u0161ati raven sladkorja v krvi<\/h3>\n\n\n\n<p>Izkazalo se je, da je lahko jemanje kreatina koristno tudi za ljudi, ki potrebujejo pomo\u010d pri vzdr\u017eevanju <strong>stabilne ravni sladkorja v krvi<\/strong> (tako imenovana <strong>glikemija<\/strong>). To so ljudje s sladkorno boleznijo ali na primer ljudje z <strong>moteno toleranco za glukozo<\/strong>.&nbsp;To je stanje, pri katerem ima telo \u017ee te\u017eave z vzdr\u017eevanjem ravni sladkorja v krvi v optimalnem obmo\u010dju, vendar \u0161e ne gre za polno razvito sladkorno bolezen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin verjetno pomaga zni\u017eevati krvni sladkor, saj <strong>spodbuja izlo\u010danje inzulina<\/strong> in <strong>zmanj\u0161uje odpornost na inzulin<\/strong>. Kreatin pove\u010da delovanje prena\u0161alca glukoze tipa 4, ki se nahaja v steni mi\u0161i\u010dne celice in slu\u017ei kot <strong>most, ki prena\u0161a sladkor iz krvi v celice<\/strong>. S pove\u010danjem delovanja GLUT4 se v celice premakne ve\u010dja koli\u010dina krvnega sladkorja, njegova raven pa se zmanj\u0161a. <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>Inzulin in kreatin dejansko odli\u010dno sodelujeta. Kreatin se <strong>s pomo\u010djo inzulina<\/strong> prena\u0161a v celice. Zato je koristno jemati kreatin skupaj z ogljikovimi hidrati. To bo pomagalo kreatinu vstopiti v celice in podprlo njegovo shranjevanje. <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>Ve\u010d o delovanju inzulina si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ob\u010dutljivost na inzulin &#8211; kako jo pove\u010dati in prepre\u010diti odpornost na inzulin<\/strong><\/a>.<\/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. Morda pozitivno vpliva na zdravje srca<\/h3>\n\n\n\n<p>Zdi se, da kreatin vpliva tudi na <strong>sr\u010dno mi\u0161ico<\/strong>. Pokazalo se je, da ima kreatin verjetno pomembno vlogo pri ohranjanju <strong>oskrbe z energijo med razli\u010dnimi ishemi\u010dnimi dogodki<\/strong>. Ishemija je stanje, pri katerem je pretok krvi v dolo\u010denem delu telesa omejen ali zmanj\u0161an, na primer pri miokardnem infarktu. Tako lahko verjetno vsaj delno za\u0161\u010diti srce v \u010dasu ishemi\u010dnega dogodka. <span class=\"tadv-color\" 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>Mo\u017eno je, da ima kreatin tudi vlogo pri <strong>prepre\u010devanju ateroskleroze<\/strong>, ki vodi v zo\u017eenje krvnih \u017eil, po\u0161kodbe \u017eilne stene in ve\u010dje tveganje za sr\u010dni infarkt. Kreatin bi lahko imel vlogo na primer neposredno v steni krvnih \u017eil. Kadar je njegova raven v celicah stene visoka, se zdi, da zmanj\u0161uje prijemanje nekaterih imunskih celic na steno \u017eile. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1124x749.jpeg\" alt=\"Vpliv kreatina na zdravje srca\" class=\"wp-image-401838\" width=\"843\" height=\"562\" title=\"Vpliv kreatina na zdravje srca\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">9. Ima tudi vlogo pri imunskem odzivu<\/h3>\n\n\n\n<p>\u0160tudije ka\u017eejo, da ima kreatin <strong>imunomodulatorne u\u010dinke<\/strong>, kar pomeni, da pomaga uravnavati imunski sistem.&nbsp;Zdi se, da vpliva na delovanje in proizvodnjo limfocitov T, ki med drugim sodelujejo pri <strong>prepoznavanju oku\u017eb ali tumorskih celic<\/strong>.&nbsp;Ve\u010dja preskrba z ATP zaradi kreatina bi lahko podpirala delovanje receptorjev, prek katerih delujejo limfociti T.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin o\u010ditno zmanj\u0161uje tudi proizvodnjo pro-vnetnih citokinov in tako deluje <strong>protivnetno<\/strong>. Citokini vplivajo tudi na obna\u0161anje drugih celic imunskega sistema, tako imenovanih <strong>makrofagov<\/strong>.&nbsp;Zdi se, da lahko kreatin prek njih podpira procese, ki vodijo na primer do <strong>celjenja tkiv<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena glavnih funkcij makrofagov je tako imenovana <strong>fagocitoza<\/strong>, pri kateri te imunske celice absorbirajo in uni\u010dijo tuje in po\u0161kodovane (npr. tumorske) celice. Gre za proces, ki <strong>zahteva veliko energije<\/strong>, kar verjetno lahko podpremo z uporabo kreatina. <span class=\"tadv-color\" 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=\"Vpliv kreatina na utrujenost\" 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. Pomaga laj\u0161ati utrujenost<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da je <strong>ni\u017eja raven kreatina v mo\u017eganih povezana z ve\u010djo du\u0161evno utrujenostjo<\/strong>.&nbsp;Hkrati se zdi, da se v tem stanju pove\u010da koli\u010dina mle\u010dne kisline, ki nastaja v anaerobnih pogojih (brez dostopa do kisika).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je mogo\u010de, da se utrujenost pojavi, ko niso zadovoljene energetske potrebe mo\u017eganov.&nbsp;Tudi v tem primeru bi kreatin verjetno lahko <strong>slu\u017eil kot hiter vir energije<\/strong> in tako ubla\u017eil utrujenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pove\u010danje ravni kreatina lahko pomaga tudi pri utrujenosti, ki je povezana s prej omenjenim pomanjkanjem spanja.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako se boriti proti utrujenosti, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj ste vedno utrujeni? 7 najpogostej\u0161ih vzrokov in njihove re\u0161itve<\/a><\/strong>.<\/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\" id=\"skin-health\">11. Podpira tudi zdravje in stanje ko\u017ee<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">Pozitivni u\u010dinki kreatina vplivajo celo na najve\u010dji organ va\u0161ega telesa, to je ko\u017eo. Zdi se, da zadostne koli\u010dine kreatina in njegov <strong>antioksidativni u\u010dinek<\/strong> vplivajo na delovanje mitohondrijev in s tem na zdravje celic.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Pozitiven u\u010dinek ima lahko tudi <strong>lokalni nanos<\/strong> kreatina na ko\u017eo, na primer v obliki <strong>kreme<\/strong>. Zdi se, da kreatin vpliva tudi na proizvodnjo <a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe-s-kolagenom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kolagena<\/strong><\/a> in bi lahko pomagal na primer pri zmanj\u0161evanju nastajanja gub. <span style=\"color: #ff6600\" class=\"tadv-color\">[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. Vpliva tudi na zdravje pri staranju<\/h3>\n\n\n\n<p>Iz prej\u0161njih to\u010dk je razvidno, da kreatin ne koristi le \u0161portnikom. Prav tako ne dr\u017ei, da je kreatin primeren le za mlade. Nasprotno, zdi se, da njegova uporaba prina\u0161a velike koristi tudi <strong>starej\u0161im<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave ka\u017eejo, da bi lahko izbolj\u0161ala simptome <strong>sarkopenije<\/strong>. Sarkopenija je <strong>postopna izguba mi\u0161i\u010dne mase<\/strong> in mo\u010di ter je povezana z ve\u010djim tveganjem za po\u0161kodbe, okvaro telesnih funkcij in ve\u010djo smrtnostjo. Ta bolezen naj bi na splo\u0161no prizadela do 10 % ljudi, starej\u0161ih od 60 let, pri starej\u0161ih ljudeh s <strong>slab\u0161im zdravstvenim stanjem<\/strong> pa je ta dele\u017e verjetno veliko vi\u0161ji. Kreatin lahko vpliva na ve\u010d parametrov, povezanih s sarkopenijo. <span class=\"tadv-color\" 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\"><li>S hitrim <strong>obnavljanjem ATP na mestih, kjer je to potrebno<\/strong>, lahko vpliva na <strong>izbolj\u0161anje ali ohranjanje mi\u0161i\u010dne mo\u010di<\/strong>.<\/li><li>Hkrati je verjetno sposoben <strong>zmanj\u0161ati mi\u0161i\u010dno atrofijo<\/strong>, saj vpliva na razli\u010dne procese, ki zagotavljajo rast mi\u0161ic.<\/li><li>Pomembno vlogo imata tudi <strong>antioksidativni u\u010dinek<\/strong> kreatina in njegova sposobnost boja proti prostim radikalom.<\/li><li>U\u010dinki kreatina so verjetno \u0161e ve\u010dji, \u010de ga <strong>kombiniramo z vadbo za mo\u010d<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[8]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri starej\u0161ih je lahko zelo koristen <strong>u\u010dinek kreatina na kognitivne sposobnosti in spomin<\/strong>, ki se s starostjo pogosto slab\u0161ajo. Starej\u0161i odrasli imajo tudi ve\u010dje tveganje za razvoj sladkorne bolezni tipa 2. Zdi se, da kreatin skupaj z zdravo prehrano in gibanjem pomaga uravnavati <strong>raven sladkorja v krvi<\/strong>. Ne smemo pozabiti omeniti tudi njegovih morebitnih pozitivnih u\u010dinkov na odpornost ali \u017eiv\u010dni sistem, katerega delovanje s starostjo pogosto upada. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg\" alt=\"Vpliv kreatina na staranje\" class=\"wp-image-401876\" width=\"843\" height=\"563\" title=\"Vpliv kreatina na staranje\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_bi_morali_dodajati_kreatin\"><\/span>Ali bi morali dodajati kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povpre\u010dni osebi ni treba takoj pose\u010di po kreatinu v obliki prehranskega dopolnila. \u010ce redno u\u017eivate hrano, bogato s to snovjo, je va\u0161 vnos kreatina verjetno zadosten in zaloge v telesu zna\u0161ajo <strong>pribli\u017eno 60-80 %<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za tiste, ki se izogibajo mesu, ribam in razli\u010dnim vrstam mesa, pa je dodatek lahko koristen. Koristi lahko tudi ljudem, ki \u017eelijo izkoristiti celoten potencial kreatina in imeti <strong>njegove zaloge v telesu napolnjene do 100 %<\/strong>.&nbsp;To jim lahko pomaga, da zmogljivost svojih mi\u0161ic, mo\u017eganov ali drugih podro\u010dij zdravja dvignejo na vi\u0161jo raven.<\/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=\"Kako_jemati_kreatin_in_kateri_kreatin_je_najboljsi\"><\/span>Kako jemati kreatin in kateri kreatin je najbolj\u0161i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je na trgu na voljo v ve\u010d razli\u010dnih oblikah. Od vseh vrst pa je najbolj raziskan in zanesljiv <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kreatin monohidrat<\/strong><\/a>. Za naju\u010dinkovitej\u0161i na\u010din za\u010detka uporabe kreatina je v\u010dasih veljala tako imenovana faza nasi\u010denja. Pri tem na\u010dinu dopolnjevanja se <strong>5 g kreatina<\/strong> uporablja <strong>\u0161tirikrat na dan 5 dni<\/strong>. V tem obdobju se zaloge kreatina v mi\u0161icah popolnoma zasi\u010dijo, nato pa se za\u010dne faza vzdr\u017eevanja z uporabo <strong>3-5 g na dan<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutno prevladuje mnenje, da je dovolj, \u010de v dalj\u0161em \u010dasovnem obdobju zau\u017eijete <strong>3-5 g kreatina na dan<\/strong> in postopoma pove\u010date njegove zaloge v mi\u0161icah. Do popolne nasi\u010denosti pride v pribli\u017eno <strong>28 dneh<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vse, kar morate vedeti o kreatinu in njegovih oblikah<\/a><\/strong> boste izvedeli vse o uporabi kreatina in izbiri prave vrste. Prav tako lahko dobite nasvete o tem, <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kako izbrati najbolj\u0161i kreatin<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg\" alt=\"Kako jemati kreatin?\" class=\"wp-image-401894\" width=\"843\" height=\"562\" title=\"Kako jemati kreatin?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_je_kreatin_varen_in_kako_dolgo_ga_je_treba_jemati\"><\/span>Ali je kreatin varen in kako dolgo ga je treba jemati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raziskave ka\u017eejo, da se lahko kreatin v priporo\u010denih odmerkih uporablja <strong>dolgoro\u010dno<\/strong>.&nbsp;V nekaterih \u0161tudijah so u\u010dinke kreatina spremljali tudi <strong>do pet let<\/strong>.&nbsp;Tudi po tako dolgem \u010dasu niso opazili ne\u017eelenih stranskih u\u010dinkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primer, obstajali so pomisleki, da kreatin \u0161koduje ledvicam ali povzro\u010da dehidracijo. <strong>Vendar ni\u010d od tega ni bilo potrjeno in kreatin velja za varno prehransko dopolnilo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o varnosti kreatina si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/vodnik-po-kreatinu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 miti in dejstva o ne\u017eelenih u\u010dinkih kreatina<\/a><\/strong>.<\/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=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav ve\u010dina ljudi kreatin povezuje predvsem z mi\u0161i\u010dno mo\u010djo in \u0161portnimi dose\u017eki, so njegovi u\u010dinki veliko \u0161ir\u0161i. Zaradi svoje sposobnosti hitrega <strong>obnavljanja ATP<\/strong> se uporablja pri \u0161tevilnih drugih procesih v telesu.&nbsp;Glede na raziskave lahko v razli\u010dnih zahtevnih ali stresnih situacijah oskrbuje mo\u017egane z energijo.&nbsp;Hkrati lahko pozitivno vpliva na <strong>\u017eiv\u010dni in imunski sistem, du\u0161evno zdravje in druga podro\u010dja va\u0161ega \u017eivljenj<\/strong>a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin lahko naravno dobite iz \u017eivil \u017eivalskega izvora, zlasti iz <strong>mesa in rib<\/strong>. \u010ce \u017eelite izkoristiti vse zaloge kreatina, je primerna uporaba <strong>prehranskega dopolnila<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je \u010dlanek zdel koristen in zanimiv, ga brez oklevanja delite s prijatelji.<\/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>Kako lahko kreatin vpliva na va\u0161e zdravje? Kreatin ne pomaga le pri pove\u010danju mo\u010di, ampak lahko vpliva tudi na podro\u010dja zdravja, kot so odpornost, \u017eiv\u010dni sistem ali srce. Spoznajmo \u0161tevilne zdravstvene koristi kreatina.<\/p>\n","protected":false},"author":156,"featured_media":401710,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6771,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-404742","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-zdravje","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 ni le za mi\u0161ice in mo\u010d. 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