{"id":410054,"date":"2023-02-06T16:33:35","date_gmt":"2023-02-06T15:33:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=410054"},"modified":"2025-09-26T15:58:20","modified_gmt":"2025-09-26T13:58:20","slug":"kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/","title":{"rendered":"Kreatin nije samo za mi\u0161i\u0107e i snagu. Koji su njegovi u\u010dinci na mozak, imunitet i cjelokupno zdravlje?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Sto_je_kreatin\" title=\"\u0160to je kreatin?\">\u0160to je kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Koja_hrana_sadrzi_kreatin\" title=\"Koja hrana sadr\u017ei kreatin?\">Koja hrana sadr\u017ei 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.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Kako_kreatin_djeluje\" title=\"Kako kreatin djeluje?\">Kako kreatin djeluje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Koji_su_ucinci_kreatina_na_zdravlje\" title=\"Koji su u\u010dinci kreatina na zdravlje?\">Koji su u\u010dinci kreatina na zdravlje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Trebate_li_nadopuniti_kreatin\" title=\"Trebate li nadopuniti kreatin?\">Trebate li nadopuniti 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.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Kako_uzimati_kreatin_i_koji_je_kreatin_najbolji\" title=\"Kako uzimati kreatin i koji je kreatin najbolji?\">Kako uzimati kreatin i koji je kreatin najbolji?<\/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.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Je_li_kreatin_siguran_i_koliko_ga_dugo_treba_uzimati\" title=\"Je li kreatin siguran i koliko ga dugo treba uzimati?\">Je li kreatin siguran i koliko ga dugo treba uzimati?<\/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.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin je dobro poznat i popularan dodatak prehrani me\u0111u sporta\u0161ima koji \u017eele pobolj\u0161ati svoje sportske performanse, pove\u0107ati snagu ili dobiti mi\u0161i\u0107nu masu. To je&nbsp;jedan od najvi\u0161e <strong>istra\u017eenih <\/strong>i <strong>dobro poznatih<\/strong>&nbsp;dodataka. Me\u0111utim, malo ga ljudi upotrebljava zbog njegovih <strong>drugih prednosti<\/strong>. Kreatin ne utje\u010de samo na sportske perofrmanse, nego, primjerice, i na procese <strong>mozga <\/strong>i <strong>\u017eiv\u010danog sustava<\/strong>, rad <strong>imuniteta<\/strong> ili <strong>mentalno zdravlje<\/strong>. Zato \u0107emo se danas usredoto\u010diti na druge i mo\u017eda \u010dak iznena\u0111uju\u0107e prednosti kreatina koje nadilaze samo snagu i mi\u0161i\u0107e.<\/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\">U ovom \u0107ete \u010dlanku saznati o u\u010dincima 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 wp-element-button\" href=\"#sportska-izvedba\">sportska izvedba<\/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=\"#regeneracija\">regeneracija<\/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=\"#mozak\">mozak<\/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=\"#mentalni-poremecaji\">mentalni poreme\u0107aji<\/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=\"#zivcani-sustav\">\u017eiv\u010dani sustav<\/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=\"#tijek-neurodegenerativnih-bolesti\">neurodegenerativne bolesti<\/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=\"#razine-secera-u-krvi\"><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 wp-element-button\" href=\"#zdravlje-srca\">zdravlje 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 wp-element-button\" href=\"#imunitet\">imunitet<\/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=\"#umor\">umor<\/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=\"#zdravlje-koze\">zdravlje 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 wp-element-button\" href=\"#zdravo-starenje\">zdravo starenje<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_kreatin\"><\/span>\u0160to je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kreatin<\/strong><\/a> je tvar koja se prirodno nalazi u ljudskom tijelu. Sastoji se od aminokiselina kao \u0161to su<strong>&nbsp;arginin<\/strong>,<strong>&nbsp;glicin<\/strong>&nbsp;i<strong>&nbsp;metionin,<\/strong> iz kojih va\u0161e tijelo mo\u017ee proizvesti kreatin.<strong>&nbsp;<\/strong> Glavna je zada\u0107a kreatina<strong>&nbsp;neposredna opskrba energijom<\/strong>&nbsp;tkiva s<strong>&nbsp;pove\u0107anom potrebom<\/strong> za&nbsp;njom, kao \u0161to su<strong>&nbsp;mi\u0161i\u0107i<\/strong>&nbsp;i<strong> mozak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do&nbsp;<strong>95 % kreatina<\/strong>&nbsp;u tijelu pohranjeno je u&nbsp;<strong>skeletnim mi\u0161i\u0107ima<\/strong>, a ostatak se nalazi u mozgu, bubrezima, jetri i, kod mu\u0161karaca, u testisima. Prosje\u010dan mu\u0161karac od 70 kg ima otprilike&nbsp;<strong>120 do 140 g kreatina<\/strong> pohranjenog u svom tijelu. Me\u0111utim, otprilike&nbsp;<strong>1 \u2013 2 %<\/strong> te koli\u010dine prirodno se pretvara u <strong>kreatinin<\/strong>, koji se izlu\u010duje u&nbsp;<strong>urinu<\/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>Tijelo treba nadopuniti tu koli\u010dinu od 1 do 3 g kreatina kako bi odr\u017ealo svoju normalnu razinu. To&nbsp;uglavnom ovisi o <strong>koli\u010dini mi\u0161i\u0107ne mase<\/strong>. Otprilike <strong>pola dolazi iz va\u0161e prehrane<\/strong>, a ostatak tijelo <strong>stvara samo. <\/strong>Kreatin se u tijelu uglavnom proizvodi u jetri, a u manjoj koli\u010dini u gu\u0161tera\u010di i bubrezima. <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>Zahvaljuju\u0107i&nbsp;<strong>normalnoj raznolikoj prehrani<\/strong>, va\u0161e rezerve kreatina u tijelu popunjene su do otprilike <strong>60 \u2013 80 %<\/strong>. Nadopunom se te rezerve mogu pove\u0107ati za onih <strong>20 \u2013 40 %<\/strong> koji nedostaju. <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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg\" alt=\"Koji su u\u010dinci kreatina?\" class=\"wp-image-401735\" style=\"width:843px;height:562px\" title=\"Koji su u\u010dinci 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_hrana_sadrzi_kreatin\"><\/span>Koja hrana sadr\u017ei kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sli\u010dno kao kod ljudi, kreatin se kod \u017eivotinja uglavnom sprema u skeletne mi\u0161i\u0107e. Stoga su njegovi najbolji izvori \u017eivotinjske namirnice kao \u0161to su <strong>meso i riba. <\/strong>Odre\u0111ena koli\u010dina kreatina tako\u0111er se nalazi u <strong>crijevima<\/strong>. Na primjer, <strong>vegani <\/strong>i <strong>vegetarijanci<\/strong>, koji ne konzumiraju te namirnice, \u010desto imaju <strong>smanjene <\/strong><strong>rezerve<\/strong> kreatina i mogla bi im koristiti njegova nadopuna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ljude koji jedu meso i ribu, moglo bi biti zanimljivo znati da u prosjeku sadr\u017ee <strong>3 \u2013 5 g kreatina na 1 kg<\/strong>.&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\">Koliko kreatina u prosjeku sadr\u017ee odre\u0111ene vrste mesa, iznutrice i riba?<\/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\">Namirnica<\/th><th class=\"has-text-align-center\" data-align=\"center\">Govedina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Piletina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ze\u010detina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bubrezi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gove\u0111a 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>Sadr\u017eaj kreatina (g na 1 kg)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 \u2013 5,5*<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 \u2013 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>Iz obi\u010dne&nbsp;porcije&nbsp;<strong>junetine<\/strong> od <strong>150 g<\/strong> mo\u017eete dobiti pribli\u017eno <strong>0,6 g kreatina<\/strong>, \u0161to je otprilike <strong>pola koli\u010dine<\/strong> koju biste trebali dobiti <strong>iz prehrane<\/strong>.<\/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=\"3885,28080,61477,256,53215,29667,28876\" ><\/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_kreatin_djeluje\"><\/span>Kako kreatin djeluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin slu\u017ei kao&nbsp;<strong>trenutni izvor energije<\/strong>, zahvaljuju\u0107i \u010dinjenici da mo\u017ee vrlo brzo <strong>regenerirati adenozin trifosfat<\/strong> (<strong>ATP<\/strong>), koji je <strong>glavni izvor energije<\/strong> u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon iskori\u0161tavanja energije iz ATP-a, primjerice pri tr\u010danju ili dizanju utega, stvara se molekula <strong>ADP-a (adenozin difosfat)<\/strong>. Me\u0111utim, kako bi izvukao dodatnu energiju, <strong>ADP<\/strong> se mora <strong>pretvoriti natrag u ATP<\/strong>. No, u odre\u0111enim situacijama, primjerice tijekom intenzivne anaerobne vje\u017ebe, ATP se ne mo\u017ee dovoljno brzo obnoviti. Tada kreatin stupa na scenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otprilike&nbsp;<strong>60 %<\/strong> kreatina nalazi se u tijelu u obliku <strong>fosfokreatina. <\/strong>Fosfokreatin sadr\u017ei fosfatnu skupinu koja se, po potrebi, brzo ve\u017ee na ADP i stvara ATP. Ta uloga kreatina najva\u017enija je u situacijama kad tijelo treba trenutnu i obilatu opskrbu energijom, kao \u0161to su ve\u0107 spomenute izvedbe visokog intenziteta. <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>Me\u0111utim, mi\u0161i\u0107na masa nije jedini dio tijela koji treba brzu opskrbu energijom. Ta funkcija kreatina tako\u0111er se upotrebljava u drugim procesima u tijelu.<\/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.hr\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-749x1124.jpg\" alt=\"U\u010dinak kreatina na snagu\" class=\"wp-image-401758\" title=\"U\u010dinak kreatina na snagu\" 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=\"Koji_su_ucinci_kreatina_na_zdravlje\"><\/span>Koji su u\u010dinci kreatina na zdravlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je dobro poznat me\u0111u sporta\u0161ima, koji ga upotrebljavaju kako bi <strong>pobolj\u0161ali svoju izvedbu, <\/strong><strong>podr\u017eali snagu <\/strong>ili pospje\u0161ili <strong>izgradnju mi\u0161i\u0107a. <\/strong>Me\u0111utim, njegove prednosti tu ne prestaju. Ispostavilo se da kreatin tako\u0111er igra va\u017enu ulogu u, primjerice, <strong>neurolo\u0161kim procesima, <\/strong><strong>regeneraciji<\/strong> ili odr\u017eavanju <strong>stabilne razine \u0161e\u0107era u krvi<\/strong>. Koji su u\u010dinci 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=\"sportska-izvedba\">1. Pospje\u0161uje snagu, izvedbu i rast mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Najpoznatiji i najistra\u017eeniji u\u010dinak kreatina njegova je sposobnost da odmah osigura <strong>energiju <\/strong>mi\u0161i\u0107ima i tako&nbsp;<strong>pobolj\u0161a <\/strong><strong>izvedbu i snagu<\/strong>. Upotreba kreatina pove\u0107ava&nbsp;<strong>rezerve kreatina fosfata u mi\u0161i\u0107ima<\/strong>, koje se naknadno mogu iskoristiti tijekom ponovljenih kratkih razdoblja vje\u017ebanja visokog intenziteta. Omogu\u0107uje vam odr\u017eavanje ve\u0107eg intenziteta izvedbe i time postizanje boljih rezultata. <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>Nadopuna kreatina tako\u0111er poma\u017ee kod rasta mi\u0161i\u0107ne mase. Kreatin vjerojatno doprinosi <strong>formiranju proteina<\/strong> koji \u010dine mi\u0161i\u0107na vlakna. Osim toga,&nbsp;<strong>tako\u0111er ve\u017ee odre\u0111enu koli\u010dinu vode<\/strong>, \u0161to pove\u0107ava njen&nbsp;<strong>sadr\u017eaj u mi\u0161i\u0107nim stanicama<\/strong>. To naknadno uzrokuje&nbsp;<strong>ve\u0107i volumen i te\u017einu mi\u0161i\u0107a<\/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\">\n\nAko \u017eelite saznati vi\u0161e o u\u010dinku kreatina na sportsku izvedbu i mi\u0161i\u0107nu masu, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Vodi\u010d za kreatin za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracija\">2. Pozitivno djeluje na regeneraciju<\/h3>\n\n\n\n<p>Kreatin o\u010dito poma\u017ee tijelu da se <strong>regenerira nakon zahtjevne fizi\u010dke vje\u017ebe<\/strong>. Kreatin podr\u017eava pohranu prehrambenih ugljikohidrata u obliku <strong>glikogena<\/strong> u mi\u0161i\u0107ima. Glikogen je&nbsp;va\u017ean za pravilnu regeneraciju mi\u0161i\u0107ne mase, \u0161to tako\u0111er mo\u017ee pomo\u0107i u sprje\u010davanju prekomjernog treniranja. <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>Tijekom zahtjevne fizi\u010dke izvedbe, na primjer treninga snage, <strong>mi\u0161i\u0107na vlakna prirodno se o\u0161te\u0107uju<\/strong>. Dokazano je da kreatin <strong>ubrzava njihovo zacjeljivanje<\/strong>. U istra\u017eivanjima koja su pratila u\u010dinak kreatina na o\u0161te\u0107enje mi\u0161i\u0107a nakon vje\u017ebanja, do\u0161lo je do <strong>smanjenja pokazatelja o\u0161te\u0107enja mi\u0161i\u0107a<\/strong> (tvari \u010dija se koli\u010dina pove\u0107ava tijekom o\u0161te\u0107enja mi\u0161i\u0107a), poput kreatina kinaze. <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>Tako\u0111er mo\u017ee igrati ulogu u slu\u010daju <strong>atrofije mi\u0161i\u0107a<\/strong>&nbsp;(gubitak mi\u0161i\u0107ne mase, npr. zbog zdravstvenih razloga, nedostatka tjelovje\u017ebe itd.) ili u rehabilitaciji nakon ozljede. Dokazano je da smanjuje upalnu reakciju koja je tipi\u010dna za o\u0161te\u0107enje mi\u0161i\u0107a.<\/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.hr\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg\" alt=\"U\u010dinak kreatina na regeneraciju\" class=\"wp-image-401778\" style=\"width:843px;height:562px\" title=\"U\u010dinak kreatina na regeneraciju\" 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=\"mozak\">3. Tako\u0111er utje\u010de na mozak i kognitivne sposobnosti<\/h3>\n\n\n\n<p>Stanice \u017eiv\u010danog sustava i mozga zahtijevaju&nbsp;<strong>veliku koli\u010dinu energije<\/strong> za pravilno funkcioniranje. Mozak tro\u0161i do&nbsp;<strong>20 % ukupnog dnevnog unosa energije<\/strong>. Kao i u mi\u0161i\u0107nim stanicama, kreatin u tom slu\u010daju slu\u017ei kao <strong>brz izvor fosfatnih skupina za stvaranje ATP-a<\/strong>. Kreatin vjerojatno opskrbljuje mozak energijom tijekom energetski zahtjevnih situacija, kao \u0161to su razni <strong>komplicirani kognitivni zadaci<\/strong> ili u stresnim uvjetima, kao \u0161to je <strong>nedostatak sna <\/strong>ili <strong>hipoksija <\/strong> (nedostatak kisika). To je tako\u0111er jedan od razloga za\u0161to se kreatin prirodno nalazi u mozgu. <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>Postoje neki <strong>genetski poreme\u0107aji metabolizma kreatina<\/strong>, koji se manifestiraju <strong>mentalnim i razvojnim poreme\u0107ajima<\/strong>. Stoga se \u010dini da kreatin ima va\u017enu ulogu u mentalnim i kognitivnim sposobnostima. <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>Me\u0111utim, za razliku od mi\u0161i\u0107a, mozak mo\u017ee sam stvarati kreatin i nije toliko ovisan o unosu hrane ili proizvodnji iz drugih organa. No, ako je po\u010detna razina kreatina <strong>niska<\/strong> zbog razli\u010ditih razloga, njegova nadoknada mo\u017ee imati <strong>pozitivan u\u010dinak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije slu\u010dajno \u0161to je posljednjih godina kreatin uvr\u0161ten me\u0111u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nootropike<\/a>. Te tvari imaju znanstveno dokazane u\u010dinke na funkcije mozga, poput pam\u0107enja, koncentracije, sposobnosti 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>Mo\u017eete saznati vi\u0161e o nootropicima u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Nootropici: tvari za pobolj\u0161anje koncentracije i pam\u0107enja. <\/strong><\/a><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Koji su najbolji?<\/a><\/strong><\/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=\"U\u010dinak kreatina na mozak\" class=\"wp-image-401793\" style=\"width:843px;height:563px\" title=\"U\u010dinak kreatina na mozak\" 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\">Kreatin i nedostatak sna<\/h4>\n\n\n\n<p>Nedovoljno sna predstavlja razmjerno veliko optere\u0107enje za va\u0161e tijelo i mozak. Dokazano je da mozak s nedostatkom sna ima <strong>ni\u017ee razine kreatina<\/strong> u usporedbi s mozgom koji je spavao dovoljno dugo i kvalitetno. Stoga redovita upotreba kreatina vjerojatno mo\u017ee pridonijeti pobolj\u0161anju rada mozga tijekom razdoblja&nbsp;<strong>nedostatka sna<\/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>Me\u0111utim, \u010dak i kad bi znanstvenici bili 100 % sigurni u taj u\u010dinak, ne bi bilo razumno oslanjati se samo na kreatin i zanemariti san. <strong>Visokokvalitetan <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sleep (opens in a new tab)\">san koji traje 7 \u2013 9 sati<\/a><\/strong> i dalje je najbolja stvar koju mo\u017eete u\u010diniti <strong>za funkcioniranje svog tijela i mozga<\/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\">U kojim situacijama upotreba kreatina mo\u017ee biti korisna za mozak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahtjevni kognitivni zadaci (obrada informacija, pam\u0107enje, pa\u017enja, koncentracija itd.)<\/li>\n\n\n\n<li>Situacije u kojima je potreban ve\u0107i rad mozga \u2013 zahtjevna radna razdoblja, pove\u0107ane \u0161kolske obveze, rad u smjenama itd.<\/li>\n\n\n\n<li>Nedostatak sna<\/li>\n\n\n\n<li>Genetski poreme\u0107aji metabolizma kreatina <span class=\"tadv-color\" 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>Kad uzimate nadopune kreatina, <strong> njegove razine u mozgu rastu sporije<\/strong> u usporedbi s mi\u0161i\u0107ima. \u010cini se da se njegova koli\u010dina pove\u0107ava za <strong>5 \u2013 15 %<\/strong>. Me\u0111utim, trenutno ne postoji to\u010dna preporu\u010dena doza kreatina za pobolj\u0161anje mo\u017edanih funkcija. <strong>Ipak, vjerojatno bi ve\u0107e doze <\/strong> trebalo uzimati u usporedbi s onima koje se preporu\u010duju za podr\u0161ku funkciji mi\u0161i\u0107a (3 \u2013 5 g svaki 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=\"mentalni-poremecaji\">4. Tako\u0111er mo\u017ee utjecati na depresiju i druge mentalne poreme\u0107aje<\/h3>\n\n\n\n<p>Smanjena koli\u010dina kreatina \u010desto se pokazuje kod osoba koje pate od mentalnih poreme\u0107aja, kao \u0161to su <strong>depresija<\/strong>, <strong>shizofrenija <\/strong>ili&nbsp;<strong>bipolarni poreme\u0107aj. <\/strong>\u010cini se da bi nedovoljna koli\u010dina kreatina u mozgu mogla pridonijeti razvoju tih poreme\u0107aja. Njegova nadopuna i posljedi\u010dna obnova optimalnih rezervi kreatina vjerojatno poma\u017ee u ubla\u017eavanju njihovih simptoma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati nekoliko istra\u017eivanja pokazuju da vegetarijanci, kojima nedostaje mesa i kreatina u prehrani, imaju <strong>ve\u0107i rizik od razvoja depresije <\/strong>od ljudi koji jedu meso. Oni koji uop\u0107e nemaju <strong>ribu<\/strong> u prehrani mogu imati jo\u0161 ve\u0107i nedostatak. Nadopuna kreatina i pove\u0107anje njegove razine u mozgu stoga mo\u017ee imati <strong>anti<\/strong><strong>depresivni<\/strong> u\u010dinak.<span class=\"tadv-color\" 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.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg\" alt=\"U\u010dinak kreatina na mentalno zdravlje\" class=\"wp-image-401808\" style=\"width:843px;height:562px\" title=\"U\u010dinak kreatina na mentalno zdravlje\" 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=\"zivcani-sustav\">5. Mo\u017ee pomo\u0107i u za\u0161titi \u017eiv\u010danog sustava od o\u0161te\u0107enja<\/h3>\n\n\n\n<p>Kreatin tako\u0111er djeluje kao&nbsp;<strong>antioksidant<\/strong> koji \u0161titi \u017eiv\u010dane stanice od u\u010dinaka <strong>slobodnih radikala. <\/strong>Oni imaju \u0161tetne u\u010dinke na stanice te ih u slu\u010daju oksidativnog stresa napadaju i razbijaju, \u0161to mo\u017ee potaknuti razvoj raznih bolesti. <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>Zdravlje stanica, uklju\u010duju\u0107i \u017eiv\u010dane stanice, uvelike ovisi o <strong>funkciji njihovih mitohondrija. <\/strong>Mitohondriji se \u010desto opisuju kao stani\u010dne elektrane koje proizvode \u017eivotnu energiju u obliku gore spomenutog ATP-a. Ali u isto vrijeme, oni su mjesto gdje se stvara velika koli\u010dina spomenutih&nbsp;<strong>slobodnih radikala<\/strong>. \u010cini se da <strong>antioksidativni u\u010dinak kreatina<\/strong>&nbsp;\u0161titi mitohondrije, pru\u017eaju\u0107i tako za\u0161titu samim stanicama. Stoga mo\u017ee pomo\u0107i u za\u0161titi od raznih neurolo\u0161kih bolesti, poput Alzheimerove.<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=\"tijek-neurodegenerativnih-bolesti\">6. Mo\u017ee utjecati na tijek neurodegenerativnih bolesti<\/h3>\n\n\n\n<p>Kreatin vjerojatno utje\u010de i na tijek nekih neurodegenerativnih bolesti, poput Parkinsonove ili Huntingtonove bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osobe koje boluju od&nbsp;<strong>Parkinsonove bolesti<\/strong>&nbsp;imaju&nbsp;<strong>smanjeni broj dopaminergi\u010dkih receptora <\/strong>koji proizvode <strong>dopamin<\/strong>. Zbog nedostatka dopamina smanjen je prijenos impulsa izme\u0111u pojedinih \u017eiv\u010danih stanica. To se naknadno o\u010dituje drhtanjem, ograni\u010denim radom mi\u0161i\u0107a ili, primjerice, smetnjama u govoru. Istra\u017eivanja pokazuju da bi uzimanje kreatina moglo imati pozitivan u\u010dinak na&nbsp;<strong>rad mi\u0161i\u0107a<\/strong> i tako pobolj\u0161ati neke simptome Parkinsonove bolesti.<span class=\"tadv-color\" 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>Sni\u017eena razina fosfokreatina u mozgu tipi\u010dna je za neke neurolo\u0161ke bolesti. To je, primjerice,&nbsp;<strong>Huntingtonova bolest<\/strong>, koja se o\u010dituje trzavim pokretima i smanjenim mentalnim sposobnostima. \u010cini se da uzimanje kreatina mo\u017ee igrati ulogu u <strong>za\u0161titi neurona od metaboli\u010dkog o\u0161te\u0107enja<\/strong>. Tako\u0111er se \u010dini da bi mogao podr\u017eati stvaranje \u017eiv\u010danih stanica koje gube svoju funkciju u Huntingtonovoj bolesti (posebno GABA-ergi\u010dkih neurona). <span class=\"tadv-color\" 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.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg\" alt=\"Pozitivan u\u010dinak kreatina na \u017eiv\u010dani sustav\" class=\"wp-image-401823\" style=\"width:843px;height:563px\" title=\"Pozitivan u\u010dinak kreatina na \u017eiv\u010dani sustav\" 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=\"razine-secera-u-krvi\">7. Poma\u017ee u smanjenju \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Ispostavilo se da bi uzimanje kreatina tako\u0111er moglo biti korisno za osobe kojima je potrebna pomo\u0107 u odr\u017eavanju <strong>stabilne razine \u0161e\u0107era u krvi<\/strong> (tzv. <strong>glikemija<\/strong>). To su osobe koje boluju od <strong>\u0161e\u0107erne bolesti<\/strong>&nbsp;ili, na primjer,&nbsp;osobe s&nbsp;<strong>poreme\u0107anom tolerancijom glukoze. <\/strong>To je stanje u kojem tijelo ve\u0107 ima problema s odr\u017eavanjem razine \u0161e\u0107era u krvi u optimalnom rasponu, ali to jo\u0161 nije potpuno razvijen dijabetes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin vjerojatno poma\u017ee u sni\u017eavanju \u0161e\u0107era u krvi <strong>poticanjem lu\u010denja inzulina<\/strong>&nbsp;i&nbsp;<strong>smanjenjem inzulinske rezistencije. <\/strong>Kreatin pove\u0107ava funkciju <strong>transportera glukoze tipa 4<\/strong>, koji se nalazi u stijenci mi\u0161i\u0107ne stanice i slu\u017ei kao most koji <strong>prebacuje \u0161e\u0107er iz krvi u stanice<\/strong>. Pove\u0107anjem funkcije GLUT4, ve\u0107a koli\u010dina \u0161e\u0107era u krvi pomi\u010de se u stanice i njegova se razina smanjuje. <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 i kreatin zapravo odli\u010dno funkcioniraju zajedno. Kreatin se prenosi u stanice <strong>uz pomo\u0107 inzulina<\/strong>. Stoga je korisno uzimati kreatin&nbsp;<strong>zajedno s ugljikohidratima<\/strong>. To \u0107e mu pomo\u0107i da u\u0111e u stanice i podr\u017eati njegovu pohranu. <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>Mo\u017eete saznati vi\u0161e o tome kako inzulin djeluje u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Osjetljivost na inzulin \u2013 kako je pove\u0107ati i sprije\u010diti otpornost 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=\"zdravlje-srca\">8. Mogao bi imati pozitivan u\u010dinak na zdravlje srca<\/h3>\n\n\n\n<p>\u010cini se da kreatin utje\u010de i na <strong>sr\u010dani mi\u0161i\u0107<\/strong>. Pokazalo se da kreatin vjerojatno igra va\u017enu ulogu u odr\u017eavanju <strong>opskrbe energijom tijekom raznih ishemijskih doga\u0111aja.<\/strong> Ishemija je stanje u kojem je protok krvi ograni\u010den ili smanjen u nekom dijelu tijela, na primjer, u slu\u010daju infarkta miokarda. Stoga vjerojatno mo\u017ee barem djelomi\u010dno za\u0161tititi srce <strong>za vrijeme ishemijskog doga\u0111aja.<\/strong>&nbsp;<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>Mogu\u0107e je da kreatin tako\u0111er igra ulogu u <strong>prevenciji ateroskleroze<\/strong>, koja dovodi do <strong>su\u017eavanja krvnih \u017eila<\/strong>, <strong>o\u0161te\u0107enja stijenke \u017eile<\/strong> i ve\u0107eg rizika od sr\u010danog udara. Kreatin bi mogao igrati ulogu, na primjer, izravno u <strong>stijenkama krvnih \u017eila<\/strong>. Kad su njegove razine visoke u stanicama stijenke, \u010dini se da smanjuje prianjanje nekih imunolo\u0161kih stanica na stijenku krvne \u017eile. <span class=\"tadv-color\" 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=\"U\u010dinak kreatina na zdravlje srca\" class=\"wp-image-401838\" style=\"width:843px;height:562px\" title=\"U\u010dinak kreatina na zdravlje 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"imunitet\">9. Tako\u0111er igra ulogu u imunolo\u0161kom odgovoru<\/h3>\n\n\n\n<p>Istra\u017eivanja pokazuju da kreatin ima <strong>imunomodulatorne u\u010dinke<\/strong>, \u0161to zna\u010di da poma\u017ee u regulaciji imunolo\u0161kog sustava. \u010cini se da utje\u010de na funkciju i proizvodnju <strong>T-limfocita<\/strong>, koji su, izme\u0111u ostalog, uklju\u010deni u&nbsp;<strong>prepoznavanje infekcija ili tumorskih stanica<\/strong>. Ve\u0107a opskrba ATP-om zahvaljuju\u0107i kreatinu mogla bi pospje\u0161iti funkciju receptora preko kojih djeluju T-limfociti.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin tako\u0111er o\u010dito smanjuje proizvodnju proupalnih citokina i stoga ima&nbsp;<strong>protuupalni<\/strong> u\u010dinak. Citokini tako\u0111er utje\u010du na pona\u0161anje drugih stanica imunolo\u0161kog sustava, takozvanih&nbsp;<strong>makrofaga<\/strong>. \u010cini se da preko njih kreatin mo\u017ee podr\u017eati procese koji vode do, primjerice, <strong>cijeljenja tkiva.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna od glavnih funkcija makrofaga takozvana&nbsp;je <strong>fagocitoza<\/strong>, u kojoj te imunolo\u0161ke stanice gutaju i uni\u0161tavaju strane i o\u0161te\u0107ene (npr. tumorske) stanice. To je vrlo&nbsp;<strong>energetski zahtjevan proces<\/strong>, koji se vjerojatno mo\u017ee podr\u017eati upotrebom kreatina.<\/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.hr\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022.jpg\" alt=\"U\u010dinak kreatina na umor\" 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=\"umor\">10. Mo\u017ee pomo\u0107i u ubla\u017eavanju umora<\/h3>\n\n\n\n<p>Istra\u017eivanja pokazuju da su&nbsp;<strong>ni\u017ee razine kreatina u mozgu<\/strong> povezane s ve\u0107im mentalnim umorom. U isto vrijeme, \u010dini se da se u tom stanju pove\u0107ava koli\u010dina&nbsp;<strong>mlije\u010dne kiseline<\/strong>, \u010dija se proizvodnja u anaerobnim uvjetima (bez pristupa kisiku) pove\u0107ava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je mogu\u0107e da se javi umor kad energetske potrebe mozga nisu zadovoljene. \u010cak i u tom slu\u010daju, kreatin bi vjerojatno mogao poslu\u017eiti kao <strong>brz izvor energije<\/strong>&nbsp;i tako ubla\u017eiti umor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pove\u0107anje razine kreatina tako\u0111er bi moglo pomo\u0107i kod umora koji je povezan s gore spomenutim nedostatkom sna.<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>Vi\u0161e o tome kako se boriti protiv umora mo\u017eete pro\u010ditati u \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja.<\/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 is-style-default\" id=\"zdravlje-koze\">11. Tako\u0111er mo\u017ee pospje\u0161iti zdravlje i stanje ko\u017ee<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nPozitivni u\u010dinci kreatina utje\u010du \u010dak i na najve\u0107i organ va\u0161eg tijela, a to je ko\u017ea. \u010cini se da dovoljne razine kreatina i njihov <strong>antioksidativni u\u010dinak<\/strong> utje\u010du na funkciju mitohondrija, a time i na zdravlje stanica.\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Lokalna primjena<\/strong>&nbsp;kreatina na ko\u017eu, na primjer u obliku&nbsp;<strong>kreme<\/strong>, tako\u0111er bi mogla imati pozitivan u\u010dinak. \u010cini se da kreatin tako\u0111er ima u\u010dinak na proizvodnju&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zelatinski\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kolagena<\/strong><\/a><strong>&nbsp;<\/strong>i mo\u017ee pomo\u0107i, na primjer, u smanjenju stvaranja bora. <span class=\"tadv-color\" 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=\"zdravo-starenje\">12. Tako\u0111er utje\u010de na zdravlje dok starire<\/h3>\n\n\n\n<p>Iz prethodnih je to\u010daka jasno da i drugi osim sporta\u0161a mogu imati koristi od kreatina. Tako\u0111er nije istina da je kreatin prikladan samo za mlade. Naprotiv, \u010dini se da njegova upotreba donosi veliku korist <strong>starijim osobama<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja pokazuju da bi mogao pobolj\u0161ati simptome <strong>sarkopenije. <\/strong>Sarkopenija je <strong>postupni gubitak mi\u0161i\u0107ne mase i snage <\/strong>te je povezana s ve\u0107im rizikom od ozljeda, o\u0161te\u0107enjem tjelesnih funkcija i ve\u0107om smrtno\u0161\u0107u. Ka\u017ee se da to stanje op\u0107enito poga\u0111a do 10 % osoba starijih od 60 godina, pri \u010demu je taj udio vjerojatno puno ve\u0107i kod starijih osoba <strong>lo\u0161eg zdravlja<\/strong>. \u010cini se da kreatin mo\u017ee utjecati na nekoliko parametara povezanih sa sarkopenijom. <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\">\n<li>Mo\u017ee utjecati na&nbsp;<strong>pobolj\u0161anje ili odr\u017eavanje snage mi\u0161i\u0107a<\/strong> brzom regeneracijom ATP-a na mjestima gdje je to potrebno.<\/li>\n\n\n\n<li>U isto vrijeme, vjerojatno mo\u017ee&nbsp;<strong>smanjiti atrofiju mi\u0161i\u0107a<\/strong> utje\u010du\u0107i na razli\u010dite procese koji osiguravaju rast mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>A<\/strong><b>ntioksidativni u\u010dinak<\/b> kreatina i njegova sposobnost da se bori protiv slobodnih radikala tako\u0111er igraju va\u017enu ulogu.<\/li>\n\n\n\n<li>U\u010dinci kreatina vjerojatno su jo\u0161 ve\u0107i kad se <strong>kombinira s vje\u017ebama snage.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[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>Kod starijih osoba, u\u010dinak kreatina na<strong> kognitivne sposobnosti<\/strong>&nbsp;i&nbsp;<strong>pam\u0107enje<\/strong>, koji se \u010desto pogor\u0161avaju s godinama, mo\u017ee biti vrlo koristan. Starije odrasle osobe tako\u0111er imaju ve\u0107i rizik od razvoja dijabetesa tipa 2. \u010cini se da kreatin, zajedno sa zdravom prehranom i tjelovje\u017ebom, poma\u017ee regulirati <strong>razine<\/strong>&nbsp;<strong>\u0161e\u0107era u krvi<\/strong>. Ne smijemo zaboraviti spomenuti i njegove mogu\u0107e pozitivne u\u010dinke na <strong>imunitet<\/strong>&nbsp;ili&nbsp;<strong>\u017eiv\u010dani sustav<\/strong>, \u010dija funkcija \u010desto opada s godinama. <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.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg\" alt=\"U\u010dinak kreatina na starenje\" class=\"wp-image-401876\" style=\"width:843px;height:563px\" title=\"U\u010dinak kreatina na starenje\" 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=\"Trebate_li_nadopuniti_kreatin\"><\/span>Trebate li nadopuniti kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prosje\u010dna osoba ne mora odmah posegnuti za kreatinom u obliku dodatka prehrani. Ako redovito konzumirate <strong>namirnice bogate tom tvari,<\/strong> va\u0161 unos kreatina vjerojatno je <strong>adekvatan, a rezerve u va\u0161em tijelu otprilike su 60 \u2013 80 %<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, za one koji izbjegavaju meso, ribu i iznutrice, taj dodatak mogao bi biti koristan. Tako\u0111er mo\u017ee koristiti osobama koje \u017eele iskoristiti puni potencijal kreatina i imati njegove <strong>rezerve u tijelu napunjene do 100 %. <\/strong>To im onda mo\u017ee pomo\u0107i da podignu u\u010dinkovitost svojih mi\u0161i\u0107a, mozga ili drugih zdravstvenih podru\u010dja zdravlja na vi\u0161u razinu.<\/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_uzimati_kreatin_i_koji_je_kreatin_najbolji\"><\/span>Kako uzimati kreatin i koji je kreatin najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin se na tr\u017ei\u0161tu mo\u017ee prona\u0107i u&nbsp;<strong>nekoliko razli\u010ditih oblika. <\/strong>Me\u0111utim, od svih njegovih vrsta, najistra\u017eeniji je&nbsp;i najpouzdaniji <strong><a href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" class=\"ek-link\">kreatin monohidrat<\/a><\/strong>. Nekad se naju\u010dinkovitijim na\u010dinom za po\u010detak uzimanja kreatina smatrala tzv. <strong>faza zasi\u0107enja. <\/strong>U tom na\u010dinu nadopune&nbsp;<strong>5 g&nbsp;kreatina uzima se \u010detiri puta dnevno tijekom 5 dana<\/strong>. U tom razdoblju rezerve kreatina u mi\u0161i\u0107ima postaju potpuno zasi\u0107ene i tad po\u010dinje <strong>faza odr\u017eavanja<\/strong> uz uzimanje <strong>3 \u2013 5 g dnevno<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutno, me\u0111utim, prevladava mi\u0161ljenje da je dovoljno uzimati&nbsp;<strong>3 \u2013 5 g kreatina dnevno <\/strong>tijekom du\u017eeg razdoblja i <strong>postupno<\/strong> pove\u0107avati njegove rezerve u mi\u0161i\u0107ima. Potpuno zasi\u0107enje doga\u0111a se za otprilike <strong>28 dana.<\/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>\u010clanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sve \u0161to trebate znati o kreatinu i njegovim oblicima<\/strong><\/a> re\u0107i \u0107e vam sve o <strong>uzimanju <\/strong>kreatina i&nbsp;<strong>odabiru prave vrste. <\/strong>Tako\u0111er mo\u017eete dobiti savjet <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati najbolji kreatin.<\/strong><\/a><\/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.hr\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg\" alt=\"Kako uzimati kreatin?\" class=\"wp-image-401894\" style=\"width:843px;height:562px\" title=\"Kako uzimati 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_kreatin_siguran_i_koliko_ga_dugo_treba_uzimati\"><\/span>Je li kreatin siguran i koliko ga dugo treba uzimati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Istra\u017eivanja pokazuju da se kreatin mo\u017ee&nbsp;upotrebljavati <strong>dugotrajno u&nbsp;<\/strong><strong>preporu\u010denim dozama<\/strong>. Neka su istra\u017eivanja pratila u\u010dinke kreatina do pet godina. \u010cak i nakon tako dugo vremena,&nbsp;<strong>nisu primije\u0107ene ne\u017eeljene nuspojave<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, postojala je zabrinutost da nadopuna kreatina o\u0161te\u0107uje bubrege ili uzrokuje dehidraciju. Me\u0111utim, ni\u0161ta od toga nije <strong>potvr\u0111eno<\/strong>&nbsp;i kreatin se smatra&nbsp;<strong>sigurnim dodatkom prehrani<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o sigurnosti kreatina mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>4 mita i \u010dinjenice o nuspojavama kreatina.<\/strong><\/a><\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako ve\u0107ina ljudi povezuje kreatin uglavnom sa snagom mi\u0161i\u0107a i sportskim izvedbama, njegovi u\u010dinci se\u017eu puno dalje od toga. Zahvaljuju\u0107i njegovoj sposobnosti <strong>brze regeneracije ATP-a<\/strong>, upotrebljava se u mnogim drugim procesima u tijelu. Prema istra\u017eivanju, mo\u017ee opskrbiti energijom&nbsp;<strong>mozak<\/strong>&nbsp;u raznim zahtjevnim ili stresnim situacijama. U isto vrijeme, mo\u017ee pozitivno djelovati na&nbsp;<strong>\u017eiv\u010dani<\/strong> i <strong>imunolo\u0161ki sustav<\/strong>, <b>mentalno zdravlje <\/b>i druga podru\u010dja va\u0161eg \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin mo\u017eete dobiti prirodnim putem iz \u017eivotinjske hrane, posebno <strong>mesa i ribe<\/strong>. Ako \u017eelite iskoristiti pune rezerve kreatina, prikladna je upotreba&nbsp;<strong>dodatka prehrani<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio koristan i zanimljiv, slobodno ga podijelite sa svojim prijateljima.<\/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.hr\/kreatin\" 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.hr\/kreatin-monohidrat\" 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 kreatin mo\u017ee utjecati na va\u0161e zdravlje? Poma\u017ee u pove\u0107anju snage, ali tako\u0111er mo\u017ee utjecati na podru\u010dja zdravlja kao \u0161to su imunitet, \u017eiv\u010dani sustav ili srce. Saznajmo vi\u0161e o brojnim zdravstvenim dobrobitima kreatina.<\/p>\n","protected":false},"author":156,"featured_media":401700,"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":[130],"tags":[6500,6764,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-410054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kreatin-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreatin nije samo za mi\u0161i\u0107e i snagu. 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Osim \u0161to pospje\u0161uje snagu i rast mi\u0161i\u0107a, tako\u0111er poma\u017ee mozgu, \u017eiv\u010danom sustavu i imunitetu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-06T15:33:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T13:58:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/kreatin-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Kreatin nije samo za mi\u0161i\u0107e i snagu. 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