{"id":482553,"date":"2023-07-13T10:00:00","date_gmt":"2023-07-13T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=482553"},"modified":"2026-04-16T14:04:01","modified_gmt":"2026-04-16T12:04:01","slug":"4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/","title":{"rendered":"Kreatin: M\u00fdty a pravdy o vedlej\u0161\u00edch \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed i bezpe\u010dnosti"},"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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#Co_je_to_kreatin\" title=\"Co je to kreatin?&nbsp;\">Co je to kreatin?&nbsp;<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#Jake_ma_kreatin_ucinky\" title=\"Jak\u00e9 m\u00e1 kreatin \u00fa\u010dinky?&nbsp;\">Jak\u00e9 m\u00e1 kreatin \u00fa\u010dinky?&nbsp;<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#Jak_dlouho_vydrzi_zvysene_zasoby_kreatinu_v_tele\" title=\"Jak dlouho vydr\u017e\u00ed zv\u00fd\u0161en\u00e9 z\u00e1soby kreatinu v t\u011ble?\">Jak dlouho vydr\u017e\u00ed zv\u00fd\u0161en\u00e9 z\u00e1soby kreatinu v t\u011ble?<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#13_nejvetsich_mytu_o_uzivanim_kreatinu\" title=\"13 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o u\u017e\u00edv\u00e1n\u00edm kreatinu\">13 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o u\u017e\u00edv\u00e1n\u00edm kreatinu<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#1_Kreatin_je_steroid\" title=\"1. Kreatin je steroid\">1. Kreatin je steroid<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#2_Kreatin_poskozuje_ledviny_a_jatra\" title=\"2. Kreatin po\u0161kozuje ledviny a j\u00e1tra\">2. Kreatin po\u0161kozuje ledviny a j\u00e1tra<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#3_Kreatin_vzdy_zpusobuje_velke_zavodneni\" title=\"3. Kreatin v\u017edy zp\u016fsobuje velk\u00e9 zavodn\u011bn\u00ed&nbsp;\">3. Kreatin v\u017edy zp\u016fsobuje velk\u00e9 zavodn\u011bn\u00ed&nbsp;<\/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.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#4_Kreatin_muze_za_travici_potize\" title=\"4. Kreatin m\u016f\u017ee za tr\u00e1vic\u00ed pot\u00ed\u017ee\">4. Kreatin m\u016f\u017ee za tr\u00e1vic\u00ed pot\u00ed\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#5_Vysazeni_kreatinu_vede_ke_ztrate_svalu\" title=\"5. Vysazen\u00ed kreatinu vede ke ztr\u00e1t\u011b sval\u016f\">5. Vysazen\u00ed kreatinu vede ke ztr\u00e1t\u011b sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#6_Kreatin_zpusobuje_vypadavani_vlasu\" title=\"6. Kreatin zp\u016fsobuje vypad\u00e1v\u00e1n\u00ed vlas\u016f\">6. Kreatin zp\u016fsobuje vypad\u00e1v\u00e1n\u00ed vlas\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#7_Kreatin_zpusobuje_akne\" title=\"7. Kreatin zp\u016fsobuje akn\u00e9\">7. Kreatin zp\u016fsobuje akn\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#8_Kreatin_je_vhodny_pouze_pro_silove_sportovce\" title=\"8. Kreatin je vhodn\u00fd pouze pro silov\u00e9 sportovce\">8. Kreatin je vhodn\u00fd pouze pro silov\u00e9 sportovce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#9_Z_benefitu_kreatinu_mohou_tezit_jen_muzi\" title=\"9. Z benefit\u016f kreatinu mohou t\u011b\u017eit jen mu\u017ei\">9. Z benefit\u016f kreatinu mohou t\u011b\u017eit jen mu\u017ei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#10_Nasycovaci_faze_je_nezbytna\" title=\"10. Nasycovac\u00ed f\u00e1ze je nezbytn\u00e1\">10. Nasycovac\u00ed f\u00e1ze je nezbytn\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#11_Kreatin_se_musi_cyklovat\" title=\"11. Kreatin se mus\u00ed cyklovat\">11. Kreatin se mus\u00ed cyklovat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#12_Kreatin_je_nutne_brat_v_urcitou_dobu\" title=\"12. Kreatin je nutn\u00e9 br\u00e1t v ur\u010ditou dobu\">12. Kreatin je nutn\u00e9 br\u00e1t v ur\u010ditou dobu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#13_Kreatin_by_se_nikdy_nemel_uzivat_s_kofeinem\" title=\"13. Kreatin by se nikdy nem\u011bl u\u017e\u00edvat s kofeinem\">13. Kreatin by se nikdy nem\u011bl u\u017e\u00edvat s kofeinem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#Jak_kreatin_davkovat\" title=\"Jak kreatin d\u00e1vkovat?&nbsp;\">Jak kreatin d\u00e1vkovat?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Kreatin <\/strong>nen\u00ed steroid, nepo\u0161kozuje ledviny ani j\u00e1tra, nezp\u016fsobuje akn\u00e9 ani vypad\u00e1v\u00e1n\u00ed vlas\u016f a p\u0159i doporu\u010den\u00e9m d\u00e1vkov\u00e1n\u00ed zp\u016fsobuje minim\u00e1ln\u00ed zadr\u017eov\u00e1n\u00ed vody. V\u011bdecky ov\u011b\u0159en\u00e1 denn\u00ed d\u00e1vka <strong>3\u20135 g<\/strong> je bezpe\u010dn\u00e1 i dlouhodob\u011b, co\u017e potvrdily studie trvaj\u00edc\u00ed a\u017e <strong>5 let<\/strong>. Nasycovac\u00ed f\u00e1ze nen\u00ed nutn\u00e1, z\u00e1soby v t\u011ble se p\u0159i d\u00e1vce <strong>3\u20135 g denn\u011b<\/strong> napln\u00ed za <strong>28 dn\u00ed<\/strong>. Po vysazen\u00ed nedoch\u00e1z\u00ed ke ztr\u00e1t\u011b svalov\u00e9 tk\u00e1n\u011b a z\u00e1soby kreatinu klesnou na v\u00fdchoz\u00ed hodnoty za <strong>4\u20136 t\u00fddn\u016f<\/strong>.<\/p>\n\n\n\n<p>Kreatin podporuje regeneraci <strong>ATP<\/strong> a zvy\u0161uje v\u00fdkon p\u0159i kr\u00e1tkodob\u00fdch tr\u00e9ninkov\u00fdch intervalech trvaj\u00edc\u00edch <strong>2\u201310 sekund<\/strong>. Bez suplementace jsou z\u00e1soby v t\u011ble napln\u011bny z <strong>60\u201380 %<\/strong>, suplementac\u00ed <strong>3\u20135 g denn\u011b<\/strong> se zv\u00fd\u0161\u00ed o <strong>20\u201340 %<\/strong> za <strong>28 dn\u00ed<\/strong>. Nejov\u011b\u0159en\u011bj\u0161\u00ed formou je <strong>kreatin monohydr\u00e1t,<\/strong> alternativami jsou kreatin hydrochlorid (<strong>HCl<\/strong>), pufrovan\u00fd kreatin a v\u00edceslo\u017ekov\u00e9 formule. T\u011b\u017e\u00ed z n\u011bj mu\u017ei i \u017eeny, silov\u00ed i vytrvalostn\u00ed sportovci. Kombinace kreatinu s kofeinem nen\u00ed podle sou\u010dasn\u00e9 literatury prokazateln\u011b \u0161kodliv\u00e1, pro minimalizaci mo\u017en\u00e9ho sn\u00ed\u017een\u00ed \u00fa\u010dinku je vhodn\u00e9 u\u017e\u00edvat je odd\u011blen\u011b. Krom\u011b sportovn\u00edho v\u00fdkonu kreatin podporuje tak\u00e9 <strong>pam\u011b\u0165, my\u0161len\u00ed a koncentraci,<\/strong> proto pat\u0159\u00ed mezi <strong>nootropika.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin je mezi sportovci jedn\u00edm z nejpopul\u00e1rn\u011bj\u0161\u00edch dopl\u0148k\u016f stravy. M\u016f\u017ee se toti\u017e pochlubit v\u011bdecky prok\u00e1zan\u00fdmi \u00fa\u010dinky na <strong>sportovn\u00ed v\u00fdkon, r\u016fst s\u00edly a svalov\u00e9 hmoty.<\/strong> I p\u0159esto o n\u011bm koluje \u0159ada m\u00fdt\u016f a dezinformac\u00ed. T\u00fdkaj\u00ed se zejm\u00e9na jeho spr\u00e1vn\u00e9ho u\u017e\u00edv\u00e1n\u00ed, vedlej\u0161\u00edch \u00fa\u010dink\u016f nebo ot\u00e1zek, pro koho je vlastn\u011b kreatin vhodn\u00fd. V dne\u0161n\u00edm \u010dl\u00e1nku se bl\u00ed\u017ee pod\u00edv\u00e1me na ty nejpal\u010div\u011bj\u0161\u00ed z nich a odhal\u00edme, co je skute\u010dnost a co pouze zbyte\u010dn\u00e9 obavy.&nbsp;<\/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=\"Co_je_to_kreatin\"><\/span>Co je to kreatin?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> je <strong>pro na\u0161e t\u011blo p\u0159irozen\u00e1 l\u00e1tka,<\/strong> kter\u00e1 se ve form\u011b fosfokreatinu (PCr) nach\u00e1z\u00ed zejm\u00e9na ve svalech a mozku. Organismus si ji dok\u00e1\u017ee v ur\u010dit\u00e9m mno\u017estv\u00ed vyrobit ze 3 aminokyselin v podob\u011b <a href=\"https:\/\/gymbeam.cz\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ar<\/a><a href=\"https:\/\/gymbeam.cz\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\"g (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">g<\/a><a href=\"https:\/\/gymbeam.cz\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ininu<\/a>, <a href=\"https:\/\/gymbeam.cz\/glycin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glycinu<\/a> a <a href=\"https:\/\/gymbeam.cz\/l-metionin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">methioninu<\/a>. Z\u00e1rove\u0148 se kreatin p\u0159irozen\u011b nach\u00e1z\u00ed v na\u0161\u00ed strav\u011b, a to hlavn\u011b v potravin\u00e1ch \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu (maso, <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, ml\u00e9\u010dn\u00e9 v\u00fdrobky).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin toti\u017e na\u0161e t\u011blo vyu\u017e\u00edv\u00e1 pro ty nejz\u00e1kladn\u011bj\u0161\u00ed procesy. <strong>\u00da\u010dastn\u00ed se samotn\u00e9 tvorby energie,<\/strong> kterou pak vyu\u017e\u00edv\u00e1me pro pohyb, my\u0161len\u00ed a dal\u0161\u00ed funkce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u00edl\u00ed se zejm\u00e9na na <strong>regeneraci ATP<\/strong> (adenosintrifosf\u00e1t), co\u017e je z\u00e1kladn\u00ed energetick\u00e1 m\u011bna na\u0161eho t\u011bla. D\u00edky optim\u00e1ln\u00ed z\u00e1sob\u011b kreatinu v organismu m\u016f\u017ee doch\u00e1zet <strong>k rychl\u00e9 obnov\u011b energie, kter\u00e1 pak m\u016f\u017ee b\u00fdt vyu\u017eita nap\u0159\u00edklad pro svalovou pr\u00e1ci.<\/strong> Dok\u00e1\u017ee tak <strong>zv\u00fd\u0161it fyzick\u00fd v\u00fdkon <\/strong>zejm\u00e9na b\u011bhem kr\u00e1tkodob\u00fdch po sob\u011b jdouc\u00edch intervalech intenzivn\u00edho tr\u00e9ninku, co\u017e je kl\u00ed\u010dov\u00e9 zejm\u00e9na v silov\u00fdch, rychlostn\u00edch ale i t\u00fdmov\u00fdch sportech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto si p\u0159\u00edjem t\u00e9to l\u00e1tky hl\u00eddaj\u00ed zejm\u00e9na sportovci. Ti jej nej\u010dast\u011bji u\u017e\u00edvaj\u00ed ve form\u011b <a href=\"https:\/\/gymbeam.cz\/kreatin-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kreatinu monohydr\u00e1tu<\/strong><\/a>, kter\u00fd je z hlediska \u00fa\u010dinku i bezpe\u010dnosti nejov\u011b\u0159en\u011bj\u0161\u00edm druhem kreatinu. N\u011bkomu v\u0161ak m\u016f\u017ee v\u00edce vyhovovat <a href=\"https:\/\/gymbeam.cz\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin hydrochlorid (HCl)<\/a>, pufrovan\u00fd kreatin \u010di dal\u0161\u00ed formy kreatinu. D\u00edky <a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edceslo\u017ekov\u00fdm dopl\u0148k\u016fm<\/a> v\u0161ak m\u016f\u017eete p\u0159ij\u00edmat kreatin i v n\u011bkolika form\u00e1ch najednou, a z\u00edskat tak maximum v\u00fdhod z r\u016fzn\u00fdch typ\u016f t\u00e9to l\u00e1tky. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s o r\u016fzn\u00fdch form\u00e1ch kreatinu zaj\u00edm\u00e1 v\u00edce informac\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/#Kreatin_a_jeho_formy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u0161e, co mus\u00edte v\u011bd\u011bt o kreatinu a jeho form\u00e1ch.<\/strong><\/a><strong>&nbsp;<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"Co je kreatin?\" class=\"wp-image-482589\" style=\"width:843px;height:562px\" title=\"Co je kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.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=\"Jake_ma_kreatin_ucinky\"><\/span>Jak\u00e9 m\u00e1 kreatin \u00fa\u010dinky?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreatin dok\u00e1\u017ee obnovovat z\u00e1soby ATP, kter\u00e9 se v na\u0161em t\u011ble p\u0159i intenzivn\u00ed fyzick\u00e9 aktivit\u011b rychle vy\u010derp\u00e1vaj\u00ed. T\u00edm p\u00e1dem podporuje<strong> udr\u017een\u00ed i zlep\u0161en\u00ed v\u00fdkonu.<\/strong><\/li>\n\n\n\n<li>M\u00e1 uplatn\u011bn\u00ed zejm\u00e9na b\u011bhem kr\u00e1tk\u00fdch v\u00fdkon\u016f trvaj\u00edc\u00edch \u0159\u00e1dov\u011b od 2 do 10 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>Vyu\u017eit\u00ed m\u00e1 tak hlavn\u011b v silov\u00fdch <\/strong>(vzp\u00edr\u00e1n\u00ed, powerlifting, bodybuilding)<strong> a rychlostn\u00edch i kolektivn\u00edch <\/strong>(atletika, fotbal, basketbal, hokej)<strong> sportech.&nbsp;<\/strong><\/li>\n\n\n\n<li>Krom\u011b samotn\u00e9ho v\u00fdkonu v\u0161ak podle studi\u00ed<strong> podporuje tak\u00e9 r\u016fst s\u00edly, svalov\u00e9 hmoty, regeneraci, a dokonce i vytrvalostn\u00ed v\u00fdkon. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9 <strong>obnovovat energii pro mozkov\u00e9 funkce, jako je pam\u011b\u0165, my\u0161len\u00ed a koncentrace.<\/strong> D\u00edky tomu pat\u0159\u00ed tak\u00e9 mezi <a href=\"https:\/\/gymbeam.cz\/nootropika-a-mozek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropika<\/a>, kter\u00e1 jsou obl\u00edben\u00e1 u student\u016f, kreativc\u016f a dal\u0161\u00edch lid\u00ed s du\u0161evn\u011b n\u00e1ro\u010dnou prac\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/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>V p\u0159\u00edpad\u011b, \u017ee se chcete o \u00fa\u010dinc\u00edch kreatinu na zdrav\u00ed a sportovn\u00ed v\u00fdkon dozv\u011bd\u011bt v\u00edce, v\u0161e podstatn\u00e9 najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-neni-jen-na-svaly-a-silu-jaky-vliv-ma-na-mozek-imunitu-a-celkove-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin nen\u00ed jen na svaly a s\u00edlu. Jak\u00fd vliv m\u00e1 na mozek, imunitu a celkov\u00e9 zdrav\u00ed?<\/strong><\/a><strong>&nbsp;<\/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=\"Jak_dlouho_vydrzi_zvysene_zasoby_kreatinu_v_tele\"><\/span>Jak dlouho vydr\u017e\u00ed zv\u00fd\u0161en\u00e9 z\u00e1soby kreatinu v t\u011ble?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud kreatin nedopl\u0148ujeme pomoc\u00ed suplement\u016f, ale s\u00e1z\u00edme pouze na jeho p\u0159irozenou tvorbu v organismu a p\u0159\u00edjem prost\u0159ednictv\u00edm v\u00fd\u017eivy, m\u00e1me <strong>kapacity v t\u011ble napln\u011bn\u00e9 p\u0159ibli\u017en\u011b z 60\u201380 %.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Kdy\u017e <strong>kreatin <\/strong>za\u010dneme u\u017e\u00edvat i pomoc\u00ed dopl\u0148k\u016f stravy <strong>(3\u20135 g denn\u011b),<\/strong> dojde zhruba za<strong> 28 dn\u00ed k nav\u00fd\u0161en\u00ed jeho z\u00e1sob o 20\u201340 %.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Pro udr\u017een\u00ed t\u00e9to hodnoty sta\u010d\u00ed v d\u00e1vkov\u00e1n\u00ed 3\u20135 g\/den konzistentn\u011b pokra\u010dovat.&nbsp;<\/li>\n\n\n\n<li>Kdy\u017e <strong>kreatin naopak vysad\u00edme<\/strong>, hodnoty v organismu se na <strong>po\u010d\u00e1te\u010dn\u00ed \u00farove\u0148 vr\u00e1t\u00ed po 4\u20136 t\u00fddnech.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><p><\/p><\/li>\n<\/ul>\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=\"3885,28080,28876,46066,48031,51652\" ><\/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=\"13_nejvetsich_mytu_o_uzivanim_kreatinu\"><\/span>13 nejv\u011bt\u0161\u00edch m\u00fdt\u016f o u\u017e\u00edv\u00e1n\u00edm kreatinu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch dopl\u0148k\u016f stravy mezi sportovci. Ani ti v\u0161ak \u010dasto nemaj\u00ed jasno v n\u011bkter\u00fdch ot\u00e1zk\u00e1ch ohledn\u011b <strong>spr\u00e1vn\u00e9ho d\u00e1vkov\u00e1n\u00ed, vedlej\u0161\u00edch \u00fa\u010dink\u016f<\/strong> a dal\u0161\u00edch aspekt\u016f spojen\u00fdch s u\u017e\u00edv\u00e1n\u00edm t\u00e9to l\u00e1tky. Poj\u010fme si v tom jednou pro v\u017edy ud\u011blat jasno.&nbsp;&nbsp;<\/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=\"1_Kreatin_je_steroid\"><\/span>1. Kreatin je steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Androgenn\u00ed anabolick\u00e9 steroidy (AAS) jsou skupinou l\u00e1tek, mezi kter\u00e9 pat\u0159\u00ed hormon testosteron a jemu podobn\u00e9 um\u011ble vyr\u00e1b\u011bn\u00e9 hormony s obdobn\u00fdmi \u00fa\u010dinky. Spole\u010dn\u00fdm jmenovatelem je tak\u00e9 podobn\u00e1 chemick\u00e1 struktura, \u010dasto tak\u00e9 nutnost injek\u010dn\u00edho pod\u00e1n\u00ed, vysok\u00e9 riziko po\u0161kozen\u00ed zdrav\u00ed a hlavn\u011b neleg\u00e1lnost. U\u017e\u00edvaj\u00ed se s c\u00edlem maximalizace budov\u00e1n\u00ed svalov\u00e9 hmoty, kter\u00e1 by v takov\u00e9m rozsahu p\u0159irozen\u011b nenarostla. <strong>T\u011bmto l\u00e1tk\u00e1m se kreatin po str\u00e1nce chemick\u00e9 struktury ani \u00fa\u010dink\u016f zdaleka nepodob\u00e1. <\/strong>Je to leg\u00e1ln\u00ed, pro t\u011blo p\u0159irozen\u00e1 l\u00e1tka s potvrzenou zdravotn\u00ed nez\u00e1vadnost\u00ed na rozd\u00edl od anabolik. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin sice nen\u00ed steroid, ale rozhodn\u011b m\u00e1 co nab\u00eddnout z pohledu budov\u00e1n\u00ed svalov\u00e9 hmoty. V\u00edce si o tom p\u0159e\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pr\u016fvodce kreatinem pro maxim\u00e1ln\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty.<\/strong><\/a><strong>&nbsp;<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Je kreatin steroid?\" class=\"wp-image-482605\" style=\"width:843px;height:562px\" title=\"Je kreatin steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.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=\"2_Kreatin_poskozuje_ledviny_a_jatra\"><\/span>2. Kreatin po\u0161kozuje ledviny a j\u00e1tra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i metabolismu kreatinu v t\u011ble vznik\u00e1 odpadn\u00ed produkt <strong>kreatinin<\/strong>, kter\u00fd je z t\u011bla vylu\u010dov\u00e1n ledvinami. Ty pak mohou m\u00edt v\u00edce pr\u00e1ce s odstran\u011bn\u00edm t\u00e9to l\u00e1tky. Z toho d\u016fvodu m\u00e1 \u0159ada lid\u00ed obavy z toho, \u017ee u\u017e\u00edv\u00e1n\u00edm kreatinu budou ledviny p\u0159\u00edli\u0161 zat\u011b\u017eovat. <strong>Zv\u00fd\u0161en\u00e1 hladina kreatininu<\/strong> je z\u00e1rove\u0148 p\u0159\u00edznakem n\u011bkter\u00fdch onemocn\u011bn\u00ed tohoto org\u00e1nu. To ale nemus\u00ed automaticky znamenat, \u017ee si kreatinem po\u0161kod\u00edte ledviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bdecky podlo\u017eenou realitou je, \u017ee p\u0159i dodr\u017een\u00ed doporu\u010den\u00e9ho d\u00e1vkov\u00e1n\u00ed (3\u20135 g denn\u011b) dojde jen ke <strong>kr\u00e1tkodob\u00e9mu zv\u00fd\u0161en\u00ed hladiny kreatininu, kter\u00fd zdrav\u00e9 ledviny bez probl\u00e9m\u016f odstran\u00ed.<\/strong> Ani dlouhodob\u00e9 studie neprok\u00e1zaly negativn\u00ed vliv u\u017e\u00edv\u00e1n\u00ed kreatinu na funkci ledvin. Ten nebyl pozorov\u00e1n ani p\u0159i 12t\u00fddenn\u00ed suplementaci kreatinem (20 g 5 dn\u00ed, pot\u00e9 5 g) u lid\u00ed s vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin ( \u2265 1,2 g na kg t\u011blesn\u00e9 hmotnosti). <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V neposledn\u00ed \u0159ad\u011b nem\u016f\u017eeme zapomenout ani na to, \u017ee lid\u00e9 s vy\u0161\u0161\u00edm pod\u00edlem svalov\u00e9 hmoty a vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin mohou m\u00edt p\u0159irozen\u011b vy\u0161\u0161\u00ed hodnoty kreatininu. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/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\">Referen\u010dn\u00ed hodnoty pro kreatinin:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u017ei:<\/strong> 60\u2013110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>\u017deny:<\/strong> 45\u201390 \u00b5mol\/l*&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>*ka\u017ed\u00e1 laborato\u0159 m\u016f\u017ee m\u00edt tyto referen\u010dn\u00ed hodnoty lehce odli\u0161n\u00e9 <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani negativn\u00ed vliv kreatinu na funkci jater nen\u00ed v\u011bdecky podlo\u017een\u00fd. <strong>P\u0159i b\u011b\u017en\u00e9m d\u00e1vkov\u00e1n\u00ed nedoch\u00e1z\u00ed podle sou\u010dasn\u00fdch studi\u00ed u zdrav\u00fdch jedinc\u016f k jejich po\u0161kozen\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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.cz\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"Vlic kreatinu na ledviny a j\u00e1tra\" class=\"wp-image-482621\" style=\"width:843px;height:562px\" title=\"Vlic kreatinu na ledviny a j\u00e1tra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-2048x1365.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=\"3_Kreatin_vzdy_zpusobuje_velke_zavodneni\"><\/span>3. Kreatin v\u017edy zp\u016fsobuje velk\u00e9 zavodn\u011bn\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je osmoticky aktivn\u00ed l\u00e1tka podobn\u011b jako <a href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a> nebo s\u016fl. To znamen\u00e1, \u017ee ve svalu na sebe nav\u00e1\u017ee vodu. Na rozd\u00edl od soli v\u0161ak doch\u00e1z\u00ed k zadr\u017eov\u00e1n\u00ed vody uvnit\u0159 bun\u011bk. T\u00edm p\u00e1dem z n\u011bj<strong> nebudete natekl\u00ed jako po sn\u011bden\u00ed bal\u00ed\u010dku solen\u00fdch \u010dips\u016f, ale sp\u00ed\u0161 se v\u00e1m napumpuj\u00ed svaly.<\/strong> V\u011bt\u0161\u00ed mno\u017estv\u00ed vody ve svalech je pozitivn\u00ed tak\u00e9 z hlediska lep\u0161\u00ed hydratace a tolerance hork\u00e9ho po\u010das\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V minulosti se objevily tak\u00e9 spekulace o tom, \u017ee kreatin zp\u016fsobuje dehydrataci a svalov\u00e9 k\u0159e\u010de. St\u00e1l za t\u00edm pr\u00e1v\u011b jeho vliv na zadr\u017eov\u00e1n\u00ed vody v bu\u0148ce, co\u017e by mohlo teoreticky rozhodit celkov\u00e9 vodn\u00ed hospod\u00e1\u0159stv\u00ed organismu. Nov\u011bj\u0161\u00ed studie v\u0161ak tato tvrzen\u00ed vyvr\u00e1tily a shoduj\u00ed se sp\u00ed\u0161 na <strong>pozitivn\u00edm vlivu kreatinu na hydrataci i funkci sval\u016f. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou zpr\u00e1vu m\u00e1me i pro \u017eeny, kter\u00e9 se boj\u00ed, \u017ee p\u0159i u\u017e\u00edv\u00e1n\u00ed kreatinu p\u0159iberou hned n\u011bkolik kilo a stane se z nich \u017eivouc\u00ed Hulkova sestra. Existuj\u00ed sice v\u00fdjimky a individu\u00e1ln\u00ed odli\u0161nosti, ale podle studi\u00ed vede u\u017e\u00edv\u00e1n\u00ed <strong>b\u011b\u017en\u00e9 d\u00e1vky kreatinu (3\u20135 g) k minim\u00e1ln\u00edmu zadr\u017eov\u00e1n\u00ed vody, tedy i r\u016fstu celkov\u00e9 t\u011blesn\u00e9 hmotnosti.<\/strong> V p\u0159\u00edpad\u011b vy\u0161\u0161\u00edch d\u00e1vek (&gt;15 g\/den) dosahoval maxim\u00e1ln\u00ed r\u016fst t\u011blesn\u00e9 vody hodnot kolem 2 l. Jak u\u017e ale v\u00edte, u\u017e\u00edv\u00e1n\u00ed vy\u0161\u0161\u00edch d\u00e1vek nem\u00e1 prakticky \u017e\u00e1dn\u00fd v\u00fdznam. <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s tr\u00e1p\u00ed zadr\u017eov\u00e1n\u00ed vody a nev\u00edte, \u010d\u00edm to je a co s t\u00edm d\u011blat, mohou v\u00e1m pomoci rady z na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Kreatin a zavodn\u011bn\u00ed\" class=\"wp-image-482637\" style=\"width:843px;height:563px\" title=\"Kreatin a zavodn\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-2048x1367.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=\"4_Kreatin_muze_za_travici_potize\"><\/span>4. Kreatin m\u016f\u017ee za tr\u00e1vic\u00ed pot\u00ed\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e si d\u00e1te do vyhled\u00e1va\u010de vedlej\u0161\u00ed \u00fa\u010dinky kreatinu, nejsp\u00ed\u0161 na v\u00e1s hned vysko\u010d\u00ed tr\u00e1vic\u00ed pot\u00ed\u017ee. U n\u011bkoho se opravdu m\u016f\u017ee objevit nad\u00fdm\u00e1n\u00ed, bolest \u017ealudku \u010di jin\u00e9 za\u017e\u00edvac\u00ed probl\u00e9my. Tyto p\u0159\u00edpady jsou v\u0161ak sp\u00ed\u0161 <strong>ojedin\u011bl\u00e9 a \u010dasto je spojuje vy\u0161\u0161\u00ed d\u00e1vka kreatinu najednou <\/strong>(&gt; 10 g) nebo u\u017e\u00edv\u00e1n\u00ed tohoto suplementu nala\u010dno.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e1vic\u00edm pot\u00ed\u017e\u00edm se zpravidla vyhnete, kdy\u017e si v\u011bt\u0161\u00ed mno\u017estv\u00ed kreatinu (&gt; 5 g\/den) rozd\u011bl\u00edte <strong>do n\u011bkolika men\u0161\u00edch porc\u00ed<\/strong> a budete ho u\u017e\u00edvat <strong>ide\u00e1ln\u011b s j\u00eddlem.<\/strong> Tak\u00e9 ho nezapome\u0148te zap\u00edt dostate\u010dn\u00fdm mno\u017estv\u00edm vody. Nav\u00edc, jak jsme ji\u017e zjistili, takov\u00e9 v\u011bt\u0161\u00ed d\u00e1vky jsou naprosto zbyte\u010dn\u00e9. <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<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed nafoukl\u00e9 b\u0159icho, p\u0159\u00ed\u010dina m\u016f\u017ee b\u00fdt i n\u011bkde jinde. Ty nej\u010dast\u011bj\u0161\u00ed najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" class=\"ek-link\"><strong>C<\/strong><\/a><strong><a aria-label=\"o (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> m\u016f\u017ee za nafoukl\u00e9 b\u0159icho a jak se ho zbavit?<\/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=\"5_Vysazeni_kreatinu_vede_ke_ztrate_svalu\"><\/span>5. Vysazen\u00ed kreatinu vede ke ztr\u00e1t\u011b sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> v\u00e1m m\u016f\u017ee pomoci s budov\u00e1n\u00edm svalov\u00e9 hmoty, neznamen\u00e1 to ale, \u017ee po jeho vysazen\u00ed p\u0159ijdete o v\u0161echny #gains. Kdy\u017e nezm\u011bn\u00edte tr\u00e9ninkov\u00fd pl\u00e1n ani j\u00eddeln\u00ed\u010dek a budete d\u00e1l db\u00e1t na dostate\u010dn\u00fd p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a>, <strong>nem\u011blo by se to na va\u0161\u00ed postav\u011b nijak z\u00e1sadn\u011b projevit.<\/strong> Mo\u017en\u00e1 v p\u0159\u00edpad\u011b vy\u0161\u0161\u00edho d\u00e1vkov\u00e1n\u00ed kreatinu, kter\u00e9 se spojuje s v\u011bt\u0161\u00edm zadr\u017eov\u00e1n\u00edm vody, n\u011bco m\u00e1lo na objemu sval\u016f ztrat\u00edte. Neznamen\u00e1 to v\u0161ak, \u017ee jste p\u0159i\u0161li o samotnou svalovou tk\u00e1\u0148. V tomto p\u0159\u00edpad\u011b <strong>p\u016fjde jen o ztr\u00e1tu vody.<\/strong> <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>Vy\u0161\u0161\u00ed hladinu kreatinu budete m\u00edt v t\u011ble nav\u00edc je\u0161t\u011b tak 4\u20136 t\u00fddn\u016f po jeho vysazen\u00ed. K tomuto bodu je je\u0161t\u011b pot\u0159eba zm\u00ednit, \u017ee <strong>kreatin nen\u00ed nutn\u00e9 vysazovat <\/strong>a je bezpe\u010dn\u00fd i p\u0159i dlouhodob\u00e9m u\u017e\u00edv\u00e1n\u00ed. Negativn\u00ed \u00fa\u010dinky nebyly prok\u00e1z\u00e1ny ani u jedn\u00e9 z nejd\u00e9le prob\u00edhaj\u00edc\u00edch studi\u00ed, kter\u00e1 trvala 5 let. <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>Pokud v\u00e1s zaj\u00edm\u00e1, co je ve strav\u011b a tr\u00e9ninku kl\u00ed\u010dov\u00e9 pro budov\u00e1n\u00ed sval\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly.<\/strong><\/a><strong>&nbsp;<\/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=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg\" alt=\"Kreatin a svalov\u00e1 hmota\" class=\"wp-image-482653\" style=\"width:843px;height:561px\" title=\"Kreatin a svalov\u00e1 hmota\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg 1433w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kreatin_zpusobuje_vypadavani_vlasu\"><\/span>6. Kreatin zp\u016fsobuje vypad\u00e1v\u00e1n\u00ed vlas\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tento m\u00fdtus je zalo\u017een na jedn\u00e9 star\u0161\u00ed studii,<\/strong> ve kter\u00e9 hr\u00e1\u010di rugby u\u017e\u00edvali 25 g kreatinu 7 dn\u00ed a pak na 14 dn\u00ed p\u0159e\u0161li na 5g d\u00e1vky. Po t\u00e9to dob\u011b se u nich zv\u00fd\u0161ila hladina dihydrotestosteronu (DHT), kter\u00fd je deriv\u00e1tem testosteronu a jeho vy\u0161\u0161\u00ed hladina se spojuje s vypad\u00e1v\u00e1n\u00edm vlas\u016f. Podle v\u011bdc\u016f v\u0161ak ke zv\u00fd\u0161en\u00ed DHT mohlo doj\u00edt i z d\u016fvodu intenzivn\u00edho silov\u00e9ho tr\u00e9ninku, kter\u00e9mu se hr\u00e1\u010di v\u011bnovali. Od t\u00e9 doby prob\u011bhla \u0159ada dal\u0161\u00edch podobn\u00fdch studi\u00ed, av\u0161ak z rozd\u00edln\u00fdmi v\u00fdsledky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sou\u010dasn\u00e1 v\u011bda nepotvrdila vliv <strong>kreatinu na zv\u00fd\u0161en\u00ed celkov\u00e9ho testosteronu nebo DHT spojen\u00fdm s vypad\u00e1v\u00e1n\u00edm vlas\u016f.<\/strong> Neprok\u00e1zal se ani negativn\u00ed efekt na sexu\u00e1ln\u00ed funkce, kter\u00fd se n\u011bkdy ve spojen\u00ed s u\u017e\u00edv\u00e1n\u00edm kreatinu tak\u00e9 zmi\u0148uje. Vypad\u00e1v\u00e1n\u00ed vlas\u016f i naru\u0161en\u00e9 sexu\u00e1ln\u00ed zdrav\u00ed je sp\u00ed\u0161e typick\u00e9 pro u\u017e\u00edv\u00e1n\u00ed steroid\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00e1 hladina testosteronu je d\u016fle\u017eit\u00e1 zejm\u00e9na pro mu\u017esk\u00e9 zdrav\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e m\u016f\u017ee zp\u016fsobit jej\u00ed pokles, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 p\u0159\u00edznak\u016f nedostatku testosteronu<\/strong><\/a><strong><a aria-label=\"  (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u2013 co zp\u016fsobuje a jak ho \u0159e\u0161it?<\/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=\"7_Kreatin_zpusobuje_akne\"><\/span>7. Kreatin zp\u016fsobuje akn\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u016fvod tohoto m\u00fdtu nejsp\u00ed\u0161 pramen\u00ed z chybn\u00e9 domn\u011bnky, \u017ee kreatin pat\u0159\u00ed mezi anabolick\u00e9 steroidy. Mezi jejich vedlej\u0161\u00ed \u00fa\u010dinky pat\u0159\u00ed zhor\u0161en\u00ed kvality pleti a tak\u00e9 vznik akn\u00e9. Vy u\u017e v\u0161ak v\u00edte, \u017ee kreatin mezi steroidy rozhodn\u011b nepat\u0159\u00ed. Ani ve studi\u00edch nav\u00edc <strong>nenajdeme \u017e\u00e1dn\u00e9 d\u016fkazy, kter\u00e9 by nasv\u011bd\u010dovaly tomu, \u017ee se n\u00e1m p\u0159i u\u017e\u00edv\u00e1n\u00ed kreatinu m\u016f\u017ee zhor\u0161it ple\u0165.<\/strong> Sp\u00ed\u0161 to vypad\u00e1, \u017ee realita je p\u0159esn\u011b opa\u010dn\u00e1 a tento suplement by mohl pleti pomoci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin je toti\u017e kl\u00ed\u010dov\u00fd pro bun\u011b\u010dn\u00fd metabolismus, a to i v poko\u017ece. Pod\u00edl\u00ed se tak na obnov\u011b ko\u017en\u00edch bun\u011bk a tak\u00e9 je pom\u00e1h\u00e1 udr\u017eet hydratovan\u00e9. Krom\u011b toho m\u00e1 antioxida\u010dn\u00ed \u00fa\u010dinky, d\u00edky \u010demu\u017e <strong>podporuje ochranu poko\u017eky p\u0159ed voln\u00fdmi radik\u00e1ly <\/strong>(oxida\u010dn\u00edm stresem). Pozitivn\u00ed efekt byl ve studi\u00edch pozorov\u00e1n p\u0159i b\u011b\u017en\u00e9 suplementaci kreatinu, ale tak\u00e9 p\u0159i lok\u00e1ln\u00ed aplikaci, nap\u0159\u00edklad v podob\u011b kr\u00e9mu. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201316]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co m\u016f\u017ee pomoci na problematickou ple\u0165 a akn\u00e9, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-akne-pomoci-muze-snizeni-stresu-zdrava-hmotnost-i-spravna-hygiena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zbavit akn\u00e9? Pomoci m\u016f\u017ee sn\u00ed\u017een\u00ed stresu, zdrav\u00e1 hmotnost i spr\u00e1vn\u00e1 hygiena.<\/strong><\/a><strong>&nbsp;<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Vliv kreatinu na poko\u017eku\" class=\"wp-image-482669\" style=\"width:843px;height:562px\" title=\"Vliv kreatinu na poko\u017eku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.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=\"8_Kreatin_je_vhodny_pouze_pro_silove_sportovce\"><\/span>8. Kreatin je vhodn\u00fd pouze pro silov\u00e9 sportovce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z \u00fa\u010dink\u016f kreatinu sice t\u011b\u017e\u00ed hlavn\u011b kulturisti, bodybuilde\u0159i, vzp\u011bra\u010di, crossfi\u0165\u00e1ci a dal\u0161\u00ed vyznava\u010di \u017eeleza, k lep\u0161\u00edm v\u00fdkon\u016fm v\u0161ak m\u016f\u017ee pomoci i dal\u0161\u00edm sportovc\u016fm. M\u00e1 toti\u017e prok\u00e1zan\u00e9 \u00fa\u010dinky nejen na r\u016fst s\u00edly a svalov\u00e9 hmoty.&nbsp;<\/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\">Podle studi\u00ed kreatin m\u016f\u017ee zlep\u0161it:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regeneraci&nbsp;<\/li>\n\n\n\n<li>ukl\u00e1d\u00e1n\u00ed z\u00e1sobn\u00edho sacharidu glykogenu ve svalech&nbsp;<\/li>\n\n\n\n<li>zakyselen\u00ed sval\u016f&nbsp;<\/li>\n\n\n\n<li>toleranci horka i n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho d\u016fvodu z jeho suplementace mohou profitovat tak\u00e9 <strong>vytrvalostn\u00ed sportovci (b\u011b\u017eci, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plavci<\/strong><\/a><strong>), sprinte\u0159i a jin\u00ed atleti, t\u00fdmov\u00ed sportovci (hokejisti, fotbalisti, basketbalisti) nebo z\u00e1pasn\u00edci (MMA, boxe\u0159i).<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee b\u011bh\u00e1te nebo se v\u011bnujete jin\u00fdm vytrvalostn\u00edm aktivit\u00e1m a zaj\u00edm\u00e1 v\u00e1s, kter\u00e9 dal\u0161\u00ed suplementy mohou pomoci zlep\u0161it v\u00e1\u0161 v\u00fdkon, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.<\/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=\"9_Z_benefitu_kreatinu_mohou_tezit_jen_muzi\"><\/span>9. Z benefit\u016f kreatinu mohou t\u011b\u017eit jen mu\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e d\u00e1vno neplat\u00ed, \u017ee v\u011bt\u0161\u00ed svaly i s\u00edlu cht\u011bj\u00ed jen mu\u017ei a \u017eeny cvi\u010d\u00ed pouze s c\u00edlem zhubnout. \u0158ada z nich pravideln\u011b posiluje a zved\u00e1 t\u011b\u017ek\u00e9 v\u00e1hy, proto\u017ee v\u00ed, \u017ee t\u00edm z\u00edsk\u00e1 atraktivn\u011bj\u0161\u00ed postavu, v\u011bt\u0161\u00ed sebev\u011bdom\u00ed a tak\u00e9 zdrav\u011bj\u0161\u00ed t\u011blo.<strong> I \u017eeny se cht\u011bj\u00ed c\u00edtit a vypadat siln\u011b, a tak nen\u00ed d\u016fvod, pro\u010d by sv\u00e9 sna\u017een\u00ed nepodpo\u0159ily funk\u010dn\u00edm suplementem,<\/strong> jak\u00fdm je <a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>. Efektivita tohoto dopl\u0148ku byla sice zkouman\u00e1 \u010dast\u011bji na mu\u017e\u00edch, ale v p\u0159\u00edpad\u011b \u017een se rovn\u011b\u017e potvrdila.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deny maj\u00ed nav\u00edc p\u0159irozen\u011b ni\u017e\u0161\u00ed hladinu kreatinu v t\u011ble kv\u016fli men\u0161\u00edmu mno\u017estv\u00ed svalov\u00e9 hmoty ne\u017e mu\u017ei. Typicky ho tak\u00e9 p\u0159ij\u00edmaj\u00ed m\u00e9n\u011b i ze stravy. Krom\u011b toho se v jejich t\u011ble m\u016f\u017ee hladina t\u00e9to l\u00e1tky m\u011bnit v z\u00e1vislosti na f\u00e1zi cyklu a hormon\u00e1ln\u00edch zm\u011bn\u00e1ch. Suplementac\u00ed tak mohou podpo\u0159it stabiln\u00ed mno\u017estv\u00ed kreatinu v organismu. Kdy\u017e to v\u0161echno se\u010dteme, vypl\u00fdv\u00e1 n\u00e1m, \u017ee <strong>u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy s kreatinem m\u016f\u017ee b\u00fdt pro \u017eeny je\u0161t\u011b efektivn\u011bj\u0161\u00ed ne\u017e pro mu\u017ee.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementace funguje nejl\u00e9pe v kombinaci s kvalitn\u00edm tr\u00e9ninkem. Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161e m\u016f\u017ee \u017een\u00e1m p\u0159in\u00e9st posilov\u00e1n\u00ed, zjist\u00edte to v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/\" target=\"_blank\" aria-label=\"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat.<\/a><\/strong>&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"V\u00fdhody kreatinu pro \u017eeny\" class=\"wp-image-482685\" style=\"width:843px;height:562px\" title=\"V\u00fdhody kreatinu pro \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-2048x1365.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=\"10_Nasycovaci_faze_je_nezbytna\"><\/span>10. Nasycovac\u00ed f\u00e1ze je nezbytn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tradi\u010dn\u00ed suplementa\u010dn\u00ed protokol pro d\u00e1vkov\u00e1n\u00ed kreatinu po\u010d\u00edt\u00e1 s nasycovac\u00ed f\u00e1z\u00ed. Ta trv\u00e1<strong> 5\u20137 dn\u00ed<\/strong> b\u011bhem kter\u00fdch u\u017e\u00edv\u00e1te <strong>20\u201325 g<\/strong> t\u00e9to l\u00e1tky, co\u017e zajist\u00ed rychl\u00e9 napln\u011bn\u00ed z\u00e1sob kreatinu v t\u011ble (cca za t\u00fdden). Pak se p\u0159ech\u00e1z\u00ed na <strong>udr\u017eovac\u00ed d\u00e1vkov\u00e1n\u00ed<\/strong> v podob\u011b <strong>3\u20135 g<\/strong> l\u00e1tky\/d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem nasycovac\u00ed f\u00e1ze ale stoup\u00e1 riziko ne\u017e\u00e1douc\u00edch \u00fa\u010dink\u016f, jako je v\u011bt\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody nebo za\u017e\u00edvac\u00ed pot\u00ed\u017ee. Dobrou zpr\u00e1vou tak je, \u017ee <strong>podle sou\u010dasn\u00fdch studi\u00ed ji\u017e v\u00edme, \u017ee nasycovac\u00ed f\u00e1ze nen\u00ed z hlediska \u00fa\u010dinnosti kreatinu nutn\u00e1<\/strong>. Klidn\u011b m\u016f\u017eete za\u010d\u00edt s d\u00e1vkou 3\u20135 g kreatinu denn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K maxim\u00e1ln\u00edmu <strong>napln\u011bn\u00ed kreatinov\u00fdch z\u00e1sob v t\u011ble <\/strong>sice dojde o n\u011bco pozd\u011bji (p\u0159ibli\u017en\u011b za <strong>28 dn\u00ed<\/strong> ve srovn\u00e1n\u00ed s<strong> 5\u20137 dny v p\u0159\u00edpad\u011b nasycovac\u00ed f\u00e1ze<\/strong>), nejsp\u00ed\u0161 se tak ale vyhnete p\u0159\u00edpadn\u00fdm vedlej\u0161\u00edm \u00fa\u010dink\u016fm. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Kreatin_se_musi_cyklovat\"><\/span>11. Kreatin se mus\u00ed cyklovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cyklov\u00e1n\u00ed neboli vysazov\u00e1n\u00ed a po n\u011bjak\u00e9m \u010dase op\u011btovn\u00e9 u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy se n\u011bkdy doporu\u010duje z d\u016fvodu vznikl\u00e9 tolerance t\u011bla na \u00fa\u010dinnou l\u00e1tku. V p\u0159\u00edpad\u011b kreatinu ale k t\u00e9to toleranci zpravidla nedoch\u00e1z\u00ed a<strong> je \u00fa\u010dinn\u00fd i v dlouhodob\u00e9m horizontu. <\/strong>Ani z hlediska bezpe\u010dnosti se nemus\u00edte ob\u00e1vat. P\u0159i doporu\u010den\u00e9m d\u00e1vkov\u00e1n\u00ed (3\u20135 g\/den) je u zdrav\u00fdch lid\u00ed bezpe\u010dn\u00fd i dlouhodob\u011b (podle studi\u00ed trvaj\u00edc\u00edch a\u017e 5 let). <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Kreatin_je_nutne_brat_v_urcitou_dobu\"><\/span>12. Kreatin je nutn\u00e9 br\u00e1t v ur\u010ditou dobu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1zory na nejlep\u0161\u00ed dobu, kdy br\u00e1t kreatin, se r\u016fzn\u00ed. N\u011bkdo ho doporu\u010duje r\u00e1no, dal\u0161\u00ed p\u0159ed tr\u00e9ninkem, nebo po n\u011bm. <strong>Ve skute\u010dnosti na tom z hlediska \u00fa\u010dinku a dlouhodob\u00e9m horizontu tolik nez\u00e1le\u017e\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00ed je b\u00fdt v u\u017e\u00edv\u00e1n\u00ed konzistentn\u00ed a na denn\u00ed d\u00e1vku nezapom\u00ednat ani v netr\u00e9ninkov\u00e9 dny. V\u017edy ale myslete na to, \u017ee <strong>nen\u00ed vhodn\u00e9 br\u00e1t kreatin nala\u010dno,<\/strong> a nezapome\u0148te ho zap\u00edt dostate\u010dn\u00fdm mno\u017estv\u00edm vody. Zkuste si vymyslet vlastn\u00ed rutinu a u\u017e\u00edvat kreatin p\u0159ibli\u017en\u011b ve stejn\u00fd \u010das. D\u00edky tomu si vytvo\u0159\u00edte n\u00e1vyk a jen tak na tento dopln\u011bk nezapomenete. <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<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.cz\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg\" alt=\"Jak u\u017e\u00edvat kreatin?\" class=\"wp-image-482706\" style=\"width:843px;height:562px\" title=\"Jak u\u017e\u00edvat kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kreatin_by_se_nikdy_nemel_uzivat_s_kofeinem\"><\/span>13. Kreatin by se nikdy nem\u011bl u\u017e\u00edvat s kofeinem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a> pat\u0159\u00ed stejn\u011b jako kreatin k nejobl\u00edben\u011bj\u0161\u00edm l\u00e1tk\u00e1m mezi sportovci. U\u017e\u00edv\u00e1 se hlavn\u011b p\u0159ed tr\u00e9ninkem jako <a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preworkout<\/a> (p\u0159edtr\u00e9ninkovka), kter\u00fd zaru\u010den\u011b nakopne. Nab\u00edz\u00ed se tak ot\u00e1zka, zda je vhodn\u00e9 kreatin kombinovat pr\u00e1v\u011b s kofeinem?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e jste sly\u0161eli n\u00e1zor, \u017ee to nen\u00ed dobr\u00fd n\u00e1pad, proto\u017ee v n\u011bjak\u00e9 star\u00e9 studii z roku 1996 zazn\u011blo, \u017ee kofein sni\u017euje \u00fa\u010dinek kreatinu. V sou\u010dasn\u00e9 literatu\u0159e v\u0161ak<strong> chyb\u00ed dostatek d\u016fkaz\u016f, kter\u00e9 by negativn\u00ed \u00fa\u010dinek kofeinu potvrzovaly.<\/strong> Pokud i tak chcete minimalizovat p\u0159\u00edpadn\u00e9 sn\u00ed\u017een\u00ed efektivity kreatinu, rad\u011bji tyto dv\u011b l\u00e1tky u\u017e\u00edvejte odd\u011blen\u011b. Kofein (obsa\u017een\u00fd t\u0159eba v komplexn\u00edm nakop\u00e1va\u010di) p\u0159ed tr\u00e9ninkem a kreatin po n\u011bm nebo jindy b\u011bhem dne.<span class=\"tadv-color\" style=\"color: #ff6600\">[17\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o u\u017e\u00edv\u00e1n\u00ed kofeinu p\u0159ed cvi\u010den\u00edm, se dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed.<\/strong><\/a><strong>&nbsp;<\/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=\"Jak_kreatin_davkovat\"><\/span>Jak kreatin d\u00e1vkovat?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vybrat si m\u016f\u017eete jednoslo\u017ekov\u00fd suplement, ide\u00e1ln\u011b <a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohydr\u00e1t<\/a>, kter\u00fd m\u00e1 nejov\u011b\u0159en\u011bj\u0161\u00ed \u00fa\u010dinky, nebo <a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edceslo\u017ekov\u00fd<\/a> dopln\u011bk s obsahem 7 forem kreatinu, a vyt\u011b\u017eit tak maximum z r\u016fzn\u00fdch benefit\u016f t\u011bchto forem v jednom produktu.&nbsp;<\/li>\n\n\n\n<li>Vyzkou\u0161et m\u016f\u017eete tak\u00e9 kreatin monohydr\u00e1t v <a href=\"https:\/\/gymbeam.cz\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet\u00e1ch<\/a>.&nbsp;<\/li>\n\n\n\n<li>U\u017e\u00edvejte ka\u017ed\u00fd den 3\u20135 g p\u0159ed, b\u011bhem nebo po cvi\u010den\u00ed. V netr\u00e9ninkov\u00fd den kdykoliv b\u011bhem n\u011bj.&nbsp;<\/li>\n\n\n\n<li>D\u00e1vku zapijte dostate\u010dn\u00fdm mno\u017estv\u00edm vody.&nbsp;<\/li>\n\n\n\n<li>V kombinaci s <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a> m\u016f\u017eete zv\u00fd\u0161it ukl\u00e1d\u00e1n\u00ed kreatinu v t\u011ble. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/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>O u\u017e\u00edv\u00e1n\u00ed kreatinu se v\u00edce dozv\u00edte z na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vybrat nejlep\u0161\u00ed kreatin?<\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku jsme si vzali pod lupu ty nejv\u011bt\u0161\u00ed m\u00fdty, kter\u00e9 o kreatinu zazn\u00edvaj\u00ed nejen v posilovn\u00e1ch. Na z\u00e1klad\u011b v\u011bdecky ov\u011b\u0159en\u00fdch fakt\u016f v\u00edme, \u017ee se jedn\u00e1 o <strong>\u00fa\u010dinnou a bezpe\u010dnou l\u00e1tku, kter\u00e1 dok\u00e1\u017ee podpo\u0159it sportovn\u00ed v\u00fdkon. <\/strong>Je vhodn\u00fd pro silov\u00e9 i rychlostn\u00ed sportovce a z jeho vlastnost\u00ed mohou profitovat mu\u017ei i \u017eeny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00ed lid\u00e9 se nemus\u00ed ob\u00e1vat ani negativn\u00edho vlivu na funkci ledvin, jater, kvalitu pleti a nebo t\u0159eba vypad\u00e1v\u00e1n\u00ed vlas\u016f. A to ani p\u0159i dlouhodob\u00e9m u\u017e\u00edv\u00e1n\u00ed kreatinu. <strong>Nezapome\u0148te v\u0161ak na doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed, kter\u00e9 je v rozmez\u00ed 3\u20135 g denn\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd a dozv\u011bd\u011bli jste se n\u011bco nov\u00e9ho? Nezapome\u0148te ho tedy sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed mo\u017en\u00e1 st\u00e1le v\u011b\u0159\u00ed n\u011bkter\u00fdm m\u00fdt\u016fm ohledn\u011b kreatinu.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>O kreatinu st\u00e1le koluje spousta myln\u00fdch informac\u00ed, kter\u00e9 se t\u00fdkaj\u00ed jeho u\u017e\u00edv\u00e1n\u00ed i vedlej\u0161\u00edch \u00fa\u010dink\u016f. M\u016f\u017ee m\u00edt kreatin vliv na funkci ledvin, vypad\u00e1v\u00e1n\u00ed vlas\u016f nebo p\u016fsobit podobn\u011b jako steroidy? V\u0161e najdete v \u010dl\u00e1nku.  <\/p>\n","protected":false},"author":129,"featured_media":482573,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6765,6933,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-482553","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-kreatin-cs","10":"tag-myty-cs","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreatin: M\u00fdty a pravdy o vedlej\u0161\u00edch \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed i bezpe\u010dnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je to kreatin a jak se spr\u00e1vn\u011b u\u017e\u00edv\u00e1? M\u00fdty a pravdy ohledn\u011b vedlej\u0161\u00edch \u00fa\u010dink\u016f kreatinu, d\u00e1vkov\u00e1n\u00ed, vlivu na funkci ledvin nebo vypad\u00e1v\u00e1n\u00ed vlas\u016f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kreatin: M\u00fdty a pravdy o vedlej\u0161\u00edch \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed i bezpe\u010dnosti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co je to kreatin a jak se spr\u00e1vn\u011b u\u017e\u00edv\u00e1? 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