{"id":484055,"date":"2023-07-13T20:16:37","date_gmt":"2023-07-13T18:16:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484055"},"modified":"2023-07-26T12:05:22","modified_gmt":"2023-07-26T10:05:22","slug":"kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/","title":{"rendered":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj 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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#Co_je_kreatin\" title=\"\u010co je kreat\u00edn?\">\u010co je kreat\u00edn?<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#Ake_ma_kreatin_ucinky\" title=\"Ak\u00e9 m\u00e1 kreat\u00edn \u00fa\u010dinky?\">Ak\u00e9 m\u00e1 kreat\u00edn \u00fa\u010dinky?<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#Ako_dlho_vydrzia_zvysene_zasoby_kreatinu_v_tele\" title=\"Ako dlho vydr\u017eia zv\u00fd\u0161en\u00e9 z\u00e1soby kreat\u00ednu v tele?\">Ako dlho vydr\u017eia zv\u00fd\u0161en\u00e9 z\u00e1soby kreat\u00ednu v tele?<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#13_najvacsich_mytov_o_uzivani_kreatinu\" title=\"13 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o u\u017e\u00edvan\u00ed kreat\u00ednu\">13 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o u\u017e\u00edvan\u00ed kreat\u00ednu<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#1_Kreatin_je_steroid\" title=\"1. Kreat\u00edn je steroid\">1. Kreat\u00edn 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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#2_Kreatin_poskodzuje_oblicky_a_pecen\" title=\"2. Kreat\u00edn po\u0161kodzuje obli\u010dky a pe\u010de\u0148\">2. Kreat\u00edn po\u0161kodzuje obli\u010dky a pe\u010de\u0148<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#3_Kreatin_vzdy_sposobuje_velke_zavodnenie\" title=\"3. Kreat\u00edn v\u017edy sp\u00f4sobuje ve\u013ek\u00e9 zavodnenie\">3. Kreat\u00edn v\u017edy sp\u00f4sobuje ve\u013ek\u00e9 zavodnenie<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#4_Kreatin_moze_za_traviace_tazkosti\" title=\"4. Kreat\u00edn m\u00f4\u017ee za tr\u00e1viace \u0165a\u017ekosti\">4. Kreat\u00edn m\u00f4\u017ee za tr\u00e1viace \u0165a\u017ekosti<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#5_Vysadenie_kreatinu_vedie_k_strate_svalov\" title=\"5. Vysadenie kreat\u00ednu vedie k strate svalov\">5. Vysadenie kreat\u00ednu vedie k strate svalov<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#6_Kreatin_sposobuje_vypadavanie_vlasov\" title=\"6. Kreat\u00edn sp\u00f4sobuje vypad\u00e1vanie vlasov\">6. Kreat\u00edn sp\u00f4sobuje vypad\u00e1vanie vlasov<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#7_Kreatin_sposobuje_akne\" title=\"7. Kreat\u00edn sp\u00f4sobuje akn\u00e9\">7. Kreat\u00edn sp\u00f4sobuje 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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#8_Kreatin_je_vhodny_iba_pre_silovych_sportovcov\" title=\"8. Kreat\u00edn je vhodn\u00fd iba pre silov\u00fdch \u0161portovcov\">8. Kreat\u00edn je vhodn\u00fd iba pre silov\u00fdch \u0161portovcov<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#9_Z_benefitov_kreatinu_mozu_tazit_len_muzi\" title=\"9. Z benefitov kreat\u00ednu m\u00f4\u017eu \u0165a\u017ei\u0165 len mu\u017ei\">9. Z benefitov kreat\u00ednu m\u00f4\u017eu \u0165a\u017ei\u0165 len 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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#10_Nasycovacia_faza_je_nevyhnutna\" title=\"10. Nasycovacia f\u00e1za je nevyhnutn\u00e1\">10. Nasycovacia f\u00e1za je nevyhnutn\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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#11_Kreatin_sa_musi_cyklovat\" title=\"11. Kreat\u00edn sa mus\u00ed cyklova\u0165\">11. Kreat\u00edn sa mus\u00ed cyklova\u0165<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#12_Kreatin_je_nutne_brat_v_urcitu_dobu\" title=\"12. Kreat\u00edn je nutn\u00e9 bra\u0165 v ur\u010dit\u00fa dobu\">12. Kreat\u00edn je nutn\u00e9 bra\u0165 v ur\u010dit\u00fa 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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#13_Kreatin_by_sa_nikdy_nemal_uzivat_s_kofeinom\" title=\"13. Kreat\u00edn by sa nikdy nemal u\u017e\u00edva\u0165 s kofe\u00ednom\">13. Kreat\u00edn by sa nikdy nemal u\u017e\u00edva\u0165 s kofe\u00ednom<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#Ako_kreatin_davkovat\" title=\"Ako kreat\u00edn d\u00e1vkova\u0165?\">Ako kreat\u00edn d\u00e1vkova\u0165?<\/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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreat\u00edn je medzi \u0161portovcami jedn\u00fdm z najpopul\u00e1rnej\u0161\u00edch doplnkov stravy. M\u00f4\u017ee sa toti\u017e pochv\u00e1li\u0165 vedecky dok\u00e1zan\u00fdmi \u00fa\u010dinkami na <strong>\u0161portov\u00fd v\u00fdkon, rast sily a svalovej hmoty.<\/strong> Aj napriek tomu o \u0148om koluje mno\u017estvo m\u00fdtov a dezinform\u00e1ci\u00ed. T\u00fdkaj\u00fa sa najm\u00e4 jeho spr\u00e1vneho u\u017e\u00edvania, ved\u013eaj\u0161\u00edch \u00fa\u010dinkov alebo ot\u00e1zok, pre koho je vlastne kreat\u00edn vhodn\u00fd. V dne\u0161nom \u010dl\u00e1nku sa bli\u017e\u0161ie pozrieme na tie najp\u00e1l\u010divej\u0161ie z nich a odhal\u00edme, \u010do je skuto\u010dnos\u0165 a \u010do iba zbyto\u010dn\u00e9 obavy.<\/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_kreatin\"><\/span>\u010co je kreat\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kreat\u00edn<\/a> je <strong>pre na\u0161e telo prirodzen\u00e1 l\u00e1tka,<\/strong> ktor\u00e1 sa vo forme fosfokreat\u00ednu (PCr) nach\u00e1dza najm\u00e4 vo svaloch a mozgu. Organizmus si ju dok\u00e1\u017ee v ur\u010ditom mno\u017estve vyrobi\u0165 z 3 aminokysel\u00edn v podobe <a href=\"https:\/\/gymbeam.sk\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">argin\u00ednu<\/a>, <a href=\"https:\/\/gymbeam.sk\/glycin-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">glyc\u00ednu<\/a> a <a href=\"https:\/\/gymbeam.sk\/l-metionin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">metion\u00ednu<\/a>. Z\u00e1rove\u0148 sa kreat\u00edn prirodzene nach\u00e1dza v na\u0161ej strave, a to hlavne v potravin\u00e1ch \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu (m\u00e4so, <a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noopener\">ryby<\/a>, mlie\u010dne v\u00fdrobky).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn toti\u017e na\u0161e telo vyu\u017e\u00edva na tie najz\u00e1kladnej\u0161ie procesy. <strong>Z\u00fa\u010dast\u0148uje sa samotnej tvorby energie,<\/strong> ktor\u00fa potom vyu\u017e\u00edvame na pohyb, myslenie a \u010fal\u0161ie funkcie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podie\u013ea sa najm\u00e4 na <strong>regener\u00e1cii ATP<\/strong> (adenosintrifosf\u00e1t), \u010do je z\u00e1kladn\u00e1 energetick\u00e1 mena n\u00e1\u0161ho tela. V\u010faka optim\u00e1lnej z\u00e1sobe kreat\u00ednu v organizme m\u00f4\u017ee doch\u00e1dza\u0165 <strong>k r\u00fdchlej obnove energie, ktor\u00e1 potom m\u00f4\u017ee by\u0165 vyu\u017eit\u00e1 napr\u00edklad na svalov\u00fa pr\u00e1cu.<\/strong> Dok\u00e1\u017ee tak <strong>zv\u00fd\u0161i\u0165 fyzick\u00fd v\u00fdkon<\/strong> najm\u00e4 po\u010das kr\u00e1tkodob\u00fdch po sebe id\u00facich intervaloch intenz\u00edvneho tr\u00e9ningu, \u010do je k\u013e\u00fa\u010dov\u00e9 v silov\u00fdch, r\u00fdchlostn\u00fdch ale aj t\u00edmov\u00fdch \u0161portoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto si pr\u00edjem tejto l\u00e1tky str\u00e1\u017eia najm\u00e4 \u0161portovci. T\u00ed ho naj\u010dastej\u0161ie u\u017e\u00edvaj\u00fa vo forme <a href=\"https:\/\/gymbeam.sk\/kreatin-creapure-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>kreat\u00edn monohydr\u00e1tu,<\/strong><\/a> ktor\u00fd je z h\u013eadiska \u00fa\u010dinku aj bezpe\u010dnosti najoverenej\u0161\u00edm druhom kreat\u00ednu. Niekomu v\u0161ak m\u00f4\u017ee viac vyhovova\u0165 <a href=\"https:\/\/gymbeam.sk\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kreat\u00edn hydrochlorid (HCl)<\/a>, pufrovan\u00fd kreat\u00edn \u010di \u010fal\u0161ie formy kreat\u00ednu. V\u010faka <a href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">viaczlo\u017ekov\u00fdm doplnkom<\/a> v\u0161ak m\u00f4\u017eete prij\u00edma\u0165 kreat\u00edn aj v nieko\u013ek\u00fdch form\u00e1ch naraz, a z\u00edska\u0165 tak maximum v\u00fdhod z r\u00f4znych typov tejto l\u00e1tky.<span 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>Pokia\u013e v\u00e1s o r\u00f4znych form\u00e1ch kreat\u00ednu zauj\u00edma viac inform\u00e1ci\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>V\u0161etko, \u010do mus\u00edte vedie\u0165 o kreat\u00edne a jeho form\u00e1ch.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"\u010co je to kreat\u00edn?\" class=\"wp-image-482589\" width=\"843\" height=\"562\" title=\"\u010co je to kreat\u00edn?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_ma_kreatin_ucinky\"><\/span>Ak\u00e9 m\u00e1 kreat\u00edn \u00fa\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreat\u00edn dok\u00e1\u017ee obnovova\u0165 z\u00e1soby ATP, ktor\u00e9 sa v na\u0161om tele pri intenz\u00edvnej fyzickej aktivite r\u00fdchlo vy\u010derp\u00e1vaj\u00fa. T\u00fdm p\u00e1dom podporuje <strong>udr\u017eanie aj zlep\u0161enie v\u00fdkonu.<\/strong><\/li>\n\n\n\n<li>M\u00e1 uplatnenie najm\u00e4 po\u010das kr\u00e1tkych v\u00fdkonov trvaj\u00facich r\u00e1dovo od 2 do 10 sek\u00fand.<\/li>\n\n\n\n<li><strong>Vyu\u017eitie m\u00e1 tak hlavne v silov\u00fdch<\/strong> (vzpieranie, powerlifting, bodybuilding) <strong>a r\u00fdchlostn\u00fdch aj kolekt\u00edvnych<\/strong> (atletika, futbal, basketbal, hokej) <strong>\u0161portoch<\/strong>.<\/li>\n\n\n\n<li>Okrem samotn\u00e9ho v\u00fdkonu v\u0161ak pod\u013ea \u0161t\u00fadi\u00ed <strong>podporuje aj rast sily, svalovej hmoty, regener\u00e1ciu a dokonca aj vytrvalostn\u00fd v\u00fdkon.<\/strong> <span style=\"color: #ff6600\">[2\u20134]<\/span><\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e <strong>obnovova\u0165 energiu pre mozgov\u00e9 funkcie, ako je pam\u00e4\u0165, myslenie a koncentr\u00e1cia.<\/strong> V\u010faka tomu patr\u00ed aj medzi <a href=\"https:\/\/gymbeam.sk\/nootropika-a-mozog\" target=\"_blank\" rel=\"noopener\">nootropik\u00e1<\/a>, ktor\u00e9 s\u00fa ob\u013e\u00faben\u00e9 u \u0161tudentov, kreat\u00edvcov a \u010fal\u0161\u00edch \u013eud\u00ed s psychicky n\u00e1ro\u010dnou pr\u00e1cou. <span 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 pr\u00edpade, \u017ee sa chcete o \u00fa\u010dinkoch kreat\u00ednu na zdravie a \u0161portov\u00fd v\u00fdkon dozvedie\u0165 viac, v\u0161etko podstatn\u00e9 n\u00e1jdete v na\u0161om \u010dl\u00e1nku. <a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-nie-je-len-na-svaly-a-silu-aky-vplyv-ma-na-mozog-imunitu-a-celkove-zdravie\/\" target=\"_blank\" rel=\"noopener\"><strong>Kreat\u00edn nie je len na svaly a silu. Ak\u00fd vplyv m\u00e1 na mozog, imunitu a celkov\u00e9 zdravie?<\/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=\"Ako_dlho_vydrzia_zvysene_zasoby_kreatinu_v_tele\"><\/span>Ako dlho vydr\u017eia zv\u00fd\u0161en\u00e9 z\u00e1soby kreat\u00ednu v tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e kreat\u00edn nedop\u013a\u0148ame pomocou suplementov, ale spoliehame sa iba na jeho prirodzen\u00fa tvorbu v organizme a pr\u00edjem prostredn\u00edctvom v\u00fd\u017eivy, m\u00e1me <strong>kapacity v tele naplnen\u00e9 pribli\u017ene na 60 \u2013 80 %.<\/strong><\/li>\n\n\n\n<li>Ke\u010f <strong>kreat\u00edn<\/strong> za\u010dneme u\u017e\u00edva\u0165 aj pomocou doplnkov stravy <strong>(3 \u2013 5 g denne),<\/strong> za zhruba <strong>28 dn\u00ed d\u00f4jde k nav\u00fd\u0161eniu jeho z\u00e1sob o 20 \u2013 40 %.<\/strong><\/li>\n\n\n\n<li>Na udr\u017eanie tejto hodnoty sta\u010d\u00ed v d\u00e1vkovan\u00ed 3 \u2013 5 g\/de\u0148 konzistentne pokra\u010dova\u0165.<\/li>\n\n\n\n<li>Ke\u010f <strong>kreat\u00edn naopak vysad\u00edme,<\/strong> hodnoty v organizme sa na <strong>po\u010diato\u010dn\u00fa \u00farove\u0148 vr\u00e1tia po 4 \u2013 6 t\u00fd\u017ed\u0148och.<\/strong> <span style=\"color: #ff6600\">[5 \u2013 6]<\/span><\/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_najvacsich_mytov_o_uzivani_kreatinu\"><\/span>13 najv\u00e4\u010d\u0161\u00edch m\u00fdtov o u\u017e\u00edvan\u00ed kreat\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Kreat\u00edn<\/a> je jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch doplnkov stravy medzi \u0161portovcami. Ani t\u00ed v\u0161ak \u010dasto nemaj\u00fa jasno v niektor\u00fdch ot\u00e1zkach oh\u013eadom <strong>spr\u00e1vneho d\u00e1vkovania, ved\u013eaj\u0161\u00edch \u00fa\u010dinkov<\/strong> a \u010fal\u0161\u00edch aspektov spojen\u00fdch s u\u017e\u00edvan\u00edm tejto l\u00e1tky. Po\u010fme si v tom raz a nav\u017edy urobi\u0165 poriadok.<\/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. Kreat\u00edn je steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Androg\u00e9nne anabolick\u00e9 steroidy (AAS) s\u00fa skupina l\u00e1tok, medzi ktor\u00e9 patr\u00ed horm\u00f3n testoster\u00f3n a jemu podobn\u00e9 umelo vyr\u00e1ban\u00e9 horm\u00f3ny s obdobn\u00fdmi \u00fa\u010dinkami. Spolo\u010dn\u00fdm menovate\u013eom je tie\u017e podobn\u00e1 chemick\u00e1 \u0161trukt\u00fara, \u010dasto aj nutnos\u0165 injek\u010dn\u00e9ho podania, vysok\u00e9 riziko po\u0161kodenia zdravia a hlavne neleg\u00e1lnos\u0165. Pou\u017e\u00edvaj\u00fa sa s cie\u013eom maximaliz\u00e1cie budovania svalovej hmoty, ktor\u00e1 by v takom rozsahu prirodzene nenar\u00e1stla. <strong>T\u00fdmto l\u00e1tkam sa kreat\u00edn po str\u00e1nke chemickej \u0161trukt\u00fary ani \u00fa\u010dinkov z\u010faleka nepodob\u00e1.<\/strong> Je to leg\u00e1lna, pre telo prirodzen\u00e1 l\u00e1tka s potvrdenou zdravotnou nez\u00e1vadnos\u0165ou na rozdiel od anabol\u00edk. <span 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>Kreat\u00edn s\u00edce nie je steroid, ale rozhodne m\u00e1 \u010do pon\u00faknu\u0165 z poh\u013eadu budovania svalovej hmoty. Viac si o tom pre\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/\" target=\"_blank\" rel=\"noopener\"><strong>Sprievodca kreat\u00ednom pre maxim\u00e1lny n\u00e1rast svalovej hmoty.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Je kreat\u00edn steroid?\" class=\"wp-image-482605\" width=\"843\" height=\"562\" title=\"Je kreat\u00edn 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kreatin_poskodzuje_oblicky_a_pecen\"><\/span>2. Kreat\u00edn po\u0161kodzuje obli\u010dky a pe\u010de\u0148<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri metabolizme kreat\u00ednu v tele vznik\u00e1 odpadov\u00fd produkt <strong>kreatin\u00edn<\/strong>, ktor\u00fd je z tela vylu\u010dovan\u00fd obli\u010dkami. Tie potom m\u00f4\u017eu ma\u0165 viac pr\u00e1ce s odstr\u00e1nen\u00edm tejto l\u00e1tky. Z toho d\u00f4vodu m\u00e1 mnoho \u013eud\u00ed obavy z toho, \u017ee u\u017e\u00edvan\u00edm kreat\u00ednu bud\u00fa obli\u010dky pr\u00edli\u0161 za\u0165a\u017eova\u0165. <strong>Zv\u00fd\u0161en\u00e1 hladina kreatin\u00ednu<\/strong> je z\u00e1rove\u0148 pr\u00edznakom niektor\u00fdch ochoren\u00ed tohto org\u00e1nu. To ale nemus\u00ed automaticky znamena\u0165, \u017ee si kreat\u00ednom po\u0161kod\u00edte obli\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vedecky podlo\u017eenou realitou je, \u017ee pri dodr\u017ean\u00ed odpor\u00fa\u010dan\u00e9ho d\u00e1vkovania (3 \u2013 5 g denne) d\u00f4jde len ku <strong>kr\u00e1tkodob\u00e9mu zv\u00fd\u0161eniu hladiny kreatin\u00ednu, ktor\u00fd zdrav\u00e9 obli\u010dky bez probl\u00e9mov odstr\u00e1nia.<\/strong> Ani dlhodob\u00e9 \u0161t\u00fadie nepreuk\u00e1zali negat\u00edvny vplyv u\u017e\u00edvania kreat\u00ednu na funkciu obli\u010diek. Ten nebol pozorovan\u00fd ani pri 12-t\u00fd\u017ed\u0148ovej suplement\u00e1cii kreat\u00ednom (20 g 5 dn\u00ed, potom 5 g) u \u013eud\u00ed s vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn ( \u2265 1,2 g na kg telesnej hmotnosti). <span 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 neposlednom rade nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na to, \u017ee \u013eudia s vy\u0161\u0161\u00edm podielom svalovej hmoty a vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn m\u00f4\u017eu ma\u0165 prirodzene vy\u0161\u0161ie hodnoty kreatin\u00ednu. <span 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\u00e9 hodnoty pre kreatin\u00edn:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u017ei:<\/strong> 60 \u2013 110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>\u017deny:<\/strong> 45 \u2013 90 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*ka\u017ed\u00e9 laborat\u00f3rium m\u00f4\u017ee ma\u0165 tieto referen\u010dn\u00e9 hodnoty trochu odli\u0161n\u00e9 <span 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 negat\u00edvny vplyv kreat\u00ednu na funkciu pe\u010dene nie je vedecky podlo\u017een\u00fd. <strong>Pri be\u017enom d\u00e1vkovan\u00ed nedoch\u00e1dza pod\u013ea s\u00fa\u010dasn\u00fdch \u0161t\u00fadi\u00ed u zdrav\u00fdch jedincov k ich po\u0161kodeniu.<\/strong> <span 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"Vplyv kreat\u00ednu na obli\u010dky a pe\u010de\u0148\" class=\"wp-image-482621\" width=\"843\" height=\"562\" title=\"Vplyv kreat\u00ednu na obli\u010dky a pe\u010de\u0148\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kreatin_vzdy_sposobuje_velke_zavodnenie\"><\/span>3. Kreat\u00edn v\u017edy sp\u00f4sobuje ve\u013ek\u00e9 zavodnenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreat\u00edn je osmoticky akt\u00edvna l\u00e1tka podobne ako <a href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener\">sacharidy<\/a> alebo so\u013e. To znamen\u00e1, \u017ee vo svale na seba nadvia\u017ee vodu. Na rozdiel od soli v\u0161ak doch\u00e1dza k zadr\u017eiavaniu vody vo vn\u00fatri buniek. T\u00fdm p\u00e1dom z neho <strong>nebudete napuchnut\u00ed ako po zjeden\u00ed bal\u00ed\u010dka solen\u00fdch \u010dipsov, ale sk\u00f4r sa v\u00e1m napumpuj\u00fa svaly.<\/strong> V\u00e4\u010d\u0161ie mno\u017estvo vody vo svaloch je pozit\u00edvne aj z h\u013eadiska lep\u0161ej hydrat\u00e1cie a tolerancie hor\u00faceho po\u010dasia. <span 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 sa objavili aj \u0161pekul\u00e1cie o tom, \u017ee kreat\u00edn sp\u00f4sobuje dehydrat\u00e1ciu a svalov\u00e9 k\u0155\u010de. St\u00e1l za t\u00fdm pr\u00e1ve jeho vplyv na zadr\u017eiavanie vody v bunke, \u010do by mohlo teoreticky rozhodi\u0165 celkov\u00e9 vodn\u00e9 hospod\u00e1rstvo organizmu. Nov\u0161ie \u0161t\u00fadie v\u0161ak tieto tvrdenia vyvr\u00e1tili a zhoduj\u00fa sa sk\u00f4r na <strong>pozit\u00edvnom vplyve kreat\u00ednu na hydrat\u00e1ciu aj funkciu svalov.<\/strong> <span 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>Dobr\u00fa spr\u00e1vu m\u00e1me aj pre \u017eeny, ktor\u00e9 sa boja, \u017ee pri u\u017e\u00edvan\u00ed kreat\u00ednu priber\u00fa hne\u010f nieko\u013eko k\u00edl a stane sa z nich \u017eiv\u00e1 Hulkova sestra. Existuj\u00fa s\u00edce v\u00fdnimky a individu\u00e1lne odli\u0161nosti, ale pod\u013ea \u0161t\u00fadi\u00ed vedie u\u017e\u00edvanie <strong>be\u017enej d\u00e1vky kreat\u00ednu (3 \u2013 5 g) k minim\u00e1lnemu zadr\u017eiavaniu vody, teda aj rastu celkovej telesnej hmotnosti.<\/strong> V pr\u00edpade vy\u0161\u0161\u00edch d\u00e1vok (&gt;15 g\/de\u0148) dosahoval maxim\u00e1lny rast telesnej vody hodn\u00f4t okolo 2 l. Ako u\u017e ale viete, u\u017e\u00edvanie vy\u0161\u0161\u00edch d\u00e1vok nem\u00e1 prakticky \u017eiadny v\u00fdznam. <span 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>Ak v\u00e1s tr\u00e1pi zadr\u017eiavanie vody a neviete, \u010d\u00edm to je a \u010do s t\u00fdm robi\u0165, m\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 rady z n\u00e1\u0161ho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako odvodni\u0165 telo a zn\u00ed\u017ei\u0165 zadr\u017eiavanie 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Kreat\u00edn a zavodnenie\" class=\"wp-image-482637\" width=\"843\" height=\"563\" title=\"Kreat\u00edn a zavodnenie\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kreatin_moze_za_traviace_tazkosti\"><\/span>4. Kreat\u00edn m\u00f4\u017ee za tr\u00e1viace \u0165a\u017ekosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f si d\u00e1te do vyh\u013ead\u00e1va\u010da ved\u013eaj\u0161ie \u00fa\u010dinky kreat\u00ednu, najsk\u00f4r na v\u00e1s hne\u010f vysko\u010dia tr\u00e1viace probl\u00e9my. U niekoho sa naozaj m\u00f4\u017ee objavi\u0165 nad\u00favanie, boles\u0165 \u017eal\u00fadka \u010di in\u00e9 za\u017e\u00edvacie probl\u00e9my. Tieto pr\u00edpady s\u00fa v\u0161ak sk\u00f4r <strong>ojedinel\u00e9 a \u010dasto ich sp\u00e1ja vy\u0161\u0161ia d\u00e1vka kreat\u00ednu naraz<\/strong> (&gt;10 g) alebo u\u017e\u00edvanie tohto suplementu nala\u010dno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e1viacim probl\u00e9mom sa spravidla vyhnete, ke\u010f si v\u00e4\u010d\u0161ie mno\u017estvo kreat\u00ednu (&gt;5 g\/de\u0148) rozdel\u00edte <strong>do nieko\u013ek\u00fdch men\u0161\u00edch porci\u00ed<\/strong> a budete ho u\u017e\u00edva\u0165 <strong>ide\u00e1lne s jedlom.<\/strong> Tie\u017e ho nezabudnite zapi\u0165 dostato\u010dn\u00fdm mno\u017estvom vody. Navy\u0161e, ako sme u\u017e zistili, v\u00e4\u010d\u0161ie d\u00e1vky s\u00fa \u00faplne zbyto\u010dn\u00e9. <span 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 pr\u00edpade, \u017ee v\u00e1s tr\u00e1pi naf\u00faknut\u00e9 brucho, pr\u00ed\u010dina m\u00f4\u017ee by\u0165 aj niekde inde. Tie naj\u010dastej\u0161ie n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noopener\"><strong>\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/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_Vysadenie_kreatinu_vedie_k_strate_svalov\"><\/span>5. Vysadenie kreat\u00ednu vedie k strate svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Kreat\u00edn<\/a> v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s budovan\u00edm svalovej hmoty, neznamen\u00e1 to ale, \u017ee po jeho vysaden\u00ed pr\u00eddete o v\u0161etky #gains. Ke\u010f nezmen\u00edte tr\u00e9ningov\u00fd pl\u00e1n ani jed\u00e1lni\u010dek a budete \u010falej dba\u0165 na dostato\u010dn\u00fd pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noopener\">bielkov\u00edn<\/a>, <strong>nemalo by sa to na va\u0161ej postave nijako z\u00e1sadne prejavi\u0165.<\/strong> Mo\u017eno v pr\u00edpade vy\u0161\u0161ieho d\u00e1vkovania kreat\u00ednu, ktor\u00e9 sa sp\u00e1ja s v\u00e4\u010d\u0161\u00edm zadr\u017eiavan\u00edm vody, nie\u010do m\u00e1lo na objeme svalov strat\u00edte. Neznamen\u00e1 to v\u0161ak, \u017ee ste pri\u0161li o samotn\u00e9 svalov\u00e9 tkanivo. V tomto pr\u00edpade <strong>p\u00f4jde iba o stratu vody.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161iu hladinu kreat\u00ednu budete ma\u0165 v tele navy\u0161e e\u0161te tak 4 \u2013 6 t\u00fd\u017ed\u0148ov po jeho vysaden\u00ed. K tomuto bodu je e\u0161te potrebn\u00e9 spomen\u00fa\u0165, \u017ee <strong>kreat\u00edn nie je nutn\u00e9 vys\u00e1dza\u0165<\/strong> a je bezpe\u010dn\u00fd aj pri dlhodobom u\u017e\u00edvan\u00ed. Negat\u00edvne \u00fa\u010dinky neboli preuk\u00e1zan\u00e9 ani pri jednej z najdlh\u0161ie prebiehaj\u00facich \u0161t\u00fadi\u00ed, ktor\u00e1 trvala 5 rokov. <span style=\"color: #ff6600\">[6, 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do je v strave a tr\u00e9ningu k\u013e\u00fa\u010dov\u00e9 pre budovanie svalov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noopener\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-751x1124.jpg\" alt=\"Kreat\u00edn a svalov\u00e1 hmota\" class=\"wp-image-482653\" width=\"843\" height=\"561\" title=\"Kreat\u00edn a svalov\u00e1 hmota\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kreatin_sposobuje_vypadavanie_vlasov\"><\/span>6. Kreat\u00edn sp\u00f4sobuje vypad\u00e1vanie vlasov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tento m\u00fdtus je zalo\u017een\u00fd na jednej star\u0161ej \u0161t\u00fadii,<\/strong> v ktorej hr\u00e1\u010di rugby u\u017e\u00edvali 25 g kreat\u00ednu 7 dn\u00ed a potom na 14 dn\u00ed pre\u0161li na 5 g d\u00e1vky. Po tejto dobe sa u nich zv\u00fd\u0161ila hladina dihydrotestoster\u00f3nu (DHT), ktor\u00fd je deriv\u00e1tom testoster\u00f3nu a jeho vy\u0161\u0161ia hladina sa sp\u00e1ja s vypad\u00e1van\u00edm vlasov. Pod\u013ea vedcov v\u0161ak k zv\u00fd\u0161eniu DHT mohlo d\u00f4js\u0165 aj z d\u00f4vodu intenz\u00edvneho silov\u00e9ho tr\u00e9ningu, ktor\u00e9mu sa hr\u00e1\u010di venovali. Odvtedy prebehlo mno\u017estvo \u010fal\u0161\u00edch podobn\u00fdch \u0161t\u00fadi\u00ed, av\u0161ak s rozdielnymi v\u00fdsledkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00fa\u010dasn\u00e1 veda nepotvrdila vplyv <strong>kreat\u00ednu na zv\u00fd\u0161enie celkov\u00e9ho testoster\u00f3nu alebo DHT spojen\u00fdm s vypad\u00e1van\u00edm vlasov.<\/strong> Nepreuk\u00e1zal sa ani negat\u00edvny efekt na sexu\u00e1lne funkcie, ktor\u00fd sa niekedy v spojen\u00ed s u\u017e\u00edvan\u00edm kreat\u00ednu tie\u017e spom\u00edna. Vypad\u00e1vanie vlasov aj naru\u0161en\u00e9 sexu\u00e1lne zdravie je sk\u00f4r typick\u00e9 pre u\u017e\u00edvanie steroidov. <span 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 testoster\u00f3nu je d\u00f4le\u017eit\u00e1 najm\u00e4 pre mu\u017esk\u00e9 zdravie. Pokia\u013e v\u00e1s zauj\u00edma, \u010do v\u0161etko m\u00f4\u017ee sp\u00f4sobi\u0165 jej pokles, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\" target=\"_blank\" rel=\"noopener\"><strong>10 pr\u00edznakov nedostatku testoster\u00f3nu \u2013 \u010do ho sp\u00f4sobuje a ako ho rie\u0161i\u0165?<\/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_sposobuje_akne\"><\/span>7. Kreat\u00edn sp\u00f4sobuje akn\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00f4vod tohto m\u00fdtu zrejme pramen\u00ed z chybnej domnienky, \u017ee kreat\u00edn patr\u00ed medzi anabolick\u00e9 steroidy. Medzi ich ved\u013eaj\u0161ie \u00fa\u010dinky patr\u00ed zhor\u0161enie kvality pleti a taktie\u017e vznik akn\u00e9. Vy u\u017e v\u0161ak viete, \u017ee kreat\u00edn medzi steroidy rozhodne nepatr\u00ed. Ani v \u0161t\u00fadi\u00e1ch navy\u0161e <strong>nen\u00e1jdeme \u017eiadne d\u00f4kazy, ktor\u00e9 by nasved\u010dovali tomu, \u017ee sa n\u00e1m pri u\u017e\u00edvan\u00ed kreat\u00ednu m\u00f4\u017ee zhor\u0161i\u0165 ple\u0165.<\/strong> Sk\u00f4r to vyzer\u00e1 tak, \u017ee realita je presne opa\u010dn\u00e1 a tento suplement by mohol pleti pom\u00f4c\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreat\u00edn je toti\u017e k\u013e\u00fa\u010dov\u00fd pre bunkov\u00fd metabolizmus, a to aj v poko\u017eke. Podie\u013ea sa tak na obnove ko\u017en\u00fdch buniek a tie\u017e ich pom\u00e1ha udr\u017ea\u0165 hydratovan\u00e9. Okrem toho m\u00e1 antioxida\u010dn\u00e9 \u00fa\u010dinky, v\u010faka \u010domu <strong>podporuje ochranu poko\u017eky pred vo\u013en\u00fdmi radik\u00e1lmi<\/strong> (oxida\u010dn\u00fdm stresom). Pozit\u00edvny efekt bol v \u0161t\u00fadi\u00e1ch pozorovan\u00fd pri be\u017enej suplement\u00e1cii kreat\u00ednu, ale aj pri lok\u00e1lnej aplik\u00e1cii, napr\u00edklad v podobe kr\u00e9mu. <span 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>Ak v\u00e1s zauj\u00edma, \u010do m\u00f4\u017ee pom\u00f4c\u0165 na problematick\u00fa ple\u0165 a akn\u00e9, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-akne-pomoct-moze-znizenie-stresu-zdrava-hmotnost-aj-spravna-hygiena\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako sa zbavi\u0165 akn\u00e9? Pom\u00f4c\u0165 m\u00f4\u017ee zn\u00ed\u017eenie stresu, zdrav\u00e1 hmotnos\u0165 aj spr\u00e1vna hygiena.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Vplyv kreat\u00ednu na poko\u017eku\" class=\"wp-image-482669\" width=\"843\" height=\"562\" title=\"Vplyv kreat\u00ednu 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Kreatin_je_vhodny_iba_pre_silovych_sportovcov\"><\/span>8. Kreat\u00edn je vhodn\u00fd iba pre silov\u00fdch \u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z \u00fa\u010dinkov kreat\u00ednu s\u00edce \u0165a\u017eia hlavne kulturisti, bodybuilderi, vzpiera\u010di, crossfi\u0165\u00e1ci a \u010fal\u0161\u00ed vyzn\u00e1va\u010di \u017eeleza, k lep\u0161\u00edm v\u00fdkonom v\u0161ak m\u00f4\u017ee pom\u00f4c\u0165 aj \u010fal\u0161\u00edm \u0161portovcom. M\u00e1 toti\u017e preuk\u00e1zan\u00e9 \u00fa\u010dinky nielen na rast sily a svalovej hmoty.<\/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\">Pod\u013ea \u0161t\u00fadi\u00ed kreat\u00edn m\u00f4\u017ee zlep\u0161i\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regener\u00e1ciu<\/li>\n\n\n\n<li>ukladanie z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu vo svaloch<\/li>\n\n\n\n<li>zakyslenie svalov<\/li>\n\n\n\n<li>toleranciu tepla aj n\u00e1ro\u010dn\u00fdch tr\u00e9ningov<\/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\u00f4vodu z jeho suplement\u00e1cie m\u00f4\u017eu profitova\u0165 aj <strong>vytrvalostn\u00ed \u0161portovci (be\u017eci, <a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" rel=\"noopener\">plavci<\/a>), \u0161print\u00e9ri a in\u00ed atl\u00e9ti, t\u00edmov\u00ed \u0161portovci (hokejisti, futbalisti, basketbalisti) alebo z\u00e1pasn\u00edci (MMA, boxeri).<\/strong> <span 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 pr\u00edpade, \u017ee beh\u00e1te alebo sa venujete in\u00fdm vytrvalostn\u00fdm aktivit\u00e1m a zauj\u00edma v\u00e1s, ktor\u00e9 \u010fal\u0161ie suplementy m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 v\u00e1\u0161 v\u00fdkon, n\u00e1jdete ich v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noopener\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/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_benefitov_kreatinu_mozu_tazit_len_muzi\"><\/span>9. Z benefitov kreat\u00ednu m\u00f4\u017eu \u0165a\u017ei\u0165 len mu\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e d\u00e1vno neplat\u00ed, \u017ee v\u00e4\u010d\u0161ie svaly aj silu chc\u00fa len mu\u017ei a \u017eeny cvi\u010dia iba s cie\u013eom schudn\u00fa\u0165. Mnoho z nich pravidelne posil\u0148uje a dv\u00edha \u0165a\u017ek\u00e9 v\u00e1hy, preto\u017ee vie, \u017ee t\u00fdm z\u00edska atrakt\u00edvnej\u0161iu postavu, v\u00e4\u010d\u0161ie sebavedomie a tie\u017e zdrav\u0161ie telo. <strong>Aj \u017eeny sa chc\u00fa c\u00edti\u0165 a vyzera\u0165 siln\u00e9, a tak nie je d\u00f4vod, pre\u010do by svoje sna\u017eenie nepodporili funk\u010dn\u00fdm suplementom,<\/strong> ak\u00fdm je <a href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kreat\u00edn<\/a>. Efektivita tohto doplnku bola s\u00edce sk\u00faman\u00e1 \u010dastej\u0161ie na mu\u017eoch, ale v pr\u00edpade \u017eien sa tie\u017e potvrdila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deny maj\u00fa navy\u0161e prirodzene ni\u017e\u0161iu hladinu kreat\u00ednu v tele kv\u00f4li men\u0161iemu mno\u017estvu svalovej hmoty. Typicky ho tie\u017e prij\u00edmaj\u00fa menej aj zo stravy. Okrem toho sa v ich tele m\u00f4\u017ee hladina tejto l\u00e1tky meni\u0165 v z\u00e1vislosti od f\u00e1zy cyklu a hormon\u00e1lnych zmien. Suplement\u00e1ciou tak m\u00f4\u017eu podpori\u0165 stabiln\u00e9 mno\u017estvo kreat\u00ednu v organizme. Ke\u010f to v\u0161etko spo\u010d\u00edtame, vypl\u00fdva n\u00e1m z toho, \u017ee <strong>u\u017e\u00edvanie doplnkov stravy s kreat\u00ednom m\u00f4\u017ee by\u0165 pre \u017eeny e\u0161te efekt\u00edvnej\u0161ie ako pre mu\u017eov. <\/strong><span 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>Suplement\u00e1cia funguje najlep\u0161ie v kombin\u00e1cii s kvalitn\u00fdm tr\u00e9ningom. Pokia\u013e v\u00e1s zauj\u00edma, \u010do v\u0161etko m\u00f4\u017ee \u017een\u00e1m prinies\u0165 posil\u0148ovanie, zist\u00edte to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/\" target=\"_blank\" rel=\"noopener\"><strong>Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"V\u00fdhody kreat\u00ednu pre \u017eeny\" class=\"wp-image-482685\" width=\"843\" height=\"562\" title=\"V\u00fdhody kreat\u00ednu pre \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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nasycovacia_faza_je_nevyhnutna\"><\/span>10. Nasycovacia f\u00e1za je nevyhnutn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tradi\u010dn\u00fd suplementa\u010dn\u00fd protokol pre d\u00e1vkovanie kreat\u00ednu po\u010d\u00edta s nasycovacou f\u00e1zou. T\u00e1 trv\u00e1 <strong>5 \u2013 7<\/strong> <strong>dn\u00ed<\/strong> po\u010das ktor\u00fdch u\u017e\u00edvate <strong>20 \u2013 25 g<\/strong> tejto l\u00e1tky, \u010do zaist\u00ed r\u00fdchle naplnenie z\u00e1sob kreat\u00ednu v tele (cca za t\u00fd\u017ede\u0148). Potom sa prech\u00e1dza na <strong>udr\u017eiavacie d\u00e1vkovanie<\/strong> v podobe <strong>3 \u2013 5 g<\/strong> l\u00e1tky\/d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das nasycovacej f\u00e1zy ale st\u00fapa riziko ne\u017eiaducich \u00fa\u010dinkov, ako je v\u00e4\u010d\u0161ie zadr\u017eiavanie vody alebo za\u017e\u00edvacie \u0165a\u017ekosti. Dobrou spr\u00e1vou tak je, \u017ee <strong>pod\u013ea s\u00fa\u010dasn\u00fdch \u0161t\u00fadi\u00ed u\u017e vieme, \u017ee nasycovacia f\u00e1za nie je z h\u013eadiska \u00fa\u010dinnosti kreat\u00ednu nutn\u00e1.<\/strong> Pokojne m\u00f4\u017eete za\u010da\u0165 s d\u00e1vkou 3 \u2013 5 g kreat\u00ednu denne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K maxim\u00e1lnemu <strong>naplneniu kreat\u00ednov\u00fdch z\u00e1sob v tele<\/strong> s\u00edce d\u00f4jde o nie\u010do nesk\u00f4r (pribli\u017ene za <strong>28 dn\u00ed<\/strong> v porovnan\u00ed s <strong>5 \u2013 7 d\u0148ami v pr\u00edpade nasycovacej f\u00e1zy<\/strong>), v\u010faka tomu sa ale vyhnete pr\u00edpadn\u00fdm ved\u013eaj\u0161\u00edm \u00fa\u010dinkom. <span 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_sa_musi_cyklovat\"><\/span>11. Kreat\u00edn sa mus\u00ed cyklova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cyklovanie alebo vys\u00e1dzanie a po nejakom \u010dase op\u00e4tovn\u00e9 u\u017e\u00edvanie doplnkov stravy sa niekedy odpor\u00fa\u010da z d\u00f4vodu vzniknutej tolerancie tela na \u00fa\u010dinn\u00fa l\u00e1tku. V pr\u00edpade kreat\u00ednu ale k tejto tolerancii spravidla nedoch\u00e1dza a <strong>je \u00fa\u010dinn\u00fd aj v dlhodobom horizonte.<\/strong> Ani z h\u013eadiska bezpe\u010dnosti sa nemus\u00edte ob\u00e1va\u0165. Pri odpor\u00fa\u010danom d\u00e1vkovan\u00ed (3 \u2013 5 g\/de\u0148) je u zdrav\u00fdch \u013eud\u00ed bezpe\u010dn\u00fd aj dlhodobo (pod\u013ea \u0161t\u00fadi\u00ed trvaj\u00facich a\u017e 5 rokov).<span style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Kreatin_je_nutne_brat_v_urcitu_dobu\"><\/span>12. Kreat\u00edn je nutn\u00e9 bra\u0165 v ur\u010dit\u00fa dobu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1zory na najlep\u0161iu dobu, kedy bra\u0165 kreat\u00edn, sa r\u00f4znia. Niekto ho odpor\u00fa\u010da r\u00e1no, \u010fal\u0161\u00ed pred tr\u00e9ningom, alebo po \u0148om. <strong>V skuto\u010dnosti na tom z h\u013eadiska \u00fa\u010dinku a dlhodob\u00e9ho horizontu to\u013eko nez\u00e1le\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00e9 je by\u0165 v u\u017e\u00edvan\u00ed konzistentn\u00ed a na denn\u00fa d\u00e1vku nezab\u00fada\u0165 ani v netr\u00e9ningov\u00e9 dni. V\u017edy ale myslite na to, \u017ee <strong>nie je vhodn\u00e9 bra\u0165 kreat\u00edn nala\u010dno,<\/strong> a nezabudnite ho zapi\u0165 dostato\u010dn\u00fdm mno\u017estvom vody. Sk\u00faste si vymyslie\u0165 vlastn\u00fa rutinu a u\u017e\u00edva\u0165 kreat\u00edn pribli\u017ene v rovnak\u00fd \u010das. V\u010faka tomu si vytvor\u00edte n\u00e1vyk a len tak na tento doplnok nezabudnete. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-1124x750.jpg\" alt=\"Ako u\u017e\u00edva\u0165 kreat\u00edn?\" class=\"wp-image-482706\" width=\"843\" height=\"562\" title=\"Ako u\u017e\u00edva\u0165 kreat\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kreatin_by_sa_nikdy_nemal_uzivat_s_kofeinom\"><\/span>13. Kreat\u00edn by sa nikdy nemal u\u017e\u00edva\u0165 s kofe\u00ednom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kofe\u00edn<\/a> patr\u00ed rovnako ako kreat\u00edn k najob\u013e\u00fabenej\u0161\u00edm l\u00e1tkam medzi \u0161portovcami. U\u017e\u00edva sa hlavne pred tr\u00e9ningom ako <a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">preworkout<\/a> (predtr\u00e9ningovka), ktor\u00fd zaru\u010dene nakopne. Pon\u00faka sa tak ot\u00e1zka, \u010di je vhodn\u00e9 kreat\u00edn kombinova\u0165 pr\u00e1ve s kofe\u00ednom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno ste u\u017e po\u010duli n\u00e1zor, \u017ee to nie je dobr\u00fd n\u00e1pad, preto\u017ee v nejakej starej \u0161t\u00fadii z roku 1996 zaznelo, \u017ee kofe\u00edn zni\u017euje \u00fa\u010dinok kreat\u00ednu. V s\u00fa\u010dasnej literat\u00fare v\u0161ak <strong>ch\u00fdba dostatok d\u00f4kazov, ktor\u00e9 by negat\u00edvny \u00fa\u010dinok kofe\u00ednu potvrdzovali.<\/strong> Pokia\u013e aj tak chcete minimalizova\u0165 pr\u00edpadn\u00e9 zn\u00ed\u017eenie efektivity kreat\u00ednu, rad\u0161ej tieto dve l\u00e1tky u\u017e\u00edvajte oddelene. Kofe\u00edn (obsiahnut\u00fd napr\u00edklad v komplexnom nakop\u00e1va\u010di) pred tr\u00e9ningom a kreat\u00edn po \u0148om alebo inokedy po\u010das d\u0148a. <span 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\u0161etko, \u010do potrebujete vedie\u0165 o u\u017e\u00edvan\u00ed kofe\u00ednu pred cvi\u010den\u00edm, sa dozviete z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kofein-pred-treningom-funkcie-vyhody-rizika-a-davkovanie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kofe\u00edn pred tr\u00e9ningom: Funkcie, v\u00fdhody, rizik\u00e1 a d\u00e1vkovanie.<\/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=\"Ako_kreatin_davkovat\"><\/span>Ako kreat\u00edn d\u00e1vkova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vybra\u0165 si m\u00f4\u017eete jednozlo\u017ekov\u00fd suplement, ide\u00e1lne <a href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00edn monohydr\u00e1t<\/a>, ktor\u00fd m\u00e1 najoverenej\u0161ie \u00fa\u010dinky, alebo <a href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">viaczlo\u017ekov\u00fd<\/a> doplnok s obsahom 7 foriem kreat\u00ednu, a vy\u0165a\u017ei\u0165 tak maximum z r\u00f4znych benefitov t\u00fdchto foriem v jednom produkte.<\/li>\n\n\n\n<li>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj kreat\u00edn monohydr\u00e1t v <a href=\"https:\/\/gymbeam.sk\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tablet\u00e1ch<\/a>.<\/li>\n\n\n\n<li>U\u017e\u00edvajte ka\u017ed\u00fd de\u0148 3 \u2013 5 g pred, po\u010das alebo po cvi\u010den\u00ed. V netr\u00e9ningov\u00fd de\u0148 kedyko\u013evek po\u010das neho.<\/li>\n\n\n\n<li>D\u00e1vku zapite dostato\u010dn\u00fdm mno\u017estvom vody.<\/li>\n\n\n\n<li>V kombin\u00e1cii s <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prote\u00ednom<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sacharidmi<\/a> m\u00f4\u017eete zv\u00fd\u0161i\u0165 ukladanie kreat\u00ednu v tele. <span 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\u00edvan\u00ed kreat\u00ednu sa viac dozviete z n\u00e1\u0161ho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-kreatin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 najlep\u0161\u00ed kreat\u00edn?<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku sme si vzali pod lupu tie najv\u00e4\u010d\u0161ie m\u00fdty, ktor\u00e9 o kreat\u00edne zaznievaj\u00fa nielen v posil\u0148ovniach. Na z\u00e1klade vedecky overen\u00fdch faktov vieme, \u017ee ide o <strong>\u00fa\u010dinn\u00fa a bezpe\u010dn\u00fa l\u00e1tku, ktor\u00e1 dok\u00e1\u017ee podpori\u0165 \u0161portov\u00fd v\u00fdkon.<\/strong> Je vhodn\u00fd pre silov\u00fdch aj r\u00fdchlostn\u00fdch \u0161portovcov a z jeho vlastnost\u00ed m\u00f4\u017eu profitova\u0165 mu\u017ei aj \u017eeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00ed \u013eudia sa nemusia ob\u00e1va\u0165 ani negat\u00edvneho vplyvu na funkciu obli\u010diek, pe\u010dene, kvalitu pleti alebo napr\u00edklad vypad\u00e1vanie vlasov. A to ani pri dlhodobom u\u017e\u00edvan\u00ed kreat\u00ednu. <strong>Nezabudnite v\u0161ak na odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie, ktor\u00e9 je v rozmedz\u00ed 3 \u2013 5 g denne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd a dozvedeli ste sa nie\u010do nov\u00e9? Nezabudnite ho teda zdie\u013ea\u0165 so svojimi priate\u013emi, ktor\u00ed mo\u017eno st\u00e1le veria niektor\u00fdm m\u00fdtom oh\u013eadom kreat\u00ednu.<\/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 kreat\u00edne st\u00e1le koluje mno\u017estvo myln\u00fdch inform\u00e1ci\u00ed, ktor\u00e9 sa t\u00fdkaj\u00fa jeho u\u017e\u00edvania aj ved\u013eaj\u0161\u00edch \u00fa\u010dinkov. M\u00f4\u017ee ma\u0165 kreat\u00edn vplyv na funkciu obli\u010diek, vypad\u00e1vanie vlasov alebo p\u00f4sobi\u0165 podobne ako steroidy? V\u0161etko n\u00e1jdete v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":129,"featured_media":482586,"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":[8],"tags":[6056,6060,6079,6069],"filter_section":[],"filter_attribute":[13054,13059,13058,13061,13052,13066,13067,13068,13881],"class_list":{"0":"post-484055","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-kreatin","10":"tag-myty","11":"tag-zdravie","12":"filter_attribute-aminokyseliny","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-kreatin","15":"filter_attribute-nootropika-a-adaptogeny","16":"filter_attribute-proteiny","17":"filter_attribute-rast-svalov","18":"filter_attribute-regeneracia","19":"filter_attribute-sportovy-vykon","20":"filter_attribute-zdravie-doplnky","21":"h-entry","22":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-07-13T18:16:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T10:05:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.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=\"Mark\u00e9ta Tesa\u0159ov\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=\"Mark\u00e9ta Tesa\u0159ov\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.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti\",\"datePublished\":\"2023-07-13T18:16:37+00:00\",\"dateModified\":\"2023-07-26T10:05:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\"},\"wordCount\":3712,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"keywords\":[\"doplnky v\u00fd\u017eivy\",\"kreat\u00edn\",\"m\u00fdty\",\"zdravie\"],\"articleSection\":[\"V\u00fd\u017eivov\u00e9 doplnky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\",\"name\":\"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"datePublished\":\"2023-07-13T18:16:37+00:00\",\"dateModified\":\"2023-07-26T10:05:22+00:00\",\"description\":\"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog","description":"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/","og_type":"article","og_title":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog","og_description":"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.","og_url":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/","og_site_name":"GymBeam Blog","article_published_time":"2023-07-13T18:16:37+00:00","article_modified_time":"2023-07-26T10:05:22+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti","datePublished":"2023-07-13T18:16:37+00:00","dateModified":"2023-07-26T10:05:22+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/"},"wordCount":3712,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","keywords":["doplnky v\u00fd\u017eivy","kreat\u00edn","m\u00fdty","zdravie"],"articleSection":["V\u00fd\u017eivov\u00e9 doplnky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/","url":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/","name":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","datePublished":"2023-07-13T18:16:37+00:00","dateModified":"2023-07-26T10:05:22+00:00","description":"\u010co je kreat\u00edn a ako sa spr\u00e1vne u\u017e\u00edva? M\u00fdty a pravdy oh\u013eadom ved\u013eaj\u0161\u00edch \u00fa\u010dinkov kreat\u00ednu, d\u00e1vkovania, vplyvu na funkciu obli\u010diek alebo vypad\u00e1vanie vlasov.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","width":1200,"height":628,"caption":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/kreatin-a-4-myty-o-vedlajsich-ucinkoch-kreatinu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kreat\u00edn: M\u00fdty a pravdy o ved\u013eaj\u0161\u00edch \u00fa\u010dinkoch, d\u00e1vkovan\u00ed aj bezpe\u010dnosti"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/484055","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=484055"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/484055\/revisions"}],"predecessor-version":[{"id":484102,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/484055\/revisions\/484102"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/482586"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=484055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=484055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=484055"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=484055"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=484055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}