{"id":484092,"date":"2023-07-26T12:53:55","date_gmt":"2023-07-26T10:53:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484092"},"modified":"2023-07-26T12:54:33","modified_gmt":"2023-07-26T10:54:33","slug":"4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/","title":{"rendered":"Kreatin: M\u00edtoszok \u00e9s t\u00e9nyek a mell\u00e9khat\u00e1sokr\u00f3l, az aj\u00e1nlott bevitelr\u0151l \u00e9s a biztons\u00e1gos szed\u00e9sr\u0151l"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#Mi_is_az_a_kreatin\" title=\"Mi is az a kreatin?\">Mi is az a kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#Milyen_hatasai_vannak_a_kreatinnak\" title=\"Milyen hat\u00e1sai vannak a kreatinnak?\">Milyen hat\u00e1sai vannak a kreatinnak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#Mennyi_ido_alatt_merulnek_ki_a_szervezet_megnovekedett_kreatinraktarai\" title=\"Mennyi id\u0151 alatt mer\u00fclnek ki a szervezet megn\u00f6vekedett kreatinrakt\u00e1rai?\">Mennyi id\u0151 alatt mer\u00fclnek ki a szervezet megn\u00f6vekedett kreatinrakt\u00e1rai?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#A_13_legnagyobb_mitosz_a_kreatin_hasznalataval_kapcsolatban\" title=\"A 13 legnagyobb m\u00edtosz a kreatin haszn\u00e1lat\u00e1val kapcsolatban\">A 13 legnagyobb m\u00edtosz a kreatin haszn\u00e1lat\u00e1val kapcsolatban<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#1_A_kreatin_szteroid\" title=\"1. A kreatin szteroid\">1. A kreatin szteroid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#2_A_kreatin_karositja_a_veset_es_a_majat\" title=\"2. A kreatin k\u00e1ros\u00edtja a ves\u00e9t \u00e9s a m\u00e1jat\">2. A kreatin k\u00e1ros\u00edtja a ves\u00e9t \u00e9s a m\u00e1jat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#3_A_kreatin_vizelethajto_hatasu\" title=\"3. A kreatin vizelethajt\u00f3 hat\u00e1s\u00fa\">3. A kreatin vizelethajt\u00f3 hat\u00e1s\u00fa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#4_A_kreatin_emesztesi_zavarokat_okoz\" title=\"4. A kreatin em\u00e9szt\u00e9si zavarokat okoz\">4. A kreatin em\u00e9szt\u00e9si zavarokat okoz<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#5_Ha_letesszuk_a_kreatint_osszeesnek_az_izmok\" title=\"5. Ha letessz\u00fck a kreatint, \u00f6sszeesnek az izmok\">5. Ha letessz\u00fck a kreatint, \u00f6sszeesnek az izmok<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#6_A_kreatin_hajhullast_okoz\" title=\"6. A kreatin hajhull\u00e1st okoz\">6. A kreatin hajhull\u00e1st okoz<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#7_A_kreatin_aknet_okoz\" title=\"7. A kreatin akn\u00e9t okoz\">7. A kreatin akn\u00e9t okoz<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#8_A_kreatin_csak_erosportolok_szamara_javasolt\" title=\"8. A kreatin csak er\u0151sportol\u00f3k sz\u00e1m\u00e1ra javasolt\">8. A kreatin csak er\u0151sportol\u00f3k sz\u00e1m\u00e1ra javasolt<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#9_Csak_a_ferfiak_veszik_hasznat_a_kreatinfogyasztasnak\" title=\"9. Csak a f\u00e9rfiak veszik haszn\u00e1t a kreatinfogyaszt\u00e1snak\">9. Csak a f\u00e9rfiak veszik haszn\u00e1t a kreatinfogyaszt\u00e1snak<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#10_Mindenkeppen_fontos_a_feltoltesi_szakasz\" title=\"10. Mindenk\u00e9ppen fontos a felt\u00f6lt\u00e9si szakasz\">10. Mindenk\u00e9ppen fontos a felt\u00f6lt\u00e9si szakasz<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#11_A_kreatint_ciklikusan_kell_adagolni\" title=\"11. A kreatint ciklikusan kell adagolni\">11. A kreatint ciklikusan kell adagolni<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#12_A_kreatint_mindig_ugyabban_az_idopontban_kell_bevenni\" title=\"12. A kreatint mindig ugyabban az id\u0151pontban kell bevenni\">12. A kreatint mindig ugyabban az id\u0151pontban kell bevenni<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#13_A_kreatint_soha_nem_szabad_koffeinnel_egyutt_szedni\" title=\"13. A kreatint soha nem szabad koffeinnel egy\u00fctt szedni\">13. A kreatint soha nem szabad koffeinnel egy\u00fctt szedni<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#Hogyan_kell_szedni_a_kreatint\" title=\"Hogyan kell szedni a kreatint?\">Hogyan kell szedni a kreatint?<\/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.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A kreatin az egyik legn\u00e9pszer\u0171bb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 a sportol\u00f3k k\u00f6r\u00e9ben. Tudom\u00e1nyosan bizony\u00edtottan hat\u00e1ssal van a <strong>sportteljes\u00edtm\u00e9nyre, az er\u0151re \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re.<\/strong> Ennek ellen\u00e9re sok m\u00edtosz \u00e9s t\u00e9ves inform\u00e1ci\u00f3 kering r\u00f3la. Ezek f\u0151k\u00e9nt a helyes fogyaszt\u00e1s\u00e1ra, a mell\u00e9khat\u00e1sokra, illetve arra vonatkoz\u00f3 k\u00e9rd\u00e9sekre vonatkoznak, hogy kiknek aj\u00e1nlott a kreatin. Mai cikk\u00fcnkben k\u00f6zelebbr\u0151l megvizsg\u00e1ljuk a legjellemz\u0151bb k\u00e9rd\u00e9seket, \u00e9s megmutatjuk, mi igaz, \u00e9s mi csak felesleges hype.<\/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=\"Mi_is_az_a_kreatin\"><\/span>Mi is az a kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<a aria-label=\" kreatin (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kreatin<\/a>&nbsp;a <strong>szervezetben tal\u00e1lhat\u00f3 term\u00e9szetes anyag,<\/strong> amely f\u0151k\u00e9nt foszfokreatin (PCr) form\u00e1j\u00e1ban tal\u00e1lhat\u00f3 meg az izmokban \u00e9s az agyban. Test\u00fcnk bizonyos mennyis\u00e9gben a k\u00f6vetkez\u0151 3 aminosavb\u00f3l k\u00e9pes el\u0151\u00e1ll\u00edtani: <a aria-label=\"arginin (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a>,&nbsp;<a aria-label=\"glicin (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glicin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glicin<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/l-metionin-gymbeam.html\" target=\"_blank\" aria-label=\"metionin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metionin<\/a>. Ugyanakkor a kreatin term\u00e9szetesen megtal\u00e1lhat\u00f3 az elfogyasztott \u00e9telekben is, f\u0151k\u00e9nt az \u00e1llati eredet\u0171 \u00e9lelmiszerekben (h\u00fas, <a href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" aria-label=\"hal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hal<\/a>, tejterm\u00e9kek).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatint a szervezet a legalapvet\u0151bb folyamatokhoz haszn\u00e1lja fel. <strong>R\u00e9szt vesz az energiatermel\u00e9sben,<\/strong> amelyet azt\u00e1n a mozg\u00e1shoz, a ment\u00e1lis funkci\u00f3khoz \u00e9s egy\u00e9b sz\u00fcks\u00e9gletekhez haszn\u00e1lunk fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Els\u0151sorban az <strong>ATP<\/strong> (adenozin-trifoszf\u00e1t) <strong>\u00fajratermel\u00e9s\u00e9ben<\/strong> vesz r\u00e9szt, amely a szervezet alapvet\u0151 energiaforr\u00e1sa. Ha a szervezetben megfelel\u0151 mennyis\u00e9g\u0171 kreatin van, az <strong>energiaszint gyorsan helyre\u00e1ll\u00edthat\u00f3, amit azt\u00e1n p\u00e9ld\u00e1ul az izommunka sor\u00e1n lehet felhaszn\u00e1lni.<\/strong> \u00cdgy <strong>n\u00f6velheti a fizikai teljes\u00edtm\u00e9nyt,<\/strong> k\u00fcl\u00f6n\u00f6sen r\u00f6vid, egym\u00e1st k\u00f6vet\u0151, intenz\u00edv edz\u00e9sintervallumok sor\u00e1n, ami k\u00fcl\u00f6n\u00f6sen fontos az er\u0151-, gyorsas\u00e1gi \u00e9s csapatsportokban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e9rt ennek az anyagnak a bevitele k\u00fcl\u00f6n\u00f6sen fontos a sportol\u00f3k sz\u00e1m\u00e1ra. Leggyakrabban <strong><a aria-label=\"kreatin-monohidr\u00e1t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/mikronizalt-kreatin-monohidrat-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin-monohidr\u00e1t<\/a><\/strong> form\u00e1j\u00e1ban veszik be, amely a kreatin legmegb\u00edzhat\u00f3bb v\u00e1ltozata mind a hat\u00e1s, mind a biztons\u00e1g szempontj\u00e1b\u00f3l. Term\u00e9szetesen vannak, akik a <a aria-label=\"kreatin-hidrokloridot (HCl) (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kreatin-hcl-120-kapsz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin-hidrokloridot (HCl)<\/a>, a pufferelt kreatint vagy a kreatin m\u00e1s form\u00e1it r\u00e9szes\u00edtik el\u0151nyben. A <a href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00f6bb \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 kieg\u00e9sz\u00edt\u0151kkel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6bb \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 kieg\u00e9sz\u00edt\u0151kkel<\/a> azonban egyszerre t\u00f6bbf\u00e9le form\u00e1ban is bevehet\u0151 a kreatin, \u00e9s \u00edgy az anyag k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpusaib\u00f3l maxim\u00e1lisan kiakn\u00e1zhatjuk az el\u0151ny\u00f6ket. <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>Ha szeretn\u00e9l t\u00f6bbet megtudni a kreatin k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1ir\u00f3l, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/#Kreatin_a_jeho_formy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Minden, amit a kreatinr\u00f3l \u00e9s t\u00edpusair\u00f3l tudni kell.<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"Mi is az a kreatin?\" class=\"wp-image-482589\" width=\"843\" height=\"562\" title=\"Mi is az a 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_hatasai_vannak_a_kreatinnak\"><\/span>Milyen hat\u00e1sai vannak a kreatinnak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A kreatin k\u00e9pes felt\u00f6lteni az ATP-rakt\u00e1rakat, amelyek intenz\u00edv fizikai aktivit\u00e1s sor\u00e1n gyorsan lemer\u00fclnek a szervezet\u00fcnkben. \u00cdgy t\u00e1mogatja a<strong> teljes\u00edtm\u00e9ny fenntart\u00e1s\u00e1t \u00e9s jav\u00edt\u00e1s\u00e1t.<\/strong><\/li>\n\n\n\n<li>K\u00fcl\u00f6n\u00f6sen hasznos a r\u00f6vid, 2 &#8211; 10 m\u00e1sodperc k\u00f6z\u00f6tti inzetz\u00edv teljes\u00edtm\u00e9ny sor\u00e1n.<\/li>\n\n\n\n<li><strong>Els\u0151sorban az er\u0151-<\/strong> (s\u00falyemel\u00e9s, er\u0151emel\u00e9s, test\u00e9p\u00edt\u00e9s), <strong>gyorsas\u00e1gi \u00e9s csapatsportokban<\/strong> (atl\u00e9tika, futball, kos\u00e1rlabda, j\u00e9gkorong) haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>A tanulm\u00e1nyok azonban azt mutatj\u00e1k, hogy a teljes\u00edtm\u00e9nyen t\u00falmen\u0151en <strong>el\u0151seg\u00edti az er\u0151, az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t, a regener\u00e1l\u00f3d\u00e1st s\u0151t m\u00e9g az \u00e1ll\u00f3k\u00e9pess\u00e9gi teljes\u00edtm\u00e9nyt<\/strong> is. <span style=\"color: #ff6600;\">[2-4]<\/span><\/li>\n\n\n\n<li>Seg\u00edt tov\u00e1bb\u00e1 <strong>helyre\u00e1ll\u00edtani az agyi funkci\u00f3khoz, p\u00e9ld\u00e1ul a mem\u00f3ri\u00e1hoz, a gondolkod\u00e1shoz \u00e9s a koncentr\u00e1ci\u00f3hoz sz\u00fcks\u00e9ges energi\u00e1t.<\/strong> Emiatt <a href=\"https:\/\/gymbeam.hu\/mentalis-teljesitmeny\" target=\"_blank\" aria-label=\"agyserkent\u0151 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">agyserkent\u0151<\/a>&nbsp;is, amely n\u00e9pszer\u0171 a di\u00e1kok, m\u0171v\u00e9szek \u00e9s a neh\u00e9z szellemi munk\u00e1t v\u00e9gz\u0151 emberek k\u00f6r\u00e9ben. <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>Ha t\u00f6bbet szeretn\u00e9l megtudni a kreatin eg\u00e9szs\u00e9gre \u00e9s sportteljes\u00edtm\u00e9nyre gyakorolt hat\u00e1sair\u00f3l, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin: k\u00f6ztudottan n\u00f6veli az izomt\u00f6meget \u00e9s az er\u0151t, De milyen hat\u00e1ssal van az agyra, az immunrendszerre \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben mindent megtal\u00e1lsz, amit tudnod kell.<\/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=\"Mennyi_ido_alatt_merulnek_ki_a_szervezet_megnovekedett_kreatinraktarai\"><\/span>Mennyi id\u0151 alatt mer\u00fclnek ki a szervezet megn\u00f6vekedett kreatinrakt\u00e1rai?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha nem p\u00f3toljuk a kreatint kieg\u00e9sz\u00edt\u0151kkel, hanem csak a szervezetben t\u00f6rt\u00e9n\u0151 term\u00e9szetes termel\u00e9s\u00e9re \u00e9s a t\u00e1pl\u00e1lkoz\u00e1ssal t\u00f6rt\u00e9n\u0151 bevitel\u00e9re hagyatkozunk, akkor a <strong>szervezet k\u00f6r\u00fclbel\u00fcl 60-80%-os kapacit\u00e1ssal<\/strong> rendelkezik.<\/li>\n\n\n\n<li>Ha elkezdj\u00fck p\u00f3tolni a <strong>kreatint<\/strong> kieg\u00e9sz\u00edt\u0151kkel <strong>(napi 3-5 g)<\/strong>, akkor <strong>k\u00f6r\u00fclbel\u00fcl 28 nap alatt 20-40%-kal<\/strong> emelkedik a <strong>kreatinszint.<\/strong><\/li>\n\n\n\n<li>Ennek az \u00e9rt\u00e9knek a fenntart\u00e1s\u00e1hoz elegend\u0151, ha folyamatosan fenntartjuk a 3-5 g\/nap bevitelt. <\/li>\n\n\n\n<li>A <strong>kreatinbevitel abbahagy\u00e1sakor<\/strong> viszont, a szervezetben <strong>a kreatinszint 4-6 h\u00e9t ut\u00e1n vissza\u00e1ll a kezdeti szintre.<\/strong> <span style=\"color: #ff6600;\">[5-6]<\/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=\"A_13_legnagyobb_mitosz_a_kreatin_hasznalataval_kapcsolatban\"><\/span>A 13 legnagyobb m\u00edtosz a kreatin haszn\u00e1lat\u00e1val kapcsolatban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" aria-label=\"kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a> az egyik legn\u00e9pszer\u0171bb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 a sportol\u00f3k k\u00f6r\u00e9ben. Gyakran azonban m\u00e9g \u0151k sincsenek tiszt\u00e1ban a <strong>helyes bevitellel, a mell\u00e9khat\u00e1sokkal<\/strong> \u00e9s az anyag haszn\u00e1lat\u00e1val kapcsolatos egy\u00e9b szempontokkal kapcsolatos n\u00e9h\u00e1ny k\u00e9rd\u00e9ssel. Tiszt\u00e1zzuk ezt egyszer \u00e9s mindenkorra.<\/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_A_kreatin_szteroid\"><\/span>1. A kreatin szteroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az androg\u00e9n anabolikus szteroidok (AAS) egy olyan anyagcsoport, amely a tesztoszteron hormont \u00e9s m\u00e1s hasonl\u00f3 hat\u00e1s\u00fa, mesters\u00e9gesen el\u0151\u00e1ll\u00edtott hormonokat foglalja mag\u00e1ban. A k\u00f6z\u00f6s nevez\u0151 a n\u00e9mileg hasonl\u00f3 k\u00e9miai szerkezet, az eg\u00e9szs\u00e9gk\u00e1rosod\u00e1s magas kock\u00e1zata, az, hogy gyakran kell sz\u00farni \u00e9s mindenekel\u0151tt az illegalit\u00e1s. Ezeket azzal a c\u00e9llal haszn\u00e1lj\u00e1k, hogy maximaliz\u00e1lj\u00e1k az izomt\u00f6meg\u00e9p\u00edt\u00e9st, amely term\u00e9szetes \u00faton nem n\u0151ne ilyen m\u00e9rt\u00e9kben. <strong>A kreatin k\u00e9miai szerkezet\u00e9t \u00e9s hat\u00e1sait tekintve t\u00e1volr\u00f3l sem hasonl\u00edt ezekre az anyagokra<\/strong>. Ez egy leg\u00e1lis, term\u00e9szetes anyag a szervezet sz\u00e1m\u00e1ra, amely az anabolik\u00e1kkal ellent\u00e9tben eg\u00e9szs\u00e9g\u00fcgyi szempontb\u00f3l biztons\u00e1gos. <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>A kreatin tal\u00e1n nem szteroid, de az izomt\u00f6meg\u00e9p\u00edt\u00e9sben mindenk\u00e9ppen eml\u00edt\u00e9sre m\u00e9lt\u00f3. Err\u0151l b\u0151vebben olvashatsz cikk\u00fcnkben: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-utmutato-a-maximalis-izomtomeg-noveleshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin \u00fatmutat\u00f3 a maxim\u00e1lis izomt\u00f6meg n\u00f6vel\u00e9shez.<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"A kreatin szteroid?\" class=\"wp-image-482605\" width=\"843\" height=\"562\" title=\"A kreatin szteroid?\" 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_A_kreatin_karositja_a_veset_es_a_majat\"><\/span>2. A kreatin k\u00e1ros\u00edtja a ves\u00e9t \u00e9s a m\u00e1jat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin anyagcser\u00e9je sor\u00e1n a szervezetben <strong>kreatinin<\/strong> keletkezik, amelyet a vese v\u00e1laszt ki a szervezetb\u0151l. A szervezetnek ekkor t\u00f6bb munk\u00e1ja lehet ennek az anyagnak az elt\u00e1vol\u00edt\u00e1s\u00e1ban. Emiatt sokan agg\u00f3dnak amiatt, hogy a kreatin szed\u00e9se t\u00fals\u00e1gosan megterheli a ves\u00e9t.<strong> A megemelkedett kreatininszint<\/strong> egyes vesebetegs\u00e9gek t\u00fcnete is. Ez azonban nem jelenti automatikusan azt, hogy a kreatin k\u00e1ros\u00edtja a ves\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tudom\u00e1nyosan al\u00e1t\u00e1masztott t\u00e9ny, hogy az aj\u00e1nlott bevitel (napi 3-5 g) betart\u00e1sa eset\u00e9n csak <strong>r\u00f6vid t\u00e1von emelkedik a kreatininszint, amit az eg\u00e9szs\u00e9ges vese k\u00f6nnyen kiv\u00e1laszt.<\/strong> M\u00e9g hossz\u00fa t\u00e1v\u00fa vizsg\u00e1latok sem bizony\u00edtott\u00e1k a kreatin haszn\u00e1lat\u00e1nak negat\u00edv hat\u00e1s\u00e1t a vesem\u0171k\u00f6d\u00e9sre. Ez ut\u00f3bbit m\u00e9g 12 hetes kreatinp\u00f3tl\u00e1s (20 g 5 napig, majd 5 g) eset\u00e9n sem figyelt\u00e9k meg a magasabb feh\u00e9rjebevitellel (\u2265 1,2 g\/testt\u00f6meg-kilogramm) rendelkez\u0151 szem\u00e9lyekn\u00e9l. <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e9g\u00fcl, de nem utols\u00f3sorban ne feledkezz\u00fcnk meg arr\u00f3l sem, hogy a nagyobb izomt\u00f6meggel \u00e9s magasabb feh\u00e9rjebevitellel rendelkez\u0151 emberek kreatinin\u00e9rt\u00e9kei term\u00e9szetes m\u00f3don magasabbak lehetnek. <span style=\"color: #ff6600;\">[8-9]<\/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\">A kreatinin aj\u00e1nlott beviteli \u00e9rt\u00e9kei: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>F\u00e9rfiaknak:<\/strong> 60-110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>N\u0151knek:<\/strong> 45-90 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*az egyes laborat\u00f3riumok kiss\u00e9 elt\u00e9r\u0151 aj\u00e1nlott beviteli \u00e9rt\u00e9keket mutathatnak<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>A kreatin m\u00e1jm\u0171k\u00f6d\u00e9sre gyakorolt negat\u00edv hat\u00e1s\u00e1t semmilyen tudom\u00e1nyos bizony\u00edt\u00e9k nem t\u00e1masztja al\u00e1.<strong> A jelenlegi vizsg\u00e1latok alapj\u00e1n a norm\u00e1l adagol\u00e1s eg\u00e9szs\u00e9ges emberekn\u00e9l nem okoz m\u00e1jk\u00e1rosod\u00e1st.<\/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=\"A kreatin hat\u00e1sa a ves\u00e9re \u00e9s a m\u00e1jra\" class=\"wp-image-482621\" width=\"843\" height=\"562\" title=\"A kreatin hat\u00e1sa a ves\u00e9re \u00e9s a m\u00e1jra\" 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_A_kreatin_vizelethajto_hatasu\"><\/span>3. A kreatin vizelethajt\u00f3 hat\u00e1s\u00fa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin egy ozmotikusan akt\u00edv anyag, a <a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" aria-label=\"sz\u00e9nhidr\u00e1tokhoz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e9nhidr\u00e1tokhoz<\/a> vagy a s\u00f3hoz hasonl\u00f3an. Ez azt jelenti, hogy az izomban mag\u00e1hoz k\u00f6ti a vizet. A s\u00f3val ellent\u00e9tben azonban a v\u00edz megmarad a sejtekben. \u00cdgy<strong> nem fogsz felpuffadni t\u0151le, mint egy csomag s\u00f3s chips elfogyaszt\u00e1sa ut\u00e1n, hanem ink\u00e1bb felpump\u00e1lja az izmaidat.<\/strong> Az izmok megn\u00f6vekedett v\u00edztartalma pozit\u00edv hat\u00e1ssal van a jobb hidrat\u00e1lts\u00e1gra \u00e9s a meleg id\u0151j\u00e1r\u00e1s elvisel\u00e9s\u00e9re is. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00faltban felmer\u00fclt az a felt\u00e9telez\u00e9s is, hogy a kreatin kisz\u00e1rad\u00e1st \u00e9s izomg\u00f6rcs\u00f6ket okoz. Ennek oka a sejtek v\u00edzvisszatart\u00e1s\u00e1ra gyakorolt hat\u00e1sa volt, ami elm\u00e9letileg k\u00e9pes felbor\u00edtani a szervezet \u00e1ltal\u00e1nos v\u00edzh\u00e1ztart\u00e1s\u00e1t. \u00dajabb tanulm\u00e1nyok azonban megc\u00e1folt\u00e1k ezeket az \u00e1ll\u00edt\u00e1sokat, \u00e9s ink\u00e1bb a <strong>kreatin hidrat\u00e1lts\u00e1gra \u00e9s az izomm\u0171k\u00f6d\u00e9sre gyakorolt pozit\u00edv hat\u00e1s\u00e1val<\/strong> \u00e9rtenek egyet. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3 h\u00edr\u00fcnk van azoknak a n\u0151knek, akik att\u00f3l f\u00e9lnek, hogy a kreatin szed\u00e9se k\u00f6zben felszednek n\u00e9h\u00e1ny kil\u00f3t, \u00e9s \u00fagy fognak kin\u00e9zni, mint Hulk h\u00faga. B\u00e1r vannak kiv\u00e9telek \u00e9s egy\u00e9ni k\u00fcl\u00f6nbs\u00e9gek, tanulm\u00e1nyok kimutatt\u00e1k, hogy a <strong>rendszeres kreatinadag (3-5 gramm) szed\u00e9se minim\u00e1lis v\u00edzvisszatart\u00e1shoz,<\/strong> <strong>\u00e9s \u00edgy \u00e1ltal\u00e1nos s\u00falygyarapod\u00e1shoz<\/strong> vezet. Nagyobb d\u00f3zisok (&gt;15 g\/nap) eset\u00e9n a test maxim\u00e1lis v\u00edzgyarapod\u00e1sa 2 liter k\u00f6r\u00fcl volt. De mint m\u00e1r tudjuk, a nagyobb adag szed\u00e9se gyakorlatilag \u00e9rtelmetlen. <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>Ha agg\u00f3dik a v\u00edzvisszatart\u00e1s miatt, \u00e9s nem tudja, mi az oka, \u00e9s mit tegyen ellene, a cikk\u00fcnkben tal\u00e1lhat\u00f3 tan\u00e1csok seg\u00edthetnek <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-megszabadulni-a-vizesedes-okozta-pluszkiloktol-es-csokkenteni-a-vizvisszatartast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan lehet megszabadulni a vizesed\u00e9s okozta pluszkil\u00f3kt\u00f3l \u00e9s cs\u00f6kkenteni a v\u00edzvisszatart\u00e1st<\/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=\"Kreatin \u00e9s v\u00edzvisszatart\u00e1s\" class=\"wp-image-482637\" width=\"843\" height=\"563\" title=\"Kreatin \u00e9s v\u00edzvisszatart\u00e1s\" 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_A_kreatin_emesztesi_zavarokat_okoz\"><\/span>4. A kreatin em\u00e9szt\u00e9si zavarokat okoz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha be\u00edrjuk a kreatin mell\u00e9khat\u00e1sait egy keres\u0151motorba, val\u00f3sz\u00edn\u0171leg a gyomorront\u00e1s lesz a legelej\u00e9n. Van, akin\u00e9l val\u00f3ban el\u0151fordulhat puffad\u00e1s, gyomorf\u00e1j\u00e1s vagy egy\u00e9b em\u00e9szt\u00e9si probl\u00e9m\u00e1k. Ezek az esetek azonban meglehet\u0151sen ritk\u00e1k, \u00e9s gyakran a <strong>kreatin egyszerre t\u00f6rt\u00e9n\u0151 nagyobb mennyis\u00e9g\u0171 bevitel\u00e9hez<\/strong> (&gt;10g) vagy a kieg\u00e9sz\u00edt\u0151 koplal\u00e1s alatti szed\u00e9s\u00e9hez kapcsol\u00f3dnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az em\u00e9szt\u00e9si probl\u00e9m\u00e1k \u00e1ltal\u00e1ban elker\u00fclhet\u0151ek, ha a nagyobb mennyis\u00e9g\u0171 kreatint (&gt; 5 g\/nap) <strong>t\u00f6bb kisebb adagra<\/strong> osztjuk, \u00e9s<strong> ide\u00e1lis esetben \u00e9tkez\u00e9s k\u00f6zben<\/strong> kell bevenni. \u00dcgyelj\u00fcnk arra is, hogy igyunk sok vizet. R\u00e1ad\u00e1sul, mint m\u00e1r l\u00e1ttuk, teljesen felesleges az ilyen nagy d\u00f3zis. <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>Ha puffad\u00e1s gy\u00f6t\u00f6r, az ok m\u00e1shol keresend\u0151. A leggyakoribbak a cikk\u00fcnkben tal\u00e1lhat\u00f3k <a href=\"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A hasi puffad\u00e1s \u00e9s hogyan k\u00fczdhetj\u00fck le<\/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_Ha_letesszuk_a_kreatint_osszeesnek_az_izmok\"><\/span>5. Ha letessz\u00fck a kreatint, \u00f6sszeesnek az izmok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/kreatin-hcl-120-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\"kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a> seg\u00edthet az izom\u00e9p\u00edt\u00e9sben, de ez nem jelenti azt, hogy mindent, amit #felszedt\u00fcnk elvesz\u00edt\u00fcnk, ha abbahagyjuk a szed\u00e9s\u00e9t. Am\u00edg nem v\u00e1ltoztatunk az edz\u00e9sterven vagy az \u00e9trenden, \u00e9s tov\u00e1bbra is gondoskodunk arr\u00f3l, hogy elegend\u0151 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a> juttassunk be, <strong>ez nem befoly\u00e1solja jelent\u0151sen a fizikumot.<\/strong> Nagyobb kreatinadagok haszn\u00e1lata eset\u00e9n el\u0151fordulhat, hogy az izomt\u00f6meg egy kicsit cs\u00f6kken, ami nagyobb v\u00edzvisszatart\u00e1ssal j\u00e1r. De ez az\u00e9rt nem jelenti azt, hogy maga az izomsz\u00f6vet is elt\u0171nt. Ebben az esetben <strong>csak folyad\u00e9kvesztes\u00e9gr\u0151l van sz\u00f3<\/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>A kreatinszint m\u00e9g k\u00f6r\u00fclbel\u00fcl 4-6 h\u00e9ttel a szed\u00e9s abbahagy\u00e1sa ut\u00e1n is magasabb marad a szervezetben. Ezen a ponton azt is meg kell eml\u00edteni, hogy <strong>a kreatint nem kell abbahagyni,<\/strong> s\u0151t hossz\u00fa t\u00e1v\u00fa haszn\u00e1lat eset\u00e9n is biztons\u00e1gos. Az egyik leghosszabb, 5 \u00e9vig tart\u00f3 vizsg\u00e1latban nem mutattak ki negat\u00edv hat\u00e1sokat. <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>Ha k\u00edv\u00e1ncsi vagy, milyen \u00e9trend \u00e9s edz\u00e9s a kulcs az izom\u00e9p\u00edt\u00e9shez, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-751x1124.jpg\" alt=\"Kreatin \u00e9s izomt\u00f6meg\" class=\"wp-image-482653\" width=\"843\" height=\"561\" title=\"Kreatin \u00e9s izomt\u00f6meg\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_A_kreatin_hajhullast_okoz\"><\/span>6. A kreatin hajhull\u00e1st okoz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ez a m\u00edtosz egy r\u00e9gebbi vizsg\u00e1laton alapul,<\/strong> amelyben r\u00f6gbij\u00e1t\u00e9kosok 7 napig 25 g kreatint szedtek, majd 14 napig 5 g kreatinbevitelre v\u00e1ltottak. Ezut\u00e1n a tesztoszteron sz\u00e1rmaz\u00e9k\u00e1nak, a dihidrotesztoszteronnak (DHT) a szintje megemelkedett, \u00e9s intenz\u00edvebb hajhull\u00e1st okozott. A kutat\u00f3k szerint azonban a DHT n\u00f6veked\u00e9se a j\u00e1t\u00e9kosok intenz\u00edv er\u0151s\u00edt\u0151 edz\u00e9s\u00e9nek is betudhat\u00f3. Az\u00f3ta sz\u00e1mos hasonl\u00f3 vizsg\u00e1latot v\u00e9geztek, de vegyes eredm\u00e9nyekkel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tudom\u00e1ny jelenlegi \u00e1ll\u00e1sa nem er\u0151s\u00edtette meg, hogy a <strong>kreatin hat\u00e1ssal van a tesztoszteron vagy a DHT mennyis\u00e9ge miatti intenz\u00edvebb hajhull\u00e1sra.<\/strong> Nem mutatott negat\u00edv hat\u00e1st a szexu\u00e1lis m\u0171k\u00f6d\u00e9sre sem, amely szint\u00e9n felmer\u00fcl n\u00e9ha a kreatin haszn\u00e1lat\u00e1val kapcsolatban. A hajhull\u00e1s \u00e9s a szexu\u00e1lis eg\u00e9szs\u00e9g k\u00e1rosod\u00e1sa egyar\u00e1nt jellemz\u0151bb a szteroidhaszn\u00e1latra. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eg\u00e9szs\u00e9ges tesztoszteronszint k\u00fcl\u00f6n\u00f6sen fontos a f\u00e9rfiak eg\u00e9szs\u00e9ge szempontj\u00e1b\u00f3l. Ha k\u00edv\u00e1ncsi vagy, mi okozhatja a cs\u00f6kken\u00e9st, keresd fel cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-tunet-tesztoszteronhiany-eseten-mit-okoz-es-hogyan-kezeljuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 t\u00fcnet tesztoszteronhi\u00e1ny eset\u00e9n \u2013 mit okoz \u00e9s hogyan kezelj\u00fck?<\/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_A_kreatin_aknet_okoz\"><\/span>7. A kreatin akn\u00e9t okoz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E m\u00edtosz eredete val\u00f3sz\u00edn\u0171leg abb\u00f3l a t\u00e9ves felt\u00e9telez\u00e9sb\u0151l ered, hogy a kreatin anabolikus szteroid. Ezek mell\u00e9khat\u00e1sai k\u00f6z\u00e9 tartozik a b\u0151r \u00e1llapot\u00e1nak roml\u00e1sa \u00e9s az akn\u00e9 kialakul\u00e1sa. Azt azonban m\u00e1r tudjuk, hogy a kreatin biztosan nem szteroid. Egyetlen tanulm\u00e1ny sem <strong>mutat arra utal\u00f3 bizony\u00edt\u00e9kot, hogy a kreatin szed\u00e9se rontan\u00e1 a b\u0151r \u00e1llapot\u00e1t.<\/strong> \u00dagy t\u0171nik, hogy a val\u00f3s\u00e1g \u00e9ppen az ellenkez\u0151je, \u00e9s ez a kieg\u00e9sz\u00edt\u0151 ink\u00e1bb seg\u00edthet a b\u0151rnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin l\u00e9tfontoss\u00e1g\u00fa a sejtek anyagcser\u00e9j\u00e9hez, m\u00e9g a b\u0151rben is. Hozz\u00e1j\u00e1rul a b\u0151rsejtek meg\u00fajul\u00e1s\u00e1hoz, \u00e9s seg\u00edt hidrat\u00e1ltan tartani \u0151ket. Ezenk\u00edv\u00fcl antioxid\u00e1ns hat\u00e1s\u00fa, ami seg\u00edt <strong>megv\u00e9deni a b\u0151rt a szabadgy\u00f6k\u00f6kkel szemben (oxidat\u00edv stressz).<\/strong> A vizsg\u00e1latok sor\u00e1n pozit\u00edv hat\u00e1st figyeltek meg a rendszeres kreatin-kieg\u00e9sz\u00edt\u0151vel, de a helyi alkalmaz\u00e1ssal, p\u00e9ld\u00e1ul kr\u00e9m form\u00e1j\u00e1ban t\u00f6rt\u00e9n\u0151 haszn\u00e1lattal is. <span style=\"color: #ff6600;\">[14-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy, mi seg\u00edthet a probl\u00e9m\u00e1s b\u0151r\u00f6n \u00e9s az akn\u00e9n, olvasd el cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-megszabadulni-az-aknetol-a-kevesebb-stressz-az-egeszseges-testsuly-es-a-megfelelo-higienia-segithet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan lehet megszabadulni az akn\u00e9t\u00f3l? A kevesebb stressz, az eg\u00e9szs\u00e9ges tests\u00faly \u00e9s a megfelel\u0151 higi\u00e9nia seg\u00edthet.<\/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=\"A kreatin hat\u00e1sa a b\u0151rre\" class=\"wp-image-482669\" width=\"843\" height=\"562\" title=\"A kreatin hat\u00e1sa a b\u0151rre\" 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_A_kreatin_csak_erosportolok_szamara_javasolt\"><\/span>8. A kreatin csak er\u0151sportol\u00f3k sz\u00e1m\u00e1ra javasolt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r a kreatin hat\u00e1sai els\u0151sorban a test\u00e9p\u00edt\u0151k, s\u00falyemel\u0151k, crossfitterek \u00e9s m\u00e1s vasrajong\u00f3k sz\u00e1m\u00e1ra el\u0151ny\u00f6sek, m\u00e1s sportol\u00f3knak is seg\u00edthet a jobb teljes\u00edtm\u00e9ny el\u00e9r\u00e9s\u00e9ben. Val\u00f3j\u00e1ban nemcsak az er\u0151 \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re van bizony\u00edtott hat\u00e1sa. <\/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\">Tanulm\u00e1nyok szerint a kreatin jav\u00edthatja:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regener\u00e1ci\u00f3 folyamat\u00e1t<\/li>\n\n\n\n<li>a glikog\u00e9n sz\u00e9nhidr\u00e1t t\u00e1rol\u00e1s\u00e1t az izmokban <\/li>\n\n\n\n<li>az izoml\u00e1zat  <\/li>\n\n\n\n<li>t\u0171r\u0151k\u00e9pess\u00e9get a h\u0151s\u00e9ggel \u00e9s a megterhel\u0151 edz\u00e9sekkel szemben<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e9rt az <strong>\u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k (fut\u00f3k, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/az-uszas-8-elonye-amitol-meg-ma-beugrasz-a-medencebe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00fasz\u00f3k<\/a>), sprinterek \u00e9s m\u00e1s sportol\u00f3k, csapatsportol\u00f3k (hokisok, focist\u00e1k, kos\u00e1rlabd\u00e1z\u00f3k) vagy birk\u00f3z\u00f3k (MMA, bokszol\u00f3k)<\/strong> is profit\u00e1lhatnak ebb\u0151l a kieg\u00e9sz\u00edt\u0151b\u0151l.<span style=\"color: #ff6600;\"> [6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha futsz vagy m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportot \u0171z\u00f6l, \u00e9s k\u00edv\u00e1ncsi vagy, hogy milyen m\u00e1s kieg\u00e9sz\u00edt\u0151k seg\u00edthetnek a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1s\u00e1ban, a cikk\u00fcnkben megtal\u00e1lod \u0151ket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sporthoz.<\/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_Csak_a_ferfiak_veszik_hasznat_a_kreatinfogyasztasnak\"><\/span>9. Csak a f\u00e9rfiak veszik haszn\u00e1t a kreatinfogyaszt\u00e1snak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma m\u00e1r nem igaz, hogy csak a f\u00e9rfiak akarnak nagyobb izmokat \u00e9s er\u0151sebbek lenni, a n\u0151k pedig csak az\u00e9rt edzenek, hogy lefogyjanak. Sokan rendszeresen edzenek \u00e9s emelnek nagy s\u00falyokat, mert tudj\u00e1k, hogy az eredm\u00e9ny vonz\u00f3bb alak, nagyobb \u00f6nbizalom \u00e9s eg\u00e9szs\u00e9gesebb test. A <strong>n\u0151k is er\u0151snek akarj\u00e1k \u00e9rezni \u00e9s l\u00e1tni magukat, ez\u00e9rt nincs okuk arra, hogy ne t\u00e1mogass\u00e1k er\u0151fesz\u00edt\u00e9seiket egy a <a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat-100-gym-beam.html\" target=\"_blank\" aria-label=\"kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>-hoz hasonl\u00f3 funkcion\u00e1lis kieg\u00e9sz\u00edt\u0151vel.<\/strong> B\u00e1r ennek a kieg\u00e9sz\u00edt\u0151nek a hat\u00e9konys\u00e1g\u00e1t gyakrabban vizsg\u00e1lt\u00e1k f\u00e9rfiakn\u00e1l, ezt a n\u0151k eset\u00e9ben is meger\u0151s\u00edtett\u00e9k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1ad\u00e1sul a n\u0151k szervezet\u00e9ben a f\u00e9rfiak\u00e9n\u00e1l kisebb izomt\u00f6meg miatt term\u00e9szetesen alacsonyabb a kreatinszint. Emellett jellemz\u0151en kevesebb jut be az \u00e9trendb\u0151l is. R\u00e1ad\u00e1sul a szervezet\u00fckben l\u00e9v\u0151 kreatinszintet befoly\u00e1solja a ciklus \u00e9s a hormon\u00e1lis v\u00e1ltoz\u00e1sok is. \u00cdgy a kieg\u00e9sz\u00edt\u0151 t\u00e1mogathatja a stabil szintet a szervezetben. Ha mindezt m\u00e9rlegre tessz\u00fck, akkor arra jutunk, hogy a <strong>kreatint tartalmaz\u00f3 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k szed\u00e9se m\u00e9g hasznosabb lehet a n\u0151k sz\u00e1m\u00e1ra, mint a f\u00e9rfiaknak.<\/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>A p\u00f3tl\u00e1s akkor m\u0171k\u00f6dik a legjobban, ha min\u0151s\u00e9gi edz\u00e9sekkel kombin\u00e1ljuk. Ha k\u00edv\u00e1ncsi vagy, hogy mit hozhat ki a s\u00falyz\u00f3s edz\u00e9s a n\u0151kn\u00e9l, megtudhatod a <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat. (opens in a new tab)\"> Er\u0151s\u00edt\u0151 edz\u00e9s n\u0151knek? Igen! 12 \u00e9rv a s\u00falyemel\u00e9s mellett<\/a><\/strong> c\u00edm\u0171 cikk\u00fcnkb\u0151l.<\/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=\"A kreatin el\u0151nyei a n\u0151k sz\u00e1m\u00e1ra\" class=\"wp-image-482685\" width=\"843\" height=\"562\" title=\"A kreatin el\u0151nyei a n\u0151k sz\u00e1m\u00e1ra\" 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_Mindenkeppen_fontos_a_feltoltesi_szakasz\"><\/span>10. Mindenk\u00e9ppen fontos a felt\u00f6lt\u00e9si szakasz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatinp\u00f3tl\u00e1shoz hagyom\u00e1nyosan sz\u00fcks\u00e9g van egy felt\u00f6lt\u00e9si id\u0151szakra. <strong>5-7<\/strong> napig <strong>20-25 g-ot<\/strong> kell fogyasztani ebb\u0151l az anyagb\u00f3l, ami biztos\u00edtja a kreatin tartal\u00e9kok gyors felt\u00f6lt\u00e9s\u00e9t a szervezetben (k\u00f6r\u00fclbel\u00fcl egy h\u00e9t alatt). Ezut\u00e1n cs\u00f6kkenteni kell a bevitelt <strong>3-5 g<\/strong>&nbsp;adagra, <strong>szintentart\u00e1s v\u00e9gett.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A felt\u00f6lt\u00e9si f\u00e1zisban azonban megn\u0151 a mell\u00e9khat\u00e1sok, p\u00e9ld\u00e1ul a fokozott v\u00edzvisszatart\u00e1s vagy az em\u00e9szt\u00e9si zavarok kock\u00e1zata. A j\u00f3 h\u00edr teh\u00e1t az, hogy a <strong>jelenlegi kutat\u00e1sok szerint m\u00e1r tudjuk, hogy a kreatin hat\u00e9konys\u00e1ga szempontj\u00e1b\u00f3l nincs sz\u00fcks\u00e9g a felt\u00f6lt\u00e9si f\u00e1zisra. <\/strong>Kezdd nyugodtan napi 3-5 g kreatin adaggal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a <strong>szervezet maxim\u00e1lis kreatinrakt\u00e1rai <\/strong>egy kicsit k\u00e9s\u0151bb t\u00f6lt\u0151dnek fel (kb. <strong>28 nap,<\/strong> nem \u00fagy, mint az <strong>5-7 napig tart\u00f3 felt\u00f6lt\u00e9si id\u0151szakban),<\/strong> val\u00f3sz\u00edn\u0171leg el lehet ker\u00fclni az esetleges mell\u00e9khat\u00e1sokat. <span style=\"color: #ff6600;\">[6-7]<\/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_A_kreatint_ciklikusan_kell_adagolni\"><\/span>11. A kreatint ciklikusan kell adagolni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A ciklikuss\u00e1g, vagyis a sz\u00fcnet \u00e9s a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 egy id\u0151 ut\u00e1n t\u00f6rt\u00e9n\u0151 \u00fajrakezd\u00e9se n\u00e9ha az\u00e9rt aj\u00e1nlott, mert a szervezet ellen\u00e1ll\u00f3k\u00e9pess\u00e9get alak\u00edt ki a hat\u00f3anyaggal szemben. A kreatin eset\u00e9ben azonban ez az ellen\u00e1ll\u00f3k\u00e9pess\u00e9g \u00e1ltal\u00e1ban nem jelentkezik, \u00e9s <strong>hossz\u00fa t\u00e1von is hat\u00e9kony.<\/strong> A biztons\u00e1g miatt sem kell agg\u00f3dni. Az aj\u00e1nlott bevitel (3-5 g\/nap) eg\u00e9szs\u00e9ges emberekn\u00e9l hossz\u00fa t\u00e1von is biztons\u00e1gos (az ak\u00e1r 5 \u00e9vig is tart\u00f3 vizsg\u00e1latok alapj\u00e1n). <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_A_kreatint_mindig_ugyabban_az_idopontban_kell_bevenni\"><\/span>12. A kreatint mindig ugyabban az id\u0151pontban kell bevenni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin szed\u00e9s\u00e9nek legjobb id\u0151pontj\u00e1r\u00f3l elt\u00e9r\u0151ek a v\u00e9lem\u00e9nyek. Vannak, akik reggel, m\u00e1sok edz\u00e9s el\u0151tt vagy ut\u00e1n aj\u00e1nlj\u00e1k. <strong>A val\u00f3s\u00e1gban a hat\u00e1s szempontj\u00e1b\u00f3l \u00e9s hossz\u00fa t\u00e1von nem sz\u00e1m\u00edt olyan sokat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legfontosabb a szed\u00e9s sor\u00e1n a k\u00f6vetkezetess\u00e9g, illetve, hogy ne felejts\u00fck el a napi adagot m\u00e9g a pihen\u0151napokon sem. De ne feledd, hogy <strong>nem tan\u00e1csos \u00e9hgyomorra bevenni a kreatint,<\/strong> \u00e9s b\u0151 v\u00edzzel kell le\u00f6bl\u00edteni. Pr\u00f3b\u00e1lj meg kialak\u00edtani egy saj\u00e1t rutint, \u00e9s k\u00f6r\u00fclbel\u00fcl ugyanabban az id\u0151ben szedni a kreatint. \u00cdgy a szok\u00e1sod r\u00e9sz\u00e9v\u00e9 v\u00e1lik, \u00e9s nem fogsz megfeledkezni a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 szed\u00e9s\u00e9r\u0151l. <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=\"Hogyan kell szedni a kreatint?\" class=\"wp-image-482706\" width=\"843\" height=\"562\" title=\"Hogyan kell szedni a kreatint?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_A_kreatint_soha_nem_szabad_koffeinnel_egyutt_szedni\"><\/span>13. A kreatint soha nem szabad koffeinnel egy\u00fctt szedni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/koffein-90-tabl-gymbeam.html\" target=\"_blank\" aria-label=\"koffein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koffein<\/a>, ak\u00e1rcsak a kreatin, az egyik legn\u00e9pszer\u0171bb anyag a sportol\u00f3k k\u00f6r\u00e9ben. Els\u0151sorban edz\u00e9s el\u0151tt haszn\u00e1lj\u00e1k <a href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" aria-label=\"edz\u00e9s el\u0151tti stimul\u00e1nsk\u00e9nt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u00e9s el\u0151tti stimul\u00e1nsk\u00e9nt<\/a>, amely garant\u00e1ltan ad egy j\u00f3 l\u00f6ketet az edz\u00e9shez. Felmer\u00fcl teh\u00e1t a k\u00e9rd\u00e9s, hogy tan\u00e1csos-e a kreatint koffeinnel kombin\u00e1lni?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n hallottad m\u00e1r azt a v\u00e9lem\u00e9nyt, hogy ez nem j\u00f3 \u00f6tlet, mert valami r\u00e9gi, 1996-os tanulm\u00e1ny szerint a koffein cs\u00f6kkenti a kreatin hat\u00e1s\u00e1t. A <strong>jelenlegi szakirodalomban azonban nincs elegend\u0151 bizony\u00edt\u00e9k a koffein negat\u00edv hat\u00e1s\u00e1nak meger\u0151s\u00edt\u00e9s\u00e9re.<\/strong> Ennek ellen\u00e9re, ha minimaliz\u00e1lni szeretn\u00e9nk a kreatin hat\u00e9konys\u00e1g\u00e1nak esetleges cs\u00f6kken\u00e9s\u00e9t, a legjobb, ha a k\u00e9t anyagot k\u00fcl\u00f6n-k\u00fcl\u00f6n szedj\u00fck. A koffeint (p\u00e9ld\u00e1ul egy komplex edz\u00e9s el\u0151tti stimul\u00e1nsban) edz\u00e9s el\u0151tt, a kreatint pedig edz\u00e9s ut\u00e1n vagy napk\u00f6zben valamikor m\u00e1skor. <span style=\"color: #ff6600;\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden, amit az edz\u00e9s el\u0151tti koffeinbevitelr\u0151l tudni kell, megtal\u00e1lhat\u00f3 a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/koffeinfogyasztas-edzes-elott-funkciok-elonyok-kockazatok-es-adagolas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koffeinfogyaszt\u00e1s edz\u00e9s el\u0151tt: Funkci\u00f3k, el\u0151ny\u00f6k, kock\u00e1zatok \u00e9s adagol\u00e1s<\/strong><\/a><strong>&nbsp;<\/strong> c\u00edm\u0171 cikk\u00fcnkben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kell_szedni_a_kreatint\"><\/span>Hogyan kell szedni a kreatint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e1laszthatsz egy egykomponens\u0171 kieg\u00e9sz\u00edt\u0151t, ide\u00e1lis esetben <a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat-100-gym-beam.html\" target=\"_blank\" aria-label=\"kreatin-monohidr\u00e1tot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin-monohidr\u00e1tot<\/a>, amely bizony\u00edtottan a legjobb hat\u00e1s\u00fa, vagy egy <a href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00f6bbkomponens\u0171t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6bbkomponens\u0171t<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">,<\/a>&nbsp;amely 7-f\u00e9le kreatint tartalmaz, \u00e9s egyetlen term\u00e9kb\u0151l k\u00e9pes kihozni a lehet\u0151 legt\u00f6bbet ennek az anyagnak a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpusaib\u00f3l.<\/li>\n\n\n\n<li>Kipr\u00f3b\u00e1lhatod a kreatin-monohidr\u00e1tot <a href=\"https:\/\/gymbeam.hu\/kreatin-tabs-1500-mg-200tbl-gymbeam.html\" target=\"_blank\" aria-label=\"tabletta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tabletta<\/a>&nbsp;form\u00e1j\u00e1ban is.<\/li>\n\n\n\n<li>Vegy\u00e9l be naponta 3-5 g-ot edz\u00e9s el\u0151tt, k\u00f6zben vagy ut\u00e1n. Pihen\u0151napon a nap b\u00e1rmely szak\u00e1ban haszn\u00e1lhat\u00f3. <\/li>\n\n\n\n<li>Az adagot b\u0151 v\u00edzzel \u00f6bl\u00edtsd le. <\/li>\n\n\n\n<li>\u00cdgy <a aria-label=\"feh\u00e9rj\u00e9vel (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9vel<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" aria-label=\"sz\u00e9nhidr\u00e1ttal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e9nhidr\u00e1ttal<\/a> kombin\u00e1lva n\u00f6velheted a szervezet kreatinrakt\u00e1rait. <span style=\"color: #ff6600;\">[5-6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatin szed\u00e9s\u00e9r\u0151l t\u00f6bbet megtudhatsz a cikk\u00fcnkb\u0151l: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1lasszuk ki a legjobb kreatint?<\/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=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mai cikk\u00fcnkben megn\u00e9zt\u00fck a kreatinnal kapcsolatos legnagyobb m\u00edtoszokat, amelyeket nem csak az edz\u0151termekben hallani. Tudom\u00e1nyosan bizony\u00edtott t\u00e9nyek alapj\u00e1n tudjuk, hogy ez egy <strong>hat\u00e9kony \u00e9s biztons\u00e1gos anyag, amely n\u00f6velheti a sportteljes\u00edtm\u00e9nyt.<\/strong> Alkalmas mind az er\u0151-, mind a gyorsas\u00e1gi sportol\u00f3k sz\u00e1m\u00e1ra, tov\u00e1bb\u00e1 mind f\u00e9rfiak, mind n\u0151k ki tudj\u00e1k haszn\u00e1lni a j\u00f3 tulajdons\u00e1gait.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eg\u00e9szs\u00e9ges emberek eset\u00e9ben aggodalomra semmi ok a vese- \u00e9s m\u00e1jm\u0171k\u00f6d\u00e9sre, a b\u0151r min\u0151s\u00e9g\u00e9re vagy ak\u00e1r a hajhull\u00e1sra gyakorolt negat\u00edv hat\u00e1sok miatt. M\u00e9g a kreatin tart\u00f3s haszn\u00e1lata eset\u00e9n sem. <strong>Ne feledkezz\u00fcnk meg azonban az aj\u00e1nlott bevitelr\u0151l, amely napi 3-5 g k\u00f6z\u00f6tt mozog.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket \u00e9s volt benne sz\u00e1modra p\u00e1r \u00fajdons\u00e1g? Ne felejtsd el megosztani ezt a cikket ismer\u0151seiddel, akik m\u00e9g mindig hisznek a kreatinnal kapcsolatos m\u00edtoszokban.<\/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\tKreatin\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\tT\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\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>A kreatinr\u00f3l m\u00e9g mindig sok t\u00e9ves inform\u00e1ci\u00f3 kering a haszn\u00e1lat\u00e1ra \u00e9s mell\u00e9khat\u00e1saira vonatkoz\u00f3an. A kreatin befoly\u00e1solhatja a vesem\u0171k\u00f6d\u00e9st, hajhull\u00e1st okozhat, vagy kifejthet a szteroidokhoz hasonl\u00f3 hat\u00e1st? Cikk\u00fcnkben mindezekre megtal\u00e1lod a v\u00e1laszt.  <\/p>\n","protected":false},"author":129,"featured_media":482580,"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":[70],"tags":[7626,6768,6936,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484092","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-egeszseg","9":"tag-kreatin-hu","10":"tag-mitoszok","11":"tag-taplalekkiegeszitok","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\u00edtoszok \u00e9s t\u00e9nyek a mell\u00e9khat\u00e1sokr\u00f3l, az aj\u00e1nlott bevitelr\u0151l \u00e9s a biztons\u00e1gos szed\u00e9sr\u0151l - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a kreatin \u00e9s hogyan kell helyesen szedni? 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