{"id":485208,"date":"2023-08-04T17:35:48","date_gmt":"2023-08-04T15:35:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=485208"},"modified":"2023-08-04T17:35:50","modified_gmt":"2023-08-04T15:35:50","slug":"kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/","title":{"rendered":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#Kaj_je_kreatin\" title=\"Kaj je kreatin?\">Kaj je kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#Kaksni_so_ucinki_kreatina\" title=\"Kak\u0161ni so u\u010dinki kreatina?\">Kak\u0161ni so u\u010dinki kreatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#Kako_dolgo_trajajo_povecane_zaloge_kreatina_v_telesu\" title=\"Kako dolgo trajajo pove\u010dane zaloge kreatina v telesu?\">Kako dolgo trajajo pove\u010dane zaloge kreatina v telesu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#13_najvecjih_mitov_o_uporabi_kreatina\" title=\"13 najve\u010djih mitov o uporabi kreatina\">13 najve\u010djih mitov o uporabi kreatina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#1_Kreatin_je_steroid\" title=\"1. Kreatin je steroid\">1. Kreatin je steroid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#2_Kreatin_skoduje_ledvicam_in_jetrom\" title=\"2. Kreatin \u0161koduje ledvicam in jetrom\">2. Kreatin \u0161koduje ledvicam in jetrom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#3_Kreatin_povzroca_diureticni_ucinek\" title=\"3. Kreatin povzro\u010da diureti\u010dni u\u010dinek\">3. Kreatin povzro\u010da diureti\u010dni u\u010dinek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#4_Kreatin_je_kriv_za_prebavne_motnje\" title=\"4. Kreatin je kriv za prebavne motnje\">4. Kreatin je kriv za prebavne motnje<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#5_Prenehanje_uporabe_kreatina_vodi_v_izgubo_misic\" title=\"5. Prenehanje uporabe kreatina vodi v izgubo mi\u0161ic\">5. Prenehanje uporabe kreatina vodi v izgubo mi\u0161ic<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#6_Kreatin_povzroca_izpadanje_las\" title=\"6. Kreatin povzro\u010da izpadanje las\">6. Kreatin povzro\u010da izpadanje las<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#7_Kreatin_povzroca_akne\" title=\"7. Kreatin povzro\u010da akne\">7. Kreatin povzro\u010da akne<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#8_Kreatin_je_primeren_le_za_sportnike_ki_trenirajo_za_moc\" title=\"8. Kreatin je primeren le za \u0161portnike, ki trenirajo za mo\u010d\">8. Kreatin je primeren le za \u0161portnike, ki trenirajo za mo\u010d<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#9_Uporaba_kreatina_koristi_le_moskim\" title=\"9. Uporaba kreatina koristi le mo\u0161kim\">9. Uporaba kreatina koristi le mo\u0161kim<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#10_Potrebna_je_faza_nasicenja\" title=\"10. Potrebna je faza nasi\u010denja\">10. Potrebna je faza nasi\u010denja<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#11_Kreatin_je_treba_ciklicno_uporabljati\" title=\"11. Kreatin je treba cikli\u010dno uporabljati\">11. Kreatin je treba cikli\u010dno uporabljati<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#12_Kreatin_je_treba_jemati_ob_dolocenem_casu\" title=\"12. Kreatin je treba jemati ob dolo\u010denem \u010dasu\">12. Kreatin je treba jemati ob dolo\u010denem \u010dasu<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#13_Kreatina_nikoli_ne_smete_jemati_skupaj_s_kofeinom\" title=\"13. Kreatina nikoli ne smete jemati skupaj s kofeinom\">13. Kreatina nikoli ne smete jemati skupaj s kofeinom<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#Kako_jemati_kreatin\" title=\"Kako jemati kreatin?\">Kako jemati kreatin?<\/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.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin je eden najbolj priljubljenih prehranskih dodatkov med \u0161portniki. Pona\u0161a se z znanstveno dokazanimi u\u010dinki na <strong>\u0161portno zmogljivost, mo\u010d in rast mi\u0161i\u010dne mase<\/strong>. Kljub temu pa o njem kro\u017eijo \u0161tevilni miti in \u0161tevilne napa\u010dne informacije. Ti se nana\u0161ajo predvsem na njegovo pravilno uporabo, stranske u\u010dinke ali vpra\u0161anja o tem, za koga je kreatin pravzaprav primeren. V dana\u0161njem \u010dlanku si bomo podrobneje ogledali najbolj trdovratne mite in razkrili, kaj je res in kaj je le nepotrebno sprenevedanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_kreatin\"><\/span>Kaj je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kreatin\">Kreatin<\/a> je <strong>naravna snov, ki se nahaja v telesu<\/strong> v obliki fosfokreatina (PCr) predvsem v mi\u0161icah in mo\u017eganih. Telo ga lahko v dolo\u010deni koli\u010dini proizvede iz treh aminokislin v obliki <a href=\"https:\/\/gymbeam.si\/arginin-a-k-g-gymbeam.html\">arginina<\/a>, <a href=\"https:\/\/gymbeam.si\/glicin-gymbeam.html\">glicina<\/a> in <a href=\"https:\/\/gymbeam.si\/l-metionin-gymbeam.html\">metionina<\/a>. Hkrati je kreatin naravno prisoten v hrani, ki jo u\u017eivate, predvsem v \u017eivilih \u017eivalskega izvora (meso, <a href=\"https:\/\/gymbeam.si\/ribe\">ribe<\/a>, mle\u010dni izdelki).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin telo uporablja za najosnovnej\u0161e procese. <strong>Sodeluje pri ustvarjanju energije<\/strong>, ki jo nato uporabljate za gibanje, du\u0161evne funkcije in druge potrebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sodeluje predvsem pri <strong>regeneraciji ATP<\/strong> (adenozin trifosfata), ki je osnovni vir energije v telesu. Zaradi optimalne oskrbe telesa s kreatinom se lahko <strong>energija hitro obnovi, kar se lahko uporabi na primer za mi\u0161i\u010dno delo<\/strong>. Tako lahko <strong>pove\u010da telesno zmogljivost<\/strong>, zlasti med kratkimi zaporednimi intervali intenzivnega treninga, kar je \u0161e posebej pomembno pri treningu za mo\u010d ter hitrostnih in ekipnih \u0161portih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato vnos te snovi \u0161e posebej spremljajo \u0161portniki. Najpogosteje jo jemljejo v obliki <a href=\"https:\/\/gymbeam.si\/mikroniziran-kreatin-monohidrat-100-creapurer-gymbeam.html\"><strong>kreatin monohidrata<\/strong><\/a>, ki je najbolj zanesljiva oblika kreatina glede u\u010dinka in varnosti. Vendar imajo nekateri ljudje raje <a href=\"https:\/\/gymbeam.si\/kreatin-hcl-gymbeam.html\">kreatin hidroklorid (HCl)<\/a>, &#8220;pufrirani&#8221; kreatin ali druge oblike kreatina. S <a href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\">prehranskimi dopolnili z ve\u010d sestavinami<\/a> pa lahko hkrati jemljete tudi kreatin v ve\u010d oblikah in izkoristite najve\u010dje koristi razli\u010dnih vrst te snovi. <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>\u010ce \u017eelite izvedeti ve\u010d o razli\u010dnih oblikah kreatina, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/\"><strong>Vse, kar morate vedeti o kreatinu in njegovih razli\u010dnih oblikah<\/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=\"Kaj je kreatin?\" class=\"wp-image-482589\" width=\"843\" height=\"562\" title=\"Kaj je kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksni_so_ucinki_kreatina\"><\/span>Kak\u0161ni so u\u010dinki kreatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreatin lahko obnovi zaloge ATP, ki se med intenzivno telesno dejavnostjo v telesu hitro iz\u010drpajo. Tako podpira <strong>ohranjanje in izbolj\u0161anje zmogljivosti<\/strong>.<\/li>\n\n\n\n<li>Posebej uporaben je pri kratkih izbruhih energije, ki trajajo od 2 do 10 sekund.<\/li>\n\n\n\n<li><strong>Uporablja se predvsem za mo\u010d<\/strong> (dvigovanje ute\u017ei, powerlifting, bodybuilding), <strong>hitrostne in ekipne \u0161porte<\/strong> (atletika, nogomet, ko\u0161arka, hokej).<\/li>\n\n\n\n<li>Vendar \u0161tudije ka\u017eejo, da poleg same u\u010dinkovitosti spodbuja tudi <strong>rast mo\u010di, mi\u0161i\u010dne mase, okrevanje in celo vzdr\u017eljivost<\/strong>. <span style=\"color: #ff6600\">[2-4]<\/span><\/li>\n\n\n\n<li>Prav tako pomaga <strong>obnoviti energijo za mo\u017eganske funkcije, kot so spomin, mi\u0161ljenje in koncentracija<\/strong>. Zaradi tega je tudi eden od <a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\">nootropikov<\/a>, ki so priljubljeni pri \u0161tudentih, umetnikih in drugih, ki opravljajo umsko zahtevna dela. <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>\u010ce \u017eelite izvedeti ve\u010d o u\u010dinkih kreatina na va\u0161e zdravje in telesno zmogljivost, boste vse, kar morate vedeti, na\u0161li v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/\">Kreatin ni le za mi\u0161ice in mo\u010d. Kak\u0161ne u\u010dinke ima na mo\u017egane, odpornost in splo\u0161no zdravje<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dolgo_trajajo_povecane_zaloge_kreatina_v_telesu\"><\/span>Kako dolgo trajajo pove\u010dane zaloge kreatina v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce kreatina ne dopolnjujete s prehranskimi dodatki, temve\u010d se zana\u0161ate le na njegovo naravno proizvodnjo v telesu in vnos s prehrano, je <strong>njegova zmogljivost v telesu pribli\u017eno 60-80%<\/strong>.<\/li>\n\n\n\n<li>\u010ce za\u010dnete jemati tudi <strong>kreatin<\/strong> s prehranskimi dopolnili (<strong>3-5 g na dan)<\/strong>, boste v pribli\u017eno <strong>28 dneh<\/strong> pove\u010dali zaloge kreatina za <strong>20-40%<\/strong>.<\/li>\n\n\n\n<li>Da bi ohranili to vrednost, je dovolj, da dosledno zau\u017eijete 3-5 g\/dan. <\/li>\n\n\n\n<li>Po drugi strani pa se <strong>raven kreatina v telesu po 4-6 tednih vrne na prvotno raven<\/strong>, \u010de ga prenehamo jemati. <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=\"13_najvecjih_mitov_o_uporabi_kreatina\"><\/span>13 najve\u010djih mitov o uporabi kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\">Kreatin<\/a> je eden najbolj priljubljenih prehranskih dodatkov med \u0161portniki. Vendar pa pogosto tudi njim niso jasna nekatera vpra\u0161anja glede <strong>pravilnega jemanja<\/strong>, stranskih u\u010dinkov in drugih vidikov, povezanih z uporabo te snovi. Naj vam to enkrat za vselej pojasnimo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kreatin_je_steroid\"><\/span>1. Kreatin je steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Androgeni anaboli\u010dni steroidi (AAS) so skupina snovi, ki vklju\u010duje hormon testosteron in podobne umetno proizvedene hormone s podobnimi u\u010dinki. Skupni imenovalec je tudi nekoliko podobna kemijska struktura, pogosta potreba po vbrizgavanju, velika nevarnost za okvaro zdravja in predvsem nezakonitost. Uporabljajo se z namenom \u010dim ve\u010djega pove\u010danja mi\u0161i\u010dne mase, ki po naravni poti ne bi rasla v tolik\u0161ni meri. <strong>Kreatin po kemi\u010dni strukturi in u\u010dinkih \u0161e zdale\u010d ni podoben tem snovem<\/strong>. Za razliko od anabolikov je zakonita, naravna snov za telo s potrjeno zdravstveno varnostjo. <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>Kreatin morda ni steroid, vendar ima vsekakor kaj ponuditi v smislu izgradnje mi\u0161i\u010dne mase. Ve\u010d o tem si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/vodnik-po-kreatinu-za-maksimalno-rast-misic\/\">Vodnik po kreatinu za najve\u010djo rast mi\u0161ic<\/a><\/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=\"Ali je kreatin steroid?\" class=\"wp-image-482605\" width=\"843\" height=\"562\" title=\"Ali je kreatin steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kreatin_skoduje_ledvicam_in_jetrom\"><\/span>2. Kreatin \u0161koduje ledvicam in jetrom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri presnovi kreatina v telesu nastaja odpadni produkt <strong>kreatinin<\/strong>, ki ga iz telesa izlo\u010dajo ledvice. Telo ima tako lahko ve\u010d dela z odstranjevanjem te snovi. Zato je veliko ljudi zaskrbljenih, da bo jemanje kreatina preve\u010d obremenilo njihove ledvice. <strong>Povi\u0161ana raven kreatinina<\/strong> je tudi simptom nekaterih bolezni tega organa. Vendar pa to ne pomeni, da boste s kreatinom po\u0161kodovali ledvice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstveno utemeljeno dejstvo je, da se ob upo\u0161tevanju priporo\u010denega vnosa (3-5 g na dan) <strong>raven kreatinina pove\u010da le za kratek \u010das, kar zdrave ledvice zlahka odstranijo<\/strong>. Tudi dolgoro\u010dne \u0161tudije niso dokazale negativnega vpliva uporabe kreatina na delovanje ledvic. Slednjega niso opazili niti pri 12-tedenskem dodajanju kreatina (20 g 5 dni, nato 5 g) pri ljudeh z ve\u010djim vnosom beljakovin (\u2265 1,2 g na kg telesne te\u017ee). <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>Nenazadnje ne smemo pozabiti, da imajo ljudje z ve\u010djim dele\u017eem mi\u0161i\u010dne mase in ve\u010djim vnosom beljakovin lahko naravno vi\u0161je vrednosti kreatinina. <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\">Priporo\u010dene vrednosti za vnos kreatinina: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mo\u0161ki:<\/strong> 60\u2013110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>\u017denske:<\/strong> 45\u201390 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*vsak laboratorij ima lahko nekoliko druga\u010dne priporo\u010dene vrednosti vnosa<span style=\"color: #ff6600\">&nbsp;[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Negativni u\u010dinek kreatina na delovanje jeter ni znanstveno podprt z nobenim dokazom. <strong>V trenutnih \u0161tudijah obi\u010dajni odmerki pri zdravih posameznikih ne povzro\u010dajo po\u0161kodb jeter<\/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=\"Vpliv kreatina na ledvice in jetra\" class=\"wp-image-482621\" width=\"843\" height=\"562\" title=\"Vpliv kreatina na ledvice in jetra\" 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_povzroca_diureticni_ucinek\"><\/span>3. Kreatin povzro\u010da diureti\u010dni u\u010dinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je osmotsko aktivna snov, podobna <a href=\"https:\/\/gymbeam.si\/hitri-ogljikovi-hidrati\">ogljikovim hidratom<\/a> ali soli. To pomeni, da v mi\u0161icah nase ve\u017ee vodo. Vendar se v nasprotju s soljo voda zadr\u017euje v celicah. Zato <strong>ne boste napihnjeni kot po zau\u017eitju vre\u010dki slanega \u010dipsa, temve\u010d boste napolnili mi\u0161ice<\/strong>. Ve\u010d vode v mi\u0161icah je pozitivno tudi z vidika bolj\u0161e hidracije in prena\u0161anja vro\u010dine. <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>V preteklosti so se pojavljala tudi ugibanja, da kreatin povzro\u010da dehidracijo in mi\u0161i\u010dne kr\u010de. To naj bi bilo posledica njegovega vpliva na zadr\u017eevanje vode v celicah, kar bi teoreti\u010dno lahko poru\u0161ilo splo\u0161no ravnovesje vode v telesu. Vendar so novej\u0161e \u0161tudije te trditve ovrgle in se bolj strinjajo s <strong>pozitivnim u\u010dinkom kreatina na hidracijo in delovanje mi\u0161ic<\/strong>. <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>Imamo dobro novico za \u017eenske, ki se bojijo, da bodo med jemanjem kreatina pridobile nekaj kilogramov in postale Hulkove sestre. \u010ceprav obstajajo izjeme in individualne razlike, so \u0161tudije pokazale, da <strong>jemanje rednega odmerka kreatina (3-5 gramov) vodi do minimalnega zadr\u017eevanja vode in s tem do splo\u0161nega pove\u010danja telesne te\u017ee<\/strong>. Pri ve\u010djih odmerkih (&gt;15 g\/dan) je bilo najve\u010dje pove\u010danje koli\u010dine vode v telesu pribli\u017eno 2 litra. Toda kot \u017ee veste, je jemanje vi\u0161jih odmerkov prakti\u010dno nesmiselno. <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>\u010ce vas skrbi zadr\u017eevanje vode in ne veste, kaj je vzrok in kaj storiti, vam bodo morda v pomo\u010d nasveti v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-vodne-teze-in-zmanjsati-zastajanje-vode\/\">Kako se znebiti vodne te\u017ee in zmanj\u0161ati zadr\u017eevanje vode<\/a><\/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\/image00020-1124x750.jpeg\" alt=\"Kreatin in zadr\u017eevanje vode\" class=\"wp-image-482637\" width=\"843\" height=\"563\" title=\"Kreatin in zadr\u017eevanje vode\" 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_je_kriv_za_prebavne_motnje\"><\/span>4. Kreatin je kriv za prebavne motnje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce v iskalnik vpi\u0161ete stranski u\u010dinki kreatina, boste verjetno takoj dobili prebavne motnje. Pri nekaterih ljudeh lahko dejansko pride do napihnjenosti, bole\u010din v \u017eelodcu ali drugih prebavnih te\u017eav. Vendar so ti primeri precej redki in so pogosto povezani z <strong>ve\u010djim vnosom kreatina naenkrat<\/strong> (&gt;10 g) ali jemanjem tega dodatka med postom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prebavnim te\u017eavam se obi\u010dajno izognete, \u010de ve\u010djo koli\u010dino kreatina (&gt; 5 g\/dan) razporedite v <strong>ve\u010d manj\u0161ih obrokov<\/strong> in jo jo idealno <strong>zau\u017eijete z obroki<\/strong>. Prav tako ne pozabite piti veliko vode. Poleg tega so, kot smo \u017ee ugotovili, tako veliki odmerki popolnoma nepotrebni. <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>\u010ce imate napihnjen trebuh, je vzrok morda drugje. Najpogostej\u0161e lahko najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\">Kaj lahko povzro\u010di napihnjen trebuh in kako se ga znebiti<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Prenehanje_uporabe_kreatina_vodi_v_izgubo_misic\"><\/span>5. Prenehanje uporabe kreatina vodi v izgubo mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kreatin-hcl-gymbeam.html\">Kreatin<\/a> vam lahko pomaga graditi mi\u0161ice, vendar to ne pomeni, da boste izgubili vse pridobitve, ko ga boste prenehali jemati. Dokler ne spremenite na\u010drta treninga ali prehrane in \u0161e naprej skrbite za zadostno koli\u010dino <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\">beljakovin<\/a>, <strong>to ne bi smelo bistveno vplivati na va\u0161o postavo<\/strong>. \u010ce uporabljate ve\u010dje odmerke kreatina, lahko izgubite nekaj mi\u0161i\u010dnega volumna, kar je povezano z ve\u010djim zadr\u017eevanjem vode. Vendar to ne pomeni, da ste izgubili samo mi\u0161i\u010dno tkivo. V tem primeru gre <strong>le za izgubo teko\u010dine<\/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>\u0160e pribli\u017eno 4-6 tednov po prenehanju jemanja kreatina boste imeli v telesu ve\u010dje koli\u010dine kreatina. Pri tem je treba omeniti tudi to, da <strong>kreatina ni treba prekiniti in je varen tudi pri dolgotrajni uporabi<\/strong>. Negativni u\u010dinki se niso pokazali v eni od najdlje trajajo\u010dih \u0161tudij, ki je trajala 5 let. <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>\u010ce vas zanima, katera prehrana in vadba sta klju\u010dna za krepitev mi\u0161ic, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\">Kaj jesti in kako trenirati, da pridobite mi\u0161ice<\/a><\/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 in mi\u0161i\u010dna masa\" class=\"wp-image-482653\" width=\"843\" height=\"561\" title=\"Kreatin in mi\u0161i\u010dna masa\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kreatin_povzroca_izpadanje_las\"><\/span>6. Kreatin povzro\u010da izpadanje las<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ta mit temelji na starej\u0161i \u0161tudiji<\/strong>, v kateri so igralci ragbija 7 dni jemali 25 g kreatina, nato pa 14 dni u\u017eivali 5 g kreatina. Po tem \u010dasu se je raven dihidrotestosterona (DHT), derivata testosterona, pri njih pove\u010dala, vi\u0161je vrednosti pa so povezane z izpadanjem las. Vendar so raziskovalci menili, da je bilo pove\u010danje DHT morda tudi posledica intenzivnega treninga za mo\u010d, ki so se ga igralci udele\u017eili. Od takrat je bilo izvedenih \u0161e ve\u010d podobnih \u0161tudij, vendar z me\u0161animi rezultati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sedanja znanost ni potrdila <strong>vpliva kreatina na pove\u010danje skupnega testosterona ali DHT, povezanega z izpadanjem las<\/strong>. Prav tako ni dokazala negativnega u\u010dinka na spolne funkcije, kar se v\u010dasih omenja v povezavi z uporabo kreatina. Izpadanje las in slab\u0161e spolno zdravje sta bolj zna\u010dilna za uporabo steroidov. <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>Zdrava raven testosterona je \u0161e posebej pomembna za zdravje mo\u0161kih. \u010ce vas zanima, kaj lahko povzro\u010di njeno zni\u017eanje, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\"><strong>10 simptomov pomanjkanja testosterona &#8211; kaj ga povzro\u010da in kako ga re\u0161iti<\/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_povzroca_akne\"><\/span>7. Kreatin povzro\u010da akne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izvor tega mita verjetno izhaja iz napa\u010dne predpostavke, da je kreatin anaboli\u010dni steroid. Njihovi ne\u017eeleni u\u010dinki vklju\u010dujejo poslab\u0161anje stanja ko\u017ee in razvoj aken. Vendar zdaj \u017ee veste, da kreatin zagotovo ni steroid. Prav tako nobena \u0161tudija <strong>ne vsebuje dokazov, ki bi nakazovali, da lahko jemanje kreatina poslab\u0161a va\u0161o ko\u017eo<\/strong>. Nasprotno, zdi se, da je resni\u010dnost ravno nasprotna in da bi lahko to dopolnilo pomagalo ko\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin je klju\u010dnega pomena za celi\u010dno presnovo, tudi v ko\u017ei. Prispeva k obnovi ko\u017enih celic in jih pomaga ohranjati vla\u017ene. Poleg tega ima antioksidativne u\u010dinke, ki pomagajo <strong>\u0161\u010dititi ko\u017eo pred prostimi radikali<\/strong> (oksidativnim stresom). V \u0161tudijah so opazili pozitiven u\u010dinek pri rednem dodajanju kreatina, pa tudi pri lokalni uporabi, na primer v obliki kreme. <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>\u010ce vas zanima, kaj lahko pomaga pri problemati\u010dni ko\u017ei in aknah, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/\"><strong>Kako se znebiti aken? Pomagajo lahko zmanj\u0161anje stresa, zdrava telesna te\u017ea in dobra higiena<\/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=\"Vpliv kreatina na ko\u017eo\" class=\"wp-image-482669\" width=\"843\" height=\"562\" title=\"Vpliv kreatina na ko\u017eo\" 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_primeren_le_za_sportnike_ki_trenirajo_za_moc\"><\/span>8. Kreatin je primeren le za \u0161portnike, ki trenirajo za mo\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav u\u010dinki kreatina koristijo predvsem bodybuilderjem, dvigovalcem ute\u017ei, cross fitterjem in drugim ljubiteljem &#8220;te\u017ekih stvari&#8221;, lahko pomaga tudi drugim \u0161portnikom pri bolj\u0161ih rezultatih. Pravzaprav ima dokazane u\u010dinke ne le na rast mo\u010di in mi\u0161i\u010dne mase. <\/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\">Glede na \u0161tudije lahko kreatin izbolj\u0161a:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regeneracijo<\/li>\n\n\n\n<li>shranjevanje ogljikovih hidratov glikogena v mi\u0161icah<\/li>\n\n\n\n<li>zakisanje mi\u0161ic<\/li>\n\n\n\n<li>odpornost na vro\u010dino in zahtevne treninge<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato imajo od njegovega dodajanja koristi tudi <strong>vzdr\u017eljivostni \u0161portniki (teka\u010di, <a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\">plavalci<\/a>), \u0161printerji in drugi \u0161portniki, ekipni \u0161portniki (hokejisti, nogometa\u0161i, ko\u0161arkarji) ali rokoborci (MMA, boksarji)<\/strong>.<span style=\"color: #ff6600\">&nbsp;[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>\u010ce te\u010dete ali se ukvarjate z drugimi vzdr\u017eljivostnimi dejavnostmi in vas zanima, kateri dodatki lahko pomagajo izbolj\u0161ati va\u0161o zmogljivost, jih boste na\u0161li v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\"><strong>11 najbolj\u0161ih prehranskih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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_Uporaba_kreatina_koristi_le_moskim\"><\/span>9. Uporaba kreatina koristi le mo\u0161kim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni ve\u010d res, da si samo mo\u0161ki \u017eelijo ve\u010dje mi\u0161ice in mo\u010d, \u017eenske pa telovadijo samo zato, da bi shuj\u0161ale. \u0160tevilne med njimi redno telovadijo in dvigujejo te\u017eke ute\u017ei, ker vedo, da bodo tako pridobile privla\u010dnej\u0161o postavo, ve\u010d samozavesti in bolj zdravo telo. <strong>Tudi \u017eenske se \u017eelijo po\u010dutiti in izgledati mo\u010dne, zato ni razloga, da svojih prizadevanj ne bi podprle s funkcionalnim dodatkom, kot je <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\">kreatin<\/a><\/strong>. \u010ceprav so u\u010dinkovitost tega dodatka pogosteje preu\u010devali na mo\u0161kih, je bila potrjena tudi pri \u017eenskah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega imajo \u017eenske zaradi manj\u0161e mi\u0161i\u010dne mase v telesu manj kreatina kot mo\u0161ki. Prav tako ga obi\u010dajno manj zau\u017eijejo s prehrano, poleg tega se lahko raven te snovi v njihovem telesu spreminja glede na fazo njihovega ciklusa in hormonske spremembe. Zato lahko z dodajanjem dodatkov zagotovimo stabilno raven kreatina v telesu. Ko vse to se\u0161tejemo, se poka\u017ee, da je <strong>lahko jemanje prehranskih dopolnil s kreatinom za \u017eenske \u0161e bolj u\u010dinkovito kot za mo\u0161ke<\/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>Dopolnjevanje najbolje deluje v kombinaciji s kakovostno vadbo. \u010ce vas zanima, kaj lahko vadba z ute\u017emi naredi za \u017eenske, si preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/\"><strong>Vadba z ute\u017emi za \u017eenske? Da! 12 razlogov za dvigovanje ute\u017ei<\/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=\"Prednosti kreatina za \u017eenske\" class=\"wp-image-482685\" width=\"843\" height=\"562\" title=\"Prednosti kreatina za \u017eenske\" 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_Potrebna_je_faza_nasicenja\"><\/span>10. Potrebna je faza nasi\u010denja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tradicionalni protokol dodajanja kreatina predvideva fazo nasi\u010denja. Ta traja <strong>5-7 dni<\/strong>, med katerimi zau\u017eijete <strong>20-25 g<\/strong> te snovi, kar zagotovi hitro dopolnitev kreatinovih zalog v telesu (v pribli\u017eno enem tednu). Nato preidete na vzdr\u017eevalni vnos v obliki <strong>3-5 g<\/strong> te snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V fazi nasi\u010denja pa se pove\u010da tveganje za ne\u017eelene u\u010dinke, kot sta pove\u010dano zadr\u017eevanje vode in prebavne motnje. Dobra novica je, da <strong>glede na trenutne \u0161tudije \u017ee vemo, da faza nasi\u010denja za u\u010dinkovitost kreatina ni potrebna<\/strong>. Lahko za\u010dnete z odmerkom 3-5 g kreatina na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav bodo <strong>najve\u010dje zaloge kreatina v telesu dose\u017eene nekoliko pozneje<\/strong> (pribli\u017eno <strong>28 dni<\/strong> v primerjavi s <strong>5-7 dnevi<\/strong> <strong>v primeru faze nasi\u010denja<\/strong>), se boste najverjetneje izognili morebitnim stranskim u\u010dinkom. <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_Kreatin_je_treba_ciklicno_uporabljati\"><\/span>11. Kreatin je treba cikli\u010dno uporabljati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih je priporo\u010dljivo kolesarjenje ali prekinitev in ponovni za\u010detek u\u017eivanja prehranskih dopolnil po dolo\u010denem \u010dasu, ker telo razvije toleranco na aktivno sestavino. Pri kreatinu pa do te tolerance obi\u010dajno ne pride in je <strong>u\u010dinkovit tudi dolgoro\u010dno<\/strong>. Prav tako ni treba skrbeti za njegovo varnost. Ob priporo\u010denem vnosu (3-5 g\/dan) je pri zdravih ljudeh varen tudi dolgoro\u010dno (glede na \u0161tudije, ki so trajale do 5 let). <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_treba_jemati_ob_dolocenem_casu\"><\/span>12. Kreatin je treba jemati ob dolo\u010denem \u010dasu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnenja o najbolj\u0161em \u010dasu za jemanje kreatina se razlikujejo. Nekateri ga priporo\u010dajo zjutraj, drugi pred ali po treningu. <strong>V resnici to ni tako zelo pomembno z vidika u\u010dinka in na dolgi rok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna stvar je, da ste pri jemanju dosledni in da ne pozabite na dnevni odmerek tudi v dneh, ko ne trenirate. Vedno pa ne pozabite, da kreatina <strong>ni priporo\u010dljivo jemati na prazen \u017eelodec<\/strong> in ga ne pozabite poplakniti z veliko vode. Poskusite oblikovati svojo rutino in jemljite kreatin ob pribli\u017eno istem \u010dasu. Tako si boste ustvarili navado in ne boste pozabili na jemanje tega dodatka. <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=\"Kako jemati kreatin?\" class=\"wp-image-482706\" width=\"843\" height=\"562\" title=\"Kako jemati kreatin?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kreatina_nikoli_ne_smete_jemati_skupaj_s_kofeinom\"><\/span>13. Kreatina nikoli ne smete jemati skupaj s kofeinom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kofein-90-tabs-gymbeam.html\">Kofein<\/a> je tako kot kreatin ena najbolj priljubljenih snovi med \u0161portniki. Ve\u010dinoma se uporablja pred treningom kot <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\">predvadbeni stimulans<\/a>, ki bo zagotovo spodbudil va\u0161o vadbo. Zato se postavlja vpra\u0161anje, ali je priporo\u010dljivo kreatin kombinirati s kofeinom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali mnenje, da to ni dobra ideja, ker naj bi neka stara \u0161tudija iz leta 1996 trdila, da kofein zmanj\u0161uje u\u010dinek kreatina. <strong>Vendar v trenutni literaturi ni dovolj dokazov, ki bi potrjevali negativni u\u010dinek kofeina<\/strong>. Kljub temu je, \u010de \u017eelite zmanj\u0161ati morebitno zmanj\u0161anje u\u010dinkovitosti kreatina, najbolje, da obe snovi jemljete lo\u010deno. Kofein (na primer v predvadbenem kompleksu) pred treningom, kreatin pa po treningu ali ob drugih dnevnih urah. <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>Vse, kar morate vedeti o jemanju kofeina pred vadbo, najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/\"><strong>Kofein pred vadbo: Zna\u010dilnosti, koristi, tveganja in priporo\u010den vnos<\/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=\"Kako_jemati_kreatin\"><\/span>Kako jemati kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izberete lahko enokomponentni dodatek, najbolje <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat-gymbeam.html\">kreatin monohidrat<\/a>, ki ima najbolj dokazane u\u010dinke, ali <a href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\">ve\u010dkomponentni dodatek<\/a>, ki vsebuje 7 oblik kreatina, in v enem izdelku izkoristite razli\u010dne prednosti teh oblik.<\/li>\n\n\n\n<li>Poskusite lahko tudi kreatin monohidrat v obliki <a href=\"https:\/\/gymbeam.si\/kreatin-tabs-1000mg-gymbeam.html\">tablet<\/a>.<\/li>\n\n\n\n<li>Vzemite 3-5 g dnevno pred, med ali po vadbi. Na dan, ko ne trenirate, lahko u\u017eivate kadar koli v dnevu. <\/li>\n\n\n\n<li>Odmerek popijte z veliko vode. <\/li>\n\n\n\n<li>V kombinaciji z <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\">beljakovinami<\/a> ali <a href=\"https:\/\/gymbeam.si\/cluster-dextrinr-gymbeam.html\">ogljikovimi hidrati<\/a> lahko pove\u010date zaloge kreatina v telesu. <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>Ve\u010d o jemanju kreatina si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\">Kako izbrati najbolj\u0161i kreatin?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dana\u0161njem \u010dlanku smo si ogledali najve\u010dje mite o kreatinu, ki jih ne sli\u0161imo le v fitnesih. Na podlagi znanstveno dokazanih dejstev veste, da gre za <strong>u\u010dinkovito in varno snov, ki lahko pove\u010da telenso zmogljivost<\/strong>. Primeren je tako za \u0161portnike, ki se ukvarjajo z mo\u010djo kot s hitrostjo, njegove lastnosti pa lahko izkoristijo tako mo\u0161ki kot \u017eenske.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravim ljudem ni treba skrbeti za negativne u\u010dinke na delovanje ledvic in jeter, kakovost ko\u017ee ali celo izpadanje las. To velja tudi pri dolgoro\u010dni uporabi kreatina. <strong>Vendar ne pozabite na priporo\u010deni vnos, ki zna\u0161a v razponu od 3 do 5 g na dan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen in ste se nau\u010dili kaj novega? Ne pozabite ga deliti s svojimi prijatelji, ki morda \u0161e vedno verjamejo nekaterim mitom o kreatinu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>O kreatinu \u0161e vedno kro\u017ei veliko napa\u010dnih informacij v zvezi z njegovo uporabo in stranskimi u\u010dinki. Ali lahko kreatin vpliva na delovanje ledvic, povzro\u010da izpadanje las ali deluje podobno kot steroidi? Vse te informacije boste na\u0161li v na\u0161em \u010dlanku.  <\/p>\n","protected":false},"author":129,"featured_media":482587,"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":[118],"tags":[6771,6939,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-485208","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-kreatin-sl","9":"tag-mit","10":"tag-prehranska-dopolnila","11":"tag-zdravje","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: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.\" \/>\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-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-04T15:35:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T15:35:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti\",\"datePublished\":\"2023-08-04T15:35:48+00:00\",\"dateModified\":\"2023-08-04T15:35:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\"},\"wordCount\":3023,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"keywords\":[\"kreatin\",\"mit\",\"prehranska dopolnila\",\"zdravje\"],\"articleSection\":[\"Prehranska dopolnila\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\",\"name\":\"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png\",\"datePublished\":\"2023-08-04T15:35:48+00:00\",\"dateModified\":\"2023-08-04T15:35:50+00:00\",\"description\":\"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#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\":\"Kreatin: M\u00fdty a pravdy o vedlej\u0161\u00edch \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed i bezpe\u010dnosti\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti\"}]},{\"@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":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog","description":"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.","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-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/","og_type":"article","og_title":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog","og_description":"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.","og_url":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/","og_site_name":"GymBeam Blog","article_published_time":"2023-08-04T15:35:48+00:00","article_modified_time":"2023-08-04T15:35:50+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/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":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti","datePublished":"2023-08-04T15:35:48+00:00","dateModified":"2023-08-04T15:35:50+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/"},"wordCount":3023,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","keywords":["kreatin","mit","prehranska dopolnila","zdravje"],"articleSection":["Prehranska dopolnila"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/","url":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/","name":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Kreatin-FB-1.png","datePublished":"2023-08-04T15:35:48+00:00","dateModified":"2023-08-04T15:35:50+00:00","description":"Kaj je kreatin in kako ga pravilno jemati? Miti in dejstva o stranskih u\u010dinkih kreatina, priporo\u010deni uporabi, vplivu na delovanje ledvic ter izpadanje las.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#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":"Kreatin: M\u00fdty a pravdy o vedlej\u0161\u00edch \u00fa\u010dinc\u00edch, d\u00e1vkov\u00e1n\u00ed i bezpe\u010dnosti"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kreatin: Miti in dejstva o ne\u017eelenih u\u010dinkih, priporo\u010denem vnosu in varnosti"}]},{"@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\/485208","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=485208"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/485208\/revisions"}],"predecessor-version":[{"id":486391,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/485208\/revisions\/486391"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/482587"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=485208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=485208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=485208"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=485208"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=485208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}