{"id":488493,"date":"2023-08-18T09:03:23","date_gmt":"2023-08-18T07:03:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=488493"},"modified":"2024-05-27T12:01:49","modified_gmt":"2024-05-27T10:01:49","slug":"4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/","title":{"rendered":"Creatina: mituri \u0219i adev\u0103ruri despre efectele secundare, aportul recomandat \u0219i siguran\u021ba consumului"},"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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Ce_este_creatina\" title=\"Ce este creatina?\">Ce este creatina?<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Care_sunt_efectele_creatinei\" title=\"Care sunt efectele creatinei?\">Care sunt efectele creatinei?<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Cat_dureaza_rezervele_crescute_de_creatina_din_organism\" title=\"C\u00e2t dureaz\u0103 rezervele crescute de creatin\u0103 din organism?\">C\u00e2t dureaz\u0103 rezervele crescute de creatin\u0103 din organism?<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Cele_mai_mari_13_mituri_despre_consumul_de_creatina\" title=\"Cele mai mari 13 mituri despre consumul de creatin\u0103\">Cele mai mari 13 mituri despre consumul de creatin\u0103<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#1_Creatina_este_un_steroid\" title=\"1. Creatina este un steroid\">1. Creatina este un 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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#2_Creatina_dauneaza_rinichilor_si_ficatului\" title=\"2. Creatina d\u0103uneaz\u0103 rinichilor \u0219i ficatului\">2. Creatina d\u0103uneaz\u0103 rinichilor \u0219i ficatului<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#3_Creatina_creeaza_un_efect_diuretic\" title=\"3. Creatina creeaz\u0103 un efect diuretic\">3. Creatina creeaz\u0103 un efect diuretic<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#4_Creatina_este_de_vina_pentru_tulburarile_digestive\" title=\"4. Creatina este de vin\u0103 pentru tulbur\u0103rile digestive\">4. Creatina este de vin\u0103 pentru tulbur\u0103rile digestive<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#5_Oprirea_consumului_de_creatina_duce_la_pierderea_masei_musculare\" title=\"5. Oprirea consumului de creatin\u0103 duce la pierderea masei musculare\">5. Oprirea consumului de creatin\u0103 duce la pierderea masei musculare<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#6_Creatina_cauzeaza_caderea_parului\" title=\"6. Creatina cauzeaz\u0103 c\u0103derea p\u0103rului\">6. Creatina cauzeaz\u0103 c\u0103derea p\u0103rului<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#7_Creatina_provoaca_acnee\" title=\"7. Creatina provoac\u0103 acnee\">7. Creatina provoac\u0103 acnee<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#8_Creatina_este_potrivita_doar_pentru_sportivii_de_forta\" title=\"8. Creatina este potrivit\u0103 doar pentru sportivii de for\u021b\u0103\">8. Creatina este potrivit\u0103 doar pentru sportivii de for\u021b\u0103<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#9_Doar_barbatii_beneficiaza_de_consumul_de_creatina\" title=\"9. Doar b\u0103rba\u021bii beneficiaz\u0103 de consumul de creatin\u0103\">9. Doar b\u0103rba\u021bii beneficiaz\u0103 de consumul de creatin\u0103<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#10_Este_necesara_faza_de_saturatie\" title=\"10. Este necesar\u0103 faza de satura\u021bie\">10. Este necesar\u0103 faza de satura\u021bie<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#11_Consumul_de_creatina_trebuie_repetat\" title=\"11. Consumul de creatin\u0103 trebuie repetat\">11. Consumul de creatin\u0103 trebuie repetat<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#12_Creatina_trebuie_luata_la_o_anumita_ora\" title=\"12. Creatina trebuie luat\u0103 la o anumit\u0103 or\u0103\">12. Creatina trebuie luat\u0103 la o anumit\u0103 or\u0103<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#13_Creatina_nu_trebuie_luata_niciodata_impreuna_cu_cofeina\" title=\"13. Creatina nu trebuie luat\u0103 niciodat\u0103 \u00eempreun\u0103 cu cofein\u0103\">13. Creatina nu trebuie luat\u0103 niciodat\u0103 \u00eempreun\u0103 cu cofein\u0103<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Cum_sa_luati_creatina\" title=\"Cum s\u0103 lua\u021bi creatin\u0103?\">Cum s\u0103 lua\u021bi creatin\u0103?<\/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.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Creatina este unul dintre cele mai populare suplimente nutritive \u00een r\u00e2ndul sportivilor. Aceasta se m\u00e2ndre\u0219te cu efecte dovedite \u0219tiin\u021bific asupra <strong>performan\u021bei sportive, for\u021bei \u0219i dezvolt\u0103rii masei musculare<\/strong>. \u00cen ciuda acestui fapt, exist\u0103 \u0219i multe mituri \u0219i informa\u021bii gre\u0219ite referitoare la creatin\u0103. Acestea se refer\u0103 \u00een principal la consumul corespunz\u0103tor, la efectele secundare sau la persoanele pentru care este de fapt potrivit\u0103 creatina. \u00cen articolul nostru de ast\u0103zi, vom arunca o privire mai atent\u0103 asupra celor mai persistente \u00eentreb\u0103ri \u0219i vom dezv\u0103lui ce este adev\u0103rat \u0219i ce este doar un hype inutil.<\/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=\"Ce_este_creatina\"><\/span>Ce este creatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\"Creatina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a>&nbsp;este o <strong>substan\u021b\u0103 natural\u0103 ce se g\u0103se\u0219te \u00een organism<\/strong> \u00een mu\u0219chi \u0219i creier \u00een principal sub form\u0103 de fosfocreatin\u0103 (PCr). Organismul o poate produce \u00eentr-o anumit\u0103 cantitate din 3 aminoacizi \u0219i anume <a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/glicina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glicin\u0103<\/a>&nbsp;\u0219i <a href=\"https:\/\/gymbeam.ro\/l-metionina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metionin\u0103<\/a>. \u00cen acela\u0219i timp, creatina se g\u0103se\u0219te \u00een mod natural \u0219i \u00een alimentele pe care le consuma\u021bi, \u00een principal \u00een alimentele de origine animal\u0103 (carne, <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a>, lactate).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatina este folosit\u0103 de organism pentru cele mai de baz\u0103 procese. Astfel, este <strong>implicat\u0103 \u00een produc\u021bia de energie<\/strong>, pe care apoi o folosi\u021bi pentru mi\u0219care, func\u021bii mentale \u0219i alte nevoi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este implicat\u0103 \u00een principal \u00een <strong>regenerarea ATP<\/strong> (adenozin trifosfat), care este sursa de baz\u0103 de energie a corpului uman. Datorit\u0103 aportului optim de creatin\u0103 \u00een organism, <strong>energia poate fi restabilit\u0103 rapid, care poate fi apoi folosit\u0103 spre exemplu pentru efortul depus de masa muscular\u0103<\/strong>. Aceasta poate <strong>cre\u0219te astfel performan\u021ba fizic\u0103<\/strong>, mai ales \u00een intervale scurte consecutive de antrenament intens, care este deosebit de esen\u021bial \u00een for\u021b\u0103, vitez\u0103 \u0219i sporturi de echip\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, aportul acestei substan\u021be este monitorizat \u00een special de sportivi. Cel mai adesea, ace\u0219tia o consum\u0103 sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/creatina-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>creatin\u0103 monohidrat\u0103<\/strong><\/a>, care este cea mai bun\u0103 form\u0103 de creatin\u0103 din punct de vedere al efectului \u0219i al siguran\u021bei. Totu\u0219i, unii oameni pot prefera <a href=\"https:\/\/gymbeam.ro\/creatina-hcl-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">clorhidratul de creatin\u0103 (HCl)<\/a>, creatina tamponat\u0103 sau alte forme de creatin\u0103. Cu ajutorul <a href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentelor cu mai multe ingrediente<\/a>, pute\u021bi lua creatin\u0103 sub mai multe forme simultan \u0219i pute\u021bi ob\u021bine beneficiile maxime de la diferite tipuri din aceast\u0103 substan\u021b\u0103. <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>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe despre diferitele forme de creatin\u0103, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/#Kreatin_a_jeho_formy\" class=\"ek-link\">Tot ce trebuie s\u0103 \u0219ti\u021bi despre creatin\u0103 \u0219i formele acesteia.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"Ce este creatina?\" class=\"wp-image-482589\" style=\"width:843px;height:562px\" title=\"Ce este creatina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_efectele_creatinei\"><\/span>Care sunt efectele creatinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Creatina poate reface rezervele de ATP, care se epuizeaz\u0103 rapid \u00een corpul uman \u00een timpul activit\u0103\u021bii fizice intense. Astfel, sus\u021bine <strong>men\u021binerea \u0219i \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive.<\/strong><\/li>\n\n\n\n<li>Este deosebit de util\u0103 \u00een timpul boost-urilor scurte de for\u021b\u0103 care dureaz\u0103 de la 2 la 10 secunde.<\/li>\n\n\n\n<li><strong>Este folosit\u0103 \u00een principal pentru for\u021b\u0103<\/strong> (haltere, powerlifting, culturism),<strong> vitez\u0103 \u0219i sporturi de echip\u0103<\/strong> (atletism, fotbal, baschet, hochei).<\/li>\n\n\n\n<li>\u00cen afar\u0103 de performan\u021ba sportiv\u0103, studiile arat\u0103 c\u0103 aceasta <strong>sus\u021bine \u0219i cre\u0219terea for\u021bei, dezvoltarea masei musculare, regenerarea organismului \u0219i chiar a performan\u021bei de rezisten\u021b\u0103.<\/strong> <span style=\"color: #ff6600\">[2-4]<\/span><\/li>\n\n\n\n<li>De asemenea, ajut\u0103 la <strong>restabilirea energiei pentru func\u021biile creierului, cum ar fi memoria, g\u00e2ndirea \u0219i capacitatea de concentrare<\/strong>. Acest lucru face creatina unul dintre <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulente-neurometabolice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropicele<\/a> cunoscute \u00een r\u00e2ndul studen\u021bilor, arti\u0219tilor \u0219i altor persoane cu locuri de munc\u0103 solicitante din punct de vedere mental. <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>\u00cen cazul \u00een care dori\u021bi s\u0103 afla\u021bi mai multe despre efectele creatinei asupra s\u0103n\u0103t\u0103\u021bii \u0219i performan\u021bei sportive, ve\u021bi g\u0103si tot ce trebuie s\u0103 \u0219ti\u021bi \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-nu-este-doar-pentru-muschi-si-forta-care-sunt-efectele-sale-asupra-creierului-imunitatii-si-sanatatii-generale\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatina nu este doar pentru mu\u0219chi \u0219i for\u021b\u0103. Care sunt efectele sale asupra creierului, imunit\u0103\u021bii \u0219i s\u0103n\u0103t\u0103\u021bii generale?<\/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=\"Cat_dureaza_rezervele_crescute_de_creatina_din_organism\"><\/span>C\u00e2t dureaz\u0103 rezervele crescute de creatin\u0103 din organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 nu reface\u021bi nivelul de creatin\u0103 cu ajutorul suplimentelor nutritive, ci v\u0103 baza\u021bi doar pe produc\u021bia acesteia natural\u0103 \u00een organism \u0219i pe aportul din alimenta\u021bie, ave\u021bi o <strong>capacitate de aproximativ 60-80% \u00een organism.<\/strong><\/li>\n\n\n\n<li>Dac\u0103 \u00eencepe\u021bi s\u0103 lua\u021bi <strong>creatin\u0103<\/strong> \u0219i prin suplimente <strong>(3-5 g pe zi)<\/strong>, v\u0103 ve\u021bi cre\u0219te <strong>rezervele de creatin\u0103 cu 20-40% \u00een aproximativ 28 de zile.<\/strong><\/li>\n\n\n\n<li>Pentru a men\u021bine aceast\u0103 valoare este suficient s\u0103 se continue aportul de 3-5 g\/zi \u00een mod constant.<\/li>\n\n\n\n<li>Pe de alt\u0103 parte, dac\u0103 <strong>aportul de creatin\u0103 este \u00eentrerupt<\/strong>, nivelurile din organism vor <strong>reveni la nivelurile ini\u021biale dup\u0103 4-6 s\u0103pt\u0103m\u00e2ni<\/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=\"3885,29667,65095,28080,61477,53215,256,28186,3807,67702,55552,28324,5075,258,42481\" ><\/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=\"Cele_mai_mari_13_mituri_despre_consumul_de_creatina\"><\/span>Cele mai mari 13 mituri despre consumul de creatin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a> este unul dintre cele mai cunoscute suplimente nutritive \u00een r\u00e2ndul sportivilor. Totu\u0219i, de multe ori nici ace\u0219tia nu sunt foarte siguri cu privire la unele dintre aspectele legate de <strong>aportul corespunz\u0103tor, la efectele secundare<\/strong> \u0219i la alte aspecte asociate consumului acestei substan\u021be. Haide\u021bi s\u0103 l\u0103murim acest lucru odat\u0103 pentru totdeauna.<\/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_Creatina_este_un_steroid\"><\/span>1. Creatina este un steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Steroizii anabolizan\u021bi androgeni (AAS) sunt un grup de substan\u021be care includ hormonul testosteron \u0219i hormoni similari produ\u0219i artificial cu efecte similare. Numitorul comun este \u0219i structura chimic\u0103 oarecum asem\u0103n\u0103toare, nevoia frecvent\u0103 de consum, riscul mare de afectare a s\u0103n\u0103t\u0103\u021bii \u0219i, mai ales, ilegalitatea. Ace\u0219tia sunt folosi\u021bi cu scopul de a maximiza dezvoltarea masei musculare, care nu ar cre\u0219te \u00een mod natural \u00eentr-o asemenea m\u0103sur\u0103. <strong>Creatina este departe de a fi similar\u0103 cu aceste substan\u021be \u00een ceea ce prive\u0219te structura chimic\u0103 \u0219i efectele sale<\/strong>, deoarece este o substan\u021b\u0103 legal\u0103, natural\u0103 pentru organism, cu siguran\u021b\u0103 confirmat\u0103 pentru s\u0103n\u0103tate, spre deosebire de anabolizante. <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>Creatina poate s\u0103 nu fie un steroid, dar cu siguran\u021b\u0103 are ceva de oferit \u00een ceea ce prive\u0219te dezvoltarea masei musculare. Pute\u021bi citi mai multe despre acest lucru \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/creatina-ghidul-creatinei\/\" class=\"ek-link\">Ghidul creatinei pentru cre\u0219terea maxim\u0103 a masei musculare.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Este creatina un steroid?\" class=\"wp-image-482605\" style=\"width:843px;height:562px\" title=\"Este creatina un steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Creatina_dauneaza_rinichilor_si_ficatului\"><\/span>2. Creatina d\u0103uneaz\u0103 rinichilor \u0219i ficatului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolismul creatinei \u00een organism produce de\u0219euri de <strong>creatinin\u0103<\/strong>, care este excretat\u0103 din organism prin rinichi. Astfel, corpul poate munci mai mult pentru a elimina aceast\u0103 substan\u021b\u0103. Din acest motiv, mul\u021bi oameni se tem c\u0103 prin consumul de creatin\u0103 vor pune prea mult\u0103 presiune asupra rinichilor. <strong>Nivelurile crescute ale creatininei<\/strong> sunt, de asemenea, un simptom al anumitor boli ale acestui organ. Totu\u0219i, acest lucru nu \u00eenseamn\u0103 automat c\u0103 v\u0103 ve\u021bi deteriora rinichii din cauza creatinei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Realitatea bazat\u0103 \u0219tiin\u021bific este c\u0103 dac\u0103 se respect\u0103 aportul recomandat (3-5 g pe zi), nu va exista dec\u00e2t <strong>o cre\u0219tere pe termen scurt a nivelului de creatinin\u0103, pe care rinichii s\u0103n\u0103to\u0219i o vor elimina cu u\u0219urin\u021b\u0103<\/strong>. Nici m\u0103car studiile de lung\u0103 durat\u0103 nu au dovedit un efect negativ al consumului de creatin\u0103 asupra func\u021biei renale. Acesta din urm\u0103 nu a fost observat nici m\u0103car cu 12 s\u0103pt\u0103m\u00e2ni de suplimentare de creatin\u0103 (20 g timp de 5 zile, apoi 5 g) la persoanele cu un aport mai mare de proteine (\u2265 1,2 g per kg greutate corporal\u0103). <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>Nu \u00een ultimul r\u00e2nd, nu trebuie s\u0103 uit\u0103m faptul c\u0103 persoanele cu o propor\u021bie mai mare de mas\u0103 muscular\u0103 \u0219i un aport mai mare de proteine pot avea valori \u00een mod natural mai mari ale creatininei. <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\">Valori recomandate pentru creatinin\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u0103rba\u021bi:<\/strong> 60\u2013110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>Femei:<\/strong> 45\u201390 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*fiecare laborator poate avea valori recomandate u\u0219or diferite<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>Efectul negativ al creatinei asupra func\u021biei hepatice nu este sus\u021binut \u0219tiin\u021bific de nicio dovad\u0103. <strong>\u00cen studiile existente, doza normal\u0103 nu provoac\u0103 leziuni ale ficatului la persoanele s\u0103n\u0103toase<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"Efectul creatinei asupra rinichilor \u0219i ficatului\" class=\"wp-image-482621\" style=\"width:843px;height:562px\" title=\"Efectul creatinei asupra rinichilor \u0219i ficatului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Creatina_creeaza_un_efect_diuretic\"><\/span>3. Creatina creeaz\u0103 un efect diuretic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatina este o substan\u021b\u0103 osmotic activ\u0103 asem\u0103n\u0103toare <a href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bilor<\/a>&nbsp;sau s\u0103rii. Aceasta \u00eenseamn\u0103 c\u0103 leag\u0103 apa de sine \u00een masa muscular\u0103. Cu toate acestea, spre deosebire de sare, apa este re\u021binut\u0103 \u00een interiorul celulelor. Astfel, <strong>nu va cauza balonare, ci mai degrab\u0103 v\u0103 va energiza mu\u0219chii.<\/strong> Mai mult\u0103 ap\u0103 \u00een masa muscular\u0103 este, de asemenea, pozitiv\u0103 \u00een ceea ce prive\u0219te o mai bun\u0103 hidratare \u0219i toleran\u021b\u0103 la vremea cald\u0103. <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>Au existat, de asemenea, specula\u021bii \u00een trecut conform c\u0103rora creatina provoac\u0103 deshidratare \u0219i crampe musculare. Acest lucru s-a datorat efectului s\u0103u asupra reten\u021biei de ap\u0103 celular\u0103, care ar putea, teoretic, s\u0103 distrug\u0103 echilibrul general de ap\u0103 al organismului. Cu toate acestea, studii mai recente au respins aceste afirma\u021bii \u0219i sunt de acord mai mult cu privire la <strong>efectul pozitiv al creatinei asupra hidrat\u0103rii \u0219i func\u021biei musculare.<\/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>Avem ve\u0219ti bune pentru femeile care se tem c\u0103 vor lua c\u00e2teva kilograme \u00een plus din cauza consumului de creatin\u0103 \u0219i c\u0103 vor deveni varianta feminin\u0103 a lui Hulk. De\u0219i exist\u0103 excep\u021bii \u0219i diferen\u021be individuale, studiile au ar\u0103tat c\u0103 administrarea unei <strong>doze regulate de creatin\u0103 (3-5 grame) duce la o reten\u021bie minim\u0103 de ap\u0103 \u0219i, prin urmare, la cre\u0219terea general\u0103 \u00een greutate<\/strong>. \u00cen cazul dozelor mai mari (&gt;15 g\/zi), c\u00e2\u0219tigul maxim de ap\u0103 corporal\u0103 a fost de aproximativ 2 litri. Dar, dup\u0103 cum \u0219ti\u021bi deja, administrarea de doze mai mari este practic lipsit\u0103 de sens. <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>Dac\u0103 v\u0103 \u00eengrijoreaz\u0103 reten\u021bia de ap\u0103 \u0219i nu \u0219ti\u021bi care este cauza acesteia \u0219i ce s\u0103 face\u021bi \u00een privin\u021ba ei, sfaturile din articolul nostru intitulat&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-retentia-de-apa\/\" class=\"ek-link\">Cum s\u0103 sc\u0103pa\u021bi de reten\u021bia de ap\u0103?<\/a><\/strong> v\u0103 pot fi de ajutor.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Creatina \u0219i reten\u021bia de ap\u0103\" class=\"wp-image-482637\" style=\"width:843px;height:563px\" title=\"Creatina \u0219i reten\u021bia de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Creatina_este_de_vina_pentru_tulburarile_digestive\"><\/span>4. Creatina este de vin\u0103 pentru tulbur\u0103rile digestive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 introduce\u021bi efecte secundare ale creatinei \u00eentr-un motor de c\u0103utare, probabil c\u0103 indigestia va fi printre primele rezultate. Unii oameni pot suferi de fapt de balonare, dureri de stomac sau alte probleme digestive. Totu\u0219i, aceste cazuri sunt destul de rare \u0219i sunt adesea asociate cu <strong>un aport mai mare de creatin\u0103 la un moment dat<\/strong> (&gt;10 g) sau cu administrarea acestui supliment \u00een timpul postului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De obicei, pute\u021bi evita problemele digestive dac\u0103 \u00eemp\u0103r\u021bi\u021bi o cantitate mai mare de creatin\u0103 (&gt; 5 g\/zi) \u00een <strong>mai multe por\u021bii mai mici<\/strong> \u0219i dac\u0103 o lua\u021bi<strong> \u00een mod ideal \u00een timpul meselor<\/strong>. Totodat\u0103, asigura\u021bi-v\u0103 c\u0103 be\u021bi mult\u0103 ap\u0103. \u00cen plus, a\u0219a cum s-a stabilit deja, astfel de doze mari sunt complet inutile. <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>Dac\u0103 suferi\u021bi de balonare, cauza poate fi \u00een alt\u0103 parte. Cele mai comune dintre acestea pot fi g\u0103site \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" class=\"ek-link\">Despre balonare \u0219i cum s\u0103 sc\u0103pa\u021bi de ea.<\/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_Oprirea_consumului_de_creatina_duce_la_pierderea_masei_musculare\"><\/span>5. Oprirea consumului de creatin\u0103 duce la pierderea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/creatina-hcl-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a>&nbsp;v\u0103 poate ajuta s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103, dar asta nu \u00eenseamn\u0103 c\u0103 v\u0103 ve\u021bi pierde toate #c\u00e2\u0219tigurile atunci c\u00e2nd \u00eenceta\u021bi s\u0103 o mai consuma\u021bi. At\u00e2ta timp c\u00e2t nu v\u0103 schimba\u021bi planul de antrenament sau alimenta\u021bia \u0219i continua\u021bi s\u0103 ave\u021bi un aport suficient de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, <strong>aceasta nu ar trebui s\u0103 v\u0103 afecteze fizicul \u00eentr-un mod semnificativ<\/strong>. Pute\u021bi pierde pu\u021bin volum muscular dac\u0103 utiliza\u021bi doze mai mari de creatin\u0103, care este asociat\u0103 cu mai mult\u0103 reten\u021bie de ap\u0103. Totu\u0219i, acest lucru nu \u00eenseamn\u0103 c\u0103 a\u021bi pierdut \u021besut muscular \u00een sine. \u00cen acest caz, va fi doar <strong>o pierdere de lichide<\/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>Ve\u021bi continua s\u0103 ave\u021bi niveluri mai ridicate de creatin\u0103 \u00een organism timp de aproximativ 4-6 s\u0103pt\u0103m\u00e2ni dup\u0103 \u00eencetarea consumului acesteia. Aici trebuie men\u021bionat \u0219i faptul c\u0103 aceast\u0103 substan\u021b\u0103 <strong>nu trebuie \u00eentrerupt\u0103<\/strong> \u0219i este sigur\u0103 chiar \u0219i \u00een cazul utiliz\u0103rii pe termen lung. Efectele negative nu au fost demonstrate nici \u00eentr-unul dintre cele mai lungi studii, care a durat 5 ani. <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alimenta\u021bie \u0219i ce fel de antrenament sunt cheia pentru a v\u0103 dezvolta masa muscular\u0103, consulta\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg\" alt=\"Creatina \u0219i masa muscular\u0103\" class=\"wp-image-482653\" style=\"width:843px;height:561px\" title=\"Creatina \u0219i masa muscular\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg 1433w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Creatina_cauzeaza_caderea_parului\"><\/span>6. Creatina cauzeaz\u0103 c\u0103derea p\u0103rului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acest mit se bazeaz\u0103 pe un studiu mai vechi<\/strong> \u00een care unii juc\u0103tori de rugby au consumat 25 g de creatin\u0103 timp de 7 zile \u0219i apoi au trecut la un aport de 5 g timp de 14 zile. Dup\u0103 acest timp, nivelul lor de dihidrotestosteron (DHT), un derivat al testosteronului, a crescut iar niveluri mai mari au fost asociate cu c\u0103derea p\u0103rului. Cu toate acestea, potrivit cercet\u0103torilor, cre\u0219terea DHT posibil s\u0103 se fi datorat \u0219i antrenamentului intens de for\u021b\u0103 \u00een care au fost implica\u021bi juc\u0103torii. De atunci, au fost efectuate o serie de alte studii similare, dar cu rezultate mixte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiile actuale nu au confirmat efectul <strong>creatinei asupra cre\u0219terii testosteronului total sau DHT asociat\u0103 cu c\u0103derea p\u0103rului<\/strong>, \u00eens\u0103 nici nu au ar\u0103tat un efect negativ asupra func\u021biei sexuale, care este, de asemenea, men\u021bionat\u0103 uneori \u00een leg\u0103tur\u0103 cu consumul de creatin\u0103. At\u00e2t c\u0103derea p\u0103rului, c\u00e2t \u0219i afectarea s\u0103n\u0103t\u0103\u021bii sexuale sunt mai tipice pentru consumul steroizilor. <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>Nivelurile s\u0103n\u0103toase de testosteron sunt deosebit de importante pentru s\u0103n\u0103tatea b\u0103rba\u021bilor. Dac\u0103 v\u0103 \u00eentreba\u021bi ce anume poate provoca sc\u0103derea acestuia, consulta\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-simptome-ale-deficitului-de-testosteron-care-sunt-cauzele-si-cum-se-poate-trata\/\" class=\"ek-link\">10 simptome ale deficitului de testosteron &#8211; care sunt cauzele \u0219i cum se poate trata?<\/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=\"7_Creatina_provoaca_acnee\"><\/span>7. Creatina provoac\u0103 acnee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Originea acestui mit provine probabil din presupunerea gre\u0219it\u0103 conform c\u0103reia creatina este un steroid anabolic. Efectele secundare ale acestora includ deteriorarea pielii \u0219i dezvoltarea acneei. Totu\u0219i, \u0219ti\u021bi deja c\u0103 aceast\u0103 substan\u021b\u0103 nu este deloc un steroid. Nici un studiu <strong>nu arat\u0103 dovezi care s\u0103 sugereze c\u0103 administrarea de creatin\u0103 poate d\u0103una pielii<\/strong>. Mai degrab\u0103, se pare c\u0103 realitatea este exact invers\u0103 \u0219i c\u0103 acest supliment ar putea ajuta pielea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatina este esen\u021bial\u0103 pentru metabolismul celular, chiar \u0219i \u00een piele. Aceasta contribuie la re\u00eennoirea celulelor pielii \u0219i, de asemenea, ajut\u0103 la men\u021binerea hidrat\u0103rii acestora. \u00cen plus, are efecte antioxidante, care ajut\u0103 la <strong>protejarea pielii \u00eempotriva radicalilor liberi (stres oxidativ)<\/strong>. Un efect pozitiv a fost observat \u00een studiile privind suplimentarea obi\u0219nuit\u0103 cu creatin\u0103, dar \u0219i cu aplicarea topic\u0103, spre exemplu sub form\u0103 de crem\u0103. <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce anume poate ajuta \u00een cazul pielii cu probleme \u0219i care sufer\u0103 de acnee, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cum-scapati-de-acnee-mai-putin-stres-o-greutate-sanatoasa-si-o-igiena-buna-pot-ajuta\/\" class=\"ek-link\"><strong>Cum s\u0103 sc\u0103pa\u021bi de acnee? Mai pu\u021bin stres, o greutate s\u0103n\u0103toas\u0103 \u0219i o igien\u0103 bun\u0103 pot ajuta<\/strong>.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Efectul creatinei asupra pielii\" class=\"wp-image-482669\" style=\"width:843px;height:562px\" title=\"Efectul creatinei asupra pielii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Creatina_este_potrivita_doar_pentru_sportivii_de_forta\"><\/span>8. Creatina este potrivit\u0103 doar pentru sportivii de for\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i de efectele creatinei beneficiaz\u0103 \u00een principal culturi\u0219tii, halterofilii, cross fitters \u0219i al\u021bi entuzia\u0219ti ai accesoriilor sportive din fier, creatina poate ajuta \u0219i al\u021bi sportivi s\u0103 aib\u0103 performan\u021be mai bune. De fapt, aceasta are efecte dovedite nu numai asupra dezvolt\u0103rii for\u021bei \u0219i a masei musculare.<\/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\">Conform studiilor, creatina poate \u00eembun\u0103t\u0103\u021bi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regenerarea organismului<\/li>\n\n\n\n<li>depozitarea glicogenului carbohidrat \u00een mu\u0219chi<\/li>\n\n\n\n<li>acidificarea mu\u0219chilor<\/li>\n\n\n\n<li>toleran\u021ba la c\u0103ldur\u0103 \u0219i la antrenamentele solicitante<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, <strong>sportivii de rezisten\u021b\u0103 (alerg\u0103torii, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-beneficii-ale-inotului-care-o-sa-va-faca-sa-mergeti-la-piscina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00eenot\u0103torii<\/a>), sprinterii, sportivii de echip\u0103 (juc\u0103torii de hochei, fotbali\u0219tii, baschetbali\u0219tii) sau lupt\u0103torii (MMA, boxerii)<\/strong> pot beneficia \u0219i ei de suplimentarea cu creatin\u0103.<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>\u00cen cazul \u00een care face\u021bi jogging sau v\u0103 implica\u021bi \u00een alte activit\u0103\u021bi de rezisten\u021b\u0103 \u0219i v\u0103 \u00eentreba\u021bi ce alte suplimente v\u0103 pot ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi performan\u021ba sportiv\u0103, le ve\u021bi g\u0103si \u00een articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" class=\"ek-link\">Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/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=\"9_Doar_barbatii_beneficiaza_de_consumul_de_creatina\"><\/span>9. Doar b\u0103rba\u021bii beneficiaz\u0103 de consumul de creatin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu mai este adev\u0103rat faptul c\u0103 doar b\u0103rba\u021bii \u00ee\u0219i doresc o mas\u0103 muscular\u0103 mai mare \u0219i o for\u021b\u0103 crescut\u0103, iar femeile fac exerci\u021bii fizice doar pentru a pierde \u00een greutate. Multe dintre acestea se antreneaz\u0103 \u00een mod regulat \u0219i ridic\u0103 greut\u0103\u021bi mari pentru c\u0103 \u0219tiu c\u0103 acest lucru le va oferi o siluet\u0103 mai atractiv\u0103, mai mult\u0103 \u00eencredere \u00een sine \u0219i un corp mai s\u0103n\u0103tos. <strong>Femeile vor, de asemenea, s\u0103 se simt\u0103 \u0219i s\u0103 arate puternice, a\u0219a c\u0103 nu exist\u0103 niciun motiv pentru care s\u0103 nu-\u0219i sus\u021bin\u0103 eforturile cu un supliment func\u021bional precum <a href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatina<\/a><\/strong>. De\u0219i eficacitatea acestui supliment a fost studiat\u0103 mai des la b\u0103rba\u021bi, acest lucru a fost confirmat \u0219i \u00een cazul femeilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, femeile au \u00een mod natural niveluri mai sc\u0103zute de creatin\u0103 \u00een corpul lor din cauza masei musculare mai mici dec\u00e2t a b\u0103rba\u021bilor \u0219i au un aport mai sc\u0103zut de creatin\u0103 din alimenta\u021bia lor. Nivelul acestei substan\u021be \u00een organismul lor se poate modifica \u00een func\u021bie de faza ciclului lor menstrual \u0219i de modific\u0103rile hormonale. Astfel, suplimentarea poate sus\u021bine un nivel stabil de creatin\u0103 \u00een organism. Dac\u0103 \u021binem cont de toate lucrurile acestea, putem observa c\u0103 <strong>administrarea de suplimente alimentare cu creatin\u0103 poate fi \u0219i mai eficient\u0103 pentru femei dec\u00e2t pentru b\u0103rba\u021bi. <\/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>Suplimentarea func\u021bioneaz\u0103 cel mai bine atunci c\u00e2nd este combinat\u0103 cu antrenamente de calitate. Dac\u0103 v\u0103 \u00eentreba\u021bi ce poate face antrenamentul cu greut\u0103\u021bi pentru femei, afla\u021bi \u00een articolul nostru intitulat <strong><a aria-label=\"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/6-motive-pentru-care-femeile-ar-trebui-sa-se-antreneze1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Antrenament de for\u021b\u0103 pentru femei? Da! 12 motive pentru a practica antrenamente de for\u021b\u0103.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"Beneficiile creatinei pentru femei\" class=\"wp-image-482685\" style=\"width:843px;height:562px\" title=\"Beneficiile creatinei pentru femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Este_necesara_faza_de_saturatie\"><\/span>10. Este necesar\u0103 faza de satura\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protocolul tradi\u021bional de suplimentare pentru dozarea creatinei presupune o faz\u0103 de satura\u021bie. Aceasta dureaz\u0103 <strong>5\u20137 zile<\/strong>, timp \u00een care lua\u021bi <strong>20-25 g<\/strong> din aceast\u0103 substan\u021b\u0103, ceea ce va asigura o refacere rapid\u0103 a rezervelor de creatin\u0103 din organism (\u00een aproximativ o s\u0103pt\u0103m\u00e2n\u0103), apoi se trece la<strong> aportul de \u00eentre\u021binere&nbsp;de 3-5 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul fazei de satura\u021bie, \u00eens\u0103, riscul de efecte secundare, cum ar fi cre\u0219terea reten\u021biei de ap\u0103 sau tulbur\u0103ri digestive este crescut. A\u0219adar, vestea bun\u0103 este c\u0103, <strong>potrivit studiilor actuale, \u0219tim deja c\u0103 faza de satura\u021bie nu este necesar\u0103 \u00een ceea ce prive\u0219te eficacitatea creatinei.<\/strong> Astfel, nu ezita\u021bi s\u0103 \u00eencepe\u021bi cu o doz\u0103 de 3-5 g de creatin\u0103 pe zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i <strong>rezervele maxime de creatin\u0103 din organism<\/strong> vor fi atinse ceva mai t\u00e2rziu (aproximativ <strong>28 de zile<\/strong> fa\u021b\u0103 de <strong>5-7 zile \u00een cazul unei faze de satura\u021bie)<\/strong>, cel mai probabil ve\u021bi evita eventualele reac\u021bii adverse. <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_Consumul_de_creatina_trebuie_repetat\"><\/span>11. Consumul de creatin\u0103 trebuie repetat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mersul pe biciclet\u0103, sau luarea unei pauze \u0219i re\u00eenceperea consumului de suplimente alimentare dup\u0103 un timp este uneori recomandat\u0103, deoarece organismul dezvolt\u0103 o toleran\u021b\u0103 la ingredientul activ. \u00cen cazul creatinei \u00eens\u0103, aceast\u0103 toleran\u021b\u0103 nu apare \u00een general \u0219i este <strong>eficient\u0103 chiar \u0219i pe termen lung<\/strong>. \u00cen plus, nici nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la siguran\u021ba acesteia, deoarece doza recomandat\u0103 (3-5 g\/zi) este sigur\u0103 pentru persoanele s\u0103n\u0103toase chiar \u0219i pe termen lung (conform studiilor cu o durat\u0103 de p\u00e2n\u0103 la 5 ani).&nbsp;<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_Creatina_trebuie_luata_la_o_anumita_ora\"><\/span>12. Creatina trebuie luat\u0103 la o anumit\u0103 or\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0103rerile despre cel mai bun moment pentru a lua creatin\u0103 variaz\u0103. Unii o recomand\u0103 diminea\u021ba, al\u021bii \u00eenainte sau dup\u0103 antrenament. <strong>\u00cen realitate, acest aspect nu conteaz\u0103 at\u00e2t de mult ca efect \u0219i pe termen lung.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Principalul lucru este s\u0103 fi\u021bi consecven\u021bi \u0219i s\u0103 nu uita\u021bi de doza zilnic\u0103 chiar \u0219i \u00een zilele f\u0103r\u0103 antrenament. Aminti\u021bi-v\u0103 \u00eentotdeauna c\u0103 <strong>nu este recomandabil s\u0103 lua\u021bi creatina pe stomacul gol<\/strong> \u0219i nu uita\u021bi s\u0103 o consuma\u021bi cu mult\u0103 ap\u0103. \u00cencerca\u021bi s\u0103 v\u0103 crea\u021bi propria rutin\u0103 \u0219i s\u0103 lua\u021bi creatin\u0103 aproximativ la acelea\u0219i ore. Astfel, v\u0103 ve\u021bi forma un obicei \u0219i nu ve\u021bi uita s\u0103 lua\u021bi acest supliment. <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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg\" alt=\"Cum s\u0103 lua\u021bi creatin\u0103?\" class=\"wp-image-482706\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 lua\u021bi creatin\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Creatina_nu_trebuie_luata_niciodata_impreuna_cu_cofeina\"><\/span>13. Creatina nu trebuie luat\u0103 niciodat\u0103 \u00eempreun\u0103 cu cofein\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\"Cofeina (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cofeina<\/a>, ca \u0219i creatina, este una dintre cele mai cunoscute substan\u021be \u00een r\u00e2ndul sportivilor. Aceasta este folosit\u0103 \u00een principal \u00eenainte de antrenament ca supliment de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a>, ceea ce asigur\u0103 doza de energie pentru pornirea antrenamentului. A\u0219a c\u0103 apare \u00eentrebarea, este indicat s\u0103 combina\u021bi creatina cu cofeina?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate a\u021bi auzit c\u0103 nu este o idee bun\u0103, pentru c\u0103 un studiu vechi din 1996 sus\u021bine reducerea efectului creatinei de c\u0103tre cofein\u0103. Cu toate acestea, <strong>nu exist\u0103 suficiente dovezi \u00een literatura actual\u0103 pentru a confirma efectul negativ al cofeinei asupra creatinei.<\/strong> Chiar \u0219i a\u0219a, dac\u0103 dori\u021bi s\u0103 minimiza\u021bi orice posibil\u0103 reducere a eficacit\u0103\u021bii creatinei, cel mai bine este s\u0103 lua\u021bi cele dou\u0103 substan\u021be separat. Cofeina (con\u021binut\u0103 \u00eentr-un pre-antrenament complex, spre exemplu) \u00eenainte de antrenament \u0219i creatina dup\u0103 antrenament sau \u00een alte momente din timpul zilei. <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>Tot ce trebuie s\u0103 \u0219ti\u021bi despre consumul de cofein\u0103 \u00eenainte de un antrenament poate fi g\u0103sit \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cofeina \u00eenainte de antrenament: func\u021bii, beneficii, riscuri \u0219i dozare.<\/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=\"Cum_sa_luati_creatina\"><\/span>Cum s\u0103 lua\u021bi creatin\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi alege un supliment cu o singur\u0103 component\u0103, \u00een mod ideal <a href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatin\u0103 monohidrat<\/a>, care are cele mai dovedite efecte, sau un supliment <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multi-component<\/a> ce con\u021bine 7 forme de creatin\u0103 pentru a profita la maximum de diferitele beneficii ale acestor forme dintr-un singur produs.<\/li>\n\n\n\n<li>Pute\u021bi \u00eencerca \u0219i creatin\u0103 monohidrat sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/creatina-tabs-1000mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a>.<\/li>\n\n\n\n<li>Lua\u021bi 3-5 g zilnic \u00eenainte, \u00een timpul sau dup\u0103 efort. \u00centr-o zi f\u0103r\u0103 antrenament, consuma\u021bi \u00een orice moment al zilei.<\/li>\n\n\n\n<li>Be\u021bi mult\u0103 ap\u0103 atunci c\u00e2nd lua\u021bi creatin\u0103. <\/li>\n\n\n\n<li>Prin combina\u021bia cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a> sau <a href=\"https:\/\/gymbeam.ro\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bi<\/a>, pute\u021bi cre\u0219te rezervele de creatin\u0103 din organism. <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>Pute\u021bi afla mai multe despre consumul de creatin\u0103 \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103?<\/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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen articolul nostru de ast\u0103zi, am aruncat o privire asupra celor mai cunoscute mituri despre creatin\u0103. \u00cen baza faptelor dovedite \u0219tiin\u021bific, acum \u0219ti\u021bi c\u0103 este <strong>o substan\u021b\u0103 eficient\u0103 \u0219i sigur\u0103 care poate cre\u0219te performan\u021ba sportiv\u0103<\/strong>. Creatina este potrivit\u0103 at\u00e2t pentru sportivii de for\u021b\u0103, c\u00e2t \u0219i pentru cei de vitez\u0103, beneficiind at\u00e2t b\u0103rba\u021bii, c\u00e2t \u0219i femeile de propriet\u0103\u021bile sale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persoanele s\u0103n\u0103toase nu trebuie s\u0103-\u0219i fac\u0103 griji cu privire la efectele negative asupra func\u021biei renale \u0219i hepatice, a calit\u0103\u021bii pielii sau chiar a c\u0103derii p\u0103rului, chiar \u0219i \u00een cazul consumului prelungit de creatin\u0103. <strong>Cu toate acestea, nu uita\u021bi de aportul recomandat, care este \u00een intervalul 3-5 g pe zi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol \u0219i considera\u021bi c\u0103 a\u021bi \u00eenv\u0103\u021bat ceva nou? Nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri care e posibil s\u0103 mai cread\u0103 \u00eenc\u0103 unele dintre miturile existente despre creatin\u0103.<\/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>Exist\u0103 \u00eenc\u0103 o mul\u021bime de informa\u021bii gre\u0219ite care circul\u0103 despre creatin\u0103 cu privire la consumul \u0219i efectele sale secundare. Poate creatina s\u0103 afecteze func\u021bia rinichilor, s\u0103 provoace c\u0103derea p\u0103rului sau s\u0103 ac\u021bioneze similar cu steroizii? Toate aceste informa\u021bii le ve\u021bi g\u0103si \u00een articolul nostru.<\/p>\n","protected":false},"author":129,"featured_media":482583,"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":[71],"tags":[6770,6938,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-488493","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-creatina","9":"tag-mituri","10":"tag-sanatate","11":"tag-suplimente-nutritive","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>Creatina: mituri \u0219i adev\u0103ruri despre efectele secundare, aportul recomandat \u0219i siguran\u021ba consumului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este creatina \u0219i cum s\u0103 o lua\u021bi corect? 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