{"id":491962,"date":"2023-09-05T15:02:51","date_gmt":"2023-09-05T13:02:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=491962"},"modified":"2025-09-26T15:55:54","modified_gmt":"2025-09-26T13:55:54","slug":"4-mita-i-cinjenice-o-nuspojavama-kreatina","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/","title":{"rendered":"Kreatin: mitovi i \u010dinjenice o nuspojavama, preporu\u010denom unosu i sigurnosti"},"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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#Sto_je_kreatin\" title=\"\u0160to je kreatin?\">\u0160to 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#Kakvi_su_ucinci_kreatina\" title=\"Kakvi su u\u010dinci kreatina?\">Kakvi su u\u010dinci 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#Koliko_dugo_traju_povecane_zalihe_kreatina_u_tijelu\" title=\"Koliko dugo traju pove\u0107ane zalihe kreatina u tijelu?\">Koliko dugo traju pove\u0107ane zalihe kreatina u tijelu?<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#13_najvecih_mitova_o_koristenju_kreatina\" title=\"13 najve\u0107ih mitova o kori\u0161tenju kreatina\">13 najve\u0107ih mitova o kori\u0161tenju 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#2_Kreatin_ostecuje_bubrege_i_jetru\" title=\"2. Kreatin o\u0161te\u0107uje bubrege i jetru\">2. Kreatin o\u0161te\u0107uje bubrege i jetru<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#3_Kreatin_stvara_diuretski_ucinak\" title=\"3. Kreatin stvara diuretski u\u010dinak\">3. Kreatin stvara diuretski u\u010dinak<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#4_Kreatin_je_krivac_za_probavne_smetnje\" title=\"4. Kreatin je krivac za probavne smetnje\">4. Kreatin je krivac za probavne smetnje<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#5_Prestanak_uzimanja_kreatina_dovodi_do_gubitka_misica\" title=\"5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107a\">5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107a<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#6_Kreatin_uzrokuje_gubitak_kose\" title=\"6. Kreatin uzrokuje gubitak kose\">6. Kreatin uzrokuje gubitak kose<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#7_Kreatin_uzrokuje_akne\" title=\"7. Kreatin uzrokuje akne\">7. Kreatin uzrokuje 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#8_Kreatin_je_prikladan_samo_za_sportase_snage\" title=\"8. Kreatin je prikladan samo za sporta\u0161e snage\">8. Kreatin je prikladan samo za sporta\u0161e snage<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#9_Samo_muskarci_imaju_koristi_od_upotrebe_kreatina\" title=\"9. Samo mu\u0161karci imaju koristi od upotrebe kreatina\">9. Samo mu\u0161karci imaju koristi od upotrebe kreatina<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#10_Faza_zasicenja_loading_phase_je_neophodna\" title=\"10. Faza zasi\u0107enja (loading phase) je neophodna\">10. Faza zasi\u0107enja (loading phase) je neophodna<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#11_Kreatin_se_mora_ciklirati\" title=\"11. Kreatin se mora ciklirati\">11. Kreatin se mora ciklirati<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#12_Kreatin_treba_uzimati_u_odredeno_vrijeme\" title=\"12. Kreatin treba uzimati u odre\u0111eno vrijeme\">12. Kreatin treba uzimati u odre\u0111eno vrijeme<\/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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#13_Kreatin_se_nikada_ne_smije_uzimati_zajedno_s_kofeinom\" title=\"13. Kreatin se nikada ne smije uzimati zajedno s kofeinom\">13. Kreatin se nikada ne smije uzimati zajedno 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#Kako_uzimati_kreatin\" title=\"Kako uzimati kreatin?\">Kako uzimati 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.hr\/blog\/4-mita-i-cinjenice-o-nuspojavama-kreatina\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin je jedan od najpopularnijih dodataka prehrani me\u0111u sporta\u0161ima. Mo\u017ee se pohvaliti znanstveno dokazanim u\u010dincima na <strong>sportske performanse, snagu i rast mi\u0161i\u0107ne mase.<\/strong> Unato\u010d tome, postoji mnogo mitova i mnogo dezinformacija o tome. Oni se uglavnom odnose na njegovu pravilnu upotrebu, nuspojave ili pitanja o tome za koga je kreatin zapravo prikladan. U dana\u0161njem \u0107emo se \u010dlanku pobli\u017ee osvrnuti na one koji stalno cirkuliraju i otkriti \u0161to je istina, a \u0161to samo bespotrebna hajka.<\/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=\"Sto_je_kreatin\"><\/span>\u0160to je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> je <strong>prirodna tvar koja se nalazi u tijelu<\/strong>, a koja se uglavnom nalazi u obliku fosfokreatina (PCr) u mi\u0161i\u0107ima i mozgu. Tijelo ga mo\u017ee proizvesti u odre\u0111enoj koli\u010dini iz 3 aminokiseline u oblikuf <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginina<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glicin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glicina<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-metionin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">metionina<\/a>. Istodobno, kreatin se prirodno nalazi u hrani koju jedete, uglavnom u namirnicama \u017eivotinjskog podrijetla (meso, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riba<\/a>, mlije\u010dni proizvodi).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin tijelo koristi za najosnovnije procese. <strong>Sudjeluje u stvaranju energije<\/strong> koju zatim koristite za kretanje, mentalne funkcije i druge potrebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uglavnom je uklju\u010den u <strong>regeneraciju ATP-a<\/strong> (adenozin trifosfata) koji je osnovni izvor energije va\u0161eg tijela. Zahvaljuju\u0107i optimalnoj opskrbi kreatina u tijelu, <strong>energija se mo\u017ee brzo obnoviti a ona se zatim mo\u017ee koristiti primjerice za rad mi\u0161i\u0107a<\/strong>. Na taj na\u010din mo\u017ee <strong>pove\u0107ati fizi\u010dku izvedbu<\/strong>, osobito tijekom kratkih uzastopnih intervala intenzivnog treninga, \u0161to je posebno klju\u010dno u sportovima snage, brzine i timskim sportovima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga na unos ove supstance posebno paze sporta\u0161i. Naj\u010de\u0161\u0107e ga uzimaju u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-creapure-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatin monohidrata<\/strong><\/a> koji je po djelovanju i sigurnosti najpouzdaniji oblik kreatina. Me\u0111utim, neki ljudi mo\u017eda vi\u0161e vole <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatin hidroklorid (HCl)<\/a>, puferirani kreatin ili druge oblike kreatina. Me\u0111utim, uz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplemente s vi\u0161e sastojaka<\/a>, kreatin mo\u017eete uzimati u nekoliko oblika odjednom i izvu\u0107i maksimalnu korist od razli\u010ditih vrsta ove tvari. <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>Ako \u017eelite saznati vi\u0161e o razli\u010ditim oblicima kreatina, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sve-sto-trebate-znati-o-kreatinu-i-njegovim-oblicima\/#Kreatin_a_jeho_formy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sve \u0161to trebate znati o kreatinu i njegovim razli\u010ditim oblicima.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"\u0160to je kreatin?\" class=\"wp-image-482589\" style=\"width:843px;height:562px\" title=\"\u0160to je kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakvi_su_ucinci_kreatina\"><\/span>Kakvi su u\u010dinci kreatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreatin mo\u017ee obnoviti zalihe ATP-a koje se u na\u0161em tijelu brzo tro\u0161e tijekom intenzivne tjelesne aktivnosti. Stoga podr\u017eava<strong> odr\u017eavanje i pobolj\u0161anje performansi.<\/strong><\/li>\n\n\n\n<li>Osobito je koristan tijekom kratkih naleta snage koji traju od 2 do 10 sekundi.<\/li>\n\n\n\n<li><strong>Uglavnom se koristi u sportovima snage<\/strong> (dizanje utega, powerlifting, bodybuilding), <strong>sportovima povezanim s brzinom i timskim sportovima<\/strong> (atletika, nogomet, ko\u0161arka, hokej).<\/li>\n\n\n\n<li>Me\u0111utim, osim same izvedbe, studije pokazuju da tako\u0111er<strong> poti\u010de rast snage, mi\u0161i\u0107ne mase, oporavak, pa \u010dak i performanse izdr\u017eljivosti.<\/strong> <span style=\"color: #ff6600\">[2-4]<\/span><\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee <strong>povratiti energiju za funkcije mozga kao \u0161to su pam\u0107enje, razmi\u0161ljanje i koncentracija.<\/strong> To ga tako\u0111er \u010dini jednim od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nootropika<\/a> koji su popularni me\u0111u studentima, umjetnicima i drugima s mentalno zahtjevnim poslovima. <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>U slu\u010daju da \u017eelite saznati vi\u0161e o u\u010dincima kreatina na va\u0161e zdravlje i sportsku izvedbu, prona\u0107i \u0107ete sve \u0161to trebate znati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kreatin-nije-samo-za-misice-i-snagu-koji-su-njegovi-ucinci-na-mozak-imunitet-i-cjelokupno-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin nije samo za mi\u0161i\u0107e i snagu. Kakve u\u010dinke ima na mozak, imunitet i cjelokupno zdravlje?<\/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=\"Koliko_dugo_traju_povecane_zalihe_kreatina_u_tijelu\"><\/span>Koliko dugo traju pove\u0107ane zalihe kreatina u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako kreatin ne nadokna\u0111ujete dodacima, ve\u0107 se oslanjate samo na njegovu prirodnu proizvodnju u tijelu i unos prehranom, imate <strong>kapacitet od otprilike 60 &#8211; 80 % u tijelu.<\/strong><\/li>\n\n\n\n<li>Ako<strong> kreatin<\/strong> po\u010dnete uzimati i kroz suplemente <strong>(3 &#8211; 5 g dnevno),<\/strong> pove\u0107at \u0107ete <strong>zalihe kreatina za 20 &#8211; 40 % u otprilike 28 dana.<\/strong><\/li>\n\n\n\n<li>Za odr\u017eavanje ove vrijednosti dovoljno je dosljedno nastaviti s unosom od 3 &#8211; 5 g\/dan.<\/li>\n\n\n\n<li>S druge strane, ako se <strong>prekine kori\u0161tenje kreatina,<\/strong> razine u tijelu \u0107e se <strong>vratiti na po\u010detnu razinu nakon 4 &#8211; 6 tjedana.<\/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=\"13_najvecih_mitova_o_koristenju_kreatina\"><\/span>13 najve\u0107ih mitova o kori\u0161tenju kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> je jedan od najpopularnijih dodataka prehrani me\u0111u sporta\u0161ima. Me\u0111utim, \u010desto ni njima nisu jasni neki problemi u vezi s <strong>pravilnim unosom, nuspojavama<\/strong> i drugim aspektima povezanim s uporabom ove tvari. Hajde da vam ovo jednom zauvijek razjasnimo.<\/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\u010dki steroidi (AAS) su skupina tvari koje uklju\u010duju hormon testosteron i sli\u010dne umjetno proizvedene hormone sa sli\u010dnim u\u010dincima. Zajedni\u010dki nazivnik je i donekle sli\u010dna kemijska struktura, \u010desta potreba za ubrizgavanjem, visoka opasnost po zdravlje i prije svega ilegalnost. Koriste se s ciljem maksimalne izgradnje mi\u0161i\u0107ne mase, koja prirodno ne bi narasla u tolikoj mjeri. <strong>Kreatin je po kemijskoj strukturi i djelovanju daleko od sli\u010dnosti ovim tvarima<\/strong>. To je legalna, prirodna tvar za tijelo s potvr\u0111enom zdravstvenom ispravno\u0161\u0107u, za razliku od anabolika. <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 mo\u017eda nije steroid, ali definitivno ima ne\u0161to za ponuditi u smislu izgradnje mi\u0161i\u0107ne mase. Vi\u0161e o tome mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vodic-o-kreatinu-za-maksimalni-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vodi\u010d za kreatin za maksimalan rast mi\u0161i\u0107a.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Je li kreatin steroid?\" class=\"wp-image-482605\" style=\"width:843px;height:562px\" title=\"Je li kreatin steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kreatin_ostecuje_bubrege_i_jetru\"><\/span>2. Kreatin o\u0161te\u0107uje bubrege i jetru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolizam kreatina u tijelu proizvodi otpadni produkt <strong>kreatinin<\/strong>&nbsp;koji se iz tijela izlu\u010duje putem bubrega. Tijelo bi tada moglo imati vi\u0161e posla za uklanjanje ove tvari. Zbog toga su mnogi ljudi zabrinuti da \u0107e uzimanje kreatina previ\u0161e opteretiti njihove bubrege. <strong>Povi\u0161ene razine kreatinina<\/strong> tako\u0111er su simptom odre\u0111enih bolesti ovog organa. Me\u0111utim, to ne zna\u010di automatski da \u0107ete kreatinom o\u0161tetiti bubrege.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stvarnost, zasnovana na \u010dinjenicama iz znanosti, je da ako se po\u0161tuje preporu\u010deni unos (3 &#8211; 5 g dnevno), do\u0107i \u0107e samo do <strong>kratkotrajnog pove\u0107anja razine kreatinina, \u0161to \u0107e zdravi bubrezi lako ukloniti.<\/strong> \u010cak ni dugotrajne studije nisu dokazale negativan u\u010dinak upotrebe kreatina na rad bubrega. Potonje nije primije\u0107eno ni nakon 12 tjedana suplementacije kreatinom (20 g tijekom 5 dana, zatim 5 g) kod osoba s vi\u0161im unosom proteina (\u2265 1,2 g po kg tjelesne te\u017eine). <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>Na kraju, ali ne i najmanje va\u017eno, ne treba zaboraviti da ljudi s ve\u0107im udjelom mi\u0161i\u0107ne mase i ve\u0107im unosom proteina mogu imati prirodno pove\u0107ane vrijednosti 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\">Preporu\u010dene vrijednosti unosa kreatinina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u0161karci:<\/strong> 60 \u2013 110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>\u017dene:<\/strong> 45 \u2013 90 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*svaki laboratorij mo\u017ee imati malo druga\u010diju preporu\u010denu vrijednost unosa<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>Negativan u\u010dinak kreatina na funkciju jetre nije znanstveno potkrijepljen nikakvim dokazima. <strong>U trenutnim studijama, normalna doza ne uzrokuje o\u0161te\u0107enje jetre kod zdravih pojedinaca.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"U\u010dinak kreatina na bubrege i jetru\" class=\"wp-image-482621\" style=\"width:843px;height:562px\" title=\"U\u010dinak kreatina na bubrege i jetru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kreatin_stvara_diuretski_ucinak\"><\/span>3. Kreatin stvara diuretski u\u010dinak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je osmotski aktivna tvar sli\u010dna <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidratima <\/a>ili soli. To zna\u010di da na sebe ve\u017ee vodu u mi\u0161i\u0107u. No, za razliku od soli, voda se zadr\u017eava unutar stanica.<strong> Tako vas ne\u0107e naduti kao nakon pojedenog pakiranja slanog \u010dipsa, ve\u0107 \u0107e vam napumpati mi\u0161i\u0107e.<\/strong> Vi\u0161e vode u mi\u0161i\u0107ima tako\u0111er je pozitivno u smislu bolje hidratacije i podno\u0161enja vru\u0107eg vremena. <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>U pro\u0161losti se tako\u0111er naga\u0111alo da kreatin uzrokuje dehidraciju i gr\u010deve u mi\u0161i\u0107ima. To je bilo zbog njegovog u\u010dinka na stani\u010dno zadr\u017eavanje vode, \u0161to bi teoretski moglo poremetiti ukupnu ravnote\u017eu vode u tijelu. Me\u0111utim, novije studije opovrgle su ove tvrdnje i vi\u0161e se sla\u017eu oko <strong>pozitivnog u\u010dinka kreatina na hidrataciju i funkciju mi\u0161i\u0107a.<\/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 dobre vijesti za \u017eene koje se boje da \u0107e uzimanjem kreatina dobiti koji kilogram i postati Hulkova sestra. Iako postoje iznimke i individualne razlike, studije su pokazale da uzimanje <strong>redovite doze kreatina (3 &#8211; 5 grama) dovodi do minimalnog zadr\u017eavanja vode, a time i ukupnog pove\u0107anja tjelesne te\u017eine.<\/strong> U slu\u010daju vi\u0161ih doza (&gt;15 g\/dan), maksimalni dobitak tjelesne vode bio je oko 2 litre. Ali kao \u0161to ve\u0107 znate, uzimanje ve\u0107ih doza je prakti\u010dki besmisleno. <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>Ako ste zabrinuti zbog zadr\u017eavanja vode, a ne znate \u0161to je tome uzrok i \u0161to u\u010diniti u vezi s tim, savjeti u na\u0161em \u010dlanku mogu vam biti od pomo\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se rije\u0161iti te\u017eine uzrokovane vodom i smanjiti njezino zadr\u017eavanje?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Kreatin i zadr\u017eavanje vode\" class=\"wp-image-482637\" style=\"width:843px;height:563px\" title=\"Kreatin i zadr\u017eavanje 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kreatin_je_krivac_za_probavne_smetnje\"><\/span>4. Kreatin je krivac za probavne smetnje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ubacite li nuspojave kreatina u tra\u017eilicu, vjerojatno \u0107ete odmah dobiti probavne smetnje. Neki ljudi zapravo mogu osjetiti nadutost, bolove u trbuhu ili druge probavne probleme. Me\u0111utim, ti su slu\u010dajevi prili\u010dno rijetki i \u010desto su povezani s<strong> ve\u0107im unosom kreatina odjednom<\/strong> (&gt;10 g) ili uzimanjem ovog dodatka tijekom posta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probavne probleme obi\u010dno mo\u017eete izbje\u0107i ako ve\u0107u koli\u010dinu kreatina (&gt; 5 g\/dan) rasporedite u <strong>nekoliko manjih obroka<\/strong> i <strong>idealno<\/strong> ga uzimate<strong> uz obroke<\/strong>. Tako\u0111er, svakako pijte puno vode. Osim toga, kao \u0161to je ve\u0107 utvr\u0111eno, tako velike doze su potpuno nepotrebne. <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>Ako patite od nadutog trbuha, uzrok mo\u017ee biti negdje drugdje. Naj\u010de\u0161\u0107e uzroke mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\"><strong>\u0160to mo\u017ee uzrokovati naduti trbuh i kako se toga rije\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=\"5_Prestanak_uzimanja_kreatina_dovodi_do_gubitka_misica\"><\/span>5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> mo\u017ee pomo\u0107i vam pomo\u0107i u izgradnji mi\u0161i\u0107a, ali to ne zna\u010di da \u0107ete izgubiti sav #dobitaknami\u0161i\u0107nojmasi kada ga prestanete uzimati. Sve dok ne promijenite svoj plan treninga ili prehranu i nastavite paziti da unosite dovoljno &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a>, to <strong>ne bi trebalo zna\u010dajno utjecati na va\u0161u tjelesnu gra\u0111u.<\/strong> Mo\u017eete izgubiti malo volumena mi\u0161i\u0107a ako koristite ve\u0107e doze kreatina, \u0161to je povezano s ve\u0107im zadr\u017eavanjem vode. Me\u0111utim, to ne zna\u010di da ste izgubili samo mi\u0161i\u0107no tkivo. U ovom slu\u010daju, to <strong>\u0107e biti samo gubitak teku\u0107ine.<\/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>I dalje \u0107ete imati povi\u0161ene razine kreatina u tijelu oko 4 &#8211; 6 tjedana nakon prestanka njegovog uzimanja. U tom pogledu tako\u0111er treba spomenuti da <strong>uzimanje kreatina ne treba prekidati<\/strong> i siguran je \u010dak i uz dugotrajnu upotrebu. Negativni u\u010dinci nisu prikazani u jednoj od najdugotrajnijih studija, koja je trajala 5 godina. <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><span style=\"font-size: 1rem\">Ako se pitate koja su prehrana i trening klju\u010dni za izgradnju mi\u0161i\u0107a, pogledajte na\u0161 \u010dlanak <\/span><a class=\"ek-link\" style=\"background-color: #ffffff;font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati da dobijete mi\u0161i\u0107e.<\/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=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg\" alt=\"Kreatin i mi\u0161i\u0107na masa\" class=\"wp-image-482653\" style=\"width:843px;height:561px\" title=\"Kreatin i mi\u0161i\u0107na masa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg 1433w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kreatin_uzrokuje_gubitak_kose\"><\/span>6. Kreatin uzrokuje gubitak kose<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ovaj mit se temelji na starijoj studiji<\/strong> u kojoj su igra\u010di ragbija uzimali 25 g kreatina tijekom 7 dana, a zatim su pre\u0161li na unos od 5 g tijekom 14 dana. Nakon tog vremena, njihove su razine dihidrotestosterona (DHT), derivata testosterona, porasle te su vi\u0161e razine povezane s gubitkom kose. Me\u0111utim, prema istra\u017eiva\u010dima, do pove\u0107anja DHT-a moglo je do\u0107i i zbog intenzivnog treninga snage kojim su se bavili igra\u010di. Od tada je proveden niz sli\u010dnih studija, ali s mje\u0161ovitim rezultatima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutna znanost nije potvrdila u\u010dinak<strong> kreatina na pove\u0107anje ukupnog testosterona ili DHT-a povezanog s gubitkom kose.<\/strong> Niti je pokazao negativan u\u010dinak na seksualnu funkciju, \u0161to se tako\u0111er ponekad spominje u vezi s upotrebom kreatina. I gubitak kose i naru\u0161eno seksualno zdravlje tipi\u010dniji su za kori\u0161tenje steroida. <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>Zdrave razine testosterona posebno su va\u017ene za zdravlje mu\u0161karaca. Ako se pitate \u0161to mo\u017ee uzrokovati njegov pad, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 znakova manjka testosterona \u2013 \u0161to ga uzrokuje i kako to rije\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_uzrokuje_akne\"><\/span>7. Kreatin uzrokuje akne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podrijetlo ovog mita vjerojatno proizlazi iz pogre\u0161ne pretpostavke da je kreatin anaboli\u010dki steroid. Njihove nuspojave uklju\u010duju propadanje ko\u017ee i razvoj akni. Me\u0111utim, ve\u0107 znate da kreatin definitivno nije steroid, a niti jedna studija<strong> ne pru\u017ea dokaze da uzimanje kreatina mo\u017ee pogor\u0161ati va\u0161u ko\u017eu.<\/strong> Dapa\u010de, \u010dini se da je stvarnost upravo suprotna i da bi ovaj dodatak mogao pomo\u0107i 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\u010dan za metabolizam stanica, \u010dak i u ko\u017ei. Doprinosi obnovi stanica ko\u017ee i poma\u017ee u odr\u017eavanju njihove hidratacije. Osim toga, ima antioksidativno djelovanje koje poma\u017ee u<strong> za\u0161titi ko\u017ee od slobodnih radikala (oksidativni stres).<\/strong> Pozitivan u\u010dinak uo\u010den je u studijama s redovitom suplementacijom kreatina, ali i lokalnom primjenom, primjerice u obliku 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>Ako se pitate \u0161to mo\u017ee pomo\u0107i kod problemati\u010dne ko\u017ee i akni, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se rije\u0161iti akni? Smanjenje stresa, zdrava te\u017eina i dobra higijena mogu pomo\u0107i.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"U\u010dinak kreatina na ko\u017eu\" class=\"wp-image-482669\" style=\"width:843px;height:562px\" title=\"U\u010dinak kreatina na ko\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Kreatin_je_prikladan_samo_za_sportase_snage\"><\/span>8. Kreatin je prikladan samo za sporta\u0161e snage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako u\u010dinci kreatina uglavnom pogoduju bodybuilderima, diza\u010dima utega, crossfiterima i drugim ljubiteljima dizanja utega, on tako\u0111er mo\u017ee pomo\u0107i drugim sporta\u0161ima da postignu bolje rezultate. Naime, ima dokazane u\u010dinke i to ne samo na rast snage i mi\u0161i\u0107ne 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\">Prema studijama, kreatin mo\u017ee pobolj\u0161ati:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regeneraciju<\/li>\n\n\n\n<li>skladi\u0161tenje ugljikohidratnog glikogena u mi\u0161i\u0107ima<\/li>\n\n\n\n<li>zakiseljavanje mi\u0161i\u0107a<\/li>\n\n\n\n<li>toleranciju na vru\u0107inu i zahtjevne 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>Stoga, <strong>sporta\u0161i izdr\u017eljivosti (trka\u010di, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pliva\u010di<\/a>), sprinteri i drugi sporta\u0161i, timski sporta\u0161i (hokeja\u0161i, nogometa\u0161i, ko\u0161arka\u0161i) ili hrva\u010di (MMA, boksa\u010di)<\/strong> tako\u0111er mogu imati koristi od njegove suplementacije.<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>U slu\u010daju da tr\u010dite ili se bavite drugim aktivnostima izdr\u017eljivosti i pitate se koji drugi dodaci mogu pobolj\u0161ati va\u0161u izvedbu, prona\u0107i \u0107ete ih u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/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_Samo_muskarci_imaju_koristi_od_upotrebe_kreatina\"><\/span>9. Samo mu\u0161karci imaju koristi od upotrebe kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u0161e nije istina da samo mu\u0161karci \u017eele ve\u0107e mi\u0161i\u0107e i snagu, a \u017eene vje\u017ebaju samo kako bi smr\u0161avile. Mnoge od njih redovito vje\u017ebaju i di\u017eu velike utege jer znaju da \u0107e tako dobiti privla\u010dniju figuru, vi\u0161e samopouzdanja i zdravije tijelo<strong>. \u017dene se tako\u0111er \u017eele osje\u0107ati i izgledati sna\u017eno, stoga nema razloga za\u0161to ne bi poduprle svoje napore funkcionalnim dodatkom<\/strong> poput &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatina<\/a>. Iako je u\u010dinkovitost ovog dodatka ispitivana \u010de\u0161\u0107e na mu\u0161karcima, to je potvr\u0111eno i u slu\u010daju \u017eena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, \u017eene prirodno imaju ni\u017ee razine kreatina u tijelu zbog manje mi\u0161i\u0107ne mase od mu\u0161karaca. Tako\u0111er ga obi\u010dno unose manje iz prehrane. Osim toga, razina ove tvari u njihovom tijelu mo\u017ee se mijenjati ovisno o fazi ciklusa i hormonskim promjenama. Stoga njegova suplementacija mo\u017ee podr\u017eati stabilnu razinu kreatina u tijelu. Kada se sve zbroji, pokazuje se da <strong>uzimanje dodataka prehrani s kreatinom mo\u017ee biti jo\u0161 u\u010dinkovitije za \u017eene nego za mu\u0161karce.<\/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>Suplementacija najbolje djeluje u kombinaciji s kvalitetnim vje\u017ebama. Ako se pitate \u0161to trening s utezima mo\u017ee u\u010diniti za \u017eene, saznajte u na\u0161em \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/6-razloga-zasto-bi-zene-trebale-bildati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat. (opens in a new tab)\">Trening snage za \u017eene? Da! 12 razloga za dizanje utega.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"Prednosti kreatina za \u017eene\" class=\"wp-image-482685\" style=\"width:843px;height:562px\" title=\"Prednosti kreatina za \u017eene\" 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_Faza_zasicenja_loading_phase_je_neophodna\"><\/span>10. Faza zasi\u0107enja (loading phase) je neophodna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tradicionalni protokol suplementacije za doziranje kreatina pretpostavlja fazu zasi\u0107enja. Traje <strong>5 &#8211; 7 dana<\/strong> tijekom kojih se uzima <strong>20 &#8211; 25 g<\/strong> ove tvari, \u0161to \u0107e osigurati brzo obnavljanje rezervi kreatina u tijelu (za otprilike tjedan dana). Zatim prelazite na <strong>unos za odr\u017eavanje<\/strong>&nbsp;u obliku <strong>3 &#8211; 5 g<\/strong> tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, tijekom faze zasi\u0107enja pove\u0107ava se rizik od nuspojava poput pove\u0107anog zadr\u017eavanja vode ili probavnih smetnji. Dakle, dobra vijest je da, <strong>prema trenutnim studijama, ve\u0107 znamo da faza zasi\u0107enja nije neophodna u smislu u\u010dinkovitosti kreatina.<\/strong> Slobodno po\u010dnite s dozom od 3 &#8211; 5 g kreatina dnevno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako \u0107e <strong>maksimalne zalihe kreatina u tijelu<\/strong> biti dostignute ne\u0161to kasnije (otprilike <strong>28 dana<\/strong> u usporedbi s <strong>5 &#8211; 7 dana u slu\u010daju faze zasi\u0107enja<\/strong>), najvjerojatnije \u0107ete izbje\u0107i mogu\u0107e nuspojave. <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_se_mora_ciklirati\"><\/span>11. Kreatin se mora ciklirati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad se preporu\u010duje cikliranje ili uzimanje pauze i ponovno uzimanje dodataka prehrani nakon nekog vremena jer tijelo razvija toleranciju na aktivni sastojak. U slu\u010daju kreatina, me\u0111utim, ta se tolerancija op\u0107enito ne pojavljuje i <strong>u\u010dinkovita je \u010dak i dugoro\u010dno.<\/strong> Ne treba brinuti ni za njegovu sigurnost. Pri preporu\u010denom unosu (3 &#8211; 5 g\/dan) siguran je za zdrave osobe \u010dak i dugoro\u010dno (prema studijama koje traju do 5 godina). <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_treba_uzimati_u_odredeno_vrijeme\"><\/span>12. Kreatin treba uzimati u odre\u0111eno vrijeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razlikuju se mi\u0161ljenja o najboljem vremenu za uzimanje kreatina. Neki ga preporu\u010duju ujutro, drugi prije ili poslije treninga. <strong>U stvarnosti to nije toliko va\u017eno u smislu u\u010dinka i dugoro\u010dno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enije je biti dosljedan pri uzimanju i ne zaboraviti dnevnu dozu \u010dak ni u danima kada nema treninga. Ali uvijek zapamtite da<strong> nije preporu\u010dljivo uzimati kreatin na prazan \u017eeludac<\/strong> i ne zaboravite ga piti s puno vode. Poku\u0161ajte osmisliti vlastitu rutinu i uzimajte kreatin otprilike u isto vrijeme. Tako \u0107ete stvoriti naviku i ne\u0107ete zaboraviti na uzimanje ovog suplementa. <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=\"Kako uzimati kreatin?\" class=\"wp-image-482706\" style=\"width:843px;height:562px\" title=\"Kako uzimati kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kreatin_se_nikada_ne_smije_uzimati_zajedno_s_kofeinom\"><\/span>13. Kreatin se nikada ne smije uzimati zajedno s kofeinom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kofein<\/a> je, poput kreatina, jedna od najpopularnijih tvari me\u0111u sporta\u0161ima. Uglavnom se koristi prije treninga kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout<\/a>, \u0161to \u0107e zajam\u010deno pokrenuti va\u0161 trening. Stoga se postavlja pitanje je li preporu\u010dljivo kombinirati kreatin s kofeinom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ste \u010duli mi\u0161ljenje da to nije dobra ideja, jer je neka stara studija iz 1996. govorila da kofein smanjuje u\u010dinak kreatina. Me\u0111utim, u aktualnoj literaturi <strong>nema dovoljno dokaza koji bi potvrdili negativan u\u010dinak kofeina.<\/strong> Unato\u010d tome, ako mogu\u0107e smanjenje u\u010dinkovitosti kreatina \u017eelite svesti na najmanju mogu\u0107u mjeru, najbolje je uzimati te dvije tvari odvojeno. Kofein (naprimjer, sadr\u017ean u pre-workout kompleksu) prije treninga i kreatin nakon treninga ili u neko drugo vrijeme tijekom dana. <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>Sve \u0161to trebate znati o uzimanju kofeina prije vje\u017ebanja mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofein prije vje\u017ebanja: zna\u010dajke, dobrobiti, rizici i preporu\u010deni unos.<\/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_uzimati_kreatin\"><\/span>Kako uzimati kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete odabrati jednokomponentni dodatak, idealno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatin monohidrat<\/a>&nbsp;, koji ima najbolje dokazane u\u010dinke, ili &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vi\u0161ekomponentni dodatak<\/a> koji sadr\u017ei 7 oblika kreatina, i izvu\u0107i maksimum iz razli\u010ditih dobrobiti tih oblika iz jednog proizvoda.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete isprobati kreatin monohidrat u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin-tabs-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tableta<\/a>.<\/li>\n\n\n\n<li>Uzimajte 3 &#8211; 5 g dnevno prije, tijekom ili nakon vje\u017ebanja. Na dan bez treninga koristite ga u bilo koje doba dana.<\/li>\n\n\n\n<li>Uzmite dozu s puno vode.<\/li>\n\n\n\n<li>U kombinaciji s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinima<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidratima<\/a>&nbsp;mo\u017eete pove\u0107ati zalihe kreatina u tijelu. <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>Vi\u0161e o uzimanju kreatina mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji kreatin?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dana\u0161njem \u010dlanku osvrnuli smo se na najve\u0107e mitove o kreatinu koji se ne \u010duju samo u teretanama. Na temelju znanstveno dokazanih \u010dinjenica znate da je to <strong>u\u010dinkovita i sigurna tvar koja mo\u017ee pove\u0107ati sportsku izvedbu<\/strong>. Pogodan je za sporta\u0161e snage i brzine, a od njegovih svojstava mogu imati koristi i mu\u0161karci i \u017eene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravi ljudi ne moraju brinuti o bilo kakvim negativnim u\u010dincima na rad bubrega i jetre, kvalitetu ko\u017ee ili \u010dak gubitak kose. \u010cak i uz dugotrajnu upotrebu kreatina. <strong>Ipak, ne zaboravite na preporu\u010deni unos, koji se kre\u0107e u rasponu od 3 &#8211; 5 g dnevno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od koristi i nau\u010dili ste ne\u0161to novo? Ne zaboravite ga podijeliti sa svojim prijateljima koji mo\u017eda jo\u0161 uvijek vjeruju u neke mitove 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.hr\/kreatin\" 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.hr\/sportska-prehrana\" 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>Jo\u0161 uvijek kru\u017ei mnogo dezinformacija o kreatinu u vezi s njegovom uporabom i nuspojavama. Mo\u017ee li kreatin utjecati na rad bubrega, uzrokovati gubitak kose ili djelovati sli\u010dno steroidima? Sve ove informacije prona\u0107i \u0107ete u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":482576,"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":[130],"tags":[6500,6764,6932,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-491962","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-kreatin-hr","10":"tag-mitovi-hr","11":"tag-zdravlje-hr","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: mitovi i \u010dinjenice o nuspojavama, preporu\u010denom unosu i sigurnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je kreatin i kako ga pravilno uzimati? 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