{"id":640423,"date":"2024-11-07T16:58:38","date_gmt":"2024-11-07T15:58:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=640423"},"modified":"2024-11-07T16:58:40","modified_gmt":"2024-11-07T15:58:40","slug":"a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/","title":{"rendered":"A kreatin, az agy \u00fczemanyaga: Fokozza a mem\u00f3ri\u00e1t, a koncentr\u00e1ci\u00f3k\u00e9pess\u00e9get \u00e9s m\u00e1s kognit\u00edv funkci\u00f3kat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#Hogyan_mukodik_a_kreatin\" title=\"Hogyan m\u0171k\u00f6dik a kreatin\">Hogyan m\u0171k\u00f6dik a kreatin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#Az_agy_egy_%E2%80%9Eonzo%E2%80%9D_szerv\" title=\"Az agy egy \u201e\u00f6nz\u0151\u201d szerv\">Az agy egy \u201e\u00f6nz\u0151\u201d szerv<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#A_kreatin_hatasa_az_agyra\" title=\"A kreatin hat\u00e1sa az agyra\">A kreatin hat\u00e1sa az agyra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#A_kreatin_fokozza_a_kognitiv_kepessegeket\" title=\"A kreatin fokozza a kognit\u00edv k\u00e9pess\u00e9geket\">A kreatin fokozza a kognit\u00edv k\u00e9pess\u00e9geket<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#A_kreatin_hatasa_a_mentalis_egeszsegre\" title=\"A kreatin hat\u00e1sa a ment\u00e1lis eg\u00e9szs\u00e9gre\">A kreatin hat\u00e1sa a ment\u00e1lis eg\u00e9szs\u00e9gre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#Mennyi_a_javasolt_kreatin_adag\" title=\"Mennyi a javasolt kreatin adag?\">Mennyi a javasolt kreatin adag?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/a-kreatin-az-agy-uzemanyaga-fokozza-a-memoriat-a-koncentraciokepesseget-es-mas-kognitiv-funkciokat\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vannak, akik el sem tudj\u00e1k k\u00e9pzelni, hogy kreatin n\u00e9lk\u00fcl edzenek, m\u00e1sok viszont \u00e9pp ker\u00fclik a haszn\u00e1lat\u00e1r\u00f3l kering\u0151 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/4-mitosz-es-valosag-a-kreatin-mellekhatasairol-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sok-sok legenda<\/a> miatt. Ak\u00e1r a kreatinfogyaszt\u00f3k t\u00e1bor\u00e1t er\u0151s\u00edtedazok, ak\u00e1r (t\u00e9vesen) te is a szteroidok k\u00f6z\u00e9 sorolod, t\u00e9ny, hogy <strong>a kreatin a l\u00e9tez\u0151 legjobban vizsg\u00e1lt \u00e9trend-kieg\u00e9sz\u00edt\u0151.<\/strong> Az emberi szervezetben term\u00e9szetes m\u00f3don fordul el\u0151, \u00e9s az \u00e1llati eredet\u0171 \u00e9lelmiszerekb\u0151l is juttatunk be bel\u0151le. A n\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszerek azonban nem tartalmaznak kreatint.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9trend-kieg\u00e9sz\u00edt\u0151k\u00e9nt a kreatin sokf\u00e9le <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-kreatinrol-es-fajtairol-tudni-kell\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">form\u00e1ban<\/a> kaphat\u00f3, de mindegyik ugyanazt a c\u00e9lt szolg\u00e1lja &#8211; a kreatin p\u00f3tl\u00e1s\u00e1t ott, ahol a szervezetben sz\u00fcks\u00e9g van r\u00e1. A <a aria-label=\"k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1k (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kreatin-egyeb-formai\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1k<\/a> el\u00e9rhet\u0151s\u00e9ge ellen\u00e9re m\u00e9g mindig a <a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat\" target=\"_blank\" aria-label=\"kreatin-monohidr\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin-monohidr\u00e1t<\/a> bizonyul a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leghat\u00e9konyabb v\u00e1laszt\u00e1snak<\/a>. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_04-1124x749.jpg\" alt=\"Hogyan m\u0171k\u00f6dik a kreatin\" class=\"wp-image-638528\" title=\"Hogyan m\u0171k\u00f6dik a kreatin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Hogyan_mukodik_a_kreatin\"><\/span>Hogyan m\u0171k\u00f6dik a kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A rengeteg fajta sejtb\u0151l \u00e1ll\u00f3 emberi szervezet az energi\u00e1t <strong>adenozin-trifoszf\u00e1t<\/strong> (<strong>ATP<\/strong>) molekul\u00e1kb\u00f3l nyeri. Az ATP ADP-v\u00e9 (adenozin-difoszf\u00e1t) alakulva energi\u00e1t szabad\u00edt fel. E folyamat sor\u00e1n az ATP elvesz\u00edt egy foszf\u00e1tcsoportot, \u00e9s a felszabadul\u00f3 energia olyan alapvet\u0151 folyamatokat t\u00e1pl\u00e1l, mint p\u00e9ld\u00e1ul az izom\u00f6sszeh\u00faz\u00f3d\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ATP a mitokondriumokban (a sejt \u201eer\u0151m\u0171veiben\u201d) k\u00e9pz\u0151dik, de ha azonnali \u00e9s nagy sz\u00fcks\u00e9g van r\u00e1, r\u00f6gt\u00f6n p\u00f3tolni kell. Az izmok csak n\u00e9h\u00e1ny m\u00e1sodpercnyi munk\u00e1ra elegend\u0151 ATP-t tartalmaznak, ez\u00e9rt a marad\u00e9kot min\u00e9l hat\u00e9konyabban \u00fajra kell hasznos\u00edtani. Itt j\u00f6n a k\u00e9pbe a <strong>kreatin-foszf\u00e1t<\/strong> &#8211; a kreatin olyan form\u00e1ja a szervezetben, amelyhez foszf\u00e1tcsoport kapcsol\u00f3dik. A kreatin-foszf\u00e1t r\u00e9v\u00e9n a hozz\u00e1 kapcsol\u00f3d\u00f3 foszf\u00e1tcsoport visszaker\u00fcl az ADP-be, \u00e9s ATP-v\u00e9 alakul vissza. <strong>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-creapure-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatinnak<\/a> k\u00f6sz\u00f6nhet\u0151en az azonnali energiaell\u00e1t\u00e1s folyamatosan biztos\u00edtott.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatinp\u00f3tl\u00e1s<\/a>&nbsp;<strong>n\u00f6veli a koncentr\u00e1ci\u00f3t az izmokban<\/strong>, \u00edgy lehet\u0151v\u00e9 teszi a gyorsabb \u00e9s tart\u00f3sabb energia-\u00fajrahasznos\u00edt\u00e1st. Rendszeres haszn\u00e1lat\u00e1val <strong>javulhat az \u00e1ll\u00f3k\u00e9pess\u00e9g<\/strong> \u00e9s az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/8-tipp-az-edzes-utani-regeneraciohoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">izmok regener\u00e1l\u00f3d\u00e1sa.<\/a> A kreatin vizet is juttat az izomsejtekbe. Ez azonban nem valami \u201ev\u00edzvisszatart\u00e1si\u201d mell\u00e9khat\u00e1s. A kreatin hidrat\u00e1lja az izomsejteket, teltebb\u00e9 teszi \u0151ket, \u00e9s <strong>fokozza a t\u00e1panyagok \u00e9s m\u00e1s vegy\u00fcletek cser\u00e9j\u00e9t.<\/strong> Azok, akiknek a kreatinszintje term\u00e9szetesen magasabb <strong>(genetikai vagy \u00e9trendi okokb\u00f3l),<\/strong> nem biztos, hogy olyan m\u00e9rt\u00e9kben tapasztalj\u00e1k a teljes\u00edtm\u00e9nyre \u00e9s a regener\u00e1l\u00f3d\u00e1sra kifejtett hat\u00e1st.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Az_agy_egy_%E2%80%9Eonzo%E2%80%9D_szerv\"><\/span>Az agy egy \u201e\u00f6nz\u0151\u201d szerv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi agy egy nagy energiaig\u00e9ny\u0171, \u00e9nk\u00f6zpont\u00fa szerv. Annak ellen\u00e9re, hogy a <strong>teljes testt\u00f6megnek csak mintegy 2%-\u00e1t<\/strong> teszi ki, nyugalmi \u00e1llapotban <strong>a test teljes energi\u00e1j\u00e1nak 20%-\u00e1t elhaszn\u00e1lja<\/strong>.<sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> Amikor a szervezetben kev\u00e9s a k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151 energia, a gl\u00fck\u00f3z \u00e1tir\u00e1nyul az agyba, m\u00edg a szervezet t\u00f6bbi r\u00e9sze inzulinrezisztenci\u00e1s \u00e1llapotban m\u0171k\u00f6dik. B\u00e1r az agy a gl\u00fck\u00f3zb\u00f3l el\u0151\u00e1ll\u00edtott ATP-b\u0151l nyer energi\u00e1t, <strong>ahol az ATP hasznosul, a kreatin is jelen van, hogy seg\u00edtsen az \u00fajrahasznos\u00edt\u00e1s\u00e1ban.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az anyag, amely az agy sz\u00e1m\u00e1ra alapvet\u0151 fontoss\u00e1g\u00fa azonnali energiaforr\u00e1s, k\u00e9pes \u00e1tjutni a v\u00e9r-agy g\u00e1ton.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup> A kreatinp\u00f3tl\u00e1s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k seg\u00edts\u00e9g\u00e9vel <strong>n\u00f6veli a koncentr\u00e1ci\u00f3j\u00e1t az agyban<\/strong>, ahol t\u00e1mogatja is a k\u00fcl\u00f6nb\u00f6z\u0151 energiaig\u00e9nyes folyamatokat.<\/p>\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=\"3885,28876,29667,46066,53215,61477\" ><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"A_kreatin_hatasa_az_agyra\"><\/span>A kreatin hat\u00e1sa az agyra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az agysejtek, vagyis a neuronok folyamatosan akt\u00edvak, \u00e9s hatalmas mennyis\u00e9g\u0171 energi\u00e1t ig\u00e9nyelnek. Az olyan folyamatok, mint a neurotranszmitterek \u00e1tvitele \u00e9s a jel\u00e1tvitel nagy mennyis\u00e9g\u0171 ATP-t ig\u00e9nyelnek. Ez\u00e9rt teh\u00e1t, ha az ATP-szint alacsony, sz\u00e1mos agyi funkci\u00f3 k\u00e1rosodhat, ami olyan t\u00fcneteket okozhat, mint a <strong>szorong\u00e1s, depresszi\u00f3s t\u00fcnetek, f\u00e1radts\u00e1g, mem\u00f3ria- \u00e9s koncentr\u00e1ci\u00f3s probl\u00e9m\u00e1k vagy cs\u00f6kkent kognit\u00edv teljes\u00edtm\u00e9ny<\/strong><strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kreatinhi\u00e1ny agyon \u00e9rezhet\u0151 hat\u00e1s\u00e1t al\u00e1t\u00e1masztja a <strong>velesz\u00fcletett kreatinhi\u00e1nyban<\/strong> szenved\u0151 emberekr\u0151l k\u00e9sz\u00fclt vizsg\u00e1latok dokument\u00e1ci\u00f3ja. Ez az \u00e1llapot a szervezetben a kreatint term\u00e9szetes m\u00f3don el\u0151\u00e1ll\u00edt\u00f3 enzimek hi\u00e1ny\u00e1b\u00f3l ered. A kreatinhi\u00e1ny t\u00fcnetei k\u00f6z\u00e9 tartozik a lassabb fejl\u0151d\u00e9s, kognit\u00edv zavarok, g\u00f6rcsrohamok, epilepszia, mozg\u00e1szavarok, ADHD, autizmus \u00e9s agressz\u00edv viselked\u00e9s.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az agyra gyakorolt hat\u00e1s\u00e1n t\u00fal a kreatin az idegek \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00e9t is t\u00e1mogatja. Az idegk\u00e1rosod\u00e1s nyomon k\u00f6vethet\u0151 a s\u00e9r\u00fclt idegekb\u0151l a v\u00e9rbe ker\u00fcl\u0151 neurofilamentumoknak k\u00f6sz\u00f6nhet\u0151en. A kreatint haszn\u00e1l\u00f3 emberekn\u00e9l kevesebb neurofilamentumot figyeltek meg a v\u00e9rben, ami arra utal, hogy <strong>a kreatinnak v\u00e9d\u0151 hat\u00e1sa van az idegeinkre is.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/iStock-2105091005-1124x749.jpg\" alt=\"A kreatin hat\u00e1sa az agyra\" class=\"wp-image-638544\" title=\"A kreatin hat\u00e1sa az agyra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2105091005-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2105091005-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2105091005.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"A_kreatin_fokozza_a_kognitiv_kepessegeket\"><\/span>A kreatin fokozza a kognit\u00edv k\u00e9pess\u00e9geket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin p\u00f3tl\u00e1s\u00e1t sz\u00e9les k\u00f6rben tanulm\u00e1nyozz\u00e1k a v\u00e1zizomzat \u00e9s a fizikai teljes\u00edtm\u00e9ny miatt. Az ut\u00f3bbi \u00e9vekben azonban egyre nagyobb figyelmet ford\u00edtanak a k\u00fcl\u00f6nb\u00f6z\u0151 agyi funkci\u00f3kra gyakorolt hat\u00e1saira. Egy patk\u00e1nyoknak orron kereszt\u00fcl adott kreatin k\u00eds\u00e9rlet alapj\u00e1n a <strong>kreatint kap\u00f3 patk\u00e1nyok probl\u00e9mamegold\u00f3 k\u00e9pess\u00e9ge jobb volt<\/strong>, kevesebb hib\u00e1t v\u00e9tettek a labirintus kij\u00e1rat\u00e1nak keres\u00e9sekor.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy 2018-as r\u00e9szletes, hat tanulm\u00e1nyb\u00f3l \u00e1ll\u00f3 kutat\u00e1s kimutatta, hogy a kreatinfogyaszt\u00f3 <strong>eg\u00e9szs\u00e9ges emberekn\u00e9l jobb a r\u00f6vid t\u00e1v\u00fa mem\u00f3ria \u00e9s magasabb az intelligencia.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup> Egy m\u00e1sik, 2023-as tanulm\u00e1ny hat h\u00e9ten \u00e1t <strong>napi 5 g kreatin<\/strong> szed\u00e9se ut\u00e1n a kognit\u00edv funkci\u00f3k javul\u00e1s\u00e1t mutatta ki, p\u00e9ld\u00e1ul gyorsabb inform\u00e1ci\u00f3feldolgoz\u00e1st \u00e9s jobb r\u00f6vid t\u00e1v\u00fa mem\u00f3ri\u00e1t<strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alv\u00e1shi\u00e1ny<\/a>&nbsp;jellemz\u0151en gyenge koncentr\u00e1ci\u00f3s k\u00e9pess\u00e9ggel \u00e9s alacsonyabb szellemi teljes\u00edtm\u00e9nnyel j\u00e1r. M\u00e1r egyetlen adag kreatin is seg\u00edthet minimaliz\u00e1lni ezt a hat\u00e1st. A tests\u00falykilogrammonk\u00e9nti 0,35 g kreatin adag (<strong>ami egy 70 kg-os ember eset\u00e9ben 24,5 g<\/strong>) r\u00e9szben enyh\u00edtheti az alv\u00e1shi\u00e1ny metabolikus k\u00f6vetkezm\u00e9nyeit, teh\u00e1t m\u00e9g a f\u00e1raszt\u00f3 napokon is jav\u00edthatja a teljes\u00edtm\u00e9nyt. <strong>Mindazon\u00e1ltal a legjobb megk\u00f6zel\u00edt\u00e9s az ilyen int\u00e9zked\u00e9sek sz\u00fcks\u00e9gess\u00e9g\u00e9nek elker\u00fcl\u00e9s\u00e9re m\u00e9g mindig az, ha hangs\u00falyt fektet\u00fcnk a min\u0151s\u00e9gi alv\u00e1sra.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az agyra gyakorolt hat\u00e1sa miatt <strong>a kreatin<\/strong> az <strong>\u201eagyk\u00f6d<\/strong>\u201d t\u00fcneteinek <strong>cs\u00f6kkent\u00e9s\u00e9r\u0151l<\/strong> is ismert, amelyet gyakran az alv\u00e1shi\u00e1ny \u00e9s a stressz v\u00e1lt ki. A kreatin mem\u00f3ri\u00e1ra gyakorolt hat\u00e1sa k\u00fcl\u00f6n\u00f6sen jelent\u0151s a 66 \u00e9v feletti emberekn\u00e9l, ahol sz\u00e1molni kell az \u00e9letkorral \u00f6sszef\u00fcgg\u0151 mem\u00f3riacs\u00f6kken\u00e9ssel.<sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"A_kreatin_hatasa_a_mentalis_egeszsegre\"><\/span>A kreatin hat\u00e1sa a ment\u00e1lis eg\u00e9szs\u00e9gre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az alacsony kreatinszint bizonyos agyi ter\u00fcletek eset\u00e9ben \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 a depresszi\u00f3 \u00e9s a szorong\u00e1sos zavarok t\u00fcneteivel, ami arra utal, hogy a kreatin p\u00f3tl\u00e1sa <strong>enyh\u00edtheti<\/strong> ezeket a t\u00fcneteket.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>A <strong>szoci\u00e1lis szorong\u00e1sos zavarban<\/strong> szenved\u0151 emberekn\u00e9l, ahol a prefront\u00e1lis k\u00e9reg cs\u00f6kkent szintje szorong\u00e1sos t\u00fcnetekkel j\u00e1r egy\u00fctt, is alacsony kreatinszintet figyeltek meg.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>Egereken v\u00e9gzett kutat\u00e1sok kimutatt\u00e1k, hogy<strong> a kreatin antidepressz\u00e1ns hat\u00e1s\u00fa<\/strong>, r\u00e9szben annak k\u00f6sz\u00f6nhet\u0151en, hogy a ketaminhoz hasonl\u00f3an k\u00e9pes az adenozinreceptorokhoz k\u00f6t\u0151dni.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[14]<\/mark><\/sup><\/li>\n\n\n\n<li>Egy a kreatint haszn\u00e1l\u00f3k k\u00f6r\u00e9ben v\u00e9gzett \u00e9s a depresszi\u00f3 el\u0151fordul\u00e1s\u00e1t vizsg\u00e1l\u00f3 hosszas tanulm\u00e1ny meg\u00e1llap\u00edtotta, hogy azokn\u00e1l, akik rendszeresen szednek kreatint <strong>32%-kal alacsonyabb<\/strong> a depresszi\u00f3 kialakul\u00e1s\u00e1nak kock\u00e1zata.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li>Egy m\u00e1sik, d\u00e9l-koreai kutat\u00f3k \u00e1ltal v\u00e9gzett kutat\u00e1s pedig kimutatta, hogy a kreatin rendszeres szed\u00e9se &#8211; napi 5 g 8 h\u00e9ten \u00e1t &#8211; a depresszi\u00f3s n\u0151kn\u00e9l fokozta az antidepressz\u00e1nsok hat\u00e1s\u00e1t.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Mennyi_a_javasolt_kreatin_adag\"><\/span>Mennyi a javasolt kreatin adag?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kognit\u00edv el\u0151ny\u00f6kh\u00f6z ide\u00e1lis <strong>napi 5 g<\/strong> kreatinbevitel, ahogy a fizikai aktivit\u00e1shoz val\u00f3 kreatinp\u00f3tl\u00e1s eset\u00e9ben is, ami b\u00e1rmikor bevehet\u0151. Mint minden kezel\u00e9s, a kieg\u00e9sz\u00edt\u0151k rendszeres haszn\u00e1lata is kulcsfontoss\u00e1g\u00fa, de az el\u0151ny\u00f6k megtapasztal\u00e1s\u00e1hoz \u00e1ltal\u00e1ban id\u0151 kell. A kreatinp\u00f3tl\u00e1s tov\u00e1bbi el\u0151nyeit <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cikk\u00fcnben<\/a> foglaltuk \u00f6ssze.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kreatin biztons\u00e1g\u00e1t \u00e9s hat\u00e1s\u00e1t a fizikai teljes\u00edtm\u00e9nyre \u00e9s a jobb agym\u0171k\u00f6d\u00e9sre t\u00f6bb sz\u00e1z tanulm\u00e1ny bizony\u00edtotta. Kieg\u00e9sz\u00edt\u00e9se fontos a sportol\u00f3k \u00e9s a fitnesz rajong\u00f3k, valamint a h\u00e9tk\u00f6znapi emberek sz\u00e1m\u00e1ra, akik \u00e1ltal\u00e1ban nem v\u00e9geznek nagy fizikai teljes\u00edtm\u00e9nyt. <strong>Biztons\u00e1gos, \u00e9s annak a m\u00edtosznak ellen\u00e9re, hogy k\u00e1ros\u00edtja a ves\u00e9t, nem kell t\u0151le tartani.<\/strong> Rendszeres szed\u00e9se eset\u00e9n nemcsak a fizikai teljes\u00edtm\u00e9nyt, hanem a hangulatot, az alv\u00e1st \u00e9s a kognit\u00edv funkci\u00f3kat is jav\u00edthatja. Az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1st, a rendszeres testmozg\u00e1st \u00e9s a j\u00f3 min\u0151s\u00e9g\u0171 alv\u00e1st azonban <strong>nem helyettes\u00edtheti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKreatin\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKreatin-monohidr\u00e1t\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A rendszeres kreatinhaszn\u00e1lat nemcsak a fizikai teljes\u00edtm\u00e9nyt, hanem a kognit\u00edv funkci\u00f3kat is jav\u00edthatja. Ez\u00e9rt a kreatinhoz gyakran olyan el\u0151ny\u00f6ket k\u00f6tnek, mint a jobb hangulat, az \u00e9lesebb elme, valamint a jobb mem\u00f3ria \u00e9s koncentr\u00e1ci\u00f3. De vajon t\u00e9nyleg ez az igazs\u00e1g, \u00e9s pontosan hogyan is m\u0171k\u00f6dik a kreatin az agyban? Cikk\u00fcnkb\u0151l t\u00f6bbet is megtudhatsz.<\/p>\n","protected":false},"author":239,"featured_media":638617,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7638,6768,6852,6504,7614],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-640423","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-egeszseges-eletmod","9":"tag-kreatin-hu","10":"tag-mentalis-teljesitmeny","11":"tag-taplalekkiegeszitok","12":"tag-wellness-hu","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A kreatin, az agy \u00fczemanyaga: Fokozza a mem\u00f3ri\u00e1t, a koncentr\u00e1ci\u00f3k\u00e9pess\u00e9get \u00e9s m\u00e1s kognit\u00edv funkci\u00f3kat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi is az a kreatin, \u00e9s hogyan hat az agyra? 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