{"id":640646,"date":"2024-11-13T11:31:12","date_gmt":"2024-11-13T10:31:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=640646"},"modified":"2024-11-13T11:31:16","modified_gmt":"2024-11-13T10:31:16","slug":"creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/","title":{"rendered":"Creatina ca \u0219i combustibil pentru creier: \u00eembun\u0103t\u0103\u021birea memoriei, a concentr\u0103rii \u0219i a altor func\u021bii cognitive"},"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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Cum_functioneaza_creatina\" title=\"Cum func\u021bioneaz\u0103 creatina\">Cum func\u021bioneaz\u0103 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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Creierul_ca_si_organ_egoist\" title=\"Creierul ca \u0219i organ egoist\">Creierul ca \u0219i organ egoist<\/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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Efectul_creatinei_asupra_creierului\" title=\"Efectul creatinei asupra creierului\">Efectul creatinei asupra creierului<\/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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Creatina_imbunatateste_abilitatile_cognitive\" title=\"Creatina \u00eembun\u0103t\u0103\u021be\u0219te abilit\u0103\u021bile cognitive\">Creatina \u00eembun\u0103t\u0103\u021be\u0219te abilit\u0103\u021bile cognitive<\/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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Impactul_creatinei_asupra_sanatatii_mintale\" title=\"Impactul creatinei asupra s\u0103n\u0103t\u0103\u021bii mintale\">Impactul creatinei asupra s\u0103n\u0103t\u0103\u021bii mintale<\/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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Cata_creatina_trebuie_sa_consumati\" title=\"C\u00e2t\u0103 creatin\u0103 trebuie s\u0103 consuma\u021bi\">C\u00e2t\u0103 creatin\u0103 trebuie s\u0103 consuma\u021bi<\/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\/creatina-ca-si-combustibil-pentru-creier-imbunatatirea-memoriei-a-concentrarii-si-a-altor-functii-cognitive\/#Concluzie\" title=\"Concluzie\">Concluzie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Unele persoane nu \u00ee\u0219i pot imagina s\u0103 se antreneze f\u0103r\u0103 creatin\u0103, \u00een timp ce altele o evit\u0103 din cauza <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/4-mituri-si-adevaruri-despre-efectele-adverse-ale-creatinei\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multor mituri<\/a>&nbsp;\u00een jurul consumului s\u0103u. Indiferent dac\u0103 v\u0103 num\u0103ra\u021bi printre cei care iau creatin\u0103 sau o clasifica\u021bi (incorect) drept steroid, <strong>creatina este cel mai bine studiat supliment nutritiv disponibil<\/strong>. Aceasta se g\u0103se\u0219te \u00een mod natural \u00een corpul uman \u0219i o parte din ea o ob\u021binem \u0219i din alimente de origine animal\u0103. Cu toate acestea, alimentele pe baz\u0103 de plante nu con\u021bin creatin\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca supliment nutritiv, creatina este disponibil\u0103 \u00een diferite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-creatina-si-formele-acesteia\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">forme<\/a>, dar fiecare are acela\u0219i scop &#8211; reumplerea aportului de creatin\u0103 acolo unde este nevoie de aceasta \u00een organism. \u00cen ciuda disponibilit\u0103\u021bii <a href=\"https:\/\/gymbeam.ro\/alte-forme-de-creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diferitelor forme<\/a>, <a href=\"https:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">monohidratul de creatin\u0103<\/a> se dovede\u0219te \u00eenc\u0103 a fi <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\">cea mai eficient\u0103 alegere<\/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=\"Cum func\u021bioneaz\u0103 creatina\" class=\"wp-image-638528\" title=\"Cum func\u021bioneaz\u0103 creatina\" 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=\"Cum_functioneaza_creatina\"><\/span>Cum func\u021bioneaz\u0103 creatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Corpul uman, alc\u0103tuit dintr-o multitudine de tipuri de celule, ob\u021bine energie din moleculele de adenozin <strong>tri<\/strong>fosfat (A<strong>T<\/strong>P). ATP elibereaz\u0103 energie prin conversia \u00een A<strong>D<\/strong>P (adenozin <strong>di<\/strong>fosfat). \u00cen timpul acestui proces, ATP pierde un grup fosfat, iar energia eliberat\u0103 alimenteaz\u0103 procese esen\u021biale, cum ar fi contrac\u021bia muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ATP este generat \u00een mitocondrii (\u201ecentralele electrice\u201d) ale celulei, dar atunci c\u00e2nd exist\u0103 o cerere imediat\u0103 \u0219i mare, aportul s\u0103u trebuie completat imediat. Mu\u0219chii con\u021bin suficient ATP doar pentru c\u00e2teva secunde de lucru, a\u0219a c\u0103 restul trebuie reciclat eficient. Aici intervine <strong>fosfatul<\/strong> de creatin\u0103 &#8211; o form\u0103 de creatin\u0103 din organism care are ata\u0219at un grup fosfat. Prin creatina fosfat, gruparea fosfat este transferat\u0103 \u00eenapoi \u00een ADP, recicl\u00e2ndu-l \u00een ATP. <strong>Datorit\u0103 <a href=\"https:\/\/gymbeam.ro\/creatina-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatinei<\/a>, se men\u021bine un aport constant de energie imediat\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Suplimentarea<\/a> aportului de creatin\u0103 <strong>spore\u0219te concentrarea acesteia \u00een mu\u0219chi<\/strong>, permi\u021b\u00e2nd o reciclare mai rapid\u0103 \u0219i mai sus\u021binut\u0103 a energiei. Prin consumul regulat, este posibil s\u0103 observa\u021bi o <strong>rezisten\u021b\u0103 \u00eembun\u0103t\u0103\u021bit\u0103<\/strong> \u0219i o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/8-metode-pentru-o-recuperare-rapida-dupa-antrenament\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">recuperare muscular\u0103<\/a> \u00eembun\u0103t\u0103\u021bit\u0103. Este adev\u0103rat c\u0103 creatina aduce ap\u0103 \u00een celulele musculare. Totu\u0219ia, acest lucru nu este un efect secundar \u00een sensul \u201ereten\u021biei de ap\u0103\u201d. Creatina hidrateaz\u0103 celulele musculare, f\u0103c\u00e2ndu-le mai pline \u0219i<strong> \u00eembun\u0103t\u0103\u021bind schimbul de nutrien\u021bi \u0219i al\u021bi compu\u0219i<\/strong>. Persoanele cu niveluri natural de creatin\u0103 mai ridicate (<strong>din cauza geneticii sau dietei<\/strong>) pot s\u0103 nu observe un efect la fel de semnificativ asupra performan\u021bei \u0219i recuper\u0103rii.<\/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=\"Creierul_ca_si_organ_egoist\"><\/span>Creierul ca \u0219i organ egoist<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creierul uman este un organ de \u00eenalt\u0103 energie, centrat pe sine. \u00cen ciuda faptului c\u0103 reprezint\u0103 doar aproximativ <strong>2% din masa corporal\u0103 total\u0103, consum\u0103 p\u00e2n\u0103 la 20% din energia total\u0103 a corpului<\/strong> \u00een repaus.<sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> Atunci c\u00e2nd organismul are un nivel sc\u0103zut de energie disponibil\u0103, glucoza este redirec\u021bionat\u0103 c\u0103tre creier, \u00een timp ce restul corpului func\u021bioneaz\u0103 \u00eentr-o stare de rezisten\u021b\u0103 la insulin\u0103. De\u0219i creierul se bazeaz\u0103 pe ATP produs din glucoz\u0103, <strong>unde este utilizat ATP, creatina este, de asemenea, prezent\u0103 pentru a ajuta la reciclarea acesteia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatina, o surs\u0103 esen\u021bial\u0103 de energie imediat\u0103 pentru creier, poate traversa bariera hemato-encefalic\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> Consumul de creatin\u0103 ca supliment<strong> cre\u0219te concentra\u021bia acesteia \u00een creier<\/strong>, unde sus\u021bine diferite procese consumatoare de energie.<\/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=\"Efectul_creatinei_asupra_creierului\"><\/span>Efectul creatinei asupra creierului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Celulele creierului, sau neuronii, sunt activi \u00een mod constant \u0219i necesit\u0103 o cantitate masiv\u0103 de energie. Procese precum transmisia neurotransmi\u021b\u0103torilor \u0219i conducerea semnalului consum\u0103 cantit\u0103\u021bi mari de ATP. \u00cen consecin\u021b\u0103, atunci c\u00e2nd nivelurile de ATP sunt sc\u0103zute, multe func\u021bii ale creierului pot fi compromise, ceea ce poate duce la simptome precum <strong>anxietate, simptome depresive, oboseal\u0103, probleme de memorie \u0219i concentrare sau performan\u021b\u0103 cognitiv\u0103 redus\u0103<\/strong>.<sup><mark class=\"has-inline-color has-orange-color\">[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>Impactul deficien\u021bei de creatin\u0103 asupra creierului este bine documentat la persoanele cu <strong>deficit congenital de creatin\u0103<\/strong>, care provine din lipsa enzimelor care produc \u00een mod natural creatina \u00een organism. Simptomele acestei deficien\u021be includ \u00eent\u00e2rzierea dezvolt\u0103rii, disfunc\u021bia cognitiv\u0103, convulsii, epilepsia, tulbur\u0103rile de mi\u0219care, ADHD, autismul \u0219i comportamentul agresiv.<sup><mark class=\"has-inline-color has-orange-color\">[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>Dincolo de impactul s\u0103u asupra creierului, creatina sus\u021bine \u0219i s\u0103n\u0103tatea general\u0103 a nervilor. Leziunile nervoase pot fi monitorizate prin neurofilamente eliberate \u00een s\u00e2nge de nervii afecta\u021bi. Studiile au ar\u0103tat niveluri mai sc\u0103zute de neurofilament la persoanele care consum\u0103 creatin\u0103, suger\u00e2nd c\u0103 <strong>creatina are un efect neuroprotector<\/strong>.<sup><mark 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=\"Efectul creatinei asupra creierului\" class=\"wp-image-638544\" title=\"Efectul creatinei asupra creierului\" 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=\"Creatina_imbunatateste_abilitatile_cognitive\"><\/span>Creatina \u00eembun\u0103t\u0103\u021be\u0219te abilit\u0103\u021bile cognitive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suplimentarea cu creatin\u0103 este studiat\u0103 pe larg \u00een contextul mu\u0219chilor scheletici \u0219i al performan\u021bei fizice. Cu toate acestea, \u00een ultimii ani s-a observat o aten\u021bie sporit\u0103 asupra efectelor sale asupra diferitelor func\u021bii ale creierului. \u00centr-un studiu pe \u0219obolani c\u0103rora li s-a administrat creatin\u0103 intranazal\u0103, <strong>\u0219obolanii trata\u021bi cu creatin\u0103 au demonstrat o solu\u021bie \u00eembun\u0103t\u0103\u021bit\u0103 a problemelor<\/strong>, f\u0103c\u00e2nd mai pu\u021bine erori atunci c\u00e2nd c\u0103utau o ie\u0219ire din labirint.<sup><mark class=\"has-inline-color has-orange-color\">[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>O revizuire sistematic\u0103 din 2018, care a inclus \u0219ase studii, a constatat <strong>\u00eembun\u0103t\u0103\u021birea memoriei pe termen scurt \u0219i a inteligen\u021bei la persoanele s\u0103n\u0103toase<\/strong> care au primit creatin\u0103.<sup><mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>&nbsp; Un studiu mai nou din 2023 a demonstrat \u00eembun\u0103t\u0103\u021biri ale func\u021biilor cognitive, cum ar fi procesarea mai rapid\u0103 a informa\u021biilor \u0219i o reamintire mai bun\u0103, dup\u0103 \u0219ase s\u0103pt\u0103m\u00e2ni de administrare a <strong>5 g de creatin\u0103 zilnic.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[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><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Lipsa somnului<\/a>&nbsp;este de obicei \u00eenso\u021bit\u0103 de o concentrare slab\u0103 \u0219i de performan\u021b\u0103 mental\u0103 redus\u0103. Chiar \u0219i o singur\u0103 doz\u0103 de creatin\u0103 poate ajuta la minimizarea acestui efect. O doz\u0103 de 0,35 g de creatin\u0103 per kilogram de greutate corporal\u0103 (<strong>echivalent cu 24,5 g pentru o persoan\u0103 care c\u00e2nt\u0103re\u0219te 70 kg<\/strong>) poate atenua par\u021bial consecin\u021bele metabolice ale priv\u0103rii de somn, \u00eembun\u0103t\u0103\u021bind astfel performan\u021ba chiar \u0219i \u00een zilele obositoare. <strong>Cu toate acestea, prioritizarea somnului de calitate r\u0103m\u00e2ne cea mai bun\u0103 abordare pentru a evita necesitatea unor astfel de m\u0103suri<\/strong>.<sup><mark class=\"has-inline-color has-orange-color\">[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>Av\u00e2nd \u00een vedere efectele sale asupra creierului, <strong>creatina<\/strong> este, de asemenea, cunoscut\u0103 pentru <strong>reducerea<\/strong> simptomelor de <strong>\u201ecea\u021b\u0103 cerebral\u0103\u201d,<\/strong> adesea declan\u0219at\u0103 de privarea de somn \u0219i stres. Impactul creatinei asupra memoriei este deosebit de semnificativ la persoanele peste 66 de ani, unde sc\u0103derea memoriei legat\u0103 de v\u00e2rst\u0103 este un factor.<sup><mark 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=\"Impactul_creatinei_asupra_sanatatii_mintale\"><\/span>Impactul creatinei asupra s\u0103n\u0103t\u0103\u021bii mintale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nivelurile sc\u0103zute de creatin\u0103 \u00een anumite zone ale creierului au fost legate de simptome de depresie \u0219i tulbur\u0103ri de anxietate, suger\u00e2nd c\u0103 suplimentarea cu creatin\u0103 poate oferi o <strong>oarecare ameliorare<\/strong> pentru aceste simptome.<sup><mark class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>Creatin\u0103 sc\u0103zut\u0103 a fost observat\u0103 \u0219i la persoanele cu <strong>tulburare de anxietate social\u0103<\/strong>, unde nivelurile reduse \u00een cortexul prefrontal sunt asociate cu simptome de anxietate.<sup><mark class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>Cercet\u0103rile efectuate pe \u0219oareci au ar\u0103tat c\u0103 <strong>creatina are efecte antidepresive<\/strong>, par\u021bial datorit\u0103 capacit\u0103\u021bii sale de a se lega de receptorii de adenozin\u0103, similar ketaminei.<sup><mark class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/li>\n\n\n\n<li>Un studiu amplu care investigheaz\u0103 prevalen\u021ba depresiei \u00een r\u00e2ndul consumatorilor de creatin\u0103 a constatat c\u0103 cei care iau \u00een mod regulat creatin\u0103 <strong>au un risc cu 32% mai mic<\/strong> de a dezvolta depresie.<sup><mark class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li>Un alt studiu al cercet\u0103torilor sud-coreeni a ar\u0103tat c\u0103 o doz\u0103 standard de creatin\u0103 \u2013 5 g pe zi pe parcursul a opt s\u0103pt\u0103m\u00e2ni \u2013 a sporit efectele antidepresivelor la femeile cu depresie.<sup><mark class=\"has-inline-color has-orange-color\">[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=\"Cata_creatina_trebuie_sa_consumati\"><\/span>C\u00e2t\u0103 creatin\u0103 trebuie s\u0103 consuma\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fel ca \u00een cazul suplimentelor cu creatin\u0103 pentru activitatea fizic\u0103, doza ideal\u0103 pentru beneficii cognitive este de <strong>5 g pe zi<\/strong>, timpul nefiind un factor critic. Ca orice regim de s\u0103n\u0103tate, utilizarea regulat\u0103 a suplimentelor este esen\u021bial\u0103, iar beneficiile acestora se v\u0103d de obicei \u00een timp. Avantajele suplimentare ale supliment\u0103rii cu creatin\u0103 sunt <a class=\"ek-link\" 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\" aria-label=\" (opens in a new tab)\">rezumate \u00een acest articol<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Concluzie\"><\/span>Concluzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Siguran\u021ba \u0219i eficacitatea creatinei pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei fizice \u0219i a func\u021biei creierului au fost confirmate de sute de studii. Suplimentarea sa poate aduce beneficii sportivilor \u0219i pasiona\u021bilor de fitness, precum \u0219i persoanelor obi\u0219nuite care nu sunt de obicei foarte active. Creatina este <strong>sigur\u0103 \u0219i, \u00een ciuda miturilor despre impactul s\u0103u asupra s\u0103n\u0103t\u0103\u021bii rinichilor, nu prezint\u0103 motive de \u00eengrijorare<\/strong>. Atunci c\u00e2nd este consumat\u0103 \u00een mod regulat, poate nu numai s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 performan\u021ba fizic\u0103, ci \u0219i s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 starea de spirit, somnul \u0219i func\u021bia cognitiv\u0103. Cu toate acestea, <strong>nu \u00eenlocuie\u0219te<\/strong> o diet\u0103 echilibrat\u0103, exerci\u021bii fizice regulate \u0219i un somn de calitate.<\/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\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\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\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>Consumul regulat de creatin\u0103 poate \u00eembun\u0103t\u0103\u021bi nu numai performan\u021ba sportiv\u0103, ci \u0219i func\u021biile cognitive. Acesta este motivul pentru care creatina este adesea asociat\u0103 cu beneficii precum o dispozi\u021bie mai pozitiv\u0103, o minte mai ascu\u021bit\u0103 \u0219i o memorie \u0219i o concentrare mai bun\u0103. Dar chiar este adev\u0103rat acest lucru \u0219i cum func\u021bioneaz\u0103 exact creatina \u00een creier? Articolul nostru v\u0103 va dezv\u0103lui mai multe.<\/p>\n","protected":false},"author":239,"featured_media":638620,"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":[6770,6854,6506,7640,7616],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-640646","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-performanta-psihica","10":"tag-suplimente-nutritive","11":"tag-un-stil-de-viata-sanatos","12":"tag-wellness-ro","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>Creatina ca \u0219i combustibil pentru creier: \u00eembun\u0103t\u0103\u021birea memoriei, a concentr\u0103rii \u0219i a altor func\u021bii cognitive - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este creatina \u0219i ce impact are asupra creierului? 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