{"id":642085,"date":"2024-10-30T11:53:00","date_gmt":"2024-10-30T10:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=642085"},"modified":"2024-11-27T14:56:20","modified_gmt":"2024-11-27T13:56:20","slug":"kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/","title":{"rendered":"Kreatin jako palivo pro mozek: Zlep\u0161uje pam\u011b\u0165, soust\u0159ed\u011bn\u00ed a dal\u0161\u00ed kognitivn\u00ed funkce"},"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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Jak_funguje_kreatin\" title=\"Jak funguje kreatin\">Jak funguje 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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Mozek_je_sobecky_organ\" title=\"Mozek je sobeck\u00fd org\u00e1n\">Mozek je sobeck\u00fd org\u00e1n<\/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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Efekt_kreatinu_na_mozek\" title=\"Efekt kreatinu na mozek\">Efekt kreatinu na mozek<\/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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Kreatin_zlepsuje_kognitivni_schopnosti\" title=\"Kreatin zlep\u0161uje kognitivn\u00ed schopnosti\">Kreatin zlep\u0161uje kognitivn\u00ed schopnosti<\/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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Vliv_kreatinu_na_dusevni_zdravi\" title=\"Vliv kreatinu na du\u0161evn\u00ed zdrav\u00ed\">Vliv kreatinu na du\u0161evn\u00ed zdrav\u00ed<\/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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Kolik_kreatinu_uzivat\" title=\"Kolik kreatinu u\u017e\u00edvat?\">Kolik kreatinu u\u017e\u00edvat?<\/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.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>N\u011bkte\u0159\u00ed lid\u00e9 si bez n\u011bj cvi\u010den\u00ed neum\u00ed p\u0159edstavit, jin\u00ed se ho boj\u00ed kv\u016fli <a href=\"https:\/\/gymbeam.cz\/blog\/4-myty-a-skutecnosti-o-vedlejsich-ucincich-kreatinu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mno\u017estv\u00ed m\u00fdt\u016f<\/a>, je\u017e jsou s n\u00edm spojeny. A\u0165 u\u017e pat\u0159\u00edte mezi lidi, kte\u0159\u00ed kreatin u\u017e\u00edvaj\u00ed, nebo ty, kte\u0159\u00ed ho (zcela nespr\u00e1vn\u011b) \u0159ad\u00ed mezi steroidy, faktem z\u016fst\u00e1v\u00e1, \u017ee <strong>kreatin je nejv\u00edce prostudovan\u00fd dopln\u011bk stravy,<\/strong> jak\u00fd zn\u00e1me. V lidsk\u00e9m t\u011ble se vyskytuje p\u0159irozen\u011b a p\u0159ij\u00edm\u00e1me ho v ur\u010dit\u00e9m mno\u017estv\u00ed i z \u017eivo\u010di\u0161n\u00fdch potravin. V rostlinn\u00e9 strav\u011b ho ale nenajdeme v\u016fbec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jako dopln\u011bk stravy je kreatin dostupn\u00fd v r\u016fzn\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">form\u00e1ch<\/a>, ale ka\u017ed\u00e1 z nich d\u011bl\u00e1 v t\u011ble tot\u00e9\u017e \u2013 dopl\u0148uje kreatin tam, kde je to pot\u0159eba. Navzdory dostupnosti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kreatin-ethyl-ester\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u016fzn\u00fdch forem<\/a> se st\u00e1le jako <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" class=\"ek-link\">nejlep\u0161\u00ed volba<\/a> ukazuje <a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" class=\"ek-link\">kreatin monohydr\u00e1t<\/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=\"Jak funguje kreatin\" class=\"wp-image-638528\" title=\"Jak funguje 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=\"Jak_funguje_kreatin\"><\/span>Jak funguje kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lidsk\u00e9 t\u011blo, kter\u00e9 je tvo\u0159eno velk\u00fdm po\u010dtem r\u016fzn\u00fdch typ\u016f bun\u011bk, vyu\u017e\u00edv\u00e1 energii z molekul adenosin<strong>tri<\/strong>fosf\u00e1tu (A<strong>T<\/strong>P). Energie z ATP se uvol\u0148uje jeho p\u0159em\u011bnou na A<strong>D<\/strong>P (adenosin<strong>di<\/strong>fosf\u00e1t). ATP ztrat\u00ed jeden fosf\u00e1t a uvoln\u011bn\u00e1 energie poh\u00e1n\u00ed nezbytn\u00e9 procesy, nap\u0159. svalovou kontrakci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ATP se vytv\u00e1\u0159\u00ed v mitochondri\u00edch (bun\u011b\u010dn\u00e9 \u201eelektr\u00e1rny\u201c), ale v p\u0159\u00edpad\u011b extr\u00e9mn\u011b rychl\u00e9 pot\u0159eby je nutno jej okam\u017eit\u011b doplnit. Svaly maj\u00ed dostupn\u00e9 ATP jen na p\u00e1r sekund pr\u00e1ce, zbytek se mus\u00ed efektivn\u011b recyklovat. Zde p\u0159ich\u00e1z\u00ed na sc\u00e9nu kreatin<strong>fosf\u00e1t<\/strong>. Jedn\u00e1 se o formu kreatinu v lidsk\u00e9m t\u011ble, na kter\u00e9 je nav\u00e1z\u00e1na fosf\u00e1tov\u00e1 skupina. Ta je d\u00edky kreatinfosf\u00e1tu p\u0159enesena na ADP a recykluje ho zp\u011bt na ATP. <strong>D\u00edky <a href=\"https:\/\/gymbeam.cz\/kreatin-creapure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinu<\/a> je tak zaji\u0161t\u011bn neust\u00e1l\u00fd p\u0159\u00edsun okam\u017eit\u00e9 energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopl\u0148ov\u00e1n\u00ed kreatinu pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148k\u016f stravy<\/a> <strong>zvy\u0161uje jeho koncentraci ve svalech,<\/strong> a t\u00edm zaji\u0161\u0165uje rychlej\u0161\u00ed a dlouhodob\u011bj\u0161\u00ed recyklov\u00e1n\u00ed pot\u0159ebn\u00e9 energie. Proto m\u016f\u017eeme p\u0159i pravideln\u00e9m u\u017e\u00edv\u00e1n\u00ed poci\u0165ovat, <strong>\u017ee toho zvl\u00e1d\u00e1me o n\u011bco v\u00edce<\/strong>. Z\u00e1rove\u0148 se zlep\u0161uje tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerace sval\u016f<\/a>. Pravdou je, \u017ee kreatin s sebou nese tak\u00e9 vodu. Nejde v\u0161ak o vedlej\u0161\u00ed efekt v podob\u011b \u201ezavodn\u011bn\u00ed\u201c sval\u016f. Kreatin hydratuje svalov\u00e9 bu\u0148ky, kter\u00e9 jsou pln\u011bj\u0161\u00ed a <strong>v\u00fdm\u011bna \u017eivin a jin\u00fdch l\u00e1tek prob\u00edh\u00e1 efektivn\u011bji.<\/strong> U lid\u00ed, kte\u0159\u00ed maj\u00ed p\u0159irozen\u011b vy\u0161\u0161\u00ed hladiny kreatinu (<strong>za co\u017e m\u016f\u017ee genetika, ale i strava<\/strong>), nemus\u00ed b\u00fdt efekt kreatinu na v\u00fdkon a regeneraci tak citeln\u00fd.<\/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=\"Mozek_je_sobecky_organ\"><\/span>Mozek je sobeck\u00fd org\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lidsk\u00fd mozek je energeticky n\u00e1ro\u010dn\u00fd a z\u00e1rove\u0148 sobeck\u00fd org\u00e1n. P\u0159edstavuje v pr\u016fm\u011bru jen <strong>2 % celkov\u00e9 hmotnosti t\u011bla<\/strong>, ale <strong>spot\u0159ebuje a\u017e 20 % celkov\u00e9 energie<\/strong> ve stavu ne\u010dinnosti.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> V p\u0159\u00edpad\u011b nedostatku dostupn\u00e9 energie v t\u011ble je gluk\u00f3za p\u0159esm\u011brov\u00e1na do mozku a zbytek t\u011bla funguje ve stavu inzul\u00ednov\u00e9 rezistence. Mozek v\u0161ak nen\u00ed v\u00fdjimkou a v kone\u010dn\u00e9m d\u016fsledku vyu\u017e\u00edv\u00e1 tak\u00e9 ATP, kter\u00e9 je z gluk\u00f3zy vytvo\u0159eno. <strong>Tam, kde se vyu\u017e\u00edv\u00e1 ATP, se nach\u00e1z\u00ed i kreatin, kter\u00fd ho recykluje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin, kter\u00fd je i pro mozek nezbytn\u00fdm zdrojem okam\u017eit\u00e9 energie, um\u00ed proch\u00e1zet bari\u00e9rou mezi krv\u00ed a mozkem (hematoencefalickou bari\u00e9rou).<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> Jeho suplementace dopl\u0148ky stravy <strong>zvy\u0161uje jeho koncentraci v mozku<\/strong>, kde p\u016fsob\u00ed na r\u016fzn\u00e9 energeticky n\u00e1ro\u010dn\u00e9 procesy.<\/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=\"Efekt_kreatinu_na_mozek\"><\/span>Efekt kreatinu na mozek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mozkov\u00e9 bu\u0148ky, neurony, jsou neust\u00e1le aktivn\u00ed a vy\u017eaduj\u00ed obrovsk\u00e9 mno\u017estv\u00ed energie. A\u0165 u\u017e je to p\u0159enos neurotransmiter\u016f, nebo samotn\u00e9 veden\u00ed sign\u00e1lu, mozkov\u00e1 aktivita spaluje ATP v obrovsk\u00fdch mno\u017estv\u00edch. Lze proto p\u0159edpokl\u00e1dat, \u017ee pokud je ATP v nedostatku, budou ovlivn\u011bny i mnoh\u00e9 funkce mozku, co\u017e se m\u016f\u017ee projevovat t\u011bmi nejr\u016fzn\u011bj\u0161\u00edmi zp\u016fsoby \u2013 <strong>\u00fazkostmi, depresivn\u00edmi symptomy, \u00fanavou, zhor\u0161enou pam\u011bt\u00ed a soust\u0159ed\u011bn\u00edm \u010di slab\u0161\u00edm kognitivn\u00edm v\u00fdkonem<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Vliv nedostatku kreatinu na mozek je dob\u0159e prozkoum\u00e1n u lid\u00ed s <strong>vrozenou kreatinovou deficienc\u00ed<\/strong>. Ta vypl\u00fdv\u00e1 z chyb\u011bj\u00edc\u00edch enzym\u016f, kter\u00e9 v t\u011ble p\u0159irozen\u011b vytv\u00e1\u0159ej\u00ed kreatin. Deficience kreatinu se projevuje zpomalen\u00fdm v\u00fdvojem, kognitivn\u00ed dysfunkc\u00ed, z\u00e1chvaty a epilepsi\u00ed, pohybov\u00fdmi poruchami, ADHD, autismem a agresivn\u00edm chov\u00e1n\u00edm.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Krom\u011b mozku v\u0161ak kreatin napom\u00e1h\u00e1 tak\u00e9 celkov\u00e9mu zdrav\u00ed nerv\u016f. Po\u0161kozen\u00ed nerv\u016f lze sledovat d\u00edky neurofilament\u00e1m, kter\u00e1 se z po\u0161kozen\u00fdch nerv\u016f uvol\u0148uj\u00ed do krve. U lid\u00ed u\u017e\u00edvaj\u00edc\u00edch kreatin bylo pozorov\u00e1no men\u0161\u00ed mno\u017estv\u00ed neurofilament v krvi, co\u017e nazna\u010duje, \u017ee <strong>kreatin m\u00e1 ochrann\u00fd \u00fa\u010dinek i na na\u0161e nervy.<\/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=\"Efekt kreatinu na mozek\" class=\"wp-image-638544\" title=\"Efekt kreatinu na mozek\" 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=\"Kreatin_zlepsuje_kognitivni_schopnosti\"><\/span>Kreatin zlep\u0161uje kognitivn\u00ed schopnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suplementace kreatinu je velmi dob\u0159e prozkoum\u00e1na v kontextu kostern\u00edho svalstva a fyzick\u00e9ho v\u00fdkonu. V posledn\u00edch letech se v\u0161ak st\u00e1le v\u00edce v\u00fdzkumu soust\u0159ed\u00ed na efekt kreatinu a r\u016fzn\u00e9 funkce mozku. Ve studii na potkanech, kter\u00fdm byl kreatin pod\u00e1v\u00e1n intranas\u00e1ln\u011b (nosem), se uk\u00e1zalo, \u017ee <strong>potkani u\u017e\u00edvaj\u00edc\u00ed kreatin jsou chyt\u0159ej\u0161\u00ed<\/strong>. Ud\u011blali m\u00e9n\u011b chyb p\u0159i hled\u00e1n\u00ed \u00faniku z bludi\u0161t\u011b.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Systematick\u00fd p\u0159ehled z roku 2018, kter\u00fd zahrnoval 6 studi\u00ed, pouk\u00e1zal na <strong>zlep\u0161en\u00ed kr\u00e1tkodob\u00e9 pam\u011bti a inteligence u zdrav\u00fdch lid\u00ed<\/strong>, kter\u00fdm byl pod\u00e1n kreatin.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup> Nov\u011bj\u0161\u00ed studie z roku 2023 prok\u00e1zala zlep\u0161en\u00ed kognitivn\u00edch funkc\u00ed, jako je schopnost rychle zpracov\u00e1vat informace a l\u00e9pe si je pamatovat, po 6 t\u00fddnech u\u017e\u00edv\u00e1n\u00ed kreatinu v d\u00e1vce <strong>5 g denn\u011b.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nedostatek sp\u00e1nku<\/a> je typicky doprov\u00e1zen \u0161patn\u00fdm soust\u0159ed\u011bn\u00edm a \u0161patn\u00fdm ment\u00e1ln\u00edm v\u00fdkonem. U\u017e jedin\u00e1 d\u00e1vka kreatinu dok\u00e1\u017ee tento efekt minimalizovat. Pod\u00e1n\u00ed d\u00e1vky 0,35 g kreatinu na kg hmotnosti (<strong>24,5 g pro \u010dlov\u011bka o hmotnosti 70 kg<\/strong>) dok\u00e1\u017ee \u010d\u00e1ste\u010dn\u011b zm\u00edrnit metabolick\u00e9 n\u00e1sledky sp\u00e1nkov\u00e9ho deficitu, a zlep\u0161it tak v\u00fdkon i b\u011bhem dn\u00ed pln\u00fdch \u00fanavy. <strong>P\u0159esto je v\u017edy lep\u0161\u00ed db\u00e1t na kvalitn\u00ed sp\u00e1nek a p\u0159edch\u00e1zet pot\u0159eb\u011b takov\u00e9 n\u00e1pravy.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>Vzhledem k jeho \u00fa\u010dinku v mozku je z\u0159ejm\u00e9, \u017ee <strong>kreatin zm\u00edr\u0148uje<\/strong> i p\u0159\u00edznaky tzv. <strong>brain fog<\/strong> (mozkov\u00e1 mlha), jej\u00edm\u017e spou\u0161t\u011b\u010dem je pr\u00e1v\u011b nedostatek sp\u00e1nku a stres. Zlep\u0161en\u00ed pam\u011bti d\u00edky kreatinu je v\u00fdrazn\u00e9 zejm\u00e9na u lid\u00ed star\u0161\u00edch 66 let, kde m\u016f\u017eeme p\u0159edpokl\u00e1dat v\u011bkem podm\u00edn\u011bn\u00e9 zhor\u0161en\u00ed pam\u011bti.<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=\"Vliv_kreatinu_na_dusevni_zdravi\"><\/span>Vliv kreatinu na du\u0161evn\u00ed zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00edzk\u00e1 hladina kreatinu v ur\u010dit\u00fdch \u010d\u00e1stech mozku je asociov\u00e1na se symptomy deprese a \u00fazkostn\u00fdmi poruchami, proto se <strong>jako mo\u017enost \u00falevy<\/strong> od t\u011bchto symptom\u016f nab\u00edz\u00ed i dopl\u0148ov\u00e1n\u00ed kreatinu.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>Nedostatek kreatinu byl pozorov\u00e1n i u lid\u00ed se <strong>soci\u00e1ln\u00ed \u00fazkostnou poruchou<\/strong>. Jeho n\u00edzk\u00e1 hladina v oblasti prefront\u00e1ln\u00edho kortexu je asociov\u00e1na se symptomy \u00fazkosti.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>Suplementace kreatinu u my\u0161\u00ed prok\u00e1zala, \u017ee <strong>antidepresivn\u00ed \u00fa\u010dinek kreatinu<\/strong> je mo\u017en\u00fd i d\u00edky jeho schopnosti v\u00e1zat se na adenosinov\u00e9 receptory, podobn\u011b jako ketamin.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/li>\n\n\n\n<li>Velk\u00e1 studie sleduj\u00edc\u00ed prevalenci deprese a u\u017e\u00edv\u00e1n\u00ed kreatinu uk\u00e1zala, \u017ee lid\u00e9, kte\u0159\u00ed pravideln\u011b u\u017e\u00edvaj\u00ed kreatin, <strong>maj\u00ed o 32 % ni\u017e\u0161\u00ed riziko<\/strong> vzniku deprese.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li>Dal\u0161\u00ed studie v\u011bdc\u016f z Ji\u017en\u00ed Koreje zjistila, \u017ee b\u011b\u017en\u00e1 d\u00e1vka kreatinu \u2013 5 g denn\u011b po dobu 8 t\u00fddn\u016f, zlep\u0161ila \u00fa\u010dinek antidepresiv u \u017een s depres\u00ed.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" 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=\"Kolik_kreatinu_uzivat\"><\/span>Kolik kreatinu u\u017e\u00edvat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak jako v p\u0159\u00edpad\u011b u\u017e\u00edv\u00e1n\u00ed kreatinu p\u0159i fyzick\u00e9 aktivit\u011b, i z hlediska pozitivn\u00edch \u00fa\u010dink\u016f na mozek je ide\u00e1ln\u00ed d\u00e1vkou <strong>5 g kreatinu denn\u011b<\/strong>, p\u0159i\u010dem\u017e na \u010dase u\u017e\u00edv\u00e1n\u00ed nez\u00e1le\u017e\u00ed. A stejn\u011b jako v\u0161e, co d\u011bl\u00e1me pro sv\u00e9 zdrav\u00ed, i dopl\u0148ky stravy je t\u0159eba u\u017e\u00edvat pravideln\u011b, jeliko\u017e se jejich \u00fa\u010dinek projev\u00ed a\u017e s postupuj\u00edc\u00edm \u010dasem. Dal\u0161\u00ed benefity u\u017e\u00edv\u00e1n\u00ed kreatinu jsou shrnuty <a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-neni-jen-na-svaly-a-silu-jaky-vliv-ma-na-mozek-imunitu-a-celkove-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v tomto \u010dl\u00e1nku<\/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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bezpe\u010dnost a \u00fa\u010dinek kreatinu na fyzick\u00fd v\u00fdkon a lep\u0161\u00ed fungov\u00e1n\u00ed mozku byly prok\u00e1z\u00e1ny ve stovk\u00e1ch studi\u00ed. Jeho dopl\u0148ov\u00e1n\u00ed m\u00e1 v\u00fdznam jak pro sportovce a nad\u0161ence do fitness, tak i pro b\u011b\u017en\u00e9 lidi, kte\u0159\u00ed b\u011b\u017en\u011b nepod\u00e1vaj\u00ed velk\u00e9 fyzick\u00e9 v\u00fdkony. <strong>Je bezpe\u010dn\u00fd a i navzdory m\u00fdt\u016fm, \u017ee po\u0161kozuje ledviny, se ho nemus\u00edme b\u00e1t.<\/strong> P\u0159i pravideln\u00e9m u\u017e\u00edv\u00e1n\u00ed m\u016f\u017ee zlep\u0161it nejen fyzick\u00fd v\u00fdkon, ale tak\u00e9 n\u00e1ladu, sp\u00e1nek a kognitivn\u00ed funkce. Zdravou stravu, dostatek pohybu a kvalitn\u00ed sp\u00e1nek v\u0161ak <strong>nenahrad\u00ed.<\/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\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>Pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed kreatinu m\u016f\u017ee zlep\u0161it nejen fyzick\u00fd v\u00fdkon, ale i kognitivn\u00ed funkce. D\u00edky tomu jsou s n\u00edm \u010dasto spojov\u00e1ny benefity jako pozitivn\u011bj\u0161\u00ed n\u00e1lada, jasn\u011bj\u0161\u00ed mysl \u010di lep\u0161\u00ed pam\u011b\u0165 a soust\u0159ed\u011bn\u00ed. Je to ale opravdu tak? A jak vlastn\u011b funguje kreatin v na\u0161em mozku? Nejen to prozrad\u00ed n\u00e1\u0161 \u010dl\u00e1nek.<\/p>\n","protected":false},"author":239,"featured_media":638613,"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":[33],"tags":[6501,6765,6849,7611,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-642085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-kreatin-cs","10":"tag-mentalni-vykon","11":"tag-wellness-cs","12":"tag-zdravy-zivotni-styl","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>Kreatin jako palivo pro mozek: Zlep\u0161uje pam\u011b\u0165, soust\u0159ed\u011bn\u00ed a dal\u0161\u00ed kognitivn\u00ed funkce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je kreatin a jak\u00fd je jeho vliv na mozek? 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