{"id":643166,"date":"2024-12-03T13:16:39","date_gmt":"2024-12-03T12:16:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=643166"},"modified":"2024-12-03T13:20:07","modified_gmt":"2024-12-03T12:20:07","slug":"kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/","title":{"rendered":"Kreatin kot gorivo za mo\u017egane: izbolj\u0161anje spomina, osredoto\u010denosti in drugih kognitivnih funkcij"},"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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Kako_deluje_kreatin\" title=\"Kako deluje kreatin\">Kako deluje 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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Mozgani_kot_sebicen_organ\" title=\"Mo\u017egani kot sebi\u010den organ\">Mo\u017egani kot sebi\u010den organ<\/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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Vpliv_kreatina_na_mozgane\" title=\"Vpliv kreatina na mo\u017egane\">Vpliv kreatina na mo\u017egane<\/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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Kreatin_izboljsa_kognitivne_sposobnosti\" title=\"Kreatin izbolj\u0161a kognitivne sposobnosti\">Kreatin izbolj\u0161a kognitivne sposobnosti<\/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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Vpliv_kreatina_na_dusevno_zdravje\" title=\"Vpliv kreatina na du\u0161evno zdravje\">Vpliv kreatina na du\u0161evno zdravje<\/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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Koliko_kreatina_potrebujemo\" title=\"Koliko kreatina potrebujemo?\">Koliko kreatina potrebujemo?<\/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.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/#Zakljucna_misel\" title=\"Zaklju\u010dna misel\">Zaklju\u010dna misel<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nekateri si vadbe brez njega ne morejo predstavljati, medtem ko se ga drugi izogibajo zaradi <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-miti-in-dejstva-o-nezelenih-ucinkih-priporocenem-vnosu-in-varnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161tevilnih mitov<\/a>, ki kro\u017eijo o njegovi uporabi. Ne glede na to, ali ste med tistimi, ki jemljejo kreatin, ali pa ga (napa\u010dno) uvr\u0161\u010date med steroide, ostaja dejstvo, da je <strong>kreatin najbolj temeljito raziskano prehransko dopolnilo,<\/strong> ki je na voljo. Naravno se pojavlja v \u010dlove\u0161kem telesu, nekaj pa ga pridobimo tudi iz \u017eivil \u017eivalskega izvora. Rastlinska \u017eivila pa kreatina ne vsebujejo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot prehransko dopolnilo je kreatin na voljo v razli\u010dnih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/vse-kar-morate-vedeti-o-kreatinu-in-njegovih-oblikah\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oblikah<\/a>, vendar vse slu\u017eijo istemu namenu &#8211; obnavljanju kreatina tam, kjer ga telo potrebuje. Kljub razpolo\u017eljivosti <a href=\"https:\/\/gymbeam.si\/kreatin-druge-oblike\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razli\u010dnih oblik<\/a> pa <a href=\"https:\/\/gymbeam.si\/kreatin-monohidrat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin monohidrat<\/a> \u0161e vedno velja za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">najbolj u\u010dinkovito izbiro<\/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=\"Kako deluje kreatin\" class=\"wp-image-638528\" title=\"Kako deluje 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=\"Kako_deluje_kreatin\"><\/span>Kako deluje kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo, sestavljeno iz \u0161tevilnih tipov celic, pridobiva energijo iz molekul adenozin<strong>tri<\/strong>fosfata (A<strong>T<\/strong>P). ATP spro\u0161\u010da energijo s pretvorbo v A<strong>D<\/strong>P (adenozin<strong>di<\/strong>fosfat). Med tem procesom ATP izgubi eno fosfatno skupino, spro\u0161\u010dena energija pa poganja klju\u010dne procese, kot je kr\u010denje mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ATP nastaja v mitohondrijih (\u00bbelektrarne\u00ab celic), vendar mora biti ob nenadni in veliki potrebi hitro obnovljen. Mi\u0161ice vsebujejo le toliko ATP-ja, da zadostuje za nekaj sekund dela, zato je potrebno preostanek u\u010dinkovito reciklirati. Tukaj pride v igro kreatin<strong>fosfat<\/strong> &#8211; oblika kreatina v telesu, ki ima pripeto fosfatno skupino. Preko kreatin fosfata se fosfatna skupina prenese nazaj na ADP, s \u010dimer se ta pretvori v ATP. <strong>Zahvaljujo\u010d <a href=\"https:\/\/gymbeam.si\/kreatin-caps-100-creapurer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinu<\/a> se ohranja stalen vir takoj\u0161nje energije.<\/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.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dodajanje<\/a> kreatina <strong>pove\u010da njegovo koncentracijo v mi\u0161icah,<\/strong> kar omogo\u010da hitrej\u0161e in dolgotrajnej\u0161e recikliranje energije. Ob redni uporabi lahko opazite <strong>izbolj\u0161ano vzdr\u017eljivost<\/strong> in bolj\u0161o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracijo mi\u0161ic.<\/a> Res je, da kreatin privla\u010di vodo v mi\u0161i\u010dne celice. Vendar to ni stranski u\u010dinek v smislu \u00bbzadr\u017eevanja vode.\u00ab Kreatin hidrira mi\u0161i\u010dne celice, kar jih naredi polnej\u0161e in <strong>spodbuja izmenjavo hranil ter drugih spojin.<\/strong> Ljudje z naravno vi\u0161jo ravnijo kreatina <strong>(zaradi genetike ali prehrane)<\/strong> morda ne bodo opazili tako izrazitega u\u010dinka na zmogljivost in regeneracijo.<\/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=\"Mozgani_kot_sebicen_organ\"><\/span>Mo\u017egani kot sebi\u010den organ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ki mo\u017egani so visokozmogljiv in sebi\u010den organ. \u010ceprav predstavljajo le pribli\u017eno <strong>2% celotne telesne mase, porabijo kar 20% celotne energije<\/strong> telesa v mirovanju.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> Ko telesu zmanjka razpolo\u017eljive energije, se glukoza preusmeri v mo\u017egane, medtem ko preostanek telesa deluje v stanju inzulinske odpornosti. \u010ceprav mo\u017egani za proizvodnjo ATP-ja uporabljajo glukozo, <strong>je kreatin prisoten tam, kjer se ATP uporablja, da pomaga pri njegovem recikliranju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin, klju\u010dni vir takoj\u0161nje energije za mo\u017egane, lahko prehaja krvno-mo\u017egansko pregrado. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> U\u017eivanje kreatina kot prehranskega dopolnila <strong>pove\u010da njegovo koncentracijo v mo\u017eganih,<\/strong> kjer podpira razli\u010dne energetsko zahtevne procese.<\/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=\"Vpliv_kreatina_na_mozgane\"><\/span>Vpliv kreatina na mo\u017egane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eganske celice ali nevroni so nenehno aktivni in potrebujejo ogromno energije. Procesi, kot so prenos nevrotransmiterjev in prevajanje signalov, porabijo velike koli\u010dine ATP-ja. Posledi\u010dno lahko ob nizki ravni ATP \u0161tevilne mo\u017eganske funkcije oslabijo, kar lahko vodi do simptomov, kot so <strong>tesnoba, depresivni simptomi, utrujenost, te\u017eave s spominom in koncentracijo ali zmanj\u0161ana kognitivna zmogljivost.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vpliv pomanjkanja kreatina na mo\u017egane je dobro dokumentiran pri posameznikih s <strong>prirojenim pomanjkanjem kreatina,<\/strong> ki izhaja iz pomanjkanja encimov, ki naravno proizvajajo kreatin v telesu. Simptomi tega pomanjkanja vklju\u010dujejo zapozneli razvoj, kognitivno disfunkcijo, epilepti\u010dne napade, epilepsijo, gibalne motnje, ADHD, avtizem in agresivno vedenje.<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>Poleg vpliva na mo\u017egane kreatin podpira tudi splo\u0161no zdravje \u017eivcev. Po\u0161kodbe \u017eivcev je mogo\u010de spremljati prek nevrofilamentov, ki se spro\u0161\u010dajo v kri iz po\u0161kodovanih \u017eivcev. \u0160tudije so pokazale ni\u017eje ravni nevrofilamentov pri posameznikih, ki jemljejo kreatin, kar nakazuje, da ima <strong>kreatin nevroprotektivni u\u010dinek.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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=\"Vpliv kreatina na mo\u017egane\" class=\"wp-image-638544\" title=\"Vpliv kreatina na mo\u017egane\" 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_izboljsa_kognitivne_sposobnosti\"><\/span>Kreatin izbolj\u0161a kognitivne sposobnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodajanje kreatina je obse\u017eno raziskano v kontekstu skeletnih mi\u0161ic in telesne zmogljivosti. V zadnjih letih pa se je pove\u010dal poudarek na njegovih u\u010dinkih na razli\u010dne mo\u017eganske funkcije. V \u0161tudiji na podganah, ki so jim intranazalno dajali kreatin, so <strong>podgane, zdravljene s kreatinom, pokazale izbolj\u0161ano re\u0161evanje problemov<\/strong> in naredile manj napak pri iskanju izhoda iz labirinta.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sistemati\u010dni pregled iz leta 2018, ki je vklju\u010deval \u0161est \u0161tudij, je pokazal <strong>izbolj\u0161an kratkoro\u010dni spomin in inteligenco pri zdravih posameznikih,<\/strong> ki so u\u017eivali kreatin.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup> Novej\u0161a \u0161tudija iz leta 2023 je po \u0161estih tednih jemanja <strong>5 g kreatina dnevno<\/strong> pokazala izbolj\u0161anje kognitivnih funkcij, kot sta hitrej\u0161a obdelava informacij in bolj\u0161i priklic spomina.<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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pomanjkanje spanca<\/a> je obi\u010dajno povezano s slab\u0161o koncentracijo in zmanj\u0161ano mentalno zmogljivostjo. \u017de en sam odmerek kreatina lahko pomaga ubla\u017eiti ta u\u010dinek. Odmerek 0,35 g kreatina na kilogram telesne te\u017ee (<strong>kar ustreza 24,5 g za osebo, te\u017eko 70 kg<\/strong>) lahko delno zmanj\u0161a presnovne posledice pomanjkanja spanca in izbolj\u0161a zmogljivost tudi v dneh utrujenosti. <strong>Kljub temu pa ostaja prednostna skrb za kakovosten spanec najbolj\u0161a strategija, da se takim te\u017eavam izognete.<\/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>Zaradi svojega vpliva na mo\u017egane je <strong>kreatin<\/strong> znan tudi po tem, da <strong>zmanj\u0161uje<\/strong> simptome &#8220;<strong>mo\u017eganske megle,<\/strong>&#8221; ki jo pogosto spro\u017eita pomanjkanje spanca in stres. U\u010dinek kreatina na spomin je \u0161e posebej pomemben pri ljudeh, starej\u0161ih od 66 let, kjer pride do upada spomina povezanega s staranjem.<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=\"Vpliv_kreatina_na_dusevno_zdravje\"><\/span>Vpliv kreatina na du\u0161evno zdravje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nizke ravni kreatina v dolo\u010denih predelih mo\u017eganov so povezane s simptomi depresije in anksioznih motenj, kar nakazuje, da lahko dodajanje kreatina zagotovi <strong>dolo\u010deno olaj\u0161anje<\/strong> pri teh simptomih.<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>Nizka raven kreatina je bila prav tako opa\u017eena pri ljudeh z <strong>motnjo socialne anksioznosti, <\/strong>kjer so zmanj\u0161ane ravni v prefrontalnem korteksu povezane s simptomi anksioznosti.<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>Raziskave na mi\u0161ih so pokazale, da ima<strong> kreatin antidepresivne u\u010dinke, <\/strong>deloma zaradi njegove sposobnosti vezave na adenozinske receptorje, podobno kot 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>Obse\u017ena \u0161tudija, ki je preu\u010devala raz\u0161irjenost depresije med uporabniki kreatina, je pokazala, da imajo tisti, ki redno jemljejo kreatin, <strong>32 % manj\u0161e tveganje<\/strong> za razvoj depresije.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15]<\/sup><\/mark><\/li>\n\n\n\n<li>Druga \u0161tudija ju\u017enokorejskih raziskovalcev je pokazala, da je standardni odmerek kreatina &#8211; 5 g dnevno skozi osem tednov &#8211; okrepil u\u010dinke antidepresivov pri \u017eenskah z depresijo.<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=\"Koliko_kreatina_potrebujemo\"><\/span>Koliko kreatina potrebujemo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot pri dodajanju kreatina za telesno aktivnost je idealen odmerek za kognitivne koristi <strong>5 g dnevno,<\/strong> pri \u010demer \u010das u\u017eivanja ni odlo\u010dilen. Kot pri vsakem prehranskem re\u017eimu je klju\u010dnega pomena redna uporaba dopolnil, njihove koristi pa se obi\u010dajno poka\u017eejo s\u010dasoma. Dodatne prednosti jemanja kreatina so povzete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v tem \u010dlanku<\/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=\"Zakljucna_misel\"><\/span>Zaklju\u010dna misel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Varnost in u\u010dinkovitost kreatina pri izbolj\u0161anju telesne zmogljivosti in mo\u017eganskih funkcij sta bili potrjeni v stotinah \u0161tudij. Njegovo jemanje koristi tako \u0161portnikom in ljubiteljem fitnesa kot tudi posameznikom, ki niso posebej aktivni. Kreatin <strong>je varen in kljub mitom o njegovem vplivu na zdravje ledvic ne povzro\u010da skrbi.<\/strong> Ob rednem jemanju lahko poleg izbolj\u0161anja telesne zmogljivosti pripomore tudi k bolj\u0161emu razpolo\u017eenju, spanju in kognitivnim funkcijam. Vendar <strong>ni nadomestilo<\/strong> za uravnote\u017eeno prehrano, redno vadbo in kakovosten spanec.<\/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>Redna uporaba kreatina lahko izbolj\u0161a ne le telesno zmogljivost, temve\u010d tudi kognitivne funkcije. Zato se kreatin pogosto povezuje s prednostmi, kot so bolj pozitivno razpolo\u017eenje, ostrej\u0161i um ter bolj\u0161i spomin in koncentracija. Toda ali je temu res tako in kako to\u010dno deluje kreatin v mo\u017eganih? Na\u0161 \u010dlanek razkriva ve\u010d.<\/p>\n","protected":false},"author":239,"featured_media":638623,"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":[118],"tags":[6855,6771,6507,7617,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-643166","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-dusevna-zmogljivost","9":"tag-kreatin-sl","10":"tag-prehranska-dopolnila","11":"tag-wellness-sl","12":"tag-zdrav-zivljenjski-slog","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 kot gorivo za mo\u017egane: izbolj\u0161anje spomina, osredoto\u010denosti in drugih kognitivnih funkcij - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je kreatin in kako vpliva na mo\u017egane? 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