{"id":730876,"date":"2025-07-01T22:15:28","date_gmt":"2025-07-01T20:15:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=730876"},"modified":"2025-07-01T22:16:03","modified_gmt":"2025-07-01T20:16:03","slug":"kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/","title":{"rendered":"Kreatin: Mitovi i \u010dinjenice o nuspojavama, preporu\u010denom unosu i bezbednosti"},"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.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#Sta_je_kreatin\" title=\"\u0160ta je kreatin?\">\u0160ta je kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#Koji_su_efekti_kreatina\" title=\"Koji su efekti kreatina?\">Koji su efekti kreatina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#Koliko_dugo_traju_povecane_zalihe_kreatina_u_telu\" title=\"Koliko dugo traju pove\u0107ane zalihe kreatina u telu?\">Koliko dugo traju pove\u0107ane zalihe kreatina u telu?<\/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.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#13_najvecih_mitova_o_upotrebi_kreatina\" title=\"13 najve\u0107ih mitova o upotrebi kreatina\">13 najve\u0107ih mitova o upotrebi kreatina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#1_Kreatin_je_steroid\" title=\"1. Kreatin je steroid\">1. Kreatin je steroid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#2_Kreatin_ostecuje_bubrege_i_jetru\" title=\"2. Kreatin o\u0161te\u0107uje bubrege i jetru\">2. Kreatin o\u0161te\u0107uje bubrege i jetru<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#3_Kreatin_stvara_diureticki_efekat\" title=\"3. Kreatin stvara diureti\u010dki efekat\">3. Kreatin stvara diureti\u010dki efekat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#4_Kreatin_je_kriv_za_digestivne_smetnje\" title=\"4. Kreatin je kriv za digestivne smetnje\">4. Kreatin je kriv za digestivne smetnje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#5_Prestanak_uzimanja_kreatina_dovodi_do_gubitka_misicne_mase\" title=\"5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107ne mase\">5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107ne mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#6_Kreatin_izaziva_gubitak_kose\" title=\"6. Kreatin izaziva gubitak kose\">6. Kreatin izaziva gubitak kose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#7_Kreatin_izaziva_akne\" title=\"7. Kreatin izaziva akne\">7. Kreatin izaziva akne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#8_Kreatin_je_pogodan_samo_za_sportiste_snage\" title=\"8. Kreatin je pogodan samo za sportiste snage\">8. Kreatin je pogodan samo za sportiste snage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#9_Samo_muskarci_imaju_koristi_od_upotrebe_kreatina\" title=\"9. Samo mu\u0161karci imaju koristi od upotrebe kreatina\">9. Samo mu\u0161karci imaju koristi od upotrebe kreatina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#10_Faza_zasicenja_je_neophodna\" title=\"10. Faza zasi\u0107enja je neophodna\">10. Faza zasi\u0107enja je neophodna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#11_Kreatin_se_mora_ciklicno_uzimati\" title=\"11. Kreatin se mora cikli\u010dno uzimati\">11. Kreatin se mora cikli\u010dno uzimati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#12_Kreatin_treba_uzimati_u_odredeno_vreme\" title=\"12. Kreatin treba uzimati u odre\u0111eno vreme\">12. Kreatin treba uzimati u odre\u0111eno vreme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#13_Kreatin_nikada_ne_treba_uzimati_zajedno_sa_kofeinom\" title=\"13. Kreatin nikada ne treba uzimati zajedno sa kofeinom\">13. Kreatin nikada ne treba uzimati zajedno sa kofeinom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#Kako_uzimati_kreatin\" title=\"Kako uzimati kreatin?\">Kako uzimati kreatin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.rs\/blog\/kreatin-mitovi-i-cinjenice-o-nuspojavama-preporucenom-unosu-i-bezbednosti\/#Sta_treba_da_zapamtite\" title=\"\u0160ta treba da zapamtite?\">\u0160ta treba da zapamtite?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin je jedan od najpopularnijih dodataka ishrani me\u0111u sportistima. Njegovo delovanje na <strong>sportske performanse, snagu i rast mi\u0161i\u0107ne mase je nau\u010dno potvr\u0111eno.<\/strong> Uprkos tome, i dalje postoje brojni mitovi i dezinformacije, pre svega u vezi sa pravilnom upotrebom, potencijalnim nuspojavama i time za koga je kreatin zapravo pogodan. U dana\u0161njem tekstu osvrnu\u0107emo se na naj\u010de\u0161\u0107e zablude i otkriti \u0161ta je istina, a \u0161ta samo nepotrebna uzbuna.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_je_kreatin\"><\/span>\u0160ta je kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> je <strong>prirodna supstanca prisutna u telu<\/strong>, najvi\u0161e u obliku fosfokreatina (PCr) u mi\u0161i\u0107ima i mozgu. Telo ga mo\u017ee proizvoditi u odre\u0111enoj koli\u010dini iz tri aminokiseline: <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/arginin-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginina<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/glicin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glicina<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/l-metionin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">metionina<\/a>. Osim toga, kreatin se prirodno nalazi u hrani \u017eivotinjskog porekla, kao \u0161to su meso, <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riba<\/a> i mle\u010dni proizvodi.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin u\u010destvuje u osnovnim telesnim procesima. Konkretno, <strong> u\u010destvuje u stvaranju energije<\/strong>, koju koristimo za kretanje, mentalne funkcije i druge potrebe. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posebno je zna\u010dajan u procesu <strong>regeneracije ATP-a<\/strong> (adenozin-trifosfata), osnovnog izvora energije u telu. Kada su rezerve kreatina u telu optimalno popunjene, <strong>energija se mo\u017ee brzo obnoviti, \u0161to je posebno korisno prilikom mi\u0161i\u0107nog rada.<\/strong> Na taj na\u010din mo\u017ee <strong> pove\u0107ati fizi\u010dku izdr\u017eljivost<\/strong>, naro\u010dito tokom kratkih, uzastopnih intervala intenzivnog treninga, \u0161to je klju\u010dno za sportove snage, brzine i timske sportove. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo zato sportisti pomno prate unos ove supstance. Naj\u010de\u0161\u0107e je uzimaju u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-creapure-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatin monohidrata<\/strong><\/a>, koji je najpouzdaniji oblik kreatina kada su u pitanju efekti i bezbednost. Ipak, neki korisnici preferiraju <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatin hidrohlorid (HCl)<\/a>, puferski kreatin ili druge oblike. Sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-crea7in-300g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multikomponentnim suplementima <\/a> mogu\u0107e je unositi vi\u0161e oblika kreatina istovremeno i tako iskoristiti prednosti razli\u010ditih formi. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite da saznate vi\u0161e o razli\u010ditim vrstama kreatina, pro\u010ditajte na\u0161 \u010dlanak: <strong>Sve \u0161to treba da znate o kreatinu i njegovim oblicima.<\/strong><strong> <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"\u0160ta je kreatin?\" class=\"wp-image-482589\" style=\"width:843px;height:562px\" title=\"\u0160ta je kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_efekti_kreatina\"><\/span>Koji su efekti kreatina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreatin mo\u017ee obnavljati rezerve ATP-a, koje se brzo tro\u0161e tokom intenzivne fizi\u010dke aktivnosti. Na taj na\u010din <strong>doprinosi o\u010duvanju i unapre\u0111enju performansi. <\/strong> <\/li>\n\n\n\n<li>Posebno je koristan tokom kratkih napora visokog intenziteta koji traju od 2 do 10 sekundi.<\/li>\n\n\n\n<li><strong>Najvi\u0161e se koristi u sportovima snage <\/strong> (dizanje tegova, powerlifting, bodibilding), kao i <strong> brzinskim i timskim sportovima<\/strong> (atletika, fudbal, ko\u0161arka, hokej).<\/li>\n\n\n\n<li>Osim efekata na performanse, studije pokazuju da kreatin <strong>pospe\u0161uje rast snage, mi\u0161i\u0107ne mase, oporavak, pa \u010dak i izdr\u017eljivost. <\/strong> <span style=\"color: #ff6600;\">[2-4]<\/span><\/li>\n\n\n\n<li>Tako\u0111e poma\u017ee i u <strong>obnovi energije za mo\u017edane funkcije poput pam\u0107enja, razmi\u0161ljanja i koncentracije. <\/strong> Zbog toga spada i me\u0111u popularne <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> nootropike<\/a>, koje koriste studenti, umetnici i svi oni koji se bave mentalno zahtevnim poslovima. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[19]<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukoliko \u017eelite da saznate vi\u0161e o uticaju kreatina na zdravlje i sportske performanse, pro\u010ditajte na\u0161 \u010dlanak: <strong>Kreatin nije samo za mi\u0161i\u0107e i snagu \u2013kakav je njegov uticaj na mozak, imunitet i op\u0161te zdravlje. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_dugo_traju_povecane_zalihe_kreatina_u_telu\"><\/span>Koliko dugo traju pove\u0107ane zalihe kreatina u telu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako ne unosite kreatin putem suplemenata, ve\u0107 se oslanjate isklju\u010divo na njegovu prirodnu sintezu i unos kroz ishranu, <strong> iskori\u0161\u0107enost u telu dosti\u017ee oko 60\u201380%. <\/strong><\/li>\n\n\n\n<li>Kada po\u010dnete da unosite <strong>kreatin<\/strong> kao dodatak ishrani u koli\u010dini od <strong>3\u20135 g dnevno<\/strong>, va\u0161e rezerve se mogu <strong>pove\u0107ati za<\/strong> <strong>20\u201340% u roku od 28 dana. <\/strong><\/li>\n\n\n\n<li>Za odr\u017eavanje tog nivoa dovoljno je da nastavite sa redovnim dnevnim unosom od 3\u20135 g. <\/li>\n\n\n\n<li>S druge strane, ako <strong>prekinete unos kreatina,<\/strong> njegove rezerve \u0107e se <strong> vratiti na po\u010detni nivo u roku od 4 do 6 nedelja. <\/strong> <span style=\"color: #ff6600;\">[5-6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3885,28080,28876,46066,48031,51652\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_najvecih_mitova_o_upotrebi_kreatina\"><\/span>13 najve\u0107ih mitova o upotrebi kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-crea7in-300g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> je jedan od najpopularnijih suplemenata me\u0111u sportistima. Me\u0111utim, \u010dak ni oni \u010desto nisu sigurni u vezi sa <strong>pravilnim na\u010dinom upotrebe, nuspojavama<\/strong> i drugim va\u017enim aspektima. Hajde da razjasnimo sve nedoumice jednom zauvek.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kreatin_je_steroid\"><\/span>1. Kreatin je steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Androgeno-anaboli\u010dki steroidi (AAS) su grupa supstanci koje uklju\u010duju hormon testosteron i sli\u010dne sinteti\u010dki proizvedene hormone sa sli\u010dnim delovanjem. Zajedni\u010dke osobine su im donekle sli\u010dna hemijska struktura, \u010desta potreba za injekcijama, visok rizik po zdravlje i, pre svega, njihova ilegalnost. Njihov cilj je da maksimizuju rast mi\u0161i\u0107ne mase do nivoa koji prirodnim putem nije dosti\u017ean. <strong>Kreatin se ni po hemijskoj strukturi ni po efektima ne mo\u017ee uporediti sa ovim supstancama. <\/strong> On je legalna, prirodna supstanca za ljudsko telo, sa potvr\u0111enim profilom bezbednosti za zdravlje \u2013 za razliku od anabolika.    <span style=\"color: #ff6600;\">[5, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin mo\u017eda nije steroid, ali svakako ima \u0161ta da ponudi kada je u pitanju izgradnja mi\u0161i\u0107ne mase. Vi\u0161e o tome mo\u017eete pro\u010ditati u na\u0161em \u010dlanku: <strong>odi\u010d kroz kreatin za maksimalni mi\u0161i\u0107ni rast<\/strong> <strong> <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Da li je kreatin steroid?\" class=\"wp-image-482605\" style=\"width:843px;height:562px\" title=\"Da li je kreatin steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kreatin_ostecuje_bubrege_i_jetru\"><\/span>2. Kreatin o\u0161te\u0107uje bubrege i jetru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolizam kreatina u telu proizvodi otpadnu supstancu <strong> kreatinin<\/strong>, koja se izlu\u010duje putem bubrega. Telo tada mo\u017ee imati vi\u0161e posla da je elimini\u0161e, zbog \u010dega mnogi brinu da uzimanje kreatina mo\u017ee preopteretiti bubrege. <strong> Povi\u0161en nivo kreatinina<\/strong> mo\u017ee biti i simptom odre\u0111enih oboljenja ovog organa. Me\u0111utim, to ne zna\u010di automatski da \u0107e kreatin o\u0161tetiti va\u0161e bubrege.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nau\u010dno potvr\u0111ena \u010dinjenica je da ako se pridr\u017eavate preporu\u010dene dnevne doze (3\u20135 g), dolazi samo do <strong>kratkotrajnog pove\u0107anja nivoa kreatinina, koje zdravi bubrezi lako elimini\u0161u.<\/strong> \u010cak ni dugoro\u010dne studije nisu pokazale negativan uticaj upotrebe kreatina na funkciju bubrega. Takav efekat nije zabele\u017een ni kod suplementacije tokom 12 nedelja (20 g tokom 5 dana, zatim 5 g) kod osoba koje unose vi\u0161e proteina (\u2265 1,2 g po kg telesne mase).  <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111e, ne treba zaboraviti da osobe s ve\u0107om mi\u0161i\u0107nom masom i ve\u0107im unosom proteina prirodno mogu imati vi\u0161i nivo kreatinina. <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010dene vrednosti unosa kreatinina: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u0161karci:<\/strong> 60\u2013110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>\u017dene:<\/strong> 45\u201390 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*svaka laboratorija mo\u017ee imati ne\u0161to druga\u010dije referentne vrednosti <span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[20]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Negativan uticaj kreatina na funkciju jetre nije dokazan.<strong> Trenutne studije pokazuju da preporu\u010dene doze ne o\u0161te\u0107uju jetru kod zdravih osoba.<\/strong> <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"Uticaj kreatina na bubrege i jetru\" class=\"wp-image-482621\" style=\"width:843px;height:562px\" title=\"Uticaj kreatina na bubrege i jetru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kreatin_stvara_diureticki_efekat\"><\/span>3. Kreatin stvara diureti\u010dki efekat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kreatin je osmotski aktivna supstanca, sli\u010dno kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/brzi-saharidi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljeni hidrati<\/a> ili so, \u0161to zna\u010di da vezuje vodu u mi\u0161i\u0107ima. Ali za razliku od soli, voda se zadr\u017eava unutar \u0107elija. Dakle, <strong>ne\u0107e vas naduvati kao kesica slanih grickalica, ve\u0107 \u0107e &#8220;napumpati&#8221; va\u0161e mi\u0161i\u0107e<\/strong>. Vi\u0161e vode u mi\u0161i\u0107ima tako\u0111e doprinosi boljoj hidrataciji i lak\u0161em podno\u0161enju vru\u0107ine. <span style=\"color: #ff6600;\">[6-7]<\/span>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ranije se spekulisalo da kreatin izaziva dehidrataciju i gr\u010deve u mi\u0161i\u0107ima, zbog uticaja na zadr\u017eavanje vode u \u0107elijama, \u0161to bi teoretski moglo poremetiti ravnote\u017eu vode u telu. Me\u0111utim, novije studije su opovrgle te tvrdnje i saglasne su u vezi sa <strong>pozitivnim uticajem kreatina na hidrataciju i funkciju mi\u0161i\u0107a.<\/strong> <span style=\"color: #ff6600;\">[6-7]<\/span>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imamo dobre vesti za \u017eene koje se pla\u0161e da \u0107e se od kreatina ugojiti i pretvoriti u sestru Hulka. Iako postoje individualne razlike, studije su pokazale da <strong>uzimanje redovne doze kreatina (3\u20135 g) izaziva minimalno zadr\u017eavanje vode<\/strong><strong>, i samim tim i neznatno pove\u0107anje telesne te\u017eine.<\/strong> Kod vi\u0161ih doza (&gt;15 g\/dan), maksimalno zadr\u017eavanje vode je bilo oko 2 litra. No, kao \u0161to ve\u0107 znate, visoke doze su uglavnom nepotrebne.   <span style=\"color: #ff6600;\">[7, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas mu\u010di zadr\u017eavanje vode i ne znate uzrok ni kako da ga re\u0161ite, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/kasko-se-resiti-viska-vode-i-smanjiti-zadrzavanje-vode\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se osloboditi vi\u0161ka vode u telu?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Kreatin i zadr\u017eavanje vode\" class=\"wp-image-482637\" style=\"width:843px;height:563px\" title=\"Kreatin i zadr\u017eavanje vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kreatin_je_kriv_za_digestivne_smetnje\"><\/span>4. Kreatin je kriv za digestivne smetnje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u pretra\u017eiva\u010d ukucate &#8220;nuspojave kreatina&#8221;, mo\u017eda \u0107e vam odmah postati muka. Neki ljudi zaista mogu osetiti nadutost, bol u stomaku ili druge probleme sa varenjem. Ipak, to su retki slu\u010dajevi i obi\u010dno su povezani sa unosom <strong> ve\u0107ih koli\u010dina kreatina odjednom<\/strong> (&gt;10 g) ili njegovim uzimanjem na prazan stomak.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove probleme naj\u010de\u0161\u0107e mo\u017eete izbe\u0107i ako ve\u0107u dnevnu dozu kreatina (&gt; 5 g\/dan) <strong>podelite na vi\u0161e manjih doza <\/strong> i <strong>uzimate ga uz obroke. <\/strong> Tako\u0111e, obavezno pijte dovoljno vode. Kao \u0161to je ve\u0107 re\u010deno \u2013 velike doze nisu neophodne.   <span style=\"color: #ff6600;\">[5, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas mu\u010di nadut stomak, uzrok verovatno nije kreatin. Naj\u010de\u0161\u0107i uzroci opisani su u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/nadutost-stomaka-i-kako-ga-se-resiti\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Za\u0161to dolazi do nadutosti stomaka i kako je se re\u0161iti?<\/strong><\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Prestanak_uzimanja_kreatina_dovodi_do_gubitka_misicne_mase\"><\/span>5. Prestanak uzimanja kreatina dovodi do gubitka mi\u0161i\u0107ne mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-hcl-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kreatin<\/a> mo\u017ee pomo\u0107i u izgradnji mi\u0161i\u0107a, ali to ne zna\u010di da \u0107ete izgubiti sav napredak kada prestanete da ga uzimate. Dokle god ne menjate trening i ishranu i nastavite da unosite dovoljno <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/?p=397764\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a>, <strong>va\u0161 izgled ne\u0107e do\u017eiveti drasti\u010dne promene. <\/strong> Mo\u017eda \u0107ete izgubiti malo mi\u0161i\u0107nog volumena ako ste koristili ve\u0107e doze kreatina (\u0161to dovodi do ve\u0107eg zadr\u017eavanja vode), ali to nije gubitak mi\u0161i\u0107nog tkiva \u2013 <strong>ve\u0107 samo vode<\/strong>. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[12]<\/span><\/span>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon prestanka upotrebe, kreatin \u0107e i dalje ostati u va\u0161em telu oko 4\u20136 nedelja. Tako\u0111e, <strong> nema potrebe za pauzama<\/strong> \u2013 kreatin je siguran i za dugoro\u010dnu upotrebu. U jednoj od najdu\u017eih studija koja je trajala 5 godina, nisu zabele\u017eeni negativni efekti.   <span style=\"color: #ff6600;\">[6, 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koja ishrana i trening su klju\u010dni za izgradnju mi\u0161i\u0107a, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/sta-da-jedete-i-kako-da-vezbate-da-biste-konacno-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160ta jesti i kako trenirati da biste kona\u010dno nabacili mi\u0161i\u0107e<\/strong><\/a><strong> <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg\" alt=\"Kreatin i mi\u0161i\u0107na masa\" class=\"wp-image-482653\" style=\"width:843px;height:561px\" title=\"Kreatin i mi\u0161i\u0107na masa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg 1433w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kreatin_izaziva_gubitak_kose\"><\/span>6. Kreatin izaziva gubitak kose<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ovaj mit poti\u010de iz stare studije <\/strong> u kojoj su ragbi igra\u010di uzimali 25 g kreatina tokom 7 dana, a zatim 5 g jo\u0161 14 dana. Nakon toga im je porastao nivo dihidrotestosterona (DHT), koji je derivat testosterona i koji se dovodi u vezu sa gubitkom kose. Ipak, istra\u017eiva\u010di navode da je rast DHT-a mo\u017eda bio izazvan i intenzivnim treningom. Kasnije su sprovedene brojne sli\u010dne studije, ali sa razli\u010ditim rezultatima.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutna nauka nije potvrdila da <strong> kreatin uti\u010de na pove\u0107anje ukupnog testosterona ili DHT-a povezanog s opadanjem kose. <\/strong> Tako\u0111e, nije pokazana ni negativna povezanost sa seksualnom funkcijom, \u0161to se ponekad pominje u vezi sa upotrebom kreatina. Opadanje kose i seksualne smetnje karakteristi\u010dnije su za upotrebu steroida.  <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav nivo testosterona va\u017ean je za mu\u0161ko zdravlje. Ako vas zanima \u0161ta mo\u017ee dovesti do njegovog pada, pro\u010ditajte: <strong>10 simptoma manjka testosterona \u2013 uzroci i re\u0161enja<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kreatin_izaziva_akne\"><\/span>7. Kreatin izaziva akne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poreklo ovog mita najverovatnije le\u017ei u zabludi da je kreatin anaboli\u010dki steroid. Njihove nuspojave uklju\u010duju pogor\u0161anje stanja ko\u017ee i akne. Me\u0111utim, sada znate da kreatin sigurno nije steroid. Tako\u0111e, <strong> nema dokaza da kreatin mo\u017ee negativno uticati na ko\u017eu.<\/strong> Naprotiv, izgleda da bi ovaj suplement mogao \u010dak i pozitivno delovati.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kreatin je klju\u010dan za metabolizam \u0107elija, pa tako i za ko\u017eu. U\u010destvuje u obnavljanju \u0107elija ko\u017ee i poma\u017ee u odr\u017eavanju njihove hidratacije. Osim toga, ima antioksidativna svojstva, <strong>koja \u0161tite ko\u017eu od slobodnih radikala (oksidativnog stresa).<\/strong> Pozitivan efekat zabele\u017een je u studijama kako kod redovne suplementacije kreatinom, tako i kod njegove lokalne primene, na primer u obliku kreme. <span style=\"color: #ff6600;\">[14-16]<\/span>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161ta mo\u017ee pomo\u0107i kod problemati\u010dne ko\u017ee i akni, pro\u010ditajte na\u0161 \u010dlanak: <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/?p=401601\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se re\u0161iti akni? Manje stresa, zdrava telesna te\u017eina i dobra higijena mogu pomo\u0107i.  <\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Uticaj kreatina na ko\u017eu\" class=\"wp-image-482669\" style=\"width:843px;height:562px\" title=\"Uticaj kreatina na ko\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Kreatin_je_pogodan_samo_za_sportiste_snage\"><\/span>8. Kreatin je pogodan samo za sportiste snage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako efekti kreatina najvi\u0161e koriste bodibilderima, diza\u010dima tegova, krosfiterima i drugim zaljubljenicima u \u201egvo\u017e\u0111e\u201c, ovaj suplement mo\u017ee pobolj\u0161ati performanse i kod drugih sportista. Naime, dokazano je da ima uticaj ne samo na pove\u0107anje snage i mi\u0161i\u0107ne mase, ve\u0107 i na:  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prema studijama, kreatin mo\u017ee pobolj\u0161ati:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regeneraciju<\/li>\n\n\n\n<li>skladi\u0161tenje ugljenih hidrata (glikogena) u mi\u0161i\u0107ima <\/li>\n\n\n\n<li>smanjenje zakiseljenosti mi\u0161i\u0107a <\/li>\n\n\n\n<li>otpornost na toplotu i naporne treninge<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog toga i <strong>sportisti izdr\u017eljivosti (trka\u010di, pliva\u010di), sprinteri, timski sportisti (hokeja\u0161i, fudbaleri, ko\u0161arka\u0161i), kao i borci (MMA, bokseri)<\/strong> mogu imati koristi od suplementacije kreatinom.<span style=\"color: #ff6600;\"> [6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tr\u010dite ili se bavite drugim aktivnostima izdr\u017eljivosti i pitate se koji suplementi jo\u0161 mogu pobolj\u0161ati va\u0161u izdr\u017eljivost, pogledajte na\u0161 \u010dlanak: <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/11-najboljih-dodataka-za-trcanje-voznju-bicikla-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka ishrani za tr\u010danje, vo\u017enju bicikla i druge sportove izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Samo_muskarci_imaju_koristi_od_upotrebe_kreatina\"><\/span>9. Samo mu\u0161karci imaju koristi od upotrebe kreatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u0161e ne va\u017ei da samo mu\u0161karci \u017eele ve\u0107e mi\u0161i\u0107e i snagu, dok \u017eene treniraju samo da bi izgubile kilograme. Mnoge \u017eene redovno treniraju i podi\u017eu tegove jer znaju da \u0107e tako oblikovati telo, ste\u0107i vi\u0161e samopouzdanja i pobolj\u0161ati zdravlje. <strong>\u017dene tako\u0111e \u017eele da izgledaju i ose\u0107aju se sna\u017eno, pa nema razloga da ne podr\u017ee svoje napore funkcionalnim suplementom<\/strong> kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatin<\/a>. Iako su efekti ovog suplementa \u010de\u0161\u0107e ispitivani kod mu\u0161karaca, njegova efikasnost je potvr\u0111ena i kod \u017eena.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored toga, \u017eene prirodno imaju ni\u017ei nivo kreatina u telu jer imaju manje mi\u0161i\u0107ne mase u pore\u0111enju s mu\u0161karcima. Tako\u0111e, iz ishrane obi\u010dno unose manje ove supstance. Nivo kreatina mo\u017ee da varira i u zavisnosti od faze ciklusa i hormonskih promena. Suplementacija mo\u017ee pomo\u0107i da se odr\u017ei stabilan nivo kreatina u telu. Kada se sve sabere, <strong>pokazuje se da uzimanje kreatina mo\u017ee biti \u010dak i efikasnije kod \u017eena nego kod mu\u0161karaca<\/strong>. <span style=\"color: #ff6600;\">[7, 13]<\/span>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementacija daje najbolje rezultate kada se kombinuje sa kvalitetnim treningom. Ako vas zanima kako trening sa tegovima uti\u010de na \u017eene, pro\u010ditajte \u010dlanak  <strong>  rening snage za \u017eene? Da! 12 razloga da podignete tegove.  <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"Prednosti kreatina za \u017eene\" class=\"wp-image-482685\" style=\"width:843px;height:562px\" title=\"Prednosti kreatina za \u017eene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Faza_zasicenja_je_neophodna\"><\/span>10. Faza zasi\u0107enja je neophodna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tradicionalni protokol uzimanja kreatina podrazumeva fazu zasi\u0107enja. Ona traje <strong>5\u20137 dana<\/strong>, tokom kojih se uzima <strong>20\u201325 g <\/strong> kreatina dnevno, kako bi se brzo napunile zalihe u organizmu (otprilike za nedelju dana). Nakon toga sledi <strong>odr\u017eavanje<\/strong>, sa dozom od <strong>3\u20135 g<\/strong> dnevno.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, u fazi zasi\u0107enja postoji ve\u0107i rizik od nuspojava, kao \u0161to su zadr\u017eavanje vode i problemi sa varenjem. Dobra vest je da, <strong> prema savremenim studijama, faza zasi\u0107enja nije neophodna da bi kreatin bio efikasan.<\/strong> Slobodno mo\u017eete odmah po\u010deti sa dozom od 3\u20135 g dnevno. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istina je da \u0107e <strong>maksimalne zalihe kreatina u telu<\/strong> tada biti postignute ne\u0161to kasnije (otprilike za <strong>28 dana<\/strong>, u pore\u0111enju sa <strong> 5\u20137 dana kod faze zasi\u0107enja)<\/strong>, ali verovatno \u0107ete izbe\u0107i eventualne nuspojave. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Kreatin_se_mora_ciklicno_uzimati\"><\/span>11. Kreatin se mora cikli\u010dno uzimati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cikli\u010dna upotreba \u2013 tj. pravljenje pauza u uzimanju suplementa i ponovno uklju\u010divanje \u2013 ponekad se preporu\u010duje kod pojedinih suplemenata zbog mogu\u0107nosti razvoja tolerancije. Me\u0111utim, kod kreatina to uglavnom nije slu\u010daj i on ostaje <strong>efikasan \u010dak i pri dugotrajnoj upotrebi.<\/strong> Ne treba se ni brinuti za njegovu bezbednost \u2013 pri preporu\u010denom unosu (3\u20135 g\/dnevno), kreatin je bezbedan za zdrave osobe \u010dak i na du\u017ei rok (prema studijama koje su trajale i do 5 godina).   <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Kreatin_treba_uzimati_u_odredeno_vreme\"><\/span>12. Kreatin treba uzimati u odre\u0111eno vreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ljenja o tome kada je najbolje uzimati kreatin su podeljena. Neki preporu\u010duju jutro, neki pre ili posle treninga.  <strong>U stvarnosti, na du\u017ee staze, vreme unosa ne igra toliku ulogu kada je re\u010d o efektima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enije je da budete dosledni u uzimanju kreatina i da ne zaboravite dnevnu dozu \u010dak ni tokom dana kada ne trenirate. Ipak, uvek imajte na umu da <strong> nije preporu\u010dljivo uzimati kreatin na prazan stomak<\/strong> i ne zaboravite da ga popijete uz dovoljnu koli\u010dinu vode. Poku\u0161ajte da osmislite sopstvenu rutinu i da kreatin uzimate otprilike u isto vreme svakog dana. Tako \u0107ete stvoriti naviku i manja je verovatno\u0107a da \u0107ete zaboraviti da ga uzmete.    <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg\" alt=\"Kako uzimati kreatin?\" class=\"wp-image-482706\" style=\"width:843px;height:562px\" title=\"Kako uzimati kreatin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kreatin_nikada_ne_treba_uzimati_zajedno_sa_kofeinom\"><\/span>13. Kreatin nikada ne treba uzimati zajedno sa kofeinom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kofein<\/a>, ba\u0161 kao i kreatin, spada me\u0111u najpopularnije supstance me\u0111u sportistima. Naj\u010de\u0161\u0107e se koristi pre treninga kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/stimulansi-pre-treninga\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout <\/a> dodatak koji \u0107e vam sigurno pomo\u0107i da zapo\u010dnete trening punom snagom. Pa se logi\u010dno postavlja pitanje \u2013 da li je preporu\u010dljivo kombinovati kreatin i kofein?  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ste \u010duli mi\u0161ljenje da to nije dobra ideja, jer je neka stara studija iz 1996. godine navodno pokazala da kofein umanjuje efekat kreatina. Me\u0111utim, <strong> nema dovoljno dokaza u savremenoj literaturi koji potvr\u0111uju negativan uticaj kofeina.<\/strong> Ipak, ako \u017eelite da svedete mogu\u0107i negativni efekat na minimum, najbolje je da ih uzimate odvojeno \u2013 kofein (npr. kroz kompleksan pre-workout) pre treninga, a kreatin nakon treninga ili u nekom drugom delu dana.   <span style=\"color: #ff6600;\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve \u0161to treba da znate o uzimanju kofeina pre treninga mo\u017eete pro\u010ditati u na\u0161em tekstu: <strong>Kofein pre treninga: delovanje, prednosti, rizici i preporu\u010dena doza.<\/strong><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uzimati_kreatin\"><\/span>Kako uzimati kreatin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete izabrati dodatak sa samo jednom vrstom kreatina, idealno <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-monohidrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kreatin monohidrat<\/a>, \u010dija je efikasnost najvi\u0161e potvr\u0111ena, ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/kreatin-crea7in-300g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multikomponentni<\/a> suplement koji sadr\u017ei 7 razli\u010ditih oblika kreatina i tako iskoristite sve njihove benefite iz jednog proizvoda.<\/li>\n\n\n\n<li>Tako\u0111e, mo\u017eete probati kreatin monohidrat u <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/creatine-tabs-1000mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> tabletama.<\/a><\/li>\n\n\n\n<li>Preporu\u010dena dnevna doza je 3\u20135 g, koju mo\u017eete uzeti pre, tokom ili posle treninga. Na dan bez treninga, uzmite ga u bilo koje doba dana.  <\/li>\n\n\n\n<li>Obavezno ga popijte uz dovoljnu koli\u010dinu vode. <\/li>\n\n\n\n<li>U kombinaciji sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/just-whey-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinima<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljenim hidratima<\/a>, mo\u017eete pove\u0107ati zalihe kreatina u telu. <span style=\"color: #ff6600;\">[5-6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako da pravilno koristite kreatin pro\u010ditajte u na\u0161em tekstu: <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/kako-izabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izabrati najbolji kreatin?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_treba_da_zapamtite\"><\/span>\u0160ta treba da zapamtite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom tekstu obradili smo naj\u010de\u0161\u0107e mitove o kreatinu, koji se ne \u010duju samo u teretanama. Na osnovu nau\u010dno dokazanih \u010dinjenica, sada znate da je u pitanju <strong>efikasna i bezbedna supstanca koja mo\u017ee pobolj\u0161ati sportske performanse.<\/strong> Pogodna je kako za sportiste koji se bave snagom, tako i za one kojima je va\u017ena brzina \u2013 i koristi od nje mogu imati i mu\u0161karci i \u017eene. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrave osobe ne moraju da brinu o negativnom uticaju na funkciju bubrega i jetre, kvalitet ko\u017ee ili gubitak kose, \u010dak ni prilikom dugotrajne upotrebe.  <strong>Me\u0111utim, ne zaboravite na preporu\u010denu dnevnu dozu, koja iznosi 3\u20135 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da li vam je ovaj tekst bio koristan i nau\u010dili ste ne\u0161to novo? Podelite ga sa prijateljima koji jo\u0161 uvek veruju u neke od mitova o kreatinu! <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.rs\/kreatin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.rs\/sportska-ishrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>I dalje kru\u017ei mnogo dezinformacija o kreatinu, posebno kada je re\u010d o njegovoj upotrebi i mogu\u0107im nuspojavama. Mo\u017ee li kreatin uticati na rad bubrega, izazvati opadanje kose ili delovati sli\u010dno steroidima? Sve ove informacije prona\u0107i \u0107ete u na\u0161em \u010dlanku.   <\/p>\n","protected":false},"author":129,"featured_media":482585,"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":[7718],"tags":[7763,7765,7879,7745],"filter_section":[],"filter_attribute":[13054,13059,13058,13061,13052,13066,13067,13068,13881],"class_list":{"0":"post-730876","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sportska-ishrana-sr","8":"tag-dodaci-ishrani","9":"tag-kreatin-sr","10":"tag-mitovi-sr","11":"tag-zdravlje-sr","12":"filter_attribute-aminokyseliny","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-kreatin","15":"filter_attribute-nootropika-a-adaptogeny","16":"filter_attribute-proteiny","17":"filter_attribute-rast-svalov","18":"filter_attribute-regeneracia","19":"filter_attribute-sportovy-vykon","20":"filter_attribute-zdravie-doplnky","21":"h-entry","22":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreatin: Mitovi i \u010dinjenice o nuspojavama, preporu\u010denom unosu i bezbednosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160ta je kreatin i kako ga pravilno uzimati? 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