{"id":9408,"date":"2019-01-25T17:35:24","date_gmt":"2019-01-25T15:35:24","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9408"},"modified":"2023-05-31T12:24:42","modified_gmt":"2023-05-31T10:24:42","slug":"sta-je-kreatin-da-li-je-stetan-po-vase-zdravlje","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/sta-je-kreatin-da-li-je-stetan-po-vase-zdravlje\/","title":{"rendered":"\u0160ta je kreatin i da li je \u0161tetan po va\u0161e zdravlje?"},"content":{"rendered":"<p style=\"text-align: justify;\">Dok pi\u0161emo ovaj tekst, vremenske prilike izvan na\u0161ih i va\u0161ih toplih domova i radnih mesta su takve da je motivacija za ve\u017ebanjem mo\u017eda u padu. Ne izlazi nam se po snegu i zimi, ali smo svesni da se ba\u0161 tada \u2019\u2019grade\u2019\u2019 mi\u0161i\u0107i za predstoje\u0107e lepo vreme. Poslednjih par godina, razli\u010diti dodaci ishrani, a naj\u010de\u0161\u0107e u vidu suplemenata, sve vi\u0161e dobijaju na zna\u010daju. <strong>Kreatin <\/strong>je me\u0111u njima. Ukoliko ste vlasnik\/ca personalizovane <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass kartice<\/a>, sigurno ste upoznati sa sistemom benefita koje ostvarujete u sklopu na\u0161eg <a href=\"https:\/\/fitpass.rs\/popusti\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass kluba<\/a>, a koji uklju\u010duju saradnju sa na\u0161im partnerima iz domena ishrane, sportske opreme i rekvizita, kao i medicinske nege. Ukoliko imate bilo kakvu nedoumicu ili sugestiju po pitanju upotrebe odre\u0111enih suplemenata, uvek se mo\u017eete konsultovati sa na\u0161im partnerima. U nastavku teksta, istaknu\u0107emo najva\u017enije \u010dinjenice o <strong>kreatinu i njegovom dejstvu na zdravstveno stanje pojedinca.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>\u0160ta je kreatin i \u010demu slu\u017ei?<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9428 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-1-2-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-1-2-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-1-2-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-1-2-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-1-2.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Kreatin se prvi put pojavio u prodavnicama suplemenata ranih 90-ih godina pro\u0161log veka, me\u0111utim, davne 1832. godine, nau\u010dnici iz zapadne Evrope su otkrili ovu kiselinu u skeletnim mi\u0161i\u0107ima. Zapravo, kreatin je jedan od najpoznatijih sportskih suplemenata. Postoji stotine medicinskih radova koji istra\u017euju i dokazuju sigurnost i efikasnost kreatin monohidrata. Nijedan drugi suplement na tr\u017ei\u0161tu nije podr\u017ean takvim temeljnim nau\u010dnim istra\u017eivanjima.<\/p>\n<p style=\"text-align: justify;\"><strong>Kreatin <\/strong>predstavlja organsku supstancu, ta\u010dnije organsku, azotnu kiselinu koja se u ljudskom organizmu sinteti\u0161e (izvodi) u jetri od tri aminokiseline: metionina, glicina i arginina. \u0160to \u0107e re\u0107i \u2013 na\u0161e telo na dnevnom nivou \u2019\u2019proizvodi\u2019\u2019 1 gram kreatina. Tako\u0111e, njega uzimamo i kroz ishranu, na primer putem konzumacije govedine, svinjetine i lososa, pri \u010demu se preko 90% kreatina nalazi u skeletnim mi\u0161i\u0107a, a ostatak u srcu, mozgu i ostalim ljudskim organima. On <strong>slu\u017ei <\/strong>za pove\u0107anje snage i za izgradnju va\u0161ih mi\u0161i\u0107a na bezbolan i relativno brz na\u010din. Uzimaju\u0107i u obzir mi\u0161ljenja brojnih stru\u010dnjaka, postoje dva na\u010dina na koje kreatin pove\u0107ava mi\u0161i\u0107e:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Omogu\u0107ava vam da podi\u017eete ve\u0107e te\u017eine i uradite vi\u0161e ponavljanja, \u0161to \u0107e re\u0107i \u2013 kreatin vam daje priliku da va\u0161 trening du\u017ee traje;<\/li>\n<li style=\"text-align: justify;\">Pove\u0107ava sadr\u017eaj vode u mi\u0161i\u0107nim \u0107elijama, \u0161to pove\u0107ava obim mi\u0161i\u0107a. Isto tako, kreatin u vidu suplementa je <strong>obavezno konzumirati uz \u0161to vi\u0161e vode! <\/strong>U vezi sa tim, postavlja se pitanje koliko vode je neophodno piti? Te potrebe se kre\u0107u vi\u0161e od uobi\u010dajenih na dnevnom nivou, dakle, od 5 do \u010dak i 10 litara dnevno.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><strong>Kreatin, pre ili posle treninga?<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9430 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-5-300x195.jpg\" alt=\"\" width=\"300\" height=\"195\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-5-300x195.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/pasus-5.jpg 705w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Stru\u010dnjaci (na osnovu prakse) preporu\u010duju konzumaciju kreatina u vidu suplementa dve nedelje, svaki dan, gde se posle dve nedelje pauzira celih sedam dana. I to je upravo faza punjenja: dve nedelje konstantna konzumacija kreatina, pa potom jedna nedelja pauza. I to na ovaj na\u010din: svaki dan dve merice, ujutru i uve\u010de, a ukoliko se taj dan trenira \u2013 onda je dovoljna konzumacija jedne merice. Kada govorimo o mericama, to se odnosi od 10 do 30 gr dnevno, a ukoliko ba\u0161 <strong>tog dana trenirate<\/strong>, rasporedite na primer 10 gr dnevno pre i 10 gr posle treninga. Ukoliko <strong>ne trenirate <\/strong>najbolja srazmera jeste 10 gr kreatina neposredno nakon ustajanja (obavezno na prazan stomak) i 10 gr pre ve\u010dere (isto na prazan stomak). Ukoliko ste se opredelili ba\u0161 samo za kreatin, brojni stru\u010dnjaci preporu\u010duju da pijete kreatin posle treninga, u okviru obroka. <strong>Na\u010din njegovog konzumiranja <\/strong>je isti kao i za druge dodatke \u2013 pome\u0161ajte ga sa odre\u0111enom te\u010dno\u0161\u0107u (vodom, mlekom ili sokom) i popijte. Upravo iskustva pokazuju da kreatin \u0161iri \u0107elije i vezuje vodu za mi\u0161i\u0107e.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Kreatin: Nuspojave i posledice<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-7057 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/voda-300x166.jpg\" alt=\"\" width=\"300\" height=\"166\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/voda-300x166.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/voda-768x424.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/voda-750x414.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/voda.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Na pitanje da li je kreatin \u0161tetan po va\u0161e zdravlje, odgovor je \u2013 ne nije. I to samo pod uslovom da ga redovno konzumirate uz \u0161to vi\u0161e vode! S tim u vezi, stvorila su se odre\u0111ena pitanja, pra\u0107ena time da li postoje posledice i nuspojave kori\u0161\u0107enjem ovog suplementa? Naime, ukoliko naglo prestanete sa uzimanjem kreatina, mo\u017ee se desiti da zna\u010dajno izgubite na mi\u0161i\u0107noj masi, pa se u te svrhe izuzetno preporu\u010duje da uz kreatin koristite jo\u0161 neki dodatni suplement, poput <strong>whey proteina. <\/strong>Ukoliko imate problema sa \u017eelucem, obavezno pijte prebiotik sa probiotikom.<\/p>\n<p style=\"text-align: justify;\">Jedna od zabluda u vezi sa kreatinom jeste da njega vi\u0161e piju mu\u0161karci, nego \u017eene, \u0161to zapravo nije istina. Naime, i lep\u0161i pol mo\u017ee bez problema piti ovaj suplement. Tako\u0111e, vrlo \u010desto pitanje jeste da li smete piti alkohol dok koristite kreatin? Kreatin i alkohol obavljaju dve razli\u010dite funkcije: kreatin kao takav snabdeva mi\u0161i\u0107e vodom, dok alkohol dehidrira va\u0161 organizam. Najidealnije re\u0161enje je ono koje podrazumeva da pre konzumacije alkohola pijete dosta vode (oko 4-5l dnevno) kako va\u0161 organizam ne biste u potpunosti dehidrirali zbog upotrebe kreatina. \u0160to \u0107e re\u0107i \u2013 ako ne mo\u017eete izbe\u0107i da sa prijateljima uve\u010de popijete koju \u010da\u0161icu \u2013 imajte u vidu da sa alkoholom morate imati meru i da nikako ne smete preterivati. Ukoliko se dvoumite, uvek se mo\u017eete posavetovati sa va\u0161im lekarom i dobiti prave smernice.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-7058 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/caj-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/caj-300x225.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/caj-320x240.jpg 320w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2015\/10\/caj.jpg 732w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Jo\u0161 jedna, \u0161iroko rasprostranjena tema kod bilo kojeg suplementa, pa i kreatina jeste pitanje, da li on goji? Naime, kreatin kao takav je odli\u010dan za ubrzanje va\u0161eg metabolizma, pa se nalazi u grupi aktivnih sagoreva\u010da masti. Dakle, ne, kreatin niti goji, niti spada pod kategoriju steroida.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Za sve, pa i u ovom slu\u010daju va\u017ei pravilo umerenosti. Ne preterujte u konzumaciji onoga \u0161to \u017eelite da vam pru\u017ei najbr\u017ee i najefikasnije rezultate. Sve se mo\u017ee posti\u0107i sa onom proverenom kombinacijom \u2013 pravilnom ishranom i redovnom fizi\u010dkom aktivno\u0161\u0107u. U tome <a href=\"https:\/\/www.fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">vam<\/a> stojimo kao podr\u0161ka.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dok pi\u0161emo ovaj tekst, vremenske prilike izvan na\u0161ih i va\u0161ih toplih domova i radnih mesta su takve da je motivacija za ve\u017ebanjem mo\u017eda u padu. Ne izlazi nam se po snegu i zimi, ali smo svesni da se ba\u0161 tada \u2019\u2019grade\u2019\u2019 mi\u0161i\u0107i za predstoje\u0107e lepo vreme. Poslednjih par godina, razli\u010diti dodaci ishrani, a naj\u010de\u0161\u0107e u [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9409,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160ta je kreatin i da li je \u0161tetan po va\u0161e zdravlje? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/sta-je-kreatin-da-li-je-stetan-po-vase-zdravlje\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160ta je kreatin i da li je \u0161tetan po va\u0161e zdravlje? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Dok pi\u0161emo ovaj tekst, vremenske prilike izvan na\u0161ih i va\u0161ih toplih domova i radnih mesta su takve da je motivacija za ve\u017ebanjem mo\u017eda u padu. 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