{"id":6869,"date":"2021-05-12T00:00:00","date_gmt":"2021-05-11T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/kreatin-naco-si-davat-pozor-toto-neprehliadnite\/"},"modified":"2021-05-12T00:00:00","modified_gmt":"2021-05-11T23:00:00","slug":"kreatin-naco-si-davat-pozor-toto-neprehliadnite","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/kreatin-naco-si-davat-pozor-toto-neprehliadnite\/","title":{"rendered":"Kreat\u00edn: na\u010do si d\u00e1va\u0165 pozor? Toto neprehliadnite"},"content":{"rendered":"

\u010co je to kreat\u00edn?<\/h3>\n

Kreat\u00edn je molekula, ktor\u00e1 sa v tele z\u00edskava z aminokysel\u00edn. Prim\u00e1rne sa vytv\u00e1ra v pe\u010deni a v men\u0161ej miere aj v obli\u010dk\u00e1ch a pankrease. Skladuje vysokoenergetick\u00e9<\/strong> fosf\u00e1tov\u00e9 skupiny vo forme fosfokreat\u00ednu<\/strong>. Tie s\u00fa d\u00f4le\u017eit\u00e9 pri v\u00fdrobe energie, ktor\u00e1 je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1 pri intenz\u00edvnych \u010dinnostiach.<\/p>\n

Tie s\u00fa napr\u00edklad fyzick\u00e9 alebo du\u0161evn\u00e9 aktivity spojen\u00e9 pr\u00e1ve so silov\u00fdm tr\u00e9ningom<\/strong>. Nach\u00e1dza sa prim\u00e1rne v potravin\u00e1ch ako m\u00e4so a ryby. \u0160portovci ho zase be\u017ene u\u017e\u00edvaj\u00fa ako pr\u00e1\u0161ok vo forme doplnky v\u00fd\u017eivy alebo aj v tablet\u00e1ch.<\/p>\n

<\/h3>\n

Pre\u010do v\u00e4\u010d\u0161ina berie kreat\u00edn ako doplnok v\u00fd\u017eivy, ak sa d\u00e1 z\u00edska\u0165 zo stravy? Probl\u00e9mom je, \u017ee aby ste z\u00edskali dostatok kreat\u00ednu, mus\u00edte si da\u0165 cel\u00fd steak denne 2-kr\u00e1t.<\/strong> To o\u010dividne nie je be\u017en\u00e1 praktika pre ka\u017ed\u00e9ho, \u010do sa t\u00fdka ceny, alebo aj porcie jedla.\u00a0 Dokonca Arnold Schwarzenegger jedol viacero steakov za de\u0148, preto\u017ee jednoducho „naberal r\u00fdchlej\u0161ie“. M\u00e1lokto ale vtedy vedel, \u017ee za to m\u00f4\u017ee pr\u00e1ve kreat\u00edn.<\/p>\n

Ako kreat\u00edn funguje? Zvy\u0161uje pr\u00edsun ATP do svalov\u00fdch buniek<\/strong>. \u010co je ATP? M\u00f4\u017eeme to ozna\u010di\u0165 ako okam\u017eite pou\u017eite\u013en\u00fa energiu<\/strong>. U\u017e mo\u017eno ch\u00e1pete, pre\u010do je d\u00f4le\u017eit\u00fd hlavne pri aer\u00f3bnych cvikoch, ako posil\u0148ovanie. Tam je potrebn\u00e1 okam\u017eit\u00e1 energia, kde svaly pracuj\u00fa \u010do naj\u0165a\u017e\u0161ie. ATP je zl\u00fa\u010denina<\/strong>, ktor\u00e1 sa teda vyu\u017e\u00edva pri svalov\u00fdch kontrakci\u00e1ch.<\/p>\n

Zv\u00fd\u0161en\u00edm kreat\u00ednu teda posil\u0148uje\u0161 svalov\u00e9 bunky, ktor\u00e9 bud\u00fa lep\u0161ie pracova\u0165 a tr\u00e9ningy bud\u00fa intenz\u00edvnej\u0161ie u\u017e po p\u00e1r d\u0148och brania tohto doplnku. Kreat\u00edn nepom\u00e1ha iba pri silovom tr\u00e9ningu, ale aj pri regener\u00e1cii<\/strong> svalov.<\/p>\n

<\/h3>\n

V\u00fdhody kreat\u00ednu<\/h3>\n

Prim\u00e1rnou v\u00fdhodou kreat\u00ednu je zlep\u0161enie sily<\/strong> and v\u00fdkonu<\/strong> po\u010das silov\u00e9ho tr\u00e9ningu. Z tohto d\u00f4vodu je kreat\u00edn \u00fa\u010dinn\u00fd a v\u00fdsledky s\u00fa jasne vidite\u013en\u00e9. Ak sa pou\u017e\u00edva pred alebo po\u010das silov\u00e9ho tr\u00e9ningu, dok\u00e1\u017ee zv\u00e4\u010d\u0161i\u0165 svalov\u00fa hmotu. Testoval sa tie\u017e na anaer\u00f3bne cviky (behanie, pl\u00e1vanie) v mnoh\u00fdch \u0161t\u00fadi\u00e1ch<\/strong>, v ktor\u00fdch s\u00fa v\u00fdsledky pomerne zmie\u0161an\u00e9, ale v\u0161eobecne nazna\u010duj\u00fa mal\u00e9 zlep\u0161enie v\u00fdkonu.<\/p>\n

Aj ke\u010f sa ove\u013ea menej sk\u00famal po psychickej str\u00e1nke, vedci spozorovali zn\u00ed\u017eenie \u00fanavy<\/strong> napr\u00edklad po \u0165a\u017ekej aktivite, nedostatku sp\u00e1nku a traumatickom poranen\u00ed mozgu. M\u00f4\u017ee zlep\u0161i\u0165 pam\u00e4\u0165, aj ke\u010f iba u os\u00f4b s podpriemernou<\/strong> hladinou kreat\u00ednu (vegetari\u00e1ni, veg\u00e1ni..) ale aj u star\u0161\u00edch \u013eud\u00ed.<\/p>\n

Je kreat\u00edn bezpe\u010dn\u00fd?<\/h3>\n

V\u00e4\u010d\u0161ina predpokladan\u00fdch nebezpe\u010denstiev kreat\u00ednu je neopodstatnen\u00e1. Kv\u00f4li zlej povesti liekov<\/strong> zvy\u0161uj\u00facich v\u00fdkonnos\u0165 sa nepr\u00e1vom porovn\u00e1vala s najhor\u0161\u00edmi pr\u00edkladmi. Tie\u017e zvy\u0161uje hladinu kreatin\u00ednu v tele, \u010do je znakom zlej funkcie obli\u010diek. Neexistuj\u00fa v\u0161ak dlhodob\u00e9 \u0161t\u00fadie<\/strong> u \u013eud\u00ed so zn\u00ed\u017eenou funkciou obli\u010diek, tak\u017ee v takom pr\u00edpade je st\u00e1le mo\u017en\u00e9 postupova\u0165 opatrne.<\/p>\n

Okrem men\u0161\u00edch \u017eal\u00fado\u010dn\u00fdch probl\u00e9mov s\u00favisiacich s nadmern\u00fdm obsahom kreat\u00ednu je nepravdepodobn\u00e9<\/strong>, \u017ee by pre v\u00e1s kreat\u00edn bol nebezpe\u010dn\u00fd alebo zl\u00fd v akejko\u013evek forme.<\/p>\n

Samozrejme, treba si da\u0165 pozor na nad\u00favanie<\/strong>. Kv\u00f4li kreat\u00ednu bud\u00fa va\u0161e bunky udr\u017eiava\u0165 viac vody, a v\u00e4\u010d\u0161ina \u013eud\u00ed pri bran\u00ed dostato\u010dn\u00e9ho mno\u017estva kreat\u00ednu priberie. Nebojte sa, preto\u017ee ide iba o vodu<\/strong>. Ja osobne som za 2 t\u00fd\u017edne pribral 3 kil\u00e1 ke\u010f som bral 5g kreat\u00ednu denne<\/strong>, ale nepribral som \u017eiadny tuk.<\/p>\n

Kreat\u00edn monohydr\u00e1t<\/h3>\n

Je to\u00a0najzn\u00e1mej\u0161ia forma kreat\u00ednu<\/strong> a z\u00e1rove\u0148 aj najlacnej\u0161ia. Tento typ kreat\u00ednu sa odpor\u00fa\u010da hlavne \u0161portovcom, a zvy\u0161uje silu a v\u00fdbu\u0161nos\u0165 svalov najlep\u0161ie zo v\u0161etk\u00fdch druhov. Preto je vhodn\u00fd aj pre r\u00f4zne \u0161porty ako box alebo pl\u00e1vanie.<\/p>\n

D\u00e1vkovanie kreat\u00ednu<\/h3>\n

Na internete je mnoho inform\u00e1ci\u00ed, \u017ee zo za\u010diatku je potreba sa doslovne nas\u00fdti\u0165 kreat\u00ednom a bra\u0165 20g denne. Osobne, kreat\u00edn u\u017e beriem rok a vysk\u00fa\u0161al som aj met\u00f3du 20g denne<\/strong>, alebo jednoducho iba 5g zo za\u010diatku. Ktor\u00e1 je lep\u0161ia? 20g denne neodpor\u00fa\u010dam 99% z v\u00e1s. V krajnom pr\u00edpade, ak ste bodybuilder ktor\u00fd bude s\u00fa\u0165a\u017ei\u0165 o 2 t\u00fd\u017edne, by som to uznal za vhodn\u00e9, ale absol\u00fatne nie je potrebn\u00e9 bra\u0165 a\u017e 20g kreat\u00ednu<\/strong>.<\/p>\n Kreat\u00edn pom\u00e1ha pri stavbe svalov Zdroj: muscleandfitness.com\n

Osobne ako naj\u00faspornej\u0161\u00ed a vhodn\u00fd re\u017eim by som nazval 5-3,<\/strong> \u010do znamen\u00e1 prv\u00e9 2 t\u00fd\u017edne bra\u0165 5g kreat\u00ednu denne, a po tomto cykle v\u00e1m sta\u010d\u00ed bra\u0165 3g denne. Na udr\u017eiavanie dostato\u010dn\u00e9ho kreat\u00ednu v tele v\u00e1m to sta\u010d\u00ed a ak by ste na nejak\u00fa dobu prestali pou\u017e\u00edva\u0165 kreat\u00edn, m\u00f4\u017eete za\u010da\u0165 s touto met\u00f3dou znova<\/strong>. Pre m\u0148a osobne to fungovalo bez ch\u00fdb a nepotreboval som vyu\u017ei\u0165 polovicu jeden n\u00e1doby len kv\u00f4li tomu, lebo som si myslel, \u017ee potrebujem zobra\u0165 20g denne.<\/p>\n

Samozrejme, v\u00fdhoda je \u017ee kreat\u00edn je, \u017ee je naozaj lacn\u00fd. Denne v\u00e1m kreat\u00edn stoj\u00ed aj pod 20 centov za 1 odmerku, \u010do je ve\u013emi lacn\u00e9. D\u00f4le\u017eit\u00e9 je ale by\u0165 konzistentn\u00fd a bra\u0165 ho ka\u017ed\u00fd de\u0148. Kedy<\/strong>? To je re\u00e1lne aj jedno, ale ako u\u017e bolo prizvukovan\u00e9, konzistentnos\u0165 je d\u00f4le\u017eit\u00e1.<\/p>","protected":false},"excerpt":{"rendered":"

\u010co je to kreat\u00edn? Kreat\u00edn je molekula, ktor\u00e1 sa v tele z\u00edskava z aminokysel\u00edn. Prim\u00e1rne sa vytv\u00e1ra v pe\u010deni a v men\u0161ej miere aj v<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6869","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6869"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6869\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}