{"id":859,"date":"2024-04-18T12:47:52","date_gmt":"2024-04-18T12:47:52","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=859"},"modified":"2025-08-08T12:02:53","modified_gmt":"2025-08-08T12:02:53","slug":"co-robi-kreatin-vlastnosti-typy-davkovanie-ucinky","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/co-robi-kreatin-vlastnosti-typy-davkovanie-ucinky\/","title":{"rendered":"\u010co rob\u00ed kreat\u00edn? Vlastnosti, typy, d\u00e1vkovanie, \u00fa\u010dinky"},"content":{"rendered":"<p><strong>Ke\u010f po\u010dujete kreat\u00edn, pomysl\u00edte na kulturistov. \u00c1no, v kulturistike alebo silov\u00fdch \u0161portoch sa t\u00e1to chemick\u00e1 zl\u00fa\u010denina \u010dasto dop\u013a\u0148a s cie\u013eom zv\u00fd\u0161i\u0165 hladinu svalov\u00e9ho tkaniva alebo zv\u00fd\u0161i\u0165 v\u00fdkonnos\u0165. S nami sa dozviete, \u010do kreat\u00edn rob\u00ed, ak\u00e9 s\u00fa jeho druhy a ako ho d\u00e1vkova\u0165, aby ste dosiahli po\u017eadovan\u00e9 v\u00fdsledky.<\/strong><\/p>\n<h2>Kreat\u00edn &#8211; \u010do to je?<\/h2>\n<p style=\"text-align: start;\"><strong>Kreat\u00edn je kyselina beta metylguanidinooctov\u00e1<\/strong> (in\u00fd z\u00e1pis \u03b2-metylguanidinooctov\u00e1 kyselina), ktor\u00fa na\u0161e telo produkuje v pe\u010deni v mal\u00fdch mno\u017estv\u00e1ch pomocou 3 aminokysel\u00edn: <strong>argin\u00edn, glyc\u00edn <\/strong><strong>i<\/strong><strong> metion\u00edny<\/strong>. Za \u00fa\u010dasti \u010fal\u0161\u00edch fosf\u00e1tov sa tvor\u00ed <strong>fosfokreat\u00edn<\/strong>, ktor\u00fd je zodpovedn\u00fd za v\u00fdrobu <strong>ATP<\/strong> (adenoz\u00edntrifosf\u00e1t), ktor\u00fd je nosite\u013eom energie pre svaly. Kreat\u00edn sa uklad\u00e1 najm\u00e4 vo svaloch a \u0161\u013each\u00e1ch (98 %), ale aj v mozgu, pe\u010deni alebo obli\u010dk\u00e1ch (2 %).<\/p>\n<p style=\"text-align: start;\">O kreat\u00edne prv\u00fdkr\u00e1t po\u010dul v roku 1832 Franc\u00faz Michel Eug\u00e8ne Chevreul, ktor\u00fd zistil, \u017ee je s\u00fa\u010das\u0165ou kostrov\u00e9ho svalstva. Av\u0161ak a\u017e v 90. rokoch 20. storo\u010dia sa zistilo, \u017ee <strong>Kreat\u00edn ako doplnok stravy<\/strong> za\u010dal sl\u00e1vi\u0165 \u00faspech a v s\u00fa\u010dasnosti je jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch produktov, ktor\u00e9 u\u017e\u00edvaj\u00fa profesion\u00e1lni \u0161portovci a amat\u00e9rski \u0161portovci v\u0161etk\u00fdch \u00farovn\u00ed fyzickej aktivity.<\/p>\n<h2>Typy kreat\u00ednu<\/h2>\n<p>V pr\u00e1\u0161ku, tablet\u00e1ch, kapsuliach alebo ako pr\u00edsada do ty\u010diniek, predtr\u00e9ningov\u00fdch doplnkov at\u010f. &#8211; kreat\u00edn je k dispoz\u00edcii v mnoh\u00fdch form\u00e1ch. Najob\u013e\u00fabenej\u0161ie druhy tohto v\u00fd\u017eivov\u00e9ho doplnku s\u00fa: <strong>kreat\u00edn monohydr\u00e1t, kreat\u00edn mal\u00e1t <\/strong>i <strong>kreat\u00edn citr\u00e1t<\/strong>. Medzi \u010fal\u0161ie odrody patria: <strong>kreat\u00ednfosf\u00e1t, kreat\u00edn oxid\u00e1za<\/strong> alebo <strong>chel\u00e1t hor\u010d\u00edka kreat\u00ednu<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-632c5aeaa9e93.png\" alt=\"\u017dena v \u0161portovom oble\u010den\u00ed pije z f\u013ea\u0161e po cvi\u010den\u00ed doma\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Kreat\u00edn monohydr\u00e1t<\/h3>\n<p>Kombinuje kreat\u00edn a molekulu vody. Kreat\u00edn monohydr\u00e1t sa vyzna\u010duje vynikaj\u00facou biologickou dostupnos\u0165ou a podporou anabolick\u00fdch procesov, v\u010faka \u010domu je ob\u013e\u00faben\u00fd u \u013eud\u00ed, ktor\u00ed chc\u00fa zv\u00fd\u0161i\u0165 svalov\u00fa hmotu. M\u00e1 jednu v\u00fdznamn\u00fa nev\u00fdhodu &#8211; m\u00f4\u017ee zadr\u017eiava\u0165 vodu v tele. Odpor\u00fa\u010da sa na za\u010diatku dobrodru\u017estva so suplement\u00e1ciou kreat\u00ednu.<\/p>\n<h3>Kreat\u00edn mal\u00e1t<\/h3>\n<p style=\"text-align: start;\">Zamenite\u013ene sa naz\u00fdva CM3 (tri kreat\u00edn mal\u00e1t) a je kombin\u00e1ciou monohydr\u00e1tu a kyseliny jabl\u010dnej v pomere 1:3. M\u00e1 podobn\u00fd \u00fa\u010dinok ako monohydr\u00e1t, ale nem\u00e1 tendenciu sp\u00f4sobova\u0165 zadr\u017eiavanie vody. Ve\u013emi dobre sa rozp\u00fa\u0161\u0165a v tekutin\u00e1ch (napr. ovocn\u00fdch \u0161\u0165av\u00e1ch) a m\u00e1 v\u00e4\u010d\u0161iu chemick\u00fa stabilitu.<\/p>\n<h3>Kreat\u00edn citr\u00e1t<\/h3>\n<p style=\"text-align: start;\">Inak zn\u00e1my ako tri-kreat\u00edn citr\u00e1t je kombin\u00e1ciou jednej molekuly kreat\u00ednu a troch molek\u00fal kyseliny citr\u00f3novej s dobrou biologickou dostupnos\u0165ou. Pri pravidelnom u\u017e\u00edvan\u00ed kreat\u00edncitr\u00e1t zlep\u0161uje v\u00fdkonnos\u0165, ur\u00fdch\u013euje n\u00e1rast svalovej hmoty a zlep\u0161uje regener\u00e1ciu po tr\u00e9ningu.<\/p>\n<h2>Ako kreat\u00edn funguje?<\/h2>\n<p style=\"text-align: start;\">\u00dalohou kreat\u00ednu je uklada\u0165 ve\u013ek\u00e9 mno\u017estvo energie ATP vo svaloch a umo\u017eni\u0165 jej uvo\u013enenie kedyko\u013evek prostredn\u00edctvom svalovej kontrakcie, ktor\u00e1 sp\u00f4sobuje rozpad ATP na ADP. Aby va\u0161e telo malo viac energie na vykonanie \u00fa\u010dinn\u00e9ho tr\u00e9ningu, mus\u00ed d\u00f4js\u0165 k resynt\u00e9ze ADP na ATP. Na to je potrebn\u00fd fosfokreat\u00edn, ktor\u00fd, ako sme u\u017e spomenuli, produkuje molekuly ATP. Ke\u010f\u017ee ho na\u0161e telo neprodukuje ve\u013ea, jeho suplement\u00e1cia je potrebn\u00e1, aby va\u0161e svaly mohli pracova\u0165 dlh\u0161ie a efekt\u00edvnej\u0161ie (napr. zdvihn\u00fa\u0165 v\u00e4\u010d\u0161iu v\u00e1hu, urobi\u0165 viac opakovan\u00ed alebo s\u00e9ri\u00ed) a r\u00fdchlej\u0161ie sa zotavi\u0165 po zv\u00fd\u0161enej n\u00e1mahe.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-632c5aec4ede1.png\" alt=\"\u0160portovec cvi\u010d\u00ed s medicinbalom na vonkaj\u0161om ihrisku\" width=\"816\" height=\"426\" \/><\/p>\n<h2>\u010co d\u00e1va kreat\u00edn?<\/h2>\n<p style=\"text-align: start;\"><a href=\"https:\/\/sportano.sk\/kreatin\" target=\"_blank\" rel=\"noopener\">Kreat\u00edn<\/a> podporuje anabolick\u00e9 procesy &#8211; ur\u00fdch\u013euje synt\u00e9zu svalov\u00fdch bielkov\u00edn, preto je v\u00fd\u017eivov\u00fdm doplnkom najm\u00e4 pre silov\u00fdch tr\u00e9nerov a kulturistov, ktor\u00ed chc\u00fa dosiahnu\u0165 dlhodob\u00fd a p\u00f4sobiv\u00fd n\u00e1rast svalovej hmoty alebo efekt\u00edvne zlep\u0161i\u0165 silu, vytrvalos\u0165 a r\u00fdchlos\u0165. U\u017e\u00edvanie kreat\u00ednu dod\u00e1va telu dodato\u010dn\u00fa d\u00e1vku energie a umo\u017e\u0148uje tie\u017e dostato\u010dn\u00fa hydrat\u00e1ciu organizmu. V\u00fdskum vlastnost\u00ed tohto doplnku preuk\u00e1zal aj jeho priazniv\u00e9 \u00fa\u010dinky na<strong> regenera\u010dn\u00e9 procesy <\/strong>(obnovenie po\u0161koden\u00fdch tkan\u00edv), \u010do umo\u017e\u0148uje zv\u00fd\u0161i\u0165 intenzitu \u00fasilia a zlep\u0161i\u0165 v\u00fdkon. To ocenia t\u00ed, ktor\u00ed sa venuj\u00fa v\u00fdkonnostn\u00fdm alebo silov\u00fdm \u0161portom, vr\u00e1tane atl\u00e9tov a plavcov. Okrem toho kreat\u00edn pom\u00e1ha zni\u017eova\u0165 kyslos\u0165 vo svaloch, ktor\u00e1 je v\u00fdsledkom dlhodob\u00e9ho a intenz\u00edvneho tr\u00e9ningu.<\/p>\n<h2>Kedy u\u017e\u00edva\u0165 kreat\u00edn?<\/h2>\n<p style=\"text-align: start;\">Aby suplement\u00e1cia kreat\u00ednom skuto\u010dne priniesla po\u017eadovan\u00e9 v\u00fdsledky, mala by sa u\u017e\u00edva\u0165 denne (aj v netr\u00e9ningov\u00e9 dni) aspo\u0148 nieko\u013eko t\u00fd\u017ed\u0148ov. Optim\u00e1lne je u\u017e\u00edva\u0165 ho ihne\u010f po tr\u00e9ningu a v d\u0148och bez fyzickej aktivity ho mo\u017eno u\u017e\u00edva\u0165 kedyko\u013evek s jedlom. M\u00fdtom je, \u017ee kreat\u00edn je najlep\u0161ie u\u017e\u00edva\u0165 v nieko\u013ekot\u00fd\u017ed\u0148ov\u00fdch cykloch s mesa\u010dn\u00fdm odstupom, aby sa predi\u0161lo negat\u00edvnym \u00fa\u010dinkom na funkciu obli\u010diek, pe\u010dene a srdca.<\/p>\n<p style=\"text-align: start;\">Pri redukcii je dobr\u00e9 doplni\u0165 stravu kreat\u00ednom (d\u00e1vka 4-6 g denne), preto\u017ee pom\u00e1ha pri regener\u00e1cii a potl\u00e1\u010da katabolick\u00fd efekt, ktor\u00fd sp\u00f4sobuje \u00fabytok svalovej hmoty v d\u00f4sledku zn\u00ed\u017eenia pr\u00edjmu kal\u00f3ri\u00ed. Tento \u0161portov\u00fd doplnok by nemali u\u017e\u00edva\u0165 deti ani tehotn\u00e9 a doj\u010diace \u017eeny.<\/p>\n<h2>Kreat\u00edn &#8211; d\u00e1vkovanie<\/h2>\n<p>Met\u00f3dy d\u00e1vkovania kreat\u00ednu mo\u017eno rozdeli\u0165 na:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>sp\u00f4sob nakladania)<\/strong>, ktor\u00fd predpoklad\u00e1, \u017ee do <strong>Prv\u00fdch 5-10 dn\u00ed sa konzumuje d\u00e1vka 10-30 g<\/strong> (v z\u00e1vislosti od va\u0161ej telesnej hmotnosti &#8211; \u010d\u00edm vy\u0161\u0161ia a intenz\u00edvnej\u0161ia je va\u0161a telesn\u00e1 hmotnos\u0165, t\u00fdm vy\u0161\u0161ia by mala by\u0165 d\u00e1vka) denne rozdelen\u00e1 do 3-4 d\u00e1vok. Po tomto obdob\u00ed sa denn\u00e1 d\u00e1vka zn\u00ed\u017ei na <strong>5 g po\u010das 4-8 t\u00fd\u017ed\u0148ov<\/strong>. Cyklus sa m\u00f4\u017ee opakova\u0165.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>doplnenie pevne stanovenou dennou d\u00e1vkou <\/strong>bez oh\u013eadu na to, \u010di v dan\u00fd de\u0148 tr\u00e9nujete alebo nie..<strong> Pre \u017eeny s\u00fa to 3 g a pre mu\u017eov 4-5 g\/de\u0148<\/strong>;<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\"><strong>doplnenie<\/strong><strong>\u0119 <\/strong><strong>st\u00e1la<\/strong><strong>\u0105<\/strong>, ale na z\u00e1klade princ\u00edpu <strong>1 g na ka\u017ed\u00fdch 10 kg telesnej hmotnosti<\/strong>.<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-632c5aee1a598.png\" alt=\"Osoba v posil\u0148ovni dr\u017e\u00ed f\u013ea\u0161u doplnkov v\u00fd\u017eivy\" width=\"816\" height=\"426\" \/><\/p>\n<p>Zlep\u0161i\u0165<strong> asimilovate\u013enos\u0165 kreat\u00ednu<\/strong>, je vhodn\u00e9 kombinova\u0165 s <strong>sacharidy, koncentr\u00e1ty srv\u00e1tkov\u00fdch bielkov\u00edn (WPC) alebo izol\u00e1ty srv\u00e1tkov\u00fdch bielkov\u00edn (WPI)<\/strong>. Je to sp\u00f4soben\u00e9 vy\u0161\u0161\u00edm uvo\u013e\u0148ovan\u00edm inzul\u00ednu pri ich konzum\u00e1cii, \u010do zlep\u0161uje \u00farove\u0148 vstreb\u00e1vania \u0161portovej v\u00fd\u017eivy. Odpor\u00fa\u010da sa tie\u017e, aby sa suplement\u00e1cia <strong>aminokyseliny BCAA, lecit\u00edn alebo ALA (kyselina alfa-lipoov\u00e1)<\/strong>. Na druhej strane, kombin\u00e1cii kreat\u00ednu s jedlom s vysok\u00fdm obsahom tuku a alkoholick\u00fdmi n\u00e1pojmi by ste sa mali vyhn\u00fa\u0165 kv\u00f4li jeho hor\u0161ej biologickej dostupnosti..<\/p>\n<p style=\"text-align: start;\">D\u00f4le\u017eitou s\u00fa\u010das\u0165ou suplement\u00e1cie kreat\u00ednom je zabezpe\u010denie spr\u00e1vnej hydrat\u00e1cie organizmu. Odpor\u00fa\u010da sa pi\u0165<strong> pribli\u017ene. o 20-25 % viac tekut\u00edn<\/strong> v porovnan\u00ed s normou pre priemern\u00e9ho \u010dloveka. Viac inform\u00e1ci\u00ed o tom, \u010do pi\u0165 po\u010das tr\u00e9ningu a po \u0148om, n\u00e1jdete v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/\" target=\"_blank\" rel=\"noopener\"><u>Spr\u00e1vna hydrat\u00e1cia tela<\/u><\/a>.<\/p>\n<h2>Ved\u013eaj\u0161ie \u00fa\u010dinky pou\u017e\u00edvania kreat\u00ednu<\/h2>\n<p>Suplement\u00e1cia kreat\u00ednom si vy\u017eaduje udr\u017eiavanie primeranej hladiny hydrat\u00e1cie, preto\u017ee deficit vody m\u00f4\u017ee ma\u0165 za n\u00e1sledok dehydrat\u00e1ciu, opuchy a opuchy tela.. <strong>Vplyv nespr\u00e1vnej suplement\u00e1cie kreat\u00ednom<\/strong> m\u00f4\u017ee by\u0165 <strong>svalov\u00e9 k\u0155\u010de, nevo\u013enos\u0165 a \u017eal\u00fado\u010dn\u00e9 probl\u00e9my, ako je hna\u010dka alebo vracanie.<\/strong> S\u00fa sp\u00f4soben\u00e9 u\u017e\u00edvan\u00edm ove\u013ea v\u00e4\u010d\u0161\u00edch porci\u00ed, ako odpor\u00fa\u010da v\u00fdrobca alebo odborn\u00edk na v\u00fd\u017eivu.<\/p>\n<p>Mnoh\u00e9 \u0161t\u00fadie ukazuj\u00fa, \u017ee kreat\u00edn je bezpe\u010dn\u00fd doplnok s pozit\u00edvnym \u00fa\u010dinkom na silu, vytrvalos\u0165, r\u00fdchlos\u0165 alebo rozvoj postavy va\u0161ich snov. Treba v\u0161ak pam\u00e4ta\u0165 na to, \u017ee na dosiahnutie primeran\u00fdch v\u00fdsledkov je potrebn\u00e9 dba\u0165 na spr\u00e1vnu hydrat\u00e1ciu a regener\u00e1ciu, dodr\u017eiava\u0165 vyv\u00e1\u017een\u00fa stravu a ma\u0165 spr\u00e1vny tr\u00e9ningov\u00fd pl\u00e1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ke\u010f po\u010dujete kreat\u00edn, pomysl\u00edte na kulturistov. \u00c1no, v kulturistike alebo silov\u00fdch \u0161portoch sa t\u00e1to chemick\u00e1 zl\u00fa\u010denina \u010dasto dop\u013a\u0148a s cie\u013eom zv\u00fd\u0161i\u0165 hladinu svalov\u00e9ho tkaniva alebo zv\u00fd\u0161i\u0165 v\u00fdkonnos\u0165. S nami sa dozviete, \u010do kreat\u00edn rob\u00ed, ak\u00e9 s\u00fa jeho druhy a ako ho d\u00e1vkova\u0165, aby ste dosiahli po\u017eadovan\u00e9 v\u00fdsledky. Kreat\u00edn &#8211; \u010do to je? Kreat\u00edn je kyselina [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":860,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-doplnky-stravy-a-vyziva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u010co rob\u00ed kreat\u00edn? Vlastnosti, typy, d\u00e1vkovanie, \u00fa\u010dinky - sportano.sk<\/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:\/\/sportano.sk\/blog\/co-robi-kreatin-vlastnosti-typy-davkovanie-ucinky\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010co rob\u00ed kreat\u00edn? Vlastnosti, typy, d\u00e1vkovanie, \u00fa\u010dinky - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Ke\u010f po\u010dujete kreat\u00edn, pomysl\u00edte na kulturistov. \u00c1no, v kulturistike alebo silov\u00fdch \u0161portoch sa t\u00e1to chemick\u00e1 zl\u00fa\u010denina \u010dasto dop\u013a\u0148a s cie\u013eom zv\u00fd\u0161i\u0165 hladinu svalov\u00e9ho tkaniva alebo zv\u00fd\u0161i\u0165 v\u00fdkonnos\u0165. S nami sa dozviete, \u010do kreat\u00edn rob\u00ed, ak\u00e9 s\u00fa jeho druhy a ako ho d\u00e1vkova\u0165, aby ste dosiahli po\u017eadovan\u00e9 v\u00fdsledky. Kreat\u00edn &#8211; \u010do to je? 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