Kreatin

 

Kaj pravi znanost?

 

Kreatin monohidrat je najučinkovitejši ergogeni prehranski dodatek, ki je trenutno na voljo v smislu povečanja zmogljivosti pri visoko intenzivne vadbi in povečanju telesne mase s treningom.

(Society of sports nutrition)

Je učinkovit pri športih, ki zahtevajo kratka in hitra ponavljajoča se ponavljanja z visoko intenzivnostjo (PCr <10s). (ACM – Nutriton and Atheltec Performance 2009)

 

Kaj pravzaprav je  kreatin?

 

Če pogledamo kemijsko zgradbo je to C4H9N3O2.

Kreatin je sintetiziran iz treh različnih aminokislin; arginina, glicina ter metionina. Primarno ga telo proizvaja v jetrih (nekaj v ledvicah in trebušni slinavki) ter ga nato preko krvi pozneje skladišči v mišicah (nekaj gre v možgane ter srce). Lahko ga dobim tudi s hrano. Njaveč ga je v mesu in ribah (1kg surovega mesa vsebuje cirka 5g kreatina).

Kreatin se v 95% uporablja za energijo mišic pri anaerobnem alaktatnem (Pcr) energetskem sistemu. Približno 60% kreatina je v obliki fosfokreatina za takojšnjo proizvodnjo ATPja, ostalih 40% pa je prostega kreatina. Hkrati kreatin tudi pospešuje sintezo mišičnih beljakovin kar pripomore do večjih in močnejših mišic. Dodajanje kreatina torej služi kot povečanje koncentracije kreatina in fosfokreatina v skeletnih mišicah kar pripomore k boljši zmogljivosti pri eksplozivnih športih ter športih moči.

Kljub različnim in obljubljenim boljšim oblikah kreatina, je večina študij narejena prav na kreatin monohidratu, ki velja še vedno kot najbolj učinkovit med vsemi oblikami.

 

Kako ga uživati kot dodatek?

 

Čeprav je včasih veljalo pravilo, da je kreatin monohidrat potrebno v prvih 5 dni uživati 4x na dan po 5g (20g – faza nalaganja), je pozneje bilo dokazano, da ni potrebe po predhodni fazi nalaganja, saj enak rezultat dosežemo, kadar uživamo 2-4g kreatina na dan, 30 dni. Seveda, če se nam ne mudi, je ta metoda enako učinkovita ter cenovno ugodnejša. Za vzdrževanje nivoja kreatina v telesu, je dovolj 2g po treningu.

 

Kreatin in trening moči

 

Dodajanje kreatina kot prehransko dopolnilo bo vplivalo na:

• Kasnejšo utrujenost
• Hitrejše okrevanje
• Povečanje razvoja sile v poznejših obdobjih okrevanja

Posledično bodo ti dejavniki omogočili:      

• Višjo količino treninga
• Hitrejšo regeneracijo

Nemški proizvajalec AlzChem proizvaja najkvalitetnejši kreatin monohidrat na svetu, ki je redno testiran za morebitne nezažalene primesi.
Prav tako je večina študij narejena prav s em. To je zelo pomembno, saj kreatin sicer pogosto vsebuje nezaželene sestavine, ki nastanejo pri njegovi izdelavi. Ta proizvod se prodaja pod registriranim imenom CreaPure.

 

 

Andrej Rantaša

 

 

 

 

 

 

 

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