Is Creatine Good for Weight Loss?

Ali je kreatin dober za hujšanje?

Če ste šele začeli jemati kreatinske dodatke, lahko več o tem izveste v našem članku "Zakaj zaužiti Kreatin?"

V tem odseku bomo razpravljali o tem, ali lahko kreatin pripomore k vaši poti hujšanja.

Kreatin in hujšanje

Kreatin neposredno ne kuri maščobe, vendar lahko izboljša vaš metabolizem. Mišična tkiva porabijo več kalorij, tudi v mirovanju, kar pripomore k povečanju vašega bazalnega metabolizma. Močnejši metabolizem vam lahko pomaga porabiti več kalorij skozi dan, tudi ko počivate. Ta znanstveno podprt učinek je bil potrjen s študijo, ki je pokazala, da je dopolnjevanje s kreatinom povečalo metabolizem maščobnega tkiva ter bazalni metabolizem in skupno dnevno porabo energije pri odraslih, starejših od 50 let, v kombinaciji z vadbo za moč1.

Poleg tega, ker kreatin pomaga povečati mišično maso2 – ki je precej gostejša od maščobe – in prav tako privablja vodo nazaj v mišične celice3, lahko oboje vodi do povečanja teže.

Da bi še izboljšali svoje hujšanje, lahko izvajate visoko intenzivne ali vadbe za moč, medtem ko jemljete kreatinske dodatke. Kreatin bo znatno skrajšal čas okrevanja in vam pomagal doseči vaše fitnes cilje.

Nasvet dietetika

Mnogi ljudje povezujejo hujšanje s številkami na tehtnici. Vendar pa je hujšanje več kot le te številke. Povečana mišična masa in zmanjšanje telesne maščobe (kljub nespremenjeni teži na tehtnici) sta zelo dober pokazatelj, da izgubljate težo in se spravljate v formo.

Zaključne besede

Kreatin lahko pomaga pri hujšanju s povečanjem vašega bazalnega metabolizma in v kombinaciji s telesno vadbo lahko podpira vaše cilje glede upravljanja teže.

Viri:

  1. Forbes SC, Candow DG, Krentz JR, Roberts MD, Young KC. Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis. J Funct Morphol Kinesiol. 2019;4(3):62. Published 2019 Aug 23. https://pubmed.ncbi.nlm.nih.gov/33467377/
  2. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226. Published 2017 Nov 2. https://pubmed.ncbi.nlm.nih.gov/29138605/
  3. Buford, T.W., Kreider, R.B., Stout, J.R. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4, 6 (2007). doi.org/10.1186/1550-2783-4-6
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