How to Choose the Right Type of Creatine?

Kako izbrati pravi kreatin

Če ste že prebrali naš članek o kreatinu in njegovih koristih, se verjetno sprašujete, kateri kreatin bi morali uporabljati. Izbira pravega kreatina lahko povzroči zmedo zaradi različnih vrst kreatina, ki so na voljo na trgu. Nadaljujte z branjem, da izveste več o različnih vrstah kreatina in kako se med seboj razlikujejo.

Vrste Kreatinskih Dodatkov

Kreatin Monohidrat

Kreatin monohidrat je običajen, prvotni kreatin, ki so ga ljudje uporabljali že desetletja. Še vedno je najbolj prodajan kreatinski izdelek, ki je zelo učinkovit in cenovno ugoden.

Mikroniziran Kreatin

Mikroniziran kreatin je v bistvu kreatin monohidrat, pri katerem so molekule razdeljene na manjše koščke (približno 20-krat manjše), kar pomeni večjo površino in večjo stopnjo absorpcije v telo. To lahko prav tako pomaga zmanjšati nelagodje v želodcu pri nekaterih uporabnikih.

Kreatin Etilheksil Ester

V tej obliki je kreatin vezan na esterske soli, za katere se domneva, da povečajo biološko razpoložljivost kreatina. Vendar pa je študija, ki je primerjala kreatin etilheksil ester in kreatin monohidrat, pokazala, da kreatin etilheksil ester ne prinaša dodatnih koristi v smislu povečanja mišične moči ali zmogljivosti.

Tekoči Kreatin

To je oblika kreatinskega dodatka, ki je pripravljena za pitje. Vendar pa študije kažejo, da je manj učinkovit kot kreatin monohidrat.

Kreatin Hidroklorid

To je oblika kreatina, pri kateri je kreatin vezan na kloridno kislino. Priljubljen je zaradi visoke topnosti, ki je približno 38-krat večja kot pri kreatinu monohidratu. Vendar pa, ker je kreatin hidroklorid razmeroma nova oblika kreatina, še vedno ni študij na ljudeh, ki bi to podprle.

Zaključne Besede

Kreatin monohidrat je najboljša oblika kreatina. To je oblika, ki se uporablja v večini raziskovalnih študij, in vse pozitivne učinke, ki jih povezujemo z uporabo kreatina, npr. povečanje mišične moči, velikosti in moči, so študije, ki so v svojem raziskovanju uporabile kreatin monohidrat.

Viri:

  1. Ghoshal, M., RPh, & MS. (2021, February 25). What to know about using creatine while cutting. Retrieved February 20, 2023, from Healthline website:
    https://www.healthline.com/health/creatine-while-cutting
  2. Spraul, T. (2011, October 17). What is micronized creatine (and is it right for you)? Retrieved February 20, 2023, from Exercise.com website:
    https://www.exercise.com/learn/what-is-micronized-creatine/.
  3. John E. Hall PhD, in Guyton and Hall Textbook of Medical Physiology, 2021.
  4. Gill, N.D., Hall, R.D. and Blazevich, A.J. (2004). Creatine Serum Is Not as Effective as Creatine
    Powder for Improving Cycle Sprint Performance in Competitive Male Team-Sport Athletes. The
    Journal of Strength and Conditioning Research, 18(2), p.272. https://pubmed.ncbi.nlm.nih.gov/15142023/
  5. Gufford, B. T., Sriraghavan, K., Miller, N. J., Miller, D. W., Gu, X., Vennerstrom, J. L., & Robinson, D.
    H. (2010). Physicochemical characterization of creatine N-methylguanidinium salts. Journal of
    dietary supplements, 7(3), 240–252. https://doi.org/10.3109/19390211.2010.491507
  6. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis
    https://doi.org/10.1123/ijsnem.13.2.198
  7. R. Twycross‐Lewis, L. P. Kilduff, G. Wang, Y. P. Pitsiladis. The effects of creatine supplementation on thermoregulation and physical (cognitive) performance: a review and future prospects. Amino Acids https://doi.org/10.1007/s00726-016-2237-9
  8. Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J. and Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, [online] 4(1), p.6. https://doi.org/10.1186/1550-2783-4-6
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