{"id":630,"date":"2023-05-18T12:27:55","date_gmt":"2023-05-18T12:27:55","guid":{"rendered":"https:\/\/world-of-gyms.com\/blog\/?p=630"},"modified":"2024-02-08T09:21:30","modified_gmt":"2024-02-08T09:21:30","slug":"kreatin","status":"publish","type":"post","link":"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/kreatin\/","title":{"rendered":"Mi a kreatin hat\u00e1sa, \u00e9s hogyan szedd?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A t\u00f6megn\u00f6vel\u00e9s sor\u00e1n rengeteg t\u00e1panyagra van sz\u00fcks\u00e9g\u00fcnk ahhoz, hogy az izmaink n\u00f6vekedni tudjanak. Ezt a mai rohan\u00f3 \u00e9letm\u00f3d mellett neh\u00e9z kivitelezni, ez\u00e9rt egyre n\u00e9pszer\u0171bb\u00e9 v\u00e1lnak a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u00e1r sokaknak els\u0151re a vitaminok \u00e9s a feh\u00e9rj\u00e9k jutnak esz\u00e9be a sz\u00f3 hallat\u00e1n, pedig l\u00e9teznek egy\u00e9b fontos kieg\u00e9sz\u00edt\u0151k is, legyen az ak\u00e1r a kollag\u00e9n, ami a test id\u0151s\u00f6d\u00e9s\u00e9vel egyre kisebb sz\u00e1mban termel\u0151dik, vagy a kreatin, ami csak n\u00e9h\u00e1ny \u00e9lelmiszerben tal\u00e1lhat\u00f3 meg nagy mennyis\u00e9gben.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De vajon:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mire j\u00f3 a kreatin?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mi a kreatin hat\u00e1sa?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hogyan t\u00f6rt\u00e9njen a kreatin szed\u00e9se?<\/span><\/li>\n<\/ul>\n<h2><b>Mire j\u00f3 a kreatin?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A kreatin a term\u00e9szetben is nagy sz\u00e1mban el\u0151fordul\u00f3 anyag. A test izomzat\u00e1ban tal\u00e1lhat\u00f3, legyen az ak\u00e1r \u00e1llati vagy emberi test.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fontos szerepet j\u00e1tszik az energiatermel\u00e9sben r\u00f6vid, nagy intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gek, p\u00e9ld\u00e1ul s\u00falyemel\u00e9s \u00e9s sprintel\u00e9s sor\u00e1n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mivel seg\u00edt megtartani a vizet, ez\u00e9rt a t\u00f6megn\u00f6vel\u00e9st v\u00e9gz\u0151 sportol\u00f3k el\u0151szeretettel haszn\u00e1lj\u00e1k, hiszen a fogyaszt\u00e1s\u00e1val sokkal teltebb\u00e9 v\u00e1lnak az izmok. Emiatt az egyik legt\u00f6bbet kutatott t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151v\u00e9 v\u00e1lt, ez\u00e1ltal nagy biztons\u00e1ggal fogyaszthat\u00f3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De vajon mit tapasztalhat az, aki elkezdi a kreatin szed\u00e9s\u00e9t?<\/span><\/p>\n<h2><b>A kreatin hat\u00e1sa<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A kreatin hat\u00e1sai igen sokr\u00e9t\u0171ek lehetnek. A legfontosabbak ezek k\u00f6z\u00fcl:<\/span><\/p>\n<p><b>Fokozott izomer\u0151:<\/b><span style=\"font-weight: 400;\"> A kreatin p\u00f3tl\u00e1sa bizony\u00edtottan n\u00f6veli az izomer\u0151t \u00e9s a teljes\u00edtm\u00e9nyt mind a sportol\u00f3kn\u00e1l, mind pedig a fizikai munk\u00e1t v\u00e9gz\u0151 emberekn\u00e9l. Ez feltehet\u0151en az izmok kreatinrakt\u00e1rainak felt\u00f6lt\u00e9s\u00e9vel magyar\u00e1zhat\u00f3, ami seg\u00edthet jav\u00edtani a szervezet r\u00f6vid, nagy intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gek v\u00e9gz\u00e9s\u00e9re val\u00f3 k\u00e9pess\u00e9g\u00e9t.<\/span><\/p>\n<p><b>Megn\u00f6vekedett izomm\u00e9ret:<\/b><span style=\"font-weight: 400;\"> A kreatin p\u00f3tl\u00e1sa bizony\u00edtottan n\u00f6veli az izmok m\u00e9ret\u00e9t is, k\u00fcl\u00f6n\u00f6sen a fels\u0151testben. Ez feltehet\u0151en az izmok v\u00edzvisszatart\u00e1s\u00e1nak n\u00f6veked\u00e9s\u00e9nek, valamint a feh\u00e9rjeszint\u00e9zis fokoz\u00f3d\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151.<\/span><\/p>\n<p><b>Javul\u00f3 sportteljes\u00edtm\u00e9ny:<\/b><span style=\"font-weight: 400;\"> A kreatin p\u00f3tl\u00e1sa bizony\u00edtottan jav\u00edtja az atl\u00e9tikai teljes\u00edtm\u00e9nyt sz\u00e1mos sport\u00e1gban, bele\u00e9rtve a fut\u00e1st, a s\u00falyemel\u00e9st \u00e9s az olyan csapatsportokat, mint a futball \u00e9s a kos\u00e1rlabda. Ez feltehet\u0151en az energiatermel\u00e9s n\u00f6veked\u00e9s\u00e9nek k\u00f6sz\u00f6nhet\u0151 a r\u00f6vid, nagy intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gek sor\u00e1n.<\/span><\/p>\n<p><b>Neuroprotekt\u00edv tulajdons\u00e1gok: <\/b><span style=\"font-weight: 400;\">Bizonyos kutat\u00e1sok arra utalnak, hogy a kreatin neuroprotekt\u00edv tulajdons\u00e1gokkal rendelkezik, \u00e9s seg\u00edthet megv\u00e9deni az agyat a s\u00e9r\u00fcl\u00e9s vagy betegs\u00e9g okozta k\u00e1rosod\u00e1ssal szemben.<\/span><\/p>\n<p><b>Potenci\u00e1lis eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6k:<\/b><span style=\"font-weight: 400;\"> Egyes kutat\u00e1sok azt tal\u00e1lt\u00e1k, hogy a kreatin a sportteljes\u00edtm\u00e9nyre gyakorolt hat\u00e1s\u00e1n t\u00falmen\u0151en potenci\u00e1lis eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel is j\u00e1rhat, bele\u00e9rtve a csontok eg\u00e9szs\u00e9g\u00e9nek, a v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1nak \u00e9s a kognit\u00edv funkci\u00f3k eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9t. Ezeken a ter\u00fcleteken azonban tov\u00e1bbi kutat\u00e1sokra van sz\u00fcks\u00e9g ahhoz, hogy teljes m\u00e9rt\u00e9kben meg\u00e9rts\u00fck a kreatin haszn\u00e1lat\u00e1nak lehets\u00e9ges el\u0151nyeit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kreatinnak teh\u00e1t sz\u00e1mos el\u0151nye van. De hogyan is \u00e9rdemes fogyasztani?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-633\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/05\/strong-man-training-gym-1024x683.jpg\" alt=\"kreatin hat\u00e1sa\" width=\"1024\" height=\"683\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/05\/strong-man-training-gym-1024x683.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/05\/strong-man-training-gym-300x200.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/05\/strong-man-training-gym-768x512.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/05\/strong-man-training-gym.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><b>A kreatin szed\u00e9se<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Mivel a kreatin term\u00e9szetes form\u00e1j\u00e1ban az izmokban tal\u00e1lhat\u00f3, ez\u00e9rt legink\u00e1bb \u00e1llati h\u00fasok, f\u0151leg marhah\u00fas fogyaszt\u00e1s\u00e1val juthatunk hozz\u00e1.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Emellett \u00e9trendkieg\u00e9sz\u00edt\u0151k\u00e9nt is fogyaszthatjuk, amelyet por, kapszula vagy folyad\u00e9k form\u00e1j\u00e1ban is meg lehet megv\u00e1s\u00e1rolni.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kreatin haszn\u00e1lata leggyakrabban \u00fagy t\u00f6rt\u00e9nik, hogy a port v\u00edzzel vagy sportitallal keverj\u00fck \u00f6ssze, \u00e9s edz\u00e9s el\u0151tt vagy ut\u00e1n fogyasztjuk el.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kreatin aj\u00e1nlott adagol\u00e1sa egy\u00e9nenk\u00e9nt \u00e9s az adott term\u00e9kt\u0151l f\u00fcgg\u0151en v\u00e1ltozhat \u2014 a fogyaszt\u00e1s\u00e1t pedig legink\u00e1bb az edz\u00e9s el\u0151tti, az edz\u00e9s ut\u00e1ni, illetve a reggeli napszakra \u00e9rdemes id\u0151z\u00edteni.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ez azonban csak egy \u00e1ltal\u00e1nos aj\u00e1nl\u00e1s. Nagyon fontos, hogy a kreatin szed\u00e9sekor pontosan k\u00f6vesd a gy\u00e1rt\u00f3 utas\u00edt\u00e1sait \u00e9s az aj\u00e1nlott adagol\u00e1st, mivel a t\u00fal sok kreatin szed\u00e9se olyan mell\u00e9khat\u00e1sokhoz vezethet, mint a gyomorpanaszok, h\u00e1nyinger \u00e9s hasmen\u00e9s. Az is fontos, hogy a kreatin szed\u00e9sekor sok vizet igy\u00e1l, mivel kisz\u00e1rad\u00e1st okozhat, ha nem elegend\u0151 folyad\u00e9kkal egy\u00fctt fogyasztod. A kreatin mell\u00e9khat\u00e1sai teh\u00e1t elker\u00fclhet\u0151k, ha pontosan k\u00f6veted a haszn\u00e1lati utas\u00edt\u00e1st.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahogy azt kor\u00e1bban is \u00edrtuk, term\u00e9szetes m\u00f3don is hozz\u00e1juthatunk, igen neh\u00e9z lehet azonban elegend\u0151 kreatint fogyasztani kiz\u00e1r\u00f3lag \u00e9lelmiszerforr\u00e1sokb\u00f3l ahhoz, hogy el\u00e9rj\u00fck ugyanazokat az el\u0151ny\u00f6ket, mint a kreatin-kieg\u00e9sz\u00edt\u00e9ssel. Ha t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 szed\u00e9s\u00e9t fontolgatod, \u00e9rdemes lehet el\u0151tte egy eg\u00e9szs\u00e9g\u00fcgyi szakemberrel is konzult\u00e1lni, hogy egy\u00fctt meg\u00e1llap\u00edthass\u00e1tok, vajon biztons\u00e1gos-e sz\u00e1modra a k\u00e9sz\u00edtm\u00e9ny, \u00e9s hogy biztos\u00edts\u00e1tok a sz\u00e1modra megfelel\u0151 adagot.<\/span><\/p>\n<h2><b>Konkl\u00fazi\u00f3<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/sulyzozas\/sulyzos-edzes-vagy-kardio-edzes-a-megfelelo-szamomra\/\"><span style=\"font-weight: 400;\">s\u00falyz\u00f3s edz\u00e9s<\/span><\/a><span style=\"font-weight: 400;\"> egy igaz\u00e1n hasznos, \u00e9s emiatt n\u00e9pszer\u0171 mozg\u00e1sforma, amely seg\u00edthet jav\u00edtani a fizikai \u00e9s ment\u00e1lis eg\u00e9szs\u00e9get, n\u00f6velheti az er\u0151t \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9get, \u00e9s jav\u00edthatja az \u00e1ltal\u00e1nos \u00e9letmin\u0151s\u00e9get. A <\/span><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/izomtomeg-noveles\/\"><span style=\"font-weight: 400;\">t\u00f6megn\u00f6vel\u00e9s<\/span><\/a><span style=\"font-weight: 400;\"> azonban csak \u00fagy tud megval\u00f3sulni, ha el\u00e9g t\u00e1pl\u00e1l\u00e9kot visz\u00fcnk be ahhoz, hogy az izmok n\u00f6vekedni tudjanak. Ezt \u00fagy tudjuk a legjobban biztos\u00edtani, ha a szil\u00e1rd t\u00e1pl\u00e1lkoz\u00e1s mell\u00e9 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket is fogyasztunk!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A legismertebb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k k\u00e9ts\u00e9gtelen\u00fcl a vitaminok \u00e9s a feh\u00e9rj\u00e9k \u2013 de ma m\u00e1r igen szorosan k\u00f6veti \u0151ket a kreatin!<\/span><\/p>\n<p><b>Ha val\u00f3ban komolyan gondolod a sportol\u00e1st, izmot szeretn\u00e9l \u00e9p\u00edteni \u00e9s kell\u0151 figyelmet ford\u00edtasz a t\u00e1pl\u00e1lkoz\u00e1sra is, akkor \u00e9rdemes lehet egy profi seg\u00edts\u00e9g\u00e9t is ig\u00e9nybevenni!<\/b><\/p>\n\n<div class=\"row\">\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/rRWpXoqsM5DDAHQ_L9aTkBMH18wXqtXk.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Simon Norbert<\/h3>\n                            <\/div>\n                            Norbi IFBB test\u00e9p\u00edt\u0151, a mozg\u00e1snak \u00e9s a sportnak h\u00edve. Az \u00e9vek alatt megszerzett tud\u00e1s\u00e1val seg\u00edteni, hogy el\u00e9rd a kit\u0171z\u00f6tt c\u00e9ljaid                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/NKoABsKNIYxAUBL7yZkN-Z3MgHlKYi-8.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Berke T\u00edmea<\/h3>\n                            <\/div>\n                            Timi c\u00e8lja az, hogy programja sor\u00e1n megtan\u00edtson minden fontos inform\u00e1ci\u00f3t a testedr\u0151l, az edz\u00e9sr\u0151l , az \u00e9p elm\u00e9r\u0151l, motiv\u00e0ci\u00f3r\u00f3l                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/7tkVps_AIljWZLb7lrs6hwLPBLUFBicC.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Csatl\u00f3s D\u00e1vid<\/h3>\n                            <\/div>\n                            D\u00e1vid edz\u00e9sein nemcsak szem\u00e9lyre szabott edz\u00e9stervet kapsz, megtanulod a gyakorlatok helyes kivitelez\u00e9s\u00e9t is.                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/div>\n    <p>T\u00f6bb edz\u0151t aki seg\u00edts\u00e9gedre lehet itt tal\u00e1lsz<\/p>\n<div class=\"btn-wrapper mb-5\">\n    <a href=\"https:\/\/world-of-gyms.com\/kereso\/tipus_online\" class=\"btn btn--green btn--small\" target=\"_blank\">Edz\u0151 keres\u0151<\/a>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ebben ny\u00fajthat nagy seg\u00edts\u00e9get a World of Gyms, Magyarorsz\u00e1g leg\u00fajabb szem\u00e9lyi edz\u00e9s \u00e9s szem\u00e9lyi edz\u0151 keres\u0151 szolg\u00e1ltat\u00e1sa. Ha \u00fagy \u00e9rzed igazi szakemberre van sz\u00fcks\u00e9ged az izomt\u00f6meg n\u00f6vel\u00e9shez, akkor v\u00e1laszd ki a hozz\u00e1d ill\u0151 edz\u00e9st\u00edpust \u00e9s keress szem\u00e9lyi edz\u0151t gyorsan \u00e9s egyszer\u0171en, majd foglalj hozz\u00e1 id\u0151pontot, ahogy neked k\u00e9nyelmes!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindezt z\u00e9r\u00f3 kock\u00e1zattal, hiszen ha az els\u0151 edz\u00e9s nem tetszik, azonnal visszaadjuk az \u00e1r\u00e1t!<\/span><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>A t\u00f6megn\u00f6vel\u00e9s sor\u00e1n rengeteg t\u00e1panyagra van sz\u00fcks\u00e9g\u00fcnk ahhoz, hogy az izmaink n\u00f6vekedni tudjanak. Ezt a mai rohan\u00f3 \u00e9letm\u00f3d mellett neh\u00e9z kivitelezni, ez\u00e9rt egyre n\u00e9pszer\u0171bb\u00e9 v\u00e1lnak a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k. 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