{"id":2273,"date":"2024-04-22T15:17:22","date_gmt":"2024-04-22T15:17:22","guid":{"rendered":"https:\/\/sportano.ro\/blog\/ce-face-creatina-proprietati-tipuri-doze-efecte\/"},"modified":"2025-07-22T10:52:03","modified_gmt":"2025-07-22T10:52:03","slug":"ce-face-creatina-proprietati-tipuri-doze-efecte","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/ce-face-creatina-proprietati-tipuri-doze-efecte\/","title":{"rendered":"Ce face creatina? Propriet\u0103\u021bi, tipuri, doze, efecte\u00a0"},"content":{"rendered":"\n

C\u00e2nd auzi de creatin\u0103, te g\u00e2nde\u0219ti la culturi\u0219ti. Da, \u00een culturism sau \u00een sporturile de for\u021b\u0103, acest compus chimic este adesea suplimentat pentru a cre\u0219te nivelul de \u021besut muscular slab sau pentru a stimula performan\u021ba. Al\u0103turi de noi, vei afla ce face creatina, ce tipuri de creatin\u0103 exist\u0103 \u0219i cum s\u0103 o dozezi pentru a ob\u021bine rezultatele dorite.<\/strong><\/span><\/p>\n\n\n\n

Creatina – ce este? <\/span><\/h2>\n\n\n\n

Creatina este acidul beta-metilguanidinoacetic<\/strong> (alt\u0103 nota\u021bie \u03b2-metilguanidinoacetic), pe care organismul nostru \u00eel produce \u00een ficat \u00een cantit\u0103\u021bi mici cu ajutorul a 3 aminoacizi: arginin\u0103, glicin\u0103 \u0219i metionin\u0103<\/strong>. Prin participarea altor fosfa\u021bi, se formeaz\u0103 fosfocreatina<\/strong>, care este responsabil\u0103 pentru producerea ATP <\/strong>(adenozin trifosfat), purt\u0103torul de energie pentru mu\u0219chi. Creatina este stocat\u0103 \u00een principal \u00een mu\u0219chi \u0219i tendoane (98%), dar \u0219i \u00een creier, ficat sau rinichi (2%). <\/span><\/p>\n\n\n\n

Despre creatin\u0103 s-a auzit pentru prima dat\u0103 \u00een 1832 de c\u0103tre francezul Michel Eug\u00e8ne Chevreul, care a descoperit c\u0103 face parte din mu\u0219chiul scheletic.Cu toate acestea, abia \u00een anii 1990, creatina ca supliment alimentar<\/strong> a \u00eenceput s\u0103 \u00ee\u0219i s\u0103rb\u0103toreasc\u0103 succesul, iar ast\u0103zi este unul dintre cele mai populare produse luate de sportivii profesioni\u0219ti \u0219i amatori de toate nivelurile de activitate fizic\u0103. <\/span><\/p>\n\n\n\n

Tipuri de creatin\u0103 <\/span><\/h2>\n\n\n\n

Sub form\u0103 de pulbere, tablete, capsule sau ca aditiv pentru batoane, suplimente pre-antrenament, \u0219.a.m.d. \u2013 creatina este disponibil\u0103 sub mai multe forme. Cele mai populare tipuri ale acestui supliment alimentar sunt<\/span>: <\/span>monohidrat de creatin\u0103, malat de creatin\u0103 <\/strong><\/span>\u0219i<\/span> citrat de creatin\u0103<\/strong><\/span>. <\/span>Alte variet\u0103\u021bi sunt: <\/span>fosfat de creatin\u0103, creatin\u0103 stac sau creatin\u0103 chelat de magneziu<\/strong><\/span>.<\/span><\/p>\n\n\n\n

\"Persoana<\/figure>\n\n\n\n

Monohidrat de creatin\u0103<\/span><\/h3>\n\n\n\n

Acesta combin\u0103 creatina \u0219i molecula de ap\u0103. Monohidratul de creatin\u0103 se distinge prin biodisponibilitatea sa superioar\u0103 \u0219i sus\u021binerea proceselor anabolice, ceea ce \u00eel face popular printre persoanele care doresc s\u0103 \u00ee\u0219i m\u0103reasc\u0103 masa muscular\u0103 slab\u0103. Are un dezavantaj semnificativ \u2013 poate re\u021bine apa \u00een organism. Recomandat la \u00eenceputul unei aventuri cu suplimentarea cu creatin\u0103.<\/span><\/p>\n\n\n\n

Creatin\u0103 malat<\/span><\/h3>\n\n\n\n

Numit alternativ CM3 (tri creatin\u0103 malat), acesta este o combina\u021bie de monohidrat \u0219i acid malic \u00eentr-un raport de 1:3. Are un efect similar cu cel al monohidratului, dar nu are tendin\u021ba de a provoca reten\u021bie de ap\u0103. Se dizolv\u0103 foarte bine \u00een lichide (de exemplu, sucuri de fructe) \u0219i are o stabilitate chimic\u0103 mai mare. <\/span><\/p>\n\n\n\n

Citrat de creatin\u0103<\/span><\/h3>\n\n\n\n

Cunoscut \u0219i sub numele de citrat de tri-creatin\u0103, este o combina\u021bie de molecul\u0103 de creatin\u0103 \u0219i trei molecule de acid citric cu o bun\u0103 biodisponibilitate. Atunci c\u00e2nd este administrat \u00een mod regulat, citratul de creatin\u0103 \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba, accelereaz\u0103 cre\u0219terea masei corporale slabe \u0219i \u00eembun\u0103t\u0103\u021be\u0219te regenerarea post-antrenament.<\/span><\/p>\n\n\n\n

Cum func\u021bioneaz\u0103 creatina? <\/span><\/h2>\n\n\n\n

Func\u021bia creatinei este de a stoca cantit\u0103\u021bi mari de energie ATP \u00een mu\u0219chi \u0219i de a permite eliberarea acesteia \u00een orice moment prin contrac\u021bia muscular\u0103, ceea ce face ca ATP s\u0103 se descompun\u0103 \u00een ADP. Pentru ca organismul dumneavoastr\u0103 s\u0103 aib\u0103 mai mult\u0103 energie pentru a efectua un antrenament eficient, trebuie s\u0103 aib\u0103 loc resinteza ADP \u00een ATP. \u00cen acest scop este nevoie de fosfocreatin\u0103, care, a\u0219a cum am men\u021bionat mai devreme, produce molecule de ATP. Deoarece corpul nostru nu o produce prea mult, este necesar\u0103 suplimentarea pentru a permite mu\u0219chilor no\u0219tri s\u0103 lucreze mai mult timp \u0219i mai eficient (de exemplu, s\u0103 ridice mai mult\u0103 greutate, s\u0103 fac\u0103 mai multe repet\u0103ri sau serii), dar \u0219i s\u0103 se recupereze mai repede dup\u0103 un efort intensificat.<\/span><\/p>\n\n\n\n

\"Un<\/figure>\n\n\n\n

Ce d\u0103 creatina?\u00a0<\/span><\/h2>\n\n\n\n

Creatina <\/a>sus\u021bine procesele anabolice – accelereaz\u0103 sinteza proteinelor musculare, de aceea este un supliment alimentar destinat \u00een principal sportivilor care se antreneaz\u0103 pentru for\u021b\u0103 \u0219i culturism, doritori s\u0103 ob\u021bin\u0103 cre\u0219teri de lung\u0103 durat\u0103 \u0219i eficiente ale masei musculare sau s\u0103 \u00ee\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 \u00een mod eficient for\u021ba, rezisten\u021ba \u0219i viteza. Consumul de creatin\u0103 reprezint\u0103 un plus de energie pentru organism \u0219i permite de asemenea, o hidratare adecvat\u0103 a corpului. Cercet\u0103rile privind propriet\u0103\u021bile acestui supliment au ar\u0103tat de asemenea, efectele sale benefice asupra proceselor de regenerare<\/strong> (reconstruc\u021bia \u021besuturilor deteriorate), permi\u021b\u00e2nd cre\u0219terea intensit\u0103\u021bii exerci\u021biilor fizice \u0219i \u00eembun\u0103t\u0103\u021birea performan\u021belor. Acest lucru este apreciat de persoanele care practic\u0103 sporturi de performan\u021b\u0103 sau de for\u021b\u0103, inclusiv atle\u021bii \u0219i \u00eenot\u0103torii. \u00cen plus, creatina ajut\u0103 la reducerea acidit\u0103\u021bii din mu\u0219chi, care este rezultatul unui antrenament prelungit \u0219i intensiv.<\/span><\/p>\n\n\n\n

C\u00e2nd s\u0103 ia creatina? <\/span><\/h2>\n\n\n\n

Pentru ca suplimentarea cu creatin\u0103 s\u0103 produc\u0103 efectiv rezultatele dorite, aceasta trebuie administrat\u0103 zilnic (inclusiv \u00een zilele \u00een care nu se antreneaz\u0103) timp de cel pu\u021bin c\u00e2teva s\u0103pt\u0103m\u00e2ni. \u00cen mod optim, ar trebui s\u0103 fie luat\u0103 imediat dup\u0103 antrenament, iar \u00een zilele f\u0103r\u0103 activitate fizic\u0103, poate fi luat\u0103 \u00een orice moment cu alimente. Printre mituri trebuie s\u0103 lu\u0103m \u00een vedere faptul, c\u0103 creatina este cel mai bine utilizat\u0103 \u00een cicluri de c\u00e2teva s\u0103pt\u0103m\u00e2ni, cu un interval de o lun\u0103, pentru a evita efectele negative asupra func\u021biei renale, hepatice \u0219i cardiace. <\/span><\/p>\n\n\n\n

Ar fi bine s\u0103 \u00ee\u021bi completezi dieta cu creatin\u0103 atunci c\u00e2nd reduci consumul (doz\u0103 de 4-6 g pe zi), deoarece aceasta ajut\u0103 la regenerare \u0219i anuleaz\u0103 efectul catabolic care provoac\u0103 pierderea masei musculare din cauza reducerii aportului caloric. Acest supliment sportiv nu trebuie utilizat de copii \u0219i nici de femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103. <\/span><\/p>\n\n\n\n

Creatina \u2013 Dozaj <\/span><\/h2>\n\n\n\n

Metodele de dozare ale creatinei pot fi \u00eemp\u0103r\u021bite \u00een:<\/span><\/p>\n\n\n\n

    \n
  • a\u0219a-numita metod\u0103 de \u00eenc\u0103rcare (loading method)<\/strong><\/span>, care presupune ca \u00ee<\/span>n primele 5-10 zile s\u0103 se administreze o doz\u0103 de 10-30 g<\/strong><\/span> (\u00een func\u021bie de greutatea corporal\u0103 – cu c\u00e2t greutatea este mai mare \u0219i cu c\u00e2t te antrenezi mai intens, cu at\u00e2t doza trebuie s\u0103 fie mai mare) pe zi, \u00eemp\u0103r\u021bit\u0103 \u00een 3-4 por\u021bii. Dup\u0103 aceast\u0103 perioad\u0103, doza zilnic\u0103 se reduce la <\/span>5 g pentru o perioad\u0103 de 4-8 s\u0103pt\u0103m\u00e2ni<\/strong><\/span>. Ciclul poate fi repetat<\/span>.<\/span><\/li>\n\n\n\n
  • suplimentarea cu o doz\u0103 zilnic\u0103 fix\u0103,<\/strong><\/span> indiferent dac\u0103 te antrenezi sau nu \u00eentr-o anumit\u0103 zi.<\/span> Pentru femei este de 3 g, iar pentru b\u0103rba\u021bi de 4-5 g\/zi<\/strong><\/span>;<\/span><\/li>\n\n\n\n
  • suplimentarea constant\u0103, <\/strong>dar bazat\u0103 pe principiul de 1 g la fiecare 10 kg de greutate corporal\u0103<\/strong>.<\/span><\/li>\n<\/ul>\n\n\n\n
    \"Suplimentele<\/figure>\n\n\n\n

    Pentru a \u00eembun\u0103t\u0103\u021bi <\/span>absorb\u021bia creatinei<\/strong><\/span>, merit\u0103 s\u0103 o combin\u0103m cu carbohidra\u021bi, <\/span>concentrate de proteine din zer (WPC) sau izolate de proteine din zer (WPI)<\/strong><\/span>.<\/span> Acest lucru rezult\u0103 din eliberarea mai mare de insulin\u0103 atunci c\u00e2nd sunt consumate, ceea ce \u00eembun\u0103t\u0103\u021be\u0219te nivelul de absorb\u021bie a nutri\u021biei sportive. Se recomand\u0103, de asemenea, <\/span>suplimentarea cu aminoacizi BCAA, lecitin\u0103 sau ALA (acid alfa-lipoic)<\/strong><\/span>.Pe de alt\u0103 parte, ar trebui evitat\u0103 combinarea creatinei cu o mas\u0103 bogat\u0103 \u00een gr\u0103simi \u0219i cu b\u0103uturi alcoolice din cauza biodisponibilit\u0103\u021bii mai slabe a acesteia.<\/span><\/p>\n\n\n\n

    Un element important al supliment\u0103rii cu creatin\u0103 este asigurarea unei hidrat\u0103ri adecvate a organismului. Se recomand\u0103 s\u0103 bem cu aproximativ 20-25 la sut\u0103 mai multe lichide<\/strong> \u00een compara\u021bie cu norma pentru o persoan\u0103 obi\u0219nuit\u0103. Pentru mai multe informa\u021bii despre ce trebuie s\u0103 bei \u00een timpul antrenamentului \u0219i nu numai, consult\u0103 ghidul nostru: Hidratarea corect\u0103 a organismului.<\/span><\/p>\n\n\n\n

    Efecte secundare ale utiliz\u0103rii creatinei <\/span><\/h2>\n\n\n\n

    Suplimentarea cu creatin\u0103 necesit\u0103 men\u021binerea unor niveluri adecvate de hidratare, deoarece deficitul de ap\u0103 poate duce la deshidratare, edeme \u0219i umfl\u0103turi ale corpului. Suplimentarea necorespunz\u0103toare a creatinei <\/strong>poate duce la crampe musculare, grea\u021b\u0103 \u0219i probleme de stomac, cum ar fi diareea sau v\u0103rs\u0103turile.<\/strong> Acestea sunt cauzate de consumul unor por\u021bii mult mai mari dec\u00e2t cele recomandate de produc\u0103tor sau de nutri\u021bionist.<\/span><\/p>\n\n\n\n

    Numeroase studii arat\u0103 c\u0103 creatina este un supliment sigur, cu efecte pozitive asupra for\u021bei, rezisten\u021bei, vitezei sau dezvolt\u0103rii siluetei visurilor tale. Cu toate acestea, merit\u0103 reamintit faptul c\u0103, pentru a ob\u021bine rezultate corespunz\u0103toare, este necesar s\u0103 ai grij\u0103 de o bun\u0103 hidratare \u0219i regenerare, s\u0103 urmezi o diet\u0103 echilibrat\u0103 \u0219i s\u0103 ai un plan de antrenament adecvat.<\/span><\/p>\n\n\n\n

    <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    C\u00e2nd auzi de creatin\u0103, te g\u00e2nde\u0219ti la culturi\u0219ti. Da, \u00een culturism sau \u00een sporturile de for\u021b\u0103, acest compus chimic este adesea suplimentat pentru a cre\u0219te nivelul de \u021besut muscular slab sau pentru a stimula performan\u021ba. Al\u0103turi de noi, vei afla ce face creatina, ce tipuri de creatin\u0103 exist\u0103 \u0219i cum s\u0103 o dozezi pentru a […]<\/p>\n","protected":false},"author":7,"featured_media":2278,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-2273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suplimente"],"acf":[],"yoast_head":"\nCe face creatina? Propriet\u0103\u021bi, tipuri, doze, efecte\u00a0 - Blog Sportano.ro<\/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.ro\/blog\/ce-face-creatina-proprietati-tipuri-doze-efecte\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce face creatina? Propriet\u0103\u021bi, tipuri, doze, efecte\u00a0 - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"C\u00e2nd auzi de creatin\u0103, te g\u00e2nde\u0219ti la culturi\u0219ti. Da, \u00een culturism sau \u00een sporturile de for\u021b\u0103, acest compus chimic este adesea suplimentat pentru a cre\u0219te nivelul de \u021besut muscular slab sau pentru a stimula performan\u021ba. 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