{"id":57946,"date":"2025-06-17T11:25:08","date_gmt":"2025-06-17T10:25:08","guid":{"rendered":"https:\/\/qleos.com\/znanstveno-podprta-rast-misic-s-kreatinom\/"},"modified":"2026-07-07T11:30:46","modified_gmt":"2026-07-07T10:30:46","slug":"znanstveno-podprta-rast-misic-s-kreatinom","status":"publish","type":"post","link":"https:\/\/qleos.com\/sl\/znanstveno-podprta-rast-misic-s-kreatinom\/","title":{"rendered":"Znanstveno podprta rast mi\u0161ic s kreatinom"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"57946\" class=\"elementor elementor-57946 elementor-48038\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-919e972 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"919e972\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-214aba1\" data-id=\"214aba1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c2ddfee elementor-widget elementor-widget-text-editor\" data-id=\"c2ddfee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 10pt;\">Mi\u0161ic ne gradite v telovadnici \u2013 gradite jih med okrevanjem. Vsaka ponovitev, sprint ali te\u017eka dvigovanja iz\u010drpajo energijske rezerve va\u0161ih mi\u0161ic. \u010ce te rezerve niso hitro obnovljene, naslednja serija trpi, zmogljivost stagnira in napredek se ustavi.  <\/span><\/p><p><span style=\"font-size: 10pt;\">Kaj \u010de bi obstajala molekula, tako dobro raziskana in dosledno u\u010dinkovita, da bi lahko pomagala va\u0161im mi\u0161icam hitreje obnoviti energijo, trenirati intenzivneje in se popolneje okrevati? To ni pretiravanje \u2013 to je <b>kreatin<\/b>. <\/span><\/p><p><span style=\"font-size: 10pt;\">Z ve\u010d kot tiso\u010d objavljenimi \u0161tudijami je kreatin eden najbolj testiranih in zaupanja vrednih dodatkov v \u0161portni znanosti. In \u010deprav mnogi \u0161e vedno mislijo, da je \u201ele za bodybuilderje\u201c, je resnica veliko \u0161ir\u0161a; kreatin poganja mi\u0161i\u010dno zmogljivost \u0161portnikov, rekreativcev in celo starej\u0161ih odraslih, ki se soo\u010dajo s starostnim upadanjem mi\u0161i\u010dne mase. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-9c22e01 e-flex e-con-boxed e-con e-parent\" data-id=\"9c22e01\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d3439b0 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"d3439b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/qleos.com\/wp-content\/uploads\/2025\/06\/image-4-1024x576-1.png\" class=\"attachment-large size-large wp-image-57953\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-20e2092 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"20e2092\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3316cb3\" data-id=\"3316cb3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-305cf64 elementor-widget elementor-widget-text-editor\" data-id=\"305cf64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-size: 12pt;\"><strong>Kako deluje kreatin<\/strong><\/span><\/h2><p data-start=\"142\" data-end=\"466\"><span style=\"font-size: 10pt;\">Ko skr\u010dite mi\u0161ico, bodisi pri dvigovanju te\u017eke ute\u017ei bodisi pri sprintu, va\u0161e telo hitro porabi ATP, svojo primarno energijsko valuto. Te\u017eava je v tem, da so zaloge ATP omejene in se iz\u010drpajo v nekaj sekundah intenzivnega napora. Tukaj nastopi kreatin, shranjen kot fosfokreatin (PCr).  <\/span><\/p><p data-start=\"468\" data-end=\"788\"><span style=\"font-size: 10pt;\">Fosfokreatin deluje kot vgrajena rezervna baterija in daruje fosfatne skupine za regeneracijo ATP v milisekundah, s \u010dimer ohranja razpolo\u017eljivo energijo in omogo\u010da mi\u0161icam, da vzdr\u017eujejo visoko intenzivnost dlje \u010dasa. Brez zadostnih rezerv PCr se obnova ATP upo\u010dasni, utrujenost nastopi hitreje in zmogljivost upade. <\/span><\/p><p><span style=\"font-size: 10pt;\">Raziskava Greenhaff in sodelavcev je pokazala, da se je po samo <strong>5-dnevnem nalagalnem odmerku ~0,3 g\/kg\/dan<\/strong> mi\u0161i\u010dni <strong>fosfokreatin pove\u010dal za ~12 %<\/strong>, medtem ko se je skupni intramuskularni kreatin pove\u010dal za ~15 %. Funkcionalno se je to odrazilo v <strong>30\u201340 % hitrej\u0161i resintezi PCr<\/strong> po intenzivni vadbi v primerjavi s placebom. V praksi to pomeni bolj\u0161e okrevanje med serijami, bolj vzdr\u017eno mo\u010d in manj\u0161i upad zmogljivosti.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f98a0d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f98a0d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e7d0a88\" data-id=\"e7d0a88\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4ac68ba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4ac68ba\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-4366cfd\" data-id=\"4366cfd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d6dc28 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"4d6dc28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 10pt;\"><em>\u201eKreatin pospe\u0161i regeneracijo fosfokreatina za do 40 % \u2014 mi\u0161icam pa daje energijo, da lahko ponovno delujejo hitreje.\u201c<\/em><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a05edce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a05edce\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c352d9b\" data-id=\"c352d9b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-43600c4 elementor-widget elementor-widget-text-editor\" data-id=\"43600c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-size: 12pt;\"><strong>Mo\u010d in zmogljivost<\/strong><\/span><\/h2><p><span style=\"font-size: 10pt;\">Malo prehranskih dodatkov je tako dosledno u\u010dinkovitih za mo\u010d kot kreatin. Meta-analiza 22 \u0161tudij je pokazala, da je suplementacija s kreatinom pove\u010dala <strong>mo\u010d 1\u201310 RM za ~20 %<\/strong>, ponovitve pri <strong>submaksimalnih obremenitvah<\/strong> pa so se izbolj\u0161ale za <strong>14 %<\/strong> <strong>s kreatinom.<\/strong> <\/span><\/p><p><span style=\"font-size: 10pt;\">Drug sistemati\u010dni pregled je potrdil, da kreatin znatno izbolj\u0161a kratkotrajno zmogljivost pri maksimalni intenzivnosti odpornostnega treninga. V kombinaciji z odpornostnim treningom so udele\u017eenci pridobili dodatnih <strong>+4,4 kg mo\u010di v zgornjem delu telesa<\/strong> in <strong>+11,3 kg mo\u010di v spodnjem delu telesa<\/strong> v primerjavi s treningom brez kreatina. <\/span><\/p><p><span style=\"font-size: 10pt;\">Miller in sodelavci (2006) so te ugotovitve potrdili in pokazali ve\u010dje izbolj\u0161ave mo\u010di pri bench pressu in po\u010depu s kreatinom v primerjavi s placebom. Pomembno je, da u\u010dinki niso bili kratkoro\u010dni: kreatin je izbolj\u0161al <strong>dolgoro\u010dne prilagoditve treninga<\/strong>, kar je \u0161portnikom omogo\u010dilo hitrej\u0161i napredek v mesecih treninga. <\/span><\/p><p><span style=\"font-size: 12pt;\"><strong>Mi\u0161i\u010dna masa in vitka telesna sestava<\/strong><\/span><\/p><p><span style=\"font-size: 10pt;\">Kreatin podpira tudi merljive spremembe v vitki telesni masi. Meta-pregledi dosledno poro\u010dajo o znatnih pove\u010danjih mi\u0161i\u010dne velikosti pri zdravih mladih odraslih, ko je kreatin kombiniran z ustreznim odpornostnim treningom. <\/span><\/p><ul><li><span style=\"font-size: 10pt;\">Vitka telesna masa se v povpre\u010dju pove\u010da za <strong>+1\u20132 kg v 4\u201312 tednih<\/strong>.<\/span><\/li><li><span style=\"font-size: 10pt;\">Ultrazvo\u010dne meritve ka\u017eejo pove\u010danje <strong>debeline mi\u0161ic za ~0,10\u20130,16 cm<\/strong> pri treniranih posameznikih.<\/span><\/li><li><span style=\"font-size: 10pt;\">Pridobitve so opazne tako pri treniranih kot netreniranih populacijah in pri obeh spolih.<\/span><\/li><\/ul><p><span style=\"font-size: 10pt;\">Forbes in sodelavci (2021) so pokazali, da imajo koristi tudi starej\u0161i odrasli. V kombinaciji z vadbo za mo\u010d je suplementacija s kreatinom znatno izbolj\u0161ala mi\u0161i\u010dno maso, mo\u010d in funkcionalne meritve, kot so hitrost hoje, testi vstajanja s stola in ravnote\u017eje. Za starajo\u010do se populacijo je kreatin ena naju\u010dinkovitej\u0161ih in <strong>najbolj dostopnih strategij za boj proti sarkopeniji<\/strong>.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-018f1a2 e-flex e-con-boxed e-con e-parent\" data-id=\"018f1a2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01bbc1f elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"01bbc1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"378\" height=\"668\" src=\"https:\/\/qleos.com\/wp-content\/uploads\/2025\/06\/77a0dc48-34bb-4f64-b5ac-5d0f77fabb4e-1.png\" class=\"attachment-large size-large wp-image-57956\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0495dee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0495dee\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-67506b4\" data-id=\"67506b4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-96a459e elementor-widget elementor-widget-text-editor\" data-id=\"96a459e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-size: 12pt;\"><strong>Okrevanje, glikogen in utrujenost<\/strong><\/span><\/h2><p><span style=\"font-size: 10pt;\">Kreatin ne vpliva samo na zmogljivost med serijo \u2013 pomaga tudi mi\u0161icam, da se po njej napolnijo z energijo.<\/span><\/p><p><span style=\"font-size: 10pt;\">Trommelen in sodelavci (2017) so pokazali, da je kreatin, zau\u017eit s ogljikovimi hidrati po treningu, <strong>pove\u010dal shranjevanje mi\u0161i\u010dnega glikogena za ~18 % ve\u010d<\/strong> kot samo ogljikovi hidrati v prvih 24 urah okrevanja. To kreatin naredi \u0161e posebej dragocen za \u0161portnike z ve\u010d treningi na dan ali ve\u010ddnevnimi tekmovanji. <\/span><\/p><p><span style=\"font-size: 10pt;\">Poleg glikogena kreatin pomaga zmanj\u0161ati ozna\u010devalce mi\u0161i\u010dne po\u0161kodbe, podpira bolj\u0161o hidracijo in pufriranje pH v celicah ter zmanj\u0161uje z vadbo povzro\u010deno utrujenost. Skupaj to pomeni <strong>hitrej\u0161e okrevanje, manj bole\u010din in ve\u010djo pripravljenost za naslednji trening<\/strong>. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1724a3c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1724a3c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-62313a6\" data-id=\"62313a6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3973509 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3973509\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6bfa266\" data-id=\"6bfa266\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-566be00 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"566be00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 10pt;\"><em>\u201eKreatin ne le pove\u010duje zmogljivost \u2014 mi\u0161icam pomaga pri u\u010dinkovitej\u0161em obnavljanju zalog energije in regeneraciji po vsaki vadbi.\u201c<\/em><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-98d2c6f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"98d2c6f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-532fbcc\" data-id=\"532fbcc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8c20468 elementor-widget elementor-widget-text-editor\" data-id=\"8c20468\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-size: 12pt;\"><strong>Suplementacija in \u010dasovna razporeditev<\/strong><\/span><\/h2><p><span style=\"font-size: 10pt;\">Najpogostej\u0161i protokol je <strong>nalagalna faza ~0,3 g\/kg\/dan za 5\u20137 dni<\/strong>, ki ji sledi <strong>vzdr\u017eevalni odmerek 3\u20135 g\/dan<\/strong>. To hitro nasiti mi\u0161i\u010dne zaloge kreatina in jih vzdr\u017euje dolgoro\u010dno. <\/span><\/p><p><span style=\"font-size: 10pt;\">Nekateri dokazi ka\u017eejo, da lahko <strong>suplementacija po treningu<\/strong> privede do nekoliko ve\u010djih pridobitev mi\u0161i\u010dne mase v primerjavi z odmerjanjem pred treningom, verjetno zaradi izbolj\u0161anega vnosa hranil. Vendar je najpomembnej\u0161i dejavnik <strong>doslednost<\/strong> \u2013 dnevna suplementacija zagotavlja, da mi\u0161ice ostanejo nasi\u010dene, ne glede na natan\u010dno \u010dasovno razporeditev. <\/span><\/p><p><span style=\"font-size: 10pt;\">Desetletja raziskav potrjujejo, da je kreatin pri teh odmerkih varen pri zdravih odraslih. Dolgoro\u010dne \u0161tudije ka\u017eejo dobro prena\u0161anje, brez dokazov o \u0161kodi za delovanje ledvic ali jeter pri zdravih populacijah. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6fdd1a9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6fdd1a9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8fed7a3\" data-id=\"8fed7a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-15c60be elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"15c60be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Layer_1\" data-name=\"Layer 1\" viewBox=\"0 0 448.29 401.43\"><defs><style>.cls-1{fill:#86c598;}<\/style><\/defs><path class=\"cls-1\" d=\"M123.45,15.15A219.16,219.16,0,0,0,88.68,33.27,197.88,197.88,0,0,0,58.59,57.39v.15a194.43,194.43,0,0,0-43.26,63.54Q0,157.26,0,200.28a200.18,200.18,0,0,0,15.63,78.9c2.31,5.34,4.8,10.47,7.44,15.48a188.83,188.83,0,0,0,35.91,48c3.66,3.54,7.32,6.9,11.13,10.41,3.81,3.21,7.59,6.15,11.58,9.06a203.4,203.4,0,0,0,42.9,23.94,112.49,112.49,0,0,0,11.4,4.26c2.07.72,4,1.32,6,2a25.93,25.93,0,0,0,2.91.75c2.79.84,5.7,1.59,8.64,2.31,4.23,1,8.46,1.92,12.69,2.64a236.49,236.49,0,0,0,40.05,3.36,226.73,226.73,0,0,0,39-3.36c4.08-.72,8.16-1.62,12.27-2.64,3.09-.72,6-1.59,8.91-2.31a7.58,7.58,0,0,0,1.47-.6c2.64-.75,5.13-1.47,7.44-2.34,3.51-1.17,7.17-2.64,10.68-4.11a185.35,185.35,0,0,0,26.16-13.14c2.76-1.59,5.52-3.33,8.16-5.1A92.78,92.78,0,0,0,386,395h23.37l38.94,0-76.5-76.5c4.38-6,8.34-12.12,12.12-18.54a203.42,203.42,0,0,0,9.93-20.19,191.15,191.15,0,0,0,13-47.31H343.71c-15.18,0-28.32,9.54-34,23.58a.4.4,0,0,0-.09.24c-1.17,2.61-2.49,5.25-3.81,7.86a103.81,103.81,0,0,1-40.47,42.84l-3.93,2.19c-16.53,8.91-35.22,13.26-56.25,13.26a139.14,139.14,0,0,1-25-2.16,118.7,118.7,0,0,1-22.5-6.45,99.73,99.73,0,0,1-36.36-24.69c-10.11-10.8-17.82-23.79-23.4-38.85a151,151,0,0,1-6.12-23.67v-.15a165.38,165.38,0,0,1-2-26.13,152,152,0,0,1,5.55-41.94A102.86,102.86,0,0,1,99,147.24a91.44,91.44,0,0,1,5-10.53c1.17-2.19,2.34-4.38,3.66-6.57,0-.15,0-.15.15-.15a95.67,95.67,0,0,1,8.46-12,102.93,102.93,0,0,1,48.51-32.88,103.17,103.17,0,0,1,15.33-3.81c2.64-.42,5.25-.72,8-1.14a123.93,123.93,0,0,1,17-1,134.84,134.84,0,0,1,24.39,2.19,114.37,114.37,0,0,1,22.05,6.45,103.72,103.72,0,0,1,36.69,24.69A112.69,112.69,0,0,1,311.91,151c1.17,3.21,2.19,6.42,3.06,9.81h90.69a196.8,196.8,0,0,0-11.22-38l-.6-1.47a193.28,193.28,0,0,0-43.23-63.84v-.15a192.17,192.17,0,0,0-30.09-24.12,214.1,214.1,0,0,0-34.77-18.12Q248.49.07,205.11,0c-29.67,0-56.82,5.1-81.66,15.15\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57f5099 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"57f5099\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 10pt;\">Pri <strong>QLEOS<\/strong> smo to dokazano molekulo dvignili na novo raven. Na\u0161 ultra \u010dist, ultra fin kreatin je zasnovan za hitrej\u0161e raztapljanje, bolj\u0161o absorpcijo in \u010distej\u0161o izku\u0161njo \u2013 ustvarjen za \u0161portnike, strokovnjake in vsakodnevne izvajalce, ki \u017eelijo trenirati intenzivneje, se hitreje okrevati in izkoristiti svoj polni potencial. <\/span><\/p><p><span style=\"font-size: 10pt;\"><em>Ker ko se va\u0161e mi\u0161ice hitreje napolnijo z energijo, se va\u0161a zmogljivost ne izbolj\u0161a samo. <\/em><\/span><em><span style=\"font-size: 10pt;\">Dose\u017ee popolnoma novo raven.<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c9c6d94 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"c9c6d94\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b669281\" data-id=\"b669281\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-609a563 elementor-widget elementor-widget-text-editor\" data-id=\"609a563\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><span style=\"font-size: 10pt;\"><strong>Referenca \u0161tudije<\/strong><\/span><\/h3><p><span style=\"font-size: 10pt;\">Greenhaff, P. L., Bodin, K., S\u00f6derlund, K., &#038; Hultman, E. (1994\/2006). <em>The effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis.<\/em>  Am J Physiol, 266(5), E725\u2013E730. <a title=\"Povezava\" href=\"https:\/\/journals.physiology.org\/doi\/pdf\/10.1152\/ajpendo.1994.266.5.E725?\" target=\"_blank\" rel=\"noopener\">[Povezava]<\/a><\/span><\/p><p><span style=\"font-size: 10pt;\">Kreider, R. B. (2003). <em>Effects of creatine supplementation on performance and training adaptations.<\/em>  Mol Cell Biochem, 244(1\u20132), 89\u201394. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12701815\/\" target=\"_blank\" rel=\"noopener\">[Povezava]<\/a><\/span><\/p><p><span style=\"font-size: 10pt;\">Forbes, S. C., Chilibeck, P. D., &#038; Candow, D. G. (2021). <em>Creatine supplementation and aging.<\/em>  Nutrients, 13(7), 1912. <a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/6\/1912?\" target=\"_blank\" rel=\"noopener\">[Povezava]<\/a><\/span><\/p><p><span style=\"font-size: 10pt;\">Hall, M., &#038; Trojian, T. H. (2013). Creatine supplementation. <em data-start=\"61\" data-end=\"94\">Current Sports Medicine Reports<\/em>, 12(4), 240\u2013244.<a href=\"https:\/\/journals.lww.com\/acsm-csmr\/abstract\/2013\/07000\/creatine_supplementation.10.aspx\" target=\"_blank\" rel=\"noopener\">[Povezava]<\/a> <\/span><\/p><p><span style=\"font-size: 10pt;\">Candow, D. G., &#038; Moriarty, T. (2024). Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain \u2014 Hope or Hype for Older Adults? <em data-start=\"145\" data-end=\"175\">Current Osteoporosis Reports<\/em>, 23(1), 1. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39509039\/\" target=\"_blank\" rel=\"noopener\">[Povezava]<\/a> <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Mi\u0161ic ne gradite v telovadnici \u2013 gradite jih med okrevanjem. Vsaka ponovitev, sprint ali te\u017eka dvigovanja iz\u010drpajo energijske rezerve va\u0161ih mi\u0161ic. \u010ce te rezerve niso hitro obnovljene, naslednja serija trpi, zmogljivost stagnira in napredek se ustavi. Kaj \u010de bi obstajala molekula, tako dobro raziskana in dosledno u\u010dinkovita, da bi lahko pomagala va\u0161im mi\u0161icam hitreje obnoviti [&hellip;]<\/p>\n","protected":false},"author":65,"featured_media":57957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[307,308],"tags":[336,339,338,313,337,340],"class_list":["post-57946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-raziskave-studije","category-trening-regeneracija","tag-misice","tag-misicna-masa","tag-moc","tag-optimized-creatine","tag-povecanje-zmogljivosti","tag-vitka-telesna-sestava"],"acf":[],"acpt":null,"_links":{"self":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57946","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/comments?post=57946"}],"version-history":[{"count":1,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57946\/revisions"}],"predecessor-version":[{"id":57958,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57946\/revisions\/57958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/media\/57957"}],"wp:attachment":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/media?parent=57946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/categories?post=57946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/tags?post=57946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}