{"id":57986,"date":"2025-06-16T14:00:24","date_gmt":"2025-06-16T13:00:24","guid":{"rendered":"https:\/\/qleos.com\/trenirajte-trdo-okrevajte-pametneje\/"},"modified":"2026-07-07T11:32:51","modified_gmt":"2026-07-07T10:32:51","slug":"trenirajte-trdo-okrevajte-pametneje","status":"publish","type":"post","link":"https:\/\/qleos.com\/sl\/trenirajte-trdo-okrevajte-pametneje\/","title":{"rendered":"Trenirajte trdo. Okrevajte pametneje."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"57986\" class=\"elementor elementor-57986 elementor-47991\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cff3451 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cff3451\" 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-1bf53fc\" data-id=\"1bf53fc\" 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-c1ef0c2 elementor-widget elementor-widget-text-editor\" data-id=\"c1ef0c2\" 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 data-start=\"105\" data-end=\"394\"><span style=\"font-size: 10pt;\">Predstavljajte si: pravkar ste zaklju\u010dili prelomni trening \u2014 nove \u0161tevilke, nove meje in ta neustavljiv ob\u010dutek. A naslednje jutro pripoveduje druga\u010dno zgodbo. Va\u0161e mi\u0161ice so napete, te\u017eke in bole\u010de. Okrevanje se vle\u010de, zagon treninga upada in napredek se zdi nedosegljiv.   <\/span><\/p>\n<p data-start=\"396\" data-end=\"519\"><span style=\"font-size: 10pt;\">Kaj pa, \u010de bi znanost ponudila na\u010din za pospe\u0161itev \u2014 pomagala vam hitreje okrevati, trdo trenirati in pametneje okrevati?<\/span><\/p>\n<p data-start=\"396\" data-end=\"519\"><span style=\"font-size: 10pt;\">Nedavna dvojno slepa, s placebom nadzorovana \u0161tudija s 32 udele\u017eenci nakazuje, da bi lahko. Z pripravo mi\u0161ic pred nastankom po\u0161kodbe vam kreatin lahko pomaga okrevati mo\u010dnej\u0161e, hitreje in z manj neugodja. <\/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-f32874f e-flex e-con-boxed e-con e-parent\" data-id=\"f32874f\" 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-233faa3 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"233faa3\" 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=\"550\" height=\"406\" src=\"https:\/\/qleos.com\/wp-content\/uploads\/2025\/06\/trainhardrecoversmarter_1.jpg\" class=\"attachment-large size-large wp-image-57994\" 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-75008e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75008e1\" 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-7cfc1cc\" data-id=\"7cfc1cc\" 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-a431b15 elementor-widget elementor-widget-text-editor\" data-id=\"a431b15\" 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>Znanost za okrevanjem<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 10pt;\">Po\u0161kodba mi\u0161ic zaradi intenzivne ali ekscentri\u010dne vadbe se ne kon\u010da, ko se trening zaklju\u010di. Drobne raztrganine v vlaknih spro\u017eijo vnetje, otekanje in oksidativni stres. To vodi do bole\u010dine, togosti, zmanj\u0161anega obsega gibanja in utrujenosti, ki lahko traja ve\u010d dni.  <\/span><\/p>\n<p><span style=\"font-size: 10pt;\">Kreatin vstopi kot ve\u010d kot le oja\u010devalec zmogljivosti. Shranjen kot fosfokreatin (PCr) pomaga regenerirati ATP \u2014 gorivo za vsako kontrakcijo \u2014 a njegove koristi segajo globlje. Raziskave ka\u017eejo, da kreatin lahko tudi:  <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\">stabilizira membrane mi\u0161i\u010dnih celic,<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">bla\u017ei oksidativni in vnetni stres,<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">vzdr\u017euje ravnovesje kalcija znotraj mi\u0161i\u010dnih vlaken,<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">in zmanj\u0161a resnost otekanja in togosti po po\u0161kodbi.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 10pt;\">S podporo tem celi\u010dnim procesom kreatin ne pomaga le trdo trenirati \u2014 pomaga vam <em>pametneje okrevati<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de79f80 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de79f80\" 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-095e0cc\" data-id=\"095e0cc\" 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-a3dc00e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a3dc00e\" 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-a8317a0\" data-id=\"a8317a0\" 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-4b87e08 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"4b87e08\" 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>\u00bbSamo 28 dni u\u017eivanja kreatina je pospe\u0161ilo okrevanje mi\u0161ic in zmanj\u0161alo po\u0161kodbe, povzro\u010dene z vadbo, pri treniranih \u0161portnikih.\u00ab<\/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-a2410df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2410df\" 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-5333f59\" data-id=\"5333f59\" 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-b8e3349 elementor-widget elementor-widget-text-editor\" data-id=\"b8e3349\" 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>Kaj je pokazala \u0161tudija<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 10pt;\">V 28-dnevnem preskusu s prehranskim dopolnilom so mo\u0161ki, ki so jemali kreatin monohidrat pred izvajanjem ekscentri\u010dne vadbe, pokazali izjemne prednosti pri okrevanju v primerjavi s tistimi, ki so prejemali placebo.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\"><strong>Obseg gibanja (ROM):<\/strong> Bistveno vi\u0161ji \u017ee <strong>24 ur<\/strong> po vadbi v skupini s kreatinom.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"><strong>Mo\u010d (MVC):<\/strong> Ve\u010dja maksimalna prostovoljna kontrakcija pri <strong>0, 48, 96 in 168 urah<\/strong> po vadbi.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"><strong>Otekanje:<\/strong> Obseg mi\u0161ic se je manj pove\u010dal pri <strong>48\u2013168 urah<\/strong>, kar ka\u017ee na zmanj\u0161an edem.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"><strong>Togost:<\/strong> Ni\u017eji stri\u017eni modul mi\u0161ic pri <strong>96 in 168 urah<\/strong>, kar pomeni manj togosti.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"><strong>Utrujenost:<\/strong> Udele\u017eenci so poro\u010dali o ni\u017eji utrujenosti takoj po vadbi in <strong>7 dni pozneje<\/strong>.<\/span><\/li>\n<\/ul>\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-9b46b99 e-flex e-con-boxed e-con e-parent\" data-id=\"9b46b99\" 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-1afad89 elementor-widget elementor-widget-image\" data-id=\"1afad89\" 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=\"550\" height=\"238\" src=\"https:\/\/qleos.com\/wp-content\/uploads\/2025\/06\/trainhardrecoversmarter_2.jpg\" class=\"attachment-large size-large wp-image-57995\" 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-3ad9a20 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ad9a20\" 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-88a70e3\" data-id=\"88a70e3\" 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-e9e8fcb elementor-widget elementor-widget-text-editor\" data-id=\"e9e8fcb\" 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 data-start=\"147\" data-end=\"427\"><span style=\"font-size: 12pt;\"><strong>Onkraj laboratorija: okrevanje v akciji<\/strong><\/span><\/h2>\n<p data-start=\"147\" data-end=\"427\"><span style=\"font-size: 10pt;\">Za \u0161portnike hitrej\u0161e okrevanje ni le vpra\u0161anje udobja \u2014 gre za zmogljivost. Zmanj\u0161ana bole\u010dina, otekanje in utrujenost pomenijo, da lahko trenirate tr\u0161e, pogosteje in z manj izpada. Zdi se, da kreatin deluje najbolje, ko se uporablja proaktivno, s pripravo mi\u0161ic pred nastankom po\u0161kodbe.  <\/span><\/p>\n<p data-start=\"429\" data-end=\"905\"><span style=\"font-size: 10pt;\">To ga dela \u0161e posebej dragocenega v razli\u010dnih \u0161portnih kontekstih. Za mo\u010d \u0161portnike in dvigovalce ute\u017ei kreatin pomaga podpreti hitro okrevanje med te\u017ekimi seansami, ohranja visok obseg treninga. Vzdr\u017eljivostni \u0161portniki imajo koristi od zmanj\u0161ane mi\u0161i\u010dne togosti, kar lahko vzdr\u017euje mobilnost in obliko na dolgih razdaljah. Igralci ekipnih \u0161portov, ki se soo\u010dajo s ponavljajo\u010dimi se izbruhi visokointenzivne aktivnosti, pridobijo odpornost, ki jim omogo\u010da, da nastopajo na dosledno visoki ravni tekmo za tekmo.   <\/span><\/p>\n<p data-start=\"907\" data-end=\"1119\"><span style=\"font-size: 10pt;\">S pomo\u010djo telesu pri hitrej\u0161i povrnitvi funkcije kreatin u\u010dinkovito premakne krivuljo okrevanja \u2014 omogo\u010da \u0161portnikom, da ostanejo na pravi poti z zahtevnimi trenin\u0161kimi urniki in nastopajo po najbolj\u0161ih mo\u010deh, ko je to najpomembneje.<\/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-111a59e e-flex e-con-boxed e-con e-parent\" data-id=\"111a59e\" 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-21aded5 elementor-widget elementor-widget-image\" data-id=\"21aded5\" 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=\"550\" height=\"864\" src=\"https:\/\/qleos.com\/wp-content\/uploads\/2025\/06\/trainhardrecoversmarter_3.jpg\" class=\"attachment-large size-large wp-image-57996\" 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-ee27b95 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ee27b95\" 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-0cf4d3f\" data-id=\"0cf4d3f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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-adca63c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"adca63c\" 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-3bb8477\" data-id=\"3bb8477\" 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-1489f30 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1489f30\" 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-6501909 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"6501909\" 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> vidimo okrevanje kot manjkajo\u010do polovico zmogljivosti. Zato je na\u0161 ultra \u010dist, ultra fin kreatin zasnovan tako, da se takoj raztopi, u\u010dinkovito absorbira in dela tako trdo kot vi. Ker je trdo treniranje le polovica bitke \u2014 pametnej\u0161e okrevanje je tisto, kar vas lo\u010di od drugih.  <\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><em>Okrevanje ni tisto, kar se zgodi po va\u0161em treningu. Za\u010dne se, preden sploh za\u010dnete. <\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f13601 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f13601\" 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-d7f287b\" data-id=\"d7f287b\" 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-50dc0b6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"50dc0b6\" 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-7318585\" data-id=\"7318585\" 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-61a2868 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"61a2868\" 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><em><span style=\"font-size: 10pt;\">\u00bbDnevna uporaba kreatina je okrepila odpornost na po\u0161kodbe mi\u0161ic in pomagala \u0161portnikom, da se hitreje vrnejo na vrhunsko zmogljivost.\u00ab<\/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<div class=\"elementor-element elementor-element-2a3a66c elementor-widget elementor-widget-text-editor\" data-id=\"2a3a66c\" 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 uporabljati kreatin za okrevanje<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 10pt;\">Raziskave so jasne: kreatin potrebuje \u010das, da deluje. Za koristi okrevanja je priporo\u010den <strong>dnevni odmerek 3\u20135 g<\/strong>, idealno zau\u017eit <strong>28 dni ali ve\u010d<\/strong>. Doslednost je klju\u010dna \u2014 kreatin se kopi\u010di v mi\u0161icah s\u010dasoma, zato se rezultati izbolj\u0161ujejo z vztrajno uporabo.  <\/span><\/p>\n<p><span style=\"font-size: 10pt;\">Za najbolj\u0161o absorpcijo je treba kreatin zme\u0161ati z vodo in zau\u017eiti <strong>po obroku<\/strong>, ko inzulin pomaga u\u010dinkoviteje prena\u0161ati ga v mi\u0161ice. In kot vedno, uporabljajte le farmacevtski kreatin monohidrat, zlati standard, preizku\u0161en v prakti\u010dno vsaki klini\u010dni \u0161tudiji. <\/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-c06510b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c06510b\" 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-1c82351\" data-id=\"1c82351\" 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-e0a3da7 elementor-widget elementor-widget-text-editor\" data-id=\"e0a3da7\" 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: 10pt;\"><strong>Referenca \u0161tudije<\/strong><\/span><br\/><span style=\"font-size: 10pt;\">Yamaguchi, S., Inami, T., Ishida, H., Morito, A., Yamada, S., Nagata, N., &#038; Murayama, M. (2024). The effect of prior creatine intake for 28 days on accelerated recovery from exercise-induced muscle damage: A double-blind, randomized, placebo-controlled trial. <em data-start=\"380\" data-end=\"395\">Nutrients, 16<\/em>(6), 896. 3602145. <a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/6\/896\" target=\"_blank\" rel=\"noopener\">[link]<\/a><br\/><\/span><\/h2>\n<p><span style=\"font-size: 10pt;\"><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><\/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>Predstavljajte si: pravkar ste zaklju\u010dili prelomni trening \u2014 nove \u0161tevilke, nove meje in ta neustavljiv ob\u010dutek. A naslednje jutro pripoveduje druga\u010dno zgodbo. Va\u0161e mi\u0161ice so napete, te\u017eke in bole\u010de. Okrevanje se vle\u010de, zagon treninga upada in napredek se zdi nedosegljiv. Kaj pa, \u010de bi znanost ponudila na\u010din za pospe\u0161itev \u2014 pomagala vam hitreje okrevati, trdo [&hellip;]<\/p>\n","protected":false},"author":65,"featured_media":57997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[307,308],"tags":[317,345,346,313,344],"class_list":["post-57986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-raziskave-studije","category-trening-regeneracija","tag-kreatin","tag-manjsa-poskodba-misic","tag-misicna-utrujenost","tag-optimized-creatine","tag-trening"],"acf":[],"acpt":null,"_links":{"self":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57986","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=57986"}],"version-history":[{"count":3,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57986\/revisions"}],"predecessor-version":[{"id":58000,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/posts\/57986\/revisions\/58000"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/media\/57997"}],"wp:attachment":[{"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/media?parent=57986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/categories?post=57986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qleos.com\/sl\/wp-json\/wp\/v2\/tags?post=57986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}