Kreatín

Erik Kerpčár Výživa 2728 Comments

Kreatín je pravdepodobne najpoužívanejším orálnym doplnkom stravy v supra-fyziologických dávkach. Tento doplnok sa používa pre zvýšenie výkonnosti, sily a svalovej hmoty. Kreatín je svetovo najrozšírenejším bežne dostupným doplnkom stravy, ktorý využívajú nielen vrcholový športovci, ale aj rekreačný cvičenci, stredoškolský atléti či „deti“ každého pohlavia (Grindstaff PD, Kreider R, Bishop R, 1997).

Tento článok sa bude venovať účinkom kreatínu len v rozmedzí silových športov.

Čo je kreatín?

Kreatín (Cr) je neesenciálna zlúčenina, derivát aminokyselín glycínu, arginínu a metionínu. Môže byť prijímaný exogénne (z vonkajšieho zdroja) vo forme rýb alebo mäsa; môže byť taktiež produkovaný endogénne (z vnútorného zdroja) telom, najmä pečeňou. Kreatín je produkovaný primárne v pečeni (sekundárne v obličkách) a musí byť následne transportovaný krvou do svalovej bunky, proti koncentračnému gradientu, pomocou sodíkovo napätých kanálikov, Cr-transportéru 1 (Terrilion K.1997; Terjung RL, Clarkson P, Eichner ER, 2000). Takmer všetok keratín sa v ľudskom tele nachádza v kostrovom svalstve, s cca 40% Cr vo voľnej forme (Cr) a cca 60% ako naviazaný na molekulu fosfátu (PCr). Všeobecne môžeme konštatovať, že priemerný 70kg človek má v tele 120-140g Cr, pričom približne 2g denne stratí vylučovaním. Literatúra uvádza, že PCr hodnoty sú mierne vyššie vo svalových vláknach typu II, glykolytických, v porovnaní so svalovými vláknami typu I, aerobných.

Účinky kreatínu

Účinky kreatínu sa dajú odpozorovať na sérii osobitých mechanizmov.

  1. Ak je v kostrovom svale zvýšená koncentrácia PCr, PCr môže slúžiť ako prostriedok v rapídnej fosforylácii ADP na ATP počas vysoko intenzívnych, veľmi krátkych aktivít, najmä ak sú tieto aktivity opakované v krátkych intervaloch (Hespel P, Eijnde BO, Derave W, 2001). Príklady týchto aktivít sú: šprint, skoky alebo powerlifting/weightlifting.
  2. Môže zvýšiť kapacitu pre vysoko energetickú difúziu fosfátu medzi mitochondriou a myosinovými hlavičkami, čím zlepšujú zapojenie sa hlavičiek do aktino-myozínového komplexu (Terjung RL, Clarkson P, Eichner ER, 2000).
  1. Fosforylácia Na+/K+ – ATPázy počas prepravy sodíkových (Na+) a draslíkových (K+) iónov cez bunkovú membránu, so zásadným významom pre udržanie homeostázy v bunke.
  1. Zvyšuje rýchlosť glykolýzy v úsilí zvýšenia produkcie ATP. To má dopad na aktivity trvajúce 1s až 2min.
  2. Cr môže spôsobiť osmotický efekt, ktorý má za následok pohyb extra celulárnej vody smerom do svalovej bunky, čo je stimul pre proteosyntézu. Tiež znižuje rýchlosť bielkovinovej degradácie.
  3. Je podporená hypotéza o vplyve Cr na zvyšovanie telesnej hmotnosti (Poortmans JR, Francaux M., 2000).

Účinky kreatínu sú podporené aj mnohými štúdiami. Rossouw et al. viedli štúdiu, v ktorej zisťovali priamy efekt nabíjacej fázy kreatínu v hodnote 9g/deň na posilňovanie. Trinástim subjektom bolo náhodne podaných buď 9g Cr/deň po dobu 5 dní; alebo placebo dávka. Meradlom úspešnosti keratínovej implementácie sa stala individuálna hodnota 1RM („one repetition maximum“). Nameraná hodnota pred a po 5 dňoch ukázala výrazne zvýšenie výkonu na meranom cviku mŕtvych ťahov. Ďalšími bežnými cvikmi zaradenými do výskumov boli bench press a leg press. Zvýšenie výkonu bolo zaznamenané taktiež v oboch týchto cvikoch. Na základe výsledkov, štúdie odporúčajú a potvrdzujú využiteľnosť nabíjacej fázy Cr v pred súťažnom období, ako diétnu stratégiu pre zlepšenie súťažného silového výkonu. Štúdia taktiež ponúka náhľad na praktickú aplikáciu Cr pre trénovaných atlétov aj v ďalších odvetviach vysoko-intenzívnych anaerobných športoch (Rossouw F, Kruger PE, Rossouw J, et al, 2000).

Iná štúdia skúmala efekt suplementácie Cr a periodizovaného odporového tréningu na flexory ruky. Opäť sa posudzovalo na základe nameranej hodnoty 1RM. Dvadsaťtri mužských subjektov so skúsenosťou odporového tréningu bolo rôzne rozdelených do dvoch skupín. Jedna skupina (Cr skupina) dostávala pravidelnú nabíjaciu dávku Cr v hodnote 5g, 4 krát denne po dobu 5 dní. Následne bola ich dávka znížená na 2g/deň. Druhá skupina (placebo skupina) dostávala placebo dávku Cr pod dobu 5 dní. Zatiaľ čo sa dávka Cr skupiny po 5 dňoch znížila na 2g/deň, placebo skupina dostávala 500ml ochuteného sacharidového drinku, obsahujúc 32g sukrózy. Záťaž bola postupne zvyšovaná, začínajúc na hodnote 6RM a končiac na hodnote 2RM po dobu 6 týždňov. Výsledky ukázali, že obe skupiny, Cr aj placebo skupina, zaznamenali výrazne zvýšenie 1RM sily, zatiaľ čo len Cr skupina demonštrovala výrazne zväčšenie hmoty hornej končatiny (merané antropometricky) a celkovej čistej svalovej hmoty (Becque MD, Lochmann JD, Melrose DR, 2000).

Zhrnutie: Účinky Cr potvrdené štúdiami a výskumom sú:

  • Znižuje rýchlosť bielkovinovej degradácie
  • Zväčšuje telesnú hmotnosť a čistej svalovej hmoty
  • Zvyšuje výkonnosť krátkych anaerobných aktivít trvajúcich od 1 sekundy po 2 minúty.
  • Pomáha svalovej bunke k produkcii väčšej energie
  • Urýchľuje svalový rast
  • Pomáha pri ukladaní vody do svalovej bunky
  • Môže pomôcť pri znižovaní krvného cukru a bojovať proti cukrovke

Dávkovanie

Klasické dávkovanie Cr sa skladá z nabíjacej fázy – 20g/deň, zvyčajne 5g, 4 krát denne – trvajúcej 5-7 dní. Po 5 až 7 dňoch sa prikročí k „udržiavacej“ dávke v hodnote 3-5g/deň, hoci nižšie dávky (2-3g) vykazujú z dlhodobého hľadiska rovnaký efekt. Je dokázané, že najväčšie nabaľovanie kreatínu do svalu sa uskutočňuje počas prvých 5-7 dní. Cvičenie urýchľuje proces vpracovania sa Cr do svalu, najmä ak je Cr prijatý po cvičení so sacharidovým drinkom. Užitie sacharidového drinku sa zdá byť najdôležitejšie v počiatočnom štádiu, keď ešte nie sú svalové bunky plne nasýtené kreatínom.

 

Vedľajšie účinky

Literatúra nám zatiaľ neponúkla žiadny relevantný dôkaz o existencii závažných vedľajších účinkov užívania kreatínu. Na druhej strane, samozrejme, boli reportované menšie, nezávažné účinky.

Najčastejšími reportovanými vedľajšími účinkami boli žalúdočné kŕče, hnačky, prípadne zvracanie. Zdá sa, že to môže byť výsledkom buď zlého rozpustenia Cr v žalúdku (Mesa JLM, Ruiz JR, Gonzalez-Gross MM, et al., 2002) alebo užitia dávky počas/hneď po cvičení.

Ďalším obávaným účinkom je účinok na pečeň a obličky. Štúdie však vylúčili efekt kreatínu na ich poškodzovanie (Poortmans JR, Francaux M.,2000). Taktiež neukázali žiadne negatívne výsledky pri užití krátkodobej nabíjacej dávky, ani dlhodobej (mesiac, rok, ba dokonca aj 5 rokov) dávky. Jedinou výhradou sú cvičenci s už existujúcou obličkovou alebo pečeňovou dysfunkciou (Hespel P, Eijnde BO, Derave W, et al.,2001).

Počiatočne zmeny pozorované pri primaní kreatínu sú vysvetliteľné najmä zvýšením vody v tele, najmä intracelulárnej. Mnohí autori štúdií si tento jav vysvetľujú najmä osmotickými zmenami pri vyššej koncentrácií Cr v bunke. Tu nastáva kontroverzný problém pri posudzovaní skutočného účinku kreatínu na nárast čistej svalovej hmoty. Zväčšenie svalového prierezu je asociované so svalovou hypertrofiou, zatiaľ čo nárast objemu môže byť prisudzovaný zadržiavaniu vody vnútri bunky. Rovnakí autori to vysvetľujú ako „prípravnú“ fázu kompenzačnej hypertrofie ako odpoveď na odporový tréning.

Uzatvorme tento odsek tvrdením, že dávkovanie kreatínu je bezpečné, bez preukázateľných vedľajších účinkov.

Záver

Kreatín má najlepšie využitie pri vysoko-intenzívnych, opakovaných aktivitách krátkeho trvania. Kreatín je vhodný pre obe pohlavia, prakticky ktoréhokoľvek veku. Dávkovanie kreatínu môže ovplyvniť status jednotlivca; trénovaný cvičenci nepotrebujú vysoké hodnoty dávky počas počiatočných „nabíjacích dní“. Nakoniec si pamätajte, že existujú 2 typy respondentov: tí s pozitívnymi účinkami a tí, ktorí sú na vyššie hodnoty „rezistentní“.

 

 

Zdroje:

 

Grindstaff PD, Kreider R, Bishop R, et al. Effects of oral creatine supplementation on repetitive spring performance and body composition in competitive swimmers. Int J Sport Nutr 1997; 7: 330-46

 

Terjung RL, Clarkson P, Eichner ER, et al. The physiological and health effect of oral creatine supplementation. Med Sci Sport Exerc 2000; 32 (3): 706-16
Hespel P, Eijnde BO, Derave W, et al. Creatine supplementation: exploring the role of the creatine kinase/phosphocreatine system in human muscle. Can J Appl Physiol 2001; 26 Suppl.:S79-S102

Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction. Sports Med 2000; 30 (3): 155-70
Rossouw F, Kruger PE, Rossouw J, et al. The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters. Nutr Res 2000; 20 (4): 505-14

Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc 2000; 32: 654-8

https://www.ncbi.nlm.nih.gov/pubmed/11445755

Mesa JLM, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002; 32 (14): 903-44
Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction. Sports Med 2000; 30 (3): 155-70

Hespel P, Eijnde BO, Derave W, et al. Creatine supplementation: exploring the role of the creatine kinase/phosphocreatine system in human muscle. Can J Appl Physiol 2001; 26 Suppl.:S79-S102

 

 

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