{"id":4024,"date":"2026-11-03T17:11:38","date_gmt":"2026-11-03T14:11:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=4024"},"modified":"2026-11-03T17:23:24","modified_gmt":"2026-11-03T14:23:24","slug":"kas-kreatiin-suudab-kasvatada-lihast-isegi-ilma-trennita","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/11\/03\/kas-kreatiin-suudab-kasvatada-lihast-isegi-ilma-trennita\/","title":{"rendered":"Kas kreatiin suudab kasvatada lihast isegi ilma trennita?"},"content":{"rendered":"<p data-path-to-node=\"2\">Kreatiinil on j\u00f5usaalihuntide toidulisandi maine, mida segavad oma kokteilidesse inimesed, kes veedavad rohkem aega kangi all kui rattasadulas. Aga mis juhtub, kui sa tarbid seda ja j\u00e4tad treeningud \u00fcldse vahele? Texase A&amp;M \u00dclikooli uus uuring esitas selle k\u00fcsimuse keskealiste t\u00e4iskasvanute r\u00fchmale ja vastus on huvitavam, kui v\u00f5iksid oodata: kas <strong>kreatiin ja lihaskasv<\/strong> k\u00e4ivad kokku ka ilma treeninguta?<\/p>\n<p data-path-to-node=\"2\"><!--more--><\/p>\n<h2 data-path-to-node=\"3\"><strong>Kuidas uuring l\u00e4bi viidi<\/strong><\/h2>\n<p data-path-to-node=\"4\">Teadlased viisid l\u00e4bi 12-n\u00e4dalase topeltpimeda platseebokontrolliga <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/42578920\/\">uuringu<\/a>, mis avaldati ajakirjas Journal of the International Society of Sports Nutrition. Alustas 73 tervet, kuid istuva eluviisiga t\u00e4iskasvanut ning neist 64 vanuses 45\u201365 aastat (40 naist ja 24 meest) j\u00f5udsid l\u00f5puni.<\/p>\n<p data-path-to-node=\"5\">Esmalt valisid osalejad, kas liituda struktureeritud treening- ja kaalulangetusprogrammiga v\u00f5i j\u00e4tkata oma tavap\u00e4rast elu. Seej\u00e4rel m\u00e4\u00e4rati nad nendes r\u00fchmades juhuslikkuse alusel v\u00f5tma kas <a href=\"https:\/\/www.hobisport.ee\/viimati-lisatud\/vitamiinid-ja-toidulisandid\/pepfox-pure-creatine-250g-100-kreatiin-monoh%C3%BCdraat-detail\">kreatiinmonoh\u00fcdraati<\/a> v\u00f5i platseebot, 5 g kaks korda p\u00e4evas. See t\u00e4hendas, et tekkis neli r\u00fchma: kreatiin v\u00f5i platseebo, treeninguga v\u00f5i ilma.<\/p>\n<p data-path-to-node=\"6\">Treeningr\u00fchmad tegid trenni kolm korda n\u00e4dalas, kombineerides <a href=\"https:\/\/www.welovecycling.com\/ee\/2026\/10\/19\/lihasarhitektuur-kadents-kiukimbud-pennatsiooninurk\/\">j\u00f5u- ja vastupidavustreeninguid<\/a>, ning j\u00e4rgisid m\u00f5\u00f5duka kaloridefitsiidiga dieeti. Kehakoostist m\u00f5\u00f5deti DXA-skaneeringutega uuringu alguses, 6 n\u00e4dala ja 12 n\u00e4dala m\u00f6\u00f6dudes, millele lisandusid vere- ja kognitiivsed testid.<\/p>\n<h2 data-path-to-node=\"7\"><strong>Kreatiin ja lihaskasv ilma treeninguta<\/strong><\/h2>\n<p data-path-to-node=\"8\">See on uuringu k\u00f5ige \u00fcllatavam tulemus. Istuva eluviisiga osalejate seas kasvatasid kreatiini tarbinud isikud 12 n\u00e4dala jooksul ligikaudu 1,1 kg rasvavaba massi. Samuti muutusid nad tugevamaks jalapressil ja rinnalt surumises ning parandasid oma lihasvastupidavust, j\u00e4lgimata seejuures \u00fchtegi <a href=\"https:\/\/karmenreinpold.com\/\">treeningplaani<\/a>.<\/p>\n<p data-path-to-node=\"9\">Mittetreeniv kreatiinir\u00fchm n\u00e4itas soodsaid muutusi ka m\u00f5ningates verelipiidides, HbA1c (pikaajalise veresuhkru kontrolli n\u00e4itaja) langust ning paremaid tulemusi valitud m\u00e4lu- ja kognitiivsetes testides. Autorid kirjeldavad neid kognitiivsete ja veremarkerite leide kui uurimuslikke, seega tuleks neid v\u00f5tta pigem huvitavate vihjete kui kindlate t\u00f5enditena.<\/p>\n<h2 data-path-to-node=\"10\"><strong>Rasva kaotamine ilma lihast kaotamata<\/strong><\/h2>\n<p data-path-to-node=\"11\">Dieedi pidamisega kaasneb t\u00fc\u00fctu k\u00f5rvalm\u00f5ju: osa kaotatud kaalust on lihas. Uuringu treeniv osa tegeles just selle probleemiga.<\/p>\n<ul>\n<li data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">Treening ja dieet koos platseeboga:<\/b> Osalejad kaotasid rasva, kuid n\u00e4gid rasvavabas massis v\u00e4he muutusi.<\/li>\n<li data-path-to-node=\"12,1,0\"><b data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">Treening ja dieet koos kreatiiniga:<\/b> Osalejad kasvatasid ligi 1,4 kg rasvavaba massi, kaotades samal ajal rasvamassi, ning kogesid suuremat keharasva protsendi langust.<\/li>\n<\/ul>\n<p data-path-to-node=\"13\">Teadlaste s\u00f5nul on see esimene uuring, mis n\u00e4itab, et kreatiini lisamine treening- ja kaalulangetusprogrammi v\u00e4hendab keharasva protsenti rohkem kui pelgalt treening ja dieet. Ka j\u00f5un\u00e4itajate kasv oli suurem. Jalapressi maksimumtulemus t\u00f5usis kreatiiniga umbes 34%, platseeboga 18%, ning rinnalt surumine kreatiiniga umbes 23%, platseeboga 12%. Kurnatuseni kuluv aeg paranes samuti enam kreatiinir\u00fchmas.<\/p>\n<h2 data-path-to-node=\"14\"><strong>Miks sinu aeroobne mootor j\u00e4\u00e4b samaks<\/strong><\/h2>\n<p data-path-to-node=\"15\">\u00dcks asi, mida kreatiin ei teinud, oli aeroobse v\u00f5imekuse suurendamine \u00fcle selle, mida treening \u00fcksi saavutas. See on koosk\u00f5las aastak\u00fcmnete pikkuse uurimist\u00f6\u00f6ga. <a href=\"https:\/\/www.hobisport.ee\/info\/treening-ja-toitumine\/430-kolm-olulist-talvist-toidulisandit-ja-ueks-salapaerane-gamechanger-mis-voib-su-treeningud-ja-enesetunde-taeielikult-muuta?highlight=WyJrcmVhdGlpbiJd\">Kreatiin<\/a> t\u00e4iendab sinu lihaste fosfokreatiini varusid \u2013 kiiresti vabanevat energiareservi, mis taastab l\u00fchikeste ja raskete pingutuste ajal ATP-d. M\u00f5tle sellest kui lisa turbost sprindi esimestel sekunditel, mitte kui suuremast k\u00fctusepaagist kolmetunniseks s\u00f5iduks.<\/p>\n<p data-path-to-node=\"16\"><a href=\"https:\/\/stories.tamu.edu\/news\/2025\/06\/09\/creatine-is-safe-effective-and-important-for-everyone-longtime-researcher-says\/\">Uuringut<\/a> juhtinud ja kreatiini \u00fcle 30 aasta uurinud dr Richard Kreider on pikka aega v\u00e4itnud, et selle v\u00e4\u00e4rtus ulatub spordist kaugemale. \u201eKreatiin on ohutu ja see on oluline k\u00f5igile, mitte ainult kulturistidele ja sportlastele,\u201d \u00fctles ta 2025. aasta intervjuus Texase A&amp;M \u00dclikoolile. Tema meeskonna poolt 2025. aastal tehtud 685 kliinilise uuringu anal\u00fc\u00fcs ei leidnud kreatiini ja platseebo vahel olulisi erinevusi teatatud k\u00f5rvaltoimete osas.<\/p>\n<h2 data-path-to-node=\"17\"><strong>Kreatiini uuringu hoiatused<\/strong><\/h2>\n<ul data-path-to-node=\"18\">\n<li>\n<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">Vesi loetakse rasvavaba massi hulka:<\/b> Kreatiin t\u00f5mbab lihasrakkudesse lisavett ning DXA-skaneeringud loevad selle rasvavaba massi sekka. Osa juurdekasvust v\u00f5ib olla pigem vesi kui uus lihas.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,1,0\"><b data-path-to-node=\"18,1,0\" data-index-in-node=\"0\">Ise valitud r\u00fchmad:<\/b> Osalejad valisid ise, kas treenida, seega v\u00f5ivad uuringu kaks poolt erineda motivatsiooni v\u00f5i elustiili poolest. Ainult kreatiin versus platseebo m\u00e4\u00e4ramine toimus juhuslikult.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,2,0\"><b data-path-to-node=\"18,2,0\" data-index-in-node=\"0\">L\u00fchike ja spetsiifiline:<\/b> 12 n\u00e4dalat tervete 45\u201365-aastaste peal ei \u00fctle meile midagi pikaajaliste m\u00f5jude v\u00f5i nooremate ja treenitud ratturite kohta.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,3,0\"><b data-path-to-node=\"18,3,0\" data-index-in-node=\"0\">Suur annus:<\/b> 10 g p\u00e4evas on rohkem kui tavaliselt kasutatav 3\u20135 g. Kreider m\u00e4rgib, et toidust selle saamine t\u00e4hendaks iga p\u00e4ev umbes 2\u20134,5 kg liha v\u00f5i kala s\u00f6\u00f6mist. Seega on toidulisandi tarbimine v\u00e4ltimatu.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"19\">Kreatiin ei asenda treeningut ning suurimad edusammud saavutati siis, kui see oli kombineeritud liikumisega. Kuid kui soovid j\u00f5uda kuuek\u00fcmnendateni nii, et jalgades oleks endiselt sprindikiirust, v\u00f5ib igap\u00e4evane lusikat\u00e4is kreatiini olla \u00fcks lihtsamaid harjumusi, mida oma ellu lisada.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kreatiinil on j\u00f5usaalihuntide toidulisandi maine, mida segavad oma kokteilidesse inimesed, kes veedavad rohkem aega kangi all kui rattasadulas. Aga mis [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":4025,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[822,365,821,547,277,327],"global-categories":[22],"class_list":["post-4024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-kehakoostis","tag-kreatiin","tag-lihaskasv","tag-toidulisandid","tag-treening","tag-uuring","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Kreatiin ja lihaskasv ilma trennita: uue uuringu tulemused<\/title>\n<meta name=\"description\" content=\"Kas kreatiin kasvatab lihast ka ilma treeninguta? 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