{"id":20311,"date":"2025-05-07T10:00:04","date_gmt":"2025-05-07T08:00:04","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=20311"},"modified":"2025-05-06T12:20:28","modified_gmt":"2025-05-06T10:20:28","slug":"je-kreatin-ucinny-aj-pre-cyklistov","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2025\/05\/07\/je-kreatin-ucinny-aj-pre-cyklistov\/","title":{"rendered":"Je kreat\u00edn \u00fa\u010dinn\u00fd aj pre cyklistov?"},"content":{"rendered":"

Kreat\u00edn je jedn\u00fdm z najsk\u00famanej\u0161\u00edch a najpou\u017e\u00edvanej\u0161\u00edch doplnkov v silov\u00fdch \u0161portoch. Zn\u00e1my je svojou podporou zv\u00fd\u0161enia svalovej sily, v\u00fdkonu a regener\u00e1cie. Zatia\u013e \u010do jeho v\u00fdhody pre vzpiera\u010dov a \u0161print\u00e9rov s\u00fa dobre zn\u00e1me, jeho potenci\u00e1lne v\u00fdhody pre vytrvalostn\u00fdch \u0161portovcov, najm\u00e4 cyklistov, sa zmie\u0148uj\u00fa menej \u010dasto. Pozrime sa na kreat\u00edn bli\u017e\u0161ie, aby sme v\u00e1m pomohli rozhodn\u00fa\u0165 sa, \u010di by ste ako cyklista mali zv\u00e1\u017ei\u0165 jeho u\u017e\u00edvanie.<\/strong><\/p>\n

<\/p>\n

\u010co je kreat\u00edn a ako funguje?<\/strong><\/h2>\n

Kreat\u00edn je zl\u00fa\u010denina vyroben\u00e1 z aminokysel\u00edn argin\u00ednu, glyc\u00ednu a metion\u00ednu, ktor\u00e1 sa produkuje v pe\u010deni a uklad\u00e1 sa vo svalov\u00fdch bunk\u00e1ch ako fosfokreat\u00edn. Zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri produkcii energie r\u00fdchlou regener\u00e1ciou adenoz\u00edntrifosf\u00e1tu (ATP),<\/strong> prim\u00e1rnej energetickej meny buniek, ktor\u00e1 podporuje kr\u00e1tke intervaly vysokointenz\u00edvneho cvi\u010denia.<\/span><\/p>\n

Zatia\u013e \u010do kreat\u00edn je prirodzene pr\u00edtomn\u00fd v potravin\u00e1ch, ako je m\u00e4so a ryby, suplement\u00e1cia m\u00f4\u017ee zv\u00fd\u0161i\u0165 z\u00e1soby kreat\u00ednu vo svaloch pribli\u017ene o 20 %. T\u00e1to zv\u00fd\u0161en\u00e1 dostupnos\u0165 kreat\u00ednu m\u00f4\u017ee poskytn\u00fa\u0165 v\u00e4\u010d\u0161iu kapacitu pre vysokointenz\u00edvne \u00fasilie. To m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 pre cyklistov v situ\u00e1ci\u00e1ch vy\u017eaduj\u00facich r\u00fdchly v\u00fddaj energie.<\/span><\/p>\n

Ako kreat\u00edn prospieva cyklistom?<\/strong><\/h2>\n

Existuj\u00fa \u0161tyri r\u00f4zne oblasti, v ktor\u00fdch by kreat\u00edn mohol priamo prospie\u0165 cyklistom. Niektor\u00e9 s\u00fa podlo\u017een\u00e9 \u0161t\u00fadiami vykonan\u00fdmi na \u0161portovcoch, zatia\u013e \u010do in\u00e9 sa spoliehaj\u00fa iba na v\u00fdskum vykonan\u00fd na potkanoch. Pozrime sa na v\u0161etky z nich a uvid\u00edte, \u010do z toho je pre v\u00e1s relevantn\u00e9.<\/span><\/p>\n

1. Zv\u00fd\u0161en\u00fd v\u00fdkon v \u0161printoch a \u00fanikoch<\/strong><\/h3>\n

Cyklistick\u00e9 preteky \u010dasto zah\u0155\u0148aj\u00fa kritick\u00e9 momenty, kedy s\u00fa potrebn\u00e9 kr\u00e1tke, intenz\u00edvne v\u00fdbuchy sily, ako je \u0161print do cie\u013ea alebo odtrhnutie sa od pelot\u00f3nu. \u0160t\u00fadie uk\u00e1zali, \u017ee suplement\u00e1cia kreat\u00ednom zvy\u0161uje maxim\u00e1lny v\u00fdkon po\u010das kr\u00e1tkodob\u00fdch, vysokointenz\u00edvnych cvi\u010den\u00ed.<\/strong> <\/span><\/p>\n

Jedna \u0161t\u00fadia zistila, \u017ee triatlonisti, ktor\u00ed u\u017e\u00edvali kreat\u00edn ako doplnok, zlep\u0161ili svoj \u0161print\u00e9rsky v\u00fdkon o 18 % pri vykon\u00e1van\u00ed kr\u00e1tkych \u0161printov prekladan\u00fdch vytrvalostn\u00fdm cvi\u010den\u00edm. To nazna\u010duje, \u017ee cyklisti, ktor\u00ed potrebuj\u00fa v\u00fdbu\u0161n\u00fa silu, m\u00f4\u017eu z kreat\u00ednu profitova\u0165.<\/span><\/p>\n

2. R\u00fdchlej\u0161ia regener\u00e1cia<\/strong><\/h3>\n

Kreat\u00edn pom\u00e1ha pri resynt\u00e9ze glykog\u00e9nu, teda pri procese, ktor\u00fdm svaly dop\u013a\u0148aj\u00fa z\u00e1soby energie. Toto je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 pre cyklistov, ktor\u00ed sa venuj\u00fa vysok\u00e9mu objemu tr\u00e9ningu po\u010das tr\u00e9ningov\u00fdch kempov alebo viacd\u0148ov\u00fdch pretekov. R\u00fdchlej\u0161ie dop\u013a\u0148anie glykog\u00e9nu m\u00f4\u017ee zlep\u0161i\u0165 regener\u00e1ciu medzi tr\u00e9ningami.<\/strong> Okrem toho sa zistilo, \u017ee kreat\u00edn zni\u017euje oxida\u010dn\u00fd stres a z\u00e1pal po vytrvalostnom cvi\u010den\u00ed, \u010do potenci\u00e1lne zlep\u0161uje celkov\u00fa regener\u00e1ciu.<\/span><\/p>\n

3. Zachovanie svalovej hmoty<\/strong><\/h3>\n

Cyklisti, najm\u00e4 t\u00ed, ktor\u00ed absolvuj\u00fa intenz\u00edvne tr\u00e9ningov\u00e9 bloky alebo dlh\u00e9 vytrvalostn\u00e9 jazdy, m\u00f4\u017eu ma\u0165 v priebehu \u010dasu probl\u00e9m s udr\u017eiavan\u00edm svalovej hmoty. Skor\u0161\u00ed v\u00fdskum nazna\u010duje, \u017ee kreat\u00edn m\u00f4\u017ee pom\u00f4c\u0165 udr\u017eiava\u0165 r\u00fdchle svalov\u00e9 vl\u00e1kna, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre \u0161print.<\/strong> <\/span><\/p>\n

V \u0161t\u00fadii zah\u0155\u0148aj\u00facej vytrvalostne tr\u00e9novan\u00e9 potkany suplement\u00e1cia kreat\u00ednom zachovala charakteristiku r\u00fdchlych svalov, \u010do nazna\u010duje, \u017ee podobn\u00fd \u00fa\u010dinok by sa mohol vyskytn\u00fa\u0165 aj u vytrvalostn\u00fdch \u0161portovcov, ale je potrebn\u00fd \u010fal\u0161\u00ed v\u00fdskum.<\/span><\/p>\n

4. Kognit\u00edvne v\u00fdhody<\/strong><\/h3>\n

Ned\u00e1vny v\u00fdskum nazna\u010duje, \u017ee suplement\u00e1cia kreat\u00ednom m\u00f4\u017ee ma\u0165 potenci\u00e1lne kognit\u00edvne v\u00fdhody, najm\u00e4 v situ\u00e1ci\u00e1ch, ke\u010f je vysok\u00fd dopyt po energii v mozgu.<\/strong> \u0160t\u00fadie uk\u00e1zali, \u017ee kreat\u00edn zvy\u0161uje hladinu kreat\u00ednu v mozgu, \u010do m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 du\u0161evn\u00fa \u00fanavu a zlep\u0161i\u0165 kognit\u00edvne funkcie v stresov\u00fdch podmienkach, ako je vy\u010derp\u00e1vaj\u00face cvi\u010denie. <\/span><\/p>\n

Tieto \u00fa\u010dinky s\u00fa v\u0161ak v\u00fdraznej\u0161ie u jedincov, ktor\u00ed trpia ak\u00fatnym alebo chronick\u00fdm vy\u010derpan\u00edm kreat\u00ednu v mozgu, ako s\u00fa t\u00ed, ktor\u00ed trpia dlhodobou du\u0161evnou \u00fanavou, starnut\u00edm alebo ur\u010dit\u00fdmi neurologick\u00fdmi ochoreniami. Hoci s\u00fa tieto zistenia s\u013eubn\u00e9, je potrebn\u00fd \u010fal\u0161\u00ed v\u00fdskum na ur\u010denie priameho vplyvu kreat\u00ednu na kognit\u00edvny v\u00fdkon cyklistov.<\/span><\/p>\n

Ak\u00e9 s\u00fa nev\u00fdhody?<\/strong><\/h2>\n

Zv\u00fd\u0161en\u00fd v\u00fdkon pri \u0161printoch m\u00f4\u017ee by\u0165 pre v\u00e4\u010d\u0161inu cyklistov dostato\u010dn\u00fd na to, aby okam\u017eite za\u010dali u\u017e\u00edva\u0165 kreat\u00edn. Bohu\u017eia\u013e, u\u017e\u00edvanie kreat\u00ednu m\u00e1 aj nieko\u013eko \u010fal\u0161\u00edch \u00fa\u010dinkov, ktor\u00e9 m\u00f4\u017eu cyklisti vn\u00edma\u0165 negat\u00edvne.<\/span><\/p>\n

Najv\u00fdraznej\u0161\u00edm z nich je priberanie na v\u00e1he. Kreat\u00edn sp\u00f4sobuje zv\u00fd\u0161en\u00e9 zadr\u017eiavanie vody, \u010do m\u00f4\u017ee vies\u0165 k miernemu priberaniu na v\u00e1he (zvy\u010dajne 1 \u2013 2 kg).<\/strong> \u0160t\u00fadie v\u0161ak nazna\u010duj\u00fa, \u017ee toto extra mno\u017estvo vody nebr\u00e1ni st\u00fapaniu do kopca ani celkov\u00e9mu vytrvalostn\u00e9mu v\u00fdkonu pri cyklistike.<\/span><\/p>\n

\u010eal\u0161\u00edm probl\u00e9mom m\u00f4\u017eu by\u0165 tr\u00e1viace probl\u00e9my, ktor\u00e9 hl\u00e1sia niektor\u00ed \u0161portovci u\u017e\u00edvaj\u00faci kreat\u00edn. To sa v\u0161ak d\u00e1 zlep\u0161i\u0165 dodr\u017eiavan\u00edm odpor\u00fa\u010dan\u00e9ho d\u00e1vkovania alebo dokonca rozdelen\u00edm dennej d\u00e1vky na men\u0161ie d\u00e1vky u\u017e\u00edvan\u00e9 po\u010das d\u0148a.<\/span><\/p>\n

Ako u\u017e\u00edva\u0165 kreat\u00edn ako cyklista<\/strong><\/h2>\n

Pre cyklistov, ktor\u00ed zva\u017euj\u00fa u\u017e\u00edvanie kreat\u00ednu ako suplement\u00e1cie, je odpor\u00fa\u010dan\u00e1 d\u00e1vka 3-5 gramov denne.<\/strong> Alternat\u00edvne je mo\u017en\u00e9 absolvova\u0165 f\u00e1zu zav\u00e1dzania 20 gramov denne (rozdelen\u00fa do \u0161tyroch 5-gramov\u00fdch d\u00e1vok) po\u010das 5 dn\u00ed pred prechodom na \u0161tandardn\u00fa udr\u017eiavaciu d\u00e1vku. Pre maximaliz\u00e1ciu pr\u00edjmu by sa mal kreat\u00edn u\u017e\u00edva\u0165 so sacharidmi.<\/span><\/p>\n

Hoci sa kreat\u00edn m\u00f4\u017ee u\u017e\u00edva\u0165 dlhodobo, naju\u017eito\u010dnej\u0161\u00ed bude po\u010das vysokointenz\u00edvnych tr\u00e9ningov\u00fdch blokov. Najlep\u0161ie je robi\u0165 si prest\u00e1vky v jeho u\u017e\u00edvan\u00ed po\u010das obdob\u00ed regener\u00e1cie alebo n\u00edzkointenz\u00edvneho aer\u00f3bneho tr\u00e9ningu.<\/span><\/p>\n

Mali by ste u\u017e\u00edva\u0165 kreat\u00edn?<\/strong><\/h2>\n

Suplement\u00e1cia kreat\u00ednom pon\u00faka cyklistom nieko\u013eko potenci\u00e1lnych v\u00fdhod, najm\u00e4 t\u00fdm, ktor\u00ed sa po\u010das pretekov spoliehaj\u00fa na \u0161print a exploz\u00edvne \u00fasilie na vytvorenie alebo neutraliz\u00e1ciu \u00fanikov. Ak m\u00e1te pocit, \u017ee by v\u00e1m to mohlo prospie\u0165, nie je ve\u013ea nev\u00fdhod, ak si to vysk\u00fa\u0161ate.<\/strong> <\/span><\/p>\n

A ak si v\u0161imnete, \u017ee v\u00e1m prek\u00e1\u017ea v tele zadr\u017eiavan\u00e1 voda, nebojte sa, po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och po ukon\u010den\u00ed u\u017e\u00edvania doplnku sa to vr\u00e1ti do norm\u00e1lu.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Kreat\u00edn je jedn\u00fdm z najsk\u00famanej\u0161\u00edch a najpou\u017e\u00edvanej\u0161\u00edch doplnkov v silov\u00fdch \u0161portoch. Zn\u00e1my je svojou podporou zv\u00fd\u0161enia svalovej sily, v\u00fdkonu a […]<\/p>\n","protected":false},"author":172,"featured_media":20312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,180,532,622,931,337,653,1097,44,161,623],"global-categories":[],"class_list":["post-20311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-horska-cyklistika","tag-jazdenie","tag-jedlo","tag-odporucame","tag-regeneracia","tag-svaly","tag-vykon","tag-vyziva","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nJe kreat\u00edn \u00fa\u010dinn\u00fd aj pre cyklistov? - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Kreat\u00edn je jedn\u00fdm z najsk\u00famanej\u0161\u00edch a najpou\u017e\u00edvanej\u0161\u00edch doplnkov v silov\u00fdch \u0161portoch. 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