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Science & Research

Kreatin HCl nadmašio monohidrat kod nogometaša — ne odbacujući svoj još

Dr. Gymbro · · 3 min read
#sports supplements #creatine #creatine monohydrate #performance #creatine hcl #soccer #sprint training

Kreatin HCl nadmašio monohidrat kod nogometaša — ne odbacujući svoj još

Jeftini paketić kreatin monohidrata iz vašeg ormarića upravo je izgubio izravno natjecanje s "skupljim" i trendovskim rođacima. Prije nego što naručite nešto novo, pročitajte sitni print – studija ima stvarna ograničenja i rezultati idu protiv ranijih istraživanja.

Što su zapravo istraživači testirali

Tim sa Odjela za sportsku znanost na Wenzhou Medical University u Kini, pod vodstvom profesora Duan, objavio je randomizirano, placebom kontrolirano ispitivanje u Journal of the International Society of Sports Nutrition (2026). U studiju su uključili 40 muških koledž nogometaša i podijelili ih u četiri paralelne grupe po 10 osoba:

  • Kreatin monohidrat (Cr‑Mon)
  • Kreatin etil‑ester (Cr‑Ee)
  • Kreatin hidrohlorid (Cr‑HCl)
  • Placebo

Svi su proveli istu četverotjednu fazu pripreme uz sprint‑treninge, tri puta tjedno (ukupno 12 treninga). Prije i nakon tog razdoblja testirani su na sljedeće pokazatelje:

  • Kontra‑pomakni vertikalni skok (CMVJ)
  • 20‑metarski sprint
  • L‑run test agilnosti
  • Wingate anaerobni test snage (vršna snaga, srednja snaga i indeks umora)
  • Inkrementalni test za VO₂max

Glavni rezultat: premium forme su ispred

Kao i očekivano, sve grupe su se poboljšale, uključujući placebo – tipično nakon mjesec dana strukturiranog sprint‑treninga. Međutim, grupe s kreatinom su zabilježile značajno veći napredak u fizičkoj izvedbi, vršnoj snazi i indeksu umora (p = 0,001).

Prema apstraktu, etil‑ester i HCl oblici su ostvarili superiornije dobitke (p < 0,05) u usporedbi s monohidratom. Autori posebno ističu CMVJ, 20‑m sprint, L‑run i vršnu snagu kao mjere u kojima su Cr‑Ee i Cr‑HCl imali dodatnu prednost.

Ukratko, u ovoj studiji premium i marketinški naglašavane forme nisu samo izjednačene s monohidratom – one su ga nadmašile po eksplozivnim, kratkotrajnim parametrima najvažnijim za nogomet.

Gdje se oblici NIJESU razlikovali

Nisu svi parametri razlikovali grupacije. Apstrakt navodi da nema značajnih razlika među grupama po srednjoj snazi ili VO₂max. To je u skladu s općim shvaćanjem da kreatin djeluje na kratke, visokointenzivne napore, a ne na aeroban kapacitet.

Zašto još ne biste trebali odbaciti monohidrat

Ovdje počinje poštena analiza, a ne klikabilni naslov.

  • Grupe su male. Samo 10 sportaša po grupi znači da par iznimno odgovornih igrača može izobličiti prosjeke. Mali probni radovi su korisni za generiranje hipoteza, ali ne za donošenje konačnih zaključaka.
  • Četiri tjedna su kratko. Ništa se ne može izvesti o dugoročnim rezultatima, zdravstvenim parametrima ili o tome kako se forme ponašaju kroz cijelu sezonu.
  • Uzorak je usko definiran. Svi učesnici su mladi, muški koledž nogometaši. Rezultati se ne moraju prenijeti na žene, starije sportaše, druge sportove ili rekreativce.
  • Nedostaje mjerenje mišićnog kreatina. Bez izravnog mjerenja kiselinske koncentracije u mišiću ne možemo znati podižu li nove forme stvarno zalihe kreatina ili je razlika uzrokovana nečim drugim. Također, doza svake forme nije navedena, pa ne možemo pretpostaviti jednake unose kreatina.
  • Suprotno je ranijem istraživanju. Dobro poznata studija iz 2009. (Spillane et al.) pokazala je da kreatin etil‑ester nije bolji od monohidrata za tjelesnu kompoziciju i izvedbu, a uz to je povezan s višim serumskim kreatininom. Jedno novo ispitivanje ne poništava to, a dva različita nalaza je teško uskladiti bez dodatnih podataka.
  • Monohidrat i dalje drži prednost u dokazima. To je najistraživanija, najšire dostupna i najčešće najjeftinija forma kreatina. Može pobijediti u jednom malom ispitivanju, ali to ne znači da je bolja investicija.

Autori su naveli da nema sukoba interesa, što je ohrabrujuće, ali ne uklanja metodološka ograničenja.

Praktični zaključci

  • Doza: Apstrakt ne navodi dozu za svaku formu, stoga nemojte kopirati protokol iz ovog rada. Ako koristite monohidrat, slijedite upute proizvođača ili savjet kvalificiranog sportskog nutricionista. Ako probate HCl, pridržavajte se doziranja navedenog na pakiranju.
  • Vrijeme uzimanja: Studija je uključivala dnevnu suplementaciju tijekom četverotjednog treninga, ali ne navodi točan trenutak uzimanja. Učinak kreatina ovisi više o dosljednoj upotrebi nego o točnom satu.
  • Tko može imati korist: Sportaši koji žele poboljšati sprint, skok i agilnost, osobito u predsezonnoj fazi. Oni kojima monohidrat smeta po želucu mogli bi razmotriti HCl, iako ova studija nije ispitala toleranciju – to je praktična, a ne znanstvena napomena.
  • Tko treba biti oprezan: Osobe s bubrežnim problemima, one koje uzimaju lijekove i svi mlađi od 18 godina trebaju se posavjetovati s liječnikom prije suplementacije. Etil‑ester zahtijeva dodatnu opreznost zbog ranijih nalaza o povišenom kreatininu.

Zaključak

Ispitivanje pruža zanimljiv signal da kreatin HCl i etil‑ester mogu ponuditi prednost u skoku, sprintu, agilnosti i vršnoj snazi tijekom kratkih, intenzivnih trening blokova. No, 40 ispitanika, četiri tjedna i nedostatak podataka o doziranju čine ovo istraživanje više poticajem za daljnja proučavanja, a ne razlogom za odbacivanje monohidrata. Dok veće, dugotrajnije studije s mjerenjem mišićnog kreatina ne potvrde prednost, monohidrat ostaje dokazani i pristupačan izbor, a HCl ostaje intrigantna varijanta koju je vrijedno pratiti.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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