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Nutrition

Kreatin uzet prije treninga pobijedio je test vremena — ali postoji zamka

Dr. Gymbro · · 4 min read
#strength training #pre workout #creatine #pilot study #creatine monohydrate #supplement timing #nutrients

Kreatin uzet prije treninga pobijedio je test vremena — ali postoji zamka

Čuli ste da kreatin djeluje. Ali je li važno kada ga uzimate? Novo randomizirano, križno, pilotsko istraživanje objavljeno u Nutrients postavilo je to pitanje na probu, a doza uzeta prije treninga ispala je najuspješnija. Prije nego što promijenite rutinu dodataka, pročitajte detalje – radi se o maloj pilot studiji.

Glavni rezultat: kreatin uzet prije treninga podigao je veći teret

Istraživači pod vodstvom Bena Maaouija uspoređivali su kreatin uzet prije, tijekom ili poslije sesije otpora s placebom i kontrolom bez dodatka. Studija nosi naslov "Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial".

Ključni podaci iz apstrakta:

  • Bench press: značajan učinak uvjeta (F = 4.91, ηp² = 0.33, p = 0.035)
  • Back squat: značajan učinak uvjeta (F = 33.22, ηp² = 0.77, p < 0.001)
  • U obje vježbe izvedba je veća kod kreatina prije vježbe (CrB) nego kod placeba ili kontrole (p < 0.05)

Izvedba je mjerena kao ukupni podignuti teret (kg) kroz šest setova pri 80 % od 1‑RM za svaku vježbu. Autori zaključuju da je kreatin uzet prije vježbe povezan s većom akutnom snagom u odnosu na ostale vremenske uvjete. Apstrakt izričito navodi post‑hoc usporedbe s placebom i kontrolom, pa su to najčvršći podaci za citiranje.

Točna doza i vrijeme uzimanja

Protok je bio jednostavan:

  • Doza: 0,1 g po kilogramu tjelesne mase kreatin monohidrat (ili placebo)
  • Vrijeme koje je pobijedilo: prije sesije otpora
  • Faza nabavke: nije postojala – autori opisuju unos "bez faze nabavke".

Ta 0,1 g/kg iznosi otprilike 8 g za osobu od 80 kg (176 lb). Taj izračun je naš, a ne iz teksta. Apstrakt ne navodi koliko je minuta prije treninga uzeta doza, pa je potrebno provjeriti cijeli rad prije nego što to preporučite do minute.

Dizajn studije

Jedanaest fizički aktivnih muškaraca (prosječna dob 26,09 ± 4,39 godine) dovršilo je pet uvjeta u randomiziranom, placebom kontroliranom, križnom (crossover) formatu:

  1. Kreatin prije vježbe (CrB)
  2. Kreatin tijekom vježbe (CrD)
  3. Kreatin nakon vježbe (CrF)
  4. Placebo (PL)
  5. Kontrola bez dodatka

Svaka osoba je bila svoj vlastiti uspoređivač, što pomaže kod malog broja sudionika. Svaki uvjet obuhvaćao je standardiziranu sesiju bench pressa i čučnja.

Što se nije promijenilo

Lako je prezagrijati rezultat, stoga evo što apstrakt navodi da nije bilo razlika među uvjetima:

  • Performansa u skoku na mjestu (counter‑movement jump)
  • Kognitivna izvedba (test otkazivanja brojeva)
  • Raspoloženje (POMS)
  • Percepcija napora (RPE)
  • Percepcija oporavka (PRS)
  • Odgođeni mišićni bol (DOMS)
  • Preostali biohemijski pokazatelji

Dakle, korist je specifična za teretno podizanje. Nije bilo znakova poboljšanja skoka, promjene mentalnog stanja niti smanjenja bolova.

Zavoji u biokemijskim markerima

Dva markera su se pomaknula:

  • Kreatin kinaza (marker oštećenja mišića) bila je viša u uvjetu kreatina nakon vježbe nego u kontroli (p = 0.013) i placebu (p = 0.041).
  • Kreatinin bio je niži u pre‑vježbenom uvjetu nego u tijekom‑vježbenom (p = 0.033), post‑vježbenom (p = 0.003) i kontroli (p = 0.021).

Apstrakt ne objašnjava što ovi pomaci znače i ne smijemo izmišljati priču oko njih. Mjereni su nakon jedne sesije, pa ih tretirajte kao zanimljivosti za buduća istraživanja, a ne kao dokaz štetnosti ili koristi.

Praktični zaključci

Za koga je ovo relevantno: fizički aktivni lifteri koji već koriste kreatin monohidrat ili razmišljaju o njegovom uvođenju. Ako razmišljate kada uzeti svoju dnevnu dozu, ovo je mali podatak u korist uzimanja prije treninga – pre‑trening je i jednostavna navika za uspostaviti.

Tko bi trebao biti oprezan ili izbjegavati:

  • Osobe s bubrežnim bolestima ili problemima s bubrezima. Studija je pratila kreatinin i druge bubrežne markere, ali jedanaest‑osobna akutna studija ne može garantirati sigurnost za osobe s medicinskim stanjima. Posavjetujte se s liječnikom.
  • Žene, starije osobe i adolescenti. Sudionici su bili svi mladi, aktivni muškarci, pa se rezultati ne mogu automatski primijeniti na druge skupine.
  • Ljudi koji očekuju skok u snazi, podizanje raspoloženja ili ublaženje bolova. Ništa od toga se nije pokazalo u ovom istraživanju.

Zamka: mala, akutna i pilot studija

Autori jasno navode da su nalazi eksplorativni i da ih je potrebno potvrditi "većim uzorkom i robusnim placebom/kontrolnim strukturama". Ključna ograničenja:

  • Samo 11 sudionika. Riječ "pilot" stoji u naslovu s razlogom.
  • Jedna doza, akutni dizajn. Studija je pitala što se događa u jednoj sesiji nakon jedne doze. Nije testirala tjedne ili mjesečne režime, što je uobičajeni način korištenja kreatina.
  • Kratkoročna izvedba. Nema dugoročnih podataka o snazi, mišićnoj masi ili sastavu tijela.
  • Struktura placeba i kontrole. Autori sami traže jače verzije u budućim radovima.

Postoji i konceptualna napomena: dobro poznate koristi kreatina dolaze iz povećanja mišićnih zaliha tijekom vremena uz redovitu konzumaciju. Akutni pre‑trening impuls je poseban i iznenađujući, što zahtijeva replikaciju prije nego što se smatra zadanim pravom.

Zaključak

U ovom pilotu, 0,1 g/kg kreatin monohidrata uzet prije teške sesije bio je povezan s većim ukupnim podignutim teretom u bench pressu i čučnju nego placebom ili kontrolom. Uzimanje tijekom ili nakon vježbe nije pokazalo istu prednost. Ako već uzimate kreatin, pomicanje doze na vrijeme prije treninga je niskorizična promjena i u skladu s ovim ranim nalazom. No, radi se o hipotezi potkrijepljenoj samo 11 muškaraca i jednom dozom, a ne o novom pravilu podizanja.

Izvor: Maaoui B, et al. "Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial." Nutrients. DOI: 10.3390/nu18111789. PubMed: https://pubmed.ncbi.nlm.nih.gov/42280432/

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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