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Nutrition

Kreatin doprinosi i kada ne možete disati: studija na slobodnim roniocima pokazuje

Dr. Gymbro · · 4 min read
#supplements #creatine #creatine loading #anaerobic performance #lactate #freediving #breath hold

Šta se dešava sa mišićima kada zahtevate maksimalan rad, a nema dodatnog kiseonika?

Nova randomizovana studija na slobodnim roniocima sugeriše da kreatin – najviše proučavan suplement u sportskim ishrani – može doneti benefite upravo u takvim uslovima.

Glavno otkriće: više rada, niži nivo mlečne kiseline

Istraživači predvođeni dr Kurmazovićem testirali su standardni protokol učitavanja kreatin monohidrata kod obučenih ronilaca na apneju. Učesnici su pedalirali na vodeni ergometar na jedan dah, pokušavajući da pređu što je moguće veći rastojanje. Posle sedmodnevnog učitavanja, grupa koja je uzimala kreatin ostvarila je veći ukupni rad i duže vreme do iscrpljenosti u odnosu na placebo grupu.

Rezultat vezan za mlečnu kiselinu je najiznenađujući deo. Koncentracija mlečne kiseline u krvi bila je niža kod kreatin grupe nego kod placeba, i to uprkos boljim performansama. Veći napor obično znači veći nivo mlečne kiseline, pa je ovaj nalaz protiv očekivanog. Analiza pokazuje značajnu interakciju vreme × grupa za mlečnu kiselinu (p = 0,003).

Kako je studija sprovedena

  • Studija: dvostruko‑slepa, randomizovana, placebo‑kontrolisana, objavljena u Journal of the International Society of Sports Nutrition 2026.
  • Učesnici: 20 obučenih ronilaca na apneju (18 muškaraca, 2 žene), prosečna starost 41,6 godine.
  • Test: kratko zagrevanje, zatim maksimalni napor na vodeni bicikl na jedan dah, sa ciljem što većeg pređenog rastojanja.
  • Protokol: testiranje pre suplementacije, nasumična dodela grupi – kreatin monohidrata (20 g/dan, 7 dana) ili placebo – i ponovno testiranje.
  • Merene varijable: ukupni rad, vreme do iscrpljenosti, koncentracija mlečne kiseline u krvi, izdahni pCO₂ posle napora, percipirani napor pri zadržavanju daha, ocena mišićne umornosti i telesna kompozicija (DXA skeniranje).
  • Registracija: ClinicalTrials.gov NCT07233707.

Zašto kreatin može biti značajan pri zadržavanju daha

Kreatin podržava anaerobnu proizvodnju energije i funkcionira kao „bafer“ za fosfat‑kre‑ATP sistem. Tokom napora na apneju mišići sve više zavise od anaerobnog stvaranja ATP‑a, pa bi fosfokreatin mogao biti dodatni izvor brze energije. Do sada niko nije ispitivao da li ta teorija važi pod kontrolisanim uslovima apneje.

Rezultati su u skladu s tim očekivanjem: i ukupan rad (p = 0,011) i vreme do iscrpljenosti (p = 0,028) su se značajno poboljšali kod kreatin grupe. Iako rad ne otkriva tačan mehanizam, ovo pruža plausibilno objašnjenje.

Ostali rezultati

  • Masa bez masnoće je značajno porasla kod kreatina (p = 0,017). Kreatin često izaziva zadržavanje vode, pa se ne radi isključivo o čistom dobitku mišićne mase.
  • Percepcija napora pri zadržavanju daha nije se razlikovala između grupa – kreatin je poboljšao performanse, a subjektivni napor ostao je isti.
  • Ocene mišićne umornosti pokazale su blagi porast u grupi koja je uzimala kreatin; autori to takođe napominju.
  • pCO₂, masa masnoće i ukupna telesna masa nisu pokazali značajne razlike.

Praktični zaključci

Doza – studija je koristila 20 g kreatin monohidrata dnevno tokom 7 dana, što odgovara klasičnom učitavanju. Nije navedeno kako je doza raspoređena po danu; mnogi sportisti je dele na 2‑4 manja unosa.

Vreme uzimanja – rad ne ispituje optimalno vreme u odnosu na trening ili ronjenje, pa se ne može doneti zaključak o tome da li treba uzimati kreatin pre, posle ili nezavisno od sesije.

Ko bi mogao imati najviše koristi

  • Slobodni ronilci i spearfisheri – ovo je populacija koja je neposredno proučavana.
  • Borbene i plivačke discipline – sportovi u kojima se kombinuju kratki, intenzivni napori i zadržavanje daha (npr. izmjenični plivački setovi) mogu potencijalno imati koristi, iako to ostaje spekulacija.
  • Svi koji rade visokointenzivne anaerobne vežbe – kreatin je već dokazan suplement za ove aktivnosti; nova studija pruža dodatni kontekst.

Ograničenja studije

  1. Mali uzorak. Sa samo 20 učesnika, rezultati su preliminarni i zahtevaju replikaciju.
  2. Uska populacija. Učesnici su uglavnom muški, srednjih godina, i samo dvoje su žene. Ne možemo generalizovati na širu populaciju.
  3. Test na vodeni ergometar nije isto što i stvarno ronjenje. Performanse pod labirintskim uslovima mogu se razlikovati od onih u realnim uslovima pod vodom.
  4. Bezbednost. Slobodno ronjenje nosi ozbiljne rizike (hipoksija, gubitak svesti). Kreatin ne čini zadržavanje daha sigurnijim i ne sme se koristiti kao izgovor za prelaženje granica.
  5. Neobjašnjeni rezultat za mlečnu kiselinu. Iako je nivo niži, studija ne pruža detaljno objašnjenje, pa je potrebno dodatno istraživanje.
  6. Percepcija mišićne umornosti. Blagi porast ocene umornosti ukazuje na to da poboljšanje nije potpuno bez kompromisa.

Zaključak

Sedmodnevno učitavanje kreatin monohidrata poboljšalo je ukupan rad i vreme do iscrpljenosti pri testu biciklizma na apneju kod obučenih ronilaca, uz istovremeno niži nivo mlečne kiseline u odnosu na placebo. Zbog malog uzorka, ovo predstavlja snažan signal, a ne konačan dokaz. Ako praktikuјete sportove na apnej ili druge visokointenzivne anaerobne aktivnosti i razmišljate o kreatinu, rezultati ove studije pružaju dodatnu potporu. Pre upotrebe posavetujte se sa kvalifikovanim stručnjakom, naročito ako imate bubrežne ili druge zdravstvene probleme.

Izvor: Kurmazović et al. Load and breath‑hold: impact of 7‑day creatine monohydrate loading on breath‑hold exercise performance – a double‑blind randomized controlled trial. J Int Soc Sports Nutr, 2026. DOI: https://doi.org/10.1080/15502783.2026.2732743 | PubMed: 42868132 https://pubmed.ncbi.nlm.nih.gov/42868132/

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

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