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Science & Research

Kreatin etil‑ester naspram monohidrata: Skupa forma izgubljena

Dr. Gymbro · · 4 min read
#supplements #resistance training #creatine #creatine ethyl ester #creatine monohydrate #creatinine

Kreatin etil‑ester naspram monohidrata: Skupa forma izgubljena

Sažetak: Proizvođači suplemenata vole da prodaju „napredni“ kreatin kao bolje apsorbovan od starog klasika. U jednoj dvostruko‑slepoj studiji iz 2009. godine testiran je kreatin etil‑ester naspram monohidrata i placeba na 30 neiskusnih muškaraca tokom sedam nedelja intenzivnog treninga. CEE je pokazao niži nivo seruma kreatina i znatno viši nivo seruma kreatinina – obrazac koji sugeriše da se razlaže u otpad. Kreatin u mišiću je porastao i u grupi sa CEE i u grupi sa monohidratom, ali snaga, moć i telesna kompozicija nisu se razlikovali između grupa. Zaključak: izbegnite skuplju formu i držite se jednostavnog.

Šta CEE tvrdi

Kreatin monohidrat je standardni oblik koji se najčešće koristi u istraživanjima. Mnogi alternativni formati su razvijeni prvenstveno da bi se maksimizovala apsorpcija kreatina, a CEE je tvrdio da povećava biološku dostupnost. Glavna poruka bila je jednostavna: prikači etil‑ester grupu uz kreatin, i on bi navodno brže ulazio u krvotok i mišiće, pa bi ti trebala manja doza i duži efekat.

Ta tvrdnja je moguće testirati, i Spillane i saradnici su to uradili. Pitanje je bilo da li će CEE podići nivoe seruma i mišićnog kreatina i poboljšati rezultate treninga podjednako dobro kao monohidrat.

Dizajn studije i doze

Istraživači su regrutovali 30 muškaraca bez iskustva u treningu snage. Učesnici su nasumično, u dvostruko‑slepoj varijanti, raspoređeni u jednu od tri grupe:

  • Placebo (malto‑dekstrin)
  • Kreatin monohidrat (CRT)
  • Kreatin etil‑ester (CEE)

Svi su sledili program otpora od sedam nedelja. Protok suplementacije je bio: faza punjenja 0,30 g/kg (otprilike 20 g dnevno) tokom pet dana, zatim održavajuća doza od 0,075 g/kg (otprilike 5 g dnevno) tokom preostalih 42 dana. Doze su bile jednake, pa bi svaka razlika morala da proizlazi iz forme kreatina, a ne iz količine.

Tim je merio telesnu kompoziciju, mišićnu masu, snagu i moć, koncentraciju kreatina u serumu i u mišiću, kao i serum kreatinin.

Rezultat u vezi seruma kreatinina

Ovo je bio najznačajniji nalaz. Serum kreatin bio je značajno viši u placebo grupi (p = 0,007) i u grupi monohidrata (p = 0,005) nego u grupi CEE. „Bolje apsorbovan“ kreatin koji ostavlja manje kreatina u krvi teško se uklapa u marketinšku priču.

Serum kreatinin, proizvod razgradnje kreatina, bio je viši u grupi CEE nego u placebo (p = 0,001) ili monohidrat (p = 0,001). Povećanje je zabeleženo na 6., 27. i 48. danu. Ovaj obrazac ukazuje da se CEE razlaže u kreatinin, a ne da se koristi kao kreatin. Studija je merila biomarkere u krvi, ne samu hemijsku degradaciju, ali smer je jasan: ester forma završava kao veći otpadni proizvod.

Postoji i praktična posledica. Serum kreatinin je standardni marker kojim lekari procenjuju bubrežnu funkciju. Suplement koji podiže ovaj parametar može otežati tumačenje rutinskih krvnih testova. Rad ne izveštava o oštećenju bubrega, pa viši kreatinin ne treba posmatrati kao dokaz štete. Ipak, ako uzimate kreatin i radite krvne analize, obavestite svog lekara da bi mogao pravilno da interpretira rezultate.

Rezultati mišićnog kreatina

Podaci o mišićima su nešto složeniji. Ukupni mišićni kreatin bio je značajno viši i u grupi monohidrata (p = 0,026) i u grupi CEE (p = 0,041) nego u placebu, a nije bilo značajne razlike između dve kreatinske grupe. Dakle, CEE je podigao mišićni kreatin u odnosu na placebo.

Autori ipak zaključuju da CEE nije bio toliko efikasan kao monohidrat u podizanju seruma i mišićnog kreatina. Nivo mišića se nije značajno razlikovao između dve kreatinske grupe, ali rezultati seruma jasno favorizuju monohidrat, a CEE nije ponudio nikakvu prednost po bilo kojem ishodu.

Da li su snaga ili veličina različiti?

Ne, i to važi za sve grupe. Telesna kompozicija, telesna voda, mišićna snaga i moć značajno su se promenili tokom vremena, ali nisu postojale značajne razlike između grupa. Placebo grupa se poboljšala zajedno sa grupama koje su uzimale kreatin.

Autori su zaključili da su poboljšanja najverovatnije posledica samog treninga, a ne suplementacije. Ovo je bila sedmodnevna studija na početnicima bez prethodnog iskustva – populacija koja brzo napreduje uz gotovo bilo koji dobro strukturiran program, što može zamagliti manje efekte suplementa. Studija ne može reći da CEE ne gradi mišiće u svim kontekstima, već da ovde nije pokazao korist. Takođe, monohidrat nije pokazao značajnu prednost naspram placeba po snazi u ovom uzorku, pa je bolje pročitati studiju kao „CEE nije imao prednost“ nego kao trijumf monohidrata.

Zaključak i praktični saveti

Marketing je obećavao bolju apsorpciju. Podaci su pokazali niži serum kreatin, viši serum kreatinin, sličan mišićni kreatin kao monohidrat i nikakav dodatni dobitak u telesnoj kompoziciji, snazi ili moći.

  • Držite se kreatin monohidrata. To je najbolje istraženi i najjeftiniji oblik. Uobičajena doza je 3‑5 g dnevno.
  • Punjenje je opcionalno. U studiji je upotrebljen petodnevni protok od oko 20 g dnevno, ali kontinuirana dnevna doza od 3‑5 g takođe postiže sličan efekat, samo sporije.
  • Ne plaćajte premiju za „napredne“ forme osim ako ne postoje čvrsti podaci iz direktnih poređenja, što za CEE nije slučaj.
  • Obratite pažnju na krvne testove. Visok serum kreatinin, posebno uz CEE, može zakomplikovati interpretaciju bubrežnih testova – napomenite lekaru koje suplemente uzimate.
  • Trening je na prvom mestu. U ovoj studiji, program je odradio većinu posla.

Izvor

Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009. DOI: 10.1186/1550-2783-6-6. PubMed: 19228401.

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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