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Nutrition

Kreatin pre treninga pobedio je ovaj test vremena – ali postoji zamka

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

Kreatin pre treninga pobedio je ovaj test vremena – ali postoji zamka

Čuli ste da kreatin deluje. Ali da li je važno kada ga uzimate? Nova randomizovana krsta‑preko pilot studija objavljena u Nutrients postavila je to pitanje na probu, i pre‑trening doza je pokazala najviše prednosti. Pre nego što prerasporedite rutinu suplementacije, pročitajte sitne detalje – radi se o malom, jednosmernom dozičnom istraživanju.

Veliko otkriće: kreatin uzet pre treninga omogućio je podizanje većih težina

Istraživači predvođeni Benom Maaouijem uporedili su kreatin uzet pre, tokom ili posle sesije otpora sa placebom i kontrolom bez suplemenata. Studija nosi naslov "Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial".

Glavne brojke iz apstrakta:

  • Bench press: značajan efekat uslova (F = 4.91, ηp² = 0.33, p = 0.035)
  • Back squat: značajan efekat uslova (F = 33.22, ηp² = 0.77, p < 0.001)
  • U oba podizanja, učinak je veći kod kreatina pre vežbanja (CrB) nego kod placeba ili kontrole (p < 0.05)

Učinak je izmeren kao ukupan eksterni teret podignut (kg) kroz šest serija pri 80 % od 1‑RM za svaku vežbu. Autori zaključuju da je kreatin pre vežbanja povezan s većim akutnim snagama u poređenju s ostalim vremenskim uslovima. Apstrakt izričito izveštava post‑hoc poređenja protiv placeba i kontrole, pa su to najčvršći podaci za citiranje.

Tačna doza i vreme uzimanja iz radova

Protok je bio jednostavan:

  • Doza: 0,1 g po kilogramu telesne mase kreatin monohidrata (ili placebo)
  • Vreme koje je pobedilo: pre sesije otpora
  • Faza punjenja: nema. Autori opisuju pre‑trening ingestiju "bez faze punjenja."

0,1 g/kg iznosi otprilike 8 g za osobu od 80 kg (176 lb). Ovo je naš proračun, a ne broj iz radova. Apstrakt ne navodi koliko minuta pre treninga je doza uzeta, pa proverite kompletan tekst pre nego što kopirate protokol do minuta.

Kako je bio postavljen dizajn studije

Jedanaest fizički aktivnih muškaraca (prosečna starost 26,09 ± 4,39 god.) prošlo je kroz pet uslova u randomizovanom, placebo‑kontrolisanom krsta‑preko formatu:

  1. Kreatin pre vežbanja (CrB)
  2. Kreatin tokom vežbanja (CrD)
  3. Kreatin posle vežbanja (CrF)
  4. Placebo (PL)
  5. Kontrola bez suplementa

Svaki učesnik je služio kao sopstvena kontrola, što pomaže kod malog uzorka. Svaki uslov je uključivao standardizovanu sesiju bench pressa i back squata.

Šta se nije promenilo

Lako je previše isticanja ovakvog rezultata, zato evo šta apstrakt navodi da nije bilo razlike među uslovima:

  • Performans skokova (countermovement jump)
  • Kognitivni učinak (test otkazivanja brojeva)
  • Raspon raspoloženja (POMS)
  • Perceived exertion (RPE)
  • Perceived recovery (PRS)
  • Odložena bol u mišićima (DOMS)
  • Ostali biohemijski markeri

Dakle, korist je bila specifična za rad sa opterećenjem. Nisu primećeni efekti na skok, mozak, raspoloženje ili bol.

„Uvijeni“ krvni markeri

Dva markera su se promenila:

  • Kreatin kinaza (marker oštećenja mišića) bila je viša u uslovu kreatina posle vežbanja u odnosu na kontrolu (p = 0.013) i placebo (p = 0.041).
  • Kreatinin bio je niži u uslovu pre vežbanja nego u uslovu tokom vežbanja (p = 0.033), posle vežbanja (p = 0.003) i kontrole (p = 0.021).

Apstrakt ne objašnjava šta ove promene znače i ne treba izmišljati priču. Merene su nakon jedne sesije, pa ih tretirajte kao zanimljivost za dalja istraživanja, a ne kao dokaz štete ili koristi.

Praktične pouke

Ko bi mogao imati koristi: fizički aktivni sportisti koji se bave otporom, a već koriste kreatin monohidrat ili ga razmišljaju. Ako odlučujete kada da uzmete dnevnu dozu, ovo je mali podatak u korist uzimanja pre treninga. Pre‑trening je i jednostavan habit za uspostaviti.

Ko treba da bude oprezan ili da preskoči:

  • Osobe sa bubrežnim problemima ili zabrinutošću u vezi bubrega. Studija je pratila kreatinin i druge bubrežne markere, ali akuta studija na 11 osoba ne može utvrditi sigurnost za osobe sa medicinskim stanjima. Posavetujte se sa lekarom.
  • Žene, stariji odrasli i adolescenti. Učesnici su bili svi mladi, aktivni muškarci, pa se rezultati ne mogu automatski primeniti na druge grupe.
  • Ljudi koji očekuju poboljšanje skoka, smanjenje bola ili uticaj na raspoloženje. Ništa od toga se nije pojavilo u ovoj studiji.

Zamka: mali, akutni i istraživački dizajn

Autori jasno navode da su rezultati istraživački i da ih treba potvrditi „sa većim uzorkom i robusnim placebo/kontrolnim strukturama.“ Ključna ograničenja:

  • Samo 11 učesnika. Reč "pilot" je u naslovu s razlogom.
  • Jedna doza, akutan dizajn. Studija je ispitivala šta se dešava u jednoj sesiji posle jedne doze. Nije testirala nedelje redovne suplementacije, što je uobičajena praksa za kreatin.
  • Kratkoročni performans. Nisu ispitivani dugoročni rezultati snage, mišićne mase ili sastava tela.
  • Struktura placeba i kontrole. Autori sami pozivaju na jače verzije u budućim radovima.

Postoji i konceptualna napomena: dobro dokazana korist kreatina proističe iz povećanja mišićnih zaliha tokom vremena uz konzistentan unos. Akutni pre‑trening podsticaj je odvojen i iznenađujući nalaz, što ga čini kandidatom za replikaciju pre nego što se smatra činjenicom.

Zaključak

U ovom pilotu, 0,1 g/kg kreatin monohidrata uzet pre teške sesije bilo je povezano s većim ukupanom teretom podignutim u bench pressu i back squatima u odnosu na placebo ili kontrolu bez suplementa. Uzimanje tokom ili posle treninga nije pokazalo istu prednost. Ako već uzimate kreatin, pomeranje doze na pre‑trening je niskorizično i u skladu s ovim početnim nalazom. Ipak, radi se o hipotezi zasnovanoj na podacima 11 muškaraca i jednoj dozi, a ne o novom pravilu za trening.

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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