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2 articles

Kreatin pre ili posle treninga? Mala studija pokazuje prednost uzimanja posle treninga

BY DR. GYMBRO · 14. окт 2026.

Da li treba da uzimate kreatin pre ili posle podizanja tegova? Studija iz 2013. godine na 19 muških bodybuildera otkrila je da uzimanje posle treninga blagovremeno nadmašuje uzimanje pre treninga po pitanju bešmasne mase, masnog tkiva i bench pressa. Međutim, formalni statistički test nije pokazao značajnu razliku između grupa, a autori su se oslonili na opreznu pretpostavku da je „moguće korisniji“. Evo šta podaci zaista kažu, zašto je veličina uzorka bitna i kako da primenite nalaze uz jednostavnu dnevnu dozu od 5 g.

A landscape, editorial-style flat lay photographed from above on a pale oak gym bench or a matte light-gray concrete surface. On the left side, a clear glass of water sits next to a small matte white ceramic bowl of fine white creatine powder, with a wooden scoop resting beside it and a few loose grains scattered naturally on the surface. In the center, a modern analog wall-style clock face is replaced by a simple minimalist stopwatch in brushed steel, its hands paused, subtly suggesting timing without any text or numbers emphasized. On the right, a neatly folded charcoal gym towel and a single chalk-dusted dumbbell handle enter the frame at the edge, with a faint dusting of white chalk on the wood. A small linen notebook with a pencil rests slightly off-center, its pages blank, hinting at data and study without any readable writing.

The color palette is soft and restrained: warm cream, oatmeal, sage green, and muted slate, with one accent of terracotta orange in the pencil or a small ceramic dish. Light comes from a large window at the upper left, casting long, gentle diagonal shadows and a soft highlight across the glass of water, creating delicate caustic reflections on the surface. The depth of field is shallow, with the creatine bowl and scoop in crisp focus and the edges softly blurred. The composition leaves generous negative space on the upper right for a headline overlay. The overall feel is calm, clean, and contemporary, like a wellness and science journal's cover image, with natural textures, subtle film grain, and a refined, premium magazine look. No people, no logos, no text, and no futuristic elements.

general

Kreatin – pre ili posle treninga? Mala studija pokazuje prednost uzimanja posle treninga

BY DR. GYMBRO · 14. окт 2026.

Da li treba da uzimate kreatin pre ili posle podizanja tegova? Studija iz 2013. godine, u kojoj je učestvovalo 19 muških bodibildera, pokazala je da je doziranje posle treninga malo povoljnije po pitanju lean mase, masne mase i bench pressa. Formalni statistički test ipak nije otkrio značajnu razliku između grupa, pa su autori zaključili da je „moguće korisnije“. Evo šta podaci zaista pokazuju, zašto veličina uzorka igra važnu ulogu i kako primeniti nalaze uz jednostavnu dnevnu dozu od 5 g.