{"id":73,"date":"2019-09-14T22:12:20","date_gmt":"2019-09-14T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/kreatin-101-nedir-ve-ne-ise-yarar-gucluyasa\/"},"modified":"2020-09-14T15:07:22","modified_gmt":"2020-09-14T12:07:22","slug":"kreatin-101-nedir-ve-ne-ise-yarar","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/kreatin-101-nedir-ve-ne-ise-yarar\/","title":{"rendered":"Kreatin 101 | Nedir ve Ne \u0130\u015fe Yarar?"},"content":{"rendered":"

Genel Bak\u0131\u015f<\/strong><\/h2>\n\n\n\n

Kreatin spordaki performas\u0131m\u0131z\u0131 geli\u015ftirmeye yarayan bir numaral\u0131 supplementtir. <\/p>\n\n\n\n

Ara\u015ft\u0131rmalara g\u00f6re kreatin kas k\u00fctlelerini, antrenman performans\u0131n\u0131, dayan\u0131kl\u0131l\u0131\u011f\u0131 ve g\u00fcc\u00fc artt\u0131r\u0131r (1<\/a>, 2<\/a>).<\/p>\n\n\n\n

Ek olarak kreatinin n\u00f6rolojik hastal\u0131klara kar\u015f\u0131 v\u00fccudu korumak gibi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan da bir\u00e7ok faydas\u0131 vard\u0131r (3<\/a>, 4<\/a>, 5<\/a>, 6<\/a>).<\/p>\n\n\n\n

Bir \u00e7ok insan kreatinin g\u00fcvenli olmad\u0131\u011f\u0131na ve \u00e7ok\u00e7a yan etkisinin oldu\u011funa inanmaktad\u0131r. Fakat bunlar\u0131n hi\u00e7 birisi bilim taraf\u0131ndan kan\u0131tlanmam\u0131\u015ft\u0131r (7<\/a>, 8<\/a>).<\/p>\n\n\n\n

Asl\u0131na bak\u0131l\u0131rsa kreatin supplementler aras\u0131nda en \u00e7ok ara\u015ft\u0131r\u0131land\u0131r ve \u00fcst\u00fcn bir g\u00fcvenlik profiline<\/a> sahiptir (1<\/a>).<\/p>\n\n\n\n

A\u015fa\u011f\u0131da verilen detayl\u0131 rehber size kreatin hakk\u0131nda bilmeniz gereken her\u015feyi a\u00e7\u0131kl\u0131yor. <\/p>\n\n\n\n

Kreatin Nedir?<\/h2>\n\n\n\n
\"Kreatin<\/a><\/figure>\n\n\n\n

Kreatin kas h\u00fccrelerinde do\u011fal olarak bulunan bir maddedir. A\u011f\u0131r y\u00fck kald\u0131r\u0131rken veya yo\u011fun tempolu egzersiz yaparken kaslara enerji \u00fcretimi konusunda yard\u0131mc\u0131 olur. <\/p>\n\n\n\n

Atletler ve v\u00fccut geli\u015ftiriciler aras\u0131nda supplement olarak kreatin t\u00fcketimi kas yapmak, dayan\u0131kl\u0131l\u0131\u011f\u0131 ve antrenman performas\u0131n\u0131 artt\u0131rmak i\u00e7in \u00e7ok pop\u00fclerdir (1<\/a>).<\/p>\n\n\n\n

Kimyasal olarak kreatin ve amino asitlerin benzeyen \u00e7ok y\u00f6nleri vard\u0131r. V\u00fccut glisin ve arginin amino asitlerinden kreatin \u00fcretebilir.<\/p>\n\n\n\n

V\u00fccudunuzdaki kreatin depolar\u0131n\u0131, et t\u00fcketimi, egzersiz, kas k\u00fctlesi, testeron ve IGF-1<\/a> (insulin benzeri b\u00fcy\u00fcme fakt\u00f6r\u00fc) gibi hormonlar etkiler (9<\/a>).  <\/p>\n\n\n\n

V\u00fccuttaki kreatinin yakla\u015f\u0131k %95\u2019i fosfokreatin<\/a> olarak kaslarda depolan\u0131r. Di\u011fer %5\u2019i ise beyinde, b\u00f6breklerde ve karaci\u011ferde depolan\u0131r (9<\/a>).<\/p>\n\n\n\n

Kreatin supplementi ald\u0131\u011f\u0131n\u0131zda fosfokreatin deponuzu doldurursunuz. V\u00fccudunuza \u200badenozin trifosfat (ATP)<\/a> ad\u0131 verilen y\u00fcksek enerji molek\u00fcl\u00fc \u00fcretimine yard\u0131m etti\u011finden fosfokreatin, h\u00fccrelerde enerji bi\u00e7iminde depolan\u0131r. <\/p>\n\n\n\n

Adenozin trifosfat (ATP) genellikle v\u00fccudun enerji birimi olarak adland\u0131r\u0131l\u0131r. V\u00fccudunuzda ne kadar \u00e7ok ATP varsa, antrenman s\u0131ras\u0131nda o kadar iyi performans sergilersiniz (9<\/a>).<\/p>\n\n\n\n

Ayr\u0131ca kreatin, kas k\u00fctlesinin artmas\u0131, g\u00fc\u00e7lenme ve iyile\u015fme gibi durumlara sebebiyet veren h\u00fccresel s\u00fcre\u00e7leri de\u011fi\u015ftirmede etkin rol oynar (1<\/a>, 2<\/a>).<\/p>\n\n\n\n

Sonu\u00e7: <\/strong>Kreatin kas h\u00fccreleri ba\u015fta olmak \u00fczere v\u00fccudunuzda do\u011fal olarak bulunan bir maddedir. Yayg\u0131n bir \u015fekilde kas yap\u0131m\u0131 i\u00e7in supplement olarak t\u00fcketilir.<\/p>\n\n\n\n

\n\n\n\n

Kreatin Nas\u0131l \u0130\u015fler?<\/h2>\n\n\n\n
\"Kreatin<\/a><\/figure>\n\n\n\n

Kreatin \u00e7e\u015fitli yollarla sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 ve atletik performans\u0131n\u0131z\u0131 geli\u015ftirir.  <\/p>\n\n\n\n

Yo\u011fun tempolu antrenmanlarda kreatinin g\u00f6revi kaslarda depolanan fosfokreatin oran\u0131n\u0131 y\u00fckseltmektir.<\/p>\n\n\n\n

Sonras\u0131nda depolanan fazlal\u0131klar, a\u011f\u0131r kald\u0131rma ve yo\u011fun tempolu antrenmanlar i\u00e7in temel enerji kayna\u011f\u0131 olan ATP \u00fcretiminde kullan\u0131labilir (10<\/a>, 11<\/a>).<\/p>\n\n\n\n

Kreatin bir\u00e7ok farkl\u0131 y\u00f6nden kas kazanman\u0131z i\u00e7in size yard\u0131mc\u0131 olabilir. Bunlar;<\/p>\n\n\n\n