{"id":112,"date":"2017-05-18T16:34:32","date_gmt":"2017-05-18T13:34:32","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=112"},"modified":"2019-12-11T11:23:53","modified_gmt":"2019-12-11T08:23:53","slug":"kreatin-hakkinda-bilinmesi-gerekenler","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/","title":{"rendered":"Kreatin Hakk\u0131nda Bilinmesi Gerekenler"},"content":{"rendered":"<p>Spor d\u00fcnyas\u0131nda olduk\u00e7a pop\u00fcler olan kreatin bir \u00e7e\u015fit nitrojen bazl\u0131 bile\u015fiktir. Bu sebeple proteinlerle benzerlik g\u00f6sterir. Bu bile\u015fi\u011fin kar\u015f\u0131m\u0131za \u00e7\u0131kt\u0131\u011f\u0131 yerler genellikle sporcu g\u0131da takviyeleri veya b\u00f6brek hastalar\u0131ndaki kan parametreleridir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kreatin_Creatine_Nedir\"><\/span>Kreatin ( Creatine ) Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f73b1354fbf\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f73b1354fbf\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Kreatin_Creatine_Nedir\" title=\"Kreatin ( Creatine ) Nedir ?\">Kreatin ( Creatine ) Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Nasil_Calisir\" title=\"Nas\u0131l \u00c7al\u0131\u015f\u0131r ?\">Nas\u0131l \u00c7al\u0131\u015f\u0131r ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Ne_Ise_Yarar\" title=\"Ne \u0130\u015fe Yarar ?\">Ne \u0130\u015fe Yarar ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Nasil_Kullanilir\" title=\"Nas\u0131l Kullan\u0131l\u0131r ?\">Nas\u0131l Kullan\u0131l\u0131r ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#En_iyi_Formu_Hangisidir\" title=\"En iyi Formu Hangisidir?\">En iyi Formu Hangisidir?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Kreatin_Monohidrat_Nedir\" title=\"Kreatin Monohidrat Nedir ?\">Kreatin Monohidrat Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Mikronize_Kreatin_Nedir\" title=\"Mikronize Kreatin Nedir ?\">Mikronize Kreatin Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Tri-Kreatin_Malat_Nedir\" title=\"Tri-Kreatin Malat Nedir ?\">Tri-Kreatin Malat Nedir ?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/#Faydalari_ve_Zararlari\" title=\"Faydalar\u0131 ve Zararlar\u0131\">Faydalar\u0131 ve Zararlar\u0131<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kreatin kimyasal olarak protein olmayan nitrojen i\u00e7erikli bir bile\u015fiktir. Karaci\u011fer ve pankreasta <strong>arjinin<\/strong>, <strong>glisin<\/strong> ve <strong>metionin<\/strong> \u2019den sentezlenir. <strong>V\u00fccut kreatininin yakla\u015f\u0131k % 95&#8217;i iskelet kaslar\u0131nda depolan\u0131r.<\/strong> Ayr\u0131ca beyinde ve testislerde de k\u00fc\u00e7\u00fck miktarda \u00a0bulunur. \u0130skelet kas\u0131nda bulunan kreatinin yakla\u015f\u0131k \u00fc\u00e7te ikisi fosfokreatin (PCr) ( kreatin kinaz \u2018la kar\u0131\u015ft\u0131r\u0131lmamald\u0131r ) olarak depolan\u0131rken, kalan miktar\u0131 ise serbest olarak saklan\u0131r. \u0130skelet kaslar\u0131nda toplam havuzu ( PCr + serbest Cr ) <strong>70 kg&#8217;l\u0131k bir birey i\u00e7in ortalama 120 gram civar\u0131ndad\u0131r.<\/strong> Bununla birlikte \u00a0depolar\u0131n\u0131n miktar\u0131 belirli ko\u015fullar alt\u0131nda ortalama bir insanda 160 grama kadar \u00e7\u0131kabilir.<\/p>\n<p>V\u00fccut, g\u00fcnde bu bile\u015fik havuzunun yakla\u015f\u0131k % 1-2&#8217;sini (yakla\u015f\u0131k 1-2 gram \/ g\u00fcn) iskelet kas\u0131ndaki kreatinden kullanmaktad\u0131r. Sonras\u0131nda ise kreatini idrarla v\u00fccuttan atar. Bu bile\u015fi\u011fin depolar\u0131; diyetten elde edilerek veya glisin, arjinin ve metioninden kreatinin endojen sentezi yoluyla yenilenebilir.<\/p>\n<p>Kreatinin bulundu\u011fu ana kaynaklar et ve bal\u0131kt\u0131r. Bu nedenle vegan veya <a href=\"https:\/\/coskumutlu.com\/vejetaryen-beslenme-hakkinda-gercekler\/\" target=\"_blank\" rel=\"noopener noreferrer\">vejetaryen<\/a> bireylerde d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc g\u00f6zlemlenebilmektedir. Do\u011fal yollarla depolar\u0131n\u0131n artmas\u0131n\u0131 sa\u011flamak i\u00e7in \u00e7ok fazla miktarda bal\u0131k ve et t\u00fcketilmelidir. Bununla birlikte, kreatinin diyetle desteklenmesi, a\u015f\u0131r\u0131 ya\u011f veya protein al\u0131m\u0131na neden olaca\u011f\u0131ndan pek verimli olmaz. Bu sebeple ek g\u0131da olarak kullan\u0131lmas\u0131 olumlu olabilmektedir. Bu bile\u015fi\u011fin de\u011feri v\u00fccutta neden y\u00fckselir sorusu bahsedilen y\u00fcklemeyle alakal\u0131 de\u011fildir. Y\u00fcksekli\u011fi sa\u011fl\u0131k sorunlar\u0131ndan veya kullan\u0131mdan \u00e7ok genellikle g\u00fcn\u00fcm\u00fczde yanl\u0131\u015f yap\u0131lan diyetler nedeniyle fazla al\u0131nan proteinden olmaktad\u0131r.<\/p>\n<figure id=\"attachment_152\" aria-describedby=\"caption-attachment-152\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-152\" src=\"https:\/\/coskumutlu.com\/wp-content\/uploads\/2017\/05\/Kreatin-Creatine-.jpg\" alt=\"\" width=\"1024\" height=\"550\" \/><figcaption id=\"caption-attachment-152\" class=\"wp-caption-text\">Creatine<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Nasil_Calisir\"><\/span>Nas\u0131l \u00c7al\u0131\u015f\u0131r ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Biyokimyasal olarak, yo\u011fun egzersiz s\u0131ras\u0131nda ve sonras\u0131nda adenozin difosfat \u2018\u0131n (ADP), adenozin trifosfata (ATP) fosfor vermek i\u00e7in kulland\u0131\u011f\u0131 enerji b\u00fcy\u00fck oranda kasta depolanan fosfokreatinin (PCr) miktar\u0131na ba\u011fl\u0131d\u0131r. Yo\u011fun egzersiz s\u0131ras\u0131nda PCr depolar\u0131 bo\u015fal\u0131r ve yetersiz PCr sebebiyle yeniden ATP sentezlenmesi egzersiz i\u00e7in gereken oranda yeniden ger\u00e7ekle\u015ftirilemez. Sonu\u00e7 olarak, maksimum egzersiz yapma becerisi azal\u0131r. PCr&#8217; in kas i\u00e7inde bulunmas\u0131 k\u0131sa s\u00fcreli y\u00fcksek yo\u011funluklu egzersiz s\u0131ras\u0131nda \u00fcretilen enerjinin miktar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde etkilemektedir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ne_Ise_Yarar\"><\/span>Ne \u0130\u015fe Yarar ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Y\u00fcksek yo\u011funluklu anaerobik egzersiz s\u0131ras\u0131nda, kaslarda depolanan ATP, ADP\u2019ye y\u0131k\u0131l\u0131r. Bu s\u00fcre\u00e7te kreatin fosfat ADP\u2019ye fosfat grubunu vererek tekrar ATP sentezini sa\u011flar. Bu yolla kreatin fosfat kas k\u00fctlesinin anaerobik egzersiz s\u0131ras\u0131nda dayan\u0131kl\u0131l\u0131k ve g\u00fc\u00e7 kapasitesini artt\u0131r\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nasil_Kullanilir\"><\/span>Nas\u0131l Kullan\u0131l\u0131r ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kullan\u0131m\u0131 \u00e7e\u015fitlenerek g\u00fcn\u00fcm\u00fcze kadar gelmi\u015ftir ve kreatin y\u00fckleme protokollerinin kreatinin kas depolar\u0131n\u0131 artt\u0131rmada etkili oldu\u011fu \u00f6ne s\u00fcr\u00fclm\u00fc\u015ft\u00fcr. Kas depolamas\u0131ndaki art\u0131\u015f miktar\u0131, takviye \u00f6ncesinde kastaki seviyesine ba\u011fl\u0131d\u0131r. <strong>D\u00fc\u015f\u00fck et veya bal\u0131k t\u00fcketen bireylerin kas depolar\u0131nda yakla\u015f\u0131k olarak % 20-40&#8217;l\u0131k art\u0131\u015f g\u00f6zlemlenmektedir.<\/strong> Bu oran y\u00fcksek proteinli diyet yapanlar i\u00e7in bir miktar daha azd\u0131r. \u0130skelet kas\u0131 i\u00e7indeki art\u0131\u015f\u0131n \u00f6nemi b\u00fcy\u00fckt\u00fcr. Yap\u0131lan <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener noreferrer\">\u00e7al\u0131\u015fmalarda<\/a> bu kreatin art\u0131\u015f\u0131yla ili\u015fkili performans art\u0131\u015f\u0131 g\u00f6zlemlenmi\u015ftir.<\/p>\n<p>Kreatinin \u00fc\u00e7 farkl\u0131 kullan\u0131m\u0131 ger\u00e7ekle\u015ftirilmektedir. Bu kullan\u0131mlar i\u00e7erisinde en sa\u011fl\u0131kl\u0131 ve uzun s\u00fcreli etkiyi kronik kullan\u0131m sa\u011flamaktad\u0131r.<\/p>\n<ul>\n<li>Y\u00fckleme Protokol\u00fc<br \/>\n<em>G\u00fcnl\u00fck 0.3 g\/kg (15-25 g\/g\u00fcn)<\/em><\/li>\n<li>Y\u00fcksek Dozda Y\u00fckleme Protokol\u00fc<br \/>\n<em>G\u00fcnl\u00fck 15 &#8211; 25 g<\/em><\/li>\n<li>Kronik Kullan\u0131m<br \/>\n<em>G\u00fcnl\u00fck 3 \u2013 5 g<\/em><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"En_iyi_Formu_Hangisidir\"><\/span>En iyi Formu Hangisidir?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Supplementlerinin bir\u00e7ok t\u00fcr\u00fc bulunmaktad\u0131r. Bunlar aras\u0131nda en \u00e7ok ilgi 3 t\u00fcr\u00fc a\u015fa\u011f\u0131da listelenmi\u015ftir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kreatin_Monohidrat_Nedir\"><\/span>Kreatin Monohidrat Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Orijinal ve en etkili \u015feklidir. G\u00fcnde 3 \u2013 5 gram t\u00fcketimi ger\u00e7ekle\u015ftirilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mikronize_Kreatin_Nedir\"><\/span>Mikronize Kreatin Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bu s\u00fcr\u00fcm normal creatine tozundan daha k\u00fc\u00e7\u00fck par\u00e7ac\u0131klardan olu\u015fur.; Birincil ama\u00e7 emiliminin iyile\u015ftirilmesi ve \u00fcr\u00fcn\u00fcn daha tam bir \u015fekilde kar\u0131\u015ft\u0131r\u0131lmas\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tri-Kreatin_Malat_Nedir\"><\/span>Tri-Kreatin Malat Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Tri-kreatin malat, kreatinmonohidrat ve malik asitten yap\u0131lm\u0131\u015f bir bile\u015fiktir. Malik asidin bir molek\u00fcl\u00fcne ba\u011flanm\u0131\u015f \u00fc\u00e7 kreatine molek\u00fcl\u00fcnden yap\u0131l\u0131r. Malik asit, ara madde olarak Krebs enerji d\u00f6ng\u00fcs\u00fcnde yer al\u0131r ve v\u00fccuda enerji sa\u011flamaya yard\u0131mc\u0131 olur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Faydalari_ve_Zararlari\"><\/span>Faydalar\u0131 ve Zararlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Son birka\u00e7 y\u0131ld\u0131r \u00e7ok say\u0131da ara\u015ft\u0131rmac\u0131 uzun s\u00fcreli g\u00fcvenlik ara\u015ft\u0131rmalar\u0131n\u0131n sonu\u00e7lar\u0131n\u0131 yay\u0131mlamaya ba\u015flad\u0131. Bu ara\u015ft\u0131rmalarda; Atletlerde 5 y\u0131la, kreatine sentezi yetersizli\u011fi ya\u015fayan bebeklerde 3 y\u0131la, baz\u0131 klinik hasta pop\u00fclasyonlar\u0131nda 5 y\u0131la kadar herhangi bir yan etkiler g\u00f6r\u00fclmedi\u011fi g\u00f6r\u00fcld\u00fc.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor d\u00fcnyas\u0131nda olduk\u00e7a pop\u00fcler olan kreatin bir \u00e7e\u015fit nitrojen bazl\u0131 bile\u015fiktir. Bu sebeple proteinlerle benzerlik g\u00f6sterir. Bu bile\u015fi\u011fin kar\u015f\u0131m\u0131za \u00e7\u0131kt\u0131\u011f\u0131 yerler genellikle sporcu g\u0131da takviyeleri veya b\u00f6brek hastalar\u0131ndaki kan parametreleridir. Kreatin ( Creatine ) Nedir ? Kreatin kimyasal olarak protein olmayan nitrojen i\u00e7erikli bir bile\u015fiktir. Karaci\u011fer ve pankreasta arjinin, glisin ve metionin \u2019den sentezlenir. V\u00fccut&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1175,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[48,49],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreatin Hakk\u0131nda Bilinmesi Gerekenler - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Kreatin protein benzeri nitrojen i\u00e7eren bir bile\u015fiktir. Son d\u00f6nemde sporcu g\u0131da takviyeleri ile g\u00fcndeme gelse de, diyet ile kreatin al\u0131m\u0131 da ger\u00e7ekle\u015fmektedir. V\u00fccutta en \u00e7ok kaslarda depolanan bu bile\u015fik performans artmas\u0131 i\u00e7in etkili olabilmektedir. En bilinen formu kreatin monohidrat olarak kar\u015f\u0131m\u0131za \u00e7\u0131kar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/kreatin-hakkinda-bilinmesi-gerekenler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kreatin Hakk\u0131nda Bilinmesi Gerekenler - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"Kreatin protein benzeri nitrojen i\u00e7eren bir bile\u015fiktir. Son d\u00f6nemde sporcu g\u0131da takviyeleri ile g\u00fcndeme gelse de, diyet ile kreatin al\u0131m\u0131 da ger\u00e7ekle\u015fmektedir. V\u00fccutta en \u00e7ok kaslarda depolanan bu bile\u015fik performans artmas\u0131 i\u00e7in etkili olabilmektedir. 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Son d\u00f6nemde sporcu g\u0131da takviyeleri ile g\u00fcndeme gelse de, diyet ile kreatin al\u0131m\u0131 da ger\u00e7ekle\u015fmektedir. V\u00fccutta en \u00e7ok kaslarda depolanan bu bile\u015fik performans artmas\u0131 i\u00e7in etkili olabilmektedir. 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