{"id":18526,"date":"2024-09-13T19:03:15","date_gmt":"2024-09-13T17:03:15","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=18526"},"modified":"2024-09-13T19:03:16","modified_gmt":"2024-09-13T17:03:16","slug":"od-ilu-lat-mozna-brac-kreatyne","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/","title":{"rendered":"Od ilu lat mo\u017cna bra\u0107 kreatyn\u0119?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><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><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Czym_jest_kreatyna\" >Czym jest kreatyna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Od_jakiego_wieku_mozna_bezpiecznie_brac_kreatyne\" >Od jakiego wieku mo\u017cna bezpiecznie bra\u0107 kreatyn\u0119?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Badania_naukowe_i_zalecenia_ekspertow\" >Badania naukowe i zalecenia ekspert\u00f3w:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Jakie_sa_korzysci_i_ryzyka_stosowania_kreatyny\" >Jakie s\u0105 korzy\u015bci i ryzyka stosowania kreatyny?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Korzysci\" >Korzy\u015bci:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Ryzyka\" >Ryzyka:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Kiedy_rozwazyc_suplementacje_kreatyna\" >Kiedy rozwa\u017cy\u0107 suplementacj\u0119 kreatyn\u0105?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/od-ilu-lat-mozna-brac-kreatyne\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/swiatsupli.pl\/kreatyny\/c179?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Od_ilu_lat_mo%C5%BCna_bra%C4%87_kreatyn%C4%99%3F\" target=\"_blank\" aria-label=\"Kreatyna  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatyna <\/a>jest jednym z najpopularniejszych suplement\u00f3w diety, szczeg\u00f3lnie w\u015br\u00f3d os\u00f3b aktywnych fizycznie. Jej skuteczno\u015b\u0107 w zwi\u0119kszaniu si\u0142y, wytrzyma\u0142o\u015bci oraz wspieraniu rozwoju masy mi\u0119\u015bniowej sprawia, \u017ce wiele os\u00f3b \u2013 w tym tak\u017ce m\u0142odzie\u017c \u2013 chce j\u0105 stosowa\u0107. Ale czy to bezpieczne? W jakim wieku mo\u017cna zacz\u0105\u0107 suplementacj\u0119 kreatyn\u0105? W tym artykule przyjrzymy si\u0119 temu zagadnieniu, bior\u0105c pod uwag\u0119 zar\u00f3wno aspekty naukowe, jak i praktyczne, aby odpowiedzie\u0107 na to wa\u017cne pytanie.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"655\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280-1024x655.jpg\" alt=\"\" class=\"wp-image-18527\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280-1024x655.jpg 1024w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280-300x192.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280-768x491.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280-360x230.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/mistake-1966448_1280.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czym_jest_kreatyna\"><\/span>Czym jest kreatyna?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Na pocz\u0105tek warto wyja\u015bni\u0107, czym dok\u0142adnie jest kreatyna. Jest to zwi\u0105zek chemiczny naturalnie wyst\u0119puj\u0105cy w organizmie cz\u0142owieka, g\u0142\u00f3wnie w mi\u0119\u015bniach. Jej podstawow\u0105 rol\u0105 jest udzia\u0142 w produkcji energii, szczeg\u00f3lnie podczas kr\u00f3tkich i intensywnych wysi\u0142k\u00f3w fizycznych, takich jak sprinty czy podnoszenie ci\u0119\u017car\u00f3w. Kreatyna pomaga w szybkim przekszta\u0142caniu adenozynotr\u00f3jfosforanu (ATP), kt\u00f3ry jest kluczowym \u017ar\u00f3d\u0142em energii dla mi\u0119\u015bni. W\u0142a\u015bnie dlatego suplementacja kreatyn\u0105 jest tak popularna w \u015bwiecie sportu \u2013 pozwala na lepsze wyniki i szybsz\u0105 regeneracj\u0119 mi\u0119\u015bni.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-stack-olimp-creatine-xplode-500g\/p197-1668\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g.jpg\" alt=\"\" class=\"wp-image-18528\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-stack-olimp-creatine-xplode-500g-360x360.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-stack-olimp-creatine-xplode-500g\/p197-1668\" target=\"_blank\" aria-label=\"Olimp Creatine Xplode 500g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Olimp Creatine Xplode 500g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Od_jakiego_wieku_mozna_bezpiecznie_brac_kreatyne\"><\/span>Od jakiego wieku mo\u017cna bezpiecznie bra\u0107 <a href=\"https:\/\/swiatsupli.pl\/kreatyny\/c179?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Od_ilu_lat_mo%C5%BCna_bra%C4%87_kreatyn%C4%99%3F\" target=\"_blank\" aria-label=\"kreatyn\u0119 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatyn\u0119<\/a>?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nie ma jednoznacznych wytycznych, kt\u00f3re wskazywa\u0142yby dok\u0142adny wiek, od kt\u00f3rego mo\u017cna bezpiecznie stosowa\u0107 kreatyn\u0119. Zale\u017cy to od wielu czynnik\u00f3w, takich jak dojrza\u0142o\u015b\u0107 fizyczna, intensywno\u015b\u0107 trening\u00f3w oraz og\u00f3lny stan zdrowia. Niemniej jednak, to pytanie budzi sporo kontrowersji i wymaga uwzgl\u0119dnienia zar\u00f3wno korzy\u015bci, jak i potencjalnych zagro\u017ce\u0144.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g\/p3736-5084\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1.png\" alt=\"\" class=\"wp-image-18529\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g-1-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-monohydrat-promaker-creatine-monohydrate-500g\/p3736-5084\" target=\"_blank\" aria-label=\"Promaker Creatine Monohydrate 500g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Promaker Creatine Monohydrate 500g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Badania_naukowe_i_zalecenia_ekspertow\"><\/span><strong>Badania naukowe i zalecenia ekspert\u00f3w:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Zacznijmy od tego, \u017ce wi\u0119kszo\u015b\u0107 bada\u0144 na temat kreatyny dotyczy doros\u0142ych sportowc\u00f3w. Badania na temat jej wp\u0142ywu na m\u0142odzie\u017c s\u0105 mniej liczne, ale te, kt\u00f3re zosta\u0142y przeprowadzone, wskazuj\u0105, \u017ce stosowanie kreatyny przez nastolatk\u00f3w (w wieku 15-18 lat) mo\u017ce by\u0107 bezpieczne, pod warunkiem, \u017ce odbywa si\u0119 to pod nadzorem medycznym i w odpowiednich dawkach.<br>Z kolei w przypadku m\u0142odszych dzieci (poni\u017cej 15 roku \u017cycia) brakuje wystarczaj\u0105cych danych naukowych, kt\u00f3re jednoznacznie potwierdza\u0142yby bezpiecze\u0144stwo jej d\u0142ugoterminowego stosowania. Z tego powodu wi\u0119kszo\u015b\u0107 ekspert\u00f3w odradza suplementacj\u0119 kreatyn\u0105 u m\u0142odszych os\u00f3b bez wcze\u015bniejszej konsultacji z lekarzem lub dietetykiem sportowym.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakie_sa_korzysci_i_ryzyka_stosowania_kreatyny\"><\/span>Jakie s\u0105 korzy\u015bci i ryzyka stosowania kreatyny?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Zanim zdecydujemy si\u0119 na suplementacj\u0119, warto rozwa\u017cy\u0107 zar\u00f3wno korzy\u015bci, jak i potencjalne ryzyka zwi\u0105zane z jej stosowaniem, szczeg\u00f3lnie u m\u0142odych os\u00f3b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Korzysci\"><\/span><strong>Korzy\u015bci:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Dla nastolatk\u00f3w, kt\u00f3rzy intensywnie trenuj\u0105 i bior\u0105 udzia\u0142 w zawodach sportowych, kreatyna mo\u017ce przynie\u015b\u0107 znaczne korzy\u015bci. Mo\u017ce wspiera\u0107 rozw\u00f3j si\u0142y, wytrzyma\u0142o\u015bci oraz masy mi\u0119\u015bniowej, co przek\u0142ada si\u0119 na lepsze wyniki sportowe oraz szybsz\u0105 regeneracj\u0119 po treningach.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ryzyka\"><\/span><strong>Ryzyka:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Jednak warto pami\u0119ta\u0107, \u017ce niew\u0142a\u015bciwe stosowanie kreatyny mo\u017ce wi\u0105za\u0107 si\u0119 z pewnymi zagro\u017ceniami. Mog\u0105 to by\u0107 problemy z odwodnieniem, zaburzeniami \u017co\u0142\u0105dkowymi, skurczami mi\u0119\u015bni, a w rzadkich przypadkach tak\u017ce problemy z nerkami. Z tego powodu kluczowe jest przestrzeganie zalecanych dawek i monitorowanie reakcji organizmu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kiedy_rozwazyc_suplementacje_kreatyna\"><\/span>Kiedy rozwa\u017cy\u0107 suplementacj\u0119 kreatyn\u0105?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Je\u017celi m\u0142ody sportowiec (w wieku powy\u017cej 15 lat) trenuje regularnie i intensywnie, suplementacja kreatyn\u0105 mo\u017ce by\u0107 rozwa\u017cana jako cz\u0119\u015b\u0107 strategii wspieraj\u0105cej wydolno\u015b\u0107 i regeneracj\u0119. W takich przypadkach nale\u017cy:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Skonsultowa\u0107 si\u0119 z lekarzem lub dietetykiem sportowym:<\/strong> Przed rozpocz\u0119ciem suplementacji kreatyn\u0105 zawsze warto skonsultowa\u0107 si\u0119 z profesjonalist\u0105, kt\u00f3ry oceni, czy jest to w\u0142a\u015bciwy krok i pomo\u017ce dobra\u0107 odpowiedni\u0105 dawk\u0119.<\/li>\n\n\n\n<li><strong>Przestrzega\u0107 odpowiedniego dawkowania:<\/strong> Standardowa dawka kreatyny wynosi 3-5 gram\u00f3w dziennie. Wa\u017cne jest, aby nie przekracza\u0107 tej ilo\u015bci, co pozwoli unikn\u0105\u0107 potencjalnych skutk\u00f3w ubocznych.<\/li>\n\n\n\n<li><strong>Dba\u0107 o odpowiednie nawodnienie:<\/strong> Kreatyna mo\u017ce zwi\u0119ksza\u0107 zapotrzebowanie organizmu na wod\u0119, dlatego m\u0142ody sportowiec powinien pi\u0107 odpowiedni\u0105 ilo\u015b\u0107 p\u0142yn\u00f3w, aby utrzyma\u0107 w\u0142a\u015bciwy poziom nawodnienia.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g\/p5549-7519?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Od_ilu_lat_mo%C5%BCna_bra%C4%87_kreatyn%C4%99%3F\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g.png\" alt=\"\" class=\"wp-image-18530\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/kreatyna-monohydrat-trec-nutrition-creatine-sport-300g\/p5549-7519?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Od_ilu_lat_mo%C5%BCna_bra%C4%87_kreatyn%C4%99%3F\" target=\"_blank\" aria-label=\"Trec Nutrition Creatine Sport 300g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trec Nutrition Creatine Sport 300g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Podsumowuj\u0105c, kreatyna mo\u017ce by\u0107 skutecznym i bezpiecznym suplementem wspieraj\u0105cym wyniki sportowe, pod warunkiem, \u017ce jej stosowanie odbywa si\u0119 z rozwag\u0105. Dla nastolatk\u00f3w powy\u017cej 15 roku \u017cycia, kt\u00f3rzy intensywnie trenuj\u0105, suplementacja kreatyn\u0105 mo\u017ce przynie\u015b\u0107 wymierne korzy\u015bci, ale zawsze powinna by\u0107 prowadzona pod nadzorem specjalisty. W przypadku m\u0142odszych dzieci decyzja o suplementacji kreatyn\u0105 powinna by\u0107 poprzedzona dok\u0142adn\u0105 konsultacj\u0105 i rozwa\u017ceniem potencjalnych ryzyk i korzy\u015bci.<br><strong>Bibliografia:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>American Academy of Pediatrics<\/strong> &#8211; Artyku\u0142y na temat suplementacji kreatyn\u0105 w\u015br\u00f3d m\u0142odzie\u017cy. \u0179r\u00f3d\u0142o: <a href=\"https:\/\/www.aap.org\">AAP<\/a>.<\/li>\n\n\n\n<li><strong>International Society of Sports Nutrition (ISSN)<\/strong> &#8211; Stanowisko dotycz\u0105ce kreatyny jako suplementu diety. \u0179r\u00f3d\u0142o: <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0242-y\">ISSN<\/a>.<\/li>\n\n\n\n<li><strong>Mayo Clinic<\/strong> &#8211; Informacje o kreatynie i jej wp\u0142ywie na m\u0142odych sportowc\u00f3w. \u0179r\u00f3d\u0142o: <a href=\"https:\/\/www.mayoclinic.org\/\">Mayo Clinic<\/a>.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Interesuj\u0119 ci\u0119 od kiedy powinno bra\u0107 si\u0119 kreatyn\u0119 od strony naukowej?<br \/>\n\u015awietny wyb\u00f3r, zapraszamy do wpisu!<\/p>\n","protected":false},"author":6,"featured_media":18531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1378,1381],"tags":[2131,2127,64,2036,2125,130,42],"class_list":{"0":"post-18526","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementacja","8":"category-suplementy-dla-sportowcow","9":"tag-15lat","10":"tag-ilu","11":"tag-kreatyna","12":"tag-mozna","13":"tag-od","14":"tag-suplement","15":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Od ilu lat mo\u017cna bra\u0107 kreatyn\u0119? 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