{"id":736,"date":"2026-10-18T02:22:12","date_gmt":"2026-10-18T02:22:12","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/sports-medicine-hindi\/creatine-enough-with-the-nonsense-hi\/"},"modified":"2026-10-18T02:22:12","modified_gmt":"2026-10-18T02:22:12","slug":"creatine-enough-with-the-nonsense-hi","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/hi\/sports-medicine-hindi\/creatine-enough-with-the-nonsense-hi\/","title":{"rendered":"\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928: \u0905\u092c \u092c\u0947\u0915\u093e\u0930 \u0915\u0940 \u092c\u093e\u0924\u0947\u0902 \u092c\u0902\u0926"},"content":{"rendered":"<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"300\" src=\"https:\/\/blog.clinicanering.com\/wp-content\/uploads\/2025\/09\/getStructureImage.pl_.gif\" alt=\"\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 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\u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0932\u093f\u0935\u0930, \u092a\u0948\u0902\u0915\u094d\u0930\u093f\u092f\u093e\u0938 \u0914\u0930 \u0915\u093f\u0921\u0928\u0940 \u092e\u0947\u0902\u0964 \u092c\u093e\u0915\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u0924\u093e \u0939\u0948: \u0906\u0927\u093e \u0915\u093f\u0932\u094b \u092c\u0940\u092b\u093c \u092f\u093e \u0938\u0948\u0932\u094d\u092e\u0928 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 2 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <strong>\u0939\u092e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u093c\u094d\u092e \u0938\u0947 \u0930\u094b\u091c\u093c \u0932\u0917\u092d\u0917 2 \u0917\u094d\u0930\u093e\u092e \u0916\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0909\u0938\u0915\u0940 \u092d\u0930\u092a\u093e\u0908 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\u0908\u0902\u0927\u0928 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e \u0930\u0939\u0947, \u092c\u0938 \u091f\u0902\u0915\u0940 \u092e\u0947\u0902 \u0914\u0930 \u0921\u093e\u0932 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u092f\u0939 \u0915\u093e\u092e \u0915\u0948\u0938\u0947 \u0915\u0930\u0924\u093e \u0939\u0948? \u0915\u094b\u0936\u093f\u0915\u093e \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u0935\u0939 \u0915\u094d\u0932\u093e\u0938 \u091c\u094b \u0906\u092a\u0915\u094b \u0915\u092d\u0940 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0940<\/strong><\/p>\n<p>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u092f\u0939 \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u090f\u0915 \u091b\u094b\u091f\u0940 \u0915\u094d\u0932\u093e\u0938 \u091a\u093e\u0939\u093f\u090f\u0964 \u0936\u0930\u0940\u0930 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e ATP (\u090f\u0921\u093f\u0928\u094b\u0938\u093f\u0928 \u091f\u094d\u0930\u093e\u0907\u092b\u093c\u0949\u0938\u094d\u092b\u093c\u0947\u091f) \u0939\u0948\u0964 \u0907\u0938\u0947 \u090f\u0915 \u092a\u0942\u0930\u0940 \u091a\u093e\u0930\u094d\u091c \u092c\u0948\u091f\u0930\u0940 \u0915\u0940 \u0924\u0930\u0939 \u0938\u092e\u091d\u093f\u090f\u0964<\/p>\n<p>\u091c\u092c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0915\u094b \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0938\u093f\u0915\u0941\u0921\u093c\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0926\u094c\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0935\u091c\u093c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e \u0915\u0942\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0924\u094b \u0935\u0939 ATP \u0915\u0947 \u0924\u0940\u0928 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\u0939\u0948\u0964<\/p>\n<p>\u092f\u0939\u0940\u0902 <strong>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928<\/strong> \u092e\u0948\u0926\u093e\u0928 \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948\u0964 \u092b\u093c\u0949\u0938\u094d\u092b\u093c\u094b\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 (PCr) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u092e\u093e \u0939\u094b\u0915\u0930, \u092f\u0939 \u090f\u0915 \u201c\u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092b\u093c\u0949\u0938\u094d\u092b\u093c\u0947\u091f\u201d \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0909\u0928 \u092c\u0948\u091f\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0930\u093f\u091a\u093e\u0930\u094d\u091c \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0930\u0939\u0924\u093e \u0939\u0948\u0964 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u093e\u0907\u0928\u0947\u091c\u093c \u090f\u0902\u091c\u093c\u093e\u0907\u092e PCr \u0938\u0947 \u092b\u093c\u0949\u0938\u094d\u092b\u093c\u0947\u091f \u0932\u0947\u0915\u0930 \u0909\u0938\u0947 ADP \u092a\u0930 \u0935\u093e\u092a\u0938 \u0932\u0917\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u0914\u0930 \u0924\u0941\u0930\u0902\u0924 ATP \u092b\u093f\u0930 \u0938\u0947 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0938\u0940\u0927\u0940 \u092c\u093e\u0924: \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 = \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u091c\u092e\u093e \u092b\u093c\u0949\u0938\u094d\u092b\u093c\u094b\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 = ATP \u0926\u094b\u092c\u093e\u0930\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u094d\u0937\u092e\u0924\u093e\u0964 \u0905\u0938\u0932 \u092e\u0947\u0902, \u0939\u092e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0930\u0947\u092a \u0915\u0930 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u0947\u091c\u093c \u0926\u094c\u0921\u093c \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u092c\u0947\u0939\u0924\u0930 \u0930\u093f\u0915\u0935\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0939 \u0924\u0902\u0924\u094d\u0930 ATP-PCr \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948, \u091c\u094b 10-15 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0915\u0940 \u0924\u0947\u091c\u093c \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u0926\u0947\u0924\u0940 \u0939\u0948\u0964 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0932\u0947\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u092d\u0902\u0921\u093e\u0930 10-40% \u092c\u0922\u093c 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\u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u093e\u092c\u093f\u0924 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0938\u0938\u094d\u0924\u093e \u0939\u0948\u0964 \u092c\u093e\u0915\u0940 \u0938\u092d\u0940 \u0930\u0942\u092a (\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 HCl, Kre-Alkalyn, \u090f\u0925\u093f\u0932 \u090f\u0938\u094d\u091f\u0930, \u0917\u092e\u0940 \u0935\u0917\u0948\u0930\u0939) \u092c\u0947\u0939\u0924\u0930 \u0938\u094b\u0916\u0947 \u091c\u093e\u0928\u0947 \u092f\u093e \u0915\u092e \u0938\u0942\u091c\u0928 \u0915\u093e \u0926\u093e\u0935\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0926\u093e\u0935\u0947 \u0938\u093f\u0930\u094d\u092b\u093c \u092e\u093e\u0930\u094d\u0915\u0947\u091f\u093f\u0902\u0917 \u0939\u0948\u0902, \u0938\u094d\u0935\u0924\u0902\u0924\u094d\u0930 \u0936\u094b\u0927 \u0907\u0928\u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0938\u0947 \u092c\u091a\u093e\u0907\u090f, \u0914\u0930 \u0905\u0917\u0930 \u0928\u0939\u0940\u0902 \u092c\u091a\u093e\u0928\u0947, \u0924\u094b \u092e\u0941\u091d\u0947 \u092d\u0947\u091c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 (\u092e\u091c\u093c\u093e\u0915 \u0915\u0930 \u0930\u0939\u093e \u0939\u0942\u0901)\u0964<\/p>\n<p>\u0916\u0941\u0930\u093e\u0915:&nbsp;<strong>\u0930\u094b\u091c\u093c 3-5 \u0917\u094d\u0930\u093e\u092e\u0964<\/strong>&nbsp;\u0939\u0930 \u0926\u093f\u0928\u0964 \u0932\u094b\u0921\u093f\u0902\u0917 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f, \u091c\u0942\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092f\u093e \u0915\u093f\u0938\u0940 \u0916\u093e\u0938 \u0938\u092e\u092f \u092a\u0930 \u0932\u0947\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964&nbsp;<strong>\u0915\u092c \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0932\u0917\u092d\u0917 \u092c\u0947\u092e\u093e\u0928\u0940 \u0939\u0948\u0964<\/strong>&nbsp;\u0932\u0915\u094d\u0937\u094d\u092f \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0930\u0928\u093e \u0939\u0948\u0964 <strong>\u092c\u0938 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0932\u0940\u091c\u093f\u090f\u0964<\/strong><\/p>\n<p><strong>\u0915\u0948\u0938\u0947 \u0932\u0947\u0902:<\/strong>&nbsp;\u092a\u093e\u0928\u0940, \u091c\u0942\u0938, \u0915\u0949\u092b\u093c\u0940 \u092f\u093e \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0907\u090f\u0964 \u0915\u094b\u0908 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u092a\u0921\u093c\u0924\u093e\u0964 \u0921\u093f\u092c\u094d\u092c\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0928\u0947 \u0935\u093e\u0932\u093e \u201c\u091b\u094b\u091f\u093e \u0938\u094d\u0915\u0942\u092a\u201d \u0932\u0917\u092d\u0917 \u0939\u092e\u0947\u0936\u093e 5 \u0917\u094d\u0930\u093e\u092e \u0915\u093e \u0939\u094b\u0924\u093e \u0939\u0948 (\u0915\u0941\u091b \u0915\u0902\u092a\u0928\u093f\u092f\u093e\u0901 3 \u0917\u094d\u0930\u093e\u092e \u0915\u093e \u0938\u094d\u0915\u0942\u092a \u0926\u0947\u0924\u0940 \u0939\u0948\u0902, \u092c\u0938 \u0926\u094b \u0932\u0947 \u0932\u0940\u091c\u093f\u090f)\u0964<\/p>\n<p><strong>\u0915\u0921\u093c\u0935\u093e \u0938\u091a:<\/strong>&nbsp;\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u092c\u0928\u093e\u0908 \u0917\u0908 \u0938\u093e\u0930\u0940 \u0909\u0932\u091d\u0928\u0947\u0902 \u092d\u0942\u0932 \u091c\u093e\u0907\u090f\u0964 \u0930\u094b\u091c\u093c 20 \u0917\u094d\u0930\u093e\u092e \u0935\u093e\u0932\u0940 \u0932\u094b\u0921\u093f\u0902\u0917 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964 \u0915\u093f\u0938\u0940 \u0916\u093e\u0938 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u0932\u0947\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0938\u092e\u092f \u0938\u0947 \u092e\u093f\u0932\u093e\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u0915\u093e \u0935\u093e\u0926\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u201c\u092a\u094d\u0930\u0940\u092e\u093f\u092f\u092e\u201d \u0930\u0942\u092a \u092a\u0930 \u0926\u094b\u0917\u0941\u0928\u093e \u0916\u0930\u094d\u091a \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 (\u0939\u094b \u0938\u0915\u0947 \u0924\u094b Creapure \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0941\u0939\u0930 \u0935\u093e\u0932\u093e \u0916\u0930\u0940\u0926\u0947\u0902)<\/p>\n<p>\u092f\u0939 \u0938\u091a\u092e\u0941\u091a \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u0906\u0938\u093e\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0939\u0948: \u0930\u094b\u091c\u093c 3-5 \u0917\u094d\u0930\u093e\u092e, \u0915\u093f\u0938\u0940 \u092d\u0940 \u0924\u0930\u0939, \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u092e\u092f\u0964 \u092c\u0938\u0964 \u0905\u0917\u0930 \u0915\u094b\u0908 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u0909\u0932\u091f \u092e\u0928\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947, \u0924\u094b \u0935\u0939 \u092f\u093e \u0924\u094b \u090f\u0915 \u0906\u0938\u093e\u0928 \u091a\u0940\u091c\u093c \u0915\u094b \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u092c\u0928\u093e \u0930\u0939\u093e \u0939\u0948 \u092f\u093e \u0906\u092a\u0915\u094b \u0915\u0941\u091b \u092e\u0939\u0901\u0917\u093e \u092c\u0947\u091a\u0928\u093e \u091a\u093e\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0917\u092e\u0940 \u0915\u0947 \u0935\u093f\u0937\u092f \u092e\u0947\u0902 \u0905\u092d\u0940 \u0928\u0939\u0940\u0902 \u091c\u093e\u090a\u0901\u0917\u093e; \u0907\u0938 \u092c\u093e\u0924 \u0915\u0947 \u0938\u092c\u0942\u0924 \u0939\u0948\u0902 \u0915\u093f \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u094b \u0917\u0930\u094d\u092e \u0915\u0930\u0928\u0947 \u092a\u0930 \u0909\u0938\u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0918\u091f \u091c\u093e\u0924\u0940 \u0939\u0948&#8230; \u0907\u0938 \u092a\u0930 \u090f\u0915 \u092a\u094b\u0938\u094d\u091f \u092d\u0940 \u0932\u093f\u0916 \u0938\u0915\u0924\u093e \u0939\u0942\u0901\u0964 \u092a\u0930 \u0938\u091a \u092e\u0947\u0902? \u0907\u0924\u0928\u0947 \u0928\u0916\u0930\u0947 \u0915\u094d\u092f\u094b\u0902\u0964<\/p>\n<h2 class=\"wp-block-heading\">\u092e\u093f\u0925\u0915\u094b\u0902 \u0915\u093e \u092a\u0930\u094d\u0926\u093e\u092b\u093c\u093e\u0936: \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u093e\u0907\u0921 \u0907\u092b\u093c\u0947\u0915\u094d\u091f<\/h2>\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile\" style=\"grid-template-columns:auto 24%\">\n<div class=\"wp-block-media-text__content\">\n<p><strong>\u0915\u093f\u0921\u0928\u0940 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u093e \u0935\u093f\u0935\u093e\u0926<\/strong>: \u092f\u0939 \u091a\u093f\u0902\u0924\u093e \u0915\u093f \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u093f\u0921\u0928\u0940 \u0916\u0930\u093e\u092c \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, 1998 \u0915\u0940 \u090f\u0915 \u0905\u0915\u0947\u0932\u0940 \u0915\u0947\u0938 \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0914\u0930 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u093c\u094d\u092e \u0915\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0915\u094b \u0932\u0947\u0915\u0930 \u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0917\u0932\u0924\u092b\u093c\u0939\u092e\u0940 \u0938\u0947 \u0906\u0908\u0964 <strong>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928\u093f\u0928, \u091c\u094b \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u093c\u094d\u092e \u0915\u093e \u090f\u0915 \u0905\u092a\u0936\u093f\u0937\u094d\u091f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948, \u0915\u093f\u0921\u0928\u0940 \u0915\u0947 \u0915\u093e\u092e \u0915\u094b \u091c\u093e\u0901\u091a\u0928\u0947 \u0915\u093e \u090f\u0915 \u092e\u093e\u0930\u094d\u0915\u0930 \u0939\u0948\u0964<\/strong> \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0938\u0947 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928\u093f\u0928 \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u0941\u091b \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0909\u0938 \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u094b \u0921\u0930\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0928\u0939\u0940\u0902 \u092a\u0924\u093e \u0915\u093f \u0906\u092a \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 (\u0914\u0930 \u0932\u0940\u091c\u093f\u090f, \u092b\u093f\u0930 \u0938\u0947 \u0932\u0948\u092c \u091c\u093e\u0901\u091a\u094b\u0902 \u0915\u0940 \u092c\u093e\u0924)\u0964<\/p>\n<\/div>\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"777\" src=\"https:\/\/blog.clinicanering.com\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10-1024x777.png\" alt=\"\" class=\"wp-image-103 size-full\" srcset=\"https:\/\/clinicanering.com\/blog\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10-1024x777.png 1024w, https:\/\/clinicanering.com\/blog\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10-300x228.png 300w, https:\/\/clinicanering.com\/blog\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10-768x583.png 768w, https:\/\/clinicanering.com\/blog\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10-780x592.png 780w, https:\/\/clinicanering.com\/blog\/wp-content\/uploads\/2025\/09\/Screenshot-2025-09-01-at-16.04.10.png 1320w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<p>\u0932\u0947\u0915\u093f\u0928 \u0905\u0938\u0932\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948: \u092f\u0939 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u093e \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0914\u0930 \u0939\u093e\u0928\u093f\u0930\u0939\u093f\u0924 \u0909\u092a-\u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u0948; \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0928\u0939\u0940\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0915\u093f\u0921\u0928\u0940 \u091c\u0932 \u0930\u0939\u0940 \u0939\u0948\u0964 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0938\u093e\u0939\u093f\u0924\u094d\u092f \u0915\u093e \u090f\u0915 \u0938\u092e\u0902\u0926\u0930, \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u093e\u0901\u091a \u0938\u093e\u0932 \u0924\u0915 \u0915\u0947 \u0932\u0902\u092c\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u093f\u0916\u093e\u0924\u093e \u0939\u0948 \u0915\u093f 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\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0917\u0902\u091c\u0947\u092a\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0949\u0930\u094d\u092e\u094b\u0928 \u0939\u0948, \u092e\u0947\u0902 56% \u092c\u0922\u093c\u0924 \u092c\u0924\u093e\u0908\u0964<\/p>\n<p>\u0924\u0930\u094d\u0915 \u092f\u0939 \u0939\u094b\u0917\u093e: \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u091f\u0947\u0938\u094d\u091f\u094b\u0938\u094d\u091f\u0947\u0930\u094b\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u2192 \u091f\u0947\u0938\u094d\u091f\u094b\u0938\u094d\u091f\u0947\u0930\u094b\u0928 DHT \u092c\u0928\u0924\u093e \u0939\u0948 \u2192 DHT \u0917\u0902\u091c\u093e\u092a\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u0940 \u0932\u0917\u0924\u093e \u0939\u0948, \u0939\u0948 \u0928? \u092c\u0938 \u090f\u0915 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948: \u092f\u0939 \u0928\u0924\u0940\u091c\u093e \u0915\u093f\u0938\u0940 \u092c\u093e\u0926 \u0915\u0947 \u0936\u094b\u0927 \u092e\u0947\u0902 \u0926\u094b\u092c\u093e\u0930\u093e \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u093e, \u0914\u0930 \u0915\u0908 \u0926\u0942\u0938\u0930\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0938\u0947 \u0939\u0949\u0930\u094d\u092e\u094b\u0928 \u092e\u0947\u0902 \u0915\u094b\u0908 \u0916\u093e\u0938 \u092c\u0922\u093c\u0924 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u0940\u0964<\/p>\n<p>\u0917\u0902\u091c\u093e\u092a\u0928 <strong>\u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0906\u0928\u0941\u0935\u0902\u0936\u093f\u0915 \u0939\u0948<\/strong>, \u0914\u0930 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0935 \u092c\u093e\u0932 \u091d\u0921\u093c\u0928\u0947 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0938\u0902\u092c\u0902\u0927 \u0915\u092e\u091c\u093c\u094b\u0930 \u0914\u0930, \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e, \u0905\u091f\u0915\u0932 \u092d\u0930 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915 \u0905\u0915\u0947\u0932\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u094b \u0917\u0932\u0924 \u092a\u0922\u093c\u0915\u0930 Instagram\/TikTok \u092a\u0930 \u201c\u092a\u0942\u0930\u094d\u0923 \u0938\u0924\u094d\u092f\u201d \u092c\u0928\u093e \u0926\u0947\u0928\u0947 \u0915\u093e \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u092e\u093e\u092e\u0932\u093e \u0939\u0948\u0964<\/p>\n<p><strong>\u092a\u093e\u0928\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0935\u093e\u0932\u093e \u091d\u0942\u0920<\/strong>: \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u0947 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0914\u0930 \u092a\u093e\u0928\u0940 \u0915\u0940 \u0915\u092e\u0940 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\u091a\u0940\u091c\u093c\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948 \u091c\u093f\u0928 \u092a\u0930 \u0932\u0917\u092d\u0917 \u0938\u093e\u0930\u094d\u0935\u092d\u094c\u092e\u093f\u0915 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0938\u0939\u092e\u0924\u093f \u0939\u0948\u0964 \u0905\u0917\u0930 \u0907\u0938 \u0938\u092c\u0915\u0947 \u092c\u093e\u0926 \u092d\u0940 \u0906\u092a\u0915\u094b \u0936\u0915 \u0939\u0948, \u092f\u093e \u0906\u092a \u0915\u093f\u0938\u0940 \u0935\u0940\u0921\u093f\u092f\u094b \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u0915\u0940 \u0915\u0939\u0940 \u092c\u093e\u0924 \u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u091c\u093c\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0916\u0941\u0926 \u0938\u0947 \u092a\u0942\u091b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u093f \u0915\u094d\u092f\u094b\u0902\u0964 \u0905\u092c \u0906\u092a \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0938\u092c \u0915\u0941\u091b \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u093e \u0915\u094d\u092f\u093e \u0915\u0930\u0928\u093e \u0939\u0948, \u092f\u0939 \u0906\u092a \u092a\u0930 \u0939\u0948\u0964<\/p>\n<h2 class=\"wp-block-heading\">\u0922\u0947\u0930 \u0938\u093e\u0930\u093e \u092a\u094d\u092f\u093e\u0930, \u092b\u093f\u0930 \u092e\u093f\u0932\u0947\u0902\u0917\u0947!<\/h2>\n<p>Nering<\/p>\n<\/p>\n<p>\u0905\u0917\u0930 \u0906\u092a \u091c\u093e\u0928\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0907\u0938 \u0932\u0947\u0916 \u0915\u0940 \u0938\u093e\u0930\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u092e\u0948\u0902\u0928\u0947 \u0915\u0939\u093e\u0901 \u0938\u0947 \u0932\u0940, \u0924\u094b \u092f\u0947 \u0930\u0939\u0947 \u0938\u0902\u0926\u0930\u094d\u092d (\u0914\u0930 \u092a\u0922\u093c\u093e\u0908 \u0915\u0930 \u0930\u0939\u0947 \u0906\u092a, \u0905\u0917\u0930 \u0907\u0938 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u0938\u0940 \u0905\u0938\u093e\u0907\u0928\u092e\u0947\u0902\u091f \u092f\u093e \u092a\u094d\u0930\u0947\u091c\u093c\u0947\u0902\u091f\u0947\u0936\u0928 \u092e\u0947\u0902 \u0915\u0930\u0947\u0902, \u0924\u094b \u092e\u0941\u091d\u0947 \u0938\u0902\u0926\u0930\u094d\u092d\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0917\u0947 \u0924\u094b \u092e\u0948\u0902 \u092c\u0939\u0941\u0924 \u0906\u092d\u093e\u0930\u0940 \u0930\u0939\u0942\u0901\u0917\u093e):<\/p>\n<h4 class=\"wp-block-heading\"><strong>\u092a\u094b\u091c\u093c\u093f\u0936\u0928 \u0938\u094d\u091f\u0948\u0902\u0921 \u0914\u0930 \u0906\u0927\u093f\u0915\u093e\u0930\u093f\u0915 \u0938\u092e\u0940\u0915\u094d\u0937\u093e\u090f\u0901:<\/strong><\/h4>\n<ol class=\"wp-block-list\">\n<li><strong>Kreider, R.B. et al. (2017)<\/strong>&nbsp;&#8211; International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.&nbsp;<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\">Link<\/a><\/li>\n<li><strong>Candow, D.G. et al. (2021)<\/strong>&nbsp;&#8211; Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition.&nbsp;<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00412-w\">Link<\/a><\/li>\n<li><strong>Kerksick, C.M. et al. (2021)<\/strong>&nbsp;&#8211; Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915.&nbsp;<a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/6\/1915\">Link<\/a><\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0905\u0927\u094d\u092f\u092f\u0928:<\/strong><\/h4>\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Harris, R.C., S\u00f6derlund, K. &amp; Hultman, E. (1992)<\/strong>\u00a0&#8211; Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, 83, 367-374. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1327657\/\">Link<\/a><\/li>\n<li><strong>Hultman, E. et al. (1996)<\/strong>\u00a0&#8211; Muscle creatine loading in men. Journal of Applied Physiology, 81, 232-237. <a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/jappl.1996.81.1.232\">Link<\/a><\/li>\n<li><strong>Greenhaff, P.L. et al. (1994)<\/strong>\u00a0&#8211; Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. American Journal of Physiology, 266, E725-730. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8203511\/\">Link<\/a><\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u092e\u0941\u0916\u094d\u092f \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923:<\/strong><\/h4>\n<ol start=\"7\" class=\"wp-block-list\">\n<li><strong>Branch, J.D. (2003)<\/strong>&nbsp;&#8211; Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13, 198-226.<\/li>\n<li><strong>Lanhers, C. et al. (2015)<\/strong>&nbsp;&#8211; Creatine supplementation and lower limb strength performance: a systematic review and meta-analyses. Sports Medicine, 45, 1285-1294.<\/li>\n<li><strong>Lanhers, C. et al. (2017)<\/strong>&nbsp;&#8211; Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Sports Medicine, 47, 163-173.<\/li>\n<li><strong>Pashayee-Khamene, F. et al. (2024)<\/strong>&nbsp;&#8211; Creatine supplementation protocols with or without training interventions on body composition: A GRADE-assessed systematic review and dose-response meta-analysis. Journal of the International Society of Sports Nutrition.&nbsp;<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15502783.2024.2380058\">Link<\/a><\/li>\n<li><strong>Forbes, S.C. et al. (2021)<\/strong>&nbsp;&#8211; Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients, 13, 1912.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u093e\u0907\u0921 \u0907\u092b\u093c\u0947\u0915\u094d\u091f:<\/strong><\/h4>\n<ol start=\"12\" class=\"wp-block-list\">\n<li><strong>Persky, A.M. &amp; Rawson, E.S. (2007)<\/strong>&nbsp;&#8211; Safety of creatine supplementation. Subcellular Biochemistry, 46, 275-289.<\/li>\n<li><strong>Lopez, R.M. et al. (2009)<\/strong>&nbsp;&#8211; Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. Journal of Athletic Training, 44, 215-223.<\/li>\n<li><strong>Gualano, B. et al. (2012)<\/strong>&nbsp;&#8211; In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43, 519-529.<\/li>\n<li><strong>Jagim, A.R. et al. (2018)<\/strong>&nbsp;&#8211; Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review. Frontiers in Nutrition, 5, 115.&nbsp;<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2018.00115\/full\">Link<\/a><\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u094d\u0930\u094b\u091f\u0947\u0915\u094d\u0936\u0928:<\/strong><\/h4>\n<ol start=\"16\" class=\"wp-block-list\">\n<li><strong>Dolan, E., Gualano, B. &amp; Rawson, E.S. (2018)<\/strong>&nbsp;&#8211; Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science, 7, 1-14.<\/li>\n<li><strong>Turner, C.E., Byblow, W.D. &amp; Gant, N. (2015)<\/strong>&nbsp;&#8211; Creatine supplementation enhances corticomotor excitability and cognitive performance during oxygen deprivation. Journal of Neuroscience, 35, 1773-1780.<\/li>\n<li><strong>Xu, C. et al. (2024)<\/strong>&nbsp;&#8211; The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1424972.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39070254\/\">Link<\/a><\/li>\n<li><strong>Rawson, E.S. &amp; Venezia, A.C. (2011)<\/strong>&nbsp;&#8211; Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40, 1349-1362.<\/li>\n<li><strong>Sakellaris, G. et al. (2006)<\/strong>&nbsp;&#8211; Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. Journal of Trauma, 61, 322-329.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e:<\/strong><\/h4>\n<ol start=\"21\" class=\"wp-block-list\">\n<li><strong>Wallimann, T., Tokarska-Schlattner, M. &amp; Schlattner, U. (2011)<\/strong>&nbsp;&#8211; The creatine kinase system and pleiotropic effects of creatine. Amino Acids, 40, 1271-1296.<\/li>\n<li><strong>Schlattner, U. et al. (2016)<\/strong>&nbsp;&#8211; Cellular compartmentation of energy metabolism: Creatine kinase microcompartments and recruitment of B-type creatine kinase to specific subcellular sites. Amino Acids, 48, 1751-1774.<\/li>\n<li><strong>Casey, A. et al. (1996)<\/strong>&nbsp;&#8211; Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. American Journal of Physiology, 271, E31-E37.<\/li>\n<li><strong>H\u00e4ussinger, D. et al. (1993)<\/strong>&nbsp;&#8211; Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet, 341, 1330-1332.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u093c\u0940 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932\u0928:<\/strong><\/h4>\n<ol start=\"25\" class=\"wp-block-list\">\n<li><strong>Olsen, S. et al. (2006)<\/strong>&nbsp;&#8211; Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. Journal of Physiology, 573, 525-534.<\/li>\n<li><strong>Burke, D.G. et al. (2008)<\/strong>&nbsp;&#8211; Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International Journal of Sport Nutrition and Exercise Metabolism, 18, 389-398.<\/li>\n<li><strong>Deldicque, L. et al. (2005)<\/strong>&nbsp;&#8211; Increased IGF mRNA in human skeletal muscle after creatine supplementation. Medicine and Science in Sports and Exercise, 37, 731-736.<\/li>\n<li><strong>Willoughby, D.S. &amp; Rosene, J. (2001)<\/strong>&nbsp;&#8211; Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine and Science in Sports and Exercise, 33, 1674-1681.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928:<\/strong><\/h4>\n<ol start=\"29\" class=\"wp-block-list\">\n<li><strong>Volek, J.S. &amp; Rawson, E.S. (2004)<\/strong>&nbsp;&#8211; Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition, 20, 609-614.<\/li>\n<li><strong>Rawson, E.S. &amp; Volek, J.S. (2003)<\/strong>&nbsp;&#8211; Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17, 822-831.<\/li>\n<li><strong>Cox, G. et al. (2002)<\/strong>&nbsp;&#8211; Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players. International Journal of Sport Nutrition and Exercise Metabolism, 12, 33-46.<\/li>\n<li><strong>Volek, J.S. et al. (1999)<\/strong>&nbsp;&#8211; Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31, 1147-1156.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0930\u093f\u0915\u0935\u0930\u0940 \u0914\u0930 \u091a\u094b\u091f \u0938\u0947 \u092c\u091a\u093e\u0935:<\/strong><\/h4>\n<ol start=\"33\" class=\"wp-block-list\">\n<li><strong>Cooke, M.B. et al. (2009)<\/strong>&nbsp;&#8211; Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6, 13.<\/li>\n<li><strong>Bassit, R.A. et al. (2010)<\/strong>&nbsp;&#8211; Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity. European Journal of Applied Physiology, 108, 945-955.<\/li>\n<li><strong>Santos, R.V. et al. (2004)<\/strong>&nbsp;&#8211; The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sciences, 75, 1917-1924.<\/li>\n<li><strong>Deminice, R. et al. (2013)<\/strong>&nbsp;&#8211; Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition, 29, 1127-1132.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0916\u093e\u0938 \u0906\u092c\u093e\u0926\u0940:<\/strong><\/h4>\n<ol start=\"37\" class=\"wp-block-list\">\n<li><strong>Gualano, B. et al. (2016)<\/strong>&nbsp;&#8211; Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain. Amino Acids, 48, 1793-1805.<\/li>\n<li><strong>Smith-Ryan, A.E. et al. (2021)<\/strong>&nbsp;&#8211; Creatine Supplementation in Women&#8217;s Health: A Lifespan Perspective. Nutrients, 13, 877.<\/li>\n<li><strong>Rawson, E.S. et al. (2002)<\/strong>&nbsp;&#8211; Differential response of muscle phosphocreatine to creatine supplementation in young and old subjects. Acta Physiologica Scandinavica, 174, 57-65.<\/li>\n<li><strong>Chilibeck, P.D. et al. (2017)<\/strong>&nbsp;&#8211; Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u092a\u094d\u0930\u094b\u091f\u094b\u0915\u0949\u0932 \u0914\u0930 \u0938\u092e\u092f:<\/strong><\/h4>\n<ol start=\"41\" class=\"wp-block-list\">\n<li><strong>Snow, R.J. &amp; Murphy, R.M. (2003)<\/strong>&nbsp;&#8211; Factors influencing creatine loading into human skeletal muscle. Exercise and Sport Sciences Reviews, 31, 154-158.<\/li>\n<li><strong>Green, A.L. et al. (1996)<\/strong>&nbsp;&#8211; Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. American Journal of Physiology, 271, E821-E826.<\/li>\n<li><strong>Antonio, J. &amp; Ciccone, V. (2013)<\/strong>&nbsp;&#8211; The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10, 36.<\/li>\n<li><strong>Roberts, P.A. et al. (2016)<\/strong>&nbsp;&#8211; Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids, 48, 1831-1842.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0915\u0947 \u0926\u0942\u0938\u0930\u0947 \u0930\u0942\u092a:<\/strong><\/h4>\n<ol start=\"45\" class=\"wp-block-list\">\n<li><strong>J\u00e4ger, R. et al. (2011)<\/strong>&nbsp;&#8211; Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 40, 1369-1383.<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\"><strong>\u091c\u093c\u0930\u0942\u0930\u0940 \u0915\u094d\u0932\u093f\u0928\u093f\u0915\u0932 \u0905\u0927\u094d\u092f\u092f\u0928:<\/strong><\/h4>\n<ol start=\"46\" class=\"wp-block-list\">\n<li><strong>Cribb, P.J. et al. (2007)<\/strong>&nbsp;&#8211; Effects of whey isolate, creatine and resistance training on muscle hypertrophy. Medicine and Science in Sports and Exercise, 39, 298-307.<\/li>\n<li><strong>Kaviani, M. et al. (2018)<\/strong>&nbsp;&#8211; Creatine monohydrate supplementation during eight weeks of progressive resistance training increases strength in as little as two weeks without reducing markers of muscle damage. Journal of Sports Medicine and Physical Fitness, 59, 608-612.<\/li>\n<li><strong>Mills, S. et al. (2020)<\/strong>&nbsp;&#8211; Effects of creatine supplementation during resistance training sessions in physically active young adults. Nutrients, 12, 1880.<\/li>\n<li><strong>Wang, C.C. et al. (2018)<\/strong>&nbsp;&#8211; Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients, 10, 1640.<\/li>\n<li><strong>Parise, G. et al. (2001)<\/strong>&nbsp;&#8211; Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Journal of Applied Physiology, 91, 1041-1047.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/acsm.org\">American College of Sports Medicine<\/a><\/p>\n<p><a href=\"https:\/\/www.sportsnutritionsociety.org\">International Society of Sports Nutrition<\/a><\/p>\n<p><a href=\"https:\/\/www.medicinadoesporte.org.br\">\u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932\u093f\u092f\u0928 \u0938\u094b\u0938\u093e\u0907\u091f\u0940 \u0911\u092b\u093c \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c\u093c \u090f\u0902\u0921 \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 (Sociedade Brasileira de Medicina do Exerc\u00edcio e do Esporte)<\/a><\/p>\n<\/p>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"Organization\", \"@id\": \"https:\/\/clinicanering.com\/#org\", \"name\": \"Cl\u00ednica Nering\", \"url\": \"https:\/\/clinicanering.com\"}, {\"@type\": \"Person\", \"@id\": 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