{"id":3100,"date":"2026-06-29T04:43:54","date_gmt":"2026-06-29T03:43:54","guid":{"rendered":"https:\/\/menopower.si\/?p=3100"},"modified":"2026-06-29T05:05:37","modified_gmt":"2026-06-29T04:05:37","slug":"kreatin-v-menopavzi","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2026\/06\/29\/kreatin-v-menopavzi\/","title":{"rendered":"Kreatin v menopavzi: energija za telo in mo\u017egane"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_custom_heading text=&#8221;Kaj zmore kreatin v menopavzi&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Vstopi\u0161 v kuhinjo in obstane\u0161, ker se ne spomni\u0161, kaj si pri\u0161la iskat. Popoldne ob\u010duti\u0161 utrujenost, ki je kava ne premakne ve\u010d. Tako zbranost kot mo\u010d sta odvisni od tega, kako hitro celice obnovijo energijo.<\/p>\n<p>In prav zato je pomemben <strong>kreatin v menopavzi<\/strong>. Telesu pomaga, da svojo hitro energijo obnovi v hipu \u2013 v mi\u0161icah, ko dvigne\u0161 ute\u017e, in v mo\u017eganih, ko se mora\u0161 zbrati. Zato ga vse ve\u010d \u017eensk po 40. letu ne povezuje ve\u010d samo s telovadnico.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1782704029862{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Ali si vedela?<\/strong><br \/>\nKreatin se nabira tudi v mo\u017eganih. Ko si pod stresom ali neprespana, ga porabi\u0161 hitreje \u2013 takrat se najprej pozna pri zbranosti.<\/span><\/p>\n<p>[\/hc_info_box][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Koliko kreatina dobi\u0161 iz hrane&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Nekaj malega telo proizvede samo, pribli\u017eno gram na dan. Ostalo bi morala vnesti s hrano in tu se zatakne: glavni vir sta rde\u010de meso in mastna riba, a povpre\u010den kro\u017enik prinese komaj okoli 0,7 g na dan! Da bi pri\u0161la do priporo\u010denih 3\u20135 gramov, ki jih preu\u010dujejo raziskave, bi morala vsak dan pojesti pribli\u017eno kilogram govedine!<\/p>\n<p><strong>Riba in meso ti dasta nekaj kreatina \u2013 odmerka, ki dejansko deluje, pa s hrano skoraj ne dose\u017ee\u0161.<\/strong>[\/vc_column_text][vc_cta h2=&#8221;Kreatin poka\u017ee najve\u010d, ko ga zdru\u017ei\u0161 s treningom za mo\u010d. &#8221; style=&#8221;flat&#8221; color=&#8221;grey&#8221;]Na vadbah MenoPower dvigujemo ute\u017ei postopno in z obremenitvijo, primerno za tvoje obdobje, v majhni skupini, kjer ima vsaka \u017eenska svoj tempo.<strong><br \/>\n\u2192 <a href=\"https:\/\/menopower.si\/index.php\/treningi\/\">Rezerviraj svoje mesto<\/a><\/strong>[\/vc_cta][vc_row_inner][vc_column_inner][vc_video link=&#8221;https:\/\/www.youtube.com\/shorts\/3w0LDjWK7_g&#8221;][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_custom_heading text=&#8221;Kaj kreatin v menopavzi prinese tvoji mo\u010di, kostem in zbranosti &#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=&#8221;2\/3&#8243;][vc_column_text]Pri \u017eenskah po 40. letu kreatin v menopavzi deluje na ve\u010d ravneh hkrati:<\/p>\n<ul>\n<li><strong>Mo\u010d.<\/strong> Pove\u010da mo\u010d in eksplozivnost, telesne te\u017ee pa ne. Postane\u0161 mo\u010dnej\u0161a, ne te\u017eja \u2013 zato je odli\u010den partner <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/01\/trening-za-moc-po-40-letu\/\">treningu za mo\u010d po 40. letu<\/a>.<\/li>\n<li><strong>Kosti.<\/strong> Spodbuja celice, ki gradijo kostnino, in s tem skupaj z vadbo brani tisto, kar po menopavzi najhitreje upada in vodi v <a href=\"https:\/\/menopower.si\/index.php\/2025\/10\/13\/osteoporoza-v-menopavzi\/\">osteoporozo v menopavzi<\/a>.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;3101&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][\/vc_row_inner][vc_column_text]<\/p>\n<ul>\n<li><strong>Zbranost.<\/strong> Bolje oskrbi mo\u017egane z energijo, kar se pozna pri pozornosti, spominu in manj\u0161i mo\u017eganski megli \u2013 tudi takrat, ko si neprespana.<\/li>\n<li><strong>Razpolo\u017eenje.<\/strong> Vpliva na serotonin in dopamin, zato je dan bolj stabilen. Nekatere raziskave ka\u017eejo, da ob antidepresivni terapiji simptomi popustijo hitreje<\/li>\n<li><strong>Vnetje.<\/strong> Telo la\u017eje umiri vnetje in oksidativni stres.<\/li>\n<\/ul>\n<p>\u010ce jemlje\u0161 antidepresive, se o kreatinu pred uvedbo pogovori s svojo zdravnico.[\/vc_column_text][vc_row_inner][vc_column_inner][hc_info_box css=&#8221;.vc_custom_1782704340732{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Nasvet:<\/strong><br \/>\njemlji kreatin monohidrat, 3\u20135 gramov na dan, vsak dan. Doslednost \u0161teje bolj kot ura jemanja. \u010ce mesa in rib je\u0161 malo, bo\u0161 razliko verjetno opazila hitreje.<\/span><\/p>\n<p>[\/hc_info_box][vc_empty_space height=&#8221;16px&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Kako kreatin v menopavzi vklju\u010diti vsak dan&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Kreatin ni \u010darobna tabletka in sam ne nadomesti treninga, beljakovin in spanja, je pa eno najbolj raziskanih in preprostih orodij, ki jih ima\u0161 na voljo. Kako deluje pri \u017eenskah skozi razli\u010dna \u017eivljenjska obdobja, od cikla do po menopavzi, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7998865\/\" target=\"_blank\" rel=\"noopener\">povzema obse\u017een pregled raziskav<\/a>, ki ga povezuje z mo\u010djo, kostno gostoto, razpolo\u017eenjem in kognicijo. Vzemi ga torej kot stalnico, ne kot poskus za en teden \u2013 zaloge se polnijo postopoma in u\u010dinek pride, ko jemanje postane navada.[\/vc_column_text][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=&#8221;7&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;16px&#8221;][vc_custom_heading text=&#8221;Na kateri trening za mo\u010d se bo\u0161 prijavila?&#8221; use_theme_fonts=&#8221;yes&#8221;]\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f8-o1\" lang=\"sl-SI\" dir=\"ltr\" data-wpcf7-id=\"8\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/index.php\/wp-json\/wp\/v2\/posts\/3100#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init 65cf27f8a1413e78b64b224eef85fd34 cmatic-conn cmatic-aud-0 cmatic-mapd0-0 cmatic-098109 cmatic-sent-1 cmatic-total-1\" aria-label=\"Kontaktni obrazec\" novalidate=\"novalidate\" 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aria-invalid=\"false\" value=\"\" type=\"text\" name=\"cf7-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>E-naslov<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" autocomplete=\"email\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"email\" name=\"cf7-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Telefonska \u0161tevilka<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-tel wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-tel\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"tel\" name=\"cf7-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Datum rojstva<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-dob\"><input class=\"wpcf7-form-control wpcf7-date wpcf7-validates-as-required wpcf7-validates-as-date\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"date\" name=\"cf7-dob\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-2\">\n\t\t<p>Izberi termin v mini skupini ali semi-privat skupini\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-termin-mini\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-mini\"><option value=\"\">Mini skupina<\/option><option value=\"Ponedeljek in sreda 6.30\u20137.25\">Ponedeljek in sreda 6.30\u20137.25<\/option><option value=\"Torek in \u010detrtek 19.00\u201319.55\">Torek in \u010detrtek 19.00\u201319.55<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-termin-semi\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-semi\"><option value=\"\">Semi-privat<\/option><option value=\"Petek 7.00\u20137.55\">Petek 7.00\u20137.55<\/option><option value=\"Ponedeljek 7.30\u20138.25 in petek 7.00\u20137.55\">Ponedeljek 7.30\u20138.25 in petek 7.00\u20137.55<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p>Opombe \/ posebnosti (npr. po\u0161kodbe, izku\u0161nje...)<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-notes\"><textarea cols=\"40\" rows=\"10\" maxlength=\"2000\" class=\"wpcf7-form-control wpcf7-textarea\" aria-invalid=\"false\" name=\"cf7-notes\"><\/textarea><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-consent\"><span class=\"wpcf7-form-control wpcf7-checkbox wpcf7-validates-as-required\"><span class=\"wpcf7-list-item first last\"><label><input type=\"checkbox\" name=\"cf7-consent[]\" value=\"Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.\" \/><span class=\"wpcf7-list-item-label\">Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.<\/span><\/label><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 text-center\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner btn btn_view_primary btn-lg\" type=\"submit\" value=\"Prijavi se na vadbo\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><input type='hidden' class='wpcf7-pum' value='{\"closepopup\":false,\"closedelay\":0,\"openpopup\":false,\"openpopup_id\":0}' \/><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<\/form>\n<\/div>\n[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Vstopi\u0161 v kuhinjo in obstane\u0161, ker se ne spomni\u0161, kaj si pri\u0161la iskat. Popoldne ob\u010duti\u0161 utrujenost, ki je kava ne premakne ve\u010d. Tako zbranost kot mo\u010d sta odvisni od tega, kako hitro celice obnovijo energijo.  In prav zato je pomemben kreatin v menopavzi. <\/p>\n","protected":false},"author":1,"featured_media":3102,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[127,124],"tags":[],"class_list":["post-3100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana","category-trening-za-moc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kreatin v menopavzi: energija za telo in mo\u017egane<\/title>\n<meta name=\"description\" content=\"Kreatin v menopavzi podpira mi\u0161ice, kosti in zbranost. 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