{"id":13,"date":"2025-04-01T07:31:00","date_gmt":"2025-04-01T07:31:00","guid":{"rendered":""},"modified":"2026-04-27T11:18:23","modified_gmt":"2026-04-27T11:18:23","slug":"kreatiini-osa-iii-annostelu","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=13","title":{"rendered":"Kreatiini Osa III (annostelu)"},"content":{"rendered":"\n

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<\/a><\/figure><\/td><\/tr>
Photo by Aleksander Saks<\/a> on Unsplash<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

 <\/p>\n\n\n\n

Kreatiinilis\u00e4n annostelu<\/strong><\/span><\/h2>\n\n\n\n

Tavanomaisesta lihatuotteita sis\u00e4lt\u00e4v\u00e4st\u00e4 ruokavaliosta
\nkreatiinia saadaan noin 1-2 g p\u00e4iv\u00e4n aikana. N\u00e4in ollen n\u00e4ytt\u00e4isi tutkimusten
\nmukaan silt\u00e4, ett\u00e4 kreatiinivarastot ovat noin 60\u201380 % t\u00e4ynn\u00e4. T\u00e4m\u00e4n vuoksi
\nkreatiinilis\u00e4n k\u00e4ytt\u00f6 saattaa lis\u00e4t\u00e4 lihasten kreatiini- ja
\nfosfokreatiinipitoisuuksia (PCr) 20\u201340 %. (Casey ym.1996, Hultman ym.1985,
\nGreen ym. 1996, Harris ym. 1992, Kreider ym.2003, Greenhaff ym. 1993)<\/o:p><\/p>\n\n\n\n

Latauksella vai ilman? <\/b><\/h2>\n\n\n\n

Kuten mainittu, kreatiinia voidaan nauttia joko
latausvaiheen kera tai ilman sit\u00e4. Kun puhutaan kreatiinin latausvaiheesta,
tarkoitetaan yleens\u00e4 sen nauttimista 20\u201325 g p\u00e4iv\u00e4ss\u00e4 5\u20137 p\u00e4iv\u00e4n ajan (Casey ym. 1996, Greenhaff ym. 1994, Harris ym. 1992, Hultman ym. 1985). Suositeltavaa on jakaa annos pienempiin, 4-5 kertaa p\u00e4iv\u00e4ss\u00e4 otettaviin kerta-annoksiin, sill\u00e4 yli 10 g annokset voivat aiheuttaa ruoansulatuskanavan oireita, kuten ripulia (Ostojic ym. 2008).\u00a0\u00a0<\/span>Annos on jaettu
pienempiin annoksiin, jotka otetaan p\u00e4iv\u00e4n mittaan, esim. nelj\u00e4ll\u00e4 eri
kerralla. Lataus voidaan toteuttaa my\u00f6s annoksella, joka on suhteutettu kehonpainoon, esimerkiksi p\u00e4iv\u00e4ss\u00e4 0,3 g\/painokg, 5\u20137 p\u00e4iv\u00e4n ajan. Joka tapauksessa tutkimusten mukaan kreatiinilataus n\u00e4ytt\u00e4isi nostavan kreatiinivarastoja merkitt\u00e4v\u00e4sti- tai ainakin nopeammin kuin ilman sit\u00e4 (Casey ym. 1996, Greenhaff ym. 1994, Harris ym. 1992, Hultman ym. 1985) Vaihtoehtoisesti voikin k\u00e4ytt\u00e4\u00e4 3 g kreatiinimonohydraattia p\u00e4ivitt\u00e4in 28 p\u00e4iv\u00e4n ajan (Hultman ym. 1985), jolloin varastot t\u00e4yttyv\u00e4t hitaammin kuin edell\u00e4 mainitun latausvaiheen aikana. T\u00e4m\u00e4 voi vaikuttaa my\u00f6s harjoitteluun ja suorituskykyyn v\u00e4hemm\u00e4n alussa. Pienemm\u00e4t p\u00e4ivitt\u00e4iset annokset, 3\u20135 g\/p\u00e4iv\u00e4, on kuitenkin vakiinnutettu tieteellisess\u00e4 kirjallisuudessa lihasten kreatiinivarastojen lis\u00e4\u00e4miseksi. (Kreider ym. 2018)<\/p>\n\n\n\n


Vaikka t\u00e4m\u00e4 tapa onkin tehokas, se viiv\u00e4stytt\u00e4\u00e4 lihasten maksimaalista
kreatiinikertym\u00e4\u00e4. Hultman ym. (1985) tutkimuksessa havaittiin, ett\u00e4 pitoisuus lihaksissa nousi noin 20 % sek\u00e4 pienemmill\u00e4 ett\u00e4 suuremmilla annoksilla eri ajanjaksojen aikana. Tutkimuksessa otettiin joko p\u00e4iv\u00e4ss\u00e4 3 g \u00a0<\/span>28 p\u00e4iv\u00e4n ajan tai 20 g kuuden p\u00e4iv\u00e4n ajan. Nykyinen suositus on kuitenkin nauttia noin 3\u20135 g kreatiinia p\u00e4ivitt\u00e4in v\u00e4hint\u00e4\u00e4n nelj\u00e4n viikon ajan, jotta saavutetaan vastaava lihasten kreatiinisaturaatio. Mik\u00e4li urheilija haluaa maksimoida kreatiinin suorituskyky\u00e4 parantavan vaikutuksen hyvin lyhyess\u00e4 ajassa, alle 30 p\u00e4iv\u00e4ss\u00e4, kreatiinia kannattaa ladata. \u00a0<\/span>Mik\u00e4li sitten halutaankin k\u00e4ytt\u00e4\u00e4 pidempi ajanjakso, riitt\u00e4\u00e4 yll\u00e4pitoannoksella aloittaminenkin. N\u00e4in todenn\u00e4k\u00f6isemmin v\u00e4lttyy my\u00f6s kreatiinin aiheuttamasta mahdollisesta painonnoususta, joka on todenn\u00e4k\u00f6isemp\u00e4\u00e4 latausjaksolla. <\/p>\n\n\n\n

Latausvaiheen j\u00e4lkeen seuraa yll\u00e4pitovaihe, jossa kreatiinin
saanti on 3\u20135 g p\u00e4iv\u00e4ss\u00e4 (Hultman ym. 1985, Casey ym. 1996, Greenhaff ym.
1994). Jotkin tutkimukset kuitenkin viittaavat siihen, ett\u00e4 kookkaammat urheilijat saattavatkin tarvita yll\u00e4pitoon jopa 5\u201310 g p\u00e4iv\u00e4ss\u00e4 (Casey ym. 1996, Hultman ym. 1985, Green ym. 1996, Harris ym. 1992, Kreider ym. 2003, Greenhaff ym. 1993).<\/p>\n\n\n\n

Tutkimusn\u00e4ytt\u00f6\u00e4 lopetuksen j\u00e4lkesest\u00e4 lihasten kreatiinitasojen laskusta alle l\u00e4ht\u00f6tason ei ole (Kreider ym. 2003, Kim ym. 2011). Tutkimusten mukaan kreatiinitasojen palautuminen l\u00e4ht\u00f6tasolle kest\u00e4\u00e4 noin 4\u20136 viikkoa (Hultman ym. 1985, Greenhaff ym. 1993, Vandenberghe ym. 1985). Sek\u00e4 lyhyt- ett\u00e4
pitk\u00e4aikaisen kreatiinilis\u00e4n k\u00e4ytt\u00f6 (jopa 30 g\/p\u00e4iv\u00e4 5 vuoden ajan) n\u00e4ytt\u00e4isi
olevan turvallista ja hyvin siedetty\u00e4. Useitakin terveyshy\u00f6tyj\u00e4 voidaan saavuttaa varmistamalla s\u00e4\u00e4nn\u00f6llinen, matala kreatiinin saanti kuitenkin
ruokavaliosta (esim. 3 g\/p\u00e4iv\u00e4) koko el\u00e4m\u00e4n ajan. (Kreider 2017)
<\/p>\n\n\n\n

Henkil\u00f6kohtaisesti en l\u00e4htisi kenellek\u00e4\u00e4n suosittelemaan kuitenkaan jatkuvaa
k\u00e4ytt\u00f6\u00e4. 20 % kreatiinin lis\u00e4ys kehossa ei suoraan vaikuta samaa
prosentuaalista m\u00e4\u00e4r\u00e4\u00e4 tulosten paranemisessa, sill\u00e4 mekanismi kreatiinin k\u00e4yt\u00f6lle energiana on laajempi prosessi. Yhden toistom\u00e4\u00e4r\u00e4n tai kilon lis\u00e4ys kilpailukentill\u00e4 voi kuitenkin tuoda toivotun lopputuloksen, jolloin kaikki lailliset keinot on kivaottaa k\u00e4ytt\u00f6\u00f6n. Toisaalta suunnatonta iloa ja onnea voi jollekin tuottaa muuten vain yhden toiston lis\u00e4ys sarjaan \ud83d\ude0a<\/span><\/p>\n\n\n\n

Onko ajankohdalla v\u00e4li\u00e4? Ent\u00e4 hiilihydraattien samanaikaisella nauttimisella?<\/b><\/h2>\n\n\n\n

Kreatiinin saannin ajoitus liikuntaan n\u00e4hden saattaa olla
merkityksellist\u00e4. (Antonio ym. 2013, Candow ym. 2008 & 2015) Mik\u00e4li
tarkastellaan verenkierrollisia seikkoja, voidaan todeta, ett\u00e4 verenkierto
lis\u00e4\u00e4ntyy sekunnissa lihassupistuksen alkamisen j\u00e4lkeen. Liikunta itsess\u00e4\u00e4n voi lis\u00e4t\u00e4 luurankolihasten verenkiertoa jopa 100-kertaiseksi verrattuna lepotilaan. lepotilaan verrattuna. Periaatteessa t\u00e4m\u00e4 voisi tehostaa kreatiinin kuljetusta ja varastoitumista lihakseen. T\u00e4ll\u00f6in optimaalinen ajankohta voisi olla 30 minuuttia ennen- 30 j\u00e4lkeen urheilusuorituksen. N\u00e4ytt\u00f6\u00e4 kreatiinin ajoituksen merkityksest\u00e4 suoritustehoon ei kuitenkaan nykytutkimuksen valossa juurikaan ole. Heikkoa n\u00e4ytt\u00f6\u00e4 on siit\u00e4, ett\u00e4 suuri hy\u00f6ty tulisi urheilusuorituksen j\u00e4lkeisell\u00e4 kreatiinilis\u00e4ll\u00e4, mutta vaikutus on hyvin marginaalinen. Tutkimukset ovat todella vaihtelevia, ja niiss\u00e4 on paljon taustavaikuttajia, joten selkeit\u00e4 tutkimuksia nauttimisajankohdan vaikutuksista kreatiinin imeytymiseen sek\u00e4 sen vaikutuksista tuloksiin kaivattaisiin. <\/p>\n\n\n\n

Yhdess\u00e4 hiilihydraattien tai hiilihydraattien ja proteiinin kanssa nautittuna kreatiinin on osoitettu kuitenkin edist\u00e4v\u00e4n kreatiinin tehokkaampaa varastoitumista lihaksiin (Green ym. 1996, Kreider ym. 2003, Steenge ym. 1985, Greenwood ym. 2000).<\/p>\n\n\n\n

Henkil\u00f6kohtaisesti suosittelisin annostusta, joka suhteutetaan kehon painoon. T\u00e4ll\u00f6in latausvaihe olisi 0,3 g\/painokg\/p\u00e4iv\u00e4 5\u20137 p\u00e4iv\u00e4n ajan, jos tuloksia tarvitaan nopeammin. Mik\u00e4li t\u00e4llaista tarvetta ei ole, pienempi annos voi olla sopivampi. 70 kg painavalle urheilijalle p\u00e4ivitt\u00e4inen latausannos olisi 21 g, jaettuna viiteen pienemp\u00e4\u00e4n annokseen. Yll\u00e4pitoannos on sitten 0,05\u20130,1 g\/painokg\/p\u00e4iv\u00e4 (3,5 g\u20137 g) riippuen henkil\u00f6n aktiivisuustasosta ja urheilulajista. On my\u00f6s hyv\u00e4 muistaa, ett\u00e4 monipuolinen ja ravitseva ruokavalio on kaiken perusta.<\/p>\n\n\n

<\/div>

Mia<\/p><\/div><\/div>\n\n

Olen Terveystieteiden ja liikuntatieteiden maisteri, fysioterapeutti ja urheiluhieroja. Ty\u00f6skentelen v\u00e4it\u00f6skirjatutkijana sek\u00e4 tutkimusavustajana, ja toteutan lis\u00e4ksi valmennuksia ja luentoja. Minulla on my\u00f6s pitk\u00e4 kokemus liikunta-ja kuntoutusalan opetusty\u00f6st\u00e4.\r\nTutkimukseni keskittyy aivojen ja liikunnan vuorovaikutukseen sek\u00e4 menetelmiin, joilla voidaan kehitt\u00e4\u00e4 toimintakyky\u00e4. Olen erityisen kiinnostunut lihastoiminnasta, voimantuotosta ja motorisesta suorituskyvyst\u00e4 biomekaniikan ja neurofysiologian n\u00e4k\u00f6kulmasta.\r\nHy\u00f6dynn\u00e4n ty\u00f6ss\u00e4ni muun muassa EMG:t\u00e4, TMS:\u00e4\u00e4 sek\u00e4 toiminnallisia suorituskykytestej\u00e4 neuromuskulaarisen toiminnan tutkimiseen.\r\n\r\n\r\nI am MSc (Health Sciences & Sport Sciences), \r\nPhysiotherapist, sports massage therapist, and doctoral researcher. I currently work as a research assistant while also providing coaching and delivering lectures. I have extensive experience in teaching within the field of exercise and health sciences.\r\nMy research focuses on the interaction between the brain and physical exercise, as well as methods to enhance functional capacity. I am particularly interested in muscle function, strength production, and motor performance from a neurophysiological and biomechanical perspective.\r\nI utilize methods such as electromyography (EMG), transcranial magnetic stimulation (TMS), and functional performance testing to study neuromuscular function.<\/div>\n\n\n

Kuva: <\/b>https:\/\/unsplash.com\/photos\/a-bottle-of-creatine-next-to-a-spoon-on-a-table-e333ulMOZ_o?utm_content=creditShareLink&utm_medium=referral&utm_source=unsplash<\/span><\/o:p><\/p>\n\n\n\n

L\u00e4hteet: <\/b><\/p>\n\n\n\n

Antonio J, Candow DG, Forbes
\nSC, Gualano B , Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp
\nTA, Willoughby DS & Ziegenfuss TN (2021): Common questions and misconceptions
\nabout creatine supplementation: what does the scientific evidence really show?<\/span><\/p>\n\n\n\n

Antonio J
\n& Ciccone V. (2013): The effects of pre versus post workout supplementation
\nof creatine monohydrate on body composition and strength<\/o:p><\/span><\/p>\n\n\n\n

Bangsbo J
\n& Hellsten Y (1998): Muscle blood flow and oxygen uptake in recovery from
\nexercise<\/o:p><\/span><\/p>\n\n\n\n

Candow DG,
\nVogt E, Johannsmeyer S, Forbes SC & Farthing JP (2015): Strategic creatine
\nsupplementation and resistance training in healthy older adults<\/o:p><\/span><\/p>\n\n\n\n

Candow DG
\n& Chilibeck PD (2008): Timing of creatine or protein supplementation and
\nresistance training in the elderly<\/o:p><\/span><\/p>\n\n\n\n

Candow DG,
\nZello GA, Ling B, Farthing JP, Chilibeck PD, McLeod K, Harris J & Johnson S
\n(2914): Comparison of creatine supplementation before versus after supervised
\nresistance training in healthy older adults<\/o:p><\/span><\/p>\n\n\n\n

Casey A,
\nConstantin-Teodosiu D, Howell S, Hultman E & Greenhaff PL (1996): Creatine
\ningestion favorably affects performance and muscle metabolism during maximal
\nexercise in humans<\/o:p><\/span><\/p>\n\n\n\n

Cordingley DM , Cornish SM
\n& Candow DG (2022): Anti-Inflammatory and Anti-Catabolic Effects of
\nCreatine Supplementation: A Brief Review <\/o:p><\/span><\/p>\n\n\n\n

Green AL, Hultman
\nE, Macdonald IA, Sewell DA & Greenhaff PL (1996): Carbohydrate ingestion
\naugments skeletal muscle creatine accumulation during creatine supplementation
\nin humans<\/span><\/p>\n\n\n\n

Greenhaff
\nPL, Bodin K, Soderlund K & Hultman E (1994): Effect of oral creatine supplementation
\non skeletal muscle phosphocreatine resynthesis<\/o:p><\/span><\/p>\n\n\n\n

Greenhaff
\nPL, Casey A, Short AH, Harris R, Soderlund K & Hultman E (1993) Influence
\nof oral creatine supplementation of muscle torque during repeated bouts of
\nmaximal voluntary exercise in man<\/o:p><\/span><\/p>\n\n\n\n

Harris RC,
\nSoderlund K & Hultman E (1992):Elevation of creatine in resting and exercised
\nmuscle of normal subjects by creatine supplementation<\/o:p><\/span><\/p>\n\n\n\n

Hultman E,
\nSoderlund K, Timmons JA, Cederblad G & Greenhaff PL (1985): Muscle creatine
\nloading in men<\/o:p><\/span><\/p>\n\n\n\n

Joyner MJ
\n& Casey DP (2015): Regulation of increased blood flow (hyperemia) to
\nmuscles during exercise: A hierarchy of competing physiological needs<\/o:p><\/span><\/p>\n\n\n\n

Joyner MJ
\n& Wilkins BW (2007): Exercise hyperaemia: Is anything obligatory but the
\nhyperaemia?<\/o:p><\/span><\/p>\n\n\n\n

J\u00e4ger R,
\nHarris RC, Purpura M & Francaux, M (2007): Comparison of new forms of
\ncreatine in raising plasma creatine levels<\/o:p><\/span><\/p>\n\n\n\n

Kim HJ, Kim
\nCK, Carpentier A & Poortmans JR (2011): Studies on the safety of creatine
\nsupplementation<\/o:p><\/span><\/p>\n\n\n\n

Korthuis RJ
\n(2011): Exercise Hyperemia and Regulation of  <\/span>Tissue Oxygenation During Muscular Activity.
\nIn Skeletal Muscle Circulation<\/o:p><\/span><\/p>\n\n\n\n

Kreider RB
\n(2003): Effects of creatine supplementation on performance and training
\nadaptations<\/span><\/p>\n\n\n\n


\nKreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow
\nDG, Kleiner SM, Almada AL & Lopez HL (2017): International Society of
\nSports Nutrition position stand: safety and efficacy of creatine
\nsupplementation in exercise, sport, and medicine<\/span><\/o:p><\/span><\/span><\/p>\n\n\n\n

Kreider RB,
\nMelton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P & Almada
\nAL (2003): Long-term creatine supplementation does not significantly affect
\nclinical markers of health in athletes<\/span><\/p>\n\n\n\n

Marshall RB, Droste J-N,
\nGiessing J & Kreider RB (2021): Role of Creatine Supplementation in
\nConditions Involving Mitochondrial Dysfunction: A Narrative Review<\/span><\/p>\n\n\n\n

Ostojic SM
\n& Ahmetovic Z (2008): Gastrointestinal distress after creatine supplementation
\nin athletes: are side effects dose dependent?<\/o:p><\/span><\/p>\n\n\n\n

Rawson ES,
\nClarkson PM, Price TB & Miles MP (2002): Differential response of muscle
\nphosphocreatine to creatine supplementation in young and old subjects<\/o:p><\/span><\/p>\n\n\n\n

Ribeiro F, I Longobardi I, Perim
\nP, Duarte B, Ferreira P, Gualano B, Roschel H & Saunders B (2021): Timing
\nof Creatine Supplementation around Exercise: A Real Concern?<\/span><\/p>\n\n\n\n

Roberts PA,
\nFox J, Peirce N, Jones SW, Casey A & Greenhaff PL (2016): Creatine
\ningestion augments dietary carbohydrate mediated muscle glycogen
\nsupercompensation during the initial 24 h of recovery following prolonged
\nexhaustive exercise in humans<\/o:p><\/span><\/p>\n\n\n\n

Schedel JM,
\nTanaka H, Kiyonaga A, Shindo M & Schutz Y (1999): Acute creatine ingestion
\nin human: Consequences on serum creatine and creatinine concentrations<\/o:p><\/span><\/p>\n\n\n\n

Steenge GR,
\nSimpson EJ & Greenhaff PL(1985): Protein- and
\ncarbohydrate-inducedaugmentation of whole body creatine retention in humans<\/o:p><\/span><\/p>\n\n\n\n

Vandenberghe
\nK, M Goris, P Van Hecke, M Van Leemputte, L Vangerven, P Hespel (1985): Long-term
\ncreatine intake is beneficial to muscleperformance during resistance training<\/span><\/p>\n\n\n\n

Wallimann T, Hall CHT, Colgan SP
\n& Glover LE (2021): Creatine Supplementation for Patients with Inflammatory
\nBowel Diseases: A Scientific Rationale for a Clinical Trial<\/span><\/o:p><\/span><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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