{"id":10352,"date":"2022-10-11T16:29:05","date_gmt":"2022-10-11T14:29:05","guid":{"rendered":"https:\/\/jordidehaan.nl\/?p=10352"},"modified":"2022-11-01T15:44:08","modified_gmt":"2022-11-01T14:44:08","slug":"creatine-wat-is-dat-nou-eigenlijk","status":"publish","type":"post","link":"https:\/\/jordidehaan.nl\/en\/creatine-what-is-that-actually\/","title":{"rendered":"Creatine, what exactly is that?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10352\" class=\"elementor elementor-10352\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4401a27 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4401a27\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3fe2316\" data-id=\"3fe2316\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c7f693 elementor-widget elementor-widget-text-editor\" data-id=\"0c7f693\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Creatine<\/b> is een lichaamseigen stof en zit voornamelijk in <strong>vlees<\/strong>. In vlees zit ongeveer <strong>5 gram<\/strong> creatine per kilo. Omdat je hoogstwaarschijnlijk niet iedere dag \u00e9\u00e9n kilogram vlees gaat eten, kun je het tekort aanvullen met het supplement: <strong>creatine monohydraat.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f64a46 elementor-widget elementor-widget-image\" data-id=\"0f64a46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-1024x683.jpg\" class=\"attachment-large size-large wp-image-12363\" alt=\"Creatine, wat is dat nou eigenlijk\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-1024x683.jpg 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-300x200.jpg 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-768x512.jpg 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-1536x1024.jpg 1536w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/10\/Creatine-wat-is-dat-nou-eigenlijk-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6bde0d elementor-widget elementor-widget-heading\" data-id=\"f6bde0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Hoe werkt creatine voor jou? <\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4bb35b elementor-widget elementor-widget-text-editor\" data-id=\"d4bb35b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1><a name=\"_Toc117266427\"><\/a><\/h1><p><b>Creatine <\/b>kun je vergelijken met een cilinder van een auto. Hoe groter het volume van de cilinder, hoe meer energie de motor kan leveren. Door de cilinderinhoud te vergroten, zorg je voor een volumeverhoging, waardoor het vermogen van de auto omhoog gaat.<\/p><p>Creatine zorgt dus voor een extra energievoorziening in de spieren tijdens de eerste 10 seconden van een set [1]. Hierdoor raak je minder snel vermoeid en kun je meer herhalingen doen. (Gemiddeld 5-10 procent krachttoename bij de <b>main<\/b> <b>lifts\u00a0<\/b><span style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight ); background-color: var( --e-global-color-text );\">[1]<\/span><span style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight ); background-color: var( --e-global-color-text );\">) Door een verhoging van het energielevering in de spieren vergroot je de kans op <\/span><strong style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); background-color: var( --e-global-color-text );\">supercompensatie.<\/strong><\/p><p>Het is aan te bevelen om 0,04 gram per kilo lichaamsgewicht te nemen. Dit is voor iemand van <strong>80 kilogram<\/strong> ongeveer <strong>3 gram<\/strong> per dag [1].<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90903f8 elementor-widget elementor-widget-video\" data-id=\"90903f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=V13R5lu9VNc&amp;ab_channel=PictureFit&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62484da elementor-widget elementor-widget-heading\" data-id=\"62484da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Laadfase van creatine<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5aad2de elementor-widget elementor-widget-text-editor\" data-id=\"5aad2de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight ); background-color: var( --e-global-color-text );\">Een laadfase van \u00e9\u00e9n week van 20 gram per dag kun je achterwege laten. Er is geen enkel onderzoek dat bevestigt dat dit beter is. Zo kun je langer met je pot doen. <\/span><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/svg\/1f609.svg\" alt=\"\ud83d\ude09\" style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\"><br><\/p>\n<p><br><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ba335cf elementor-widget elementor-widget-heading\" data-id=\"ba335cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Wat zijn de bijwerkingen?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7dc2f3 elementor-widget elementor-widget-text-editor\" data-id=\"b7dc2f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-secondary ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight ); background-color: var( --e-global-color-text );\">Indien je geen gezondheidsklachten ervaart bij je maag en\/of darmkanaal kan creatine geen kwaad. Daarnaast houd je lichaam meer vocht vast, waardoor je 0,5 tot 1 kg aan kunt komen. Dit vocht wordt opgeslagen in de spier, waardoor je een betere pomp krijgt na het trainen. Dus maak je hierover geen zorgen.<\/span><br><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fc7ae6 elementor-widget elementor-widget-heading\" data-id=\"5fc7ae6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bronnen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5eada9b elementor-widget elementor-widget-text-editor\" data-id=\"5eada9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-family: Poppins; font-size: 11pt; color: var( --e-global-color-secondary ); font-weight: var( --e-global-typography-text-font-weight ); background-color: var( --e-global-color-text );\">[1]&nbsp;<\/span>M. Hall and T. H. Trojian, \u201cCreatine supplementation,\u201d <em>Curr Sports Med Rep<\/em>, vol. 12, no. 4, pp. 240\u2013244, Jul. 2013, doi: 10.1249\/JSR.0B013E31829CDFF2.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Creatine is een lichaamseigen stof en zit voornamelijk in vlees. In vlees zit ongeveer 5 gram creatine per kilo. Omdat je hoogstwaarschijnlijk niet iedere dag \u00e9\u00e9n kilogram vlees gaat eten, kun je het tekort aanvullen met het supplement: creatine monohydraat. Hoe werkt creatine voor jou? Creatine kun je vergelijken met een cilinder van een auto. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12367,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-10352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-supplementen"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Creatine, wat is dat nou eigenlijk? - Jordi de Haan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jordidehaan.nl\/en\/creatine-what-is-that-actually\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Creatine, wat is dat nou eigenlijk? - Jordi de Haan\" \/>\n<meta property=\"og:description\" content=\"Creatine is een lichaamseigen stof en zit voornamelijk in vlees. In vlees zit ongeveer 5 gram creatine per kilo. Omdat je hoogstwaarschijnlijk niet iedere dag \u00e9\u00e9n kilogram vlees gaat eten, kun je het tekort aanvullen met het supplement: creatine monohydraat. Hoe werkt creatine voor jou? Creatine kun je vergelijken met een cilinder van een auto. 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In vlees zit ongeveer 5 gram creatine per kilo. Omdat je hoogstwaarschijnlijk niet iedere dag \u00e9\u00e9n kilogram vlees gaat eten, kun je het tekort aanvullen met het supplement: creatine monohydraat. Hoe werkt creatine voor jou? Creatine kun je vergelijken met een cilinder van een auto. 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