Ngisiphi Isikhathi Esikahle Sokuthatha i-Creatine?

-Delile

• Kungani Uthatha i-Creatine?
• Ukwengeza Ngezinsuku Ozivocavoca Ngazo
• Ingabe Kufanele Uyithathe Ngemuva Kokuzivocavoca?
• Kuhle Ukungezelela Ngokushesha Ngaphambi Nangemva Kokuzivocavoca
• Ukwengeza ngezinsuku zokuphumula
• Ingabe Kukhona Okufanele Uthathe nakho?
• Okusemqoka

I-Creatine ingenye yezithako ezisebenza kakhulu zokuzivocavoca umzimba.

Ucwaningo oluningi lukhombisile ukuthi lwandisa amandla nobukhulu bemisipha (,,).

Ucwaningo olunzulu lukhombisile nokuthi kuphephile ukusebenzisa (,,).

Kepha ngenkathi usuvele uyazi ukuthi i-creatine iphephile futhi iyasebenza, kubonakala ngathi kukhona ukudideka mayelana nesikhathi esihle kakhulu sokukuthatha.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokuthi uzothatha nini i-creatine.

Kungani Uthatha i-Creatine?

I-Creatine yi-molecule etholakala ngokwemvelo kumaseli akho.

Futhi kuyisengezo sokudla esidume ngokwedlulele esifundwe kabanzi.

Ukuthatha i-creatine njengesengezo kungakhuphula izinga layo lokuhlushwa kumaseli akho, okuholele ezinzuzweni eziningana zezempilo nokusebenza (,,).

Lezi zinzuzo zifaka phakathi ukusebenza okuthuthukile kokuvivinya umzimba kanye nempilo yemisipha, kanye nezinzuzo ezikhona zezinzwa, njengokuthuthuka kokusebenza kwengqondo kubantu asebekhulile (,,,).

Ucwaningo lukhombisile ukuthi i-creatine ingakhuphula ukuzuza kwamandla kusuka kuhlelo lokuqeqeshwa kwesisindo cishe ngo-5-10%, ngokwesilinganiso (,,).

Lezi zinzuzo zokusebenza kungenzeka ngenxa yendima ebalulekile yokudala ekukhiqizeni amandla weselula ().

Kulabo abafuna ukukhulisa amandla emisipha futhi bathuthukise impilo yonke, kuyisengezo esifanele ukucatshangelwa.

I-Creatine iyisengezo esiphephile nesisebenzayo esinezinzuzo eziningana zezempilo nokusebenza.

Ukwengeza Ngezinsuku Ozivocavoca Ngazo

Ezinsukwini ozivocavoca ngazo, kunezinketho ezintathu eziyinhloko maqondana nokuthi uzothatha nini i-creatine.

Ungayithatha ngaphambi nje kokuzivocavoca, ngemuva nje kokuzivocavoca noma ngesikhathi esithile okungasondele lapho uvivinya umzimba.

Enye indlela ukuhlukanisa umthamo wakho wansuku zonke bese uwuthatha usuku lonke.

Ingabe Kufanele Uyithathe Ngemuva Kokuzivocavoca?

Abacwaningi abaningana bazamile ukuthola isikhathi esihle kakhulu sokuthatha izithasiselo ze-creatine.

Ucwaningo olulodwa luhlolisise ukuthi ngabe luphumelela kakhulu yini kubantu abadala ukusebenzisa ama-gramu amahlanu we-creatine ngaphambi noma ngemuva kokuzivocavoca ().

Ngesikhathi sokufundwa kwamasonto amane, ababambiqhaza isisindo baqeqesha izinsuku ezinhlanu ngesonto futhi bathatha i-creatine ngaphambi noma ngemuva kokuzivocavoca.

Ekupheleni kwesifundo, ukwanda okukhulu kwesisindo esinciphile nokuncipha okukhulu kwamafutha kubonwe eqenjini elithathe i-creatine ngemuva kokuzivocavoca.

Kodwa-ke, olunye ucwaningo alubikanga mehluko phakathi kokukuthatha ngaphambi noma ngemuva kokuzivocavoca ().

Kukonke, ngokususelwe ocwaningweni olunqunyelwe olutholakalayo, akucaci noma ngabe kukhona yini umehluko othembekile phakathi kokuthatha i-creatine ngaphambi noma ngemuva kokuzivocavoca.

Kuhle Ukungezelela Ngokushesha Ngaphambi Nangemva Kokuzivocavoca

Kubukeka sengathi ukwengeza ngaphambi noma ngemuva kokuzivocavoca umzimba kungaba ngcono kunokugcwalisa isikhathi eside ngaphambi noma ngemuva kokuzivocavoca.

Isifundo esisodwa samasonto ayishumi sinikeze isengezo sokudla esiqukethe i-creatine, i-carbs kanye namaprotheni kubantu abadala abaqeqeshwe isisindo ().

Ababambe iqhaza bahlukaniswe ngamaqembu amabili. Iqembu elilodwa lithathe isengezo kungekudala ngaphambi nangemva kokuzivocavoca, ngenkathi elinye iqembu lithatha isengezo ekuseni nakusihlwa, ngakho-ke lingasondeli ukuzivocavoca.

Ekupheleni kwesifundo, iqembu elithathe isengezo esiseduze nokuzivocavoca lithole imisipha namandla amaningi kuneqembu elithathe isengezo ekuseni nantambama.

Ngokuya ngalolu cwaningo, kungangcono ukuthatha i-creatine eduze nokuzivocavoca umzimba, kunokuba ukwenze kwesinye isikhathi sosuku.

Isibonelo, ungathatha wonke umthamo ngemuva kokuzivocavoca noma ukuhlukanisa umthamo, uthathe uhhafu wawo ngaphambi kokuzivocavoca kanye nenye ingxenye ngemuva kwalokho.

Isikhathi esihle sokuthatha i-creatine asicaci ngokuphelele, kepha kungenzeka kube nenzuzo ukusisondeza lapho uvivinya umzimba.

Ukwengeza ngezinsuku zokuphumula

Isikhathi sokungezelela ngezinsuku zokuphumula cishe asibalulekanga kangako kunezinsuku zokuzivocavoca.

Umgomo wokwengeza ezinsukwini zokuphumula ukugcina okuqukethwe kwemisipha yakho kuphakanyisiwe.

Lapho uqala ukwengeza nge-creatine, ngokuvamile “isigaba sokulayisha” siyanconywa. Lesi sigaba sifaka ukuthatha amanani aphakeme kakhulu (cishe amagremu angama-20) cishe izinsuku ezinhlanu ().

Lokhu kukhulisa ngokushesha okuqukethwe okudala kwemisipha yakho ngezinsuku ezimbalwa ().

Ngemuva kwalokho, kunconywa inani eliphansi lokugcinwa kwansuku zonke lama-3-5 amagremu ().

Uma uthatha umthamo wesondlo, inhloso yokwengeza ezinsukwini zokuphumula ukumane ugcine amazinga aphezulu we-creatine emisipheni yakho. Sekukonke, mhlawumbe akwenzi mehluko omkhulu uma uthatha lo mthamo.

Kodwa-ke, kungakuhle ukuthatha isengezo ngesidlo, njengoba kuxoxwe ngokulandelayo.

Uma uthatha i-creatine ngezinsuku zokuphumula, isikhathi kungenzeka ukuthi asibalulekile kangako kunezinsuku ozivocavoca ngazo. Kodwa-ke, kungaba umqondo omuhle ukuyithatha ngokudla.

Ingabe Kukhona Okufanele Uthathe nakho?

Ngenkathi izinzuzo zokulekelela nge-creatine zisungulwe kahle, abantu abaningi bayazibuza ukuthi bazikhulisa kanjani.

Abaphenyi bazamile ukufaka ezinye izithako, kufaka phakathi amaprotheni, ama-carbs, ama-amino acid, isinamoni kanye nezinhlanganisela ezahlukahlukene zezitshalo ukukhulisa ukusebenza kwawo (,,,,).

Ucwaningo oluningi lubike ukuthi ukudla ama-carbs ane-creatine kukhuphula izinga elikhuphuke ngalo yimisipha yakho (,,).

Kodwa-ke, ezinye izifundo zikhombisile ukuthi ukufaka ama-carbs akuhlinzeki ngezinzuzo zokusebenza ezingeziwe (,).

Ngaphezu kwalokho, ezinye zezifundo zisebenzisa imithamo ecishe ibe ngamagremu ayi-100 ama-carbs, noma ama-calories angama-400 (,).

Uma ungadingi lawa makhalori angeziwe, okweqile kungaholela ekutholeni isisindo.

Sekukonke, kungahle kube nezinzuzo ekudleni i-creatine ne-carbs ngasikhathi sinye, kepha ama-carbs angeziwe angakubeka engcupheni yokusebenzisa amakhalori amaningi kakhulu.

Isu elisebenzayo kungaba ukuthatha i-creatine lapho ujwayele ukudla isidlo esiqukethe i-carb, kepha hhayi ukusebenzisa ama-carbs athe xaxa ngaphezu kokudla okuvamile.

Kuwumqondo omuhle futhi ukudla amaprotheni nalesi sidlo, njengoba amaprotheni nama-amino acid kungasiza ukukhuphula izinga umzimba wakho eligcina ngalo i-creatine ().

Ngezinye izikhathi izithako zengezwa ku-creatine ukukhulisa ukusebenza kwayo. AmaCarbs angakwenza lokhu, futhi isu elihle ukuthatha i-creatine lapho udla ukudla okuqukethe ama-carbs namaprotheni.

Okusemqoka

I-Creatine iyisengezo esiphephile nesisebenzayo, kepha isikhathi esihle sokuthatha impikiswano.

Ngezinsuku zokuzivocavoca, ucwaningo lukhombisa ukuthi kungangcono ukuthatha i-creatine kungekudala ngaphambi noma ngemuva kokuzivocavoca umzimba, kunokuba isikhathi eside ngaphambi noma ngemuva.

Ngezinsuku zokuphumula, kungahle kube wusizo ukukuthatha nokudla, kepha isikhathi mhlawumbe asibalulekile njengasezinsukwini zokuvivinya umzimba.

Ngaphezu kwalokho, ukuthatha i-creatine ngokudla okuqukethe ama-carbs namaprotheni kungakusiza ukwandise izinzuzo.