Ubuhle Nobubi Bokuxuba i-Creatine ne-Caffeine

-Delile

• Okushiwo ucwaningo
• Awukho umthelela osindayo emzimbeni
• Kungadala ukungaphatheki kahle okuncane kokugaya ukudla
• Akukho ukuthuthuka ekusebenzeni
• Kungaba nomthelela ekuphelelweni amanzi emzimbeni
• Izinzuzo nezingozi zokuhlanganisa i-creatine ne-caffeine
• Buhle
• Nebubi
• Yimiphi imikhuba emihle lapho uxuba i-creatine nekhofi?
• Yikuphi ukuhlanganiswa okudala kakhulu kokudala?
• Ukuthatha

Uma usebenzisa i-creatine ukusiza ukuthuthukisa ukuzivocavoca kwakho ejimini noma ukwakha imisipha, ungahle uthande ukubheka kancane ukuthi i-creatine ne-caffeine zihlangana kanjani.

Abaphenyi bathola imiphumela exubile. Olunye ucwaningo luthole ukuthi i-caffeine ikhansela noma yiziphi izinzuzo ezishiwo ngumdali. Abanye bathola ukuthi i-creatine ne-caffeine ayihlangani nhlobo, ngaphandle kokungahambi kahle kokugaya ukudla.

Qhubeka ufunda ukuthola ukuthi ucwaningo luthini, kanye nobuhle nobubi nemikhuba emihle yokusebenzisa i-creatine ne-caffeine ndawonye.

Okushiwo ucwaningo

Awukho umthelela osindayo emzimbeni

Ucwaningo lwango-2011 kumagundane elebhu lwathola ukuthi imithamo ephezulu ehlangene ye-creatine ne-caffeine ayizange ibe nomthelela emzimbeni wesisindo somzimba wamagundane.

Bona wenze thola ukuthi ukudla i-caffeine kukodwa kwehlise ukuthi mangaki amaphesenti esisindo sabo aqukethe amafutha omzimba.

Ucwaningo ngokusebenzisana phakathi kwe-creatine ne-caffeine luthole imiphumela efanayo.

Kungadala ukungaphatheki kahle okuncane kokugaya ukudla

Ukuthatha i-creatine ne-caffeine ngasikhathi sinye kungadala imiphumela emibi ezinqubweni zokuphumula ezenziwa yimisipha yakho emva kokuzivocavoca, nakumgudu wakho wamathumbu (GI) ongakhansela omunye nomunye.

Kodwa-ke, kuma-54 amadoda asebenzayo ngokomzimba athola ukuthi i-creatine ne-caffeine ayihlangani nhlobo, ngaphandle kokungahambi kahle kokugaya ukudla kwamadoda amane kuphela.

Akukho ukuthuthuka ekusebenzeni

Uhlangothi lwe-flip locwaningo ukuthi akukho kuthuthukiswa kokusebenza okutholwe nhlobo kokuzidalela kukodwa noma kuhlanganiswe ne-caffeine kuqhathaniswa ne-placebo ku.

Kungaba nomthelela ekuphelelweni amanzi emzimbeni

Kuphakanyisiwe ukuthi imbangela yangempela yomthelela we-caffeine ku-creatine ingaba nokuningi okuphathelene nezinga lakho le-hydration kunokuxhumana okuthile phakathi kwalokhu okubili.

Ukuphuza amathani e-caffeine kungadala ukuthi umzimba wakho ulahlekelwe ngamanzi amaningi ukwenza i-creatine isebenze.

I-caffeine isisu. Lokhu kusho ukuthi kukwenza uchame kaningi futhi ukhiphe uketshezi oluthe xaxa emzimbeni wakho.

Uma ungaphuzi amanzi anele ngesikhathi sokuzivocavoca, ungalahlekelwa masinyane uketshezi lomzimba oluningi futhi ulahlekelwe amanzi.

Okuthonya kutholakale ukuthi ngisho nokuphelelwa amanzi emzimbeni okuncane kunganciphisa ukusebenza kwakho nokuqina komzimba.

Izinzuzo nezingozi zokuhlanganisa i-creatine ne-caffeine

Nazi ezinye izinzuzo nezingozi ongafuna ukuzigcina engqondweni ngokuhlanganisa i-creatine ne-caffeine.

Buhle

• I-creatine iqinisekisa ukuthi unamandla amaningi uma uzivocavoca ngokwandisa into ebizwa ngokuthi i-phosphocreatine emisipheni yakho. Lokhu kusiza amaseli akho, i-molecule eyisihluthulelo sokuba namandla lapho uvivinya umzimba.
• Ngasikhathi sinye, i-caffeine ikusiza ukuthi uhlale uqaphile futhi unamandla ngokumisa iphrotheni elibizwa ngokuthi i-adenosine ekubopheni kuma-receptors ebuchosheni bakho akwenze wozele. Lokhu kungakugqugquzela ukuthi uqale ukuzivocavoca bese uqhubeka.
• I-Creatine ifakazelwe ergogenic izinzuzo - lokhu kusho ukuthi isithuthukisi sokusebenza esiqinisekisiwe (futhi esihle kakhulu!). I-caffeine inezinzuzo zokuqonda, njengoba kuyinto engasebenzi engqondweni evuselela isimiso sakho sezinzwa. Ukuhlanganiswa kwalokhu okubili kungakwenza uzizwe uthuthukile emzimbeni nasengqondweni.

Nebubi

• Umphumela wokuchama we-caffeine eningi kakhulu ungakudambisa amanzi emzimbeni. Ukuphelelwa ngamanzi emzimbeni kungenza kube nzima ukugcina ukuzivocavoca kwakho kuqhubeka nokwakha ubukhulu bemisipha lapho uthatha i-creatine.
• Kokubili i-creatine ne-caffeine kungadala ukungakhululeki kokugaya ukudla. I-caffeine ikakhulukazi ingakhuphula ukunyakaza kwamathumbu okubangelwa yimisipha yamathumbu evuselelwa ngokusetshenziswa kwe-caffeine.
• I-Creatine ne-caffeine ehlangene ingaphazamisa umjikelezo wakho wokulala. Ngenkathi i-creatine iphakanyisiwe, i-caffeine, ikakhulukazi uma uyisebenzisa ngaphansi kwamahora angu-6 ngaphambi kokulala.

Yimiphi imikhuba emihle lapho uxuba i-creatine nekhofi?

Nayi eminye imikhuba emihle yokuthatha ikhofi yokudala nokuphuza:

• Hlala u-hydrated. Uma uzivocavoca kakhulu futhi uphuza ikhofi eliningi (300 mg noma ngaphezulu ngosuku), cabanga ukuphuza amanzi amaningi. Buza udokotela ukuthi lingakanani inani lamanzi elinempilo yakho nempilo yakho kanye nokwakheka komzimba.
• Nciphisa ukudla kwakho okune-caffeine. Inani eliqondile liyahluka kumuntu ngamunye, kepha kufanele uzame ukungabi ngaphezu kuka-400 mg we-caffeine ngosuku.
• Ungaphuzi i-caffeine amahora angu-6 noma ngaphansi ngaphambi kokulala. Lapho uphuza ikhofi eduze nesikhathi sokulala, maningi amathuba okuthi uzokugcina ungalali ebusuku. Nciphisa i-caffeine oyidlayo (futhi uma kungenzeka, ukusebenzisa kwakho) ekuseni noma ntambama.
• Shintshela ku-decaf. Ikhofi elenziwe ngotshwala linengxenye ye-caffeine yeshumi noma engaphansi njengenkomishi ejwayelekile yekhofi. Lokhu kusho ukuthi mancane amathuba okukuqeda amanzi emzimbeni futhi cishe ngeke kukugcine ebusuku uma unakho kamuva emini.

Yikuphi ukuhlanganiswa okudala kakhulu kokudala?

Nayi enye inhlanganisela yokudala enenzuzo (ngamagremu) ongazama:

• 5 g umdali
• 50 g amaprotheni
• 47 g ama-carbohydrate

Le nhlanganisela inyusa ukugcinwa komzimba wakho kwe-creatine kuze kufike ku-.

• 10 g okokudala
• 75 g dextrose
• 2 g taurine

Le combo, kanye namanye amavithamini namaminerali ayisisekelo, kungasiza ekwakheni isisindo semisipha futhi ilawulwe yizakhi zakho zofuzo, kufaka phakathi ukulungiswa kwamaseli.

• 2 g i-caffeine, i-taurine, ne-glucuronolactone
• 8 g L-leucine, L-valine, L-arginine, L-glutamine
• 5 g di-creatine citrate
• 2.5 g β-alanine

Le nhlanganisela enamandla, ihlanganiswe ngama-milliliters angu-500 (ml) wamanzi, ukusiza abantu bazijwayeze futhi bahlale begxile isikhathi eside, kanye nokuzizwa bekhathele kancane ngemuva kokuzivocavoca.

Ukuthatha

Khuluma nodokotela ngaphambi kokungeza i-creatine noma i-caffeine ekudleni kwakho, noma wenze ushintsho olukhulu kumthamo. Lokhu kuyiqiniso ikakhulukazi uma ungeza bobabili ngasikhathi sinye, noma ushintsha ukujima kwakho noma umsebenzi womzimba ngokujwayelekile.

Uma ithathwa ngamanani amaphakathi futhi unolwazi oluthile lokuthi ikuthinta kanjani impela, i-creatine ne-caffeine ehlanganiswe ndawonye akufanele ibe nokuxhumana okubi emzimbeni wakho noma ithonya elibi ekusebenzeni kwakho. Eqinisweni, laba bobabili bangaphelelisana kahle.

Kodwa nakanjani kuningi kakhulu okuhle ngezinto zombili. Ungazilayishi ngokweqile ku-creatine noma i-caffeine uma uhlela ukuzivocavoca umzimba njalo, ukwakha imisipha, noma ukugcina uhlelo lokulala oluvamile.