I-Creatine Ithuthukisa Kanjani Ukusebenza Kokuzivocavoca

-Delile

• Wenzani umdali?
• Ukuzivocavoca ngamandla nokuqina okukhulu
• Dala izivivinyo zamandla namandla
• Ukuzivocavoca kwe-Creatine nokukhuthazela
• Ungasengeza kanjani nge-creatine
• Okubalulekile

I-Creatine iyisengezo esidumile esisetshenziselwa ukuthuthukisa ukusebenza kokuvivinya umzimba ().

Kufundwe iminyaka engama-200 futhi kungenye yezithako ezisekelwa ngokwesayensi emakethe ().

Ngaphezu kokuqinisa inqubo yakho yokuzivocavoca, i-creatine inganikela ngezinye izinzuzo zezempilo ().

Lo mbhalo uchaza ukuthi i-creatine ithuthukisa kanjani ukusebenza kokuvivinya umzimba.

Wenzani umdali?

Indima enkulu kaCreatine ukukhulisa ukukhiqizwa kwamandla kumaseli.

Ukuqonda ukuthi kusebenza kanjani, udinga ukuqonda okuthile ngokuthi amaseli akho akhiqiza kanjani amandla.

Uhlobo oluyisisekelo kakhulu lwamandla kumaseli yi-molecule ebizwa nge-adenosine triphosphate (ATP). Le "yimali yamandla" amaseli akho ayisebenzisayo ukwenza imisebenzi yawo eminingi.

I-ATP iphela ngokushesha uma uzivocavoca kakhulu.

Lokhu kusibuyisela emuva ku-creatine. Cishe ama-95% we-creatine yomzimba agcinwe emisipheni yakho ngesimo se-molecule ebizwa nge-creatine phosphate ().

I-Creatine phosphate ingakusiza ugcwalise i-ATP, inikeze amaseli wakho wemisipha amandla wokukhiqiza amandla amaningi.

Lapho udala ngokwengeziwe, amandla amangqamuzana akho emisipha angakhiqiza ngesikhathi sokuzivocavoca ngamandla. Lokhu kuholela ekusebenzeni okuthuthukisiwe ().

Yize izinzuzo eziyinhloko ze-creatine zikhiqizwa ukukhiqizwa kwamandla, zingakhuphula namandla nokuzuza kwemisipha ().

I-Creatine isiza ukukhiqiza i-ATP, amandla wamaseli wakho ayisisekelo. Lokhu kwandisa ukukhiqizwa kwamandla ngesikhathi sokuzivocavoca okuphezulu futhi kuholele ekusebenzeni okuthuthukisiwe kanye namandla andile nokuzuza kwemisipha.

Ukuzivocavoca ngamandla nokuqina okukhulu

Ucwaningo luphakamisa ukuthi i-creatine ingesinye sezithasiselo eziphumelela kakhulu ezitholakalela ukuvivinya umzimba ngamandla ().

Eqinisweni, izifundo ezingamakhulu amaningana ziye zaphenya ngemiphumela yazo. Ngaphezulu kwama-70% akhombisa umphumela omuhle, kanti amanye ama-30% akhombisa umphumela omncane noma ongabalulekile. Okwamanje, akukho miphumela emibi etholakele ().

Ukuthuthuka kusuka ku-1-15%, ngokwesilinganiso. Ukuphela okuphezulu kwalolu hlu kungathatha izinyanga noma ngisho neminyaka ukuthola ngokuqeqeshwa kukodwa ().

Kwesinye isifundo, i-creatine ikhonjiswe ukwehlisa kakhulu isikhathi esidingekayo sokuqedela ama-sprints angama-40-meter ().

Olunye ucwaningo luthole ukuthuthuka okungu-3.7% emandleni okuhamba ngebhayisikili ngemuva komthwalo wezinsuku ezi-4 wokudala. Olunye ucwaningo lukhombisa nokuthi lungathuthukisa ukusebenza kwe-sprint (,).

Ukwengezwa kwesikhathi esifushane kuphinde kwathuthukisa isivinini sabagijimi be-elite's sprint ngezinga elikhulu kunokuqeqeshwa kukodwa ().

Phakathi kwabadlali bebhola likanobhutshuzwayo, i-creatine ithuthukise isivinini se-sprint samamitha ama-5 no-15 Kuboniswe futhi ukuthi kuthuthukiswa ukusebenza kwe-sprint nokugxuma, okungaba lusizo emidlalweni ehlukahlukene yeqembu (,).

Izithako ze-Creatine zikhonjisiwe ukukhulisa ukusebenza ngamandla kokuvivinya umzimba kuze kufike ku-15%.

Dala izivivinyo zamandla namandla

I-Creatine futhi ingenye yezithako ezingcono kakhulu ezitholakalayo zokuzivocavoca amandla- namandla (,).

Lokhu kungenxa yokuthi amandla we-ATP abalulekile kulezi zivivinyo. Imvamisa zifushane ngobude (ngaphansi kwemizuzwana engama-30) futhi zenziwa ngamandla aphakeme kakhulu.

Isifundo esisodwa sokuqeqeshwa samasonto ayisithupha sithole ukuthi i-creatine isize ukwengeza ukwanda kwesisindo esingu-15% (11 lbs noma 5 kg) ku-1-rep max bicep curl ().

Ucwaningo lokuqeqeshwa kwesisindo luthole ukuthi i-creatine inyuse amandla amakhulu we-squat namandla ebhentshini ().

Ucwaningo olufanayo futhi lubike ukwanda okungama-20% kwamazinga e-testosterone eqenjini labadali, uma kuqhathaniswa no-5% kuphela eqenjini elingathathi i-creatine ().

Phakathi kwabadlali bebhola ekolishi, i-creatine ithuthukise ukusebenza kwe-sprint yamasekhondi ama-6 nomthwalo ophelele womsebenzi ngesikhathi sokuqeqeshwa kwamandla (,).

Olunye ucwaningo luhlolisise amandla wokuqhuma namandla okuphakamisa isisindo, ukuthola ukuthi i-creatine isize ukuthuthukisa ukweqa okuqhumayo nenombolo yokuphindaphindwa komshini wokucindezela ibhentshi ().

Iningi lezifundo likhombisa ukuthi i-creatine ingathuthukisa amandla namandla, kubo bobabili abasubathi nabaqalayo.

Ukuzivocavoca kwe-Creatine nokukhuthazela

Ngenkathi i-creatine izuzisa isikhathi esifushane, ukuvivinya umzimba ngamandla, ucwaningo lukhombisa ukuthi inezinzuzo ezimbalwa zokuzivocavoca ngamandla okuqina.

Ucwaningo olulodwa lokuhamba ngebhayisikili luqhathanise imiphumela yomdali ngesikhathi sokuzivocavoca umzimba okuphezulu nokuphansi, ukuthola ukuthi kuthuthukise ukusebenza ngamandla okuphezulu kuphela ().

Ukubuyekezwa okukhulu kocwaningo kutholile nokuthuthuka okuphawulekayo komsebenzi wesikhathi esifushane, kepha kunenzuzo encane yokuzivocavoca umzimba ().

Ukuzivocavoca umzimba kuncane kakhulu futhi kuncike kancane ekuvuseleleni i-ATP ngokushesha. Lokhu kwenza indima yomdali ingabaluleki kangako ().

Kodwa-ke, enye yezinzuzo ze-creatine yikhono layo lokuthuthukisa izikhathi zakho zokuqeqeshwa, ezingathuthukisa ukusebenza kokukhuthazela esikhathini eside esizayo.

Kwesinye isifundo, kukhuphule inani lezikhawu kanye nenani elilandelayo labasubathi abakhuthazelayo bokuqeqeshwa abangaqedela ().

Ngakho-ke, i-creatine ingahlinzeka ngenzuzo yabasubathi abakhuthazelayo abafaka ama-sprints, amakhefu aphezulu wokuqina, noma umsebenzi wamandla ekuqeqeshweni kwabo.

Ucwaningo lwamanje lwesikhashana lubonisa ukuthi izithasiselo ze-creatine zinikeza inzuzo encane noma engenayo nhlobo ekusebenzeni kokukhuthazela.

Ungasengeza kanjani nge-creatine

Kunezinhlobo ezahlukahlukene zokudala ezitholakalayo, ezinye zazo ezimakethwa ngezimangalo ezinesibindi ezingasekelwa ucwaningo.

Ifomu elifundwe kakhulu futhi elifakazelwe kakhulu yi-creatine monohydrate, enamakhulu ezifundo zokuxhasa ukuphepha nokusebenza kwayo (,).

Izithako zokwengeza zingakhuphula izitolo zemisipha ngo-10-40%, kuya ngawe nangamazinga akho amanje ().

Uma unezitolo eziphansi, ungabona ukuthuthuka okuphawuleka nakakhulu.

Isigaba sokulayisha siyindlela esheshayo yokukhulisa inani le-creatine emisipheni. Kubandakanya ukuthatha umthamo ophakeme izinsuku ezimbalwa, bese kuba nomthamo ophansi ngemuva kwalokho ().

Lokhu ngokuvamile kusho amagremu angama-20-25 we-creatine ngosuku, ngemithamo engu-5-gram, izinsuku ezingama-5-7. Ngemuva kwalokho lokhu kulandelwa ngomthamo wesondlo wama-3-5 amagremu ngosuku ().

Olunye ucwaningo lukhombisile ukuthi ukumuncwa kwe-creatine kungathuthukiswa ngamaphrotheni noma ama-carbs, ngakho-ke ukukuthatha nokudla kungaba ngcono ().

Ukuze ungeze nge-creatine, thatha u-3-5 amagremu we-creatine monohydrate nsuku zonke. Ungakhulisa okuqukethwe kwakho kwemisipha ngoku “layisha” ngamagremu angama-20 ngosuku ezinsukwini ezi-5 zokuqala.

Okubalulekile

I-Creatine ingesinye sezengezo esivumelekile ngokwesayensi emakethe.

Ifomu elilodwa - i-creatine monohydrate - lifundwe kakhulu. Futhi uhlobo olishibhile olutholakalayo.

Umthamo ojwayelekile ungama-3-5 amagremu ngosuku, kepha futhi ungathatha amagremu angama-20 izinsuku ezi-5 ukukhuphula ngokushesha izitolo zakho zemisipha.

Ekuzivocavoca ngamandla okukhulu, i-creatine ingathuthukisa ukusebenza kuze kufike ku-15%, futhi ingakusiza nokuthi uthole imisipha namandla.

I-Creatine ayinanzuzo kangako ngokuzivocavoca amandla okuqina, kepha kungazuzisa uma ufaka izivivinyo zokuqina okukhulu ekuqeqeshweni kwakho.

Ngokwengeziwe, i-creatine iphephile ekusetshenzisweni kwesikhathi eside. Alukho ucwaningo oluye lwabonisa noma yiziphi izinkinga zesikhathi eside kubantu abaphilile.