I-Creatine ne-Whey Protein: Ingabe Kufanele Uzithathe Zombili?

-Delile

• Yini i-creatine ne-whey protein?
• I-Creatine
• Whey amaprotheni powder
• Kokubili kukhuthaza ukuzuza kwemisipha
• Ingabe kufanele uzihlanganise?
• Okubalulekile

Emhlabeni wezokudla kwezemidlalo, abantu basebenzisa izithasiselo ezahlukahlukene ukukhulisa ukusebenza kwabo nokwenza ngcono ukululama kokuzivocavoca umzimba.

I-Creatine ne-whey protein yizibonelo ezimbili ezidumile, ezinedatha enkulu exhasa ukusebenza kwazo.

Ngenkathi imiphumela yabo ifana kokunye, ingamakhemikhali ahluke ngokuphelele asebenza ngezindlela ezihlukile.

Lo mbhalo ubuyekeza ukuthi yini i-creatine ne-whey protein powder, umehluko wabo omkhulu, nokuthi kufanele uwahlanganise yini ukuze uthole izinzuzo ezifanele.

Yini i-creatine ne-whey protein?

I-Creatine ne-whey protein inezakhiwo ezihlukile zamangqamuzana futhi isebenza ngokuhlukile emzimbeni wakho.

I-Creatine

I-Creatine iyinhlanganisela ephilayo ekhiqizwa ngokwemvelo kumaseli akho emisipha. Isiza ukukhiqizwa kwamandla ngesikhathi sokuzivocavoca ngamandla noma ukuphakamisa okunzima.

Uma ithathwa ngefomu lokungezelela, i-creatine ingasiza ukukhulisa ubukhulu bemisipha, amandla, nokusebenza kokuzivocavoca ().

Isebenza ngokwandisa izitolo ze-phosphocreatine emisipheni yakho. Le molekyuli isiza ukukhiqizwa kwamandla kwezinciphiso zemisipha zesikhashana ().

I-Creatine nayo itholakala ekudleni okuningi, ikakhulukazi imikhiqizo yenyama. Kodwa-ke, inani eliphelele ongalithola ngokudla inyama lincane impela. Yingakho abantu abaningi abafuna ukwandisa isisindo somzimba nokusebenza bathatha izithako zokudala.

I-creatine esefomini lokungezelela ikhiqizwa ngokwenziwa elabhoratri lokuhweba. Ifomu elijwayelekile kakhulu yi-creatine monohydrate, noma amanye amafomu akhona ().

Whey amaprotheni powder

I-Whey ingenye yamaprotheni ayinhloko atholakala emikhiqizweni yobisi. Imvamisa kungumkhiqizo womkhiqizo kashizi futhi ungahlukaniswa ukuze wakhe impuphu.

Ngokuya ngekhwalithi yamaprotheni, i-whey iphezulu ohlwini, yingakho izithako zayo zithandwa kakhulu phakathi kwabakhi bomzimba nakwabanye abasubathi.

Ukusebenzisa amaprotheni we-whey ngemuva kokuvivinya umzimba kuye kwaxhunyaniswa nokululama okuthuthukisiwe nokwanda kwesisindo semisipha. Lezi zinzuzo zingasiza ekuthuthukiseni amandla, amandla, nokusebenza kwemisipha (,).

Ukuthola umthombo omuhle wamaprotheni ngemuva kokuzivocavoca ukumelana kubalulekile ekwandiseni ukwakha imisipha. Cishe ama-20-25 amagremu wamaprotheni yimali enhle ongayihlosela yona ().

I-Whey protein powder ingaba yindlela ephumelelayo yokuhlangabezana nalesi sincomo, uma kubhekwa ukunikezwa okujwayelekile okungama-25-gram kunikela ngama-gramu angama-20 wamaprotheni.

I-Creatine iyinhlanganisela ephilayo lapho, uma ithathwa njengesengezo, ingasiza ukukhulisa ubukhulu bemisipha, amandla, nokusebenza kokuvivinya umzimba. Amaprotheni we-Whey yiprotheni yobisi evame ukusetshenziswa ngokuzivocavoca ukumelana nokwandisa isisindo namandla.

Kokubili kukhuthaza ukuzuza kwemisipha

Kokubili i-creatine ne-whey protein powder kukhonjisiwe ukuthi inyusa ubukhulu bemisipha lapho ithathwa ngokuhlangana nokuzivocavoca umzimba (,).

Isidalo sandisa umthamo wokuzivocavoca ngesikhathi sokuzivocavoca ngamandla. Lokhu kuholela ekuvuseleleni okuthuthukile nasekuzivumelaniseni okufana nokwanda kwemisipha ().

Okwamanje, ukufaka amaprotheni we-whey kuhlangene nokuzivocavoca umzimba kunika umzimba wakho umthombo osezingeni eliphakeme wamaprotheni, okuthuthukisa imisipha yamaprotheni synthesis nokuholela ekwandeni kwemisipha ngokuhamba kwesikhathi ().

Ngenkathi zombili i-creatine ne-whey protein zikhuthaza ukuzuza kwemisipha, ziyehluka ngezindlela ezisebenza ngayo. I-creatine inyusa amandla nobukhulu bemisipha ngokwandisa amandla okuzivocavoca, kuyilapho i-whey protein ikwenza lokho ngokuvuselela ukukhiqizwa kwamaprotheni okwandayo.

Kokubili i-whey protein powder kanye ne-creatine supplements kukhonjisiwe ukukhulisa ubukhulu bemisipha, yize bekwenza lokhu ngezindlela ezihlukile.

Ingabe kufanele uzihlanganise?

Abanye abantu baphakamise ukuthi ukuthatha amaprotheni we-whey kanye ne-creatine ndawonye kungaholela ezinzuzweni ezingaphezu kwalezo ezihambisana nokuthatha eyodwa kuphela.

Kodwa-ke, izifundo eziningana zikhombisile ukuthi lokhu kungenzeka akunjalo.

Ucwaningo olulodwa kumadoda angama-42 aphakathi nendawo nangaphezulu athola ukuthi ababambiqhaza abatholanga okunye ukujwayela ukuqeqeshwa lapho bethatha womabili amaprotheni we-whey ne-creatine, uma kuqhathaniswa nokuthatha isengezo sodwa ().

Ngokwengeziwe, ucwaningo olwenziwe kwabesifazane abaqeqeshwe ukumelana nabangu-18 luthole ukuthi labo abathathe iprotheni ye-whey kanye ne-creatine amasonto ayisishiyagalombili abawutholanga umehluko emsipheni wamandla namandla kunalabo abathathe amaprotheni e-whey kuphela ().

Imiphumela ibonakala iphakamisa ukuthi ayikho inzuzo eyengeziwe yokuthatha amaprotheni e-whey kanye ne-creatine ndawonye. Kodwa-ke, abanye abantu banganquma ukuwahlanganisa ukuze kube lula ().

Ngokwengeziwe, abukho ubufakazi obukhombisa ukuthi ukuthatha i-creatine ne-whey protein ngasikhathi sinye kubanga imiphumela emibi. Ngokuvamile kwaziwa njengokuphephile ukuwahlanganisa.

Ukukhetha ukuthi uzothatha amaprotheni we-whey, i-creatine, noma kokubili kwehlela ezinhlosweni zakho ngazinye. Uma ungumuntu othanda ukuzilolonga obuka nje ukuhlala umile, amaprotheni we-whey angaba yindlela enhle yokusiza ukwakhiwa kwemisipha nokululama.

Ngakolunye uhlangothi, uma ufuna ukukhulisa ubukhulu bemisipha namandla, kungahle kube lusizo ukuthatha womabili amaprotheni we-whey ne-creatine.

Ucwaningo luye lwabona ukuthi ukuthatha amaprotheni we-whey kanye ne-creatine kanye nokuzivocavoca umzimba akunikezi ukuzuza kwemisipha noma amandla kunokuthatha ngamunye ngamunye. Ukuthatha noma yini kunganikeza izinzuzo ezifanayo.

Okubalulekile

I-Whey protein powder ne-creatine yizithako ezimbili ezithandwayo zezemidlalo eziye zaboniswa ukukhulisa isisindo somzimba nokuthuthukisa ukusebenza kokuzivocavoca umzimba, yize izindlela abafeza ngazo lokhu zehlukile.

Ukuzihlanganisa ndawonye akubonakali kunikeza izinzuzo ezengeziwe zokuzuza kwemisipha namandla.

Kodwa-ke, uma ungathanda ukuzama zombili futhi ufuna ukwandisa isisindo somzimba nokusebenza ejimini noma enkundleni, ukuthatha amaprotheni we-whey kanye ne-creatine ndawonye kuphephile futhi kuyasebenza.