Ngabe i-Creatine Iyaphelelwa?

-Delile

• Usebenza kanjani umdali?
• Uhlala isikhathi esingakanani?
• Ngabe umdali ophelelwe yisikhathi angakugulisa?
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Creatine iyisengezo esidume ngokumangazayo, ikakhulukazi phakathi kwabasubathi, abakhi bomzimba, nabathandi bokuqina komzimba.

Ucwaningo lukhombisile ukuthi lungakhuphula ukusebenza kokuvivinya umzimba, amandla, nokukhula kwemisipha, futhi lunikele nangezinye izinzuzo ezingaba khona zezempilo, njengokuvikelwa ezifweni ezahlukahlukene zezinzwa (,,).

Yize kubhekwa njengokuphephile ukusetshenziswa, ungazibuza ukuthi ingabe i-creatine iphelelwa yisikhathi futhi iyasetshenziswa ukudlula isikhathi sayo sokuphelelwa yisikhathi.

Le ndatshana ichaza ukuthi i-creatine isebenza kanjani, uma iphelelwa yisikhathi, nokuthi ukusebenzisa umdali ophelelwe yisikhathi kungakugulisa yini.

Usebenza kanjani umdali?

Ama-creatine supplements asebenza ngokwandisa izitolo zomzimba wakho zemisipha ye-phosphocreatine - ifomu lesitoreji se-creatine ().

Lapho umthombo wakho omkhulu wamandla - i-adenosine triphosphate (ATP) yakho - usuphelile, umzimba wakho usebenzisa izitolo zawo ze-phosphocreatine ukwenza i-ATP eningi. Lokhu kusiza abasubathi ukuthi baziqeqeshe kanzima isikhathi eside, kukhulisa ama-hormone e-anabolic, futhi kusize ukusayinwa kwamaseli, phakathi kwezinye izinzuzo ().

Izinhlobo eziningi ze-creatine ziyatholakala, kufaka phakathi:

• mdali monohydrate
• creatine ethyl ester
• i-creatine hydrochloride (HCL)
• creatine gluconate
• i-createred ebunjiwe
• i-liquid creatine

Kodwa-ke, ifomu elijwayeleke kakhulu nelicwaningwe kahle yi-creatine monohydrate.

I-Creatine isiza ukuthuthukisa ukusebenza, isiza ukukhula kwemisipha, futhi inikeze ezinye izinzuzo eziningana. Isebenza ngokwandisa izitolo zomzimba wakho ze-phosphocreatine, ezisiza ukwenza i-ATP - umthombo wamandla womzimba wakho.

Uhlala isikhathi esingakanani?

Yize iningi lezengezo ze-creatine libala usuku lokuphelelwa yisikhathi olungaphakathi kweminyaka engu-2-3 yokukhiqizwa komkhiqizo, izifundo zibonisa ukuthi zingahlala isikhathi eside kakhulu kunalokho ().

Ikakhulukazi, i-creatine monohydrate powder izinze kakhulu futhi akunakwenzeka ukuthi ihlukane nomkhiqizo wayo wokudoti - i-creatinine - ngokuhamba kwesikhathi, noma emazingeni aphezulu okushisa.

I-creatine eguqulwe yaba yi-creatinine inamandla amancane kakhulu futhi akunakwenzeka ukuthi inikeze izinzuzo ezifanayo (,).

Isibonelo, ukubuyekezwa kwezifundo kutholile ukuthi i-creatine monohydrate powder ibonise kuphela izimpawu ezibonakalayo zokonakala ngemuva kweminyaka ecishe ibe yi-4 - noma ngabe igcinwe ezingeni lokushisa eliphakeme lika-140 ° F (60 ° C) ().

Ngakho-ke, isengezo sakho se-creatine monohydrate kufanele sihlale okungenani iminyaka engu-1-2 ngaphambi kosuku lokuphelelwa yisikhathi uma sigcinwe ezimweni ezipholile nezomile.

Uma kuqhathaniswa ne-creatine monohydrate, ezinye izinhlobo zalesi sithasiselo, njenge-creatine ethyl ester futhi ikakhulukazi izidalwa ezingamanzi, azizinzile futhi kungenzeka zibhidlike ngokushesha zibe yi-creatinine ngemuva kwezinsuku zazo zokuphelelwa yisikhathi ().

Lapho igcinwa ezimweni ezipholile nezomile, izithako ze-creatine monohydrate kufanele zihlale okungenani iminyaka engu-1-2 ngaphambi kosuku lokuphelelwa yisikhathi. Ezinye izinhlobo ze-creatine, ezifana nezinto ezidala uketshezi, ngeke zihlale isikhathi eside kakhulu ukudlula izinsuku zokuphelelwa yisikhathi.

Ngabe umdali ophelelwe yisikhathi angakugulisa?

Ngokuvamile, i-creatine ifundwe kahle futhi ithathwa njengephephile ukusebenzisa ().

Njengoba kunikezwe ukuthi i-creatine monohydrate izinzile kakhulu, kungenzeka ihlale iminyaka eminingana ngaphambi kosuku lokuphelelwa yisikhathi futhi akufanele idale noma yimiphi imiphumela engemihle engathandeki.

Futhi, kubalulekile ukuthi wazi ukuthi i-creatine eseyiyinhlekelele ayiphelelwe yisikhathi. Ngenkathi kungenzeka ukuthi ivezwe umswakama othile, kuhle ukuthi kudliwe. Kufanele kube namandla futhi akunakwenzeka ukuthi kukugulise.

Lokho kusho ukuthi, uma ubhavu wakho we-creatine ushiywe uvulekile izinsuku ezimbalwa ekamelweni lokushisa noma uvezwe inani elifanele loketshezi, lingalahlekelwa amandla ().

Ngaphezu kwalokho, yize i-clumpy creatine ilungile ukuthi ingadliwa, uma uqaphela ukuthi i-creatine yakho ishintshe umbala, yathuthukisa iphunga elinamandla, noma inambitha okungajwayelekile, kungcono uyeke ukuyithatha.

Izinguquko ezinjengalezi zingakhombisa ukuba khona kwamagciwane kepha mancane kakhulu amathuba okuthi zenzeke ngokujwayelekile, ngaphandle kokuthi isithasiselo sishiywe sivulekile izinsuku eziningi ekamelweni lokushisa.

Njengoba kunikezwe ukuthi i-creatine ayibizi kakhulu, uma unokukhathazeka ngokuthatha isidali esiphelelwe yisikhathi, ungathenga ubhavu omusha wokuthula kwengqondo.

I-creatine esedlule usuku lwayo lokuphelelwa yisikhathi akunakwenzeka ukuthi ikugulise. Ngoba ayibizi kakhulu, uma kukhona okukhathazayo, ungathenga ubhavu omusha wokuthula kwengqondo.

Okubalulekile

I-Creatine ingesinye sezithako zemidlalo ezithandwa kakhulu emhlabeni jikelele.

Uhlobo oluvame kakhulu lwe-creatine - creatine monohydrate - luzinzile ikakhulukazi futhi lungahlala iminyaka ethile ngaphambi kosuku lokuphelelwa yisikhathi ngaphandle kokulahlekelwa amandla.

Ngokwengeziwe, i-creatine esedlule usuku lwayo lokuphelelwa yisikhathi iphephile ukuthi ingadliwa futhi akufanele idale imiphumela emibi engafuneki uma igcinwe kahle ezimweni ezipholile nezomile.

Uma unentshisekelo yokuzama ukudala noma udinga ukugcwalisa izitolo zakho, ungathola kalula izinhlobo ezahlukahlukene ezitolo ezikhethekile naku-inthanethi.