Ungayithatha kanjani i-creatine supplement

-Delile

• Ungamthatha kanjani umdali
• 1. Ukwengeza izinyanga ezintathu
• 2. Ukwengezwa ngokugcwala ngokweqile
• 3. Ukwengeza kwe-cyclic
• Yini i-creatine?
• Imibuzo ejwayelekile
• 1. Ngasiphi isikhathi sosuku kunconywa ukuthatha i-creatine?
• 2. Ingabe ukuthatha i-creatine akulungile kuwe?
• 3. Ngabe ukudalwa kwe-creatine?
• 4. Ngabe i-creatine ingasetshenziselwa ukunciphisa isisindo?
• 5. Ngabe i-creatine iphephile kubantu asebekhulile?

I-Creatine iyisengezo sokudla esisetshenziswa ngabasubathi abaningi, ikakhulukazi abasubathi abasezindaweni zokwakha umzimba, ukuqeqeshwa kwesisindo noma ezemidlalo ezidinga ukuqhuma kwemisipha, njengokuphrinta. Lesi sithasiselo sisiza ekutholeni isisindo esinciphile, sandisa ububanzi be-fiber yemisipha futhi sithuthukise ukusebenza komzimba, kanye nokusiza ekuvikeleni ukulimala kwezemidlalo.

I-Creatine yinto ekhiqizwa ngokwemvelo izinso, amanyikwe nesibindi, futhi isuselwa kuma-amino acid. Izithasiselo zale nhlanganisela zingathathwa cishe izinyanga ezi-2 kuye kwezi-3, ngaphansi kokuqondisa kukadokotela, isazi sokudla okunempilo noma isazi sokudla, okuhluka ngomthamo wesondlo phakathi kuka-3 no-5 g ngosuku ngokwesisindo nangesikhathi esilinganiselwe

Ungamthatha kanjani umdali

Isengezo se-Creatine kufanele senziwe ngaphansi kokuqondiswa udokotela noma isazi sokudla okunempilo futhi kufanele sihambisane nokuqeqeshwa okunamandla nokudla okwanele ukuze sikwazi ukwengeza ukwanda kwemisipha.

Izithako zokwengeza zingathathwa ngezindlela ezi-3 ezihlukene, futhi zonke zingaba nezinzuzo ekukhuphukeni kwesisindo semisipha, okungukuthi:

1. Ukwengeza izinyanga ezintathu

I-creatine supplementation yezinyanga ezi-3 iyifomu esetshenziswa kakhulu, kusetshenziswa u-2 kuye ku-5 amagremu we-creatine ngosuku izinyanga ezi-3 kukhonjisiwe, lapho-ke kunconywa ukuthi ume inyanga engu-1 ukuze kuqalwe omunye umjikelezo ngemuva kwalokho, uma kunesidingo.

2. Ukwengezwa ngokugcwala ngokweqile

Isengezo se-Creatine ngokugcwala ngokweqile siqukethe ukuthatha isisindo esingu-0.3 g / kg phakathi nezinsuku ezi-5 zokuqala, kwehlukanisa umthamo ophelele ngezikhathi ezi-3 kuye kwezingu-4 ngosuku, okuthanda ukugcwala kwemisipha.

Ngemuva kwalokho, kufanele wehlise umthamo ube ngama-gramu ama-5 ngosuku amasonto ayi-12, futhi ukusetshenziswa kwe-creatine kufanele njalo kuhambisane nokuqeqeshwa kwesisindo okujwayelekile, okufanele ngokukhethekile kuqondiswe ngungoti wezemfundo yomzimba.

3. Ukwengeza kwe-cyclic

Enye indlela yokuthatha i-creatine ihamba ngokweqile, equkethe ukuthatha amagremu ama-5 nsuku zonke cishe amasonto ayisithupha bese uthatha ikhefu lamaviki amathathu.

Yini i-creatine?

I-Creatine iyisengezo esingabizi kakhulu esingasetshenziselwa izinhloso ezahlukahlukene, sisebenzela:

• Nikeza amandla emicu yemisipha, ugweme ukukhathala kwemisipha futhi uncamela ukuqeqeshwa kwamandla;
• Lungiselela ukuvuselelwa kwemisipha;
• Thuthukisa ukusebenza ngesikhathi somsebenzi womzimba;
• Khulisa ivolumu yemisipha, njengoba ithuthukisa ukuqoqwa koketshezi ngaphakathi kwamaseli;
• Thuthukisa inzuzo yemisipha engenamafutha.

Ngaphezu kokuthola izinzuzo ezihlobene nomsebenzi womzimba, ezinye izifundo zikhomba nokuthi i-creatine inomsebenzi wokuvikela, ukuvimbela nokunciphisa ukuqina kwezifo ezingenayo i-neurodegenerative, njengesifo sika-Parkinson, isifo sikaHuntington kanye ne-muscular dystrophy.

Ngaphezu kwalokho, lesi sithasiselo singaba nemiphumela emihle nezinzuzo uma sisetshenziswa njengomphelelisi ekwelapheni isifo sikashukela, i-osteoarthritis, i-fibromyalgia, i-cerebral kanye ne-ischemia yenhliziyo nokudangala.

Bona ukuthi ungadlani ngaphambi nangemva kokuqeqeshwa ngokubuka le vidiyo kusuka kusazi sethu sokudla:

Imibuzo ejwayelekile

Eminye imibuzo ejwayelekile mayelana nokusetshenziswa kwe-creatine yile:

1. Ngasiphi isikhathi sosuku kunconywa ukuthatha i-creatine?

Isidalwa singathathwa nganoma yisiphi isikhathi sosuku, ngoba sinomphumela wokuqoqeka emzimbeni futhi asikho ngokushesha, ngakho-ke asikho isidingo sokuthatha isengezo ngesikhathi esithile.

Kodwa-ke, ukuthola izinzuzo eziningi, kunconywa ukuthi i-creatine ithathwe ngemuva kokuqeqeshwa kanye ne-high glycemic index carbohydrate, ukuze kukhiqizwe inani eliphakeme le-insulin futhi ngaleyo ndlela lithwalwe ngumzimba kalula.

2. Ingabe ukuthatha i-creatine akulungile kuwe?

Ukuthatha i-creatine kumithamo enconyiwe akukubi emzimbeni, ngoba imithamo enconyiwe iphansi kakhulu, okusho ukuthi akukho okwanele ukusinda izinso noma isibindi.

Kodwa-ke, indlela ephephe kunazo zonke yokuthatha i-creatine ukuqapha udokotela noma isazi sokudla, njengoba kubalulekile ukuhlonipha imithamo enconywe ngokomthetho futhi uhlole imiphumela yayo emzimbeni ngezikhathi ezithile. Ngaphezu kwalokho, kubalulekile ukuthi labo abajwayeza ukuzivocavoca umzimba benze ukudla okwanele, okuqinisekisa ukugcwaliswa kwamandla nokuvuselelwa okulungile kwemisipha.

Abantu abanezinkinga zezinso noma zesibindi kufanele babonane nodokotela wabo ngaphambi kokudla lesi sengezo.

3. Ngabe ukudalwa kwe-creatine?

I-creatine ngokuvamile ayibangeli ukuzuza kwesisindo, noma kunjalo, omunye wemiphumela yokusetshenziswa kwayo ukuvuvukala kwamaseli emisipha, okwenza imisipha ivuvuke kakhulu, kepha akuhlobene nokugcinwa kwamanzi. Kodwa-ke, kunezinhlobo ezithile ze-creatine ezinezinye izinto ezakha i-creatine, njenge-sodium, isibonelo, le nto ebhekene nokugcinwa kwamanzi.

Ngakho-ke, kubalulekile ukuthi i-creatine ikhonjiswe ngudokotela noma isazi sokudla, futhi kufanele isetshenziswe njengokuyalelwa, ngaphezu kokunaka ilebula lomkhiqizo.

4. Ngabe i-creatine ingasetshenziselwa ukunciphisa isisindo?

Cha, i-creatine ikhonjisiwe ukukhulisa usayizi wamandla nemisipha, ngaleyo ndlela ithuthukise ukusebenza komzimba futhi, ngakho-ke, akunconyelwa ukwehlisa isisindo.

5. Ngabe i-creatine iphephile kubantu asebekhulile?

Ubufakazi besayensi obuhlobene nokusetshenziswa kwe-creatine ngabantu asebekhulile bunqunyelwe, kepha, ngokwezifundo ezithile, abubangeli izinkinga ezinobuthi, isibindi noma izinso ngakho-ke, i-International Society for Sports Nutrition ibheka ukusetshenziswa kwayo njengokuphephile.

Kodwa-ke, inhloso ukufuna izeluleko zesazi sokudla ukuze kwenziwe ukuhlolwa okuphelele futhi kudwetshwe uhlelo lokudla okunempilo nezidingo zomuntu, ngaphezu kokubala inani nesikhathi umdali okufanele asetshenziswe ngokuphepha.