Ingabe Ungathatha I-Creatine Eningi Kakhulu?

-Delile

• Yini i-creatine?
• Izinzuzo zokudalwa
• Ukusebenza kwezemidlalo
• Ukuguga okunempilo
• Impilo yobuchopho
• Amasu wokulinganisa
• Dala ukulayisha
• Umthamo wesondlo
• Ingabe i-creatine iphephile?
• Imiphumela emibi yokuthatha i-creatine eningi kakhulu
• Ukuqhakaza
• Ukungakhululeki esiswini
• Ukuthatha kakhulu i-creatine kuyize
• Okubalulekile

I-Creatine ingesinye sezithako zemidlalo ezithandwa kakhulu emakethe.

Isetshenziselwa ngokuyinhloko ikhono layo lokukhulisa usayizi wemisipha, amandla, namandla. Kungaba nezinye izinzuzo zezempilo ezihlobene nokuguga nokusebenza kobuchopho.

Kodwa-ke, njengoba i-mantra ihamba, okuningi akusikho okungcono.

Le ndatshana ichaza imininingwane ngezinzuzo zezempilo ze-creatine, imiphumela engemihle, kanye nolwazi lwesilinganiso.

Yini i-creatine?

I-creatine ikhiqizwa ngokwemvelo ngumzimba wakho ezinso zakho, isibindi, namanyikwe. Yenziwe ngama-amino acid amathathu - i-glycine, i-arginine, ne-methionine ().

Ngokwesilinganiso, wenza u-1-2 amagremu we-creatine ngosuku, agcinwa ikakhulu kwimisipha yakho yamathambo ().

Le nhlanganisela itholakala nasekudleni, ikakhulukazi imikhiqizo yezilwane njengenyama yenkomo, inkukhu, ingulube nenhlanzi. Ukudla okujwayelekile, oku-omnivorous kunikeza u-1-2 amagremu we-creatine ngosuku ().

Uma kuqhathaniswa nabantu abafaka inyama ekudleni kwabo, abadla inyama banamazinga aphansi ekhompiyutha agcinwe emisipheni yabo yamathambo (,).

Ngaphandle kokutholakala ngokwemvelo ekudleni okuningi, i-creatine iyatholakala ngefomu lokungezelela.

Yize kunezinhlobo ezahlukahlukene zalezi zithasiselo ezitholakalayo, i-creatine monohydrate iyifomu elifundwe kahle kakhulu, elisebenzayo nelingabizi kakhulu (,,,).

Isidalo senziwe ngokwemvelo ngumzimba wakho futhi singatholakala ngokudla kwakho kusuka kumikhiqizo yezilwane. I-Creatine monohydrate yifomu lokungezelela elihle kakhulu.

Izinzuzo zokudalwa

I-Creatine yaziwa kabanzi ngekhono layo lokuthuthukisa ukusebenza kwezemidlalo.

Kodwa-ke, ucwaningo lusanda kuphakamisa ukuthi izinzuzo ezingaba khona zalezi zithasiselo zingakhula ngaphezu kokusebenza kwezemidlalo ukukhuthaza ukuguga okunempilo nokuzuzisa impilo yobuchopho.

Ukusebenza kwezemidlalo

I-Creatine igcwalisa izitolo zomzimba wakho ze-adenosine triphosphate (ATP) - i-molecule egcina amandla futhi iphehla amaseli akho - ukunikeza amandla emisipheni yakho.

Lokhu kwanda kwamandla atholakalayo kukhonjisiwe ukukhulisa usayizi wemisipha, amandla, namandla.

Eqinisweni, ucwaningo lukhombisile ukuthi ama-creatine supplements angakhuphula izimpawu zokusebenza kwezemidlalo, kufaka phakathi amandla emisipha namandla, ngo-5-15% ().

Ukuguga okunempilo

Ucwaningo luphakamisa ukuthi ukuthatha izithasiselo ze-creatine kungasiza ekugcineni imisipha namathambo akho enempilo njengoba ukhula.

Ucwaningo olulodwa lwamasonto ayi-10 lukhombise ukuthi amadoda aneminyaka engama-59-77 afaka i-5 mg / iphawundi (10 mg / kg) ye-creatine ne-14 mg / kg (30 mg / kg) yamaprotheni akhule kakhulu emzimbeni wesisindo somzimba futhi anciphisa ukuwohloka kwamathambo , uma kuqhathaniswa nalabo abathathe i-placebo ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo kubantu abadala abadala abangama-405 kuthole ukuthuthuka okukhulu emisipheni yamandla namandla kulabo abangeze nge-5-22 gram ye-creatine kuhlangene nokuqeqeshwa kokumelana, uma kuqhathaniswa nalabo abenza ukuqeqeshwa kokumelana bodwa ().

Impilo yobuchopho

Izengezo ze-Creatine zikhonjisiwe ukukhulisa amazinga we-creatine ebuchosheni cishe nge-10%, engahle ithuthukise impilo yobuchopho (,).

Kucatshangwa ukuthi ukuthatha lezi zithasiselo kuthuthukisa ukusebenza kobuchopho ngokuthuthukisa ukunikezwa kwamandla ebuchosheni nokunikeza ukuvikeleka kwamaselula.

Kokunye ukuhlola, abantu abengeze ngama-gramu ayi-8 e-creatine ngosuku izinsuku ezinhlanu banciphisa ukukhathala kwengqondo ngesikhathi sokubala kwezibalo, uma kuqhathaniswa nalabo abathatha i-placebo ().

Ngokufanayo, ukubuyekezwa kwezifundo ezi-6 kutholakale ukuthi amanani we-5-20 gram yenkompiyutha angathuthukisa inkumbulo yesikhashana nokuhlakanipha kwabantu abaphilile ().

Izinzuzo zezempilo zomdali zingakhula ngaphezu kokusebenza kwezemidlalo ziye kwezinye izigaba, kufaka phakathi ukuguga okunempilo nempilo yobuchopho.

Amasu wokulinganisa

I-Creatine powder imvamisa ixutshwa namanzi noma ijusi futhi ithathwa ngaphambi noma ngemuva kokuzivocavoca.

Ungangeza nge-creatine ngenye yezindlela ezimbili.

Dala ukulayisha

Indlela ejwayelekile yokuthatha isengezo ngukuthi kwaziwa njengokulayisha kwe-creatine.

Ukulayishwa kwe-creatine kufaka ukuthatha ama-gramu angama-20-25 e-creatine, ehlukaniswe ngamanani alinganayo ama-4-5 izinsuku ezingama-5-7 ().

Ukulandela ukulayisha, ama-3-5 amagremu (14 mg / iphawundi noma ama-30 mg / kg) ngosuku kuyadingeka ukugcina izitolo zakho zemisipha ye-creatine ().

Inhloso yokulayisha ukugcwalisa amaseli akho emisipha nge-creatine ngokushesha ukuze uzithole izinzuzo zayo ngokushesha. Ukuzwa imiphumela ye-creatine, imisipha yakho kufanele igcwale ngokuphelele ngayo, okuvame ukuthatha izinsuku ezingama-5-7 zokulayisha.

Umthamo wesondlo

Ukweqa isigaba sokulayisha nokuthatha umthamo wesondlo wama-3-5 amagremu nsuku zonke kungenye indlela yokwengeza nge-creatine.

Le ndlela isebenza kahle njengokulayishwa kokudala, kepha kuthatha isikhathi eside kakhulu - ngokujwayelekile izinsuku ezingama-28 - ukuzwa izinzuzo ezifanayo (,).

Uma kuqhathaniswa nendlela yokulayisha, ukuthatha umthamo wesondlo isikhathi eside kungahle kube lula kakhulu, ngoba kubandakanya umthamo owodwa nje ngosuku kunemithamo emi-4-5 yansuku zonke.

Ungangeza nge-creatine ngenye yezindlela ezimbili. Ungalandela inqubo yokulayisha elandelwa ngumthamo wesondlo, noma ungeqa isigaba sokulayisha bese uthatha umthamo wesondlo isikhathi eside.

Ingabe i-creatine iphephile?

I-Creatine iyisengezo esiphephile, esifundwe kahle.

Ucwaningo kubantu abahlukahlukene alukhombisanga miphumela emibi yezempilo yokuthatha izithasiselo ze-creatine ngemithamo efinyelela ku-4-20 amagremu ngosuku izinyanga eziyishumi kuya eminyakeni emihlanu (,,).

Lokho kusho, kuvame ukucatshangwa ukuthi ukuthatha lezi zithasiselo kungalimaza impilo yezinso.

Kodwa-ke, ocwaningweni lwabantu abanesifo sikashukela sohlobo 2, isimo esingaphazamisa ukusebenza kwezinso, ukwengeza ngamagremu ama-5 okudala ngosuku amasonto ayi-12 akuzange kulimaze impilo yezinso ().

Noma kunjalo, izifundo zesikhathi eside kubantu abanezifo zezinso ziyashoda. Abantu abanokukhubazeka kwezinso noma labo abathatha imishanguzo kufanele bahlole nomhlinzeki wabo wezokunakekelwa kwempilo ngaphambi kokulekelela nge-creatine ukuqinisekisa ukuphepha.

Ngenkathi i-creatine ithathwa njengesengezo esiphephile, khumbula ukuthi ungahle ube nemiphumela engemihle ehlobene nokwenziwa ngokweqile.

I-Creatine inephrofayili yokuphepha eqinile futhi akunakwenzeka ukuthi idale imiphumela emibi uma isetshenziswa kumanani anconyiwe.

Imiphumela emibi yokuthatha i-creatine eningi kakhulu

Ngaphandle kwephrofayili eqinile yokuphepha ye-creatine, ukuthatha amanani amakhulu kunamanani anconyiwe akudingekile futhi kungahle kube nemiphumela emibi ethile.

Ukuqhakaza

Ukulayishwa kwe-creatine kungaholela ekuzuzeni okukhulu kwesisindo somzimba ngenxa yokwanda kokubili kwesisindo samanzi nokungenisa kwamanzi emisipheni yakho. Yize kungenangozi, lokhu kwanda kwesisindo somzimba kungadala ukuqunjelwa.

Isibonelo, olunye ucwaningo luthole ukuthi ukuthatha izithasiselo ze-creatine izinsuku ezingama-28, okubandakanya nesigaba sokulayisha, kwandise izisindo zomzimba zabahlanganyeli ngamakhilogremu angu-2.9 (1.3 kg), ngokwesilinganiso. Lokhu kuzuza kwesisindo kube nakho kokubili ukukhula kwemisipha nokugcinwa kwamanzi ().

Yize kungebona bonke abantu abahlangabezana nokuqunjelwa lapho bethatha izithasiselo, ungakwazi ukukunciphisa ngokweqa isigaba sokulayisha futhi uthathe umthamo wesondlo ka-3-5 amagremu ngosuku.

Ukungakhululeki esiswini

Ukuthatha kakhulu i-creatine ngasikhathi sinye kungaholela ekuphatheni kabi esiswini.

Isibonelo, kwesinye isifundo abasubathi abengeze ngama-gramu ayi-10 e-creatine kuhudo olulodwa olunolwazi, isisu esibuhlungu, nokubopha. Labo abengeze ngomthamo owodwa ongu-2-5-gram abazange babike imiphumela emibi efanayo ().

Lokho kusho ukuthi, uma ukhetha ukulandela umthetho olayishwayo, ungagwema le miphumela emibi ngokuthatha amagremu angama-20-25 we-creatine ahlukaniswe ngamanani alinganayo ama-4-5 usuku lonke.

Ukuthatha kakhulu i-creatine kuyize

Ukuthatha kakhulu i-creatine ngasikhathi sinye kungaholela ekuphatheni kabi esiswini nasekuqunjweni, futhi kuwukuchitha imali.

Ngemuva kokuthi imisipha yakho igcwele ngokugcwele nge-creatine, kunconywa ukuthi uthathe ama-3-5 amagremu (14 mg / iphawundi noma ama-30 mg / kg) nsuku zonke ukuze ugcine izitolo zemisipha ezifanele.

Ngoba le mali yanele ukugcina izitolo zakho zemisipha zigcwele, ukuthatha okungaphezu komthamo wesondlo onconyiwe kuzokudala ukuthi ukhiphe umdali ngokweqile ngomchamo wakho, njengoba umzimba wakho ukwazi ukugcina kakhulu ().

Yize i-creatine ingenye yezithako zemidlalo eziphephe kunazo zonke ezitholakalayo, ukuthatha okuningi kakhulu kuyonakalisa futhi kungadala ukuqaqamba kwesisu nokungakhululeki esiswini.

Okubalulekile

I-Creatine iyisengezo esithandwayo semidlalo esithathwa ngokuyinhloko ngenxa yekhono laso lokuthuthukisa ukusebenza kwezemidlalo.

Izifundo zibuye zaphenya i-creatine yezinye izinzuzo zezempilo ezingaba khona ezihlobene nokuguga nokusebenza kobuchopho.

Ngenkathi ukuthatha izithasiselo ze-creatine kubeka ubungozi obuncane uma kukhona ubungozi, ukuthatha kakhulu, ikakhulukazi ngesikhathi sesigaba sokulayisha, akudingekile futhi kungadala imiphumela emibi njengokuqunjelwa nokungajabuli kwesisu.