Leliphi elona xesha lilungileyo lokuthatha i-Creatine?

Umxholo

• Kutheni usithatha isidalo?
• Ukongezwa kwiintsuku ozilolonga ngazo
• Ngaba kufuneka uyithathe emva kokuba uzilolonge?
• Kukulungele ukuxhasa ngokufutshane ngaphambi okanye emva kokuzilolonga
• Ukongezwa kwiintsuku zokuphumla
• Ngaba Unokuthatha Nantoni Na?
• Umgca osezantsi

I-Creatine yenye yezona zixhobo ezisebenzayo zokuzilolonga.

Izifundo ezininzi zibonise ukuba yonyusa amandla kunye nobunzima bemisipha (,,).

Uphando olubanzi lubonakalisile ukuba kukhuselekile ukusebenzisa (,,).

Kodwa ngelixa usenokwazi ukuba ukudala kuyakhuseleka kwaye kuyasebenza, kubonakala ngathi kukho ukudideka malunga nelona xesha lilungileyo lokuthatha.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nokuba ungayithatha nini i-creatine.

Kutheni usithatha isidalo?

I-creatine yimolekyuli efumaneka ngokwendalo kwiiseli zakho.

Ikwayindlela yokutya edume kakhulu efundwe ngokubanzi.

Ukuthatha i-creatine njengesongezelelo kunokunyusa imeko yoxinaniso kwiiseli zakho, okukhokelela kwizibonelelo zempilo kunye nokusebenza (,,).

Ezi zibonelelo zibandakanya ukuphucula ukusebenza komzimba kunye nempilo yemisipha, kunye nezibonelelo ezinokubakho ze-neurological, ezinje ngokuphuculwa kokusebenza kwengqondo kubantu abadala (,,,).

Izifundo zibonise ukuba i-creatine inokunyusa ukuzuza kwamandla kwinkqubo yoqeqesho lobunzima malunga ne-5-10%, ngokomndilili (,,).

Ezi zibonelelo zentsebenzo zinokwenzeka ngenxa yendima ebalulekileyo yokudala kwimveliso yamandla eselula ().

Kulabo bafuna ukwandisa amandla emisipha kunye nokukhuthaza impilo iyonke, sisongezelelo ekufanele ukuba siqwalaselwe.

I-Creatine sisongezelelo esikhuselekileyo nesisebenzayo esinezibonelelo ezininzi zempilo kunye nokusebenza.

Ukongezwa kwiintsuku ozilolonga ngazo

Ngeentsuku zokuzilolonga, zintathu iindlela eziphambili onokukhetha kuzo malunga nokuthatha ixesha lokudala.

Ungayithatha kungekudala ngaphambi kokuba wenze umthambo, kungekudala emva kokuba wenze umthambo okanye ngexesha elithile elingasondelanga xa usenza umthambo.

Olunye ukhetho kukwahlula idosi yakho yemihla ngemihla kwaye uluthathe usuku lonke.

Ngaba kufuneka uyithathe emva kokuba uzilolonge?

Abaphandi abaliqela bazamile ukufumana elona xesha lilungileyo lokuthatha izongezo zokudala.

Olunye uphononongo luvavanye ukuba ngaba lwalusebenza ngakumbi kumadoda amadala ukusebenzisa iigrama ezintlanu zokwenza ngaphambi okanye emva kokuzilolonga ().

Ngexesha lokufundwa kweeveki ezine, abathathi-nxaxheba baqeqesha ubunzima kwiintsuku ezintlanu ngeveki kwaye bathatha ukudala ngaphambi okanye emva kokuzilolonga.

Ekupheleni kophononongo, ukonyuka okukhulu kobunzima obucekeceke kunye nokuhla okukhulu kubunzima bamanqatha kubonwe kwiqela elithathe indalo emva kokuzivocavoca.

Nangona kunjalo, olunye uphando luxele ukuba akukho mahluko phakathi kokuyithatha ngaphambi okanye emva kokuzilolonga ().

Ngokubanzi, ngokusekwe kuphando olunqongopheleyo olukhoyo, akucaci nokuba kukho umahluko othembekileyo phakathi kokuthatha i-creatine ngaphambi okanye emva kokuzilolonga.

Kukulungele ukuxhasa ngokufutshane ngaphambi okanye emva kokuzilolonga

Kubonakala ngathi ukongeza ngaphambi nje okanye emva kokuzilolonga kunokuba bhetele kunokuxhasa ixesha elide ngaphambi okanye emva kokuzilolonga.

Isifundo esinye seeveki ezili-10 sibonelele ngesongezelelo sokutya esine-creatine, ii-carbs kunye neeprotein kubantu abadala abaqeqeshiweyo ().

Abathathi-nxaxheba bahlulwe baba ngamaqela amabini. Elinye iqela lithathe isongezelelo kwangoko ngaphambi nasemva kokuzilolonga, ngelixa elinye iqela lithathe isongezelelo kusasa nangokuhlwa, ukuze ungasondeli ekusebenziseni.

Ekupheleni kwesifundo, iqela elithathe isongezelelo kufutshane nokuzilolonga lafumana umsipha kunye namandla kuneqela elithathe isongezelelo kusasa nangokuhlwa.

Ngokusekwe kolu phando, kungangcono ukuthatha i-creatine kufutshane nokuzilolonga, endaweni yelinye ixesha losuku.

Umzekelo, ungathatha idosi yonke emva kokuba uzilolonge okanye wahlule idosi, uthatha isiqingatha sayo ngaphambi kokuba wenze umthambo kunye nesiqingatha emva koko.

Elona xesha lilungileyo lokuthatha i-creatine alicacanga ncam, kodwa kusenokwenzeka ukuba kuyinzuzo ukuyithatha xa usenza umthambo.

Ukongezwa kwiintsuku zokuphumla

Ukongezwa kwexesha kwiintsuku zokuphumla kunokwenzeka ukuba kubaluleke kakhulu kunokuba kusebenze kwiintsuku zokuzilolonga.

Injongo yokongeza kwiintsuku zokuphumla kukugcina umxholo wemisipha yakho iphakanyisiwe.

Xa uqala ukongeza ngokudaliweyo, "isigaba sokulayisha" sicetyiswa ngokwesiqhelo. Eli nqanaba libandakanya ukuthatha izixa eziphezulu (malunga ne-20 gram) malunga neentsuku ezintlanu ().

Oku kwandisa ngokukhawuleza umxholo wokudala wezihlunu zakho kwiintsuku ezininzi ().

Emva koko, idosi esezantsi yemihla ngemihla yesondlo ye-3-5 yeegram iyacetyiswa ().

Ukuba uthatha idosi yesondlo, injongo yokongeza kwiintsuku zokuphumla kukugcina amanqanaba aphezulu okudala kwimisipha yakho. Ngokubanzi, mhlawumbi ayenzi mahluko mkhulu xa uthatha le dose.

Nangona kunjalo, kunokuba luncedo ukuthatha isongezelelo ngokutya, njengoko kuxoxwe ngokulandelayo.

Xa uthatha umyili ngeentsuku zokuphumla, ixesha elibekiweyo alibalulekanga kuneentsuku ozilolonga ngazo.Nangona kunjalo, kunokuba ngumbono olungileyo ukuyithatha ngesidlo.

Ngaba Unokuthatha Nantoni Na?

Ngelixa izibonelelo zokuncedisa nge-creatine zimiselwe kakuhle, abantu abaninzi bayazibuza ukuba zingandiswa njani ezo zinto.

Abaphandi bazamile ukongeza ezinye izinto, kubandakanya iiprotein, iicarbs, iiamino acid, isinamon kunye nezinto ezahlukeneyo ezisekwe kwizityalo ukwandisa ukusebenza kwazo (,,,,).

Izifundo ezininzi ziye zaxela ukuba ukutya ii-carbs nge-creatine kuyonyusa ubungakanani bokuthathwa yimisipha yakho (,,).

Nangona kunjalo, ezinye izifundo zibonise ukuba ukongeza ii-carbs aziboneleli zibonelelo zentsebenzo zongeziweyo (,).

Ngaphezulu, ezinye zezifundo zisebenzisa iidosi eziphantse zayi-100 yeecarbs, okanye malunga neekhalori ezingama-400 (,).

Ukuba awudingi ezi khalori zongezelelweyo, ukugqithisa kungakhokelela ekuzuzeni ubunzima.

Ngokubanzi, kunokuba nezibonelelo zokusebenzisa i-creatine kunye ne-carbs ngaxeshanye, kodwa ii-carbs ezingaphezulu zinokukubeka emngciphekweni wokusebenzisa iikhalori ezininzi.

Isicwangciso esiliqili iya kuba kukuthatha ukudala xa uhlala usitya isidlo esiqulathe i-carb, kodwa hayi ukusebenzisa ii-carbs ezingaphaya kokutya okuqhelekileyo.

Ikwaluvo olulungileyo ukutya iproteni kunye nokutya, njengoko iiprotein kunye neeamino acid zinokunceda ekunyuseni ubungakanani bomzimba wakho ogcina isidalo ().

Ngamanye amaxesha izithako zongezwa kwi-creatine ukwandisa ukusebenza kwayo. IiCarbs zinokukwenza oku, kwaye icebo elilungileyo kukuthatha i-creatine xa usitya isidlo esinee-carbs kunye neeprotein.

Umgca osezantsi

I-Creatine sisongezelelo esikhuselekileyo nesisebenzayo, kodwa elona xesha lilungileyo lokuyithatha kuyaxoxwa ngaso.

Ngeentsuku zokuzilolonga, uphando lubonisa ukuba kungangcono ukuthatha i-creatine kungekudala ngaphambi okanye emva kokuzilolonga, kunokuba kudala ngaphambi okanye emva.

Ngeentsuku zokuphumla, kunokuba luncedo ukuyithatha ngokutya, kodwa ixesha elibekiweyo alibalulekanga njengeentsuku zomthambo.

Ngapha koko, ukuthatha i-creatine kunye nokutya okuqukethe i-carbs kunye neprotein kunokukunceda wandise izibonelelo.