Iinkonzo kunye neengozi zokuxuba i-Creatine kunye neCaffeine

Umxholo

• Uthini uphando
• Akukho mpembelelo kubunzima bomzimba obuthathaka
• Ingabangela ukungakhululeki okuphakathi kokugaya
• Akukho phuculo kwintsebenzo
• Inokuba negalelo ekuphelisweni komzimba
• Iinkonzo kunye neengxaki zokudibanisa i-creatine kunye ne-caffeine
• Iinkonzo
• Bendlela
• Zeziphi ezona ndlela zilungileyo zokuxuba izidalo kunye nekofu?
• Zeziphi ezona zinto ziluncedo zokudibanisa?
• Ukuthatha

Ukuba usebenzisa i-creatine ukunceda ukuphucula ukuzivocavoca kwindawo yokuzivocavoca okanye ukwakha ubunzima bemisipha, unokufuna ukujonga ngokusondeleyo kwindlela i-creatine kunye ne-caffeine esebenzisana ngayo.

Abaphandi bafumana iziphumo ezixubeneyo. Olunye uphononongo lufumanise ukuba icaffeine iyazicima naziphi na izibonelelo ezixelwe ngumdali. Abanye bafumanisa ukuba i-creatine kunye ne-caffeine ayisebenzisi konke konke, ngaphandle kokungahambi kakuhle kokugaya ukutya.

Qhubeka ufunda ukuze ufumane ukuba uthini uphando, kunye neenzuzo kunye neengozi kunye neendlela ezilungileyo zokusebenzisa i-creatine kunye ne-caffeine kunye.

Uthini uphando

Akukho mpembelelo kubunzima bomzimba obuthathaka

Uphononongo luka-2011 kwiigundane zebhabhi lufumene ukuba iidosi eziphezulu ezidityanisiweyo ze-creatine kunye ne-caffeine azinampembelelo kubunzima bomzimba weempuku.

Bona uyenzile ukufumanisa ukuba ukusebenzisa icaffeine kuphela kuye kwathoba ukuba zingaphi ipesenti yobunzima babo obuneenqatha zomzimba.

Uphando malunga nonxibelelwano phakathi kokuyilwa kunye necaffeine lufumene iziphumo ezifanayo.

Ingabangela ukungakhululeki okuphakathi kokugaya

Ukuthatha i-creatine kunye ne-caffeine ngaxeshanye kunokubangela iziphumo ebezingalindelekanga ezenziwa yimisipha yakho emva kokuzilolonga, kunye nakwiphepha lesisu (GI) elinokuthi licime omnye komnye.

Nangona kunjalo, kwi-54 yamadoda asebenzayo ngokwasemzimbeni afumanise ukuba i-creatine kunye ne-caffeine ayisebenzi kwaphela, ngaphandle kokungonwabisi kokugaya ukutya oku-4 kumadoda nje.

Akukho phuculo kwintsebenzo

Icala le-flip lophando kukuba akukho phuculo lwenziweyo kwafunyanwa konke ukuyila ngokwalo okanye ngokudityaniswa ne-caffeine xa kuthelekiswa ne-placebo kwi.

Inokuba negalelo ekuphelisweni komzimba

Kucetyisiwe ukuba oyena nobangela we-caffeine echazwe kwi-creatine inokuba nenxaxheba ngakumbi kwinqanaba lakho lokuhambisa amanzi kunokunxibelelana okuthile phakathi kwezi zimbini.

Ukusela iitoni zecaffeine kunokubangela ukuba umzimba wakho ulahlekelwe ngamanzi amaninzi ukwenza ukuba indalo isebenze.

I-Caffeine ngumchamo. Oku kuthetha ukuba kukwenza uchame rhoqo kwaye ukhuphe ulwelo olongezelelekileyo emzimbeni wakho.

Ukuba awuseli manzi ngokwaneleyo ngexesha lokuzilolonga, ungaphulukana ngokukhawuleza namanzi amaninzi emzimbeni kwaye uphelelwe ngamanzi emzimbeni.

Iziphumo ezifumanekayo zokuba ukuphelelwa ngamanzi emzimbeni kunganciphisa ukusebenza kwakho komzimba kunye namandla.

Iinkonzo kunye neengxaki zokudibanisa i-creatine kunye ne-caffeine

Nazi ezinye zeenzuzo kunye neengozi onokufuna ukuzigcina engqondweni ngokudibanisa i-creatine kunye ne-caffeine.

Iinkonzo

• Ukudala kuqinisekisa ukuba unamandla ngokwaneleyo xa usenza umthambo ngokwandisa into ebizwa ngokuba yi-phosphocreatine kwimisipha yakho. Oku kunceda iiseli zakho, imolekyuli engundoqo ekubeni namandla xa usenza umthambo.
• Kwangelo xesha, icaffeine ikunceda uhlale ulumkile kwaye unamandla ngokumisa iprotein ebizwa ngokuba yi-adenosine ekubambeni kwii-receptors kwingqondo yakho ezikwenza wozele. Oku kunokukukhuthaza ukuba uqalise ukuzilolonga kwaye ugcine uqhubeka.
• I-Creatine ibonakalisile ergogenic izibonelelo -Oku kuthetha ukuba ingqinisisiwe (kwaye ikhuselekile!) I-Caffeine inezibonelelo zokuqonda, kuba yinto engokwengqondo evuselela inkqubo yakho yemithambo-luvo. Ukudityaniswa kwezi zimbini kunokukwenza uzive uphuculwe emzimbeni nasengqondweni.

Bendlela

• Iziphumo zomchamo zecaffeine eninzi zinokukuthomalalisa amanzi emzimbeni. Ukuphelelwa ngamanzi emzimbeni kungenza kube nzima ukugcina ukuzilolonga kwakho kuhamba kwaye wakhe ubunzima bemisipha xa uthatha i-creatine.
• Zombini i-creatine kunye ne-caffeine zinokubangela ukungonwabisi kokugaya ukutya. I-caffeine ngakumbi inokunyusa ukuhla kwamathumbu okubangelwa yimisipha yamathumbu evuselelwa kukusetyenziswa kwe-caffeine.
• I-Creatine kunye ne-caffeine edibeneyo inokuphazamisa umjikelo wakho wokulala. Ngelixa icebo lokuyila licetyisiwe, icaffeine, ngakumbi ukuba uyisebenzisa ngaphantsi kweeyure ezingama-6 ngaphambi kokulala.

Zeziphi ezona ndlela zilungileyo zokuxuba izidalo kunye nekofu?

Nazi ezinye zeendlela ezilungileyo zokuthatha ikofu yokuyila nokusela:

• Hlala hydrated. Ukuba wenza umthambo kakhulu kwaye usela ikofu eninzi (300 mg okanye nangaphezulu ngemini), cinga ukusela amanzi amaninzi. Buza ugqirha ukuba lingakanani inani elinempilo lamanzi kwimpilo yakho nakwimetabolism.
• Nciphisa ukutyiwa kwecaffeine. Inani elichanekileyo liyahluka kumntu ngamnye, kodwa kuya kufuneka uzame ukuba ungabikho ngaphezulu kwe-400 mg ye-caffeine ngosuku.
• Musa ukusela i-caffeine iiyure ezingama-6 okanye ngaphantsi ngaphambi kokulala. Okukhona usela ikofu ngexesha lokulala, kokukhona kuya kukugcina uphapheme ebusuku. Nciphisa i-caffeine yakho yokutya (kwaye, ukuba kunokwenzeka, ukusebenza kwakho) kusasa okanye emva kwemini.
• Tshintshela kwi-decaf. Ikofu ene-caffeine ine-caffeine yeshumi okanye ngaphantsi njengekomityi yekofu eqhelekileyo. Oku kuthetha ukuba mancinci amathuba okukuhambisa amanzi emzimbeni kwaye ngaphezulu kokungavumi ukukugcina ebusuku ukuba unayo kamva emini.

Zeziphi ezona zinto ziluncedo zokudibanisa?

Nazi ezinye izinto ezidityanisiweyo zokudityaniswa (kwiigrama) onokuzama:

• 5 g indalo
• 50 g protein
• 47 g yeecarbohydrate

Olu dibana lonyusa ugcino lomzimba wakho ngokudala ukuya kuthi ga.

• 10 g uyilo
• I-75 g dextrose
• 2 g itaurine

Le combo, kunye nezinye iivithamini ezisisiseko kunye neeminerals, inokunceda ukwakha ubunzima bemisipha kunye nokulawulwa ziijeni zakho, kubandakanya nokulungiswa kweeseli.

• 2 g caffeine, taurine, kunye neglucuronolactone
• 8 gL-leucine, L-valine, L-arginine, L-glutamine
• 5 g di-creatine citrate
• 2.5 g β-alanine

Le ndibaniselwano inamandla, ibekwe ndawonye kwi-500 milliliters (ml) yamanzi, ukunceda abantu ukuba basebenzise kwaye bahlale begxile ixesha elide, kunye nokuziva bediniwe emva kozilolonga.

Ukuthatha

Thetha nogqirha ngaphambi kokuba ungeze i-creatine okanye i-caffeine kwisidlo sakho, okanye wenze utshintsho olukhulu kumthamo. Oku kuyinyani ngakumbi ukuba unokongeza zombini ngaxeshanye, okanye utshintsha ukuzilolonga kwakho okanye umsebenzi ngokwasemzimbeni ngokubanzi.

Xa uthathwe ngamanani amodareyithayo kwaye unolwazi oluthile ngendlela ekuchaphazela ngayo kanye kanye, i-creatine kunye ne-caffeine ethathwe kunye akufuneki ibenakho ukuhlangana okungalunganga emzimbeni wakho okanye ifuthe elibi ekusebenzeni kwakho. Ngapha koko, ezi zimbini zinokuncedisana ngokufanelekileyo.

Kodwa ngokuqinisekileyo ininzi into elungileyo enezinto zombini. Sukuzilayisha ngokwakho kwi-creatine okanye kwi-caffeine ukuba ucwangcisa ukusebenza rhoqo, ukwakha izihlunu, okanye ukugcina ishedyuli yokulala rhoqo.