I-Protein ye-Creatine kunye ne-Whey: Ngaba kufuneka uzithathe zozibini?

Umxholo

• Yintoni i-creatine kunye ne-whey protein?
• Yila
• I-Whey protein yomgubo
• Zombini zikhuthaza inzuzo yemisipha
• Ngaba ufanele ubathathe kunye?
• Umgca wezantsi

Kwihlabathi lezemidlalo isondlo, abantu basebenzisa izongezo ezahlukeneyo ukukhulisa ukusebenza kwabo kunye nokwenza ngcono ukubuyisela imithambo.

I-Creatine kunye ne-whey protein yimizekelo emibini eyaziwayo, eneenkcukacha ezininzi ezixhasa ukusebenza kwazo.

Ngelixa iimpembelelo zabo zifana kwezinye iimeko, ziindidi ezahlukeneyo zendlela ezisebenza ngeendlela ezahlukeneyo.

Eli nqaku liphonononga ukuba yintoni i-creatine kunye ne-whey protein powder, umahluko ophambili, nokuba kuyafuneka ukuba ubathathe kunye ukuze ufumane izibonelelo ezifanelekileyo.

Yintoni i-creatine kunye ne-whey protein?

Ukudala kunye neprotey ye-whey ineendlela ezizodwa zemolekyuli kwaye zisebenza ngokwahlukileyo emzimbeni wakho.

Yila

I-Creatine yinkomfa ye-organic eveliswa ngokwendalo kwiiseli zakho zemisipha. Inceda ukuveliswa kwamandla ngexesha lokuzivocavoca ngamandla okanye ukuphakamisa okunzima.

Xa uthathwe kwifom yokongeza, ukudala kunokunceda ukwandisa ubunzima bemisipha, amandla, kunye nokwenza umthambo ().

Isebenza ngokwandisa ivenkile ye-phosphocreatine kwiimisipha zakho. Le molekyuli inceda imveliso yamandla okwexeshana kwezihlunu ().

I-Creatine ikwafumaneka kukutya okuninzi, ngakumbi iimveliso zenyama. Nangona kunjalo, imali iyonke onokuyifumana ngokutya inyama incinci. Kungenxa yoko le nto abantu abaninzi bejonge ukwandisa ubunzima bemisipha kunye nokusebenza bethatha izongezo zokudala.

I-Creatine kwifom yokuncedisa iveliswa ngokufanelekileyo kwibhubhoratri yorhwebo. Eyona fomu ixhaphakileyo kukudala i-monohydrate, nangona ezinye iindlela zikhona ().

I-Whey protein yomgubo

Whey yenye yeeprotein eziphambili ezifumaneka kwiimveliso zobisi. Ihlala iyimveliso ephuma kwimveliso yetshizi kwaye ingahlulwa yodwa yenze umgubo.

Ngokomgangatho weprotein, i-whey iphezulu kuluhlu, yiyo loo nto izongezo zayo zithandwa kakhulu phakathi kwabakhi bomzimba nakwezinye iimbaleki.

Ukutya iiprotheyini ze-Whey emva kokuphuma komzimba kuye kwaxhunyaniswa nokubuyiselwa okuphuculweyo kunye nokwanda kobunzima bemisipha Ezi zibonelelo zinokunceda ukuphucula amandla, amandla, kunye nokusebenza kwemisipha (,).

Ukufumana umthombo olungileyo weprotein emva kokuxhathisa umthambo kubalulekile ekwandiseni ukwakha izihlunu. Malunga ne-20-25 gram yeprotheni sisixa esifanelekileyo ukujolisa kuso ().

I-Whey protein powder ingaba yindlela efanelekileyo yokuhlangabezana nale ngcebiso, ngokuqwalasela i-25-gram yokukhonza inika i-20 gram yeprotheni.

I-Creatine yinkomfa yezinto eziphilayo, xa ithathwa njengesongezelelo, inokukunceda ukwandisa ubunzima bemisipha, amandla kunye nokusebenza komzimba. Iprotey ye-Whey yiprotein yobisi edla ngokusetyenziswa kunye nokuzivocavoca umzimba ukunyusa ubunzima bemisipha kunye namandla.

Zombini zikhuthaza inzuzo yemisipha

Zombini i-creatine kunye ne-whey protein powder ziye zaboniswa ukuba zikhulise ubunzima bemisipha xa zithathwa ngokudibanisa nokuzilolonga (,).

Ukudala kuyonyusa umthamo wokuzilolonga ngexesha lokuzilolonga ngamandla. Oku kukhokelela ekuphuculeni ukubuyela kwimeko yesiqhelo kunye nokulungelelaniswa nokwanda kobunzima bemisipha ().

Okwangoku, ukungenisa iiprotein ze-whey ngokudibeneyo kunye nokuzivocavoca umzimba kunika umzimba wakho umgangatho ophezulu weprotheni, ukonyusa ukwenziwa kweprotein yemisipha kunye nokukhokelela ekunyukeni kwempembelelo yemisipha ekuhambeni kwexesha).

Ngelixa zombini i-creatine kunye ne-whey protein zikhuthaza ukuzuza kwezihlunu, zahlukile ngeendlela ezisebenza ngayo. I-Creatine yonyusa amandla kunye nobunzima bemisipha ngokwandisa amandla omthambo, ngelixa iprotein ye-Whey ikwenza oko ngokukhuthaza ukwanda kweprotein yemisipha.

Zombini ii-whey protein kunye ne-creatine supplements zibonise ukuba zonyusa ubunzima bemisipha, nangona zikwenza ngeendlela ezahlukeneyo.

Ngaba ufanele ubathathe kunye?

Abanye abantu bacebise ukuba ukuthatha iiprotey ye-whey kunye nokudala kunye kunokukhokelela kwizibonelelo ezingaphaya kwezo zinxulunyaniswa nokuthatha enye kuphela.

Nangona kunjalo, uphononongo oluninzi lubonakalisile ukuba oku akunjalo.

Olunye uphononongo kumadoda angama-42 aphakathi nangaphezulu afumanise ukuba abathathi-nxaxheba khange bafumane naluphi na uhlengahlengiso kuqeqesho xa bethatha iiprotey ze-Whey kunye ne-creatine, xa kuthelekiswa nokuthatha isongezo sodwa ().

Ukongeza, uphononongo olwenziwe kwabasetyhini abaqeqeshwe ngo-18 bafumanisa ukuba abo bathathe iprotein ye-whey kunye ne-creatine yeeveki ezisi-8 abanamava kubunzima bemisipha nangamandla kunabo bathatha iprotein yodwa ().

Iziphumo zibonakala zibonisa ukuba akukho sibonelelo songeziweyo sokuthatha iprotein ye-whey kunye nokudala kunye. Nangona kunjalo, abanye abantu banokugqiba kwelokuba babathathe kunye ukulungiselela ().

Ukongeza, akukho bungqina bokuba ukuthatha i-creatine kunye ne-whey protein ngaxeshanye kubangela naziphi na iziphumo ezibi. Ngokubanzi ngokubanzi kukhuselekile ukuzithatha kunye.

Ukukhetha ukuba ungayithathi na iprotein ye-whey, i-creatine, okanye zombini ziyehla kwiinjongo zakho. Ukuba ungumntu othanda ukuzilolonga ujonge nje ukuhlala umile, iiprotein ezinamavili kunokuba yinto elungileyo ukunceda ukwakha izihlunu kunye nokuchacha.

Kwelinye icala, ukuba ujonge ukwandisa ubunzima bemisipha kunye namandla, kunokuba luncedo ukuthatha zombini iprotein ye-whey kunye ne-creatine.

Izifundo ziye zaqaphela ukuba ukuthatha iprotein ye-whey kunye ne-creatine kunye nokuzivocavoca umzimba akunikezeli ngezihlunu ezongezelelweyo okanye amandla okuzuza kunokuthatha umntu ngamnye. Ukuthatha nokuba kukodwa kunika izibonelelo ezifanayo.

Umgca wezantsi

I-Whey protein powder kunye ne-creatine zimbini ezithandwayo ezongezelelweyo zezemidlalo eziye zaboniswa ukwandisa ubunzima bemisipha kunye nokuphucula ukusebenza komzimba, nangona iindlela abazifezekisa ngayo ezi zihlukile.

Ukuthabatha ezi zinto kunye akubonakali kunika izibonelelo ezongezelelweyo kwimisipha kunye nasekuzuzeni amandla.

Nangona kunjalo, ukuba ungathanda ukuzama zombini kwaye ujonge ukwandisa ubunzima bemisipha kunye nokusebenza kwindawo yokuzivocavoca okanye ebaleni, ukuthatha iprotein ye-whey kunye nokuyila kunye kukhuselekile kwaye kuyasebenza.