Ngaba i-Creatine iyaphelelwa?

Umxholo

• Isebenza njani i-creatine?
• Uhlala ixesha elingakanani umdali?
• Ngaba ukudalwa okuphelelwe lixesha kunokukugulisa?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Creatine sisongezelelo esithandwayo esidumileyo, ngakumbi phakathi kweembaleki, abakhi bomzimba, kunye nabantu abathanda impilo.

Uphando lubonakalisile ukuba lunokunyusa ukusebenza komthambo, amandla, kunye nokukhula kwezihlunu, kunye nokubonelela ngezinye izibonelelo ezinokubakho kwezempilo, njengokukhuseleka kwizifo ezahlukeneyo zemithambo-luvo (,,).

Nangona ithathwa njengekhuselekileyo ukuba ungayisebenzisa, usenokuzibuza ukuba ingaba ukudala kuyaphelelwa kwaye kunokusetyenziswa ngaphaya komhla wokuphelelwa kwayo.

Eli nqaku lichaza indlela izinto ezisebenza ngayo, ukuba ziyaphelelwa, nokuba ukusebenzisa izinto ezidaliweyo eziphelelwe lixesha kunokukugulisa.

Isebenza njani i-creatine?

Ukudala izongezo zisebenza ngokwandisa iivenkile zomzimba wakho ze-phosphocreatine - indlela yokugcina ye-creatine ().

Xa umthombo wakho wamandla-i-adenosine triphosphate (ATP) iivenkile-ziphelile, umzimba wakho usebenzisa iivenkile ze-phosphocreatine ukwenza i-ATP engakumbi. Oku kunceda iimbaleki ukuba ziqeqeshe ngakumbi ixesha elide, iphakamisa iihomoni ze-anabolic, kwaye inceda ukutyikitywa kweseli, phakathi kwezinye izibonelelo ().

Iindidi ezininzi zokudala ziyafumaneka, kubandakanya:

• ukudala monohydrate
• creatine ethyl ester
• ukudala ihydrochloride (HCL)
• yakha gluconate
• Ukudala
• ulwelo olungafunekiyo

Nangona kunjalo, olona hlobo luqhelekileyo kwaye luphandwe kakuhle kukuyila i-monohydrate.

I-Creatine inceda ukuphucula ukusebenza, inceda ukukhula kwemisipha, kwaye inikezela ngezinye izibonelelo. Isebenza ngokwandisa iivenkile zomzimba wakho ze-phosphocreatine, ezinceda ukwenza i-ATP-owona mthombo wamandla womzimba wakho.

Uhlala ixesha elingakanani umdali?

Nangona uninzi lwe-creatine luluhlu lokuphelelwa lixesha elingaphakathi kweminyaka emi-2-3 yemveliso, uphando lubonisa ukuba banokuhlala ixesha elide kunelo ().

Ngokukodwa, ukudala i-monohydrate powder kuzinzile kakhulu kwaye akunakulindeleka ukuba yonakalise imveliso yayo yenkunkuma-i-creatinine-ekuhambeni kwexesha, nokuba kubushushu obuphezulu.

I-creatine eguqulwe kwi-creatinine ayinamandla kangako kwaye akunakulindeleka ukuba ibonelele ngezibonelelo ezifanayo (,).

Umzekelo, uphononongo lwezifundo lufumanise ukuba ukudala i-monohydrate powder kubonise kuphela iimpawu ezibonakalayo zokonakala emva kweminyaka emi-4-nokuba zigcinwe kubushushu obuphezulu be-140 ° F (60 ° C) ().

Ke, isongezo sakho se-creatine monohydrate kufuneka sihlale iminyaka eyi-1-2 nangaphezulu komhla wokuphelelwa kwayo ukuba sigcinwe kwindawo epholileyo neyomileyo.

Xa kuthelekiswa ne-creatine monohydrate, ezinye iindlela zolu ncedo, ezinje nge-ester ethyl ester kwaye ngakumbi i-liquid creatines, azizinzanga kwaye zisenokwenzeka ukuba zonakale ngokukhawuleza kwi-creatinine emva kokuphelelwa ().

Xa zigcinwe kwindawo epholileyo neyomileyo, creatine monohydrate supplements kufuneka ihlale iminyaka eyi-1-2 nangaphezulu komhla wokuphelelwa. Ezinye iindlela zokuyila, ezinje ngokudalwa kolwelo, aziyi kuhlala ixesha elide ngaphezulu kokuphelelwa kwazo.

Ngaba ukudalwa okuphelelwe lixesha kunokukugulisa?

Ngokubanzi, i-creatine ifundwe kakuhle kwaye ithathwa njengekhuselekile ukuba ityiwe ().

Ngenxa yokuba i-creatine monohydrate izinzile kakhulu, inokwenzeka ukuba ihlale iminyaka eliqela ngaphezulu komhla wokuphelelwa kwayo kwaye ayifanelanga ukubangela naziphi na iziphumo ebezingalunganga.

Kwakhona, kubalulekile ukuba uqaphele ukuba i-creatine esele i-clumpy ayiphelelwa lixesha. Ngelixa kusenokwenzeka ukuba iye yavezwa kukufuma okuthile, kulungile ukuba uyisebenzise. Kuya kuba namandla kwaye akunakulindeleka ukuba ugulise.

Oko kwathethi, ukuba ibhafu yakho yendalo ishiywe ivulekile iintsuku ezimbalwa kubushushu begumbi okanye ibonakaliswe kulwelo olufanelekileyo, inokuphulukana namandla ().

Ukongeza, nangona i-clumpy creatine ilungile ukuba ungayitya, ukuba uqaphela ukuba umyili wakho utshintshe umbala, wavelisa ivumba elomeleleyo, okanye unambitha okungaqhelekanga, kungcono uyeke ukuthatha.

Utshintsho olunje ngezi lubonisa ubukho beebhaktiriya kodwa akunakulindeleka ukuba zenzeke ngesiqhelo, ngaphandle kokuba isongezelelo sishiywe sivulekile iintsuku ezininzi kubushushu begumbi.

Ngenxa yokuba indalo ayibizi mali ininzi, ukuba unayo nayiphi na inkxalabo malunga nokuthatha isidali esiphelelwe lixesha, ungathenga ityhubhu entsha yoxolo lwengqondo.

I-Creatine edlulileyo umhla wayo wokuphela akunakwenzeka ukuba ugule. Ngenxa yokuba ayibizi mali ininzi, ukuba unayo nayiphi na inkxalabo, ungathenga ityhubhu entsha yoxolo lwengqondo.

Umgca wezantsi

I-Creatine yenye yezona zinto zixhaphakileyo kwezemidlalo kwihlabathi liphela.

Olona hlobo luqhelekileyo lokuyila- creatine monohydrate- luzinzile ngokukodwa kwaye lunokuhlala iminyaka eliqela ngaphezulu komhla wokuphelelwa kwalo ngaphandle kokuphulukana namandla.

Ukongeza, i-creatine edlulileyo yokuphela komhla wokuphela kwayo ikhuselekile ukuba ingadliwa kwaye akufuneki ibangele naziphi na iziphumo ebezingalindelekanga ukuba zigcinwe ngokufanelekileyo kwimeko epholileyo, eyomileyo.

Ukuba unomdla wokuzama ukudala okanye ufuna ukuzalisa iivenkile zakho, unokufumana ngokulula iintlobo ezahlukeneyo kwiivenkile ezikhethekileyo nakwi-Intanethi.