Ilayisha creatine: indlela ukuthatha, oyidlayo kunye neziphakamiso

Creatine - a isondlo imidlalo olufunekayo ukuze bodybuilders. Wonke umntu uyazi ukuba isongezelelo imidlalo ikhuthaza ngokukhawuleza inzuzo kwezihlunu. Kwiimeko ezininzi, creatine ukulayishwa ivumela womdlali ukuba kufikelelwe kwiziphumo ezinqwenelekayo. Xa zisetyenziswa ngokuchanekileyo, creatine abasebenzi unyamezelo, ubunzima eyonyukileyo kunye nokusebenza ukuphucula.

Ukongeza creatine ukutya kunciphisa iinkqubo oxidative ezikwiiseli zezihlunu, nto leyo inegalelo ukudinwa. Kwakhona inzuzo ebalulekileyo ukukwazi ukwandisa isiqulatho glycogen iiseli. Ngenxa kule izihlunu usebenziso mbaleki iba ngaphezulu.

Oku kuqhutywa isifundo ebonisa ukuba creatine kwandisa steroid amathuba okukhula kwezihlunu. Ngenxa kule ekhawulezayo inzuzo ubunzima ngokwasemzimbeni amandla mbaleki. Creatine songezelelo ubunjwe izithako zemvelo, ngoko loo nto inokubangela umonakalo elibalulekileyo womdlali. Kubalulekile ukuba creatine iyalayisha lwaqhutywa ngokwemiyalelo, akukho libanda.

Noko ke, uphando lwakutsha nje luye lwabonisa ukuba iimbaleki abathathe creatine ngokulinganayo ngaphandle kulayishwa sigaba, musa ukuhlala phantsi ekwakheni izihlunu abo wathabatha ngayo ngemithamo eziphakamileyo kwiveki yokuqala.

Umgaqo lweziphumo additive

Creatine ukuba kuhlelwe ezintweni leyo, nayo, bazibandakanye amandla ukutya. Ukuba olwenziwe kakuhle creatine iyalayisha, ukuba wonke kwekilogram ubunzima oluntu oluhlala ngaphezulu kwe-1 gram imisipha. reactions ezinjalo yamachiza kwenzeka nawuphi na umntu, nokuba akazange inxaxheba kwezemidlalo, kodwa hi mpimo lowutsongo. Ukusebenzisa creatine, umzimba uya ukufunxa iikhompawundi ezinekhabhohayidrethi kwaye oluzijikela amandla, nto leyo inegalelo yokuba umzimba ukwazi ukumelana imithwalo emikhulu.

Ngenxa yokuba le ntsholongwane ziyakwazi ukuvelisa creatine kuphela hi mpimo lowutsongo, kaninzi oku Akwanelanga ukuba uqeqesho ngokupheleleyo wabuya wachacha. Kwiimeko ezinjalo kunceda creatine iyalayisha. E ezichanekileyo kakhulu usebenzisa amandla ukunyuka yembaleki ngaphezulu kwama-18 ekhulwini. Le additive nto iluncedo ingakumbi kwabo inxaxheba kwezemidlalo ngamandla.

Hlobo luni creatine ngcono

Ngokutsho kweengcali, creatine kufakelelwa uthathwa eyona kwimeko has akukho ubumdaka kumafa yayo. Olu hlobo isondlo imidlalo yimveliso yendalo. Science and Medicine Sports abaphuhlisa iminyaka ngeminyaka, ukuba zizakhele izinto ezintsha. Kulo mba, ababeqala abaninzi kwezemidlalo uyazibuza: "Yintoni na creatine Umxokozelo njani ukuba le mveliso ekunene?"

Ukwenzela ukuphepha iimpazamo, kwaye libanda, ngexesha kufakelelwa kufuneka kuthetha-thethana neengcali. Kubalulekile ukuba ukhumbule ukuba zonke ezemidlalo kufuna uhlobo oluthile creatine. Umqeqeshi liya kumisela iintlobo ekufuneka ukufumana wabaqalayo. Ukususela oko kuya kuxhomekeka okufumeneyo impumelelo. Igqi- xa efumene ukhetho abafumana creatine ukulayisha okanye ngaphandle kwayo.

Xa kungcono ukuthatha creatine

Ukuze uqeqesho ephumelela kakhulu, kuyimfuneko ukuba iliso amandla nexesha ekhefu. Lo mba kunefuthe elingqalileyo iziphumo. Ngenxa yesi sizathu, kufuneka ukusondela ngenyameko isidlo umbuso. Kuyimfuneko ayisasaze ukuze creatine ako ngcono. Kubalulekile ukukhumbula ukuba elona xesha lilungileyo ukuthatha izongezo - emva ukusebenzisa kakhulu. Ngeli xesha, iphucula igazi flow emithanjeni oluphuculweyo ngayo metabolic.

Iimbaleki ngifuna, inyathelo lakhe lokuqala isigqibo ukuba ayinonophele njani creatine ngaphandle umthwalo, khon 'ukuze kakubi umzimba wakho. Kwiimeko ezinjalo kufuneka ibe ukunciphisa izinga wokwamkelwa izongezo ezemidlalo. Phambi kokuqala i ukuzilolonga olunzulu kufuneka asele creatine, kuba uphazamise ukulingana amanzi emzimbeni.

Ngexesha imihla izongezelelo abanye kufuneka athathwe kusasa. Oku kungenxa ngeli xesha namhla umzimba ugcwele hormone ukukhula. Creatine uphucula ukutya, ngaloo ndlela carbon element ungena ngqo kwi esihlunwini.

Indlela yokusebenzisa creatine

Olu hlobo yesondlo ezemidlalo kuye phantsi digestibility threshold, ngoko ke kufuneka ukwazi ukusebenzisa indlela creatine ukulayisha iimbaleki ezahlukeneyo ngobukhulu. Ngokhetho ukuba wenza njani kakuhle kuxhomekeke isiphumo elizayo impumelelo. Ukhetho oluchanekileyo lwe-creatine idosi kakhulu kwandisa isiphumo kweziyobisi, kwakunye lunciphisa ubungozi yeziphumo ebezingalindelekanga.

Ukutya monohydrate kunye iiproteni kuphela ukwandisa ubunzima kwezihlunu, kodwa ukwandisa amandla. La mabini icandelo yendalo ivumelana kakuhle nabanye, nto leyo evumela ukomeleza amanyathelo kwezithako. Ngenxa yokuba wenza angcangcazele protein kunokuba ngokukhuselekileyo ongeze inxalenye ngumgubo creatine. Le technology reception na izityalo kwiimbaleki eziqhelekileyo ezinomyinge ukwakheka komzimba.

Kwiimbaleki ezingcakacileyo ifanelekileyo umxube gainers monohydrate. A indlela wokulungiselela ongeziweyo ncam. Amacandelo Izongezelelo elolu hlobo negalelo kakuhle ukwakha umzimba isiqabu.

Ukwamkelwa ezemidlalo zesondlo ngaphandle ukulanda

Yamkela creatine monohydrate ngaphandle kwesidingo ukulayisha ezona grams 6 ngosuku, nama-netispuni. Kule mihla xa umthambo olwenziwa, ukusetyenziswa creatine emva esikolweni ngeyure enye. Kwezithako for kukufakwa ngcono emzimbeni womntu kufuneka ugalelwe phambi kokuthatha creatine kunye cocktail iiprothini okanye carbohydrate.

Xa mathuba xa imini yabamba ikhefu phakathi kwezigaba, creatine kufuneka kuthathwe phakathi zokusela ukutya imini yonke. Ngalo lonke ixesha monohydrate sithathwa kakuhle kunye iziqalelo angqinelanayo (protein okanye carbohydrate gainer). Loo inkqubo yesondlo emidlalo kufuneka zibe iinyanga ezimbini. Emva koko, wokuba kufuneka ikhefu kancinane.

Ukusetyenziswa kulayishwa

Ilayisha creatine kufakelelwa na isixa esikhulu iintsuku ezisi-7. In zokuqala iintsuku ezisixhenxe nodla 5 iigrem ngumgubo amaxesha-4 ngemini. Supplements kufuneka kuthathwe phakathi nokutya.

On iintsuku zoqeqesho, umgubo exutywe kufuneka asele ngoko nangoko cocktail emva ukuzilolonga, ngeyure enye. Emva kweveki kuqeqesho kule imo kufuneka ukunciphisa ithamo grams-2. Eli gunya uboniswa Ikhosi kanye enye ngenyanga. Okulandelayo, kufuneka ikhefu malunga 21 iintsuku.

Ingaba Kufuneka kulayishwa creatine?

Abantu abaninzi babezibuza ukuba creatine ekulayisheni efunekayo? indlela sisiqhube? Impendulo elula ngenene; kuyimfuneko ukuba iimbaleki abafuna ukwandisa ubunzima kwezihlunu, kwakunye isiphumo. Ukuba uthatha creatine for grams 4 inyanga, umphumo uya kuba izicacele ngaphandle kokuba uyilayishe ezantsi. Asebenzisa kuyo, ungenza ukufezekisa iziphumo ngenyanga ngeentsuku nje 7. Kuyimfuneko ukuba ukuqeqesha ngokunzima, kodwa ke oko kuya kuba nemiphumo emihle.

Okuthetha umxokozelo ilula: kuyo ikhawulezisa nethe. Ngexesha kufakelelwa mbaleki kakuhle ukuze sikhuthaze yaye uzama nzima ku ejimini. Kubalulekile ukuba ungayibaxi kunye idosi ubuninzi. Ezi zenzo kunokubangela iziphumo ezingalindelekanga kunye ukwehla emzimbeni. Izinga ngemihla womdlali esiphakathi - 20 grams ngosuku iveki yonke. Ngako oko, ngaphandle ukulayisha iidosi kuyaphi.

imiphumela emibi mveliso

Kwimeko idosi echanekileyo ngendlela ulandelelwano nokongezwa ngexesha kulayishwa ngaphandle koloyiko. It imidlalo ukutya ukhuselekile. Ngokutsho manani ehlabathini, iziphumo ebezingalindelekanga Inokwenzeka ekhulwini nje 4 abadlali. Isizathu ukuba kukho - izinto angqinelanayo ukuba banokuba yinxalenye ngesondlo imidlalo.

luhlu lubonisa

Kwezinye iimeko, ubuhlungu unakho ukusuka ngokusetyenziswa ngokugqithisileyo creatine Vuka, oko kukuthi i-libanda. Zezi:

• ukuphazamiseka ukugaywa eqhelekileyo;
• ukubonakala nokudumba sandla nelula;
• unditsho (kwenzeka ngamaxesha ambalwa).

Ezi ziphumo engathandekiyo kwiimeko ezininzi kunokwenzeka ngexesha creatine ekulayisheni kwenziwa. Monohydrate njengoko uthathe ngeli xesha - ukuba ukukhumbula komdlali ngamnye. Ngokulandela yonke imiyalelo ukusetyenziswa, unako ukufikelela nemiphumo emihle ngaphandle kokuzenzakalisa impilo yabo.