Creatine Monohydrate (creatine) side effects, isicelo, ukubuyekezwa

Ukuqeqesha amandla - umsebenzi ezidumile intsha yesimanje. Batinikela umzimba inqaba, futhi intukuthelo uhlamvu. Ukuze abasubathi abenza amandla ezemidlalo iminyaka eminingi, akusona imfihlo ongayifinyelela imiphumela umxhwele kuphela uma ngokucophelela ubukele ekudleni kwakho kanye isimiso sansuku zonke.

Kepha ukudla, akwanele nje ngokuvamile kuba. Ukuze kwandiswe amandla, okusindayo, futhi ukuthola amandla adingekayo ngesikhathi ukuqeqeshwa sessions, abasubathi ukusebenzisa lwezakhamzimba. Omunye ethandwa kakhulu phakathi abasubathi kuyinto creatine. Kuyini lokhu?

definition

Ngokusho ucwaningo, kuba «Creatine Monohydrate» iyona ngempumelelo kakhulu ibhekwa njengengxenye yokudla okunempilo abameleli kwamandla ezemidlalo. Ngenxa amakhulu ukuhloniphana yembula nethonya elihle ukusebenza ukukhula abasubathi ukukhuthazela. Ngaphezu kwalokho, i-ibhekwa njengengxenye yokudla okunempilo kunomthelela nokwanda okuphawulekayo yemisipha yemisipha eqinisa.

monohydrate Creatine, umphumela elichazwa ngenhla, isetshenziswa abasubathi emhlabeni wonke. Lo mkhiqizo umzimba wethu kungokwemvelo, njengoba yena uqobo ukhiqiza yona ukolweni omncane ukunikeza Imicu yotshani imisipha ye amandla. creatine Yemvelo ikhiqizwa ngenxa isibindi, amanyikwe kanye nezinso.

Libuye into yemvelo ekhona nengcosana kwezinye ukudla. Creatine iqukethe obomvu inyama, salmon, inhlanzi no-tuna. Ngakho ukuthi imisipha kuye kwadingeka amandla anele amandla imithwalo, ukudla okwanele kuphela lokhu kudla. Okuqukethwe lomcebo lisebenza kuzo kancane kakhulu. Ngakho nsuku zonke, usebenzisa umthamo elincane ukudla engeza «Creatine Monohydrate», ngeke ukunikeza umzimba wakho ne energy ezidingekayo ukuze ngiyoqeqeshwa ngokwengeziwe.

Obani kuyinto creatine ewusizo?

Ukudla amaphilisi okusekelwe creatine ziye zasetshenziswa kweshumi lesithathu. Konke kwaqala nge abasubathi ambalwa ukuqeqesha ngenhloso ngokuwina Olympics. Njengoba abadlali njalo kuhoxiswe creatine ekudleni kwabo. Siyabonga kuye, ezifana bodybuilders phakathi nokuqeqeshwa amandla kungafeza umsebenzi okuningi, ngenxa eyoba ukufinyelela umgomo wawo - ukwandisa yemisipha.

Bonke abantu abathintekayo kwezemidlalo, noma ngabe wrestlers, abadlali bebhola, sprinters nokunye, angase abe namandla futhi enamandla usebenzisa creatine monohydrate, amanani awo akuzona eqolo.

Inqubo yokufaka isicelo a okufakiwe ukudla

Indlela monohydrate creatine? Powder okumele asetshenziswe ukudla engeza ngemva kokuzivivinya njengoba. Le ndlela kwesicelo umkhuba, abasubathi abaningi emhlabeni jikelele. Kusukela ngemuva esindayo imithwalo creatine amazinga e kwezintambo zesivikelo sesifuba imisipha is ngqo ziyancipha, ibhalansi, kumelwe ibuyiselwe. Ukuze wenze lokhu, ungakwazi ukulungiselela okuthiwa amaprotheni Shake. Ngaphezu umthamo elincane creatine, kufanele aqukethe amaprotheni, ngokushesha ama-carbohydrate digestible futhi glutamine.

Every body azifani, ngakho lo msubathi kumele uqobo anqume indlela baphuze creatine monohydrate. Abanye abasubathi unquma ukusebenzisa ibhekwa wezokudla ngaphambi umsebenzi ejimini ukwenza umsebenzi ngaphezulu, futhi ngemva kwaso - uyeke. Abanye - esetshenziswa creatine phambi ukuqeqeshwa ngemva kwabo. Ukuze sithole imodi oyifunayo, kubalulekile ukulalela umzimba wakho futhi uwunike kuye amandla okuningi njengoba kudingeka.

Kanjani ukuze ukhiqize umthamo?

Njengoba isidingo creatine umzimba zethu nsuku zonke imayelana 8 amagremu, ukuze ugweme esingeqile lokhu kuyinsakavukela ukudla okwanele mayelana 3-5 amagremu. Iqiniso lokuthi kuyakufanelekela ukwenza, sakhuluma kancane ephakeme.

Siphinde waphakamisa impikiswano ukuxuba creatine nezinye izakhi ezisiza 'ukwakha "umzimba wakho. Lapha, wonke umuntu unquma kanjani ukuthatha creatine monohydrate. I powder kungenziwa nje buhlanjululwe ngamanzi, futhi kungenziwa wanezela, ezifana whey amaprotheni. Ubelokhu okuhilelekile ekwakheni entsha imisipha fibre amaseli.

Othile Ufaka powder ukudla engeza «Creatine Monohydrate» e iziphuzo zezithelo noma itiye. Kuyaphawuleka umniningwane obalulekile ngokuphathelene ukulungiswa cocktail. Alulaze kuphela idinga ukusebenzisa, esikhundleni sokwenza kanjalo kusengaphambili. Kubalulekile ukukhumbula imininingwane enjalo ngaphambi kokunquma ukuthi ukuphuza creatine monohydrate.

Kanjani creatine emzimbeni?

Ingqikithi, okunikeza amandla ukuze imisipha, singena igazi kubo. ATP - Umthombo umzimba uphelelwa amandla alufakwa. Ngenxa ukuguquka creatine ku creatine phosphate, ATP libuyisele amanzi amasheya ngesikhathi umzimba imizimba yethu njalo nokufinyelela kuzinto ukuba benze lo msebenzi. Nakuba inqubo echazwe ubukeka eziyinkimbinkimbi, konke lokhu kwenzeka phakathi kithi indaba ngemizuzwana.

Kwenzekani lapho umzimba akanayo ngokwanele creatine phosphate? Khona-ke kukhona bangakunaki ATP glycogen othathwe isibindi. Lolu hlobo Reserve. Kuyinto ngokusebenzisa le indlela, singaweli ekufeni ngenxa yokuntuleka amandla, ngisho nalapho sizizwa sikhathele kakhulu. Ngokungafani creatine okumsulwa, glycogen is kuguquka ATP by umyalo eside.

side effects

Ngokuvamile, «Creatine Monohydrate» Akawukhululi izinkinga emzimbeni uma wamukelwe ngemithamo emincane, ngokuhambisana isheduli nalehleliwe ukuqeqeshwa sessions. Umthetho main ukugcina engqondweni, kungcono ukuthi ukuthatha izingxenye creatine elikhulu ngeke ulethe effect okuningi. Lesi siphetho sisekelwe ocwaningweni ukuthi okuqukethwe ngokweqile creatine phosphate omane excreted.

Ngaphezu kwalokho, ngesikhathi yokwamukela creatine kubalulekile ukuba baphuze amanzi amaningi, njengoba uyakwazi ukuheha e imisipha amaseli uketshezi interstitial. Futhi, isayensi hhayi uphenyo umbuzo ithonya creatine zinsiza phezu komzimba intsha ngokugcwele. Ngakho-ke, uma ungaphansi kweminyaka engu-18, ukusetshenziswa creatine isikhashana kufanele kugwenywe.

Umqondo "umthwalo" creatine

Njengoba kuphawulwe ngenhla, ngisho engcono creatine monohydrate, uma esisodwa, excreted emzimbeni, futhi akusho buthelela. Ngakho, konke nomsubathi kuthatha iviki "ukuqalisa" ngeke kube umphumela obhubhisayo buthelela kuphi, kodwa abamane bafike "mahhala". Yingakho abakhiqizi ukuncoma lwezakhamzimba ukubenza ngemithamo emincane ezhednevno.Etot gama kwaqala ukuthandwa in the 90s, lapho ibhekwa njengengxenye yokudla okunempilo yaze yaqala ukuvela emashalofini. Ingqikithi yale mqondo ngenkuthalo ukusebenzisa creatine ngeviki, ukuze "ukugcwalisa" le micu imisipha namandla esikhathini esizayo ukusebenzisa ke. Ngakho kukhona "ukulayisha" ka creatine ku imisipha. abasubathi abaningi bakholelwa ukuthi engaba yalolu ketshezi futhi umfutho amandla Imiphumela ingasetshenziswa kahle sibonga kwalesi sikhwama. Kungakhathaliseki noma cha afeze "umthwalo" enjalo kuwe?

Siyini "micronized" creatine?

Kuyinto ibhekwa wezokudla sakhiwa unesimo esifana - creatine. Umahluko owokuthi e inani ngobuningi powder izinhlayiya. Micronized Creatine kuyinto wokusanhlamvu imayelana 20 izikhathi kancane kunokujwayelekile! Okudingayo ukuze micronization?

Ikakhulu ngoba solubility kangcono. Noma ubani oye wachitha esetshenziswa powder ezivamile, ngaphawula ukuthi phansi ingilazi kukhona pellet elincane ezinye izinhlayiya. Kuyinto creatine, okuyinto umane alukapheli. Ngenxa yalokhu, kuba asingeni umzimba futhi uhlala endaweni beaker. Ngakho-ke, it is micronized creatine monohydrate, intengo okuyinto kancane ephakeme kunaleyo powder evamile, ochwepheshe batusa ukuthenga.

Kuyini Creapure® Creatine Monohydrate?

Creapure ^® - neyaziwayo ejwayelekile phakathi abasubathi ukuthatha creatine. Wenziwe eJalimane. Lo msuka ingatholakala ukudla eziningi eziqukethe creatine zidayiswa wonke iplanethi. Ukuze uqonde ukuthi Creapure® Creatine monohydrate elikhona umkhiqizo othize, akudingeki kuphela ukubheka uhlu ukubunjwa okucashunwe «Creapure®».

Lo mkhiqizo, ngokuvumelana umakhi, kuze, okungenani, imigomo emibili ebalulekile:

• Lokho kwenza ukuthuthukiswa kohlelo kwemisipha, kunokuba amafutha;

• Kuyasiza alulame emva ukuqeqeshwa kanzima.

Ukuze lokhu kube yimpumelelo kwaba umakhi sobala ngokwengeziwe Creapure® Creatine Umkhandlu kumele wamukele imodi nokulungiselela. Ngosuku lapho ukuqeqeshwa ihlelelwe, kubalulekile ukusebenzisa amathisipuni amabili (5 amagremu) ka creatine emva ukuqeqeshwa. Ngezimpelasonto, uma kungekho ukuqeqeshwa, kufanele kube kahle umthamo ofanayo, kodwa kuphela ekuseni. Futhi, ochwepheshe German belulekwa ukuba baphuze umjikelezo imithi. Ngemva kwamasonto 4-5 sokuthatha izidakamizwa, udinga ukunikeza umzimba wakho ube "ukuphumula" for 3-4 amasonto. Khona-ke umphumela kuyoba kwaphawuleka ngokukhethekile.

Effect caffeine ku isenzo ibhekwa wezokudla

Abanye abakhiqizi musa batusa ukuphuza iziphuzo ezine-caffeine iziphuzo, uma usebenzisa «Creatine Monohydrate». Indlela ibhekwa wezokudla, wonke umuntu unquma bebodwa, kodwa kuyafaneleka ukukhumbula ukuthi i-caffeine ingase ivimbele imiphumela emihle creatine. Ngakolunye uhlangothi, ngokusho kongoti eziningi, ukuphuza 1-2 izinkomishi ikhofi ngosuku, ngeke uzizwe imiphumela emibi-caffeine.

Yini benze abasubathi?

Abantu abaningi bayajabula umphumela, onikeza "Creatine Monohydrate". Izibuyekezo kuphela ukuqinisekisa lokhu. Nazi ezinye zazo.

Omunye wesifazane 27 iminyaka itshelwa ukuthatha creatine ukwakha imisipha, ngoba kwaba izacile. Ngokusho kwakhe, yena njalo wavakashela ejimini, kodwa umphumela umxhwele neze - yena umzimba inikezwe ngezinalidi nobunzima, futhi ngaphezu yemisipha uyalandelwa. Ngokushesha waqala ukuphuza creatine, ukuze amakilasi ejimini banikeza ke eziningi kulula, kodwa ukwanda okukhulu isisindo akwenzekanga.

bodybuilder oneminyaka engu-24 ubudala uthi ukuthatha creatine, intengo okwakukhona ngempela eliphezulu. Thenga imikhiqizo ezivela ezinkampanini ezahlukene futhi, ngokusho kwakhe, umehluko phakathi kwabo, yena neze waphawula. Kodwa umphumela kuthandekile - nokwanda okuphawulekayo yemisipha futhi uhlaka ecacile ukuma.

Omunye bodybuilder lover, ngubani engu-32 ubudala, hhayi kudala baqala ukuyisa creatine, uveza ukuthi umphumela kakhulu abangazange okwamanje waphawula. Ngaphezu kwalokho, ezinsukwini zakuqala kwezinye izinkinga wokugaya ukudla, kodwa ke konke wazola.

Umbono wakho mayelana creatine futhi kwaba umgijimi ngomuzwa. It is waziphatha athletics futhi njalo abathintekayo emncintiswaneni ibanga elide. Umsubathi waqala ukuphuza creatine emva izinhlanga eziningana esindayo. Wathi wafikelwa overtraining futhi banquma ukuzama «Creatine Monohydrate». Indlela - owayazi ngempela, kodwa omunye abangane bakhe basikisela ukuthi isidingo sokwenza cocktail aphuze emva ukuqeqeshwa. Waba yini umphumela? Manje, njengasekuqaleni, uthola eziningi ukuzijabulisa kusukela egijima, njengoba amabutho akhe walulama futhi ube namandla.

Omunye wesifazane osemusha ukusebenza ukuqina ofundisa, wathenga creatine nge enongiwe, kodwa umphumela akazange abe nesikhathi ukuzizwa. Kwatholakala ukuthi wayezithanda yokungezwani komzimba kuso. Khona-ke yena wasikisela ukuba ukuthenga izidakamizwa ngaphandle yamathebhu.

Njengoba ubona, mayelana nokusetshenziswa 'Creatine Monohydrate ", izimpendulo zihlukile. abasubathi Iningi amandla ezemidlalo nje ungeke ucabange inqubo yami ukuqeqeshwa ngaphandle lokhu okufakiwe ukudla. Kungani "siloviki" bathembele kakhulu creatine? Layisha okwakhuthazelelwa ngakho abasubathi kukhona okukhulu ngempela. Ngesikhathi esifanayo umthwalo phezulu imisipha ngezinye izikhathi kuthathe amahora 1.5-2, lapho kukhona Amazing. Yingakho abameleli ezemidlalo amandla zama ukuthola okungcono creatine monohydrate. Kodwa wazi kanjani ukuthi iyiphi kungcono?

isinqumo esinzima

Indlela ukukhetha monohydrate creatine? Amankampani esikhiqiza ke, idedela izidakamizwa ngesimo powder, amaphilisi kanye amaphilisi. Ukuze ubone ukuthi yini edingekayo kuwe, kufanele acabangele sohlelo monohydrate creatine, ihlanganiswe ngesisekelo intengo, izinga, ukutholakala, nezinye izinto.

Kodwa musa sinake kuphela brand. Ngezinye izikhathi udumo umuthi - esebenzelana kuphela ehleleke kahle umkhankaso wokudayisa. Ukukhetha creatine, banake lemali izinhlayiya. Njengoba kuphawulwe ngenhla, zingabantu kunenani kancane bangancibilika. Ngaphezu kwalokho, creatine ngaphezulu powder izinhlayiya, lo nzima basuke amuncwa imizimba yethu. Leli qiniso kufanele kubhekwe lapho ukhetha okokuqala.

Futhi banake okuqukethwe e luyibhuqu lwezinyawo izakhi ezibalulekile. Kufanele kube khona, njengoba kuyintando ngokusebenzisa izakhi ezinjalo creatine kungenzeka kangcono wakwamukela futhi ukungena emangqamuzaneni kwezintambo zesivikelo sesifuba kwemisipha. bavame kungaba ushukela elula ukuthi ukwandisa amazinga igazi insulin esikhathini emumva imithwalo amandla. Ungase futhi sinake ukuthi kukhona ingxenye zomuthi akhethiwe-alpha-lipoic acid kwandisa insulini ukuzwela.

Ukuthatha Izithako zokudla, kuyafaneleka ukukhumbula ukuthi impumelelo inqubo ukuqeqeshwa incike inkambo efanele yentuthuko, ukulwa umoya nokuzikhandla. Ngokuhlela isikhathi isheduli ukuqeqeshwa nokwakha ukuze kucace kosuku, ungakwazi impumelelo.