Abagijimi abaningi bathatha izithako ezihlukahlukene nezithako zokudla, ezinomthelela omuhle endleleni yokuthola ubunzima be-muscle, ukusheshisa ukushiswa kwezicubu ze-adipose, ukwandise ukukhuthazela . Enye yalezi zengezo i-creatine, mayelana nokuthi iyini nokuthi nini sekuyisikhathi sokuqala ukwamukela kwayo, futhi sizokhuluma namhlanje.
Kungani ngidinga i-creatine ezemidlalo?
Okokuqala ake sibone ukuthi lokhu kuyini. Ngakho, i-creatine ingena emzimbeni wethu kanye nokudla kwesilwane. Ngeshwa, isigqi sokuphila komuntu wanamuhla sivame ukuthi singenaso isikhathi sokudla kahle, ungadli inani elifanele lenyama, inhlanzi, imifino nezithelo, ngakho-ke abantu bavame ukungabi namdali. Uma ubhekene nalesi simo, ukujwayelekile kwezinga lokuqukethwe kwalesi sitho emzimbeni kuzokusiza ukungena kokungenelela kokudla. Kodwa lokhu kungenye yezimo lapho udinga ukuthatha i-creatine, kunezinye izikhathi okufanele uyenze ngazo. Ukuze siqonde ukuthi yiziphi ezinye izizathu ezingase zibe zokuthatha izithako, ake sibone ukuthi kungani kudalwa isidingo sokwakhiwa komzimba nokuthi yimuphi umphumela umuntu angalindela ngemuva kokwandisa inani lalo emzimbeni.
Manje sekuye kwafakazelwa ukuthi ukwesekwa kuthinta:
- Ukusheshisa kwezinqubo zokusebenzisa umzimba. Ukuphakama kwezinga lokunciphisa umzimba, ngokushesha umfutho we-muscle uzothola futhi amandla ayoshiswa.
- Isivinini sokuthola umphumela. I-Creatine ingumthombo wamandla engeziwe futhi yenza kube lula ukwandisa isikhathi sokuzivocavoca noma ukuqina, ngakho-ke uma usebenza ngokwengeziwe ku-cardio noma ukuqeqeshwa kwamandla, uzokwazi ukubona umphumela womsebenzi wakho ngokushesha kakhulu.
Ngakho-ke, uma ufuna ukufeza umphumela wokudlala imidlalo ngesikhathi esifushane kakhulu, khona-ke ngaphandle kokusetshenziswa kwalesi sengezo kuyoba nzima kakhulu.
Manje ake sikhulume, kungakhathaliseki ukuthi kudalwa yini emantombazaneni noma kungenzeka ukuthi ungenzi ngaphandle kwalo. Ayikho impendulo engacacile kulo mbuzo, konke kuxhomeke ngezinhloso zokuqeqesha, kanye nezici zokudla. Uma owesifazane efuna ukuzuza ngokushesha imisipha yomzimba futhi ngesikhathi esifanayo angadli okungenani ama-gramu angu-200 wezinyama ezibomvu ngosuku, kungcono ukuqala ukwengeza. Uma kwenzeka ukuthi umgomo wezemidlalo ulahlekelwe isisindo, hhayi ngesikhathi esifushane kakhulu, kodwa kunalokho kulinganiswa, ungakwenza ngaphandle kokuthenga i-creatine.
Ungathatha kanjani i-creatine?
Uma unquma ukwamukela lesi sengezo, ungakhetha eyodwa yezikimu ezimbili. Esikhathini sokuqala, izinsuku ezingu-3-5 uthatha ama-2-5 amagremu ama-creatine okungenani izikhathi ezingu-2-4 ngosuku, bese uqala ukuphuza ngemali ephakanyisiwe (1-5 g kanye ngosuku). Uma usebenzisa uhlelo lwesibili, ngokushesha uqala ukusebenzisa ukugcwalisa ama-1-5 amagremu isikhathi 1 ngosuku. Ubude benkambo kuzo zombili lezi zimo kuzoba izinyanga ezimbili, emva kwalokho kubalulekile ukuphumula amaviki angu-3-4.
Uma ukhethe uhlelo lokuqala lokutholwa, uzozizwa umphumela ngemuva kweviki elilodwa, ukukhuthazela kuzokongezwa, ukuqeqeshwa kuzokwenzeka ngokwengeziwe. Uma usebenzisa uhlelo lwesibili lokuxhaswa, uzobona imiphumela ecacile kuphela ngemva kwenyanga. Uma ukhetha uhlelo, uqondiswe iseluleko somqeqeshi, izincomo zesidokotela kanye nezici zomzimba wakho, kuphela ngale ndlela uzokwazi ukukhetha okukhethwa kukho.
Abagijimi abaningi babuza ukuthi ngabe i-creatine kufanele ithathwe ngezinsuku zokuphumula, abaqeqeshi baveza ngokungafani ukuthi akunakwenzeka ukuphazamisa inkambo yokwamukelwa, kungakhathaliseki ukuthi uluphi uhlobo lokunquma ukuphuza ukwesekwa. Uma uqale ukuthatha umdali, kutuswa ukuba uphuze inkambo kuze kube sekupheleni, ngaphandle kwalokho ngeke ubone umphumela omkhulu. Ukwenqaba ukuthatha izithako kungaba futhi kufanele kube kuphela uma umzimba uqala ukusabela kabi ekudaleni, nakuba amacala anjalo ajwayelekile kakhulu.