Kuze kube manje, i-creatine ingenye yezimfihlakalo eziyinhloko ezweni lomzimba. Ngakolunye uhlangothi, kunzima ososayensi ukuchaza indlela yokwenza kwayo, ngakolunye uhlangothi - noma yiliphi umdlali owaziwa nalesi sengezo sizoqinisekisa ukusebenza kwalo! Sizobuka indlela yokudla kahle i- creatine , futhi uma ingasiza ngempela.
Ungadla kanjani umdali?
Kungakhathaliseki ukuthi unesithakazelo sokuthi ungadla kanjani i-creatine nge-powder, isixazululo noma ama-capsules, kunoma yikuphi, kudingeka ukhethe irejista efanele yokungena. Kunezinhlobo ezimbili kuphela zazo:
- I-Scheme eyodwa-yokugwema, ngaphandle kokulayisha. Ikuvumela ukuthi ulondoloze isengezo ngokwaso, ukuze ungaphezu kwamandla omzimba futhi ufeze imiphumela kancane, kodwa ngokuhlelekile.
- Ihlelo ngokulayishwa - lithatha ukusetshenziswa okuphezulu kwesithako ngokwayo, umthwalo omkhulu emzimbeni, kodwa ngesikhathi esifanayo ukusebenza kahle okuphezulu futhi nomthelela omkhulu emzimbeni.
Yikuphi phakathi kwabo okumele ukhethe - wonke umuntu uyazikhethela yena. Ngezansi sicabangela izici zombili izikimu zokuqala nezibili.
Kungcono kakhulu ukudla umdali - indlela yokuqala
Ngakho-ke, ngokuyisisekelo, kunconywa uhlelo lwezochwepheshe, kufanele kuthathe u-5-6 g we-creatine nsuku zonke. Ngezinsuku lapho uya khona ukuqeqeshwa, okungeziwe kufanele kufakwe kwi-cocktail, i-amino acids noma i-geyner oyithatha emva kokuqeqesha. Kunconywa ukuwaphuza nganoma yisiphi isiphuzo esiphundu, mhlawumbe ngejusi. Ezinsukwini zokuphumula, i-creatine ithathwa ngengxenye ekuseni yeminye yokudla kwemidlalo.
Leli klasi kufanele liqhubeke izinyanga ezimbili, emva kwalokho kufanele liphule amaviki angu-3-4. Uma-ke, uma uthanda, inkambo ingaqhubeka.
Kufanele ngidle kanjani i-creatine ngomthwalo?
Kulesi simo, umgomo ukukhulisa umzimba nge-creatine. Yingakho isonto lokuqala lithatha amagremu amahlanu phakathi kokudla (izikhathi ezine ngosuku). Ungakhohlwa ukuthi ngezinsuku lapho uya khona ukuqeqeshwa, enye yezinsiza kufanele ibe ngesikhathi emva kwemizuzu engu-15-30
Njengokwesikhashana esidlule, thatha umkhiqizo kanye nezinye izondlo zemidlalo nokuphuza ngesiphuzo esiphundu. Kubalulekile ukukhumbula ukuthi zonke izidakamizwa zokudala kufanele zihambisane nokusetshenziswa okungenani 1 indebe yetshezi.
Ekupheleni kweviki lokuqala, ukunciphisa umthamo we-2 g ngosuku bese uthatha isikhathi esisodwa ngosuku - noma ekuseni noma emva kokuqeqesha. Leli klasi kufanele lihambe, futhi ligcine cishe inyanga eyodwa, emva kwalokho kuthatha amasonto angu-3-4 okuphumula nokuphumula.
Ucwaningo lwamuva luye lwabonisa ukuthi umzimba awukwazi ukubamba izinto ezingaphezu kwelingu-5-7 g we-creatine. Ngakho, isidingo sokulanda sibuzwa.