Kuze kube manje, i-creatine ingenye yezingxenye ezithandwa kakhulu ezemidlalo yokudla. Njengazo zonke izidakamizwa, ekuqaleni i-creatine inesimo sengqondo esiqaphile kakhulu, kodwa akunakwenzeka ukuthola umuntu ozoqala ukukwamukela futhi akazange abone imiphumela yayo. Kodwa-ke, akudingekile ukungabaza ukusebenza kwezinto ezinjalo, ngoba kukhishwa umzimba futhi kuhlanganyela ezinkambisweni zangaphakathi zomzimba. Cabanga indlela yokusebenzisa i-creatine nokuthi yiziphi izinzuzo ezinikezayo.
Isimiso sokusebenza kwe-creatine
I-Creatine iyimithi ekhethekile yamakhemikhali edlala indima ebalulekile ekusetshenzisweni kwamandla kagesi. Kungenxa yakhe ukuthi ama-molecule we-ATP akhiwa ngobuningi obanele. I-Creatine iqoqa ama-musculature kuze kufike ku-1.5 g kilogram ngayinye yesisindo somuntu ojwayelekile, futhi umqhubi we-heavyweight anganda. Ngamanye amazwi, noma ngabe ungude nemidlalo, i-creatine isesemzimbeni wakho, isabela ekuphenduleni okuyinkimbinkimbi okwenza amandla avele emzimbeni avela emanzini-carbohydrate abe amandla esisebenzisayo ukuhamba (ATP).
Naphezu kokuthi umzimba uveza i-creatine yodwa, lokhu akwanele ngesikhathi umuntu ehlanganyela kakhulu ezemidlalo. Kulezi zinsuku, ukwesekwa kwezemidlalo kuyasiza, okuyinto, uma isetshenziswe kahle, ingakhuphula inani lamandla futhi ithuthukise imiphumela yezemidlalo ngokulinganiselwa ku-20%. Okokuqala, lokhu kusebenza kulawo midlalo lapho udinga ukubuya okubukhali: ukugijima amabanga amancane, ezemidlalo yamandla, njll.
I-Creatine: umzila wokuphatha nomthamo
Okumangalisa ukuthi, indlela ewukuphela kweqiniso yokusebenzisa i-creatine ayizange ibekwe kuze kube manje. Njengamanje, ochwepheshe baye bahlakulela ama-schemes amathathu ayisisekelo, ngasinye esisebenza kahle. Kumele kuqashelwe ukuthi ngesikhathi samanje ngaphezu kwe-creatine monohydrate ehlanzekile, kunezinhlobo eziningi zalezi zinto. Uma ukhetha omunye wabo - funda imiyalelo ephaketheni, ngoba imibuzo eminingi, kufaka phakathi isikhathi esingakanani ukuthatha i-creatine, ingaba nezimpendulo zayo eziqondile.
Uma uthatha i-creatine monohydrate, kunezinketho ezintathu zokwamukelwa:
- Indlela yokulayisha. Okokuqala, udinga ukulayisha umzimba nge-creatine, uthathe amagremu amahlanu ngosuku ngosuku lwesonto. Emva kwalokho, amanye amaviki ayisithupha athathwa ama-gramu angu-2-3 kanye ngosuku. Khona-ke ukuphumula kwamasonto amabili kuya ku-5 kuyimpoqo, futhi inkambo iyaqhubeka.
- Indlela ngaphandle kokulayisha. Kulesi simo, uvele uthathe ama-gramu angu-3-5 we-creatine kanye nezinyanga ezingu-1-6, emva kwalokho uthatha ikhefu izinyanga ezingu-1-2 futhi uqhubeke. Mhlawumbe, lena yiyona eyamukeleka kakhulu futhi yamukelekile ukwamukelwa kwe-creatine.
- Indlela "yokulanda - ukuphumula". Ngokusho kwalolu hlelo, udinga ukuthatha i-creatine amaviki angu-5 ngosuku ngosuku lwesonto, bese uzinika ukuphumula kweviki. Imijikelezo iphinda.
Ungakhohlwa ukuthi noma iyiphi inkambo yokuthatha i-creatine kumele ngokuqinisekile ihambisane nokuphumula. Ngaphezu kwalokho, kudingekile ukuthi ucabange ukuthi ukuthatha umthamo wama-gramu angama-20 ngosuku awuzange unikeze noma yimiphi imiphumela eyengeziwe, ngakho-ke akunconywa ukuba udlule kule mizamo.
Umbuzo wokuthi ungathatha nini i-creatine uphinde uhlale uvuliwe okwamanje futhi ungathola,
Indlela yokupheka umdali?
I-creatine ayizinzile futhi ihlaziywe ngokushesha ngendlela ye-liquid, ngakho-ke ivame ukukhishwa njenge-powder. I-cocktail ephumela kufanele idakwe ngokushesha emva kokupheka noma, okungenani, ngaphakathi kwemizuzu engamashumi amathathu ezayo.
Ngokwesiko, i-creatine ifakwe emanzini noma emanzini, ngezinye izikhathi kanye neprotheyini noma i-gainer, okuyinto, njengomthetho, enethonya elihle ekufaneni kwe-creatine. Ukudla okunomsoco uma uthatha isidalwa kubalulekile ukufaka ama-carbohydrate, kuzokwenza ngcono ukukhiqizwa kwamandla.