Abantu abasebenza ngesisindo semisipha, bavame ukucabanga ngokuthatha izithako, futhi ezimweni eziningi ukhetho luwela ku-creatine. Yifeze ngefomu ezimbili: ngesimo samaphilisi nama-powder. Esimweni sesibili, ukwamukela kuyinkimbinkimbi yokuthi kubalulekile ukubala nokulinganisa umthamo ngendlela efanele, ngakho-ke kubalulekile ukwazi ukuphuza i-creatine nge-powder ukuze kufinyelele imiphumela, kodwa kungabi nengozi. Kuze kube yimanje, kunezinhlelo eziningi zokuthola izindlela ezahlukene, kodwa kuphela ezimbalwa zazo ezifanelwe ukunakekelwa.
Indlela yokusebenzisa i-creatine nge-powder?
Kuze kube manje, kunezinketho ezimbili eziyinhloko zokuthatha umdali, cabanga ngalunye ngemininingwane eminingi.
Ngokulanda . Le nqubo isekelwe ukuthi isidakamizwa kufanele kuqala sidakwe ngamanani we-triplicate, bese inani liyancipha futhi ikhefu lenziwe. Kulesi simo, umphumela uyashesha.
Indlela yokusebenzisa i-creatine nge-powder ngokulayisha:
- Isikhathi sokulayisha. Kwaphela isonto, isengezo sithathwa izikhathi ezine ngosuku ngo-5 g phakathi kokudla. Ezinsukwini zokuqeqesha, ingxenye kufanele ithathwe ekupheleni kweseshini.
- Isikhathi sokusekela. Nsuku zonke, kufanele uphuze amagremu amahlanu, uma ukuqeqeshwa kufanele kube ngemuva kwayo, futhi uma kungenjalo, ke ekuseni.
Ungakwazi ukubala umthamo wansuku zonke odingekayo wokuzidala, ngoba la mafomula alula asetshenzisiwe. Ngesikhathi sokulayishwa ngosuku, kubalulekile ukuthatha u-300 mg / kg wesisindo somzimba, futhi ngesikhathi sokusekela - 30 mg / kg.
Ngaphandle kokulayisha . Kulesi simo, isithasiselo asisetshenziselwa ukulinganisa okukhulu, ngakho umphumela awufi ngokushesha. Kulesi simo, i-creatine ikuvumela ukuba uthole umphumela oyifunayo, ugcine futhi ungapheli umzimba phezu kwalokhu ku-amino acid. Lolu hlelo lokumamukela lusho ukusetshenziselwa ukufaniswa kwe-creatine, okungukuthi, kanye ngosuku ngo-5-6 g ekuseni noma ngemuva kokuqeqesha.
Kungakhathaliseki indlela ekhethiwe yokwamukelwa, kungcono ukudla umdali okungaphezu kwamasonto ayisithupha, bese uthatha ikhefu inyanga nengxenye.
Kubalulekile ukuthola ukuthi yini engcono ukuphuza i-creatine nge-powder ukuze uthole umphumela omkhulu. Inketho elula ukuhlenga isithasiselo emanzini, kodwa ochwepheshe bayeluleka ukuphucula i- creatine ngejusi elimnandi bese baxuba ibe yingxenye yesisindo somzimba noma nanoma iyiphi enye isithasiselo. Ngenxa yalokhu, umphumela wayo uphuthukisiwe.
Uma unesithakazelo sokuthi uhlobo luni lwe-creatine lungcono kuma-capsules noma powder, kufanelekile ukuphawula ukuthi ayikho umehluko ekusebenzeni nasekusebenzeni. Izithasiselo nje kuphela kuma-capsules zilula kakhulu ekuthatheni nasekubaleni imithi, kodwa ziyabiza kakhulu.