Izindleko zemvelo zithandwa kakhulu kubadlali, namhlanje sizobona ukuthi singaphuza kanjani i- creatine kahle.
Kukhona inombolo enkulu yezinketho zalesi sengezo. Uhlelo lwezinsuku eziyisithupha luyathandwa kakhulu, nge-30 amagremu we-powder okudliwe ngosuku. Leli nani kufanele lihlukaniswe ngama-6 receptions, okungukuthi, ama-gramu angu-5. Ngesikhathi esilandelayo, umthamo kufanele uhliswe ube ngu-10 g ngosuku. Ngenxa yomdali oqoqiwe, umzimba uzizwa unamandla kakhulu futhi imisipha iqala ukumelana nomthwalo osindayo.
Uma ngaphambilini ungathathi i-creatine ngaphambi kokuqeqesha, kuzomele ucabangele ezinye ze-nuances. Phakathi kwezinhlelo zokusetshenziswa kubalulekile ukuphumula, cishe amasonto amane. Kubalulekile ukuthi umzimba ungasetshenziselwa ukungena ekudaleni ngaphandle futhi ungacindezeli izinqubo zayo zokukhulula ukudala.
Ungayithatha kanjani?
Umdlali ngamunye unemithetho yakhe yokuthatha i-creatine, kodwa ngokuvamile umbuso wokusetshenziswa ubheka lokhu: izinsuku ezingu-8 ngosuku kufanele zidliwe 25 g ngamunye, ngemuva kokunciphisa umthamo ukuya ku-5 g ngosuku bese uthatha amanye amaviki angu-7. Khona-ke udinga ukuphindaphinda futhi. Ngisho nokudla okulungile kwe-creatine akuqinisekisi umphumela we-100%. Izibalo zithi lokhu okungeziwe kokudla akuthinti 30% wabagijimi.
Manje kusele ukuze uthole ukuthi ungayiphuza kanjani i-creatine nge-powder. Kufanele ichitheke emzimbeni ongcono kakhulu uma ijusi lamagilebhisi noma amanzi alula. Akunconywa ukusebenzisa amaju omuncu. Ngendlela, ngezindleko zamanzi. Kufanele udakwe ngobuningi ngenkathi ukusetshenziswa kwe-creatine.
Kunezinhlobo ezahlukene zalezi zengezo zokudla kwezemidlalo, ezihlukile ekubunjweni nasekusebenzeni emzimbeni, ngakho ukukhetha kuncike ekuthandweni kwakho ngabanye.
Ngezincomo ezijwayelekile zokuphuza kahle ukudala, sidinga, bese ukhetha imodi okulungile kuwe.