A cikin duniyar motsa jiki, creatine wani lokaci ana rufe shi da shaharar furotin foda.Duk da haka, yawancin binciken da aka ba da izini sun nuna cewa creatine na iya taka muhimmiyar rawa wajen inganta aikin horarwa, ƙara ƙarfi, da haɓaka ci gaban tsoka.Don haka, bari mu nutse cikin duniyar abubuwan kari na creatine kuma bincika duk abin da kuke buƙatar sani game da wannan haɓakar motsa jiki!
01 Yadda Creatine ke aiki
Creatine wani abu ne da ke cikin jikin ɗan adam, da farko ke da alhakin sauƙaƙe gyarawa na "ATP makamashi kwayoyin (adenosine triphosphate)."A lokacin horar da ƙarfi, tsokoki sun dogara da ƙarfin da ƙwayoyin ATP ke bayarwa don yin aiki.Yayin da ATP ke raguwa a hankali, tsokoki na iya zama gajiya, a ƙarshe ya ƙare saitin.
Ƙarawa tare da creatine na iya haɓaka ikon jiki don sake farfado da kwayoyin ATP zuwa wani matsayi.Wannan yana haifar da ƙarin tanadin makamashi, jinkirta gajiyar tsoka, da ba ku damar kammala ƙarin maimaitawa da motsa jiki mai ƙarfi a cikin saiti ɗaya.A tsawon lokaci, wannan zai iya haifar da ci gaban tsoka mai girma da ƙarfin ƙarfin.
Koyaya, takamaiman tasirin kari na creatine na iya bambanta daga mutum zuwa mutum.Wasu mutane na iya samun ci gaba mai mahimmanci, yayin da wasu ƙila ba za su amsa da kyau ba.Yawanci, waɗanda ke da mafi girman nau'in nau'in nau'in 2 mai saurin jujjuya filayen tsoka da ƙananan matakan creatine na farko suna da ƙarin fa'ida.
Sabanin haka, mutanen da ke da ƙananan ƙwayar ƙwayar ƙwayar tsoka da sauri da kuma matakan farko na creatine, sau da yawa ana kiranta "marasa amsa" ga creatine, bazai iya samun fa'idodi masu mahimmanci kuma ba a ba da shawarar yin amfani da shi ba.
02 Zaɓin Ƙirƙirar Ƙirƙirar Ƙirƙiri Dama
Lokacin zabar kari na creatine, ɗayan mafi yawan zaɓuɓɓukan da ake samu akan kasuwa shine monohydrate creatine.Monohydrate creatine ana ɗaukarsa ko'ina azaman ma'aunin zinare tsakanin abubuwan kari na creatine.An tabbatar da cewa yana da tasiri sosai wajen haɓaka matakan creatine, haɓaka ƙarfi, da haɓaka haɓakar tsoka.Bugu da ƙari, yana da ɗan araha kuma mai sauƙin isa.Idan kuna ƙoƙarin ƙara ƙarin creatine a karon farko, creatine monohydrate galibi zaɓi ne mai hikima.
03 Yadda ake Amfani da Kariyar Creatine
Bincike ya nuna cewa shan creatine tare da 93 grams na carbohydrates (ko 47 grams na carbs + 50 grams na gina jiki) ya fi tasiri wajen haɓaka matakan creatine a cikin jiki fiye da kawai hada shi da ruwa.Wannan hanya tana da fa'ida musamman don haɓaka matakan ƙarfi da samun tsoka.
Muna ba da shawarar hada creatine tare da manyan abinci, nama mai yawan furotin, ko qwai.Hakanan zaka iya haxa shi da furotin foda ko madara don sauƙaƙe mafi kyawun sha.
Dangane da lokacin shan creatine, ko kafin motsa jiki ko bayan motsa jiki, babu wani takamaiman buƙatu.Wannan saboda creatine yawanci yana ɗaukar makonni da yawa na daidaitaccen amfani don nuna tasirin sa kuma baya yin aiki nan da nan yayin motsa jiki.
Koyaya, muna ba da shawarar shan creatine bayan motsa jiki.Ya fi dacewa a cinye shi tare da abincin motsa jiki bayan motsa jiki da girgizar furotin, kuma wasu bincike sun nuna kyakkyawan sakamako mai kyau idan aka kwatanta da cin abinci kafin motsa jiki.
04 Tsare-tsaren shan Creatine na dogon lokaci
Akwai hanyoyi guda biyu na yau da kullun don cin abinci na creatine: lokacin lodawa da lokacin da ba a ɗauka ba.
A cikin lokacin lodawa, mutane suna cinye kusan sau 0.3 nauyin jikinsu a cikin gram (kusan gram 20 ga yawancin mutane) na creatine yau da kullun na kwanaki 5-7 na farko.Bayan haka, suna rage yawan abincin yau da kullun zuwa gram 3-5.
Lokacin da ba a lodawa ya ƙunshi farawa tare da cin abinci na yau da kullun na gram 3-5 tun daga farko.
Dangane da sakamakon dogon lokaci, babu wani gagarumin bambanci tsakanin hanyoyin biyu.Koyaya, lokacin lodawa na iya ƙyale mutane su ga sakamako mai sauri a matakan farko.
05 Yaya tsawon lokacin da yakamata ku yi amfani da Creatine
Ga mutanen da suka amsa da kyau ga creatine kuma suna samun ci gaba mai mahimmanci a cikin ƙarfin tsoka, dogon lokaci, amfani da ba tare da katsewa ba.
Koyaya, wasu mutane na iya fuskantar alamun riƙewar ruwa yayin amfani da creatine, wanda zai iya hana ƙoƙarin asarar mai.A irin waɗannan lokuta, ana iya amfani da creatine yayin matakan haɓaka amma an tsallake shi yayin lokutan asarar mai.
06 Haɗin Creatine da Beta-Alanine
Idan za ta yiwu, yi la'akari da shan gram 3 na beta-alanine tare da kari na creatine.Bincike ya nuna cewa hada biyun na iya samar da ƙarin fa'idodi masu mahimmanci dangane da samun ƙarfin ƙarfi da haɓakar tsoka.
Daga ƙarshe, ko da yake, horar da kanta da halayen abincin yau da kullun sun kasance mahimman abubuwan da ke ƙayyade ci gaban dacewa.Kari kamar creatine da beta-alanine na iya cika waɗannan abubuwan kuma suna taimaka muku samun ƙarin ci gaba mai mahimmanci a cikin tafiyar motsa jiki!
A SRS Nutrition Express, muna alfaharin tabbatar da daidaiton sarkar samar da kayayyaki a duk shekara, tare da goyan bayan ingantaccen tsarin tantance mai kaya.Tare da wuraren ajiyar mu na Turai, muna da ingantattun kayan aiki don saduwa da bukatun ku don kayan abinci mai gina jiki na wasanni ko samun dama ga kayan mu na Turai.Don Allah kar a yi shakka a tuntuɓe mu don kowane tambaya ko buƙatun da suka shafi albarkatun ƙasa ko jerin hajojin mu na Turai.Mun zo nan don yi muku hidima cikin sauri da inganci.
Danna zuwa mafi kyawun Creatine Monohydrate 200 Mesh
Idan kuna da tambayoyi,
TUNTUBE MU YANZU!
Lokacin aikawa: Oktoba-16-2023
