Kuita Kuti Misumbu Yako Ionekwe Yakakura
Creatine, shamwari yeupenyu hwose
Semunhu anoteedzera simba uye kukura kwemhasuru, kana usati waedza creatine, inguva chaiyo yawakaita.Ichi chinokwanisika uye chinoshanda chekuwedzera chave chichitaurwa nezvacho kakawanda, saka wadii kupfura?
Chii Chinogona Kuita Creatine?
- Kuwedzera protein synthesis metabolism.
- Wedzera tsandanyama cross-sectional nzvimbo.
- Tsigira yakakwira kusimba Workout mitoro.
-Kuvandudza anaerobic kurovedza muviri.
- Deredza kuneta.
-Kurumidza kupora mushure mekudzidziswa kwakanyanya.
1. Kukura Kwetsandanyama
Creatine inogona kuwedzera mvura mukati memasero, kuwedzera kumhanya kwemhasuru fiber kukura, uye kuwedzera saizi yemhasuru.Inosimudzira mapuroteni synthesis, inosimudzira tsandanyama synthetic metabolism, pakupedzisira inowana saizi yemamhasuru inotsvakwa mukuvaka muviri.
2. Simba uye Simba Rinoputika
Creatine inogona kuwedzera kuchengetwa kwephosphocreatine mumamhasuru, kusimudza huwandu hwemutoro mukudzidziswa kwakasimba, zvichikonzera kukurumidza sprint kumhanya.Uku kukwidziridzwa kwesimba kunoturikira kukuvandudza kuputika mumitambo yeanaerobic.Panguva yekudzidziswa, creatine supplementation inogona kuwedzera simba remunhu, kureva, 1RM.
Pamusoro pezvo, creatine inopa mabhenefiti ekuwedzera anaerobic uye aerobic kutsungirira.
Creatine inobvumira mhasuru kuchengetedza simba rakawanda, ichipa simba rakawanda rinowanikwa apo muviri unorida panguva dzakasimba.Iyo inovandudzawo chiyero che phosphocreatine resynthesis panguva yekupedza-workout kupora nguva, inoderedza kuvimba neanaerobic glycolysis, uye inoderedza tsandanyama lactate kuunganidza, nokudaro kunonoka kutanga kwekuneta.
Se "shuttle" yekutsinhana kwesimba pakati pemitochondria nemhasuru fibers, creatine inobatsira kuburitsa adenosine triphosphate (ATP), inobatsira pakuvandudza aerobic endurance performance.
Kushanda Urume Ndiko Kungotanga
Arginine, dombo risingafungidzirwe
Arginine inobata basa rakakosha mu cytoplasm uye nyukireya protein synthesis uye inoonekwa sechinhu chinogoneka chekukura kwemhasuru uye kudzivirira immune.Iyo yakakosha amino acid, zvichireva kuti muviri unogona kugadzira chikamu chayo asi ungangoda imwe mari kubva kunze kwekunze.
Chii Chinogona Kuita Arginine?
1. Kubatsira Hutano Pakubereka
Arginine chinhu chakakosha cheurume mapuroteni uye inosimudzira kugadzirwa kwembeu.Kushaikwa kwearginine kunogona kukonzera kunonoka mukukura kwepabonde.Arginine inokurudzirawo kugadzirwa kwechisikigo kwe testosterone, kubatsira varume kuchengetedza mazinga e testosterone akajairwa.
2. Kukurudzira Kubuda Kwemahomoni Akasiyana-siyana
Mukuwedzera kune testosterone, arginine inogona kukurudzira kugadzirwa kwehomoni dzakasiyana-siyana mumuviri, kusanganisira kukura kwehomoni, insulini, uye insulini-yakafanana nekukura kwe1 (IGF-1).Mabhuku akawanda anoratidza kuti kuwedzera arginine kunogona kukurudzira kuvharwa kwekukura kwehomoni kubva kune anterior pituitary.Nitrogen kuchengetedza kwakakosha pakuvaka muviri kunoshanda, uye kugona kwearginine kukwenenzvera tsinga dzeropa uye kutora chikamu muprotein synthesis kwakakoshawo pakukura kwetsandanyama.
3. Kukurudzira Kukura Kwetsandanyama
Arginine inotora basa rakakosha mucytoplasm uye nyukireya protein synthesis, inoonekwa sechinhu chinogoneka chekukura kwemhasuru uye kudzivirira immune.Nitrogen kuchengetedza kwakakosha mukuvaka muviri.Arginine inotangira nitric oxide (NO), iyo inowedzera kugadzirwa kweNO, inowedzera mitsipa yeropa, inovandudza kutakurwa kwezvokudya kumasero emasumbu, uye inotsigira mapuroteni synthesis, zvichiita kuti musuru kukura.
4. Mabhenefiti eCardiovascular System
Izvi zvinowanikwa nekuwedzera kusunungurwa kwe nitric oxide.Kuwedzera arginine kunogona kuwedzera zvakanyanya mazinga emuviri enitric oxide, ayo anowedzera tsinga, kuvandudza kutenderera kweropa, uye kubatsira kuderedza mamiriro akadai seBP.Arginine saka inoshandiswa kurapa mamwe mamiriro ane hukama, akadai sehypertension.
Batsira Ruoko Runobatsira kune Stamina Yako
Citric Acid Malic Acid, simba rinowedzera
Citric acid malic acid, inowanzo wanikwa mupombi ye nitrate, iine niche yekuwedzera.Kashoma kuona standalone citric asidhi uye malic asidhi zvokuwedzera;kazhinji varipo muchikamu che2:1 kana 4:1 (citric acid kusvika malic acid).
Mhedzisiro yavo ndeimwe yekuwedzera kutsungirira kuita:
1. Munguva yepamusoro-soro yeanaerobic exercise, muviri unounganidza huwandu hwakawanda hwelactic acid.Citric acid inobatsira buffer lactic acid uye kuderedza DOMS.
2. Kutora 8g ye citric acid malic acid awa imwe isati yasvika yakakwirira-yakasimba anaerobic kudzidziswa kunowedzera kutsungirira kwemhasuru, zvinobudirira kuvandudza kushanda mukudzivirira kudzidzira.
3. Muviri unobereka katatu ammonia kupfuura nguva dzose panguva yekudzidzira kwepamusoro-soro.Citric acid malic acid inobatsira kubvisa ammonia kubvisa tsvina yemetabolism kubva mumhasuru tishu.
4. Kuwedzera ne 8g ye citric acid malic acid inovandudza kushanda kwepamusoro uye pasi pemuviri 60% 1RM kudzidzira kusagadzikana kuneta.
5. Kuwedzera ne8g ye citric acid malic acid inovandudza 80% yebhenji press performance.
Kusimudzira 1-4 Maminitsi eSimba
Beta-Alanine, achibatsira rwendo rwevatambi
Beta-alanine chinhu chinowanikwa mupombi ye nitrate inokonzera kunzwa kutinhira.Iyo inotungamira kune carnosine, inowanikwa mumaskeletal tsandanyama, iyo inokanganisa kuneta kuumbwa uye oxidative kusagadzikana zvinhu.Kuwedzera carnosine concentrations kunogona kudzivirira shanduko mumhasuru acidity panguva yekurovedza muviri, kuderedza kuneta uye kuwedzera nguva kusvika kuneta.
1. Kuvandudza Anaerobic Exercise Performance
Iyo inonyanya kunanga kwenguva pfupi, yakakwirira-yakasimba tsandanyama maekisesaizi, kunyanya mumitambo inotora 1-4 maminetsi.Semuenzaniso, mukurovedza muviri kunotora inopfuura miniti, senge kutsungirira kuramba kudzidziswa, nguva yekuneta inowedzerwa.
Kune maekisesaizi anogara isingasviki miniti kana anopfuura maminetsi mana, akadai sesimba rekusimudzira weightlifting, iro rinowanzogara kwemasekonzi makumi matatu, kana maminetsi gumi 800-mita kushambira, beta-alanine inewo mhedzisiro, asi haisi kuoneka. semaminiti 1-4 ekurovedza muviri.
Kurovedzwa kwekuvaka tsandanyama mukusimba, zvisinei, kunowira zvakakwana mukati menguva inoshanda, zvichiita kuti zvive zvakanaka kubatsirwa nebeta-alanine.
2. Kuderedza Neuromuscular Fatigue
Kuwedzera beta-alanine kunogona kuvandudza vhoriyamu yekudzidziswa uye kuneta indekisi mukudzivirira maekisesaizi, kuderedza neuromuscular kuneta, kunyanya kune vakwegura.Inobatanidzwawo mukudzidzira kwepamusoro-soro, kuwedzera kuvandudzwa kwekuneta kwechikumbaridzo.Kana wakura, zvinhu izvi zvinogona kuva chikamu chenguva dzose chemuitiro wako.
Muchidimbu
Zvinhu zvina zvakakosha zvinobatsira kuita kuti varume vakuru, vasimbe, uye vashingirire:
Creatine, Arginine, Citric Acid uye Malic Acid, Beta-Alanine
● Shandisa creatine kuisa pfungwa pakuvaka tsandanyama.
● Shandisa arginine kudzora mahormone, kudzivirira mwoyo wako uye kutsigira muviri wako.
● Citric acid uye malic acid zvinogona kuwedzera kutsungirira kwako, necitric acid inoderedza kuneta, uye malic acid inotarisa pakuita maekisesaizi mapfupi, akanyanya.
Chokwadi, izvi hazvisi kuvarume chete.Creatine inodiwawo kune vakadzi vanotsvaga tsandanyama vhoriyamu, nepo arginine inoshanda kune vakadzi nekuda kwekudzivirira kwayo pakubereka.
Reference:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine uye Muscle Metabolism: Recent Advances uye Makakatanwa.The Journal of Nutrition.2006;136(1):295S-297S.
[2]Hobson RM, Saunders B, Bhora G, Harris RC.Migumisiro yeBeta-Alanine Supplementation paMuscle Endurance: Ongororo.Amino Acids.2012;43(1):25-37.
Nguva yekutumira: Oct-20-2023
