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Indlela yokwandisa iiNzuzo zeCreatine: Iingongoma ezi-6 eziPhambili ekufuneka uzazi ngaphambi kokuzisebenzisa!

Indlela yokwandisa iiNzuzo zeCreatine: Iingongoma ezi-6 eziPhambili ekufuneka uzazi ngaphambi kokuzisebenzisa!

Ehlabathini lokufaneleka, i-creatine ngamanye amaxesha igutyungelwe kukuthandwa kweprotheyini yomgubo.Nangona kunjalo, uphando oluninzi olugunyazisiweyo lubonise ukuba i-creatine inokudlala indima ebalulekileyo ekuphuculeni ukusebenza koqeqesho, ukwandisa amandla, kunye nokukhuthaza ukukhula kwemisipha.Ke, masingene kwihlabathi lezongezo ze-creatine kwaye siphonononge konke okufuneka ukwazi malunga nokuqina komzimba!

01 Isebenza njani iCreatine

I-Creatine yinto ekhoyo ngokwemvelo emzimbeni womntu, ngokuyinhloko uxanduva lokuququzelela uhlaziyo lwe "ATP molecules amandla (adenosine triphosphate)."Ngethuba loqeqesho lwamandla, izihlunu zithembele kumandla anikezwa ngama-athomu e-ATP ukwenza.Njengoko i-ATP iyancipha ngokuthe ngcembe, izihlunu zinokudinwa, ekugqibeleni ziphelise isethi.

Ukongezwa nge-creatine kunokomeleza amandla omzimba okuhlaziya iimolekyuli ze-ATP ukusa kwinqanaba elithile.Oku kukhokelela ekunyukeni kokugcinwa kwamandla, ukulibazisa ukudinwa kwemisipha, kwaye kukuvumela ukuba ugqibezele ukuphindaphinda okuninzi kunye nokuzivocavoca okuphezulu ngaphakathi kweseti enye.Ngokuhamba kwexesha, oku kunokukhokelela ekukhuleni kwemisipha ebonakalayo kunye nokuzuza amandla.

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Nangona kunjalo, imiphumo ethile ye-creatine supplementation ingahluka ukusuka kumntu ukuya kumntu.Abanye abantu banokufumana uphuculo olubonakalayo, ngelixa abanye banokungaphenduli ngokufanelekileyo.Ngokuqhelekileyo, abo banomlinganiselo ophezulu wohlobo lwe-2 olukhawulezayo lwe-muscle fibers kunye namanqanaba asezantsi e-creatine aqala ukufumana izibonelelo ezibalulekileyo.

Ngakolunye uhlangothi, abantu abanomlinganiselo ophantsi wemicu yemisipha ekhawulezayo kunye namanqanaba aphezulu okuqala okudala, adla ngokubizwa ngokuba "ngabaphenduli" kwi-creatine, banokungafumani nzuzo ebalulekileyo kwaye abakhuthazwa ukuba bayisebenzise.

02 Ukukhetha iCreatine eLungileyo

Xa kuziwa ekukhetheni isongezelelo se-creatine, enye yeendlela eziqhelekileyo ezifumanekayo kwimarike yi-monohydrate creatine.I-Monohydrate creatine ithathwa ngokubanzi njengomgangatho wegolide phakathi kwezongezelelo ze-creatine.Kuye kwangqinwa ukuba kusebenza kakhulu ekwandiseni amanqanaba e-creatine, ukomeleza amandla, kunye nokukhuthaza ukukhula kwezihlunu.Ngaphezu koko, iyafikeleleka kwaye ifikeleleka lula.Ukuba uzama ukongezwa kwe-creatine okokuqala, i-monohydrate creatine ihlala ilukhetho olulumkileyo.

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03 Indlela yokusebenzisa izongezo zeCreatine

Uphando lubonise ukuba ukuthatha i-creatine ecaleni kwe-93 grams ye-carbohydrates (okanye i-47 grams ye-carbs + i-50 grams yeprotheni) iyasebenza kakhulu ekunyuseni amanqanaba e-creatine emzimbeni kunokuba nje ixutywe namanzi.Le ndlela inenzuzo ngakumbi ekukhuthazeni amanqanaba amandla kunye nokuzuza kwemisipha.

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Sincoma ukudibanisa i-creatine kunye nezidlo eziphambili, inyama eneprotheyini ephezulu, okanye amaqanda.Ungayixuba kunye nomgubo weprotheyini okanye ubisi ukwenza lula ukufunxa ngeyona ndlela.

Ngokuphathelele ixesha lokuthatha i-creatine, nokuba kuphambi okanye emva kokuzilolonga, akukho mfuneko ingqongqo.Oku kungenxa yokuba i-creatine ithatha iiveki ezininzi zokusetyenziswa rhoqo ukubonisa iziphumo zayo kwaye ayisebenzi ngoko nangoko ngexesha lokuzilolonga.

Nangona kunjalo, sincoma ukuthatha i-creatine emva kokusebenza kwakho.Kulunge ngakumbi ukukusebenzisa ngokutya kwasemva kokuzilolonga kunye neeprotheyini ezishukumayo, kwaye olunye uphando lucebisa iziphumo ezingcono kancinci xa kuthelekiswa nokutya kwangaphambi kokuzilolonga.

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04 IziCwangciso zexesha elide lokuThatha i-Creatine

Kukho iindlela ezimbini eziqhelekileyo zokuthatha i-creatine: isigaba sokulayisha kunye nesigaba sokungalayishi.

Kwinqanaba lokulayishwa, abantu batya malunga ne-0.3 yobunzima bomzimba wabo kwiigram (malunga ne-20 grams kubantu abaninzi) ye-creatine yonke imihla kwiintsuku zokuqala ezi-5-7.Emva koko, banciphisa umthamo wemihla ngemihla ukuya kwi-3-5 grams.

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Isigaba sokungalayishi sibandakanya ukuqala ngokutya kwansuku zonke kwe-3-5 grams kwasekuqaleni.

Ngokweziphumo zexesha elide, akukho mahluko ubalulekileyo phakathi kweendlela ezimbini.Nangona kunjalo, isigaba sokulayisha sinokuvumela abantu ukuba babone iziphumo ezikhawulezayo kumanqanaba okuqala.

05 Kufuneka usebenzise ixesha elingakanani iCreatine

Kubantu abaphendula kakuhle kwi-creatine kwaye bafumane ukuphuculwa okuphawulekayo kumandla emisipha, ixesha elide, ukusetyenziswa okungaphazanyiswa kwamkelekile.

Nangona kunjalo, abanye abantu banokufumana iimpawu zokugcinwa kwamanzi ngelixa usebenzisa i-creatine, enokuthi ithintele iinzame zokulahlekelwa kwamafutha.Kwiimeko ezinjalo, i-creatine ingasetyenziswa ngexesha lezigaba ze-bulking kodwa yeqa ngexesha lokulahleka kwamafutha.

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06 I-Creatine kunye ne-Beta-Alanine Umdibaniso

Ukuba kunokwenzeka, cinga ukuthatha i-3 grams ye-beta-alanine ecaleni kwesongezelelo sakho se-creatine.Uphando lubonisa ukuba ukudibanisa ezimbini kunokubonelela ngeenzuzo ezibaluleke ngakumbi malunga nokuzuza kwamandla kunye nokukhula kwemisipha.

Ekugqibeleni, nangona kunjalo, ukuzilolonga ngokwako kunye nemikhwa yokutya yemihla ngemihla kuhlala kuyeyona nto iphambili emisela inkqubela phambili yomzimba.Izongezo ezifana ne-creatine kunye ne-beta-alanine zinokuncedisana nezi zinto kwaye zikuncede ufezekise uphuculo olubalulekileyo kuhambo lwakho lokufaneleka!

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Kwi-SRS Nutrition Express, siyazingca ngokuqinisekisa ukuba kukho unikezelo olungaguquguqukiyo noluzinzileyo unyaka wonke, luxhaswa yinkqubo yophicotho oluluqilima lwababoneleli.Ngezixhobo zethu zokugcina iimpahla zaseYurophu, sixhotyiswe kakuhle ukuhlangabezana neemfuno zakho zezithako zemveliso yesondlo sezemidlalo okanye ukufikelela kuluhlu lwethu lwaseYurophu.Nceda ungathandabuzi ukufikelela kuthi ngayo nayiphi na imibuzo okanye izicelo ezinxulumene nemathiriyeli ekrwada okanye uluhlu lwethu lwesitokhwe saseYurophu.Silapha ukuze sikukhonze ngokukhawuleza nangempumelelo.

Cofa kweyona ilungileyo iCreatine Monohydrate 200 Mesh
Ukuba unayo nayiphi na imibuzo,
QHAGAMSHELANA NATHI NGOKU!


Ixesha lokuposa: Oct-16-2023

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