Ezweni lokufaneleka, i-creatine ngezinye izikhathi igubuzelwa ukuthandwa kwe-protein powder.Kodwa-ke, ucwaningo oluningi olugunyaziwe lubonise ukuthi i-creatine ingadlala indima ebalulekile ekuthuthukiseni ukusebenza kokuqeqeshwa, ukwandisa amandla, nokukhuthaza ukukhula kwemisipha.Ngakho-ke, ake singene emhlabeni wezithasiselo ze-creatine futhi sihlole konke odinga ukukwazi mayelana nalesi sikhuthazi sokuqina!
01 Indlela I-Creatine Esebenza Ngayo
I-Creatine iyinto ekhona ngokwemvelo emzimbeni womuntu, ngokuyinhloko inesibopho sokwenza kube lula ukuguqulwa "kwe-ATP energy molecule (adenosine triphosphate)."Ngesikhathi sokuqeqeshwa kwamandla, imisipha ithembele emandleni anikezwa ama-molecule e-ATP ukuze enze.Njengoba i-ATP iyancipha kancane kancane, imisipha ingakhathala, ekugcineni iqede isethi.
Ukwengeza nge-creatine kungathuthukisa ikhono lomzimba lokukhiqiza kabusha ama-molecule e-ATP ngokwezinga elithile.Lokhu kubangela ukonga amandla okwandisiwe, ukubambezela ukukhathala kwemisipha, futhi kukuvumela ukuthi uqedele ukuphindaphinda okwengeziwe kanye nokuzivocavoca okunamandla kakhulu ngaphakathi kwesethi eyodwa.Ngokuhamba kwesikhathi, lokhu kungaholela ekukhuleni kwemisipha okuphawulekayo nokuzuza amandla.
Kodwa-ke, imiphumela ethile ye-creatine supplementation ingahluka kumuntu nomuntu.Abanye abantu bangase babe nokuthuthukiswa okuphawulekayo, kuyilapho abanye bangase bangaphenduli ngempumelelo.Ngokuvamile, labo abanengxenye ephezulu yohlobo 2 lwemicu yemisipha enyakaziswa ngokushesha kanye namazinga aphansi okuqala okudala avame ukuthola izinzuzo ezibalulekile.
Ngokuphambene, abantu abanengxenye ephansi yemicu yemisipha enyakaziswa ngokushesha kanye namazinga aphezulu okuqala e-creatine, okuvame ukubizwa ngokuthi "abangaphenduli" ku-creatine, bangase bangatholi izinzuzo ezibalulekile futhi abanconywa ukuthi bayisebenzise.
02 Ukukhetha Isengezo Esilungile Se-Creatine
Uma kuziwa ekukhetheni i-creatine supplement, enye yezinketho ezivame kakhulu ezitholakala emakethe i-monohydrate creatine.I-Monohydrate creatine ibhekwa kabanzi njengezinga legolide phakathi kwezithako ze-creatine.Kufakazelwe ukuthi iyasebenza kakhulu ekwandiseni amazinga e-creatine, ithuthukisa amandla, futhi ikhuthaze ukukhula kwemisipha.Ngaphezu kwalokho, iyathengeka futhi ifinyeleleka kalula.Uma uzama i-creatine supplementation okokuqala ngqa, i-monohydrate creatine ngokuvamile iyisinqumo esihlakaniphile.
03 Indlela Yokusebenzisa Izithasiselo Ze-Creatine
Ucwaningo luye lwabonisa ukuthi ukuthatha i-creatine eceleni kwamagremu angu-93 wama-carbohydrate (noma amagremu angu-47 wama-carbs + amagremu angu-50 amaprotheni) kuphumelela kakhulu ekukhuphuleni amazinga e-creatine emzimbeni kunokumane uwuxube namanzi.Le ndlela inenzuzo ikakhulukazi ekukhuthazeni amazinga wamandla nokuzuza kwemisipha.
Sincoma ukuhlanganisa i-creatine nokudla okuyinhloko, inyama enamaprotheni amaningi, noma amaqanda.Ungakwazi futhi ukuyixuba ne-protein powder noma ubisi ukuze ukwazi ukumunca kahle.
Ngokuqondene nesikhathi sokuthatha i-creatine, kungaba ngaphambi noma ngemva kokujima, asikho isidingo esiqinile.Lokhu kungenxa yokuthi i-creatine ngokuvamile ithatha amaviki ambalwa okusetshenziswa okungashintshi ukukhombisa imiphumela yayo futhi ayisebenzi ngokushesha phakathi nokujima.
Nokho, sincoma ukuthatha i-creatine ngemva kokujima kwakho.Kungcono kakhulu ukukusebenzisa ngokudla kwangemva kokujima kanye nama-protein shakes, futhi olunye ucwaningo luphakamisa imiphumela engcono kakhulu uma iqhathaniswa nokudla kwangaphambi kokujima.
04 Izinhlelo Zesikhathi Eside Zokuthatha I-Creatine
Kunezindlela ezimbili ezijwayelekile zokuthatha i-creatine: isigaba sokulayisha kanye nesigaba sokungalayishi.
Esigabeni sokulayisha, abantu badla cishe izikhathi ezingu-0.3 isisindo somzimba wabo ngamagremu (cishe amagremu angu-20 kubantu abaningi) we-creatine nsuku zonke ezinsukwini zokuqala ezingu-5-7.Ngemuva kwalokho, banciphisa umthamo wansuku zonke ube ngu-3-5 amagremu.
Isigaba sokungalayishi sihilela ukuqala ngokudla kwansuku zonke kwe-3-5 amagremu kusukela ekuqaleni.
Mayelana nemiphumela yesikhathi eside, awukho umehluko omkhulu phakathi kwalezi zindlela ezimbili.Kodwa-ke, isigaba sokulayisha singavumela abantu ukuthi babone imiphumela esheshayo ezigabeni zokuqala.
05 Kufanele Usebenzise Isikhathi Esingakanani I-Creatine
Kubantu abasabela kahle ku-creatine futhi bathole ukuthuthuka okuphawulekayo kumandla emisipha, ukusetshenziswa kwesikhathi eside, okungaphazanyiswa kuyamukeleka.
Kodwa-ke, abanye abantu bangase babe nezimpawu zokugcinwa kwamanzi ngenkathi besebenzisa i-creatine, okungase kuthiye imizamo yokulahlekelwa kwamafutha.Ezimweni ezinjalo, i-creatine ingasetshenziswa phakathi nezigaba ze-bulking kodwa yeqiwe phakathi nezigaba zokulahlekelwa kwamafutha.
06 Inhlanganisela ye-Creatine ne-Beta-Alanine
Uma kungenzeka, cabanga ukuthatha amagremu angu-3 e-beta-alanine eduze kwesithasiselo sakho se-creatine.Ucwaningo lubonisa ukuthi ukuhlanganisa kokubili kunganikeza izinzuzo ezibaluleke kakhulu mayelana nokuzuza kwamandla nokukhula kwemisipha.
Nokho, ekugcineni ukuziqeqesha kanye nemikhuba yokudla yansuku zonke kuhlala kuyizici ezibalulekile ezinquma inqubekelaphambili yokuqina.Izithasiselo ezifana ne-creatine ne-beta-alanine zingaphelelisa lezi zici futhi zikusize uzuze ukuthuthuka okubaluleke kakhulu ohambweni lwakho lokufaneleka!
Kwa-SRS Nutrition Express, siyaziqhenya ngokuqinisekisa uchungechunge lwempahla olungaguquki futhi oluzinzile unyaka wonke, olusekelwa uhlelo oluqinile lokuhlola abahlinzeki.Ngezindawo zethu zokugcina izimpahla zaseYurophu, sikuhlomele kahle ukuhlangabezana nezidingo zakho zezithako zomkhiqizo wokudla okunomsoco wezemidlalo noma ukufinyelela kumpahla yethu yaseYurophu.Sicela ungangabazi ukusithinta nganoma imiphi imibuzo noma izicelo ezihlobene nezinto ezingavuthiwe noma uhlu lwethu lwesitoko lwaseYurophu.Silapha ukuze sikukhonze ngokushesha nangempumelelo.
Chofoza ku-Creatine Monohydrate 200 Mesh ehamba phambili
Uma unemibuzo,
XHUMANA NATHI MANJE!
Isikhathi sokuthumela: Oct-16-2023
