Sixelele ukuba indlela ukuthatha creatine

Creatine - ntoni na?

Creatine - into ezifunekayo eqhelekileyo yokusebenza izihlunu skeletal. Nguye yinxalenye inwebu izihlunu, kwaye akhutshwa acid ethile kwizigqeba ezifana kwesibindi, nezintso nepancreas. Ukongezelela, ethetha izinto ezibalulekileyo elijongene ucutheko izihlunu yokusebenza. Le nto creatine lisetyenziswa ekondlweni kwezemidlalo.

Umzimba womntu ekhoyo malunga 0.1 kg creatine. Xa kungekho physical kuso umntu omkhulu uchitha malunga 2 grams weli ngosuku. Ukuze lo mbuzo, "Ngaba ndithatha creatine" - impendulo HIV izicacele, ekubeni awusebenzi kwamagciwane umzimba ngokwemvelo. Ingakumbi abadinga kuyo, iimbaleki, bodybuilders, abafuna izihlunu ezomeleleyo wemvula ngokukhawuleza ekukhuliseni amandla.

Iimbaleki abaninzi banomdla ukuba ayinonophele njani creatine kunye nokunye. Oku kubangelwa yinto yokuba creatine efanayo eziqulathwe intlanzi, inyama, njl, uyakwazi ukuhlangabezana ngokupheleleyo neemfuno umntu, nto leyo umthwalo onzima phezu izihlunu zakho. Ukuba kwenzeka ukunqongophala mali eziyimfuneko phosphocreatine yemveliso ababandakanyekayo kuyondelelaniswe ATP (energy source ephilayo). Oku, kuya kuchaphazela umsebenzi komzimba womdlali lowo.

Ukuba unomdla ukuba uyakwazi ukuthatha creatine okanye hayi, qiniseka ukuba impahla esele ikhona emzimbeni, kodwa ayikwazi buhlungu. hlola umgangatho weemveliso zithengwe kwaye chola sodweliso lwpos - Eyona nto ibalulekileyo.

scheme reception

Ngoku kuyimfuneko ukuba bakuxelele indlela uthathe creatine. Ukulungiselela le njongo, iinkqubo, kodwa lowo ixhaphakileyo, cinga wo:

1) Umxokozelo
Ukwamkelwa lwenziwa iintsuku ezi-6. Isishwankathelo kufuneka uthathe 30 grams, oko kukuthi amaxesha 6 grams 5 ngosuku. Ngeli xesha umzimba zithwele izinto ezongezelelweyo.

2) Inkxaso
Emva kokuba uyilayishe ezantsi, ungathatha grams ezilishumi ngosuku. Nes kufuneka kwandiswe umthamo, ngokuba kweli bakala akuyi kuba asebenzayo ngaphezulu kule.

Indlela ukuthatha creatine ngaphandle ekulayisheni isigaba? Ukuze wenze oku, kufuneka yonke imihla badle grams-5 ukuya kweli-15. Ngenxa kule mali iphezulu iziyobisi ziya kunikwa amanqaku kwinyanga edlulileyo.

Ukuba womdlali mfundi waba nomdla ukuba ayinonophele njani creatine kakhulu, kufuneka udibane nge iingcali, ezo kusenokwenzeka ukuba ukuncoma besathathe ikhefu. Ikhosi enye kufuneka kule meko kwiiveki 2-5 ngokuxhomekeke kwinqanaba womdlali lowo (lokuqala okanye ezenqanaba lesibini), yaye ikhefu olandelayo - ukusuka iiveki ezi-2 ukuya ku-4. Oku kuyimfuneko ukuze umzimba amandla uncropped lokuzimela-ukuvelisa izinto ezifuneka kakhulu.

Iimbaleki abanamava kufuneka bazazi ukuba ayinonophele njani creatine. Ngokutsho scheme eqhelekileyo, isigaba wesiqalo kuquka ukuthatha 30 grams nganye kwisigaba yesondlo sabantwana ngeveki - 2-8 g iiveki 2-8. Ikhosi epheleleyo, ephinda.

akenzi

Iimbaleki abaninzi bayazibuza, "Indlela ukuthatha creatine?", Ukuba khosi iya kubanjwa, yaye akukho isiphumo. Zonke umcimbi ngesantya lokwenziwa kweziyobisi. Kwiimeko ezininzi, akakwazi ukuba bangene egazini ukususela esiswini, ajike abe creatinine engenamsebenzi. Ukwandisa imali kudluliselwa izinto igazi kuyimfuneko ukusebenzisa umxube uzinze, ukuvumela ukuba ukucinezela okanye ukuthintela inguqu okungeyomfuneko. Njengoko glucose dextrose nga ukunyusa izinga layo feed egazini, yeyokuba isebenza kakhulu ukuba ukusebenzisa creatine monohydrate, ibekwe njengezingxobo gelatin. Kulo mzekelo, inkqubo yokuthintela utshintshwano kwemichiza olungafunekiyo.

Kusenokwenzeka ukuba imbaleki na indlela yayo zokufumana additive, kodwa nesithethe jikelele - umlinganiselo oko kumlungele na nangaliphi na ixesha.