Kutsegula creatine: mmene, mlingo ndi ayamikira

Creatine - ndi zakudya masewera zofunika kuti bodybuilders. Aliyense akudziwa kuti masewera enaake kumalimbikitsa kudya minofu phindu. Nthawi zambiri, creatine potsegula akulola wothamanga kukwaniritsa zotsatira ankafuna. Pamene ntchito molondola, creatine kumatheka kupirira, kuchuluka kulemera ndi kutukula ntchito.

Kuwonjezera creatine chakudya kumachepetsa njira zobwera chifukwa cha okosijeni maselo minofu, zomwe zimalimbikitsa kutopa. Komanso mwayi n'kofunika mphamvu kuonjezera glycogen zili mu maselo. Chifukwa ichi minofu magwiridwe wothamanga amakhala apamwamba.

Iwo anachita kafukufuku kuti anasonyeza kuti creatine kumawonjezera anabolic mwayi kukula minofu. Chifukwa ichi inapita kunenepa ndi mphamvu wothamanga. Creatine enaake wapangidwa ndi zosakaniza, choncho sayambitsa mavuto kwambiri kwa wochita mpikisano. Nkofunika kuti creatine potsegula zinachitikadi mogwirizana ndi malangizo a, palibe ambiri osokoneza.

Koma kafukufuku wa posachedwapa wasonyeza kuti othamanga amene anatenga creatine wogawana popanda potsegula gawo, musakhale mwa mawu a nyumba minofu anthu amene anatenga izo zedi mkulu mu sabata loyamba.

Mfundo zotsatira zowonjezera

Creatine ndi apanga ku zinthu zimene pamapeto, zimakhudzidwa kagayidwe mphamvu. Ngati bwino imachitika creatine potsegula, kuti pa kilogalamu ya kulemera kwa anthu amasonkhana oposa 1 gram minofu. Chotero zochita mankhwala zimachitika munthu aliyense, ngakhale iye sanali nawo masewera, koma zedi yaing'ono. Kugwiritsa creatine, thupi kuphunzira mankhwala zimam'patsa ndipo amautembenuzira iwo mu mphamvu, lomwe limathandiza chakuti thupi kulimbana katundu lalikulu.

Chifukwa chakuti chamoyo zingabweretse creatine yekha zedi yaing'ono, kawirikawiri izi sikokwanira maphunziro zonse ndi kuchira. Zikatero amathandiza creatine potsegula. Pa yolondola kwambiri pogwiritsa ntchito mphamvu ya kuwonjezeka wothamanga ndi maperesenti oposa 18. zowonjezera lipindulitsa makamaka kwa anthu amene amachita masewera mphamvu.

Kodi mtundu wa creatine bwino

Akatswiri amanena creatine supplementation imatengedwa zabwino mu chochitika alibe zosafunika mu kapangidwe kake. mtundu wa zakudya masewera ndi mankhwala achilengedwe. Science ndi Sports Medicine zikukwaniritsidwa chaka ndi chaka, kuti mukupanga zinthu zatsopano. Pa nkhani imeneyi, atsopano ambiri masewera kuti: "creatine Kodi Koperani Kodi kutenga mankhwala bwino?"

Kuti asalakwitse, ndipo ambiri osokoneza pa supplementation ayenera kuonana ndi akatswiri. Nkofunika kukumbukira kuti aliyense masewera kumafuna mtundu winawake wa creatine. Mphunzitsiyo adzaona mitundu kuti akusowekela kulandira oyamba. Kuyambira lero ndi kudzadalira chifukwa mu kupambana kwa. Chinthu chachikulu kulandira kusankha kulandira creatine potsegula kapena popanda izo.

Pamene kuli kwabwino kuti atenge creatine

Kuti kuphunzira inali kwambiri, m'pofunika kuti aziona mphamvu ndi nthawi intervals. Chinthu ichi kumakhudza mwachindunji zotsatira. Pachifukwa ichi, muyenera mosamala tikuyandikira boma chakudya. M'pofunika kutumiza kuti creatine bwino odzipereka. Nkofunika kukumbukira kuti nthawi yoyenera kutenga zowonjezera - pambuyo kwambiri workouts. Nthawi imeneyi, bwino magazi mu misempha ndi kuzikonzanso zosiyanasiyana kagayidwe kachakudya.

Ngati wothamanga aspiring, mapazi ake Choyambirira ndi kuganizira mmene creatine popanda katundu, kuti kuwononga thupi lanu. Zikatero ayenera kuchepetsa mlingo wa kuvomera zowonjezera masewera. Isanayambe ndi kulimbitsa thupi kwambiri sayenera kumwa creatine, chifukwa angasokoneze bwino madzi m'thupi.

M'masiku a zowonjezera zina ayenera kumwedwa m'mawa. Ichi ndi chifukwa pa nthawi iyi ya tsiku thupi ladzala ndi mahomoni kukula. Creatine bwino kagayidwe, motero mpweya mchitidwe likulowerera mwachindunji mu minofu kuti.

Kagwiritsidwe creatine

mtundu wa zakudya masewera ali saganizira digestibility pakhomo, kotero muyenera kudziwa mmene angakhalire creatine potsegula othamanga zamitundu yosiyanasiyana. Mmene bwino anasankha zimatengera zotsatira m'tsogolo bwino. Kusankha olondola a creatine mlingo kwambiri kumawonjezera zotsatira za chinthu, komanso amachepetsa ngozi mavuto.

Kudya monohydrate ndi mapuloteni osati kuwonjezera minofu thupi, koma kuwonjezera mphamvu. Awiriwa chigawo zachilengedwe kugwirizana bwino ndi mzake, amene amalola kulimbikitsa kuchitapo kanthu zina. Ndiyamika kuti anapanga mapuloteni kugwedezeka akhoza kukhala bwinobwino kuwonjezera gawo la creatine ufa. Njira imeneyi phwando bwino yoti othamanga ndi avareji thupi zikuchokera.

Kuti woonda othamanga kwambiri abwino osakaniza gainers monohydrate. njira A pokonza zina chimodzimodzi. Zigawo zina za mtundu umenewu zimakhala bwino zimathandiza kuti pomanga thupi mpumulo.

Chikuonetseratu masewera zakudya popanda otsitsira

Landirani creatine monohydrate popanda kufunika kutsegula munthu pazipita magalamu 6 patsiku, pafupifupi supuni. Mu masiku pamene zolimbitsa imagwiridwa, creatine ntchito ku sukulu kwa ola limodzi. Zina chifukwa mayamwidwe bwino mu thupi la munthu ayenera kusakaniza asanadye creatine ndi malo omwera mapulotini kapena chakudya.

Mu mphindi pamene tsiku unachitikira yopuma pakati pa makalasi, creatine ayenera kumwedwa pakati pa mowa zakudya tsiku lonse. Lililonse monohydrate nthawi bwino anatengedwa ndi zinthu Kugwirizana (mapuloteni kapena zimam'patsa gainer). Chotero masewera zakudya dongosolo ayenera kukhala kwa miyezi iwiri. Kenako, kuvomerezedwa kupumako pang'ono.

Ntchito potsegula

Tsegula creatine supplementation ndi wambirimbiri kwa masiku 7. Mu masiku asanu ndi awiri muyenera kudya magalamu 5 ufa nthawi 4 tsiku. Zowonjezera ayenera kumwedwa pakati chakudya.

Pa masiku maphunziro, kuchepetsedwa ufa ayenera kumwa malo omwera yomweyo pambuyo kulimbitsa thupi, pakuti ora limodzi. Patapita sabata ya maphunziro mode ayenera kuchepetsa mlingo wa magalamu 2. Mphamvu imeneyi ndi anawonjezera N'zoona kuti ndendende mwezi. Kenako, muyenera yopuma 21 masiku.

Kodi ndifunika potsegula creatine?

Anthu ambiri ankadzifunsa ngati creatine potsegula chofunika? bwanji kuchita izo? Yankho lake ndi losavuta: m'pofunika othamanga amene mukufuna kuwonjezera minofu misa, komanso zotsatira. Ngati inu kutenga creatine pafupifupi 4 magalamu kwa mwezi umodzi, ndipo zotsatira zake zidzakhala zoonekeratu popanda otsitsira. Kutembenukira kwa izo, inu mukhoza iyende pamwezi mu masiku 7 chabe. M'pofunika kuphunzitsa intensively, yekha ndiye adzakhala zotsatira zabwino.

Kutanthauza Download ndi losavuta: izo kufulumizitsa kagayidwe. Pa supplementation wothamanga bwino kulimbikitsa ndipo amayesetsa mwakhama ochitira masewera a. Nkofunika kuti overdo ndi mlingo ndi multiplicity. Zimenezi zingachititse kuti mavuto ndi kuwonongeka kwa thupi. Mlingo tsiku la wothamanga wa kumanga sing'anga - magalamu 20 pa tsiku kwa sabata. Choncho, popanda Mumakonda mlingo wake ndi wocheperako kwambiri.

Zotsatira zoyipa za mankhwala

Pankhani ya mlingo lolondola komanso mwadongosolo ndondomeko supplementation pa potsegula ndiponso popanda mantha. Ndi masewera chakudya mwangwiro otetezeka. Malinga ndi zomwe dziko, zotsatira zoyipa kumachitika 4 peresenti monga mwa akatswiri. chifukwa chakuti pali - zinthu wowonjezera kuti akhoza kukhala m'gulu la zakudya masewera.

mndandanda kusonyezedwa

Nthawi zina kusamva angachokere ntchito mopitirira muyezo creatine, kuti ndi ambiri osokoneza. Ali:

• kusokonezeka kwa chimbudzi wabwinobwino;
• kuoneka edema wa kusinthasintha mwamphamvu;
• khunyu (zimachitika kawirikawiri).

Izi zotsatira osafunika nthawi zambiri angayambe pa nthawi imene creatine potsegula imagwiridwa. Monohydrate kuti amatenga nthawi ino - ndi kukumbukira aliyense wothamanga. Potsatira malangizo onse ntchito, inu mukhoza iyende bwino popanda owononga thanzi lawo.