Indlela baphuze creatine?

Omunye Izithako ezijwayeleke kakhulu bemidlalo - creatine. Yini kungcono ukukhetha, anqume abasubathi ngokwabo. Kule ndawo, ungakwazi makudle kanjani ezibizayo noma ushibhile - iyindaba ukunambitheka.

Nokho, kukhona izimfuneko ezithile ukuthi kungaba juqu endabeni yokukhetha izithasiselo. Phakathi yezinkampani lokuveza ezemidlalo ukondleka umjaho ubuholi, ngakho wonke umuntu ofuna ukwenza kumkhiqizo wakho into ekhethekile.

Ingabe creatine engcono ngo-2011, udedelwe ngu Nutrition sika (elikhulu, SciFit, Ultimate). Kuyinto creatine monohydrate nge ibhalansi ekahle izinto ezidingekayo ukuze ukukhula nokuthuthuka yemisipha, kanye namandla emumva umsebenzi.

Imininingwane zomlando

Uqala ukufunda ngethemba creatine ngo-1835. Usosayensi French likhombise okuqukethwe kwayo okusezingeni eliphezulu inyama ebomvu. Wathola ukuthi into yenziwa izinso, isibindi, amanyikwe, we-amino acid glycine, methionine, arginine.

phosphate Creatine - nokufaka ingxenyenamba creatinine, futhi u-40% okokusebenza isimo khulula emzimbeni. Umuntu echitha usuku mayelana 2 amagremu we acid acid, okuyinto ukulahlekelwa agcwaliswa ngokudla.

Beginners abanesifiso lo mbuzo: "? Indlela baphuze creatine" Ukuze uthathe kahle lokhu imithi, kufanele uqonde ukuthi kwenzekani lapho udle naye. Kukholakala ukuthi okungcono kukho nokwenziwa creatine - ingabe ifomu lesibopho noma monohydrate.

Kufanele kuqashelwe ukuthi idatha okunokwethenjelwa mayelana nokusebenza kahle ezihlukahlukene creatine kuze kube manje, cha. Okwesikhathi esithile kukholakala ukuthi "effervescent" noma ngokushesha-Ukuqedwa ifomu yakhe is kangcono amuncwa wumzimba. Nokho, ubufakazi obusha kusikisela ukuthi acid acid tcho ukumuncwa esiphezulu senzeka njengengxenye chelation nge-magnesium.

Indlela baphuze creatine nalokho umthamo kuyinto kwemisebenzi yoMnyango?

Uma ayaqala nje umsebenzi, kufanele adle 20 amagremu creatine izinsuku ezingu-7. Lokhu okubizwa ngokuthi "ukulayisha" isikhathi. Kube sekulandela esigabeni yokulondoloza, lapho kubalulekile ukusebenzisa 5 amagremu ama-amino acid ngosuku. Kufanele kuqashelwe ukuthi it is hhayi Kunconywa ukuba uphazamisa Yiqiniso ukusetshenziswa izithasiselo, njengoba ngaleyo ndlela kahle kunciphisa kakhulu.

Kukhona okuthiwa ndlela ngamunye ukuqokwa Isikali zomuthi. Lokhu ucabangela nenqwaba emzimbeni msubathi. Per amakhilogramu umzimba kuthathwe 0.3 g creatine phakathi nezinsuku zokuqala 7 bese at 0.03 kg - engxenyeni esele ye isethi ukuqeqeshwa. Lolu hlelo uphelele abantu njalo aqeqeshe futhi ukwakha yemisipha.

Lapho kwabuzwa lo mbuzo: "Indlela baphuze creatine" ochwepheshe, bahlangana, bengasebenzisi ifomula ukubala inani okufakiwe esisindo. It ngempela elula. Inani fat umzimba e athlete saqala umsubathi professional ezahlukene, kanye nesisindo umzimba kungase kube okufanayo. Njengoba yaziwa, creatine aqoqana futhi izenzo kuphela izicubu imisipha, ngokulandelana, kudingeka ibe khona ehlukile.

Ngakho, ukubala okungenhla akulona iqiniso ngokuphelele, uma sithatha isisindo ingqikithi mass. Kodwa endabeni "mafutha mass umzimba" bayoba nje ephelele. Ngokwesibonelo, umuntu emncane naphakathi enesisindo 90 kg isilinganiso umzimba iphesenti fat 20% (noma 18 kg), ngokulandelana, mafutha yemisipha kuyinto 72 kg. Kuyinto kule sibalo, kubalulekile ukusebenzisa formula creatine.

Ungasebenzisa creatine futhi ngaphandle umthwalo nezikhathi kanye nokwesekwa. Ukuze wenze lokhu, kudingeka wazi, futhi, indlela baphuze creatine ukuze wawo ukhula kancane kancane. Kudingekile ezinyangeni ezingu 6 ukuthatha 3-5 amagremu creatine ke 1 inyanga ukuthatha ikhefu. Ukuthola Izimo: umthwalo Okuqhubekayo ngokomzimba, noma izidakamizwa bayozibuthela futhi baxabane enobuthi emzimbeni.

Creatine - luthuli, + ngakho ngaphambi kokuba uyisebenzise uma kumele ziyoncibilika uketshezi. Abanye abasubathi uyifaka ziyoncibilika amaprotheni Shake (kungcono ayikalungi). Kungcono chaza azithathe juice noma amanzi amnandi elikhazimulayo. Carbohydrate ukusiza acid acid ziyoncibilika ngokushesha bese uyiswa imisipha.