I izithiyo main ukuba nenqwaba isethi.

Lapho usaqala ivame ukuba athole isisindo futhi babe amakhulu kunalo, kodwa kucatshangwa ukuthi le nqubo kuyoba fast kakhulu futhi nje kwezinyanga ezimbili, yakhululwa ngizoziqhayisa biceps besiyoba sikhulu futhi imisipha esifubeni. Kodwa njengoba umthetho, intuthuko sasivumela okusheshayo ekuqaleni kuholele imfundamakhwela kumile, ngemva kwalokho iningi amakamelo futhi ushiye ingxenye ne iphupho lakhe, esola abangane yimpumelelo ngaphezulu doping kanye nokunye ukuhlukumezwa.

Kunezizathu eziningana zokuthi kungani zifiki sebeqala isisindo ngokushesha ngemuva kokuqala amakilasi. Esokuqala futhi main - yinqubo amanzi ekuqongeleleni glycogen emisipheni. Ngenxa yalokho wokuqeqesha imisipha yakho ukukhula esikhathini esiningi ngeke ngezithukuthuku ukukhula kwemisipha, futhi ngenxa yokuthi ke eba sebunzimeni baqale ukugcina glycogen (carbohydrate) namanzi, okuyinto futhi uheha glycogen. Ngokwezazi ezithile izibalo, ngalinye 1 g. Glycogen has 2.7 amagremu of the imisipha. amanzi, kungakho ukwanda kuqhathaniswa elibukhali isisindo kanye muscle nomthamo abasubathi abenza nje ekuqaleni ukubhekana nazo. Kodwa noma kunjalo, njengoba isitoreji amanzi kwemisipha namanje kuthinta ngokwezinga wabo, kunokumane pretty okuningi, yingakho kwande kangaka ibhekwa creatine monohydrate.

Umthelela creatine emzimbeni.

Okokuqala, kuyoba yokususa izinganekwane zalabo besaba ezemidlalo umsoco futhi amagama esabekayo Latin. Creatine nsuku zonke wena uqede inyama kanye nenhlanzi. Nokho, lo msubathi kubhekwa evamile ukuthola 5-10 gr. creatine ngelanga, okuyiwona udinga ukudla ngelanga, mayelana 5-10 kg inyama. Ngiyavuma ukuthi kulula ukuthenga e creatine ngobuningi ibhekwa njengoba nokuphuza amanzi 1-2 amathisipuni kuka kuliminyanise phansi iprotheni Ukudla esindayo, okuyinto imiqulu efana nje musa sokwetshisa.

Injongo eyinhloko creatine ukuthi ukhonza njengelungu umthombo ATP, isb umthombo wamandla amaseli, ikakhulukazi phakathi anaerobic amandla umthwalo, ngokulinganisa kokuba isici enjalo, njengoba yokukhulisa ukugcina uketshezi kule cell kwemisipha. Kuyinto ngokuqondene nalezi izakhiwo ezimbili creatine yabo isibe omunye Izithako ngempumelelo kakhulu futhi ethandwa iqoqo mass namandla. creatine Liyiqiniso inombolo yezici ngokuya ukusetshenziswa. Ngakho, esifinyelela amathumbu, kuba amaphesenti 80 engena slag kakhulu ekulahlekelweni impahla yayo, kodwa akwenzekanga lokho, kululekwa ukudla creatine ngento emnandi, ngoba insulini ekhiqizwa emva engayitholi ushukela, creatine ukuvikela ukuba kungonakali. Kodwa ngokubheka izinga glycogen bemisipha, hhayi kuphela kungenzeka ukuthonya ne amaphilisi efanayo ngempumelelo futhi ethandwa like isisindo gainer.

Isisindo Ezenze inzuzo, ukuqanjwa kwawo futhi umphumela kukhiqizwa.

Okokuqala, Ngithanda wazi ukuthi lezi zifiki njalo uthola ngaphansi ezidingekayo ekukhuleni nenqwaba ketshezi. Futhi hhayi kusukela yokuthi uhlala ezweni elambile Afrika, kodwa ngokuvamile ngenxa yokuthi "ayingeni" noma ungafuni ukuba baqonde indlela ukudla ngendlela efanele, ngokuqhubeka kudle omkhulu kakhulu okunamafutha kanye nokudla okunoshukela, okufana ayi, ushizi ushokoledi.

Ukuze iqoqo isisindo noma kunjalo, kungakhathaliseki ukuthi yinhle, kodwa sidinga ukudla carbohydrate ngaphezulu kanye kilojoule kunawe imali ngosuku. Nokho, lokhu akufanele kube ikhalori ushokoledi kusukela sekushiwo, futhi izinga amandla ethathwe carbohydrate ayinkimbinkimbi. Inikeza ithuba Creatine. Lapho gainer - ingxube wamaprotheni ne maltodextrin (protein ne isitashi yokuhlukanisa elikhonza umthombo fast and carbohydrate kancane). Isilinganiso nesitashi amaprotheni ngokuvamile 1 kuya ku-3 noma 4 kuya ku-1, isb Gainer ku ngenhloso wadala inzuzo enkulu ohlangothini kilojoule, okuthela omkhulu wamandla elilodwa kuphela ingilazi okufakiwe.

Angazi sibachazele ukuthi ukusetshenziswa inqwaba kilojoule, ivumela nje kuphela ukuba athole isisindo, kodwa futhi ukuze kwandiswe umkhiqizo ngesikhathi ukuqeqeshwa empilweni, amandla okufanele ukwenze ngento. Nokho, kukhona esinye isici esasibaluleke lokususa uma overdo it ne gainer ukusetshenziswa, uvamise ukuthola amafutha, ngakho ngikweluleka ukuba ukubala inani carbohydrate ekudleni kwakho.

Uma unquma ukuzama gainer ke hlola ingxenye yalo maltodextrin, njengoba Ngezinye izikhathi umane wanezela glucose, okuyinto kakhulu ligqugquzela sebethule fat. Uma ungayitholi i-okufakiwe yenziwe ngohlobo enjalo, ungakwazi ukuthenga gainer ngesisindo ezitolo Inthanethi, umane ngokuxuba maltodextrin namaprotheni olinganise kwesokudla.