Kuyini creatine nendlela ukulithatha

Ukuphendula lo mbuzo: "Yini creatine" Cishe akufanele kungagcini amazwi, ukuthi kumane nje ibhekwa ezemidlalo. Okokuqala, kubhekwa uma hhayi ethandwa kakhulu, ungomunye walabo. Okwesibili, okufakiwe ngempela ngempumelelo kakhulu, okuyinto kuqinisekiswa hhayi kuphela abasubathi kodwa imiphumela ucwaningo oluningana. Ukuze ufunde indlela ukuthatha creatine nasemiphumeleni yaso phezu bodybuilder umzimba utshela shicilelo.

Okokuqala - umlando kancane. Ngavula yalolu ketshezi usosayensi French ngo-1835. Kuye kwatholakala ikakhulukazi inyama ebomvu. Ekwakhiweni creatine ikhiqizwa ngokwemvelo kwamanyikwe, isibindi nezinso. Indaba kokuqala ngoba kuyizinto amino acid glycine, methionine, arginine. Kufanele kuqashelwe ukuthi amadoda srednestaticheskogo bachitha ezimbili amagremu creatine nsuku zonke. Khona-ke lokhu ukulahlekelwa izidakamizwa agcwaliswa yesidlo futhi ukukhiqizwa yayo umzimba womuntu.

Ngakho khulula creatine umzimba iqukethe amaphesenti angu-40, no-60% - a creatine. Singabantu ngokuyinhloko nesithakazelo esikhulu kulokho okufanekiselwa creatine ibhekwa ezemidlalo njengoba. Asiza ukwandisa amasheya yalezi izinto ukuhlinzeka nokuvulwa adenosine triphosphate - ATP. Eqinisweni, yokwamukela lezi izithasiselo kuthuthukisa imisipha umsebenzi ezifana amandla kwemvelo. Lokhu kubaluleke kakhulu ekwenzeni ephezulu umfutho umsebenzi.

Iningi ucwaningo kuhilela ukusetshenziswa creatine monohydrate. Kulesi kwakwakhe engqamuzaneni isithako esisebenzayo ezihlobene ne -molecule yamanzi. Supplement amuncwa umzimba kangcono lapho kuhlangene carbohydrate sitholakala. Lokhu kufakazelwa ucwaningo oluningana. Ngakho, umbuzo ukuthi creatine (ezemidlalo ibhekwa), unganikeza impendulo ezilandelayo: kusho okubangela replenishment (ukwanda) e ezikhona esicutshini ATP.

Creatine iye yasetshenziswa ngempumelelo ekubuyiselweni ATP. Okuqukethwe kwalo emzimbeni womuntu incane kakhulu ukwedlula zigcine engase kungenzeka. Ubuningi attained yesidlo ahlanganiswe creatine. Ngakwelinye ihlangothi, ikhono anda umzimba ezifana nokuthuthukiswa adenosine diphosphoric acid - Adp. Kuyathakazelisa ukuthi kubhekwe ezemidlalo ibhekwa kuthuthukisa imisipha ukusebenza ngesikhathi ekuqongeleleni glycogen.

Lesi simo esiyingqayizivele sibangelwa Kubalulekile esimiso senhliziyo nemithambo yegazi, abagcini ukuhlinzeka i-oksijini. ucwaningo oluningana luye lwabonisa ukuthi glycogen (ugcwalise kubo) ayadingeka ukuze iqoqo yemisipha nokulungiswa kwesimo esidalekile. Creatine kusho omunye umbuzo: "Ingabe lo msubathi yokusondela ngamunye, le kwalokho?" Kufanele kuqondwe ukuthi indlela isithako esebenzayo kwenza kube ukungasebenzi kahle labo abasubathi abenza ukuqeqeshwa ukukhuthazela.

Kuyaphawuleka ukuthi imiphumela emihle siyithola abasubathi ukunamathela imifino. Cycle creatine kuhle akufanele kube eside. Eqinisweni, ucwaningo kakhulu baye babonisa ukusebenza kwezimali e ngesonto lokuqala ukusetshenziswa kanye ukungabikho kwenqubekela phambili enkulu isisindo isethi zokukhiqiza ukukhula esikhathini esizayo.

Umjikelezo enhle kungenziwa uthathwa njengomunye wezinye okuyinto ingeqi emasontweni amane kwezemidlalo Izithako. Kwakusho ekubhaleni uhlelo lwethu lokudla okunempilo phakathi namasonto okuqala amathathu ukuthatha creatine. umthamo kokuqala ibalwa kanje: 0.4 amagremu kilogram of mass ngamunye ngaphandle izicubu fat. Abasubathi abathola imali eyanele amaprotheni ukudla njalo udle inyama ebomvu, kufanele kuncishiswe umthamo ngenhla.

Lisuke ukuthi imithamo ezinjalo creatine futhi reception yayo, salolu shicilelo Nokho, has a imvelo luyingxenye ulwazi. Ukuze imiyalelo xaxa njalo ngabanye ingatholakala ochwepheshe efanele.