Ungathatha kanjani i-creatine monohydrate futhi ingabe kufaneleka wonke umuntu?

Abaningi bomzimba bazibuza ukuthi bangathatha kanjani i-creatine monohydrate. Lesi sidakamizwa sekuyisikhathi eside sithathwa yizinsizwa, kepha indlela engcono kakhulu kuze kube yilolu suku isalokhu iphikisana. Wonke umuntu ucabanga ngokusetshenziswa komthengisi ngamunye noma ujabulele iseluleko sabaqashi bomzimba abamukele futhi banokuhlangenwe nakho okusebenzayo. Futhi manje sekuyisikhathi sokuhlunga lokhu. Ezincwadini, ungathola eziningi zezihloko zendlela yokuthatha kahle i-creatine monohydrate, kodwa ngamunye wabo uqinisekisa indlela ethile, bese iphikisa. Ukuze unqume indlela ephephile kuphela yezempilo, kodwa futhi ephumelela kakhulu, kubalulekile ukusebenza kanzima.

Yakha i-monohydrate: ukuthi ungathatha kanjani

Okokuqala udinga ukucacisa uhlelo: kaningi kangakanani, nini nokuthi yini ongayisebenzisa. Kuze kube manje, isithasiselo sinomphumela kuwo wonke umuntu oyisebenzisayo. Ngakho-ke, kubalulekile ukucacisa ukuthi yiluhlobo luni olufanele kakhulu ekuboneni okubonakalayo: ngesimo samakhisolisi, isisombululo noma ngesimo se powder.

Imfundo, ehlanganiswe nephakheji, ayinikezi njalo incazelo ecacile yokusetshenziswa kwe-creatine, ebuye idideke labo abasebenzisana nabakhiqizi abahlukene.

Isilinganiso nemikhiqizo ehlobene

Kungcono ukudla amagremu amahlanu kuya kweziyisithupha ze-supplement yokudla nsuku zonke ngaphandle kokusebenza ngokomzimba. Uma usuku lokuqeqesha, kungcono ukuthatha i-creatine monohydrate nge- cocktail ye-protein, ama-amino acids noma ugeze ngamanzi amnandi, kodwa emva kwamakilasi kuphela.

Ngesikhathi

Thatha isilwane esingcono emva kokuqeqesha, ngenxa ye-metabolism eyenzeka emzimbeni ngalesi sikhathi. Ngakho-ke, uma ucabanga ukuthi ungathatha kanjani i-creatine monohydrate, kubalulekile ukukhumbula ukuthi ngesikhathi sokuzivocavoca, ukusetshenziswa kwayo akuyona nje into engalungile, kodwa futhi kuyingozi emzimbeni, ngoba kulokhu, i-metabolism iba yinkimbinkimbi. Ungase futhi uthathe ingxube ekuseni, ngoba ngaleso sikhathi kunamandla amakhulu ekukhuleni kwe-hormone eyimfihlo .

Sebenzisa isithasiselo sokudla esikulo mbuzo ngale ndlela: ingilazi eyodwa yesisombululo kumele ihlanjwe ngenani elifanayo lemali. Ukufaniswa kwalo kuthonywa kakhulu ekusetshenzisweni kwama- hormone ahlukahlukene okukhula, anabolic, steroids.

Kungcono ukuthenga i-creatine ehlangene nesistimu yezokuthutha, kuyokwenza ngcono ukukhipha imithi ngomzimba wonke.

Kuze kube nini

Inkambo yokungena kumele ihlale okungenani izinyanga ezimbili. Emva kwalokhu, kubalulekile ukuthatha ikhefu amasonto amathathu noma amane bese uvumela umzimba ukuba uqonde konke. Futhi phakathi nalesi sikhathi, ubuzwe bomzimba bubuyiselwa. Uma uthatha i-creatine ngokuqhubekayo, umzimba unganciphisa izithasiselo, ukunciphisa ukusebenza kwazo.

Kwabanye akusizi ngalutho

Ukudla kwezidakamizwa ezihlukahlukene kuyindaba yomuntu siqu, kodwa ukuthi ungathatha kanjani i-creatine monohydrate, wonke umdlali kufanele azi. Ngemuva kokuchitha isikhathi ngokuthatha izidakamizwa, umuntu kufanele athole amandla amaningi. Ukuphumelela kokuxhaswa kutholakala kuma-30% wabagijimi. Lokhu kubangelwa ikakhulukazi izici ezithile zokuthola izidakamizwa kumuthi. Kwezinye izinto eziphilayo, kungukuthi u-slag nje futhi akukho okunye okunye. Ngakho-ke, uma emva kwezifundo ezimbili imiphumela ingaphuthuki, kufanele ucabange ngokusebenza kahle.

Kunoma yikuphi, ngemuva kokufunda lesi sihloko, usuvele usuqalile ukukhuluma ngesihloko esithi "Ungathatha kanjani i-creatine monohydrate".