Pros uye Cons ye Kusanganisa Creatine uye Caffeine

Zvemukati

• Zvinotaurwa neongororo
• Hapana chinokanganisa muviri wakaonda
• Zvinogona kukonzeresa kusagadzikana kwekugaya
• Hapana kuvandudzwa mukuita
• Inogona kubatsira mukushaya mvura mumuviri
• Zvakanakira nekuipira kwekubatanidza creatine ne caffeine
• Zvayakanakira
• Nezvayakaipira
• Ndedzipi tsika dzakanakisa pakusanganisa creatine nekofi?
• Ndeapi anonyanya kubatsira musanganiswa wekusanganisa?
• Kutora

Kana iwe uri kushandisa creatine kubatsira kuvandudza yako kurovedza muviri mune yekurovedza muviri kana kuvaka mhasuru, ungangoda kutarisa padhuze padhuze kuti creatine ne caffeine zvinofambidzana sei.

Vatsvagiri vari kuwana mhedzisiro yakavhenganiswa. Zvimwe zvidzidzo zvakaona kuti caffeine inodzima chero chipi zvacho chinofungidzirwa nezvakanaka zvemusiki. Vamwe vari kuona kuti zvisikwa uye caffeine hazvipindirane zvachose, parutivi nekusagadzikana kwekugaya kwekudya.

Ramba uchiverenga kuti uwane zvinotaurwa neongororo iyi, pamwe nezvakanaka nezvayakaipira uye zvakanakisa maitiro ekushandisa creatine necaffeine pamwechete.

Zvinotaurwa neongororo

Hapana chinokanganisa muviri wakaonda

Chidzidzo chegore ra2011 mumakonzo emarabhabhu chakawana kuti chakabatanidzwa mwero wepamusoro we creatine ne caffeine hachina kana chekuita nemuviri wemakonzo wakaonda.

Ivo akaita tsvaga kuti kunwa caffeine chete kwakadzora huwandu hwemazana ehuremu hwavo hwaive nemafuta emuviri.

A yekutsvaga pamusoro pekudyidzana pakati pezvisikwa uye caffeine yakawana zvakafanana mhedzisiro.

Zvinogona kukonzeresa kusagadzikana kwekugaya

Kutora zvisikwa uye caffeine panguva imwechete zvinogona kukonzera mhedzisiro pane zororo maitiro ayo mhasuru dzako dzinoenda mushure mekurovedza muviri, uye pane yako gastrointestinal (GI) turakiti iyo inogona kukanzurana kunze.

Nekudaro, pa54 varume vanoshanda panyama vakaona kuti creatine uye caffeine haina kubatana zvachose, parutivi nekusagadzikana kwekugaya kwekudya mune 4 chete evarume.

Hapana kuvandudzwa mukuita

Rutivi rwekutsvagisa nderekuti hapana shanduko mukuita basa yakawanikwa zvachose ye creatine pachayo kana musanganiswa ne caffeine kana ichienzaniswa ne placebo mu.

Inogona kubatsira mukushaya mvura mumuviri

Zvave zvichikurudzirwa kuti iye chaiye anokonzeresa kuti caffeine inofungidzirwa kuita pa creatine inogona kunge iine zvakawanda zvekuita neyero rako remvura pane nekudyidzana chaiko pakati pezviviri.

Kunwa matani e caffeine kunogona kukonzera muviri wako kurasikirwa nemvura yakawandisa kuti creatine ibudirire.

Caffeine ndeye diuretic. Izvi zvinoreva kuti zvinokuita kuti utarise kakawanda uye kusunungura zvimwe zvinwiwa mumuviri wako.

Kana usiri kunwa mvura yakaringana panguva yekurovedza muviri, unogona kukurumidza kurasikirwa nemvura yakawandisa yemuviri uye kupera mvura.

Ane simba akawana kuti kunyangwe kushomeka kwemvura kushoma kunogona kudzikisira kuita kwako kwekurovedza muviri uye simba.

Zvakanakira nekuipira kwekubatanidza creatine ne caffeine

Heano mamwe ezvezvakanaka nezvayakaipira iwe zvaungade kuisa mundangariro zvekubatanidza creatine ne caffeine.

Zvayakanakira

• Zvisikwa zvinoona kuti une simba rakakwana paunenge uchirovedza muviri nekuwedzera chinhu chinonzi phosphocreatine mumhasuru dzako. Izvi zvinobatsira maseru ako, morekuru ndiyo kiyi yekuve nesimba kana iwe uchinge uchirovedza muviri.
• Panguva imwecheteyo, caffeine inobatsira iwe kugara wakangwarira uye uine simba nekumisa protein inonzi adenosine kubva pakusunga kune zvinogamuchirwa muuropi hwako izvo zvinoita kuti uve nehope. Izvi zvinogona kukukurudzira kuti utange kurovedza muviri uye kuti urambe uchienda.
• Creatine yakaratidza ergogenic mabhenefiti - izvi zvinoreva kuti yakasimbiswa (uye yakachengeteka)! Caffeine ine ruzivo rwekuziva, sezvo iri chinhu chepfungwa chinokurudzira system yako yetsinga. Iko kusanganiswa kwevaviri kunogona kuita kuti unzwe uchiwedzeredzwa mune zvese muviri nepfungwa.

Nezvayakaipira

• Iyo diuretic mhedzisiro yeakawandisa caffeine inogona kukushaisa mvura mumuviri. Kuve usina mvura kunogona kuita kuti zvinyanye kuita kuti Workout yako ienderere uye nekuvaka mhasuru paunenge uchitora creatine.
• Zvese zvisikwa uye caffeine zvinogona kukonzera kusagadzikana kwekugaya. Caffeine kunyanya inogona kuwedzera ura kufamba kunokonzerwa nematumbo tsandanyama dzinosimudzirwa necaffeine kushandiswa.
• Zvisikwa uye caffeine zvakabatana zvinogona kukanganisa kurara kwako kutenderera. Ipo zvisikwa zvichikurudzirwa, zvine caffeine iri, kunyanya kana iwe uchidya isingasviki maawa matanhatu usati warara.

Ndedzipi tsika dzakanakisa pakusanganisa creatine nekofi?

Heano mamwe maitiro akanakisa ekutora kofi uye kunwa kofi:

• Ramba uine hydrated. Kana iwe uchirovedza muviri zvakanyanya uye uchinwa yakawanda yekofi (300 mg kana kupfuura pazuva), funga kunwa mvura yakawanda. Bvunza chiremba kuti chiyeroi chemvura chine hutano kune hutano hwako uye metabolism.
• Deredza kunwa kwako zvine caffeine. Mari chaiyo inosiyana pamunhu wega wega, asi iwe unofanirwa kuedza kusave neinopfuura 400 mg ye caffeine pazuva.
• Usanwa caffeine maawa matanhatu kana mashoma usati warara. Kana iwe uchinge uchinge uchinwa kofi kusvika panguva yekurara, zvinowanzoita kuti urambe wakamuka husiku. Deredza caffeine yako yekudyiwa (uye, kana zvichibvira, yako yekurovedza muviri) kusvika mangwanani kana kutanga kwemasikati.
• Chinja kune decaf. Kofi ine decaffeine ine chegumi kana chishoma caffeine sekapu yenguva dzose yekofi. Izvi zvinoreva kuti kashoma kukushaisa mvura mumuviri uye zvinopfuura izvo hazvikuchengetedze iwe husiku kana iwe unayo gare gare masikati.

Ndeapi anonyanya kubatsira musanganiswa wekusanganisa?

Heano mamwe mabhenefiti ekusika ekusika (mu gramu) iwe aunogona kuedza:

• 5 g zvisikwa
• 50 g mapuroteni
• 47 g makabhohaidhiretsi

Iko kusanganisa kunowedzera kuchengetedza kwemuviri wako kwechisikwa kusvika.

• 10 g zvisikwa
• 75 g dextrose
• 2 g taurine

Iyi combo, pamwe chete nemamwe mavitamini uye mamineral, anogona kubatsira kuvaka mhasuru uye kutariswa nemajini ako, kusanganisira kugadzirisa maseru.

• 2 g caffeine, taurine, uye glucuronolactone
• 8 g L-leucine, L-valine, L-arginine, L-glutamine
• 5 g di-creatine citrate
• 2.5 g-alanine

Musanganiswa une simba uyu, wakaiswa pamwechete mumamirilita mazana mashanu emvura, kubatsira vanhu kurovedza muviri uye kuramba vakatarisa kwenguva yakareba, pamwe nekunzwa kusaneta mushure mekurovedza muviri.

Kutora

Taura nachiremba usati wawedzera creatine kana caffeine pakudya kwako, kana kuita shanduko yakakura mumayero. Izvi zvinonyanya kuitika kana iwe uchiwedzera zvese panguva imwe chete, kana kushandura kurovedza muviri kana chiitiko chemuviri zvakajairika.

Kana uchitorwa muhuwandu hwakaenzana uye uine rumwe ruzivo rwekuti zvinonyatsokukanganisa sei, creatine ne caffeine inotorwa pamwechete haifanire kuve nekudyidzana kwakashata mumuviri wako kana kukanganisa kune kwako Workout. Muchokwadi, iwo maviri anogona kuzadzikirana zvakanyatsonaka.

Asi pane chokwadi chakanyanya kuwanda chechinhu chakanaka nezvinhu zvese zviri zviviri. Usazvidzikisira iwe pane izvo zvisikwa kana caffeine kana iwe urikuronga kushanda nguva dzose, kuvaka mhasuru, kana kuchengetedza yakajairwa nguva yekurara.