Icho Chinoumba Chinokonzera Kubvarura? Zvese Zvaunoda Kuti Uzive

Zvemukati

• Chii chinonzi creatine?
• Inoshanda sei
• Kuisa uye kubvisa
• Nguva yekutora
• Yakanakisa yekuwedzera fomu
• Kuchengetedza uye matanho
• Chinokosha

Zvisikwa ndeimwe yeanonyanya kufarirwa madhayeti ekuwedzera pamusika.

Inowanzo shandiswa nevatambi uye vanofarira kugwinya kusimudzira saizi, simba, simba, uye kuita.

Kunyangwe musiki aine yakasimba chengetedzo profile, vamwe vashandisi vanoona kuputika mumatanho ekutanga ekuwedzera nayo - inozivikanwa zvakare sechikamu chekutakura.

Ichi chinyorwa chinotsanangura chinokonzera kusika kubhururuka uye matanho aunotora kuti uzvidzivirire.

Chii chinonzi creatine?

Amino acids maumbirwo anodikanwa pamabasa akakosha - kusanganisira kuvaka mhasuru dzako. Zvisikwa chinhu chinogadzirwa nemuviri wako zvakasikwa kubva kumaamino acids arginine, glycine, uye methionine.

Paavhareji, chiropa chako, itsvo, uye rwatata zvinogadzira 1-2 gramu pazuva, izvo zvinochengetwa zvakanyanya mumasumbu emarunda ().

Iyo inogona zvakare kuuya kubva kune mhuka-yakavakirwa chikafu - kunyanya nyama nehove - uye kubva kune zvinowedzera ().

Zvisikwa zvinonyanya kuzivikanwa nekusimudzira kurovedza muviri nekupa simba kumhasuru dzako asi zvakare yakaverengerwa basa rayo mune mamwe mabhenefiti ehutano, sekusimudzira kukwegura kune hutano uye kushanda kwehuropi (,).

Nekudaro, kuti uwane mabhenefiti, iwe ungangoda kudya yakawanda nyama nehove kuti uwane creatine yakakwana, uchigadzira zvinowedzera nzira inoshanda uye inodhura yekuwedzera mwero.

Inoshanda sei

Zvisikwa zvinoshanda nekuzadza adenosine triphosphate (ATP), Morekuru rinotakura simba mumasero emuviri wako.

Nesimba-repamusoro, zviitwa zvenguva pfupi-senge kusimudza uremu kana kumhanyisa, muviri wako unoshandisa izvo zvinozivikanwa seyakaumba phosphate system.

Iyi sisitimu inokurumidza kuzadza zvitoro zvemuviri weATP yako nekushandisa creatine kuti ipe simba kumasuru ako.

Asi nekuda kwekuti zvitoro zvako zvepanyama zvakaganhurirwa, zvinokurumidza kushandiswa kumusoro panguva yekukwirisa chiitiko ().

Kuwedzeredza neye creatine kunowedzera kuwanda kwayo mumhasuru dzako - ichipa imwe simba kusimbisa ATP.

Izvi zvinogona kushandurira kunatsurudzo mune hwakazara mhando yekudzidziswa. Semuenzaniso, kutsvagisa kunoratidza kuti kuwedzera ne20 magiramu e creatine zuva nezuva kwemazuva mashanu kusvika mashanu kunogona kutungamira kune 5-15% kuwedzera kwesimba uye kuita kwemitambo ().

Nekuda kweizvozvo, chinhu chinozivikanwa chekuwedzera pakati pevatambi uye vanofarira zvekudzidzira.

Muviri wako unogadzira zvisikwa kubva kumaamino acids. Gadzira unozadza zvitoro zvemuviri wako zveATP kuti upe simba kumasuru ako.

Kuisa uye kubvisa

Kusika kubhururuka chiitiko chinowanzoitika mukati mechikamu chekurodha kana uchitanga kuwedzera ne creatine.

Chikamu chekupakata chinosanganisira kutora 20-25 gramu e creatine kwemazuva mashanu akateedzana ().

Kuteedzera chikamu chekupakata, chiyero chekuchengetedza che3-5 magiramu kana 0.01 magiramu paundi (0.03 gramu pa kg) yehuremu hwemuviri pazuva nezuva zvichidikanwa kuitira kuchengetedza zvakakwana zvitoro zvetsandanyama.

Nekudaro, panguva yechikamu chekupakata, panowanzo kuve nekuwedzera kwehuremu hwemuviri nekuda kwekuwedzera kwemaviri mhasuru uye kudyiwa kwemvura mumhasuru dzako, izvo zvinogona kukonzera kuputika (,).

Zvakawanda zvidzidzo zvinowona kuti chikamu chekutakura chinogona kukonzeresa kuwana kwakakosha muhuwandu hwemvura yemuviri.

Semuenzaniso, ongororo yakaitwa nevatambi gumi nevatatu yakaratidza kuti kuwedzera ne0.01 gramu paunzi (0.3 gramu pa kg) yehuremu hwemuviri pazuva kwemazuva manomwe kwakatungamira mukuwedzera kukuru kwemvura yemuviri yemakirogiramu 2.3 (1 kg) ().

Paavhareji, iwe unogona kutarisira kuwana 1-2% yehukuru hwemuviri panguva yechikamu chekuregedza - chinova chikamu chemvura uremu ().

Zvakadaro, kuwedzerwa kwakazara kwemvura yemuviri nekuda kwekuwedzera ne creatine ipfupi uye inowanzo gadzirisa mavhiki mashoma mushure mekutakura chikamu ().

Kunyangwe isiri munhu wese anowana kubhowa, iwe unogona kukwanisa kudzikamisa kana kuzvidzivirira nekusvetuka chikamu chekutakura zvachose uye kutora muyero wekuchengetedza we3-5 gramu pazuva.

Nguva yekutora

Chinangwa chechikamu chekurodha ndechekuzadza nyama dzako ne creatine kuitira kuti ugone kuwana mabhenefiti ayo nekukurumidza.

Izvi zvinodaro nekuti icho chinowedzerwa hachina mhedzisiro pabasa rekurovedza muviri. Kamwe chete kana mhasuru dzako dzazara zvizere ndipo paunowana mutsauko ().

Iyo nguva inotora kucherechedza yakazara mabhenefiti kazhinji inotora mazuva 5-7 ekurodha ().

Naizvozvo, iyo nguva iyo iwe yaunotora creatine - ingave padhuze nekurovedza muviri, mangwanani, kana husiku - haina kukosha sekureba sekurangarira kwaunotora zuva nezuva.

Kana iwe uchida, iwe unogona kusvetuka chikamu chekupakata uye wongotora muyero wekuchengetedza we3-5 gramu zuva nezuva.

Kuita izvi kunogona kubatsira kudzikisira kubhururuka uko kunowanzo kuve kwakabatana nemadosi epamusoro akatorwa panguva yekukwira chikamu.

Izvi zvinongoshanda sekurodha pasi, asi zvinotora nguva yakareba kuti iwe uwane mabhenefiti - anowanzoita mavhiki e3-4 zvichipesana nevhiki rimwe chete nekukwirisa ().

Muchokwadi, zvidzidzo zvinoratidza kuti kuwedzera nemadosi akadzika kwenguva yakareba kunoshanda mukuvandudza mashandiro emitambo uye simba remhasuru kubuditsa pasina kukonzera kukurumidza kurema kuwana kwakabatana nekutakura.

Chidzidzo chevatambi vechirume makumi mapfumbamwe nevatanhatu chakaratidza kuti kuwedzera ne0.01 gramu paundi (0.03 gramu pa kg) yehuremu hwemuviri pazuva kwemazuva gumi nemana kwakatungamira mukuwedzera kwakakura musimba kwesimba kuburitsa kana ichienzaniswa ne placebo.

Uyezve, vatambi havana kuratidza kuwedzera kwakakosha kwehuremu hwemuviri ().

Kutora muyero wekuchengetedza wezvisikwa pachinzvimbo chekutakura kunogona kubatsira iwe kudzivirira kukurumidza kwemvura kuwana uye kutumbuka.

Yakanakisa yekuwedzera fomu

Nemhando dzakawanda dzekusika dziripo, unogona kushamisika kuti ndeipi iri nani. Iyo yakanyanya-kudzidza uye inoshanda fomu ndeye creatine monohydrate (,).

Vashambadziri vemamwe mafomu - senge buffered creatine (Kre-Alkalyn), creatine hydrochloride (HCL), kana creatine nitrate - vanoti ivo vanonyururwa zvirinani uye zvinonyanya kushandiswa nemuviri wako zvichienzaniswa neakasika monohydrate.

Asi, kutsvagurudza kunoratidza kuti mwero wekutora we creatine monohydrate unenge 100% (,).

Sezvo mamwe mafomu ari kutengeswa seari pamusoro pe creatine monohydrate, iwo anodhura zvakanyanya.

Zvisikwa monohydrate ingangoita yakanyanya mari uye inoshanda fomu pamusika.

Iwe unogona kuwana creatine monohydrate sehupfu, kungave wega kana mune pre-yekurovedza muviri, zviri zvigadzirwa zvaunotora pamberi pekudzidzira kwako izvo zvine zvimwe zvinopa simba zvinoumba zvine caffeine.

Kunyangwe creatine monohydrate ichiwanzo kuverengerwa sechinhu chinogadzirwa mune pre-Workout zvigadzirwa, zviri nani kutenga zvisikwa sechigadzirwa chimwe chete kuti iwe ugone kuzvidavirira zvinoenderana - kunyanya kana uchironga kurodha.

Sanganisa upfu nemvura kana muto uchishandisa chipunu kumutsa. Kuti zvive nyore kusanganisa, unogona kushandisa creatine monohydrate mune micronized fomu.

Micronized creatine idiki pane zvakajairika creatine uye inosanganiswa zvirinani nezvinwiwa kuitira kuti usazove nemashizha muzasi kwechinwiwa chako.

Kunyangwe paine akati wandei mafomu emakusika pamusika, creatine monohydrate ndiyo yakanyanya-kudzidza uye inoshanda fomu.

Kuchengetedza uye matanho

Zvisikwa zvakachengeteka zvinoshamisa sekuwedzera.

Kunyangwe chimiro chayo chakasimba chekuchengeteka chakamonyororwa nemishumo yenhau ichiti izvo zvisikwa zvinokuvadza itsvo dzako uye zvinokonzeresa kushaya mvura, humbowo hwekutsigira izvi zvinoshaikwa ().

Zvidzidzo zvinosanganisira vanhu vakasiyana havana kuwana zvinokuvadza pahutano hweitsvo mumadhosi anotangira pa5-20 gramu pazuva kwemwedzi gumi kusvika pamakore mashanu (,,,).

Zvisikwa zvakare hazvina kuratidzwa kuti zvinokonzeresa kushomeka kwemvura kana kuwedzera njodzi yazvo - kumwe kufunga kusiri iko - kunyangwe kana kuchishandiswa nevanhu vanoshandisa kupisa (,,,).

Chibvumirano chakakura chesainzi ndechekuti iko kushoma- kana kwenguva refu kushandisa kwekuwedzera kwakachengeteka uye kunokonzeresa njodzi kune hutano mune vamwe vanhu vane hutano ().

Zvakadaro, vanhu vane hutano hweitsvo kana avo vanotora mishonga vanofanirwa kutarisa nemubatsiri wavo wezvehutano vasati vatanga tsika yekugadzira kuchengetedza.

Creatine ine yakasimba kuchengetedzeka chimiro. Izvo zvakave zvichidzidziswa muhuwandu hwevanhu mune yakakwira madhizaini kwemakore pasina njodzi dzehutano.

Chinokosha

Zvisikwa chinowedzerwa chinowedzerwa chinoshandiswa kuvandudza kurovedza muviri uye kuita kwemitambo.

Kuumba kubhururuka kunogona kuitika mukati mechikamu chekutakura - paunotora magiramu makumi maviri neshanu emusiki kwemazuva mashanu - nekuda kwekuwedzera kwemhasuru uye kudyiwa kwemvura mumhasuru dzako.

Inogona kudzivirirwa nekusvetuka chikamu chekutakura uye kutora muyero wekuchengetedza we3-5 gramu zuva nezuva panzvimbo.

Pamafomu mazhinji aripo, creatine monohydrate ndiyo yakanyanya kudzidza, yakachengeteka, uye inoshanda kwazvo.