Creatine uye Whey Protein: Unofanirwa Kutora Zvese?

Zvemukati

• Chii chinonzi creatine uye whey protein?
• Zvisikwa
• Whey mapuroteni poda
• Ose ari maviri anokurudzira mhasuru kuwana
• Unofanira kutora pamwe chete here?
• Chinokosha

Munyika yemitambo chikafu, vanhu vanoshandisa akasiyana ekuwedzera ekuwedzera mashandiro avo uye kusimudzira kurovedza muviri.

Creatine uye whey protein miviri mienzaniso inozivikanwa, iine yakawanda data yekutsigira kugona kwavo.

Nepo mhedzisiro yavo yakafanana mune mamwe maitiro, iwo akasiyana akasiyana makomponi anoshanda munzira dzakasiyana.

Ichi chinyorwa chinoongorora zvinonzi creatine uye whey protein powder, misiyano yavo mikuru, uye kuti unofanirwa kuitora pamwe chete kuti uwane mabhenefiti akakwana.

Chii chinonzi creatine uye whey protein?

Zvisikwa uye whey protein zvine akasarudzika mamorekuru zvimiro uye zvinoshanda zvakasiyana mumuviri wako.

Zvisikwa

Creatine chinhu chinogadzirwa nemakemikari inogadzirwa zvakasikwa mumasero ako emhasuru. Inobatsira kugadzirwa kwesimba panguva yekukwikwidza kurovedza muviri kana kusimudza zvine simba.

Kana ikatorwa mune yekuwedzera fomu, creatine inogona kubatsira kuwedzera mhasuru, simba, uye kuita mashandiro ().

Iyo inoshanda nekuwedzera phosphocreatine zvitoro mumhasuru dzako. Iyi mamorekuru inobatsira kugadzirwa kwesimba kwenguva pfupi-yemhasuru contractions ().

Zvisikwa zvinowanikwawo mune zvakawanda zvekudya, kunyanya nyama zvigadzirwa. Nekudaro, iyo huwandu hwakazara iwe hwaunogona kuwana kubva pakudya nyama inenge iri diki. Ichi ndicho chikonzero vanhu vazhinji vari kutsvaga kuwedzera mhasuru uye mashandiro vanotora zvigadzirwa zvekusika.

Zvisikwa mufomu yekuwedzera zvinogadzirwa zvine hungwaru murabhoritari yekutengesa. Fomu yakajairika kusika monohydrate, asi mamwe mafomu aripo ().

Whey mapuroteni poda

Whey imwe yemapuroteni ekutanga anowanikwa mune zvigadzirwa zvemukaka. Inowanzo kuve-chibereko chekugadzirwa kwechizi uye inogona kusarudzika kuita upfu.

Panyaya yehunhu hweprotein, Whey iri pamusoro pechinyorwa, ndosaka zvinowedzerwa zviri mukurumbira pakati pevanovaka muviri nevamwe vatambi.

Kudya whey protein inotevera bout yekurovedza muviri kwakabatanidzwa mukusimudzira kupora uye kuwedzera mhasuru. Aya mabhenefiti anogona kubatsira kuvandudza simba, simba, uye mhasuru basa (,).

Kupinda mune yakanaka sosi yeprotein mushure mekudzivirira kurovedza muviri kwakakosha mukuwedzera kuvaka mhasuru. Anenge makumi maviri neshanu magiramu epuroteni chitsama chakanaka kutaririra ().

Whey protein powder inogona kunge iri nzira inoshanda yekusangana neiyi kurudziro, tichifunga chaiyo 25-gramu yekushandira inopa kwakatenderedza makumi maviri magiramu epuroteni.

Zvisikwa chinhu chinogadzirwa nehupenyu icho, kana chikatorwa sekuwedzera, chinogona kubatsira kuwedzera mhasuru, simba, uye kuita mashandiro. Whey protein ipuroteni yemukaka inowanzo kudyiwa nekumisikidza kurovedza muviri kuwedzera mhasuru uye simba.

Ose ari maviri anokurudzira mhasuru kuwana

Zvese zvisikwa uye whey protein poda yakaratidzwa kuwedzera mhasuru kana ichinge yatorwa pamwe nekurwisa kurovedza muviri (,).

Zvisikwa zvinowedzera kurovedza muviri kugona panguva yekukwirisa kurovedza muviri Izvi zvinotungamira mukuvandudza kupora uye kuchinjika senge yakawedzera mhasuru ().

Zvichakadaro, kumedza whey protein pamwe chete nekurovedza muviri kunopa muviri wako mhando yepamusoro sosi yeprotein, inowedzera mhasuru protein synthesis uye inotungamira mukuwedzera mhasuru kuwana nekufamba kwenguva ().

Nepo zvese zviri zviviri creatine uye whey protein zvichisimudzira kuwana mhasuru, ivo vanosiyana munzira dzavanoshanda. Zvisikwa zvinowedzera simba uye mhasuru uremu nekuwedzera kurovedza muviri, nepo whey protein ichiita kudaro nekumutsa yakawedzera mhasuru protein synthesis.

Ose maviri whey protein poda uye creatine zvinowedzera zvakaratidzirwa kuwedzera mhasuru, asi ivo vanozviita nenzira dzakasiyana.

Unofanira kutora pamwe chete here?

Vamwe vanhu vafunga kuti kutora whey protein uye creatine pamwe chete kunogona kutungamira kubhenefiti inopfuura iyo inosangana nekutora imwe chete.

Zvisinei, zvidzidzo zvakawanda zvakaratidza izvi zvingangodaro zvisiri izvo.

Imwe ongororo mumakumi mana nemaviri evarume vepakati uye vakuru varume vakawana kuti vatori vechikamu havana kuwana chero humwe hunyanzvi hwekujairidzwa pavakatora mavhiri mapuroteni uye creatine, zvichienzaniswa nekutora kana kuwedzera chete ().

Pamusoro pezvo, ongororo yakaitwa mumadzimai gumi nemana akadzidziswa nemishonga yakawana kuti avo vakatora whey protein pamwe nemusiki kwemavhiki masere havana kuwana musiyano mumhasuru nemasimba kupfuura avo vakatora whey protein voga ().

Mhedzisiro yacho inoita kunge inoratidza kuti hapana imwe bhenefiti yekuwedzera yekutora whey protein uye creatine pamwechete. Nekudaro, vamwe vanhu vanogona kusarudza kuenda navo pamwechete kuti zvive nyore ().

Pamusoro pezvo, hapana humbowo hunoratidza kuti kutora creatine uye whey protein panguva imwechete kunokonzeresa mhedzisiro. Inowanzozivikanwa seyakachengeteka kuitora pamwe chete.

Kusarudza kuti utore whey protein, creatine, kana zvese zviri zviviri zvinodzikira kune zvako zvinangwa. Kana iwe uri wekuvaraidza wemujimu-goer uchingotarisa kuti ugare uri muchimiro, whey protein inogona kunge iri sarudzo yakanaka yekubatsira kuvaka mhasuru uye kupora.

Kune rimwe divi, kana iwe uri kutsvaga kuwedzera tsandanyama uye simba, zvinogona kubatsira kutora zvese whey protein uye creatine.

Zvidzidzo zvakacherekedza kuti kutora whey protein uye creatine pamwe nekurovedza muviri hakupei mhasuru kana simba kuwana pane kutora mumwe nemumwe. Kutora wega kungave kunopa mabhenefiti akafanana.

Chinokosha

Whey protein powder uye creatine maviri akakurumbira emitambo ekuwedzera ayo akaratidzirwa kuti awedzere mhasuru uye kusimudzira kurovedza muviri, kunyangwe nzira dzavanoita izvi dzakasiyana

Kutora izvo zviviri pamwechete hazviite sekupa kumwe kubatsirwa kwemhasuru uye simba kuwana.

Nekudaro, kana iwe uchida kuyedza zvese zviri zviviri uye uri kutsvaga kuwedzera mhasuru mashoma uye mashandiro mune yekurovedza muviri kana kumunda, kutora whey protein uye creatine pamwe chete kwakachengeteka uye kunoshanda.