Kulesi sihloko uzofunda ukuthi yini i-creatine, ungayithatha kanjani, iyiphi i-powder noma i-capsule engcono. Ingabe kukhona inzuzo yabagijimi nokuthi imiphi imithamo abayidingayo.
Yini i-creatine?
I-Creatine iyi-amino acid engabalulekile ekhiqizwa ngumzimba ebusuku ngenani legremu elilodwa. Yenziwe esibindini nakumanyikwe kusuka kuma-amino acid amathathu: i-methionine, i-glycine, i-arginine.
Umsebenzi omkhulu ukukhulisa amandla amaseli ngenxa yokuqongelelwa kwe-ATP (i-asidi ekhethekile ebhekele ukushintshaniswa kwamandla kumaseli).
I-Creatine itholakala ekudleni okuvamile, ikakhulukazi inyama ebomvu, kodwa akwanele, futhi abagijimi baphoqeleka ukuthatha izithako ezikhethekile.
Kungani abagijimi bethatha i-creatine?
Okufakiwe:
- Kwandisa amandla emisipha;
- Ngokwengeziwe kunciphisa imicu yemisipha;
- Kwakha isisindo semisipha;
- Kwandisa amandla omzimba;
- Kucindezela isenzo sehomoni esonakalisa izicubu;
- Yenza kusebenze amaseli esethelayithi;
- Kusheshisa amaprotheni synthesis;
- Kwenza imicu yemisipha ibe miningi futhi ijiye.
Ngokuvamile, ukwamukelwa kwakhe kwenza umsubathi asheshe, aqine, abe mkhulu futhi akhuthazele.
Imiyalo yokusebenzisa i-creatine
Akukho ukuvumelana kokuthi ungamthatha kanjani umdali ngendlela efanele, ngakho-ke awukho umyalo ngokusetshenziswa kwawo. Konke kuncike ezinhlosweni nasezinhlosweni abasubathi abazibekele zona.
Ngokuya ngezincomo ezijwayelekile, ungaluleka abalandelayo:
- Esontweni lokuqala, amagremu angama-20 ngosuku;
- Umthamo wansuku zonke uhlukaniswe izingxenye ezine;
- Kungcono ukuphuza isengezo ngejusi yezithelo noma yisiphi isiphuzo esimnandi, ngakho-ke simuncwa kangcono;
- Kusukela ngesonto lesibili, umthamo wansuku zonke ngamagremu ama-5 ngosuku;
- Ungayithatha ekuseni nakusihlwa, nasesiswini esingenalutho nangemva kokudla;
- Isikhathi sesifundo amasonto amathathu noma amane;
- Ngemuva kokuphumula kwamasonto amabili, inkambo ingaphindwa, kuqala ngama-gramu ama-5 ngosuku.
Naphezu kweqiniso lokuthi isikhathi sokwamukelwa asilawulwa, kungcono ukusithatha ngaphambi kokulala. Ukuhlanganiswa kwe-creatine kwenzeka lapho umuntu elele, kunengqondo ukucabanga ukuthi ngokuthatha isengezo ebusuku, umgijimi uzokhuphula inani laso emzimbeni.
Ngesikhathi sokulala, umzimba uyaphumula futhi uvuselele, futhi i-creatine iyisiza ukuthi ibuye ibe ngcono, ngenxa yalokho sithola umphumela wokusebenzisana.
Ngaphezu kwalokho, umuthi othathwe ekuseni awusizi ukuqoqa amandla, kepha uwusebenzisa ngezidingo zansuku zonke, ukubambezela ukululama.
Kungcono ukuyidla ngemuva kokudla. Ngemuva kokuphuza esiswini esingenalutho, umgijimi ubeka engcupheni yokuhlaselwa yisisu. Futhi ngenkathi udla, i-insulin, i-hormone enamandla ye-anabolic, ikhishwa njengempendulo kuma-carbohydrate ekudleni.
I-insulini idonsela ngokoqobo izakhamzimba esitokisini. Le mpahla yomzimba isiza ukukhulisa ukumuncwa kwesengezo.
Umthamo wezidakamizwa
Ezimweni eziningi, umthamo ukhethwa ngokuzimela ngenxa yokushoda kwemininingwane ethembekile ngosayizi wedosi.
Nasi isivivinyo esenziwa kwelinye lamayunivesithi ase-US.
Abasubathi abangama-20 behlukaniswe ngamaqembu amabili. Owokuqala uthole isithasiselo ngokwesikimu ngokulayisha ibinzana, ngesonto lokuqala amagremu angama-20, kwalandelwa umthamo wokulondolozwa wamagremu ama-5.
Owesibili uthole amagremu ama-5 amasonto amabili.
Ekupheleni kokuhlolwa, kwavela ukuthi imithamo emikhulu yayingasebenzi, cishe ama-50% alokho okwathathwa kwakhutshwa emchameni.
Labo abanemithamo ephansi banciphisa i-creatine cishe ngokuphelele futhi bayisebenzisa isikhathi eside.
Ukuhlolwa kukhombisile ukuthi imithamo ephansi iyathandeka, isondele ezingeni labo, i-creatine engapheli.
Kuthatha isikhathi esingakanani ukuthatha i-creatine?
Akukho mbono owodwa ngale ndaba.
Abanye bacabanga ukuthi ukuhamba ngebhayisikili kuyindlela efaneleke kakhulu, abanye basebenzisa isengezo isikhathi eside.
Ngakho-ke iyiphi inketho eyiyo?
Sikholelwa ukuthi ukuphatha isikhathi eside imithamo emincane kuyathandeka. Uma umgijimi eqa isigaba sokulayisha futhi eqala ngemithamo emincane, inkambo ephansi izoba yinyanga. Ngalesi sikhathi, imisipha izoba nesikhathi sokulayishwa ngokugcwele nge-creatine.
Kepha isikhathi esiphezulu sokwamukela asinqunyelwe yinoma yini. Ngokuyisisekelo, umgijimi angazibekela isikhathi, ngoba i-creatine ingokwemvelo kubantu futhi ayilimazi.
Yimuphi umdali okufanele ukhethe ukumsebenzisa?
Akulungile ukuncoma noma iyiphi ifomu elilodwa, i-powder noma i-capsule, lokhu kuyindaba yokuzikhethela. Uma umgijimi enethezekile ngokuhluza impuphu - kuhle, awufuni ukuzidlela ne-powder - khetha amaphilisi.
Umbuzo wefomu akuyona indaba esemthethweni, ngoba bobabili benza ngendlela efanayo. Kungcono ukunaka izinhlobo ze-creatine.
Namuhla imboni yezemidlalo ikhiqiza:
- Dala i-monohydrate;
- I-Micronized creatine;
- Dala i-ethyl ester;
- I-Dicreatin malate.
Kuyadingeka ukugqamisa izinhlobo ezinamakhompiyutha. Leli yifomu lempuphu, lichotshoziwe lize libe yimpuphu, lingena egazini, lifakwa ngokushesha, ngenxa yokwanda kwendawo yokumunca nosayizi wezinhlayiyana.
Kuliqiniso, futhi kubiza ngaphezulu. Uma ungafuni ukusebenzisa imali, thatha i-monohydrate elula, futhi ungakunaki okusele. Zisekelwe ku-monohydrate efanayo, futhi zonke ezinye izinto zisiza nje ukufana.
Lapho ukhetha isithasiselo, naka inkampani yomkhiqizi, akufanele uxoshe ukungabizi kwemikhiqizo engaziwa. Khetha ikhwalithi ngamanani akhokhelekayo.
Sincoma ukuthi ubhekisise le mikhiqizo:
- ISuperSet;
- INDODA YENSIMBI;
- Yiba ngowokuqala;
- Ukondleka Komhlaba Wonke;
- Ukudla Okusezingeni Elifanele;
- Amaprotheni 66.
Ukudla okunempilo kwezemidlalo kusuka kulaba bakhiqizi akubizi, kunekhwalithi enhle futhi, njengoba besho kwezemidlalo, "kuyasebenza".
Izibuyekezo ezivela kubasubathi abagijimi
Ukubuyekezwa mayelana nezinzuzo ze-creatine zabagijimi kunempikiswano impela, othile ucabanga ukuthi isengezo sisebenziseka kuphela emabangeni we-sprint, othile asisebenzisela imarathon.
Isengezo siwusizo ezingeni lobuchwepheshe. Ezingeni le-amateur, ukudla okujwayelekile kwanele. Ukuze uthole imiphumela, ukuqeqeshwa kubaluleke kakhulu, futhi ukudla kwezemidlalo okunomsoco kungemuva, kukuvumela ukuthi ukhokhele izindleko zamandla futhi unikeze ngezinto zokwakha.
Andrew
Ungathatha i-creatine yokugijima, ithoni kahle, ngeke ngisho ngokujwayelekile, abantu abafani. Kuyadingeka ukuthi ubuke ukuthi umuntu uphila kanjani, udlani, ulala kangakanani nokuthi usebenza kuphi.
Valery
Okokugijima - kuhle! Kufakazelwe ukuthi kusebenza kangcono ekusebenzeni kunamandla ezemidlalo;
UBohdan
Kuyadingeka ekwakheni isisindo semisipha, kepha akuthinti ibanga, isenzo sayo sizohlala imizuzwana embalwa kuphela, ngakho-ke akusizi ngalutho ukusebenza.
U-Artem
Ngigijima amabanga aphakathi nendawo, ngesonto ngibaleka ku-80 kuye ku-120 km. Ngesikhathi sokuzivocavoca okukhulu, ngisebenzisa i-creatine, kuyasiza ukumelana nomthamo omkhulu wokuqina nokuthuthukisa inqubo yoqeqesho.
U-Anna
Yize kunemibono eyehlukene, sincoma ukusebenzisa lesi sengezo kuqeqesho lwezemidlalo. Ngenxa yomdali, abagijimi bazokwazi ukusheshisa kangcono, futhi abagijimi be-marathon bazogijima ngokushesha nangaphezulu, futhi izicubu ezithuthukisiwe ngeke zilimaze.
