I-Creatine (i-aminocabonic acid) ingumthombo wamandla nenhlanganisela enomthelela omuhle ekhwalithi yemisipha, ikhulisa amandla nokukhuthazela kwayo. Kukholelwa ukuthi umzimba uqukethe isilinganiso esingu-100-140 g wento, i-95% yayo iqukethe imisipha ngesimo samahhala nangendlela ye-phosphate.
Ihlanganiswe nokubamba iqhaza kwe-glycine, arginine ne-methionine, okwenza i-amino acid complex. Cishe u-2 g uza nokudla ngosuku, ikakhulukazi ngenhlanzi nenyama. Kubagijimi ababambe iqhaza kwezemidlalo yamandla (ukwakha umzimba, ukuwela phansi nabanye), lokhu akwenele. Imithamo eyengeziwe kumafomu wokukhishwa afana ne-creatine powder, amaphilisi noma ama-capsule yandisa umphumela wokuqeqesha futhi isheshise inqubo yokwehlisa isisindo (ukushisa amafutha).
Izinhlobo ezinhle zokwamukela
Ukuze uthole ukumuncwa okungcono, i-creatine monohydrate (monohydrate) noma i-hydrochloride ithathwa kanye nezinye izithako zemidlalo - ama-cocktails aqukethe amaprotheni, ama-gainers noma ama-aminocarboxylic acids - okungenani ama-5 g kuzo zombili izinketho ezingezansi. Ungaxuba i-creatine kumagilebhisi, i-apula, nejusi ye-cherry. Uma kungekho ujusi omnandi, ushukela oncibilikiswe emanzini uvunyelwe.
Akukho ukulanda
Uhlelo olunconyiwe.
- Umthamo wansuku zonke u-5-6 g.
- Ngezinsuku zokuqeqesha, i-creatine iyadliwa ngemuva kokuzivocavoca. Ngesikhathi sokuphumula - ekuseni.
- Inkambo yokwemukelwa izinyanga ezi-2, isikhathi sekhefu inyanga eyodwa.
Lolu hlelo luholela ekukhuleni okuphawulekayo kwezinkomba zemisipha namandla.
Ngokulayisha
Esontweni lokuqala, qala ngama-5 g we-creatine amahlandla ama-4 ngosuku phakathi kokudla (ngezinsuku zokuzivocavoca, okunye kokusevisa kuyisicefe ukusithatha ngemuva kokuzivocavoca). Ngemuva kwezinsuku ezi-5, umthamo wehlisiwe waba ngu-2-3 g, uthathwe isikhathi esingu-1 ngosuku ngemuva kokuqeqeshwa noma ekuseni ngezinsuku zokuphumula. Isikhathi sokwamukelwa nekhefu - inyanga engu-1.
Amaleveli emisipha yokudalwa aphakeme ngokungaguquki ngisho emavikini ayi-12 ngemuva kokulinganiswa kwesondlo.
Uma imithamo ejwayelekile ingamfanele umsubathi (abaqalayo, ama-ectomorphs, intsha, amantombazane), ifomula ngayinye yokubala i-creatine izoba kanjena:
- 300 mg / kg - ngesikhathi sokulayisha;
- 30 mg / kg - ngesikhathi sesondlo.
Ukuhamba ngebhayisikili
Iqukethe izigaba ezi-3 (umthamo ubalwa kumdlali onesisindo esingu-100 kg):
- Ukuthatha u-5 g we-creatine ekuseni ngemuva kokudla kwasekuseni, u-5 g ngaphambili kanye nenani elifanayo kungakapheli amahora amathathu emva kokuqeqeshwa. Ama-10 g asele (5 + 5) asele ahlanganiswa nozuzayo - kusihlwa noma ekuseni.
- Izinsuku ezintathu i-aminocarboxylic acid ayithathiwe.
Kungakapheli amasonto ayi-8, kunokushintshana kwezinsuku ezi-3 zokusetshenziswa nezinsuku ezi-3 zokuyeka. Ekugcineni, kunconywa ukuthi uthathe ikhefu lezinsuku eziyi-7 kusuka ekuqeqesheni (isikhathi esingeyona sokuqeqeshwa). Ezinsukwini ezi-3 zokugcina zokuphumula, kufanele uqale ukuthatha i-creatine futhi.
Uhlelo lwebhayisikili kuhloswe ngalo ukuqinisekisa ukutholwa okuphezulu kwe-creatine kanye nokufeza ukugxila kwayo okwandayo kuma-myocyte, ngaphandle kokuphazamiseka kwezindlela zokuhamba. Kepha abaningi babheka uhlelo oluchazwe ngenhla njengolunamaphutha.
Ukweqiwa okuphansi
Imithamo ephansi yokudala (i-0.03 g / kg noma i-2 g / usuku) ikhombisa ukusebenza okuphansi ngokweqile ngokuthola isisindo somzimba noma ukukhulisa amandla. Ngakho-ke, odokotela bezemidlalo nabaqeqeshi abayincomi le ndlela yokwengeza.
Ukwamukelwa lapho usoma
Ukuthi ungamthatha yini umdali ngesikhathi sokomisa kungumdlali ukuthi anqume yedwa noma nomqeqeshi.
Cabanga ngobuhle nobubi bawo.
Vs
Isengezo, esinikela ekugcineni amanzi ezicutshini zemisipha ngesikhathi sokoma, sikhuthaza ukomiswa komzimba emzimbeni, okuthinta kabi inhlalakahle yomsubathi.
Ngemuva
Abanye abagijimi baphawula ukwanda kwamandla nokukhuthazela ngenkathi bethatha u-5 g we-creatine kanye namaprotheni shakes kanye nama-burner amafutha.
Ukweqiwa okulungile
Akukho ngaphezu kuka-3.5 g wesengezo ongamunca ngosuku nomsubathi onesisindo sama-70 kg ngesilinganiso esingu-50 mg / kg. Into eyeqile ikhishwa izinso. Ngakho-ke, ngobunzima obungu-120 kg ngaphezu kuka-6 g, akusizi ngalutho ukuthatha isengezo.
Akuthandeki ukusebenzisa izithako zokudla ngaphambi kokulala ngenxa yokusebenza kwezinqubo zamandla emzimbeni.
Kumchamo ne-serum yegazi, i-creatine inqunywa indlela ye-kinetic kusetshenziswa isethi yama-reagents e-DDS.
Ukuthatha nini
Isikhathi esihle sokuthatha i-creatine kumizuzu yokuqala ngemuva kokuqeda ukujima kwakho, njengoba izinguquko zomzimba ku-metabolism zifaka isandla kulokhu. Ukusetshenziswa ngesikhathi sokuzivocavoca akululeki.
Ama-myocyte aphoqeleka ukuthi asebenzise izinsiza ekusetshenzisweni kwento, evimbela ukugcwaliseka kwamazinga omzimba. Ngezinsuku zokuphumula, ikhompiyutha igxila kangcono ekuseni, okusobala ukuthi kuthandwa yi-hormone yokukhula, ukugxila kwayo kwanda ekuseni.
Okufanele uthathe
I-insulin yihomoni ekhuthaza ukumuncwa kwama-amino acid ne-glucose ngama-myocyte. Kuzoba wusizo ukuvuselela uketshezi lwale nto ngokudla ngokudla okungu-10-20 g wama-carbohydrate asheshayo (ujusi), 20-30 g wamaprotheni asheshayo (i-whey protein isolate) noma u-5-15 g wama-amino acid (kufaka ne-glutamine). I-hormone yokukhula, i-thyroxine ne-anabolic steroids nayo inomphumela we-anabolic.
Izitolo ezikhethekile zithengisa i-creatine ngezinhlelo zokuthutha ezenziwe ngomumo. Ngasikhathi sinye, ukuvimbela ukuphelelwa amandla kwamanzi okubangelwa ukusetshenziswa kwezithako zokudla eziqukethe i-creatine, kunconywa ukuthi uphuze okunezelwe kokudla ngomthamo omkhulu wamanzi (5 g / 250 ml).
Kubalulekile ukukhumbula ukuthi akunasimo lapho isengezo kufanele sixutshwe futhi sivunyelwe ngasikhathi sinye:
- nganoma iziphi iziphuzo ezishisayo (ukushisa okuphezulu kunomthelela ekubhujisweni kwezinto)
- ubisi (casein kuphazamisa ukumuncwa kwe-creatine);
- ikhofi (isenzo se-caffeine siyefana ne-casein).
Ukugwema amaphutha kungenzeka ekusetshenzisweni kwe-aminocarboxylic acid, kunconywa ukuthi ufunde ngokucophelela imiyalo yokusetshenziswa kwesengezo sokudla.
Isikhathi senkambo yokwamukelwa
Iningi labasubathi nabaqeqeshi bayavuma ukuthi kungenzeka kusetshenziswe i-creatine njalo, yize abasubathi uqobo bephawula, ngemuva kwezinyanga ezingaba ngu-2 zokudla kwansuku zonke, ukwehla okucacile kokuzwela kwezicubu zemisipha kulokho. Ukuvimbela ukwehla kokuzwela kwama-myocyte, kunconywa ukuthi wenze isifundo samasonto ayisithupha, esishintshaniswa nekhefu lamaviki amane.
