I-Creatine iyi-carboxylic acid equkethe i-nitrogen futhi ibandakanyeka ku-metabolism yamandla kumaseli emisipha nezinzwa. Ungummeli oyinhloko wezingxenye ze-ergogenic zokudla okunomsoco kwezemidlalo. Abantu abanezindlela zokuphila ezisebenzayo badinga ukunikezwa njalo kwe-creatine emsulwa. Ungathola u-2 g ngokudla inyama engaphezu kuka-1 kg ngosuku noma ngokuthatha izithasiselo zemidlalo.
Kodwa-ke, ngenxa yobuningi bemikhiqizo emakethe, kunzima ukuthola umkhiqizo osezingeni eliphakeme ngempela. Izinga lezithako zokudala ngezansi lizokusiza ukuthi uzulazule
Ngikhetha kanjani i-creatine?
Ngokusho kwabasubathi abangochwepheshe, kunezinto ezimbili ezibalulekile okufanele uzicabangele lapho ukhetha i-creatine:
- Ikhwalithi - ungajahi intengo. Umkhiqizo obiza kakhulu awuhlali umuhle njalo.
- Ifomu lokukhishwa - kufanelekile ukukhetha okufakiwe ku-powder, kuphephile uma kuqhathaniswa namaphilisi, futhi ngesikhathi esifanayo kubiza kancane.
Kunezinhlobo ezahlukahlukene ze-creatine, kufaka phakathi i-monohydrate, i-citrate, i-malate, i-phosphate, i-tartrate, njll. Ochwepheshe bayaqaphela ukuthi uhlobo lokuqala luwusizo kakhulu futhi lusebenza kahle. Nguye ofaka isandla ekutholeni isisindo, ezinye izinhlobo ziyakhangisa, isenzo sabo asisekelwa yilutho.
Ungathatha umdali ngohlelo lokuthutha. Lokhu kuyinhlanganisela yesengezo nezinto ezisheshisa ukugeleza kwe-creatine kwezicubu zemisipha, okufaka isandla ekumungeni kwayo ngokushesha. Ukuze uthole imiphumela emihle, i-creatine ivame ukuthathwa ihlanganiswe nama-carbohydrate (igezwe ngejusi), kepha futhi ihlanganiswe ne-protein, i-taurine, i-carboxylic acid ne-L-glutamine.
I-Creatine iza ngezinhlobo ezi-4:
- amaphilisi;
- impuphu;
- amaphilisi;
- ketshezi.
Ngokwenza, abahlukile komunye nomunye, udinga ukukhetha ifomu okulula ukwamukela. Isibonelo, impuphu idinga ukuthelwa ngamanzi noma ngezinye iziphuzo futhi ixutshwe kahle, kuyilapho ama-capsule namaphilisi kumane kuhlanzwe kuketshezi.
Kodwa-ke, abasekeli be-creatine eyimpuphu bathi iphephe ekubunjweni futhi iqukethe into emsulwa ngaphandle kokungcola.
Ngendlela ewuketshezi, okufakiwe kudala kuphele ukuthandwa ngenxa yokuthi ayizinzile futhi ilahlekelwa yizakhiwo zayo ezizuzisayo ngokushesha kunezinye izinhlobo.
Ngaphezu kwalokho, lapho ukhetha i-creatine, udinga ukunaka lezi zinto ezilandelayo:
- impilo eshalofini;
- ubuqotho bokupakisha;
- ukutholakala kokunambitha;
- ukungabi nephunga;
- ikhono lokuncibilika emanzini (uma kuyimpuphu).
Isilinganiso sabakhiqizi abahamba phambili
Uhlu lwezinkampani zokudla okunomsoco ezivikele indawo yazo ehamba phambili:
- I-OptimumNutrition;
- Olimp;
- Ezemidlalo zeBPI;
- BioTech;
- Scitec Nutrirtion.
Imikhiqizo yabo ithathwa njengekhwalithi ephezulu futhi ephephile. Ukuze ungalahleki ngobuningi bemikhiqizo, ungagxila esilinganisweni esivezwe ngezansi, ngokuya ngezibalo zokuthengiswa kwezidali ezitolo ezinkulu eziku-inthanethi ngo-2018.
Dala i-Powder nge-Optimum Nutrition
Iphethe umugqa ophezulu we-TOP ngenxa yokuthi i-creatine yethulwe kuyo isesimweni esihlakazeke kahle. Lokhu kuyivumela ukuthi ingene ngokushesha kusuka emgodini wamathumbu futhi iyiswe ezicutshini zemisipha. Akukho ukungcola. Ukwanda kwamandla kubonakala emizuzwini engu-15 ngemuva kokungeniswa.
Ukukhethwa kwezithako zokudla nakho kususelwa osizweni lwayo ekwelapheni ama-microtraumas kanye nokuqhekeka ngemuva kokuqeqeshwa okuqinile ejimini.
Intengo ka-600 g icishe ibe ama-ruble ayi-1400.
Dala i-Xplode Powder ngu-Olimp
Kuthatha indawo yesibili ngesizathu: iqukethe izinhlobo ezi-6 ze-creatine, kanye ne-taurine. Akuqukethe ukungcola, ama-carbohydrate namafutha.
Kukhethwa ngama-powerlifters abangochwepheshe nabakhi bomzimba, njengoba lesi sithasiselo sokudla sandisa ukukhuthazela futhi sisiza ukusheshisa inqubo yokuthola isisindo semisipha. Ithuthukisa ukusebenza kwezemidlalo futhi iqede ukukhathala, futhi ibanjwe kahle.
Izindleko zama-ruble angu-500 g - 1800.
I-Micronized Creatine Powder nge-Optimum Nutrition
Inani elikhulu lokuthengiswa kwalesi sengezo kungenxa yokuthi ngemuva kokuthatha i-creatine, abasubathi babika ukusebenza okuphezulu ngesikhathi sokuqeqeshwa. Ifakwe kahle futhi ayibangeli imiphumela emibi.
Izindleko zama-600g zingama-ruble ayi-1350.
I-Creatine Monohydrate yi-BioTech
Ukwakhiwa kwesengezo sokudla yi-monohydrate ngaphandle kokungcola. Amakhasimende abika ukukhula kwemisipha okusheshayo nokuvuselelwa ngemuva kokuzivocavoca okukhulu. Kwandisa ukukhuthazela namandla, kusiza ukululama ekusebenzeni ngokomzimba.
Intengo 500 g imayelana ruble 600.
Dala i-Monohydrate nge-Scitec Nutrition
Ngingene esikalini ngenxa yokuthi inegalelo ekunciphiseni imisipha okunomsoco ngenxa ye-hydration (zigcwele uketshezi). Inikeza amandla ngesikhathi sokuzivocavoca ngamandla. Ngaphezu kwalokho, izithako zokudla zakha amazinga e-cholesterol ngokujwayelekile futhi zinciphisa izinga lokuwohloka kwamaprotheni.
Ikhilogremu elilodwa lesengezo lizobiza ama-ruble ayi-950.
Yakha-HD nge-BPI Sports
Kwandisa izicubu zemisipha nge-hydration. Izakhi ze-taurine, ama-antioxidants kanye ne-aspartic acid zibhekene nokukhiqizwa kwamahomoni wesilisa nokubekezela.
Kutholakala ezitolo zaseMelika. Amanani entengo asuka ku- $ 13 ngama-400 g.
Dala i-Monohydrate nge-Ultimate Nutrition
Akukho ukungcola ekubunjweni. Ngenxa yefomu elincane lama-granules, kwandisa ukusebenza kahle, kunikeza ukukhululeka nevolumu emisipheni, kugcwalisa amandla. Ithinta ukushesha kwezinqubo zokutakula. Kumunceke kahle kusuka emgodini wamathumbu futhi kuthuthwe ngokushesha kuye kwezicubu zomzimba.
Intengo 300 g - 420 ruble.
Ulaka ngeSAN
I-Creatine enesistimu yezokuthutha engcono, ukwakheka kuthuthukiswa ngezinto ezisebenzayo (i-citrulline, i-agmatine), enikela ekuvuseleleni amaseli emisipha.
Izindleko ze-718 g cishe zingama-ruble we-2,100.
Platinum Creatine ngu Muscletech
Kushiwo ama-monohydrate ajwayelekile we-micronized (i-powder equkethe izinhlayiya ezincane) ngaphandle kokungcola. Ukuthandwa kubangelwa ukukhangisa okusebenzayo kanye nokukhushulwa okuqhubekayo kokuthengwa komkhiqizo. Inzuzo yayo ukuncibilika kwayo okulula, ngenxa yokuthi isithasiselo sokudla sithathwa ngokushesha.
Iphakethe elingu-400 g lizobiza ama-ruble ayi-1 200.
I-Pure Creatine Monohydrate nge-MEX
Iqukethe izinhlobo ezi-4 zokudala. Ifanele noma yimuphi umsubathi, yandisa amandla nokukhuthazela, ikhuthaza ukukhula kwemisipha. Inzuzo engenakuphikwa iwusizo lwesengezo ekwahlukaneni kwamafutha nokukhuthaza uhlelo lwezinhliziyo.
Ku-454 g kuzofanela ukhokhe ama-ruble ayi-730. Kufanele uthenge kuphela ezindaweni ezethembekile, njengoba ungahlangana nenkohliso.
Umbono wesazi
Abasubathi bakhetha ama-monohydrate ezinkampanini ezilandelayo:
- Ukudla Okusezingeni Elifanele;
- Ultimate Nutrition;
- Hlanganisa umzimba.
Futhi, abaningi bakholelwa ukuthi umphumela usebenza kakhulu lapho usebenzisa i-creatine enohlelo lokuhamba.
Kungani i-creatine capsule ingabekiwe?
Ukwakhiwa kwe-creatine nge-powder nama-capsules kuyefana, kepha kukholakala ukuthi kule fomu yokugcina akusebenzi. Lokhu kungenxa yokuthi izithako ezingabazisayo zivame ukungezwa kuma-capsule supplements. Ochwepheshe bakhetha ukudala ngefomu le-powder njengoba liphephile futhi lisebenza kahle.
