Uma ucabanga ngokudla okunempilo kwezemidlalo, okunomphumela omuhle ekusebenzeni komsubathi, umuntu ngeke ahluleke ukusho ukuthi ukudala i-monohydrate. Lesi sithasiselo sandisa ukukhuthazela, sithuthukisa ukusebenza kwemisipha yenhliziyo futhi sandisa nobukhulu.
Cabanga ukuthi i-creatine isebenza kanjani ngempela, yiziphi izici zayo, nokuthi ngabe kunezici ezingezinhle kulokhu okungeziwe.
Ulwazi oluvamile
I-Creatine iyi-amino acid etholakala enyameni ebomvu nasenhlanzini. Ngesinye isikhathi, wenza intuthuko emkhakheni wezokudla kwezemidlalo - wakhulisa ikhono labakhi bomzimba abaqondile ukuthola isisindo somzimba esinciphile. Namuhla isetshenziswa kabanzi kuyo yonke imidlalo yamandla.
Yini i-creatine monohydrate eyenziwe ngayo? Yenziwa ngokukhipha amaprotheni ezinhlanzini. Isizinda sandisa ukutholakala komkhiqizo nge-oda lobukhulu. Uma kuqhathaniswa namanye amafomu, i-monohydrate inokulinganisela okuhle phakathi kwentengo, ukusetshenziswa komkhiqizo nokutholakala.
Umphumela emzimbeni
Iyini i-CrossFit creatine monohydrate?
- Yehlisa ukulimala. Lokhu ikwenza ngokwandisa uketshezi lomzimba.
- Kukhulisa ukukhuthazela kwamandla. Kwandisa ukuzwela kwemisipha ku-oksijini, evumela induna
- Kwandisa imisipha ngokuthela amanzi nokwandisa umthamo womsebenzi ekuqeqesheni.
- Kwandisa amazinga e-glycogen.
- Ithuthukisa amandla omzimba we-anaerobic glycolysis.
- Kuthuthukisa ukudonsa. Ngokwandisa amandla okucindezela kwenhliziyo ngesikhathi somsebenzi onamandla, inhliziyo ifaka igazi emisipheni ngokushesha.
Isenzo se-creatine monohydrate ukukhulisa ukugcwala kwemisipha nge-amino acid ebalulekile. Ngokugcwaliswa okunamandla, izinqubo ezilandelayo zenzeka emzimbeni:
- Ukubopha kwama-molecule wamanzi kwezicubu zemisipha.
- Ukwenza ngcono ukuthinteka kwemisipha yenhliziyo. Lapho inani elanele le-amino acid lihlangana emisipheni, lenza izitsha ziholele ku-valve yenhliziyo. Ngenxa yalokhu, ukugcwala kwenhliziyo ngegazi kuyanda, amandla okuqina ancipha ngaphandle kokukhuphula izinga lokushaya kwenhliziyo. Amaseli nezicubu zithola umoya-mpilo ngemivimbo embalwa.
- Ukwenza ngcono ukukhuthazela kwamandla ngokwandisa inani lomoya-mpilo emisipheni.
Konke lokhu kuholela ekwenzeni ngcono ekusebenzeni komsubathi. Kodwa akukhona ukuzidala uqobo okwandisa ubukhulu bemisipha, kepha ikhono lomsubathi lokwenza gxuma elibukhali ekuqhubekeni kwemithwalo ngaphandle kokucindezelwa.
Okubalulekile: Ngokungafani nezinye izakhi zomzimba, i-creatine iyelulekwa ukuthi isetshenziswe kuphela ngesimo sesengezo semidlalo, ngoba ukuminyana kwento ekudleni kwemvelo kuphansi kakhulu. Isibonelo, inhlanzi ebomvu iqukethe kuphela u-0.1 g we-creatine nge-100 g yomkhiqizo ngamunye. Futhi ngokulondolozwa okujwayelekile kokusebenza, umzimba womsubathi udinga cishe i-10 g ngosuku.
Yini i-creatine monohydrate enikeza umsubathi wanamuhla? Ngokwesilinganiso, lokhu kukhuphuka kwesisindo esomile ngo-1-2%, ukukhuphuka kwesisindo ngenxa yoketshezi ngo-5-7% nokwenyuka kwezinkomba zamandla ngo-10%. Ingabe kukhona umphumela wokubuyela emuva? Yebo! Endabeni yokwehla kokuhlushwa kwe-creatine, ukubuyela emuva kufinyelela kuma-40-60% wokusebenza okuphezulu.
Isetshenziswa kanjani
Ukuze uvune izinzuzo zesengezo sakho, udinga ukwazi ukuthi ungayithatha kanjani i-creatine monohydrate ukuze isebenze kahle.
Kunezindlela ezimbili zokwamukela:
- Ukulayisha nokugcina. Inikeza imiphumela esheshayo.
- Ngokwakhiwa kancane kancane kokuhlushwa. Inikezela ngomphumela ofanayo ngokusetshenziswa kwempahla eluhlaza okuncane.
Kungcono ukuphuza i-Creatine Monohydrate: Kulayishiwe noma ngokushelela? Konke kuya ngomphumela ohlose ukuwuthola. Lapho kudliwe umthwalo, kubalulekile ukugcina ukudla okulungile futhi uhlukanise ukuphuza i-creatine izikhathi eziningana ngosuku (umthamo wansuku zonke lapho ulayishwa ungama-20 g, kufanele uhlukaniswe ngamanani we-3-4 ukumunca okungcono). Ngemuva kwezinsuku ezingu-7-10 zokulayisha, kunesigaba sesondlo, lapho inani le-creatine elidliwe lincishisiwe laya ku-3-5 g ngosuku. Endabeni yezifundo ezifanayo, thatha inani le-1 ithisipuni (3-5 g) ngosuku esifundweni sonke.
Qaphela: Kunomehluko omncane ekusebenzeni kahle. Ngakho-ke, ibhodi lokuhlela lincoma ukunamathela kunqubo yokulayisha - ngale ndlela ungalawula kangcono izinkomba zakho zamandla.
Ngisiphi isikhathi esihle sokuthatha i-creatine monohydrate: ekuseni noma kusihlwa? Njengomthetho, kuthathwa kungakhathalekile inqubo ejwayelekile yansuku zonke. Iphuzu elilodwa elibalulekile ukuthatha i-creatine ngokukhonza kokuqala kwama-carbs. Kunengqondo ukucabanga ukuthi isikhathi esihle sokudla kuzoba yisidlo sasekuseni sasekuseni nesikhathi sokuvala iwindi le-carbohydrate.
Akunandaba ukuthi uyiphuza enkambweni noma uyayinyusa kancane kancane, udinga ukuqonda ukuthi ingakanani i-creatine monohydrate okufanele uyiphuze. Ngokwesilinganiso, inkambo engu-1 cishe ingamasonto ayi-8. Ngemuva kwalokho, ukuthambekela komzimba kuma-monohydrate crystals kuyehla, okuholela ekusetshenzisweni okungenangqondo kokudla kwezemidlalo.
© Pictoores - stock.adobe.com
Ake sibhekisise ukuthi ungamthatha kanjani umdali ngaphandle komthwalo:
| Usuku | Ukulayisha / ukugcina | Ukwamukelwa kahle |
| 1 | 10 g: 5 ekuseni nomzuzi; 5 kusihlwa nejusi. | 3-5 g ngosuku (ngokuya ngesisindo somsubathi) kuso sonke isikhathi. Ukudla kwe-creatine kungahlukaniswa izikhathi ezimbili. 1 - ekuseni isigamu sesipuni. Kungakuhle ukuthi uyiphuze ngejusi lamagilebhisi. 2nd - ngosuku lokuqeqeshwa ukuvala iwindi le-carbohydrate. Uma kungekho ukuzivocavoca, khona-ke amahora angu-1-2 ngaphambi kokulala. |
| 2 | 12 g: 5 ekuseni nomzuzi; 5 ngemuva kokuqeqeshwa; 2 amagremu we-creatine ngaphambi kokulala ngama-carbohydrate asheshayo. | |
| 3 | 14 g: kufana nosuku 2; usebenzisa nje i-4g ye-creatine ngaphambi kokulala ngama-carbohydrate asheshayo. | |
| 4 | 15 g: 1 umthamo ekuseni; 1 ntambama; 1 kusihlwa. | |
| 5 | ||
| 6 | ||
| 7 | ||
| 8 | 10 g: ukwehla okushelelayo kwesondlo. Ihlukaniswe ngokulinganayo ngemithamo emi-2. | |
| 9 | Isigaba sesondlo: 5 g kudliwe ekuseni noma ngemuva kokuqeqeshwa kanye nenzuzo. | |
| 10 | 3-5 ngosuku kuye ngesisindo somsubathi. Kuthathwa ngomthamo owodwa - ekuseni kanye nengxenye yejusi lamagilebhisi. | |
| 11 | ||
| 12 | ||
| 13 | ||
| 14 | ||
| 15 |
Imuphi umkhiqizi okufanele akhethe
Ngokungafani nezinye izinhlobo zokudalwa, kubalulekile ukukhetha umenzi ofanele lapho ukhetha i-monohydrate. Kungani?
- Inqubomgomo yentengo yomkhiqizi. Ngezici ezifanayo zokudla okunempilo kwezemidlalo, intengo ingahluka ngokuphelele kuphela ngenxa yomkhiqizo.
- Usuku lokuphelelwa yisikhathi nokulethwa. Endabeni yokuthenga i-BSN creatine, lokhu akuveli, kepha uma ufuna ukuthatha i-creatine ku-Ostrovit, khumbula ukuthi impilo yeshalofu yezinto zabo zokusetshenziswa iphansi kakhulu. Ngalesi sizathu, akufanele uthathe inani elikhulu le-creatine.
- Ukuba khona kohlelo lokuthutha. Ukwehlisa izindleko zomkhiqizo womkhiqizi, uhlelo lokuthutha (ama-molecule eglucose) luvame ukungezwa kulo. I-creatine enjalo ayitholakali kakhulu, kepha ayisebenzi kangako ngenxa yokuhlungwa kwamakristalu maqondana nesisindo esiphelele somkhiqizo.
- Ubumsulwa be-Crystal. Muva nje, abakhiqizi abaningi bayangena emakethe abangakwazi ukuhlinzeka ngokuhlanza okwanele kwe-crystal. Ukutholakala komkhiqizo wabo kuncane kakhulu, okwandisa ukusetshenziswa futhi kunciphise ukusebenza kokudla kwe-monohydrate.
- Ukuncibilika. Le pharamitha ingaqinisekiswa kuphela ngokuqina. Ngaphandle kwezinsolo zabo bonke abakhiqizi zokuthi i-creatine yabo iyancibilika emanzini, ukuzijwayeza kukhombisa ukuthi okunye kwe-creatine kuhlala kusesimweni sedilika.
Cabanga ngabakhiqizi abahamba phambili abanikela ngokudala emakethe - nezakhiwo eziqukethe.
| Igama lomkhiqizo | Umkhiqizi | Isisindo somkhiqizo | Izindleko | Isilinganiso sokuhlela |
| CHA-XPLODE Isidalwa | BSN | 1025 g | $ 18 | Kuhle |
| I-NaNO Vapor | MuscleTech | 958 g | $ 42 | Kuhle |
| I-Micronized creatine | Hlanganisa umzimba | 500 g | $ 10 | Incibilika kahle |
| I-Micronized Creatine Powder | Ukudla Okusezingeni Elifanele | 600 g | $ 15 | Kuhle |
| HEMO-RAGE Mnyama | I-Nutrex | 292 g | $ 40 | Kubiza ngokweqile |
| Ulaka | SAN | 850 g | $ 35 | Ephakathi |
| Dala i-Monohydrate | Ultimate Nutrition | 1000 g | $ 16 | Kuhle |
| Cellmass | BSN | 800 g | $ 26 | Ephakathi |
Umphumela
Manje uyazi ukuthi i-creatine monohydrate isebenza kanjani nokuthi ungayithatha kanjani ngokufanele ukuze isebenze kahle. Vele, ungathatha i-creatine ngohlelo lokuthutha olwenziwe ngomumo futhi uthuthukise ukusebenza, noma uthathe amafomu athuthuke kakhulu angamkhuthazi umsubathi ngamanzi. Kodwa khumbula, umphumela ohlangothini wokugcwala ketshezi awugcini nje ngokukhipha amakhilogremu, kodwa futhi noketshezi olumunca ukushaqeka emajoyini nasemigudwini, okukuvikela ekulimaleni.
Imiphumela emihle itholakala nge-creatine monohydrate ngokuhlanganiswa nabazuzi be-maltose abashibhile. Ama-carbohydrate kulokhu kudla akhuphula izinga lokumuncwa komkhiqizo futhi asheshise ukukhula kwemisipha.
