I-Creatine - Konke Okudingeka Ukwazi Mayelana Nesengezo Sezemidlalo

Imidlalo yemvelo engenazo izidakamizwa - isayensi ephelele edinga ukubuyiselwa okuphezulu kubavakashi bejimu. Ukudla okunomsoco, kufaka phakathi ukudla kwezemidlalo, kudlala indima enkulu ekufezeni imiphumela. Futhi isibonelo esivelele sesidingo sokusebenzisa izithasiselo zokudla eCrossFit, ukwakha umzimba neminye imidlalo yi-amino acid phosphates.

Yini i-creatine, kungani ithandwa kangaka, futhi ingabe iphumelela kangako kwezemidlalo? Uzothola izimpendulo eziningiliziwe zale mibuzo neminye kule ndatshana.

Isakhiwo samakhemikhali

I-Creatine iyi-amino acid engabalulekile. Uma kunesidingo, umzimba uyakwazi ukuhlanganisa ngokuzimela i-creatine phosphate bese uyihambisa ezicutshini zemisipha, enokwakheka kwayo:

• arginine.
• glycine.
• i-methionine.

I-creatine phosphates itholakala ngamanani amancane ekudleni kwenyama.

Iqiniso elithakazelisayo: inani le-creatine emisipheni yezinkukhu nezinyoni zasendle lehluka ngaphezu kuka-20%. Okufanayo kusebenza ezinhlanzini ze-aquarium, eziqukethe i-creatine engaphansi kwe-40% kunalezo ezibanjwe emanzini olwandle. Impendulo yalo mbuzo ilele ekuqineni kwezinto eziphilayo. Njengoba wazi, uma inkonyane / inkukhu noma esinye isilwane sihamba kakhulu, imisipha yaso iba lukhuni, yingakho izilwane ezihleli phansi zikhuliselwa abathandi benyama emapulazini. Ukuhamba kushukumisa i-anabolism kunoma yisiphi isilwane - ngenxa yalokho, kune-creatine eningi emisipha eqeqeshiwe

Kungani i-creatine iguqula umhlaba wezokudla kwezemidlalo? Kulula. Umzimba ungahlanganisa inani elincanyana kakhulu lento (ubuningi be-1 g), ngasikhathi sinye, ukugxila kwayo enyameni uma kuqhathaniswa namanye ama-amino acid kuncane. Uma iphekiwe, yehla ibe yi-arginine, i-glycine ne-methionine, enciphisa inani lokudla okuthosiwe nokuphekwe kakhulu.

© Zerbor - stock.adobe.com

Isizathu sokuthi kungani kufanele sithathwe ngokwehlukana

Konke lokhu okungenhla kuyisizathu esikhulu esenza ukuthi i-creatine (kunoma yiluphi uhlobo lwayo lwamakhemikhali) izuzise kakhulu ukuyithatha njengesengezo semidlalo. Konke kulula kakhulu. Ngokutholakala okungabalulekile ekudleni, nokuhlanganiswa okuncane okuvela kwamanye ama-amino acid, isidingo somuntu esimaphakathi se-creatine cishe singama-6-8 amagremu ngosuku.

Ngokuqondene nabasubathi, isidingo sabo sifinyelela ku-30 ​​g ngosuku. Futhi lokhu akubalwa ukuthi imisipha iyakwazi ukugcina i-creatine phosphate esilinganisweni esingafika kuma-450 g. Ukuhlela ukunikezwa okunjalo komzimba kumdali, kuyadingeka ukuthi kudle amashumi amakhilogremu enyama ngosuku, okuzoholela ekwehlulekeni okusheshayo komgudu wokugaya ukudla. Ngasikhathi sinye, i-creatine eyenezelwe ayihlangani neze nohlelo lokugaya futhi ingena ngqo ezicutshini zemisipha.

Imiphumela ye-creatine emzimbeni

Umphumela oyinhloko we-creatine lapho ungena emzimbeni ukuqoqwa kwenhlanganisela emisipheni.

Eminye imiphumela emihle yokudla kwe-amino acid:

• Khulisa ezindaweni zokuthutha ze-cholesterol emzimbeni. Lokhu kuphathelene nokwanda kwesikhathi sokukhishwa kwe-cholesterol embi nokuthuthwa kokuhle.
• Yakha i-lactic acid buffer. I-Lactic acid iyimbangela eyinhloko yemicikilisho emincane yemisipha, ngakho-ke, isebenza njengesandulela ngqo kumgomo wokululama kabusha komzimba.
• Ukwandiswa kokuthuthwa komoya-mpilo kumaqembu emisipha wohlobo lwesibili (onemicu emhlophe).
• Ukugcina nokubopha uketshezi lomzimba.

Le yimiphumela nje ejwayelekile yokudala ethinta umuntu ongaqeqeshiwe. Funda kabanzi mayelana nezinzuzo nokulimala komdali lapha.

Dala kwezemidlalo

Kukhona impikiswano esebenzayo mayelana nokusebenza komdali emikhakheni yezemidlalo. Ngakolunye uhlangothi, ithole ukwesekwa okubanzi emphakathini wokwakha umzimba njengoba ivumela ukuvuvukala okubalulekile kwemisipha. Ngakolunye uhlangothi, abantu abadinga ukuhlala emakilasini athile wesisindo baba ngabaphikisi abashisekayo be-creatine.

Noma kunjalo, akekho ophikisana nokuthi ukusetshenziswa kwe-creatine kuholela ku:

• umphumela wokumpompa kuma-reps wangaphambilini;
• ukwanda okukhulu kwemisipha;
• ukwandisa ukusebenza kwe-anabolism lapho usebenza kuma-androgen receptors akhethiwe;
• ukwandisa ukukhuthazela ngokwandisa okuqukethwe komoya-mpilo emicwini emhlophe yemisipha;
• ukuqoqwa kwezitolo ze-glycogen ezicutshini zemisipha eboshwe ngamanzi;
• ukwanda kwesikhashana kwezinkomba zamandla, okukuvumela ukuthi udabule ithafa lamandla futhi wakhe inqwaba yemisipha;
• umphumela ozuzisayo emandleni okuqina kwezicubu zenhliziyo.

Ake sibhekisise ukuthi umdali wenzelwe ini.

Ukwenza ngcono ukusebenza

Lokhu akuyona imiphumela eqondile kepha engaqondile yokuthatha i-creatine. Isengezo sandisa amandla nokukhuthazela ngesikhathi sokulayisha nokulondolozwa cishe ngama-35%.

Kuhamba kanjena. Ukugcwala kwemisipha nge-creatine kuholela ekwandeni koketshezi kuzo. Ngokulandelayo, lokhu kuholela ekupompeni okukhulu nasekukhuleni kwesidingo somzimba somoya-mpilo. Ngemuva kokuzivocavoca kwesibili, umzimba uqala ukuzivumelanisa nalesi sici bese uphoqa imithambo yegazi ukuthi inikeze imisipha i-oxygen ngamandla amakhulu. Okungukuthi, inani le-glycogen efomini ye-anaerobic lingakhishwa ngumzimba lincike kwizinqolobane zomoya-mpilo.

Ngakho-ke, ngenxa yokupompa, kutholakala ukwanda kwenani le-oxygen ne-glycogen.

Ngokulandelayo, zombili lezi zinto zithinta ngqo ukukhuthazela kwamandla. Umsubathi angaphakamisa izinsimbi ezifanayo, kepha ngokuphindaphinda okuningi. Futhi lokhu, kukhulisa ukuqina komzimba: umgijimi angasebenza ekuqeqesheni okunomthamo omkhulu hhayi ngo-50% wesisindo sakhe esiphezulu, kepha nge-75-80%. Ngokulandelayo, ukwanda kokukhuthazela ngokuqeqeshwa okufanele nokusetshenziswa kwe-creatine kuholela ekwandeni kwezinkomba zamandla - izinsimbi ezisebenzayo zikhula, inani lokuphindaphinda liyakhula.

Isiphetho: ukugcwaliswa okungaqondile kwemisipha ngegazi lapho usebenzisa i-creatine phosphate, kubangela uchungechunge lwemicimbi eqinisekisa ukukhula kwazo zonke izinkomba zomdlali.

Ukugcwalisa ngamanzi

Esinye isici esibalulekile se-creatine yizikhukhula zamanzi. Ingabe lokhu kuhle noma kubi? Kwabadlali abasenkingeni, lokhu kuyinzuzo enkulu.

Amanzi asemisipheni avikela futhi athambise amalunga nemisipha. Lokhu nakho kunciphisa amathuba okulimala.

Ngakolunye uhlangothi, lesi sikhukhula sinemiphumela yaso emibi. Ikakhulu, ngenxa yobuningi bamanzi kanye nokushoda kosawoti (ukubopha amanzi), umgijimi angahlangabezana nokudlikizela ngesikhathi samasethi anzima. Ngakho-ke, kungcono ukusebenzisa umshwalense wezimo eziphuthumayo ngenkathi ulayisha i-creatine. Ukwanda kwamanzi emzimbeni ngokuvamile kuyinto enhle, ngaphandle komthwalo okhulayo ezinso ngesikhathi sokulayisha kokuqala.

Ukukhula kwemisipha

Uchungechunge lokugijima lwezenzakalo ezihambisana nokwanda kwenani lemithambo yegazi emicimbini yemisipha ngokungaqondile kuholela ekwandeni kwesisindo semisipha. Okuqapheleka kakhulu ukuthi ukuhlanganiswa kwemicu emisha yamaprotheni nakho kuyanda, futhi ngenxa yalokho, kuyinyama "eyomile" ekhulayo. Kwenzeka kanjani lokhu?

1. Umsubathi unqoba ithafa lamandla - imisipha ithola ingcindezi entsha, ibashukumisele ekukhuleni okuqhubekayo.
2. Izitolo ezingeziwe ze-glycogen zitholakala kuphela kumaseli, okuholela ekutheni i-glycogen eyeqile (ethinta ukukhuthazela) ikhishwa kanye namanzi.
3. Ukuhlinzekwa komoya-mpilo okwenziwe ngcono emisipheni kuholela ekusheshiseni kwezinkinga ze-anabolic.
4. Ngaphansi kwengcindezi ephezulu, i-creatine eboshwe emisipheni yehlehlela emuva ibe yi-arginine namanye ama-amino acid akha izicubu zemisipha.

Ngokuyinhloko, ngesikhathi esithile, imisipha iqala ukwakha ngqo kusuka ku-creatine (enama-amino acid asizayo anele).

I-Creatine isetshenziselwa kuphela ukuzuza okukhulu. Amandla alandela abasubathi abadla lesi sengezo.

© chettythomas - stock.adobe.com

Imiphumela ye-Rollback

I-Creatine ngokuvamile ayithandi abasubathi abaqalayo ngenxa yomphumela wokubuyela emuva. Noma kunjalo, ayikwazi ukuthathwa unyaka wonke. Konke lokhu kungenxa yokuthi ngokulayisha isikhathi eside nokugcina izinga le-asidi egazini, imetabolism ivame ukususa i-creatine eyeqile futhi ayemukeli izingxenye ezintsha. Ngemuva kwenyanga yesibili yokusetshenziswa okuqhubekayo kwe-monohydrate, ukusetshenziswa kwayo kwehliswa kwaba ngu-zero. Ngakho-ke, kunconywa ukuthatha ikhefu okungenani izinyanga ezintathu phakathi kwemithwalo ukuvumelanisa umzimba. Isikhathi sokususwa kwe-creatine emzimbeni cishe izinsuku ezingama-7-10.

Ngalesi sikhathi, umgijimi uyabona:

1. Ukwehla okukhulu kwesisindo (ngenxa yokwehla kwenani lamanzi emzimbeni).
2. Ukukhathala okwandisiwe okuhambisana nokuqoqwa okusheshayo kwe-lactic acid emisipha.
3. Ukuwa okuqinile.
4. Ukuntuleka kokumpompa lapho wenza ukuphindaphinda okungafika kokungama-20.

Kubalulekile ukuqonda ukuthi noma kuqhathaniswa nokusebenza kwabasubathi ngaphambi nangemva komjikelezo we-creatine, ukwanda okuphawulekayo kumaphesenti emisipha emincane namandla aphelele kungabonakala.

Futhi into engathandeki kakhulu kubasubathi abaningi be-creatine: lapho uyisusa emzimbeni, kuyadingeka ukukhawulela umthwalo. Ngaphandle kwalokho, ungathola kalula ukudlula komzimba, bese kuthi zonke izinzuzo ezitholwe ngokuthatha isengezo zilinganiswe ngokulibaziseka kokukhula okuqhubekayo kwemisipha.

Dala namathambo

I-Creatine inomthelela omuhle ekucineni kwamathambo namandla ngokuthuthukisa uhlelo lwezokuthutha. Kodwa-ke, umphumela utholakala kuphela uma umgijimi ethatha i-calcium eyanele ne-vitamin D3 ngesikhathi somjikelezo wokulayisha we-creatine. Kulokhu, i-calcium emuncu ingena ngokushesha egazini futhi isatshalaliswa kabusha ngumzimba ukuze kuqiniswe amathambo ekuphenduleni ukukhathazeka okwandayo. Umphumela uqhubeka isikhathi eside ngisho nangemva kokuphela kokudalwa kwe-creatine.

Dala futhi umise

Isidalwa asivamisile ukuthathwa kokomisa. Abasubathi abanolwazi batusa ukuqala ukomisa kahle ngesikhathi sokudla kokugcina kwe-creatine. Siyini isizathu salokhu?

1. Ngesikhathi somiswa, ibhalansi yokudla okunempilo iguquka kakhulu. Ukushintshaniswa kwe-carbohydrate nokudla okune-carb ephansi kuklanyelwe ukuqeda izitolo ze-glycogen. I-glycogen eyengeziwe eza nama-molecule e-phosphate iyinciphisa kakhulu le nqubo, okwenza ukudla kungasebenzi kahle.
2. Isidalwa esinokushoda kosawoti namaminerali (okugezwa ngesikhathi somiswa) kungaholela ekuqulekeni okuvamile. Ngalesi sizathu, izakhiwo zokuqeqesha zingaholela ekulimaleni.
3. Ukugcinwa kwamanzi kuthikameza isisu, esithathwa ezinsukwini zokugcina ngaphambi komncintiswano wokusizwa okuphezulu.
4. Amanzi angeziwe enza kungabi lula ukuhlola amazinga amafutha angaphansi kwesigaba esiphakathi sokomisa, okungaholela ekuqeqeshweni noma emaphutheni okudla okunempilo. Ngenxa yalokho, imisipha ishiswa esikhundleni samafutha.

© mrbigphoto - stock.adobe.com

Kwabaphikisana nokudla okunempilo

Isizathu esiyinhloko sokuthandwa nokusebenza kwe-creatine yizinto ezimbili:

1. Okuqukethwe kwayo okuphansi ekudleni.
2. Ukutholakala okuphansi kokudla.

Kodwa-ke, kulabo abasathanda ukuthola wonke ama-amino acid nezinto ezidingekayo ngaphandle kokudla okunempilo, sinikeze itafula lemikhiqizo equkethe i-creatine phosphate.

Njengoba ukwazi ukubona etafuleni, ukuze uthole umthamo owamukelekayo we-creatine phosphate yokuqeqeshwa, udinga ukudla okungenani ama-4 kilograms we-herring. Ngesikhathi sokwelashwa kokushisa (okusho ukupheka), ama-phosphates, angaqinile ngokweqile ekushiseni, abola. Ngenxa yalokho, i-herring ethosiwe noma ebilisiwe iqukethe izakhi ezingaphansi eziphindwe kane. Ngamanye amagama, kuzothatha amashumi amakhilogremu wehering ngosuku. Futhi ukusetshenziswa kwenani elinjalo lokudla ngosuku kuzo "donsa" kalula uhlelo lokugaya ukudla lomdlali.

© itakdaleev - stock.adobe.com

Imiphumela emibi yokuthatha i-creatine

I-Creatine phosphate isengezo esisha emidlalweni. Kuphela ngonyaka wama-96, abasubathi waqala ngenkuthalo ukulayisha ngokwabo amasampula lokuqala ezemidlalo umsoco. Ngalesi sizathu, odokotela bakhathazekile ngengozi yemiphumela emibi engaziwa ngenxa yokusebenzisa isikhathi eside (ngaphezulu kweminyaka engama-30).

Esikhathini esifushane, i-creatine akunakwenzeka ukuthi ibe nemiphumela emibi elandelayo:

• Ukucindezeleka okwandisiwe ezinso. AKUNConywa ngabantu abanenkinga yokuhluleka ukusebenza kwezinso.
• I-Avitaminosis nokuntuleka kwamaminerali okuhambisana neqiniso lokuthi ngokwanda kwesisindo namanzi, amaminerali kanye namavithamini kugxilwe kuketshezi oluboshwe. Uzodinga ukudla okwengeziwe kwama-multivitamin.
• Ukudlikizela okungazelelwe nokungenwa ngamanzi okunganele.
• Ukungakhululeki emkhakheni wamathumbu ngesikhathi sokulayisha esihambisana nokushiswa komzimba kwezicubu ngokungenzi uketshezi okwanele.

Kepha umphumela omkhulu kakhulu ovela ezinzuzweni ze-creatine. Akunconyelwe ukusebenzisa umthwalo we-creatine lapho kukhona ukwehluleka kwenhliziyo. Ngesikhathi sokuthatha i-creatine, amandla okuncipha kwemisipha yenhliziyo ayakhula. Ngakolunye uhlangothi, kuyasiza ukulwa nama-arrhythmias nezinye izinkinga, futhi kunciphisa ubungozi bokuhlaselwa yisifo senhliziyo. Kodwa-ke, lapho ushiya lesi sidakamizwa, kubonakala ukuthambekela okuphambene. Ngenxa yokubhaxabulwa kwe-lactic acid, inhliziyo engaphansi kwengcindezi enkulu idlula kakhulu isilinganiso sayo senhliziyo, okungaholela ekuzweleni okubuhlungu ngisho nakwi-microtrauma emisipha yenhliziyo.

Qaphela: ukwamukelwa ngokulayishwa okubushelelezi noma ukuntuleka kwako kwamukelekile impela. Njengoba inani lokudala egazini lehla kancane kancane, imisipha yenhliziyo inesikhathi sokuzivumelanisa nezimo ezintsha.

© zhekkka - stock.adobe.com

Ungayithatha kanjani kahle

I-Creatine Phosphate ingasetshenziswa ngokuhlukahluka okuyinhloko okubili - ukulayishwa nokulayishwa.

Esimweni sokuqala, ukugcwaliswa ngokushesha kutholakala, kepha ukusetshenziswa kwesengezo kuyanda. Enketho yesibili, ubungozi bemiphumela emibi buyancipha, kepha ukuphakama kwenzeka kuphela ngesonto lesithathu noma lesine lokuthatha umuthi.

Endabeni yokusetshenziswa ngokulayisha, thatha ngokulandelayo:

• 10 g we-creatine ngemuva nje kokudla kwasekuseni kanye nama-carbohydrate asheshayo (ijusi / amanzi amnandi).
• I-7 g creatine amahora amabili ngaphambi kokuzivocavoca, ngohlelo lokuhamba.
• 13 g ngemuva kwesidlo sakusihlwa.

Ngemuva kokufinyelela phezulu, kwanele ukuphuza u-5-7 g we-creatine kanye ngosuku ukuze ugcine izinga lalo egazini. Endabeni yokusetshenziswa kokulayisha, i-8 g ye-creatine idliwa kanye ngosuku (ekuseni nejusi) kuyo yonke inkambo yokusetshenziswa. Inkambo ephezulu yokudla kwe-creatine phosphate yizinsuku ezingama-56 (amasonto wokuqeqeshwa ayi-8). Ngemuva kwalokho, umthamo we-creatine wehliselwe ku-1-2 g ngosuku, futhi ngemuva kwezinsuku ezingu-2-3, benqaba ngokuphelele ukuyisebenzisa. I-Creatine ikhishwe ezinsukwini ezingama-21-28 ngemuva komthamo wokugcina.

Qaphela: izinhlobo ezingajwayelekile zomdali zinohlelo lwazo lokusetshenziswa, okumele umakhi abhale ngalo kuphakethe. Landela umdwebo wephakheji, uma ukhona.

Izithasiselo eziphezulu ze-Phosphate

Cishe bonke abakhiqizi abaziwayo bakhiqiza i-creatine:

• Ukudla okunempilo.
• Ukudla okunomsoco we-Ultra.
• I-Biotech USA, njll.

Izinhlobo

Ikhwalithi yesengezo sabo bonke abakhiqizi icishe ibe sezingeni elifanayo. Ngakho-ke, kungcono ukucubungula izengezo zohlobo lwe-creatine:

1. Dala i-monohydrate. Uhlobo oludume kakhulu lwezengezo zemidlalo. Izinzuzo eziyinhloko izinga eliphakeme lokuhlanzwa, ukunciphisa imiphumela emibi kanye nethuba lokulayishwa ngokushesha kwe-creatine ngokuqhathaniswa nezinye izinhlobo (ungadla kuze kufike ku-50 g nsuku zonke, unciphise isigaba sokulayisha ngezinsuku eziyi-3-4).
2. Dala i-Phosphate. Umdali oshibhile futhi osebenza kahle kakhulu. Ngenxa yezinga eliphansi lokuhlanzwa, ine-bioavailability ephansi, yingakho i-phosphate kufanele ithathwe nge-15-20% ngaphezulu kune-monohydrate.Kepha ngisho nangokwayo, ihlala iyi-analogue eshibhile yesethi esheshayo yenyama yemisipha.
3. Dala ngohlelo lokuthutha. Lolu uhlelo oluvilaphayo oluvela kwaWeider no-Optimum Nutrition. Isici esiyinhloko ubukhona bejusi yamagilebhisi ene-hydrolyzed, esindisa umsubathi ekudleni itiye elimnandi noma amanzi ahlukile. Kusiza ukusetshenziswa kwezidakamizwa ezimweni zokungakwazi ukuthola ama-carbohydrate asheshayo.
4. Dala i-hydrochloride. Ikhishwe yi-Biotech. Ikuvumela ukuthi uchithe isikhathi eside esigabeni sokulayisha futhi ungabi nezinkinga ngokugcinwa kwamanzi. Izinzuzo zangempela kunezinye izinhlobo zokudala azikabonakali.

Iqiniso elithandekayo: imvamisa creatine monohydrate ingezwa ekwakhiweni komzuzi. Ngakho-ke, uma sikhuluma ngokusebenza komzuzi, abakhiqizi bavame ukusho inani lamakhilogremu atholakele ngesikhathi sokudla izithako zokudla. Kodwa-ke, i-creatine ifaka imisipha futhi ikhukhule umzimba ngamanzi, okwenza kube nzima ukuhlola ukukhula kwangempela kwemicu ye-muscle ne-glycogen. Futhi ngokuphela kokuthola inzuzo, amanzi ayahamba. Lo mphumela uyefana nomphumela womjikelezo we-creatine. Kungakho ukutholakala kwe-creatine kuvame ukufihlwa emikhankasweni yokukhangisa yabazuzi, yize kungekho ukulimala emzimbeni. (bona lapha ukuthola imininingwane yokuthi ungamthatha kanjani umuntu othole isisindo)

Umphumela

I-Creatine monohydrate kwaba yintuthuko kwezemidlalo ngasekupheleni kweminyaka yama-90. Ngokokuqala ngqa selokhu kwavela ukwesekwa, ifomu labasubathi nobuningi babo baqala ukusondela kwikhwalithi namandla abasubathi abasebenzisa i-anabolic steroids. Ngokwemvelo, sikhuluma ngokusebenza kwabasubathi abavela enkathini yegolide yokwakha umzimba, hhayi izilo ze-insulin zesikhathi sethu.

Yize ukusebenza kahle okuphezulu ngokweqile, i-creatine ayisetshenziswa ku-CrossFit, okungenani ukusetshenziswa kwayo kuncishisiwe ezinyangeni zokugcina zokulungiselela umncintiswano. Lokhu kubangelwa hhayi kuphela yizikhukhula, kodwa futhi neqiniso lokuthi ngenxa yokuba khona kwamanzi emisipheni, kwenzeka lokho okubizwa ngokuthi ukudonsa amanzi, okuphazamisa ukuthuthukiswa kokubekezela kwesikhathi eside ekuzivocavoca ngezisindo ezinkulu.

Bukela ividiyo: MY GYM, MY BICEPS WORKOUT AND MY PRE-WORKOUT MEAL. PURE MUSCLES (Disemba 2024).