Indlela ukusela creatine?

Enye izongezelelo oluqhelekilyo ezemidlalo - creatine. Yintoni kungcono ukuba akhethe, isigqibo kwabadlali ngokwabo. Kule ndawo, u nga kukhetha njani iintlobo eninzi okanye ezinye - ayingqubani nemigaqo yeBhayibhile.

Noko ke, kukho iindlela ezithile into enokwenza isigqibo ukhetho kwezithako. Phakathi mveliso Ukubonelela ngokutya imidlalo ugqatso zobunkokeli, ngoko wonke umntu ufuna ukwenza into yakho imveliso ekhethekileyo.

Ingaba creatine kakuhle ngo-2011 wakhululwa yi Nutrition kaThixo (ngokugqibeleleyo, SciFit, Ultimate). Kuyinto creatine monohydrate kunye nokulingana ifanelekileyo kwezinto eziyimfuneko ukulungiselela ukukhula kunye nophuhliso kwemisipha mass, kwakunye yokuphinda amandla emva umthambo.

ulwazi zembali

Okokuqala ndafunda creatine ngo-1835. Isazinzulu French ichonge nokuqulethileyo eziphakamileyo inyama ebomvu. Ufumanise ukuba into eveliswa kwi kidney, isibindi, injeke, le acid asidi glycine, methionine, arginine.

phosphate Creatine - ufaka iqhekeza creatinine, yaye malunga ne-40% zokufunda sikwimo simahla emzimbeni. Indoda echitha ngosuku 2 grams acid acid, apho ilahleko ziyahlaziywa, kunye nokutya.

Beginners nomdla kulo mbuzo: "? Indlela kusela creatine" Ukuze ukuthatha kakuhle eli amayeza, kufuneka uqonde okwenzekayo xa tapeworm kunye naye. Kukholelwa ukuba ukhetho nokwenziwa ifanelekileyo creatine - ngaba ifomu ebotshiwe okanye monohydrate.

Kufuneka kuqatshelwe ukuba ngedatha ethembekileyo kwi ukusebenza iintlobo ezahlukeneyo creatine ukuza kuthi ga ngoku, akukho. Kangangethuba elide bekukholeleka ukuba "effervescent" okanye ngokukhawuleza-dutywa ifomu yakhe ako ngcono ngumzimba. Noko ke, ubungqina omtsha bubonisa ukuba acid acid tcho ukufakwa eliphezulu lwenzeka njengenxalenye chelation kunye wemagniziyam.

Indlela ukusela creatine yaye yintoni idosi ichanekile kangangoko?

Ukuba uqala nje umthambo, kufuneka udle 20 iigrem creatine iintsuku ezisi-7. Oku kubizwa ngokuba yi-xesha "ukulayisha". Okulandelayo kuza nqanaba yokugcina, xa oko kuyimfuneko ukusebenzisa 5 grams acid ngosuku. Kufuneka kuqatshelwe ukuba akukho Kucetyiswa ukuba ukuphazamisa indlela yokusebenzisa kwezithako, njengoko oko ngendlela kunciphisa kakhulu.

Kukho kwakhona indlela umntu ekuthiwa-ukuya ukuqeshwa umthamo ichiza. Oku kuthatha ingqalelo ubunzima womzimba womdlali lowo. Per kilogram umzimba ethathwe 0.3 g creatine ngexesha kwiintsuku ezisi-7 emva koko ngo-0.03 kg - xa inxalenye eseleyo iseti yoqeqesho. Le nkqubo ugqibelele ukuba abantu ukuqeqesha rhoqo nokwakha ubunzima kwezihlunu.

Xa wabuza lo mbuzo: "Indlela kusela creatine" iingcali, bahlangana, baya musa ukusebenzisa Ngokwefomyula yokubala isixa additive ye ubunzima bomzimba. Ngokwenene silula. Isixa kwamafutha omzimba yembaleki abaqalayo kunye athlete ezahlukeneyo, kunye ubunzima umzimba isenokuba efanayo. Njengoko yaziwa, creatine oluhlala aze elwenza inwebu kwezihlunu, ngokulandelelana, kufuneka ukuba ezahlukeneyo.

Ngoko ke, ukubala ngasentla akunjalo ngokupheleleyo, ukuba singathatha ubunzima epheleleyo ubunzima. Kodwa kwimeko "ndayame ubunzima bomzimba" baya kuba nje egqibeleleyo. Ngokomzekelo, umntu esiphakathi zalishumi 90 kg avareji umzimba ipesenti otyebileyo ka-20% (okanye i-18 kg), ngokulandelelana, ndayame ubunzima kwezihlunu ngu 72 kg. Kuyinto kule nani, ukuba kuyimfuneko ukusebenzisa formula creatine.

Ungasebenzisa creatine kwaye ngaphandle ixesha umthwalo kunye nenkxaso. Ukuze wenze oku, kufuneka ukuba uyazi, kakhulu, ukuba usele njani creatine ukuya ubunzima ukunyuka ngokuthe ngcembe. Kuyimfuneko kwisithuba seenyanga ezi-6 ukuthatha 3-5 iigrem creatine, ngoko 1 ngenyanga yokuthatha ikhefu. Ukwamkela Imiqathango: umthwalo Continuous emzimbeni, okanye isiyobisi baziqwebele kwaye baxabane yityhefu emzimbeni.

Creatine - powder, ngoko ngaphambi kokuba uyisebenzise kufuneka ipheliswe kulwelo. Ezinye iimbaleki uyifaka lichithakale yangcangcazela protein (akukho kulungile). Kungcono ukunyibilikisa juice athatha okanye amanzi amnandi yabengezela. Carbohydrate ukunceda acid acid ngokukhawuleza lichithakale naxa uthuthwa kwizihlunu.