How kunwa creatine?

Chimwe chezvinhu zvakafanana zvokuwedzera kuti sportsmen - creatine. Chii nani kusarudza, kusarudza vatambi pachavo. Munzvimbo iyi, unogona kupa zvinodiwa sei zvinodhura kana isingadhuri pezvitsiga - nyaya kuravira.

Zvisinei, pane zvimwe zvinodiwa kuti aigona kuva kusarudza pakusarudzwa yokuvirisa. Pakati yemakambani kugoverwa mitambo muviri ari kutungamira rudzi, saka munhu wose anoda kuti yenyu chigadzirwa chinhu chinokosha.

Ko zvakanaka creatine muna 2011 yakabudiswa neZvapupu Nutrition raMwari (Optimum, SciFit, Ultimate). Hazvina creatine monohydrate ane yakanaka kuwana zvinhu zvakafanira kuti kukura kwetsandanyama, uyewo simba kupora pashure muviri.

nhoroondo mashoko

First vakadzidza nezve creatine muna 1835. A musayendisiti French akaita akaratidza kugutsikana wayo mukuru tsvuku nyama. Akawana kuti fuma anogadzirwa itsvo, chitaka, rwatata, zviri amino acids glycine, methionine, arginine.

Creatine phosphate - kuiisa chakapatsanurwa creatinine, uye vanenge 40% mashoko ari pachena mamiriro mumuviri. Murume anopedza rimwe zuva anenge 2 magiramu ari amino acid, izvo Kurasikirwa vari kukasawedzerwa nezvokudya.

Beginners kuziva mubvunzo: "sei kunwa creatine" Kuti zvakakodzera kutora mushonga uyu, unofanira kunzwisisa chii chinoitika kana anwa naye. Zvinofungidzirwa kuti yakanakisisa nezvechisarudzo kuitwa kuti creatine - Zviri akasungwa chimiro kana monohydrate.

Zvinofanira kucherechedzwa kuti zvakavimbika mashoko pamusoro kubudirira siyana creatine zvevakomana, kwete. Kwechinguva zvakanzi vaidavira kuti "effervescent" kana kutsanya-Kuparadzwa chimiro chake nani yokuita zvinoitwa muviri. Zvisinei, uchapupu itsva anoratidza kuti amino asidhi tcho kunonyanyisa Absorção de Água kunoitika sechikamu chelation pamwe magnesium.

How kunwa creatine uye chii chipimo chemushonga zviri Zvakanyanya Kunaka Panguva Yepamuviri?

Kana uri kutanga muviri, unofanira kudya 20 magiramu ose creatine mazuva 7. Izvi vanonzi "vachizvitakudza" nguva. Next anouya padariro kuramba, kana zvakakodzera kushandisa 5 magiramu amino acids pazuva. Zvinofanira kucherechedzwa kuti haisi akakurudzira kukanganisa nzira kudyiwa yokuvirisa, sezvo Saka kushanda zvakanaka kunodzikira yekudyidzana.

Munewo dzinonzi nomumwe yokusvika kugadzwa chipimo chemushonga zvinodhaka. Izvi inorangarira mukanyiwa muviri nomutambi wacho. Per kilogram muviri wakatorwa 0.3 g creatine mumazuva 7 okutanga uye nenguva 0,03 makirogiramu - mu dzasara kurovedzwa yakatarwa. chirongwa ichi akakwana kuti vanhu vari kuramba kudzidzisa uye kuvaka kwetsandanyama.

Paakabvunzwa mubvunzo: "How kunwa creatine" nyanzvi, vanosangana, havasi kushandisa nzira kuti pakuverenga chitsama chirungiso muviri uremu. It chaizvoizvo nyore. Uwandu mafuta muviri ari mutsva mutambi uye nyanzvi mutambi zvakasiyana, uye muviri uremu zvingava zvakafanana. Sezvo chikazozikamwa, creatine rinoungana uye anoita nouwandu ari tsandanyama rinenge ukuwo, vanoda kuva akasiyana.

Saka, pamusoro apa kukarukureta hachisi chokwadi zvachose, kana tikatora zvachose kurema vakawanda. Asi kune "dzakaonda body mass" vachava chete akakwana. Somuenzaniso, munhu svikiro akavaka yairema makirogiramu 90 avhareji muviri mafuta chikamu 20% (kana 18 kg), ukuwo, wakawondereiko kudai kwetsandanyama ndiyo 72 makirogiramu. Ndiye mufananidzo uyu, zvakakodzera kushandisa nzira yokuita creatine.

Unogona kushandisa creatine uye pasina mutoro nguva uye rutsigiro. Kuti aite izvi, unofanira kuziva, zvakare, sei kunwa creatine kuti vakawanda inowedzera zvishoma nezvishoma. Zvakafanira mukati 6 mwedzi kutora 3-5 magiramu pamusoro creatine, ipapo 1 mwedzi kutora zororo. Kugamuchira Conditions: runoramba mumuviri mutoro, kana zvinodhaka achaita -wedzera uye kukonzera chepfu chinja mumuviri.

Creatine - upfu, saka vasati kushandisa zvinofanira zvazvichanyungudutswa imvura. Vamwe vatambi kuwedzera kuna zvazvichanyungudutswa mapuroteni kuzununguka (hazvina zvikuru kurudyi). Zvakanakisisa kuiparadza utore muto kana mvura inonaka ikapenya. Makabhohaidhiretsi kubatsira amino asidhi nokukurumidza ichiputswa uye kuendeswa kune tsandanyama.