Creatine - thaum twg thiab npaum li cas los noj? Lub pom koob tshuaj regimen

Cov neeg uas muaj tiag koom nyob rau hauv hnyav txoj kev kawm los yog lwm yam kev ua si uas yuav tsum tau nqaij tsev, zoo me ntsis txog cov no ntxiv creatine. Tsis tas li ntawd, nws yog feem ntau siv vegetarians uas cais los ntawm koj cov zaub mov cov ntses thiab nqaij - cov zaub mov nplua nuj nyob rau hauv creatine.

Yog li, paub txog lub indispensability ntawm lub substance, tsis yog txhua tus hmoov tsis nkag siab yuav ua li cas coj creatine, rau cov uas nws yuav tsum tau thiab yog dab tsi muaj feem nyob rau hauv lub cev. Nyob rau hauv tag nrho cov no yog to taub.

Creatine - yog dab tsi?

Creatine - ib tug-methyl-guanido acetic acid nyob rau hauv cov nqaij cov ntaub so ntswg. Nws yeej yog indispensable rau tib neeg noj qab haus huv thiab rau nws cov kev ua si kev ua ub no raws li ua si ib qho tseem ceeb heev luag hauj lwm nyob rau hauv lub zog metabolism.

Kwv yees li 40% ntawm cov creatine nyob rau hauv lub cev - qhov thiaj li hu ua free creatine seem yog 60% ntawm cov khoom nyob rau hauv daim ntawv ntawm cov creatine phosphate. Ib tug dog dig tus neeg siv nws thaum lub sij hawm hnub txog 2 grams, tab sis kev ncaws pob, cov nuj nqis muaj ntau. Cov tsis muaj peev xwm yuav tau sau nrog cov zaub mov tshuaj los ntawm tej yam ntuj tso ntau lawm kab thiab nrog rau cov kev pab tshwj xeeb additives.

Creatine yog tsis tshua muaj tsim nyog los sportsmen, vim hais tias cov tib neeg lub cev ua nws nyob rau hauv ib tug ncaj me me npaum li cas, cia li txaus los xyuas kom meej lub neej. Txawm li cas los, cov neeg uas koom nyob rau hauv active kev ua si ua ub no, ib yam khoom uas yuav tsum tau ib tug ntau ntau, vim hais tias nws ua tau zoo nyob rau hauv cov nqaij muaj ib tug ncaj qha ntxim rau endurance thiab lub zog ntawm lub cev, txhaws nws nrog lub zog. Qhov no yuav qhia ib lub tswv yim ntawm yog vim li cas muaj ib tug kev ua si creatine. Tab sis tseem yuav tau mus tham txog txhua yam nyob rau hauv kom meej.

Creatine sab nyob rau hauv 1835 los ntawm Fabkis chemist. Nws sab no muaj nyob rau hauv cov nqaij kua txiv, thiab yog li ntawd hu ua nws "creatine", uas txhais los ntawm Greek txhais hais tias "nqaij." Txij thaum ntawd los, ntau kws tshawb fawb tau mob siab lawv lub sij hawm los tshawb nrhiav NO embody thiab nws cov kev khiav dej num. Nws yog ua tau mus nrhiav kom tau ntau npaum li cas ntawm nws yuav tsum tau nyob rau hauv lub cev ntawm ib tug neeg noj qab nyob, raws li zoo raws li ib tug kev totaub tob li cas creatine yog, thaum koj yuav tau muab nws, thiab qhov uas koj yuav muaj kev phiv.

Lub ntsiab functions ntawm creatine

Yog li ntawd creatine: dab tsi yog nws rau? Ua ntej ntawm tag nrho cov, qhov no tshuaj pab txoj kev hauv qab no tseem ceeb nta thiab dab:

• kov nkoos cov roj hlawv txheej txheem;
• txhawb rau ib qho kev nce nyob rau hauv cov leeg loj;
• ho yuav ntxiv zog rau lub zog thiab lub cev muaj peev xwm;
• Nws nkoos txoj kev loj hlob ntawm zoo hwj chim kev ua tau zoo.

Kev txiav txim siab hais tias lub cev xav tau kev pab creatine, yuav noj thaum twg thiab uas lub hom phiaj, koj yuav tsum nkag siab. Tom qab ntau misconception hais tias qhov no tshuaj yog ncaj qha kev koom tes nyob rau hauv lub tsev nqaij. Txawm tias qhov no daim ntawv qhia yog nyob ze rau kev muaj tiag, tab sis tseem nws yog tsis muaj tseeb. Tom qab creatine rau nqaij loj tsis ua si xws li ib tug luag hauj lwm, xws li amino acids los yog protein. Nws yeej yog muab kev koom tes nyob rau hauv ib qho tseem ceeb metabolic dab, tab sis feem ntau nws pab hwj chim kev ua tau zoo ntawm lub cev, ntau dua li ncaj qha ua nqaij.

Vim li no, tom qab ib tug ob peb lub lim piam ntawm kev noj tshuaj ib kis las pom tau tias lub yav dhau los kev cob qhia thiab cov load muab nws ib tug yooj yim heev, thiab ib tug txaus ntshai tus yeeb ncuab li ceev ceev qaug zog, retreats. Creatine txhawb nce nqaij loj vim lub zog txoj kev loj hlob thiab ua rau kom hwj chim kev ua tau zoo. Los ntawm kev to taub qhov no, nws yog ib qhov tseeb yog dab tsi yog meant los ntawm ib tug Golden txoj cai ntawm lub hwj chim ntawm kev ua si nawv: "Lub ntim nqaij yog ncaj qha proportional rau lawv lub zog."

Raug rau lub cev ce, mob chiv siv nws tus kheej khw ntawm lub zog, thiab thaum nws tas lawm, pib, xws li tus txheej txheem ntawm acidification, mus rau kos hwj chim los ntawm lwm lub hlwb nyob rau hauv lub cev. Vim li no, nws yog tsis yooj yim sua kom tau nws mus yuav nyob rau hauv qhov kev ua si lub cev, tab sis ib tug heev tiag tiag vim creatine yuav ua tau kom tag nrho cov nqi ntawm ATP (adenosine triphosphate) nyob rau hauv lub cev, li no muab ib tug tshiab nqaij muaj zog.

Yuav kom to taub qhov no zoo dua, ib tug yuav xav txog tej yam uas cov thawj nqaij muaj 10 units ntawm lub zog. Txij li thaum creatine, qhov no daim duab yuav muab ntau zog rau 12 los yog txawm 15 units, thiab qhov no nyob rau hauv lem ncaj qha muaj feem xyuam rau cov kev siv ntawm cov workout thiab endurance. Nws tsis yog li ntawd kev noj creatine ua ntej kev kawm yog yuav tsum tau rau tag nrho cov ncaws pob koom tes nyob rau hauv hnyav ua si.

nws txhais tau tias yuav ua li cas thov li cas?

Yog hais tias koj txiav txim siab mus haus dej haus creatine, yuav noj thaum twg thiab yuav ua li cas nws yog ib qho tseem ceeb heev kom paub. Tom qab siv no additive, raws li, tseeb, lwm yam, yuav tsis tau blindly. Ceev faj txoj kev tshawb no ntawm cov teeb meem no pab tsim ob tug loj thiab ntau yam ntawm nws regimen. Thaum pom tias lawv lub ntsiab nta, yuav tsum tau txiav txim los ntawm inexperienced ncaws pob feem ntau ua yuam kev.

tsav №1

Tus thawj regimen Creatine yog tsuas yog nyob rau thawj creatine chaw thau khoom, ho ua qhov nyiaj ntawm no substance nyob rau hauv cov nqaij. Xws li ib tug lub sij hawm feem ntau yuav kav li 5-7 hnub, thaum lub sij hawm uas lub concentration ntawm creatine nyob rau hauv lub cev tsub kom txog 3-4 lub sij hawm. Tom qab ntawd siv cov tshuaj yuav tsum tsuas niaj hnub txij nkawm koob tshuaj.

tsav №2

Ib tug thib ob embodiment ntawm yuav ua li cas coj creatine nyob rau hauv tsiav tshuaj, raws li ib tug hmoov los yog kua tshuaj yog dog dig yooj yim. Nws pub theem yog tsis tuaj kawm ntawv thiab cov uas tau txais txhua hnub koob tshuaj yog unchanged tshuaj. Thaum xub thawj tej zaum nws yuav zoo li hais tias qhov no mus kom ze yog nyob rau hauv ntau txoj kev uas plays thawj, tab sis tom qab ib tug ob peb lub lis piam ob schemes los ntawm nws cov kev ua tau zoo nkaus kws dlhos.

Yuav ua li cas los xam yuav tsum tau koob tshuaj creatine?

Nws yog tseeb hais tias rau lub ncaws pob zoo li vegetarians, neeg yuav tsum tau ib tug ntxiv zoo li creatine. Yuav noj thaum twg - tsis yog txhua txhua muaj yog mus rau paub. Lawm, nws yog Attendance tseem ceeb kom nkag siab txog dab tsi yog qhov zoo txhua txhua hnub ntau npaum ntawm lub additives.

Standard pab nyob rau hauv lub download lub sij hawm yog nees nkaum grams tauj ib hnub. Thaum lub sij hawm txij nkawm txhua txhua hnub koob tshuaj yog txo fourfold - txog li tsib grams.

Cov mus kom ze rau kev txais tos ntawm creatine yuav txiav txim cov tshuaj nyob rau hauv lub hauv paus ntawm qhuav (non-roj) ntshiv cev huab hwm coj. Yog li ntawd nws yog tej zaum yuav siv ib tug scientific mis: 0.3 grams mus rau 1 kilogram load nyob rau hauv ib lub sij hawm, thiab 0.03 grams tauj ib 1 kg ntawm ib tug txij nkawm lub sij hawm.

Yog li, rau ib tug neeg uas 90 kilograms, ntawm uas 10% roj, tus nqi ntawm cov creatine yog xam raws li nram no: 81 kilograms (qhuav nyhav) yog multiplied by 0.3 los yog 0.03. Nyob rau hauv cov ntaub ntawv no, txhua hnub koob tshuaj ntawm cov tshuaj nyob rau hauv lub chaw thau khoom theem yog 24,3 thiab nyob rau hauv lub txij nkawm lub sij hawm - 2,43 gram. Nyob rau hauv cov ntaub ntawv no, rau yog muab xam tias nws yog ib qho tseem ceeb mus kaws los ntawm tus yuag tag nrho ntawm cov nyiaj uas muaj roj, vim hais tias creatine yog teem nyob rau hauv cov pob txha thiab cov nqaij ntaub so ntswg, tiam sis tsis nyob rau hauv cov roj. Tseem, yuav tsum paub hais tias ib tug loj koob tshuaj creatine thaum lub sij hawm loading yog ib qho tseem ceeb thaum lub sij hawm hnub muab faib ua plaub los yog tsib receptions rau txog 5 grams txhua.

Cov ntaub ntawv creatine tshuaj

Raws li twb tau hais, muaj ntau ntau yam ntaub ntawv nyob rau hauv uas yog manufactured creatine ntxiv: tsiav tshuaj, hmoov thiab nyob rau hauv cov kua tshuaj.

Cov yooj yim tshaj plaws rau tau txais ib tug creatine tsiav tshuaj vim nws tsuas tsim nyog los haus dej haus dej. Creatine hmoov yuav do tsis tau tsuas yog nyob rau hauv cov dej, tiam sis kuj nyob rau hauv lwm yam dej haus. Thaum txoj kev siv cov creatine nrog ceev ceev carbohydrates nws muab ib tug ntau npaum tshwm sim, ces nws yog qhov zoo tshaj plaws rau yaj cov tshuaj nyob rau hauv lub txiv hmab los sis kua kua txiv los sis nyob rau hauv lub khob dej nrog ib dia zib ntab.

Yuav ua li cas yog qhov zoo tshaj plaws creatine tshuaj?

Nyob rau hauv qhov tseeb, feem ntau ntawm lub ntiaj teb producers ntawm creatine nws zoo yog yuav luag tib, li ntawd, ib tug ntawm cov decisive yam nyob rau hauv cov kev xaiv ntawm ib tug yeeb tshuaj yog, ntawm chav kawm, nws cov nqi. Heev heev cov kev tshawb fawb tau muaj pov thawj hais tias tus zoo tshaj plaws ntawm cov additives yog tseem creatine monohydrate. Thiab nyob rau hauv daim ntawv teev cov feem ntau deserving ntawm hom uas tsim high-zoo creatine muaj xws li cov nram qab no: Optimum Khoom noj khoom haus, Gaspari Khoom noj khoom haus, BSN, qhov kawg Khoom noj khoom haus thiab Dymatize.

Yuav creatine yuav muaj teeb meem?

Qhov no additive yog ib tug natural puag, thiab yog li ntawd tsis muaj contraindications rau nws siv muaj. Tsis tas li ntawd, vim hais tias creatine yog muaj nyob rau hauv ib co cov khoom, koj yuav ua li cas tsis muaj additives, yog tias noj, piv txwv li, tsis tsawg tshaj ib kilogram ntawm nqaij ib hnub twg.

Txawm li cas los, Yog hais tias zoo xam txhua hnub koob tshuaj ntawm cov tshuaj thiab zoo heev tshaj nws, tus phiv yuav ua ntev li load rau daim siab thiab teeb meem nrog digestion.