Ixesha elifanelekileyo lokuthatha i-creatine

 

Izakha mzimba ezininzi sisongezelelo esidumileyo phakathi kweembaleki kunye nabathandi bokuqina ngenxa yokukwazi ukuphucula ukusebenza kwemisipha kunye namandla. Nangona kunjalo, kukho ingxoxo malunga nexesha elifanelekileyo lokuthatha i-creatine. abanye abantu bakholelwa ukuba ukuyithatha ngamaxesha athile kunokuphucula ukusebenza kwayo, ngelixa abanye bephikisana ngelokuba ixesha alinamsebenzi ukuba nje ulithatha ngokungaguqukiyo. Kweli nqaku, siza kuphonononga uphando malunga nexesha elifanelekileyo lokuthatha i-creatine.

Elona xesha lilungileyo lokuthatha i-creatine ngeentsuku zokuzilolonga

Ukuzilolonga kwangaphambili

Ukuthatha i-creatine ngaphambi kokuba usebenze kunokunceda ukwandisa amanqanaba akho amandla kunye nokunciphisa ukudinwa, kukuvumela ukuba usebenze nzima kwaye ixesha elide.

Emva kokuSebenza

Ukuthatha i-creatine emva kokuzilolonga kunokunceda ukuphucula ukubuyiswa kwemisipha kunye nokunciphisa ubuhlungu bemisipha, kukuvumela ukuba ubuyele ngokukhawuleza kwaye ubuyele ekusebenzeni kwakho ngokukhawuleza.

Naliphi na ixesha

Okokugqibela, ezinye iingcali zikholelwa ukuba ixesha lokusetyenziswa kwe-creatine alinamsebenzi ukuba nje uyithatha rhoqo. Ngethuba nje uthatha idosi ekhuthazwayo yonke imihla, izihlunu zakho ziya kuba nonikezelo oluzinzileyo lwe-creatine ekhoyo yokuvelisa amandla kunye nokubuyisela.

Kubalulekile ukuqaphela ukuba ukuthatha i-creatine kwisisu esingenalutho kunokunyusa ukufunxa kwayo, kodwa oku kunokubangela ukuphazamiseka kwesisu kwabanye abantu. Kungcono ukuzama iindlela ezahlukeneyo zokubeka ixesha ukuze ubone ukuba yintoni ekusebenzela ngcono kwaye udibane nengcali yezempilo ukuba unayo nayiphi na into ekuxhalabisayo.

Elona xesha lilungileyo lokuthatha i-creatine ngeentsuku zokungazilolongi

Ntseni

Elinye lawona maxesha afanelekileyo okuthatha i-creatine ngeentsuku ezingezizo ezokuzivocavoca kukusasa. Oku kungenxa yokuba umzimba wakho ukwimeko yokuzila ukutya emva kokulala ebusuku, kwaye ukuthatha i-creatine kusasa kunokunceda ukugcwalisa izihlunu zakho nge-creatine yosuku oluzayo. Ukongeza, ukuthatha i-creatine kusasa kunokunceda ukonyusa amanqanaba amandla akho kunye nokuphucula umsebenzi wokuqonda imini yonke.

Njakalanga

Enye inketho kukuthatha i-creatine emva kwemini, ngokufanelekileyo kunye nesidlo. Oku kunokunceda ekuqinisekiseni ukuba i-creatine iyafunxwa kwaye isetyenziswe ngokufanelekileyo ngumzimba wakho. Ukuthatha i-creatine emva kwemini kunokunika ukomelela kwamandla kwintsalela yosuku, kukunceda ukuba ube namandla ngomsebenzi okanye ezinye izinto.

Busuku

Ekugqibeleni, abanye abantu bakhetha ukuthatha i-creatine ebusuku ngaphambi kokulala. Oku kungenxa yokuba i-creatine inokunceda ukukhuthaza ukubuyiswa kwemisipha kunye nokukhula, kwaye ukuyithatha ebusuku kunokuvumela ukuchacha ngokufanelekileyo ngexesha lokulala. Ukongezelela, ukuthatha i-creatine ebusuku kunokunceda ukukhusela ukuphuka kwemisipha kunye nokuphucula i-protein ye-muscle synthesis.

Kubalulekile ukuqaphela ukuba ixesha lokusetyenziswa kwe-creatine ngeentsuku ezingezizo zokuzilolonga lisenokungabaluleke kakhulu njengeentsuku zokuzilolonga. Oku kungenxa yokuba izihlunu zakho azigxininisi ngexesha lokuzilolonga, ngoko ke zisenokungadingi i-creatine eninzi. Nangona kunjalo, ukuthatha i-creatine rhoqo ngeentsuku ezingezizo zokuzilolonga kunokunceda ukugcina amanqanaba e-creatine kwizihlunu zakho, kukuvumela ukuba uvune izibonelelo zayo ngeentsuku zokuzilolonga.

Elona xesha lilungileyo lokuthatha i-creatine ngaphambi kokujima

Imizuzu engama-30 ukuya kwiyure enye phambi kokujima

Ukuthatha i-creatine imizuzu engama-30 ukuya kwiyure e-1 phambi kokuba usebenze kunokuba lukhetho olukhulu lokwandisa izibonelelo zalo. Eli xesha livumela izihlunu zakho ukuba zifunxe i-creatine kwaye ziyiguqule ibe amandla ngaphambi kokuba uqale umsebenzi wakho. Ngokuba ne-creatine efumaneka ngokulula, unokufumana amandla aphuculweyo, amandla, kunye nonyamezelo ngexesha lokuzilolonga.

Iiyure ezi-2-3 phambi koMthambo

Enye inketho kukuthatha i-creatine kwiiyure ezi-2-3 phambi kokusebenza kwakho. Oku kuvumela ixesha elingakumbi lokuba i-creatine ifunxwe kwaye isetyenziswe yimisipha yakho, enokuthi inike umphumo ohlala ixesha elide ngexesha lokuzilolonga. Nangona kunjalo, kubalulekile ukuqaphela ukuba ukuthatha i-creatine kude kakhulu kwangaphambili kunokuba kungasebenzi njengokuyisondeza kwixesha lakho lokuzilolonga.

NgeSidlo esiTyebileyo seCarbohydrate

I-Creatine ifunxwa kakuhle xa ithathwa kunye ne-carbohydrates, enceda ukuvuselela imveliso ye-insulin kunye nokwandisa ukufunyanwa kwe-creatine yizihlunu. Ukuthatha i-creatine kunye nesidlo esityebileyo se-carbohydrate, esifana nebhanana okanye isiselo sezemidlalo, kunokunceda ekuphuculeni ukufunxa kwayo kunye nokusebenza kakuhle ngaphambi kokuzilolonga. nokuba leliphi ixesha, kubalulekile ukuthatha i-creatine ngokungaguquguqukiyo kwidosi ecetyiswayo ukwandisa izibonelelo zayo.

Elona xesha lilungileyo lokuthatha i-creatine emva kokujima

Kwimizuzu engama-30 emva kokujima

Ukuthatha i-creatine ngaphakathi kwemizuzu engama-30 emva kokusebenza kwakho kunokuba lukhetho olukhulu lokwandisa izibonelelo zalo. Ngeli xesha, izihlunu zakho zamkele kakhulu izondlo kwaye ziyakwazi ukufunxa i-creatine ngokufanelekileyo. Ukongezelela, ukuthatha i-creatine ngokukhawuleza emva kokusebenza kwakho kunokunceda ukukhuthaza ukubuyiswa kwemisipha kunye nokunciphisa ubuhlungu bemisipha.

NgeSidlo sasemva kokuQhubela uMsebenzi

Ukuthatha i-creatine kunye nesidlo sasemva kokuzilolonga kunokusebenza ekuphuculeni ukufunxa kwayo kunye nokusetyenziswa kwezihlunu. Ukutya okutyebileyo kwi-carbohydrates kunye neprotheni kunokunceda ukuvuselela ukuveliswa kwe-insulin kunye nokukhuthaza ukufunyanwa kwe-creatine yimisipha. Oku kunokunceda ukukhuthaza ukubuyiswa kwemisipha kunye nokukhula emva kokuzivocavoca.

Nanini na Emva Kokujima

Ezinye iingcali zikholelwa ukuba ixesha lokusetyenziswa kwe-creatine emva kokuzilolonga alinamsebenzi ukuba nje uyithatha rhoqo. Ngethuba nje uthatha idosi ekhuthazwayo yonke imihla, izihlunu zakho ziya kuba nonikezelo oluzinzileyo lwe-creatine ekhoyo yokuvelisa amandla kunye nokubuyisela. Oku kunokuba yinto efanelekileyo kubadlali abakhetha ukulula kunye nokuhambelana kwirejimeni yabo yokuncedisa.

Kubalulekile ukuqaphela ukuba ukuthatha i-creatine emva kokuzilolonga kunokuba kubaluleke kakhulu njengokuyithatha yonke imihla. Ukongeza, ixesha elifanelekileyo linokwahluka ngokusekelwe kwizinto ozikhethayo kunye neenjongo zakho. Kungcono ukuzama iindlela ezahlukeneyo zokubeka ixesha ukuze ubone ukuba yintoni ekusebenzela ngcono kwaye udibane nengcali yezempilo ukuba unayo nayiphi na into ekuxhalabisayo.

Elona xesha lilungileyo lokuthatha i-creatine yabadlali

Xa kuziwa ekuthatheni i-creatine kubadlali, ixesha lokusetyenziswa kunokuxhomekeka kuhlobo lomdlalo, iinjongo zomdlali, kunye nempendulo yomntu kwi-creatine.

Ukuzilolonga kwangaphambili

Ukuthatha i-creatine ngaphambi kokuzilolonga okanye ukhuphiswano kunokunceda ukuphucula ukusebenza, amandla, kunye nokunyamezela, ngakumbi ngexesha lemisebenzi ephezulu. Uvimba womzimba we-creatine phosphate ulinganiselwe, kwaye ukongeza kwi-creatine kunokunceda ukugcwalisa ezi venkile kwaye kuvumele ukuveliswa kwamandla amakhulu ngexesha lokuzilolonga.

Emva kokuSebenza

Ukuthatha i-creatine emva kokusebenza okanye ukhuphiswano kunokunceda ukukhuthaza ukubuyiswa kwemisipha kunye nokunciphisa ubuhlungu bemisipha. Oku kunokubaluleka ngakumbi kwiimbaleki ezibandakanyeka kwimisitho emininzi okanye ukhuphiswano ngexesha elifutshane.

iNqanaba lokuLayisha

Ezinye iimbaleki zisenokukhetha ukungena kwinqanaba lokulayisha i-creatine, elibandakanya ukuthatha idosi ephezulu ye-creatine iintsuku ezininzi ukwakha iivenkile ze-creatine zemisipha ngokukhawuleza. Esi sicwangciso sinokuba luncedo kubadlali abafuna ukwenza okusemandleni abo ngexesha elifutshane, njengakwitumente okanye ukhuphiswano.

Isigaba soLondolozo

Emva kwesigaba sokulayisha, iimbaleki zinokuqhubeka nokuthatha umthamo ophantsi we-creatine ukugcina amanqanaba e-muscle creatine. Oku kunokunceda ukuqinisekisa ukuba izibonelelo ze-creatine supplementation zigcinwa ixesha elide.

Ukuba ufuna thenga i-creatine ngobuninzi cofa: Indawo yokugcina impahla yase-US kwi-stock bulk izondlo creatine - ixabiso leshishini le-20ton lezongezelelo zezemidlalo, akukho mabala amnyama, ukunyibilika kwamanzi okugqwesileyo, kunye nokuchasana ne-caking. 

Ixesha elifanelekileyo lokuthatha i-creatine yokulahlekelwa kwamafutha

Xa ithathwa ngaphambi kokuzilolonga, i-creatine inokunceda ukwandisa amanqanaba amandla, amandla, kunye namandla, anokuvumela ukuba usebenze nzima kwaye utshise iikhalori ezininzi ngexesha leseshoni yakho yoqeqesho. Ukongeza, i-creatine inokunceda ukugcina izicubu zomzimba ngexesha lokutya okunekhalori, ezinokunceda ukugcina ubunzima bemisipha kunye nokunyusa ukulahleka kwamafutha.

Kwelinye icala, ukuthatha i-creatine emva kokuzilolonga kunokunceda ukukhuthaza ukuchacha kwezihlunu kunye nokunciphisa ukuqaqamba kwemisipha, kukuvumela ukuba ubuye ngokukhawuleza ekusebenzeni kwakho kwaye unokuqeqesha ngamandla kwaye utshise iikhalori ezininzi ekusebenzeni okulandelayo.

Elona xesha lilungileyo lokuthatha i-creatine ukuze uzuze izihlunu

Ukuba uthatha i-creatine ekuseni okanye ebusuku, nangona kunjalo, ezinye izifundo zibonisa ukuba ukuthatha i-creatine ngaphambi kokuzilolonga kunokuba luncedo ngakumbi ekuphuculeni ukusebenza kwezemidlalo, ngelixa ukuthatha i-creatine emva kokuzilolonga kunokusebenza ngakumbi ekukhuthazeni ukubuyiswa kwemisipha kunye nokukhula.

Yongeza esi sithako sinegama kwimveliso yakho yokugqibela. I-imeyile: info@yangebiotech.com

Iingxelo:

https://www.healthline.com/nutrition/best-time-for-creatine

https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/when-to-take-creatine

https://vshred.com/blog/when-should-i-take-creatine/

https://fitbod.me/blog/creatine-before-or-after-workout/

https://medium.com/in-fitness-and-in-health/when-is-the-best-time-to-take-creatine-can-you-take-creatine-before-bed-bebc1898eb

https://www.quora.com/How-can-it-be-effective-to-take-creatine-in-the-morning-while-I-workout-in-the-evening

https://www.mensjournal.com/health-fitness/whens-best-time-take-creatine

https://strengthbible.com/creatine-before-bed