Esona sikhokelo sokugqibela sokuCreatine iiNzuzo zeMonohydrate

I-Creatine monohydrate iye yaba sisongezelelo esisisiseko kwihlabathi lokomelela, ihlonitshwa ngamandla ayo okuphucula ukusebenza kwezemidlalo kunye nokuxhasa ukukhula kwezihlunu. Esi sikhokelo sibanzi sijonga kwisayensi esemva kwe-creatine, izibonelelo zayo ezininzi, kunye nendlela yokukhetha isongezelelo esifanelekileyo kwiimfuno zakho. Nokuba ungumdlali, umakhi womzimba, okanye umntu othanda ukomelela, ukuqonda amandla e-creatine monohydrate kunokuguqula irejimeni yoqeqesho lwakho.

Indlela i-Creatine Monohydrate yonyusa ngayo ukusebenza kwezihlunu

I-Creatine monohydrate yindlu yamandla xa kuziwa ekuphuculeni ukusebenza kwemisipha. Le khompawundi imangalisayo isebenza ngokunyusa iivenkile ze-phosphocreatine kwizihlunu zakho, ezithi nazo zixhase ukuveliswa ngokukhawuleza kwe-adenosine triphosphate (ATP) - eyona mali yamandla ephambili yeeseli.

Ukufumaneka kwe-ATP okwandisiweyo kuguqulela ekusebenzeni okuphuculweyo ngexesha eliphezulu, imisebenzi yexesha elifutshane. Iimbaleki zihlala zinamava:

• Imveliso yamandla eyongeziweyo ngexesha leentshukumo eziqhumayo
• Ukonyuka kwamandla emisipha, ngakumbi kuqeqesho lokumelana
• Ukusebenza okuphuculweyo kwe-sprint kwimidlalo eyahlukeneyo
• Ukunyamezela kwemisipha enkulu ngexesha lokuphindaphinda ukuzivocavoca okuphezulu

Ngaphezu koko, ukuxhaswa kwe-creatine kunokukhokelela ekubuyiseleni ngokukhawuleza phakathi kweesethi, ukuvumela umthamo ongakumbi kwiiseshoni zoqeqesho. Oku kwanda komthamo woqeqesho kunokukhawulezisa ukukhula kwemisipha kunye nokuzuza amandla ngokuhamba kwexesha.

Kubalulekile ukuba uqaphele ukuba iziphumo ze-creatine zibonakaliswa kakhulu kwimisebenzi ehlala kwimizuzwana engama-30. Nangona kungenakuzuza ngokuthe ngqo kwimidlalo yokunyamezela, ukukwazi ukuqeqesha ngamandla kunokuphucula ngokungathanga ngqo ukusebenza kwezemidlalo kwiinkalo ezahlukeneyo.

Inzululwazi ngasemva kweCreatine: Yintoni ekufuneka uyazi

Ukuxabisa ngokupheleleyo izibonelelo ze-creatine monohydrate, kubalulekile ukuqonda isayensi esisiseko. I-Creatine yikhompawundi eyenzeka ngokwemvelo efumaneka kwiimali ezincinci kukutya okuthile kwaye idityaniswe ngumzimba, ikakhulu esibindini, kwizintso, nakwipancreas.

Kwinqanaba lemolekyuli, i-creatine idlala indima ebalulekileyo kwinkqubo yamandla e-creatine phosphate. Le nkqubo inoxanduva lokuzalisa i-ATP ngexesha eliphezulu, imisebenzi yexesha elifutshane. Xa ufaka i-creatine monohydrate, ngokuqinisekileyo uhlawula kakhulu le nkqubo yamandla.

Iziphumo eziphambili zenzululwazi kwi-creatine ziquka:

• Ukonyuka kwe-intramuscular creatine concentrations: Ukongezwa kunokunyusa umxholo we-muscle creatine ukuya kuthi ga kwi-40%
• Ukwenziwa kweprotheyini eyandisiweyo: I-Creatine inokuvuselela iprotein ye-muscle synthesis, igalelo ekukhuleni kwezihlunu.
• Ukuphuculwa kwe-cellular hydration: I-Creatine itsala amanzi kwiiseli zemisipha, ezinokuthi ziphucule i-anabolism.
• Ukunciphisa umonakalo wezihlunu kunye nokudumba: Ezinye izifundo zibonisa ukuba i-creatine inokuba neempawu ezichasayo

Okubangela umdla kukuba, iinzuzo ze-creatine zandisa ngaphaya kokusebenza kwezihlunu. Uphando olukhulayo lubonisa iingenelo ezinokuthi zibekho zengqondo, kubandakanywa nokuphucula imemori kunye nokunciphisa ukukhathala kwengqondo. Oku kwenza ukuba i-creatine ibe yinto eyongezelelekileyo kunye nezicelo ezingaphaya kwendawo yokusebenza komzimba.

Ukukhetha iCreatine echanekileyo yeMonohydrate Supplement

Ngentaphane yezongezelelo ze-creatine ezikhoyo kwimarike, ukukhetha echanekileyo kunokuba nzima. Nazi ezinye izinto eziphambili ekufuneka uziqwalasele xa ukhetha isongezelelo se-creatine monohydrate:

• Ubunyulu: Jonga izongezo ezibonelela nge-creatine monohydrate ecocekileyo ngaphandle kwezongezo ezingeyomfuneko
• Imo yeMicronized: I-Micronized creatine inyibilika ngokulula kwaye inokufunxwa ngcono
• Uvavanyo lomntu wesithathu: Khetha iimveliso ezivavanyelwe umgangatho kunye nokucoceka yimibutho ezimeleyo
• Isidima sophawu: Khetha iibrendi ezithembekileyo ezinembali yokuvelisa izongezo ezikumgangatho ophezulu
• Ukusebenza kweendleko: Thelekisa amaxabiso, kodwa musa ukuncama umgangatho ngexabiso eliphantsi

Xa kuziwa kwi-dosage, i-protocol esemgangathweni ibandakanya isigaba sokulayisha i-20 grams ngosuku ngeentsuku ze-5-7, ilandelwa yi-dose yokugcina i-3-5 grams imihla ngemihla. Nangona kunjalo, uphando oluthile lubonisa ukuba umthamo ophantsi we-3-5 grams imihla ngemihla ngaphandle kwesigaba sokulayisha unokusebenza ngokulinganayo ngokuhamba kwexesha.

Kubalulekile ukuqaphela ukuba i-creatine monohydrate yeyona ndlela yophando lwe-creatine. Ngelixa ezinye iifom zikhona, zihlala zingenalo uxhaso olubanzi lwesayensi oluyonwabelayo i-creatine monohydrate.

Ixesha lokuthatha i-creatine liguquguqukayo. Abanye bakhetha ukuthatha i-pre-workout ukuze bakhulise amandla, ngelixa abanye bekhetha ukuhamba emva kokusebenza ukuze baxhase ukuchacha. Ukuhambelana ngundoqo - ukuthatha i-creatine imihla ngemihla, kungakhathaliseki ukuba ishedyuli yoqeqesho, iqinisekisa ukuba izihlunu zakho zihlala zigcwele le ngqungquthela yokuphucula ukusebenza.

Ekugqibeleni, i-creatine monohydrate ime njengobungqina bamandla okutya kwezemidlalo. Izibonelelo zayo ezibhalwe kakuhle, ezixhaswa ngamashumi eminyaka yophando, ziyenza ibe sisixhobo esixabisekileyo kuye nabani na ojonge ukomeleza ukusebenza komzimba kunye nokwakheka komzimba. Ngokuqonda indlela i-creatine esebenza ngayo kunye nokukhetha isongezelelo esifanelekileyo, unokuwasebenzisa ngokupheleleyo amandla ayo okuphumeza iinjongo zakho zempilo.

Khumbula, ngelixa i-creatine ikhuselekile ngokubanzi kubantu abaninzi, kuhlala kububulumko ukubonisana nochwepheshe bezempilo ngaphambi kokuba uqalise nayiphi na irejimeni entsha yokongeza, ngakumbi ukuba uneemeko zempilo esele zikho.

Iingxelo:

1. Kreider, RB, et al. (2017). Isikhundla soMbutho weHlabathi weSondlo seMidlalo: ukhuseleko kunye nokusebenza kakuhle kwe-creatine supplementation kwimithambo, umdlalo, kunye namayeza. Ijenali yoMbutho weHlabathi weSondlo seMidlalo.
2. Buford, TW, et al. (2007). Isikhundla soMbutho waMazwe ngaMazwe weSondlo seMidlalo: isongezelelo sokudala kunye nokuzilolonga. Ijenali yoMbutho weHlabathi weSondlo seMidlalo.
3. Rawson, ES, & Volek, JS (2003). Iimpembelelo ze-creatine supplementation kunye noqeqesho lokumelana namandla emisipha kunye nokusebenza kobunzima. Ijenali yaMandla kunye noPhando lokuBambisa.
4. Wallimann, T., et al. (2011). Inkqubo ye-creatine kinase kunye nemiphumo ye-pleiotropic ye-creatine. IiAmino Acids.
5. Cooper, R., et al. (2012). Ukongezwa kwe-Creatine ngombono othile wokuzilolonga / ukusebenza kwezemidlalo: uhlaziyo. Ijenali yoMbutho weHlabathi weSondlo seMidlalo.
6. UGualano, B., et al. (2012). I-Creatine supplementation kubantu abalupheleyo: iziphumo kwi-skeletal muscle, ithambo kunye nengqondo. IiAmino Acids.

Ngaba ukulungele ukufumana izibonelelo ze-premium creatine monohydrate? Qhagamshelana ne-YANGGE BIOTECH ku-info@yangngebiotech.com ngezongezo ezikumgangatho ophezulu, ezixhaswa ngokwesayensi ezinokuthatha ukusebenza kwakho ukuya kwinqanaba elilandelayo.