Kwenzeka ntoni kumzimba wakho emva kokuthatha iCreatine kangangeentsuku ezingama-30?

Yintoni kanye kanye eyenza i-creatine emzimbeni wakho? Isebenza njani i-creatine? Kwaye iya phi? Ziziphi iinzuzo ze-creatine omele ulindele ukuziva, kwaye ngokukhawuleza kangakanani? Ngaba ikhuselekile? Kwaye ngaba kukho naziphi na iziphumo ebezingalindelekanga ze-creatine ekufuneka uyazi ngazo? Namhlanje siza kukugubungela konke oko ngokwenza ukuntywila nzulu kwinto onokuyilindela kwiintsuku zakho zokuqala ezingama-30 zokuthatha i-creatine.

Yintoni iCreatine Powder?

I-Creatine powder isongezelelo sokutya esiqulethe i-creatine, ikhompawundi eyenzeka ngokwemvelo efumaneka kwiimali ezincinci kukutya okuthile kwaye ihlanganiswe ngumzimba. I-Creatine ngumdlali ophambili kwinkqubo yokuvelisa amandla, ngokuyinhloko kwindlela ye-adenosine triphosphate (ATP), eyenza ukunyanzeliswa kwemisipha ngexesha lemisebenzi ephezulu.

Khetha umgangatho ophezulu we-creatine monohydrate ukuqinisekisa ubunyulu kunye nokusebenza kakuhle. Khangela uvavanyo lomntu wesithathu kunye neziqinisekiso zokuqinisekisa umgangatho wemveliso.

Ke, izinto zokuqala kuqala: yenza ntoni iCreatine emzimbeni wakho? I-Creatine yinto esiyivelisa ngokwendalo kwaye siyisebenzise njengomthombo wamandla ongathanga ngqo ukunika amandla imisipha yethu ngokwenza imisebenzi ephezulu. Ngesi sizathu, sigcina uninzi lwe-creatine yethu kwimisipha yethu (95%). Kodwa, malunga ne-5% ye-creatine nayo igcinwe engqondweni. Ukongeza nge-creatine kunokunyusa amanqanaba ethu esiseko malunga nama-30%. Ngenxa yoko, izihlunu zethu zine-creatine eninzi yokunika amandla izihlunu zethu, okukhokelela kumandla amaninzi kunye ne-muscle mass overtime. Kodwa malunga ne-20-30% yabantu ngokwemvelo bahambahamba malunga namanqanaba apheleleyo e-creatine yezihlunu. Ngenxa yoko, bafumana inzuzo encinci kwi-creatine supplementation.

Xa uqala ukuthatha iCreatine, kuthatha ixesha ukuba izihlunu zakho zihluthe ngokupheleleyo eso sidalwa esongezelelweyo. Ukuba oku kuthatha ixesha elingakanani kuxhomekeke ekubeni uthatha kangakanani i-creatine yonke imihla. Ukusebenzisa indlela yokulayisha, kuyakuthatha malunga neentsuku ezisi-7 ukugcwalisa ngokupheleleyo izihlunu zakho. Enye indlela kukuthatha idosi esisiseko ye-creatine yonke imihla kunye nokunyusa kancinci amanqanaba akho okudala ixesha elongezelelekileyo, kaninzi kuthatha malunga neeveki ezi-2-3 ukufikelela kwi-saturation epheleleyo.

Zombini ezi ndlela zikusa kwindawo enye, kodwa ziya kwahluka kwezinye zeziphumo ebezingalindelekanga ze-creatine onokuthi ube nazo. Umzekelo, esinye seziphumo ebezingalindelekanga uninzi lwabantu abazifumana ngeli xesha lokugcwala kukugcina amanzi kunye ne-spike encinci kubunzima bomzimba wakho. Esinye isiphumo esisoloko sixelwa kukungakhululeki kwesisu. Ukuba ufumana oku, okanye ufuna ukunqanda ukuyifumana kwasekuqaleni, zama ukwahlula idosi yakho ye-creatine ibe ngamathamo amancinci amaninzi imini yonke ukuba ukwiprothokholi yokulayisha. Ukuba ayisebenzi, namathela kwiprotocol engalayishiyo. Ukongeza koku, kunqande ukuthatha i-creatine kwisisu esingenalutho okanye nge-caffeine njengoko ezo meko zombini zibonakala ngathi zonyusa amathuba okuba nesisu esibuhlungu. Okokugqibela, xa uthatha i-creatine yakho, ungazama ukuyixuba namanzi ashushu ukuze inyibilikiswe ngokupheleleyo kwaye ubone ukuba kuyanceda na.

Kulungile ke isiphumo secala lokugqibela wena kunye nogqirha wakho kufuneka nazi malunga namanqanaba akho e-creatinine. I-Creatinine yimveliso yokuchithwa kwe-creatine. Kuba uthatha i-creatine eninzi, amanqanaba akho e-creatinine nawo aya kunyuka kancinci. Kwaye njengoko amanqanaba aphezulu e-creatinine anokubonisa ukungasebenzi kakuhle kwezintso, oku kunokothusa ukubona kuvavanyo lwegazi ukuba awuyazi. Nangona kunjalo, i-creatine ibonakaliswe rhoqo ukuba yongezelela ekhuselekileyo kubantu abasempilweni kwaye ingcali yakho yezempilo kufuneka iyazi ifuthe layo kwi-creatinine.

Kulungile ke izihlunu zethu ngoku zitshixiwe kwaye zilayishwe yi-creatine! Kwenzeka ntoni ngoku? Ziziphi iinzuzo ze-creatine onokuzilindela? Okokuqala, amandla akho kufuneka aqale ukwanda kulo lonke ukunyakaza kwakho. Qaphela ukuba nokonyuka nje okuncinci kumandla akho okanye i-reps yimbuyekezo eqinileyo kakhulu njengoko izongezelelo zihamba kwaye kunokukhokelela kubunzima obukhulu bezihlunu ixesha elongezelelweyo. Ukongeza ekuphuculeni nje ukusebenza nangona kunjalo, uphando olwenziwa uphando kwi-52 NCAA iimbaleki zafumanisa ukuba i-81% yabo yabika ngokukhawuleza ukuchacha kuqeqesho lwabo njengenye yeenzuzo abaziqaphelayo emva kokuthatha i-creatine. Ke emva kokuba ufikelele kwi-saturation, nikela ingqalelo kwindlela obuya ngayo ngokukhawuleza phakathi kokusebenza kwakho njengoko unokubona uphuculo. Okokugqibela, ukongezwa kwe-creatine kunokuphucula ngokuqhubekayo ukusebenza kwimemori yexesha elifutshane kunye neemvavanyo zobukrelekrele, kunye neenzuzo zibonakala ngakumbi phantsi kweemeko ezixinezelekileyo ezifana nokungalali.

Ukuba uthatha i-creatine iintsuku ezingama-30, unokufumana ukwanda kwemisipha kunye namandla, ukuphucula ukusebenza komthambo, kunye nokunciphisa ukudinwa. I-Creatine yongezelela ekhuselekileyo nesebenzayo xa isetyenziswe ngokufanelekileyo. https://www.youtube.com/watch?v=-mmpvk3VLkc

Ukuba uphose uCreatine usuku olunye Akukho nto ingako yenzekayo?

I-Creatine isebenza ngokwandisa amanqanaba e-phosphocreatine kwimisipha yakho, enceda ukuvelisa amandla ngexesha lemisebenzi enzima yomzimba. Xa uthatha i-creatine rhoqo, izihlunu zakho ngokuthe ngcembe ziyawakha la vimba wamandla. Ke, ukuphosa usuku okanye ezimbini akuyi kubangela ukuba abo vimba banyamalale ngokupheleleyo.

Ukuba uphoswa lusuku lokuthatha i-creatine, ungakhathazeki kakhulu. Ayiyongxaki enkulu, kwaye akusayi kubakho ziphumo zibi ngoko nangoko. I<em>creatine ayifani neyeza elifanele lisetyenziswe ngamaxesha achanekileyo. Sisongezo sokutya osithatha ngokungaguquguqukiyo kwixesha leenzuzo zalo zexesha elide.

Ukuba kuyenzeka ukuba uphoswe lusuku, phinda uqalise inkqubo yakho yesiqhelo yokongezwa kwe-creatine ngosuku olulandelayo. Akukho mfuneko yokuphinda idosi okanye uzame ukubuyisela usuku oluphosiweyo. Qhubeka nokuthatha idosi yakho eqhelekileyo njengoko umiselweyo.

Kufanelekile ukukhankanya ukuba abanye abantu bakhetha ukulandela isigaba sokulayisha xa beqala ukongezwa kwe-creatine. Ngethuba lesi sigaba sokulayisha, umthamo ophezulu we-creatine uthathwa iintsuku ezimbalwa ukuze uzalise ngokukhawuleza imisipha nge-creatine. Nangona kunjalo, esi sigaba sokulayisha sinokuzikhethela, kwaye abaninzi abantu banokufikelela kwiziphumo ezifanayo ngokuthatha idosi yokulondoloza rhoqo ye-creatine ngaphandle kwesidingo sokulayisha.

Kwakhona kubalulekile ukuhlala u-hydrated xa uthatha i-creatine. I-Creatine inokubangela ukwanda komthamo wamanzi ngaphakathi kwemisipha, enokukhokelela ekusebenzeni okuphuculweyo. Nangona kunjalo, ukuba awuseli amanzi aneleyo, kunokubangela ukuphelelwa ngamanzi emzimbeni kwaye kunokukhokelela kwiintlungu zemisipha. Ke, qiniseka ukuba usela isixa esaneleyo samanzi imini yonke, ngakumbi xa usebenza ngokwasemzimbeni.

Ekugqibeleni, ukulahlekelwa yimini yokuxhaswa kwe-creatine akuyona inkxalabo enkulu. Iinzuzo ze-creatine zakha ngokuthe ngcembe ngokuhamba kwexesha ngokusetyenziswa okungaguqukiyo, ngoko ke iidosi eziphosiweyo ngamaxesha athile aziyi kuzicima ezo nzuzo. Phinda uqalise kwakhona inkqubo yakho yesiqhelo yokongeza ngosuku olulandelayo kwaye uqhubeke nokuthatha i-creatine njengoko kucetyiswa. Khumbula ukuhlala u-hydrated kwaye ulandele umthambo ojikelezayo kunye nesicwangciso sesondlo seziphumo ezizezona zilungileyo.

Isiphelo: I-Symphony yoMzimba wakho kunye neCreatine

Njengoko sisonga olu hambo ngokusebenzisa i-kaleidoscope yemimangaliso ye-creatine, kucacile ukuba esi songezelelo asikho nje i-bodybuilders. Nokuba ungumdlali ozabalazela ukusebenza okuphezulu okanye umntu onenjongo yokuphucula impilo-ntle ngokubanzi, iirekhodi ze-creatine zibonelela ngento kumntu wonke.

Khumbula, umzimba wakho wahlukile, kwaye iimpendulo zomntu ngamnye zinokwahluka. Soloko udibana neengcali phambi kokuba wenze utshintsho olubalulekileyo kwirejimeni yakho yokomelela. Ngoku, uxhobile ngolwazi, qalisa uhambo lwakho lweentsuku ezingama-30 kwaye ubone umlingo uqhubeka ngaphakathi.

Kwi-symphony enkulu yomzimba wakho, i-creatine idlala ingoma eguqulayo. Vumela i-crescendo yamandla, amandla, kunye nengqondo ebukhali inyuse amava akho okuqina aye kubude obutsha!

I-Creatine Powder 99% yezemidlalo ezongezelelweyo ze-Creatine Powder 80-200 mesh I-KOSHER / USP IBANGA LE-25 TONI KWI-STOCK. Ngaba ufuna ukuzama isampuli? Cela enye apha.

UKUQHUBEKA: 

• 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