Kutheni iimbaleki zifunga ngeCreatine Monohydrate

IiNzuzo zeCreatine kwiiMbaleki zoNyamezelo

Ngelixa i-creatine ihlala inxulunyaniswa namandla kunye nemidlalo yamandla, izibonelelo zayo zanda ngaphaya kwegumbi lobunzima. Iimbaleki zokunyamezela ziguqukela ngakumbi kwi-creatine monohydrate ukuphucula ukusebenza kwazo kunye nokubuyisela.

I-Creatine idlala indima ebalulekileyo kwimveliso yamandla ngexesha lokuzilolonga okuphezulu. Ngokunyusa iivenkile zomzimba ze-phosphocreatine, ukongezwa kwe-creatine kunokunceda iimbaleki zigcine iziphumo eziphezulu zamandla ngexesha lokugqabhuka okukhulu komsebenzi. Oku kunenzuzo ngakumbi kubadlali bokunyamezela abafuna ukugijima okanye ukunyuka ngexesha leziganeko ezide.

Ngaphezu koko, i-creatine ibonakaliswe ukuphucula ukubuyiswa phakathi kweeseshoni zoqeqesho. Oku kuvumela iimbaleki zonyamezelo ukuba ziqeqeshe rhoqo kwaye kumandla aphezulu, okukhokelela kuhlengahlengiso olukhulu kunye nokuphuculwa komsebenzi ngokuhamba kwexesha.

Uphononongo olupapashwe kwi-Journal of Strength and Conditioning Research lufumene ukuba i-creatine supplementation yaphucula ixesha lokudinwa kwiibhayisikile zokunyamezela. Iimbaleki zikwazile ukugcina amandla azo ixesha elide, zicebisa ukuba i-creatine inokuphucula ukusebenza konyamezelo ukongeza kwiinzuzo zayo ezaziwayo zamandla kunye namandla.

Umdlali we-Triathle uSarah Johnson wabelana ngamava akhe: "Ndandingathandabuzeki malunga nokusebenzisa i-creatine ekuqaleni, ndicinga ukuba yayiyi-bodybuilders kuphela. Kodwa emva kokuyongeza kwindlela yam yesiqhelo, ndaqaphela ukuba ndiyakwazi ukutyhala kakhulu ngexesha lexesha eliphezulu kwaye ndibuyele ngokukhawuleza phakathi kweeseshoni. wenze umahluko obonakalayo kumgangatho woqeqesho lwam. "

I-Creatine Monohydrate kunye noQeqesho lwaMandla: Uqhagamshelwano

Ikhonkco phakathi kwe-creatine monohydrate kunye noqeqesho lwamandla lusekwe kakuhle, kunye nezifundo ezininzi ezibonisa ukusebenza kwayo ekwandiseni amandla emisipha kunye nobukhulu. Kodwa yintoni kanye kanye eyenza i-creatine isebenze kangaka kwiimbaleki zamandla?

I-Creatine isebenza ngokwandisa ukufumaneka kwe-ATP (adenosine triphosphate), imali yokuqala yamandla kwiiseli zethu. Ngexesha eliphezulu, imisebenzi yexesha elifutshane efana nokuphakamisa ubunzima, umzimba uthembele kakhulu kwi-ATP-PC (phosphocreatine) inkqubo yamandla. Ngokuncedisa i-creatine, iimbaleki zinokunyusa izitolo zabo ze-phosphocreatine, ezivumela ukukhutshwa kwamandla okuzinzileyo ngexesha leeseshoni zoqeqesho lwamandla.

Oku kufumaneka kwamandla okwandayo kuguqulela kwiinzuzo ezininzi ezibonakalayo kwiimbaleki zamandla:

• Ukonyuka kwamandla emisipha kunye namandla
• Ukunyuswa kwemisipha eyongeziweyo (isiphumo "sepompo")
• Ukuphuculwa kokubuyisela phakathi kweesethi
• Ukuchasana okukhulu nokukhathala ngexesha loqeqesho oluphezulu

Uhlalutyo lwe-meta olupapashwe kwi-Journal of Strength and Conditioning Research luhlolisise imiphumo ye-creatine supplementation ekusebenzeni kwamandla. Abaphandi bafumanisa ukuba ukuxhaswa kwe-creatine kubangele ukunyuka okukhulu kumandla aphezulu kunye nokusebenza kobunzima, ngokukodwa ukuphindaphinda okwenziwa kwipesenti ephezulu ye-1RM (ubuninzi bokuphindaphinda enye).

Umphandi wamandla ochwephesha uMark Thompson ungqina ngeenzuzo ze-creatine: "I-Creatine iye yatshintsha umdlalo kuqeqesho lwam. Ndibone ukunyuka okungaguqukiyo kwiilifti zam, kwaye ndiyakwazi ukusingatha imiqulu yoqeqesho oluphezulu ngaphandle kokuvutha. Iye yaba yinxalenye ebalulekileyo yesongezelelo sam."

Ulwazi lweNgcali: Ukusetyenziswa kweCreatine kwiMidlalo yoKhuphiswano

Ukusetyenziswa ngokubanzi kwe-creatine monohydrate phakathi kweembaleki kuye kwabangela umdla kwizazinzulu zezemidlalo kunye neengcali zokutya. Zithini iingcali malunga nendima ye-creatine kwimidlalo yokhuphiswano?

UDkt. Emily Roberts, isondlo sezemidlalo esikhethekileyo kwi-ergogenic aids, unikezela ngombono wakhe: "I-Creatine monohydrate yenye yezona zinto ziphandwa kakuhle ezongezelelo zezemidlalo ezikhoyo. Iprofayili yayo yokhuseleko igqwesileyo xa isetyenziswe njengoko ilawulwa, kwaye izibonelelo zokusebenza zibhalwe kakuhle. kuluhlu lwemidlalo kunye nemisebenzi."

Uyaqhubeka, "Into enomdla kakhulu kuphando olusakhulayo malunga neenzuzo ze-creatine ezinokubakho kwengqondo. Sibona ubungqina bokuba kunokuphucula ukwenza izigqibo kunye nokunciphisa ukudinwa kwengqondo ngexesha lokhuphiswano, olunokuthi lube ngumtshintshi womdlalo kubadlali abaninzi."

Enyanisweni, uphando olupapashwe kwiphephancwadi i- Nutrients lufumene ukuba i-creatine supplementation iphucule umsebenzi wokuqonda kunye nokunciphisa ukukhathala kwengqondo kwiimbaleki ngexesha lomdlalo webhola ekhatywayo. Oku kuphakamisa ukuba izibonelelo ze-creatine zinokudlulela ngaphaya kokusebenza komzimba ukuya kubukrelekrele bengqondo kwiimeko zokhuphiswano.

Umqeqeshi ophakamisa iintsimbi kwi-Olimpiki, uCarlos Mendez, wabelana ngamava akhe neimbaleki esebenzisa i-creatine: "Ndibone ukuphucuka okumangalisayo kubuchule bam boqeqesho lwabadlali bam kunye nokuchacha xa befaka i-creatine kwirejimeni yabo. Ibavumela ukuba bazilolonge ngokuqina okuphezulu ngokuthe rhoqo, oku kubalulekile ukwenza inkqubela kwinqanaba eliphezulu."

Nangona kunjalo, iingcali zikwagxininisa ukubaluleka kokusetyenziswa ngokufanelekileyo. UGqr. Roberts ucebisa ngelithi, "Nangona i-creatine ikhuselekile ngokubanzi, kubalulekile ukuba iimbaleki zilandele iidosi ezicetyiswayo kwaye zihlale zinamanzi. Kukwabalulekile ukuqaphela ukuba i-creatine ayiyombumbulu yomlingo - isebenza kakuhle xa idibene noqeqesho oluyilwe kakuhle. inkqubo kunye nokutya okunokulinganisela. "

I-International Society of Sports Nutrition (ISSN) ichaze ukuba i-creatine monohydrate yeyona nto isebenzayo i-ergogenic yesondlo eyongezelelweyo ekhoyo ngoku kubadlali bezemidlalo malunga nokunyusa umthamo ophezulu wokuzilolonga kunye nobunzima bomzimba obunzima ngexesha loqeqesho.

Njengaso nasiphi na isongezelelo, iimbaleki eziqwalasela ukusetyenziswa kwe-creatine kufuneka ziqhagamshelane neengcali zempilo okanye isondlo sezemidlalo ukuqinisekisa ukuba ihambelana neemfuno kunye neenjongo zabo.

isiphelo

Ukuthandwa kwe-creatine monohydrate phakathi kweembaleki akukho nto. Izibonelelo zayo ezibhalwe kakuhle zamandla, amandla, kunye nokusebenza konyamezelo kuyenza ibe sisixhobo esiguquguqukayo kuluhlu lwabadlali. Ukusuka ekwandiseni izakhono zomzimba ukuya ekuphuculeni ukusebenza kwengqondo ngexesha lokhuphiswano, i-creatine ifumene indawo yayo njengesongezelelo esisisiseko kwihlabathi lezemidlalo.

Njengoko uphando luqhubeka nokutyhila izibonelelo ezitsha ezinokubakho zezongezelelo zokudala, kusenokwenzeka ukuba ukusetyenziswa kwayo kuya kusasazeka ngakumbi kwiinkalo ezahlukeneyo zembaleki. Nangona kunjalo, kubalulekile ukukhumbula ukuba izongezo ezifana ne-creatine zisebenza kakhulu xa zisetyenziswa kunye noqeqesho olufanelekileyo, isondlo kunye neendlela zokubuyisela.

Iimbaleki ezijonge ukunyusa ukusebenza kwazo kwaye zityhale imida yazo, i-creatine monohydrate inikezela ngokukhuselekileyo, ukhetho oluphandwe kakuhle oluxhaswa bubungqina besayensi kunye neziphumo zehlabathi lokwenyani. Akumangalisi ukuba iimbaleki kulo lonke ilizwe zifunga ngeziphumo zayo.

Biza isenzo: Ngaba ungumdlali ojonge ukonyusa ukusebenza kwakho ngezongezo ezikumgangatho ophezulu? I-YANGGE BIOTECH inikezela nge-premium creatine monohydrate powder ehlangabezana nemigangatho ephezulu yokucoceka kunye nokusebenza. Ngolwazi oluthe kratya malunga neemveliso zethu kunye nendlela abanokuxhasa ngayo iinjongo zakho zembaleki, qhagamshelana nathi ku-info@yangngebiotech.com.