Yuav ua li cas mus haus dej haus creatine?

Ib qho ntawm feem ntau cov tshuaj rau sportsmen - creatine. Yuav ua li cas yog zoo dua mus xaiv, txiav txim rau ncaws pob rau lawv tus kheej. Nyob rau hauv cov cheeb tsam no, koj yuav tau muab nyiam yuav ua li cas kim los yog cheaper hom - ib tug teeb meem ntawm saj.

Txawm li cas los, muaj tej yam uas yuav tsum tau decisive nyob rau hauv cov kev xaiv ntawm additives. Ntawm cov tuam txab muab cov kev ua si kev noj haus yog ib tug coj noj coj ua haiv neeg, li ntawd, txhua leej txhua tus xav kom tau ua kom tau koj cov khoom ib yam dab tsi tshwj xeeb.

Yog lub zoo tshaj plaws creatine nyob rau hauv 2011 tau tso tawm los ntawm khoom noj khoom haus txoj kev (Optimum, SciFit, qhov kawg). Nws yog creatine monohydrate nrog ib qho zoo tagnrho nqi koj tshuav ntawm tshuaj tsim nyog rau txoj kev loj hlob thiab kev loj hlob ntawm cov nqaij loj, raws li zoo raws li rau zog rov qab tom qab qoj ib ce.

keeb kwm ntaub ntawv

Thawj kawm txog creatine nyob rau hauv 1835. Ib tug Fabkis txoj paub txog tau txheeb nws cov high cov ntsiab lus nyob rau hauv cov nqaij liab. Nws pom hais tias ib yam khoom uas ua nyob rau hauv lub raum, lub siab, pancreas, cov amino acids glycine, methionine, arginine.

Creatine phosphate - depositing feem creatinine, thiab hais txog 40% ntawm cov khoom yog nyob rau hauv ib tug dawb lub xeev nyob rau hauv lub cev. Ib tug txiv neej siv ib hnub twg txog 2 grams ntawm cov amino acid, uas losses yog Iwj nrog cov zaub mov.

Beginners xav nyob rau hauv cov nqe lus nug: "Yuav ua li cas mus haus dej haus creatine?" Nyob rau hauv thiaj li yuav kom tau cov tshuaj no, koj yuav tsum to taub dab tsi tshwm sim thaum noj nrog nws. Nws yog ntseeg hais tias qhov zoo tshaj plaws kev xaiv assimilation ntawm creatine - yog nws bound daim ntawv los yog lub monohydrate.

Nws yuav tsum tau muab sau tseg uas txhim khu kev qha cov ntaub ntawv nyob rau hauv cov hauj lwm zoo ntawm ntau yam ntaub ntawv ntawm creatine rau hnub tim, tsis muaj. Rau ib txhia lub sij hawm nws twb ntseeg tau hais tias "effervescent" los yog fast-dissolving nws daim ntawv yog zoo dua absorbed los ntawm lub cev. Txawm li cas los, tshiab pov thawj qhia tias cov amino acid tcho tshaj plaws haum yuav siv sij hawm qhov chaw raws li ib feem ntawm chelation nrog magnesium.

Yuav ua li cas mus haus dej haus creatine thiab dab tsi ntau npaum yog pom?

Yog hais tias koj yeej cia li pib ib ce, koj yuav tsum tau noj 20 grams ntawm creatine rau 7 hnub. Qhov no thiaj li hu ua "loading" lub sij hawm. Tom ntej no los rau theem ntawm kev tswj, thaum nws yog tsim nyog los siv 5 grams amino acids ib hnub twg. Nws yuav tsum tau muab sau tseg hais tias nws yog tsis pom zoo kom cuam tshuam hauv chav kawm ntawm kev noj ntawm additives, raws li efficiency li txo ho.

Muaj kuj yog li ntawd-hu ua ib tug neeg mus kom ze rau lub sij hawm ntawm lub ntau npaum ntawm cov tshuaj. Qhov no yuav siv sij hawm mus rau hauv tus account qhov loj ntawm lub kis las lub cev. Ib kilogram lub cev coj 0.3 g ntawm creatine thaum lub sij hawm thawj 7 hnub thiab ces thaum 0.03 kg - nyob rau hauv lub tshuav ib feem ntawm qhov kev cob teeb. Qhov kev pab no yog zoo meej rau cov neeg uas yog lossi qhia thiab lawv muaj nqaij loj.

Thaum nug cov nqe lus nug: "Yuav ua li cas mus haus dej haus creatine" cov tub txawg, lawv tau raws li, lawv tsis siv cov mis rau xam tus nqi ntawm lub additive ntawm lub cev muaj ceeb thawj. Nws yeej tsis yog yooj yim. Tus nqi ntawm lub cev muaj roj nyob rau hauv lub beginner kis las thiab ib tug kws ua kis las sib txawv, thiab lub cev hnyav yuav tau tib yam. Raws li yog lub npe hu, creatine accumulates thiab ua thiaj tau tuaj nyob rau hauv cov nqaij cov ntaub so ntswg, feem, yuav tsum tau sib txawv.

Yog li, lub saum toj no muab xam yog tsis muaj tseeb nkaus, yog hais tias peb coj lub yuag tag nrho ntawm cov pawg. Tab sis nyob rau hauv cov ntaub ntawv ntawm "ntshiv cev huab hwm coj" lawv yuav cia li zoo meej. Piv txwv li, ib tug neeg ntawm nruab nrab muaj weighing 90 kg nruab nrab lub cev muaj roj feem pua ntawm cov 20% (los yog 18 kg), ntsig txog, nqaij ntshiv loj yog 72 kg. Nws yog qhov no daim duab, nws yog tsim nyog los siv cov mis ntawm creatine.

Koj muaj peev xwm siv creatine thiab tsis muaj load sij hawm thiab kev pab txhawb nqa. Ua li no, koj yuav tsum paub, dhau lawm, yuav ua li cas haus dej haus creatine rau loj nce zuj zus. Tsim nyog tsis pub dhau 6 lub hlis ntawm kev noj 3-5 grams ntawm creatine, ces 1 hlis mus coj ib tug so. Tau txais yam kev mob: Nruam lub cev load, los yog cov tshuaj yuav noog thiab ua tshuaj lom tshuaj nyob rau hauv lub cev.

Creatine - hmoov, yog li ua ntej yuav siv nws yuav tsum ua neej nyob hauv ib lub kua. Ib txhia ncaws pob ntxiv rau lub neej protein co (nws yog tsis heev). Nws yog qhov zoo tshaj plaws rau yaj nqa kua txiv los sis qab zib sparkling dej. Carbohydrates pab cov amino acid ntau sai sai yaj thiab thauj mus rau cov nqaij ntshiv.