Gaya mana yadda za a yi creatine

Creatine - abin da yake da shi?

Creatine - wani abu da ake bukata domin al'ada aiki na kwarangwal tsokoki. Shi ne wani ɓangare na da tsoka nama, kuma aka samar daga wasu amino acid a cikin gabobin kamar hanta, kodan da kuma pancreas. Bugu da kari, ya na nufin m abubuwa da alhakin ƙanƙancewa da tsoka yi. Wannan shi ne dalilin da ya sa creatine ne yadu amfani a wasanni abinci mai gina jiki.

A jikin mutum ne ba game da 0.1 kilogiram na creatine. A cikin rashi na babban jiki exertion mutum ciyarwa game da 2 grams na wannan abu mai rana. Don da tambaya "Zan iya yi creatine" - tabbatacce amsar ne bayyananne, tun da shi ba ya shafi abubuwa waje da jiki da yanayi. Musamman a bukatar shi, 'yan wasa, Bodybuilders, wanda bukatar karfi tsokoki da kuma m ƙari na makamashi reserves.

Mutane da yawa 'yan wasa ne sha'awar yadda za a dauki creatine da sauran kari. Wannan shi ne saboda gaskiyar cewa wannan creatine kunshe ne a cikin kifi, nama, da dai sauransu, za a iya cikakken hadu da bukatun da mutum, wanda yake shi ne nauyi load a kan tsokoki. Idan da shi ya auku rashin zama dole adadin samarwa phosphocreatine da hannu a ATP kira (makamashi Madogararsa kwayoyin). Wannan, bi da bi, za su shafi dan wasa ta jiki aiki.

Idan kana sha'awar a ko za ka iya yi creatine ko ba, a tabbatar da cewa kayan riga samuwa a cikin jiki, shi ba zai iya ji rauni. Babban abu - duba ingancin kayayyakin sayi da kuma karba liyafar makirci.

liyafar makirci

Yanzu shi wajibi ne in gaya maka yadda za a dauki creatine. A saboda wannan dalili, da dama makircinsu, amma ya fi kowa daya, la'akari da manziloli:

1) Download
A liyafar da aka za'ayi domin 6 days. Takaitacciyar tafii 30 grams, cewa shi ne 6 sau for 5 grams per day. A wannan lokaci da jiki ne ɗora Kwatancen da ƙarin abubuwa.

2) Support
Bayan sauke, za ka iya daukar goma grams per day. Nes kamata kara da sashi, saboda a wannan mataki ba zai zama mafi aiki a kan wannan.

Yadda za a dauki creatine ba tare da loading lokaci? Don yin wannan, kana bukatar kowace rana ci 5 zuwa 15 grams. Saboda wannan matsakaicin adadin da abu za a sha a watan da ya gabata.

Idan novice dan wasa ya zama interested in nawa creatine dauki, ya kamata ka yi shãwara da kwararru, wanda na iya bayar da shawarar shan karya. Daya shakka dole ne a cikin wannan yanayin 2-5 makonni dangane da wasannin guje-guje ta matakin (primary ko sakandare), da kuma m hutu - daga 2 zuwa 4 makonni. Wannan shi ne zama dole don haka cewa jiki uncropped ikon kai-samar da bukata sosai-da abu.

Gogaggen 'yan wasa ya kamata ka sani na yadda za a dauki creatine. Bisa ga al'ada makirci, taya lokaci ya shafi shan 30 grams da mako tabbatarwa lokaci - 2-8 g for 2-8 makonni. Ga cikakken shakka, ya mayar da.

ba aiki

Mutane da yawa 'yan wasa tambayi kansu, "Yadda ka dauki creatine?", Idan ba shakka za a gudanar, kuma babu wani sakamako. Duk da al'amarin a cikin gudun bayarwa na daga cikin abu. A lokuta da dama, ya ba za a iya tunawa a cikin jini daga ciki, juya cikin m creatinine. Don kara yawan canjawa wuri zuwa ga jini abubuwa wajibi ne a yi amfani da more barga cakuda, kyale su kashe ko hana ba dole ba canji. Kamar yadda glucose da kuma dextrose iya ƙara da abinci kudi a cikin jini, yana da matukar tasiri don amfani creatine monohydrate, sanya shi a cikin gelatin capsules. A wannan yanayin, wani tsari na hana undesired sinadaran canje.

Yana yiwuwa cewa wani dan wasa yana da kansa Hanyar samun da ƙari, amma kullum yarda norms - wani misali da ya dace wa wani lokaci.