Me bukatar creatine a wasanni

Mutane ta halaye domin wasanni abinci mai gina jiki shi ne shubuha. Wani yi Allah wadai da "bullies" domin yin amfani da sinadarai, bã su fahimtar me ya sa akwai creatine, amino acid ko sunadarai. Others, da bambanci, so ko amfani da kansu, amma bodybuilding ba su da sana'a. Kuma duk saboda akwai hasashe na cũta sa ta jiki zuwa wadannan Additives. Munin camfin game da hanta lalacewa, rashin ƙarfi, kuma mannish mata kawai Jaddada da rashin ci gaban da wasanni da al'adu a cikin mutane.

Ga abin da amfani da wasanni abinci mai gina jiki? Tips samu Bodybuilders da masu sana'a masu horon ce cewa a lokacin da yadda ya kamata a zabi hadaddun kari taimake sauri cimma burin: to rasa nauyi, ba jiki taimako, wani karuwa a tsoka taro, da kara halin iya jurewa da kuma makamashi a lokacin workouts.

Mene ne creatine

Daya daga bijiro da batun kafa da aka gyara da wasanni abinci mai gina jiki - shi ne creatine. An kwayoyin acid, wanda aka kanta hada daga amino acid kamar glycine, arginine da methionine. A cikin jikin mutum, wato, tsoka, ya ƙunshi 95% na jimlar stock na creatine. Idan m harshe don bayyana dalilin da ya sa akwai wani creatine cewa babban aiki - shi ne ya ƙara ƙarfin hali, inganta tsoka girma da kuma ba jiki taimako.

Ka'idar aiki na creatine

A cikin halitta ajiye na creatine da sauri ƙare har kasancewa tsanani workouts. Ga talakawan mutum, wannan ya kwarara kudi ne 2 grams. Haka kuma, a lokacin motsa jiki jiki na bukatar wani muhimmanci mafi girma adadin wannan acid. The jiki ne iya haduwa da zama dole girma na nasu, don haka ƙari daga waje ne mai girma madadin kuma ba makawa ga kara tsoka ƙarfi.

Wanda kuma me ya sa akwai wani creatine

Kullum magana, da keratin ake bukata da duk wanda ya kafa wani burin: to kara tsoka taro, inganta anaerobic yi, to kara karfin da kuma jimiri a lokacin horo. Babban Manuniya ga samun wannan shiri ne:

• kara karfin;
• kara tsoka jimiri da anaerobic.
• damar "bushe" tsoka taro.
• ba da jiki taimako.

Creatine kuma inganta mai kona ta kara jiki exertion da tsawo horo lokaci a cikin dakin motsa jiki. A cewar nazarin, creatine shi ne cikakken aminci ga mace jiki da kuma ba shi da wani contraindications. Amma matasa dauki wannan magani mafi bayan balagarsa (shekaru okolo16-17 s).

Dokokin na creatine supplementation

Akwai irin wannan abubuwa a matsayin "loading lokaci" da kuma "lokaci na goyon baya." A lokaci na farko - a hudu-lokaci creatine supplementation da a total nauyi na 10-20 grams domin 7-10 kwana. Wannan ne bi da wani biyu lokaci a lokacin da creatine supplementation an rage wa 10.5 grams na 2-3 sau a rana. A ka'ida, da download lokaci ne ba na dole, shi na taimaka wa mafi m sakamakon, amma ba tare da shi, za ku ga m muhimmancin ci gaban da tsokoki, kawai daga baya. Wanke saukar creatine bukatar ruwa mai tsabta ko ruwan tare da lissafi na 150-200 ml. 5 g. da miyagun ƙwayoyi. Haka ma wajibi ne don tsayar da daidai liyafar sake zagayowar amfani creatine 35-40 kwanaki, sa'an nan m tare da 30-rana hutu. Kada ku riƙi fiye da ƙari 2 a jere.

lafiya na creatine

Saboda haka, me ya sa akwai wani creatine a wasanni, mu gane. Yanzu bari mu magana game da biyu gefen tsabar kudin. Kamar yadda aka ambata, mafi yawan mutane suka yi ba da kaina samu tare da wasanni abinci mai gina jiki, magana game da harmfulness da kuma amfaninsa. Don kwanan wata, shi ne Creatine ne mafi gudanar da bincike wasanni kari. Ya ba shi da gefe effects cewa an tabbatar da masana kimiyya, wani unacceptable kudi (25! G) na creatine karatu. The kawai drawback lokacin da yin amfani da shi a karon farko iya zama kau da ruwa riƙewa a cikin jiki. Wannan na faruwa ne kawai a lokacin da loading lokaci, cewa shi ne, a cikin 2-5 kwanaki.

Yana da lokaci zuwa motsa jiki

Idan kai ne a kan wani aji a cikin zauren, ko da idan ba da fasaha, amma ga kaina, la'akari da gidaje na wasanni abinci mai gina jiki. Bayanin dalilin zuwansa da kocin dakin, neman shawara: inda zan saya wasanni abinci mai gina jiki, abin da kuke bukatar sa da kuma yadda. Bugu da kari a wasanni kari, shawarci game da kullum rage cin abinci da kuma motsa jiki shirin, da kuma ruwa-gishiri balance.