Fa'idodi 5 masu ƙarfi na Ƙarfin Ƙirƙira

Akwai dalili da kari na creatine ya kasance mai mahimmanci a cikin al'umma masu ɗaukar nauyi shekaru da yawa: Yana aiki da gaske don ƙara yawan ƙwayar tsoka, ƙarfin tsoka, da kuma wasan motsa jiki gabaɗaya.

An kuma yi nazari sosai game da kari na Creatine. Yawancin gwaje-gwaje na asibiti suna goyan bayan creatine monohydrate, mafi mashahuri nau'in creatine, azaman ƙarin horo mai ƙarfi ba tare da ɗan illa ba. Har ma yana da kyau ga kwakwalwar ku.

Ga abin da kuke buƙatar sani game da creatine: yadda creatine ke aiki, fa'idodin creatine, illolin creatine, da yadda ake ɗaukar shi. Bari mu fara da tushe.

Menene creatine?

Creatine shine peptide (wani ƙaramin furotin) wanda jikinka ke samarwa ta halitta. Yana adana creatine a cikin tsokoki, inda yake taimakawa sake yin amfani da kuzarin da ya lalace don haka tsokoki na iya haifar da ƙarin ƙarfi ( ¹ ).

tsokoki suna gudana akan adenosine triphosphate (ATP). Idan jikinka mota ne, ATP shine man fetur; fitar da duk abin da kuke yi. Kuma ƙarawa da creatine kamar ƙara girman tankin gas ɗin ku ne.

Ƙarin Creatine yana ba da damar tsokoki don adana ƙarin ATP kuma yana taimakawa sake cika ATP da aka kashe don ku iya sake amfani da shi.

Kodan da hanta suna aiki tare don samar da creatine a kowace rana ( ² ). Hakanan ana samun creatine daga abincinku, musamman idan kuna cin ɗanyen nama ko kifi. Sushi da nama sune mafi kyawun tushen creatine na abinci.

Koyaya, hanyar da ta fi dacewa don haɓaka creatine shine ta hanyar ɗaukar kari na creatine. Akwai wasu fa'idodi na musamman lokacin da kuka ƙara creatine da aka adana a cikin tsokoki.

Amfanin 5 na kari na creatine

Creatine don ƙarfi da ƙwayar tsoka

Creatine yana taimaka muku samun ƙarfi da haɓaka tsoka da sauri, a hade tare da horar da juriya.

Masu ɗaukar nauyi masu ɗaukar creatine sun nuna haɓakar 8% a cikin madaidaicin ƙarfi da haɓaka 14% a cikin mafi girman adadin maimaitawa a cikin saiti ɗaya na ɗaga nauyi. ³ ). Mahimmanci sosai.

Creatine kuma yana kara girman tsokoki. Abubuwan kari na creatine suna ƙarfafa haɓakar haɓakar insulin-kamar 1 (IGF-1), hormone mai girma wanda ke haɓaka haɗin furotin. A wasu kalmomi, haɓaka IGF-1 ɗinku tare da creatine yana nufin tsokoki suna samun ƙarfi da murmurewa da sauri ( ⁴ ).

Bambancin ba ƙaramin abu bane, ko dai: Mutanen da suka ɗauki creatine sun sami kusan kilo 4 na tsoka a cikin makonni bakwai na horon ƙarfi. ⁵ ).

Creatine don iko da fashewa

Creatine kuma na iya haɓaka ikon ku na yin gajeriyar motsa jiki, abubuwan fashewa kamar sprinting, ɗaukar nauyi, ko horon tazara mai ƙarfi (HIIT).

A cikin meta-bincike, masu bincike sun gano cewa creatine-kayan 'yan wasa sun fi kyau a cikin motsa jiki na ƙasa da daƙiƙa 30. ⁶ ), ko da yake fa'idodin bai wuce zuwa ƙarin motsa jiki na tushen juriya ba.

Wani binciken ya gano cewa mutanen da suka dauki creatine sun nuna ci gaba sosai a cikin sprinting kuma sun haifar da ƙarin ƙarfin tsoka ( ⁷ ).

Creatine kuma yana hana kumburi da haɓaka haɓakar furotin bayan motsa jiki. Wannan yana nufin ƙarin haɓakar tsoka da saurin dawowa.

creatine don jurewa

Ba a bayyana ba idan creatine yana da kyau don jurewa. Wasu binciken sun sami tasiri ( ⁸ ). Wasu kuma ba su da ( ⁹ ).

A cikin binciken daya, masu bincike sun gano cewa ko da yake kari na creatine ya karu da kantin sayar da creatine na tsoka da ƙwayar plasma a cikin masu hawan keke na maza 12, ba shi da komai. babu tasiri akan wasan kwaikwayon a ƙarshen doguwar wasan tseren keke ( ¹⁰ ).

Wani rukuni na masu bincike, duk da haka, sun gano cewa 'yan wasan ƙwallon ƙafa waɗanda suka ɗauki creatine suna da ƙarfin juriya na muscular sosai. ¹¹ ).

Creatine na iya ko ba zai iya taimakawa tare da juriya ba. Idan kuna sha'awar creatine don horar da juriya, koyaushe kuna iya auna aikin ku akan da kashe creatine kuma ku ga idan yana ba ku haɓaka.

Creatine don aiki akan abincin ketogenic

Creatine kuma zai iya taimaka muku da matsanancin motsa jiki yayin da kuke kan keto.

Lokacin da kuke motsa jiki mai ƙarfi, jikinku yana ƙarewa jini. Sa'an nan kuma ya zana kantunan glycogen don makamashi.

Glycogen, nau'in ajiya na glucose, ana adana shi da farko a cikin tsokar tsoka. Lokacin motsa jiki ko A azumi, wannan tsokar glycogen tana canzawa zuwa glucose (glycogenolysis) sannan a sake shi cikin jini don biyan bukatun sukarin jinin ku.

Creatine yana taimakawa haɓakawa da kula da shagunan glycogen na tsoka. A wasu kalmomi, creatine yana inganta tsarin ajiyar makamashinku ( ¹² ).

Wannan fa'idar na iya zama da amfani a cikin a rage cin abinci ketogenic carbohydrate. Saboda carbohydrates ba su da iyaka akan abincin ketogenic, kuna da ƙarancin glucose da ake samu don haɓaka shagunan glycogen ku.

Kuma yayin da jikinka zai iya yin nasa glucose (kuma ya sake cika glycogen) ta hanyar gluconeogenesis, lokacin da sel ɗin ku ke samar da nasu glucose, wannan tsari na iya zama ƙasa don buƙatun motsa jiki.

Duk wani abu da ke inganta ajiyar glycogen tsoka da kiyayewa yana da kyawawa ga mutane masu aiki a kan abincin ketogenic.

Creatine don lafiyar hankali

Creatine kuma yana da kyau ga kwakwalwar ku. Kariyar Creatine na iya haɓaka aikin fahimi ta hanyoyi daban-daban:

• Juriya na tunani. Creatine yana haɓaka juriyar tunani: zaku iya yin ayyuka masu buƙatar tunani na dogon lokaci ba tare da gajiyawa ba ( ¹³ ).
• Rashin bacci. Creatine yana adana ikon ku don yin ayyuka masu rikitarwa lokacin da ba ku barci ( ¹⁴ ). Hakanan yana inganta daidaituwar jiki a cikin 'yan wasan da ba su yi barci ba ( ¹⁵ ).
• Tsufawar kwakwalwa. Tsofaffi waɗanda suka ɗauki creatine sun nuna haɓakawa a cikin ƙwaƙwalwar ajiya da iyawar sarari ( ¹⁶ ).

Creatine yana da wani abu ga kowa da kowa. Yana da kyau ga kwakwalwarka kamar yadda yake da kyau ga jikinka.

creatine illa

Creatine an yi nazari sosai kuma ba shi da babban tasiri. Masu bincike sun gudanar da bincike a cikin mutanen da suka sha creatine yau da kullum har zuwa shekaru hudu, ba tare da wani tasiri ba. ¹⁷ ).

Na ɗan lokaci, masu bincike sun damu cewa creatine na iya haifar da lalacewar koda. Sun yi tunanin cewa creatine yana canzawa zuwa creatinine a cikin jikin ku, kuma babban creatinine alama ce ta cututtukan koda.

Koyaya, bincike da yawa sun gano cewa creatine baya cutar da kodan. ¹⁸ ) ( ¹⁹ ).

Ya kamata a lura cewa creatine na iya haifar da ƙaramin riba a cikin nauyin ruwa ( ²⁰ ). Creatine yana haifar da tsokoki don riƙe ruwa mai yawa, wanda ke taimakawa wajen adana ƙarin makamashi da inganta ci gaban tsoka ( ²¹ ).

An rage nauyin ruwa nan da nan bayan dakatar da shan creatine.

Don haka, shan creatine har zuwa shekaru huɗu yana bayyana yana da aminci, baya ga samun wasu nauyin ruwa.

Wani nau'i na creatine (kuma nawa) ya kamata ku sha?

Akwai nau'ikan creatine da yawa akan kasuwa, gami da:

• Creatine Monohydrate (Micronized Creatine): Ma'auni, nau'i mai tsada wanda aka samo a yawancin kari (kuma nau'in da aka yi nazari a yawancin gwaji na mutum).
• Creatine Hydrochloride (Creatine HCL): Creatine daure zuwa hydrochloric acid.
• Liquid Creatine - gajeriyar rayuwar shiryayye, mara amfani don fa'idar wasan motsa jiki ²² ).
• Buffered Creatine: Babu mafi tasiri fiye da monohydrate don amfanin tsoka ( ²³ ).
• Creatine ethyl ester: Creatine daure ga kwayoyin barasa, babu fa'ida akan monohydrate ²⁴ ).
• Creatine Citrate (ko Nitrate, Malate, Gluconate): Waɗannan nau'ikan ko dai suna da tasiri iri ɗaya kamar monohydrate ko rashin bincike don yanke hukunci.

Creatine monohydrate shine mafi kyawun nau'in creatine

Akwai hanyoyi masu tsada da yawa da ke nuna mafi kyawun sha, saurin tasiri, da sauransu, amma binciken baya goyan bayan ɗayansu.

Creatine monohydrate yana samuwa ko'ina kuma yana faruwa shine mafi arha foda creatine akan kasuwa.

Lokacin da yazo ga sashi na creatine, kuna da zaɓuɓɓuka biyu. Dole ne ku gina wani adadin creatine a cikin tsoka kafin ku fara ganin amfanin. Kuna iya yin ta ta hanyoyi biyu:

1. creatine loading lokaci. A sha 5 grams na creatine sau hudu a rana (gram 20 a kowace rana) tsawon mako guda. Bayan haka, sauke zuwa kashi ɗaya na gram 5 kowace safiya don kula da yawan matakan creatine. Wannan ita ce hanya mafi sauri don fara samun fa'idodin creatine, amma yayin lokacin lodawa wasu mutane suna samun ciwon kai kuma suna jin bushewa.
2. Babu lokacin caji. Kuna iya tsallake lokacin lodi kuma kawai ku ɗauki gram 5 na creatine kowace rana, tun daga farko. Amfanin aikin zai ɗauki kimanin wata guda don bayyana, amma zaka iya guje wa ciwon kai da rashin ruwa yayin lokacin lodawa ( ²⁵ ). Ba za ku ga gagarumin sakamako a cikin ɗan gajeren lokaci ba.

Creatine: Kammalawa

Creatine hanya ce mai aminci don gina tsoka, ƙara ƙarfin ƙarfin ku, har ma da inganta aikin kwakwalwa.

A takaice, creatine:

• Yana fitowa daga jikin ku (~ 1 g / rana) kuma kuma daga abincin ku (~ 1 g / rana).
• An adana shi a cikin tsoka kamar phosphorylcreatine, wanda ke ba da damar ATP don inganta kwararar kuzari.
• Gina ƙarfi da ƙwayar tsoka, har ma a cikin tsofaffi.
• Yana ƙara ƙarfin fashewa yayin gajeriyar motsa jiki mai ƙarfi.
• Yana iya inganta jimiri ta haɓakar glycogen (mai amfani ga 'yan wasan keto).
• Yana haɓaka aikin fahimi don rama rashin bacci da tsufa na fahimi.
• Babu ainihin mummunan sakamako na kari na creatine: baya lalata kodan, amma yana iya ƙara riƙe ruwa.
• Yana da kyau a sha azaman creatine monohydrate a kusan gram 5 kowace rana.

Creatine yana daya daga cikin abubuwan da ake dogara da su don haɓaka aikin wasanni.

Abin sha ne na keto wasanni abin sha tare da creatine, amino acid mai rassa-sarkar, electrolytes, ketones na waje, da sauran ingantaccen kayan aikin motsa jiki da aka bincika.