5 Ubwino Wamphamvu Wowonjezera Creatine

Pali chifukwa chake ma creatine supplements akhala akuthandiza kwambiri kwa zaka zambiri m'magulu onyamula zitsulo: Zimagwira ntchito kuonjezera misala ya minofu, mphamvu za minofu, ndi masewera onse othamanga.

Creatine supplementation imaphunziridwanso bwino. Mayesero ambiri azachipatala amathandizira creatine monohydrate, mawonekedwe otchuka kwambiri a creatine, monga chowonjezera chophunzitsira champhamvu chokhala ndi zotsatira zochepa. Ndi zabwino ngakhale ubongo wanu.

Izi ndi zomwe muyenera kudziwa zokhudza creatine: momwe creatine imagwirira ntchito, ubwino wa creatine, zotsatira za creatine, ndi momwe mungatengere. Tiyeni tiyambe ndi zoyambira.

Kodi creatine ndi chiyani?

Creatine ndi peptide (mini-protein) yomwe thupi lanu limapanga mwachibadwa. Imasunga creatine mu minofu yanu, komwe imathandizira kubwezeretsanso mphamvu zomwe zawonongeka kuti minofu yanu ikhale ndi mphamvu zambiri ( ¹ ).

Minofu yanu imayenda pa adenosine triphosphate (ATP). Ngati thupi lanu ndi galimoto, ATP ndi mafuta; yendetsa zonse zomwe mumachita. Ndipo kuwonjezera ndi creatine kuli ngati kukulitsa kukula kwa thanki yanu yamafuta.

Creatine supplementation imalola minofu yanu kusunga ATP yambiri ndikuthandizira kubwezeretsanso ATP yomwe idagwiritsidwa ntchito kuti mugwiritsenso ntchito.

Impso ndi chiwindi zimagwirira ntchito limodzi kupanga creatine tsiku ndi tsiku ( ² ). Mumapezanso creatine kuchokera muzakudya zanu, makamaka ngati mumadya nyama yaiwisi kapena nsomba. Sushi ndi steak ndi magwero abwino kwambiri opangira zakudya.

Komabe, njira yabwino kwambiri yowonjezerera creatine ndikutenga chowonjezera cha creatine. Pali zabwino zina zapadera mukamawonjezera creatine yosungidwa mu minofu yanu.

Ubwino wa 5 wa creatine supplementation

Creatine mphamvu ndi minofu misa

Creatine imakuthandizani kuti mukhale amphamvu ndikumanga minofu mwachangu, kuphatikiza ndi kuphunzitsidwa kukana.

Onyamula zolemera omwe amatenga creatine adawonetsa kuwonjezeka kwamphamvu kwa 8% komanso kuwonjezeka kwa 14% pakubwereza kopitilira muyeso kumodzi konyamula zolemetsa ( ³ ). Zofunikira kwambiri.

Creatine imakulitsanso minofu. Zowonjezera za Creatine zimalimbikitsa insulini-monga kukula factor 1 (IGF-1), hormone ya kukula yomwe imawonjezera kaphatikizidwe ka mapuloteni. Mwanjira ina, kukulitsa IGF-1 yanu ndi creatine kumatanthauza kuti minofu yanu imakhala yamphamvu ndikuchira mwachangu ( ⁴ ).

Kusiyanaku sikochepa, mwina: Anthu omwe adatenga creatine adapeza pafupifupi mapaundi 4 a minofu mkati mwa masabata asanu ndi awiri a maphunziro amphamvu. ⁵ ).

Creatine kwa mphamvu ndi kuphulika

Creatine imathanso kukulitsa luso lanu lochita masewera olimbitsa thupi pang'ono, ophulika ngati kuthamanga, kukweza zitsulo, kapena maphunziro apamwamba kwambiri (HIIT).

Pakuwunika kwa meta, ofufuza adapeza kuti othamanga ophatikizidwa ndi creatine amachita bwino pamasewera olimbitsa thupi osakwana masekondi 30 ( ⁶ ), ngakhale kuti zopindulitsa sizinapitirire ku zochitika zambiri zotsutsana.

Kafukufuku wina adapeza kuti anthu omwe adatenga creatine adawonetsa kusintha kwakukulu pakuthamanga komanso kupanga mphamvu zambiri za minofu ( ⁷ ).

Creatine imachepetsanso kutupa ndikuwonjezera kaphatikizidwe ka mapuloteni pambuyo polimbitsa thupi. Izi zikutanthauza kukula kwa minofu yowonjezera komanso kuchira msanga.

creatine kuti apirire

Sizidziwika bwino ngati creatine ndi yabwino kupirira. Kafukufuku wina wapeza zotsatira ( ⁸ ). Ena alibe ( ⁹ ).

Mu kafukufuku wina, ofufuza adapeza kuti ngakhale creatine supplementation inachulukitsa masitolo ogulitsa minofu ndi plasma voliyumu mwa okwera njinga 12 amuna, analibe palibe zotsatira pakuchita kumapeto kwa mpikisano wautali wanjinga ( ¹⁰ ).

Gulu lina la ofufuza, komabe, adapeza kuti osewera mpira wa softball omwe adatenga creatine anali ndi kupirira kwakukulu kwa minofu ( ¹¹ ).

Creatine ikhoza kuthandizira kapena ayi ndi kupirira. Ngati muli ndi chidwi ndi creatine yophunzitsira kukana, mutha kuyeza momwe mumagwirira ntchito ndikuyimitsa creatine ndikuwona ngati imakupatsani mphamvu.

Creatine yogwira ntchito pazakudya za ketogenic

Creatine imathanso kukuthandizani pakulimbitsa thupi kwambiri mukakhala pa keto.

Mukamachita masewera olimbitsa thupi kwambiri, thupi lanu limatha kumaliza Glucose wamagazi. Kenako imakoka masitolo a glycogen kuti apeze mphamvu.

Glycogen, njira yosungiramo glucose, imasungidwa makamaka mu minofu ya minofu. Panthawi yolimbitsa thupi kapena Kusala kudya, minofu ya glycogen iyi imasinthidwa kukhala shuga (glycogenolysis) ndiyeno imatulutsidwa m'magazi kuti ikwaniritse zosowa zanu za shuga.

Creatine imathandizira kupanga ndikusunga masitolo a glycogen a minofu. Mwa kuyankhula kwina, creatine imathandizira dongosolo lanu losungira mphamvu ( ¹² ).

Phindu ili lingakhale lothandiza mu a Zakudya zama carbohydrate zoletsa ketogenic. Chifukwa chakuti ma carbohydrate amakhala ochepera pazakudya za ketogenic, mumakhala ndi shuga wocheperako kuti muwonjezere masitolo anu a glycogen.

Ndipo pamene thupi lanu likhoza kupanga shuga wake (ndi kubwezeretsa glycogen) kupyolera gluconeogenesis, maselo anu akatulutsa shuga wawowawo, izi sizingakhale zokwanira pakuchita masewera olimbitsa thupi.

Chilichonse chomwe chimapangitsa kuti minofu ya glycogen isungidwe ndikusamalidwa ndizofunikira kwa anthu achangu pazakudya za ketogenic.

Creatine kwa thanzi lachidziwitso

Creatine ndi yabwino kwa ubongo wanu. Creatine supplementation ikhoza kupititsa patsogolo chidziwitso chanu m'njira zosiyanasiyana:

• Kukana maganizo. Creatine imawonjezera kupirira kwamalingaliro: mutha kugwira ntchito zolemetsa kwa nthawi yayitali osatopa ( ¹³ ).
• Kulephera kugona. Creatine imateteza luso lanu lochita ntchito zovuta mukamasowa kugona ( ¹⁴ ). Zimathandizanso kuti anthu azigwirizana mwathupi mwa othamanga omwe sagona tulo ( ¹⁵ ).
• Kukalamba kwaubongo. Okalamba omwe adatenga creatine adawonetsa kusintha kwa kukumbukira komanso kuthekera kwapamalo ( ¹⁶ ).

Creatine ili ndi china chake kwa aliyense. Ndi zabwino kwa ubongo wanu monga momwe ziliri ndi thupi lanu.

zotsatira zoyipa za creatine

Creatine imawerengedwa bwino ndipo ilibe zotsatirapo zoyipa. Ofufuza achita kafukufuku kwa anthu omwe adatenga creatine tsiku lililonse kwa zaka zinayi, popanda zotsatira zoyipa ( ¹⁷ ).

Kwa nthawi ndithu, ofufuza akuda nkhawa kuti creatine ikhoza kuwononga impso. Iwo ankaganiza kuti creatine imasanduka creatinine m'thupi lanu, ndipo kuchuluka kwa creatinine ndi chizindikiro cha matenda a impso.

Komabe, kafukufuku angapo adapeza kuti creatine sichivulaza impso ( ¹⁸ ) ( ¹⁹ ).

Ndikoyenera kudziwa kuti creatine ingapangitse kupindula pang'ono mu kulemera kwa madzi ( ²⁰ ). Creatine imapangitsa minofu yanu kusunga madzi ochulukirapo, zomwe zimathandiza kusunga mphamvu zambiri ndikulimbikitsa kukula kwa minofu ( ²¹ ).

Kulemera kwa madzi kumachepetsedwa mukangosiya kumwa creatine.

Choncho, kutenga creatine kwa zaka zinayi kumawoneka ngati kotetezeka, pambali pa kulemera kwa madzi.

Ndi mtundu wanji wa creatine (ndi kuchuluka kwake) muyenera kumwa?

Pali mitundu yambiri ya creatine pamsika, kuphatikiza:

• Creatine Monohydrate (Micronized Creatine): Muyezo, mawonekedwe otsika mtengo omwe amapezeka muzowonjezera zambiri (komanso mawonekedwe omwe amaphunziridwa m'mayesero ambiri aumunthu).
• Creatine Hydrochloride (Creatine HCL): Creatine womangidwa ku hydrochloric acid.
• Liquid Creatine - Moyo wa alumali wamfupi, wosagwira ntchito pamasewera othamanga ( ²² ).
• Buffered Creatine: Yopanda mphamvu kuposa monohydrate yopindulitsa minofu ( ²³ ).
• Creatine ethyl ester: Creatine yomangidwa ku molekyulu ya mowa, palibe mwayi kuposa monohydrate ( ²⁴ ).
• Creatine Citrate (kapena Nitrate, Malate, Gluconate): Mafomuwa amakhala ndi zotsatira zofanana ndi monohydrate kapena alibe kafukufuku kuti adziwe.

Creatine monohydrate ndiye mtundu wabwino kwambiri wa creatine

Pali njira zambiri zokwera mtengo zomwe zimatengera kuyamwa kwabwinoko, zotulukapo zachangu, ndi zina zambiri, koma kafukufukuyu sagwirizana nazo.

Creatine monohydrate imapezeka kwambiri ndipo imakhala yotsika mtengo kwambiri ya ufa wa creatine pamsika.

Pankhani ya mlingo wa creatine, muli ndi njira ziwiri. Muyenera kupanga kuchuluka kwa creatine mu minofu yanu musanayambe kuwona zopindulitsa. Mutha kuchita m'njira ziwiri:

1. Creatine Kutsegula gawo. Tengani 5 magalamu a creatine kanayi pa tsiku (20 magalamu/tsiku lonse) kwa sabata imodzi. Pambuyo pake, tsitsani mlingo umodzi wa magalamu 5 m'mawa uliwonse kuti musunge kuchuluka kwa creatine. Iyi ndi njira yachangu kwambiri yoyambira kupeza mapindu a creatine, koma panthawi yotsitsa anthu ena amamva kupweteka kwamutu komanso kumva kuti alibe madzi.
2. Palibe gawo lolipiritsa. Mutha kudumpha gawo lotsitsa ndikungotenga 5 magalamu a creatine patsiku, kuyambira pachiyambi. Zopindulitsa zidzatenga pafupifupi mwezi umodzi kuti ziwonekere, koma mutha kupewa mutu ndi kutaya madzi m'thupi panthawi yotsegula ( ²⁵ ). Simudzawona zotsatira zazikulu pakanthawi kochepa.

Creatine: Kumaliza

Creatine ndi njira yotetezeka yopangira minofu, kuwonjezera kupirira kwanu, komanso kupititsa patsogolo ntchito za ubongo.

Mwachidule, creatine:

• Zimachokera m'thupi lanu (~ 1 g / tsiku) komanso kuchokera ku zakudya zanu (~ 1 g / tsiku).
• Amasungidwa mu minofu ngati phosphorylcreatine, yomwe imalepheretsa ATP kuti ipititse patsogolo mphamvu.
• Mangani mphamvu ndi minofu misa, ngakhale akuluakulu.
• Kumawonjezera mphamvu zophulika panthawi yaifupi, yolimbitsa thupi kwambiri.
• Itha kupititsa patsogolo kupirira kudzera mu glycogen wowonjezera (yothandiza kwa othamanga a keto).
• Imawonjezera kugwira ntchito kwachidziwitso kubwezera kulephera kugona komanso kukalamba kwachidziwitso.
• Palibe zotsatira zenizeni za creatine supplementation: sizimawononga impso, koma zimatha kuwonjezera kusungirako madzi.
• Imatengedwa ngati creatine monohydrate pafupifupi 5 magalamu patsiku.

Creatine ndi imodzi mwazowonjezera zodalirika kuti muwonjezere masewera anu.

Ndi chakumwa chowonjezera pamasewera a keto chokhala ndi creatine, nthambi za amino acid, ma electrolyte, ma ketoni akunja, ndi zina zowonjezera zofufuzidwa bwino zolimbitsa thupi.