5 Mabhenefiti Akasimba eCreatine Supplementation

Pane chikonzero chekugadzira chekuwedzera chave chiri chakanyanya munharaunda yekusimudza uremu kwemakumi emakore: Inoshanda chaizvo kuwedzera tsandanyama, simba remhasuru, uye kuita kwese kwemitambo.

Creatine supplementation inodzidzwawo zvakanaka. Miedzo yakawanda yemakiriniki inotsigira creatine monohydrate, iyo inonyanya kufarirwa fomu yekugadzira, seyekuwedzera ine simba yekudzidzisa isina mhedzisiro. Zvakatonakira uropi hwako.

Hezvino izvo zvaunoda kuziva nezve creatine: mashandiro anoita creatine, mabhenefiti e creatine, mhedzisiro yekuumba, uye maitiro ekuitora. Ngatitangei nezvinokosha.

Chii chinonzi creatine?

Creatine ipeptide (mini-protein) inogadzirwa nemuviri wako. Inochengeta creatine mumhasuru dzako, uko inobatsira kudzoreredza simba rakaraswa kuitira kuti tsandanyama dzako dzigone kuburitsa simba rakawanda ( ¹ ).

Tsandanyama dzako dzinomhanya paadenosine triphosphate (ATP). Kana muviri wako uri mota, ATP ndiyo huni; fambisa zvese zvaunoita. Uye kuwedzera ne creatine kwakafanana nekuwedzera saizi yetangi rako regesi.

Creatine supplementation inobvumira mhasuru dzako kuchengetedza yakawanda ATP uye inobatsira kuzadza ATP yakashandiswa kuitira kuti ugone kuishandisa zvakare.

Itsvo nechiropa zvinoshanda pamwechete kugadzira creatine zuva nezuva ( ² ) Iwe zvakare unowana creatine kubva mukudya kwako, kunyanya kana iwe uchidya nyama mbishi kana hove. Sushi uye steak ndiwo akanakisa masosi ezvekudya creatine.

Nekudaro, nzira iri nyore yekuwedzera creatine ndeye kutora creatine supplement. Pane mamwe mabhenefiti akasiyana kana iwe uchiwedzera creatine yakachengetwa mumhasuru dzako.

5 mabhenefiti e creatine supplementation

Creatine yesimba uye tsandanyama

Creatine inokubatsira kuti uwedzere kusimba uye kuvaka tsandanyama nekukurumidza, mukubatana nekudzidzira kuramba.

Weightlifters inotora creatine yakaratidza kuwedzera kwe8% kwesimba guru uye 14% kuwedzera kwenhamba huru yekudzokorora mune imwe seti yekusimudza zvinorema. ³ ) Zvakanyanya kukosha.

Creatine inowedzerawo tsandanyama. Creatine supplements inokurudzira insulini-yakafanana nekukura chinhu 1 (IGF-1), hormone yekukura inowedzera mapuroteni synthesis. Mune mamwe mazwi, kuwedzera IGF-1 yako ne creatine zvinoreva kuti mhasuru dzako dzinosimba uye kupora nekukurumidza ( ⁴ ).

Musiyano hausi mudiki, kana: Vanhu vakatora creatine vakawana makirogiramu mana emhasuru mukati memavhiki manomwe ekudzidziswa kwesimba. ⁵ ).

Creatine yesimba uye kuputika

Creatine inogona zvakare kuvandudza kugona kwako kuita mapfupi, anoputika maekisesaizi sekumhanya, kusimudza uremu, kana yakakwirira-yakanyanya interval kudzidziswa (HIIT).

Mune meta-analysis, vaongorori vakawana kuti creatine-yakawedzerwa vatambi vakaita zvirinani mukurovedza muviri kweasingasviki 30 masekondi ( ⁶ ), kunyange zvazvo zvikomborero hazvina kuwedzera kune mamwe maitiro ekupikisa-based exercises.

Chimwe chidzidzo chakawana kuti vanhu vakatora creatine vakaratidza kuvandudzwa kukuru mukumhanya uye vakagadzira simba rakawanda remhasuru. ⁷ ).

Creatine zvakare yakadzvanya kuzvimba uye yakawedzera protein synthesis mushure mekurovedza muviri. Izvi zvinoreva kuwedzera kwemhasuru kukura uye kukurumidza kupora.

creatine yekutsungirira

Hazvina kujeka zvakanyanya kana creatine yakanakira kutsungirira. Zvimwe zvidzidzo zvakawana mhedzisiro ( ⁸ ) Vamwe havana ( ⁹ ).

Mune imwe ongororo, vaongorori vakawana kuti kunyangwe creatine supplementation yakawedzera tsandanyama creatine zvitoro uye plasma vhoriyamu mune gumi nemaviri evachovha mabhasikoro, yakanga isina. hapana mhedzisiro pamusoro pekuita pakupera kwenguva refu yebhasikoro bout ( ¹⁰ ).

Rimwe boka revatsvakurudzi, zvisinei, rakaona kuti vatambi veSoftball vakatora creatine vaiva nekutsungirira kwemasimba akawanda ( ¹¹ ).

Creatine inogona kana kusabatsira nekutsungirira. Kana iwe uchifarira creatine yekudzidzira kuramba, unogona kugara uchiyera kuita kwako nekudzima creatine uye woona kana ichikupa kusimudzira.

Creatine yekushanda pane ketogenic diet

Creatine inogona zvakare kukubatsira nekushanda kwakanyanya paunenge uri pa keto.

Paunenge uchisimbisa muviri, muviri wako unozopedza simba rako Ropa glucose. Inobva yakwevera pazvitoro zveglycogen kuti iwane simba.

Glycogen, iyo nzira yekuchengetedza yeglucose, inochengetwa zvakanyanya munyama yetsandanyama. Panguva yekurovedza muviri kana Kutsanya, iyi tsandanyama glycogen inoshandurwa kuita shuga (glycogenolysis) yobva yaburitswa muropa kuti isangane neshuga yako yeropa.

Creatine inobatsira kugadzira uye kuchengetedza tsandanyama glycogen zvitoro. Mune mamwe mazwi, creatine inovandudza yako simba rekuchengetedza system ( ¹² ).

Iyi bhenefiti inogona kubatsira mune a carbohydrate inorambidzwa ketogenic kudya. Nekuti macarbohydrates akanyanya kuremerwa pakudya kwe ketogenic, une shuga shoma inowanikwa kuti uwedzere zvitoro zvako zveglycogen.

Uye nepo muviri wako uchigona kugadzira glucose yavo (uye kuzadza glycogen) kuburikidza gluconeogenesis, kana masero ako achigadzira glucose yavo, maitiro aya anogona kunge asina kukwana kune zvakanyanya kudiwa zvemitambo.

Chinhu chipi nechipi chinonatsiridza tsandanyama glycogen kuchengetedza uye kugadzirisa kunodiwa kune vanhu vanoshanda pane ketogenic kudya.

Creatine yehutano hwekuziva

Creatine yakanakirawo uropi hwako. Creatine supplementation inogona kuvandudza mashandiro ako ekuziva nenzira dzakasiyana:

• Kuramba pfungwa. Creatine inowedzera kutsungirira kwepfungwa: unogona kuita mabasa anonetsa mupfungwa kwenguva yakareba pasina kuneta ( ¹³ ).
• Kushaya hope. Creatine inochengetedza kugona kwako kuita mabasa akaomarara kana uchinyimwa hope ( ¹⁴ ) Inovandudzawo kurongeka kwemuviri muvatambi vasina kurara ( ¹⁵ ).
• Kuchembera kweuropi. Vanhu vakura vakatora creatine vakaratidza kuvandudzwa kwendangariro uye kugona kwenzvimbo ( ¹⁶ ).

Creatine ine chimwe chinhu kune wese munhu. Yakanakira uropi hwako sezvazvakaita kumuviri wako.

creatine side effects

Creatine inodzidzwa zvakanaka uye haina mhedzisiro yakaipa. Vatsvakurudzi vakaita zvidzidzo muvanhu vakatora creatine zuva nezuva kusvika kumakore mana, pasina migumisiro yakaipa ( ¹⁷ ).

Kwenguva yakati, vaongorori vainetsekana kuti creatine inogona kukonzera kukuvara kweitsvo. Vakafunga kuti creatine inoshanduka kuita creatinine mumuviri wako, uye yakakwirira creatinine chiratidzo chechirwere cheitsvo.

Zvisinei, zvidzidzo zvakawanda zvakawana kuti creatine haikuvadzi itsvo ( ¹⁸ ) ( ¹⁹ ).

Izvo zvinofanirwa kucherechedzwa kuti creatine inogona kukonzera kuwana kudiki muhuremu hwemvura ( ²⁰ ) Creatine inokonzera mhasuru dzako kuchengetedza mvura yakawanda, iyo inobatsira kuchengetedza simba rakawanda uye inosimudzira kukura kwemhasuru ( ²¹ ).

Kurema kwemvura kunoderedzwa pakarepo mushure mekumira kutora creatine.

Naizvozvo, kutora creatine kweanosvika makore mana kunoratidzika kunge kwakachengeteka, kunze kwekuwana huremu hwemvura.

Ndeipi fomu ye creatine (uye yakawanda) yaunofanira kutora?

Kune akawanda marudzi e creatine pamusika, anosanganisira:

• Creatine Monohydrate (Micronized Creatine): Iyo yakajairwa, isingadhure fomu inowanikwa mune akawanda ekuwedzera (zvakare chimiro chakadzidzwa mumiyedzo yakawanda yevanhu).
• Creatine Hydrochloride (Creatine HCL): Creatine inosungirirwa kuhydrochloric acid.
• Liquid Creatine - Hupenyu hupfupi hwesherufu, isingaite mubairo wekuita kwemitambo ( ²² ).
• Buffered Creatine: Hapana inoshanda kupfuura monohydrate yekubatsira musuru ( ²³ ).
• Creatine ethyl ester: Creatine inosungirirwa kune doro molecule, hapana mukana pane monohydrate ( ²⁴ ).
• Creatine Citrate (kana Nitrate, Malate, Gluconate): Mafomu aya anogona kunge ane mhedzisiro yakafanana neiyo monohydrate kana kushaya tsvakiridzo yekutora mhedziso.

Creatine monohydrate ndiyo yakanakisa mhando ye creatine

Kune akawanda anodhura dzimwe nzira dzinotora zvirinani kunyura, kukurumidza mhedzisiro, nezvimwe, asi tsvakiridzo haitsigire chero ipi zvayo.

Creatine monohydrate inowanikwa zvakanyanya uye inoitika kuva yakachipa yekusika poda pamusika.

Kana zvasvika kune creatine dosage, une maviri sarudzo. Iwe unofanirwa kuvaka imwe chiyero che creatine mumhasuru yako usati watanga kuona mabhenefiti. Unogona kuzviita nenzira mbiri:

1. creatine loading phase. Tora magiramu mashanu e creatine kana pazuva (5 gramu / zuva rose) kwevhiki imwe. Mushure meizvozvo, donha kusvika kune imwechete 20-giramu dosi mangwanani ega ega kuchengetedza yakakwirira creatine mazinga. Iyi ndiyo nzira inokurumidza kutanga kuwana mabhenefiti ekugadzira, asi panguva yekurodha vamwe vanhu vanotemwa nemusoro uye vanonzwa kupera simba.
2. Hapana chikamu chekuchaja. Iwe unogona kusvetuka chikamu chekurodha uye kungotora magiramu mashanu e creatine pazuva, kubva pakutanga. Mabhenefiti ekuita anotora anenge mwedzi kuti aoneke, asi unogona kudzivirira misoro uye kupera simba mukati mechikamu chekurodha ( ²⁵ ) Iwe hauzooni zvakakosha mhedzisiro munguva pfupi.

Creatine: Mhedziso

Creatine inzira yakachengeteka yekuvaka tsandanyama, kuwedzera kutsungirira kwako, uye kunyange kuvandudza kushanda kwehuropi.

Muchidimbu, creatine:

• Inobva mumuviri wako (~ 1 g / zuva) uye zvakare kubva mukudya kwako (~ 1 g / zuva).
• Inochengetwa mumhasuru se phosphorylcreatine, iyo inobhura ATP kuvandudza kuyerera kwesimba.
• Vaka simba uye mhasuru misa, kunyangwe muvakuru vakuru.
• Kunowedzera simba rinoputika panguva pfupi, yepamusoro-simba maekisesaizi.
• Inogona kuvandudza kutsungirira kuburikidza nekuwedzerwa glycogen (inobatsira kune keto vatambi).
• Kunowedzera kugona kwekuziva kuripira kushaiswa hope uye kuchembera kwekuziva.
• Hapana chaiyo yakaipa mhedzisiro ye creatine supplementation: haina kukuvadza itsvo, asi inogona kuwedzera kuchengetwa kwemvura.
• Inonyanya kutorwa se creatine monohydrate paanenge magiramu mashanu pazuva.

Creatine ndechimwe chezvakavimbika zvekuwedzera kuti uwedzere kuita kwako kwemitambo.

Iyo keto yemitambo yekuwedzera chinwiwa chine creatine, branched-chain amino acids, electrolytes, exogenous ketones, uye zvimwe zvakanyatso tsvagurudzwa Workout supplements.