Izinzuzo Ezingu-5 Ezinamandla Zokwengeza I-Creatine

Kunesizathu sokuthi izithasiselo ze-creatine zibe yisisekelo emphakathini wokuphakamisa izinsimbi amashumi eminyaka: Isebenza ngempela ukukhulisa imisipha, amandla emisipha, nokusebenza kwezemidlalo jikelele.

I-Creatine supplementation nayo ifundwe kahle. Izivivinyo eziningi zemitholampilo zisekela i-creatine monohydrate, uhlobo oludume kakhulu lwe-creatine, njengesithasiselo esinamandla sokuqeqesha esinemiphumela emincane noma engabibikho. Kuyilungele ingqondo yakho.

Nakhu okudingeka ukwazi mayelana ne-creatine: indlela i-creatine esebenza ngayo, izinzuzo ze-creatine, imiphumela emibi ye-creatine, kanye nendlela yokuyithatha. Ake siqale ngezisekelo.

Yini i-creatine?

I-Creatine iyi-peptide (i-mini-protein) ekhiqizwa umzimba wakho ngokwemvelo. Igcina i-creatine emisipha yakho, lapho isiza ukubuyisela amandla alahlekile ukuze imisipha yakho ikhiqize amandla amaningi ( ¹ ).

Imisipha yakho isebenza ku-adenosine triphosphate (ATP). Uma umzimba wakho uyimoto, i-ATP inguphethiloli; shayela konke okwenzayo. Futhi ukwengeza nge-creatine kufana nokukhulisa usayizi wethangi lakho likaphethiloli.

Ukwengezwa kwe-Creatine kuvumela imisipha yakho ukuthi igcine i-ATP eyengeziwe futhi kusiza ukugcwalisa i-ATP echithiwe ukuze ukwazi ukuyisebenzisa futhi.

Izinso nesibindi zisebenza ndawonye ukukhiqiza i-creatine nsuku zonke ( ² ). Futhi uthola i-creatine ekudleni kwakho, ikakhulukazi uma udla inyama eluhlaza noma inhlanzi. I-Sushi ne-steak yimithombo emihle kakhulu ye-creatine yokudla.

Kodwa-ke, indlela elula kakhulu yokwandisa i-creatine ukuthatha isithasiselo se-creatine. Kunezinzuzo ezithile eziyingqayizivele uma ukhulisa i-creatine egcinwe emisipha yakho.

Izinzuzo ezi-5 zokwengeza i-creatine

I-Creatine yamandla nesisindo semisipha

I-Creatine ikusiza ukuthi uqine futhi wakhe imisipha ngokushesha, kuhlanganiswe nokuqeqeshwa kokumelana.

Ama-weightlifters athatha i-creatine abonise ukukhuphuka okungu-8% kumandla amakhulu kanye nokwenyuka okungu-14% senani eliphezulu lokuphindaphinda kusethi eyodwa yokuphakamisa okusindayo ( ³ ). Kuyaphawuleka.

I-Creatine iphinde ikhulise imisipha. Izithako ze-Creatine zivuselela i-insulin-like growth factor 1 (IGF-1), i-hormone yokukhula eyandisa ukuhlanganiswa kwamaprotheni. Ngamanye amazwi, ukukhulisa i-IGF-1 yakho nge-creatine kusho ukuthi imisipha yakho iba namandla futhi ilulame ngokushesha ( ⁴ ).

Umehluko awuyona into encane, noma: Abantu abathatha i-creatine bathola cishe amakhilogremu angu-4 omsipha phakathi namasonto ayisikhombisa okuqeqeshwa kwamandla ( ⁵ ).

I-Creatine yamandla nokuqhuma

I-Creatine ingase futhi ithuthukise ikhono lakho lokwenza ukujima okufushane, okuqhumayo njengokugijima, ukuphakamisa izinsimbi, noma ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT).

Ekuhlaziyweni kwe-meta, abacwaningi bathola ukuthi abasubathi abengezwe nge-creatine benze kangcono ekuzilolongeni okungaphansi kwemizuzwana engama-30 ( ⁶ ), nakuba izinzuzo zingazange zidlulele ekuzilolongeni okwengeziwe okusekelwe ekuphikiseni.

Olunye ucwaningo lwathola ukuthi abantu abathatha i-creatine babonise ukuthuthuka okukhulu kakhulu ekugijimeni futhi bakhiqize amandla emisipha engeziwe ( ⁷ ).

I-Creatine iphinde yacindezela ukuvuvukala futhi yandisa amaprotheni synthesis ngemva kokuzivocavoca. Lokho kusho ukukhula okwengeziwe kwemisipha kanye nokululama ngokushesha.

i-creatine yokukhuthazela

Akucaci kahle ukuthi i-creatine ilungele ukubekezela. Ezinye izifundo zithole umphumela ( ⁸ ). Abanye abanayo ( ⁹ ).

Kolunye ucwaningo, abacwaningi bathola ukuthi nakuba ukwesekwa kwe-creatine kwandisa izitolo ze-muscle creatine kanye nevolumu ye-plasma kubagibeli bamabhayisikili besilisa abangu-12, kwakungekho. akukho mphumela ekusebenzeni ekupheleni komdlalo omude wamabhayisikili ( ¹⁰ ).

Elinye iqembu labacwaningi, nokho, lithole ukuthi abadlali be-softball abathatha i-creatine babenokukhuthazela okukhulu kwemisipha ( ¹¹ ).

I-Creatine ingasiza noma ingasiza ngokukhuthazela. Uma unentshisekelo ku-creatine yokuqeqeshwa kokumelana, ungahlala ukala ukusebenza kwakho ngokuvula noma ukuvala i-creatine futhi ubone ukuthi iyakunikeza yini amandla.

I-Creatine yokusebenza ekudleni kwe-ketogenic

I-Creatine ingakusiza futhi ngokujima okukhulu ngenkathi uku-keto.

Uma uzivocavoca kakhulu, umzimba wakho ugcina usuyiqeda amandla ushukela wegazi. Ibe isidonsa ezitolo ze-glycogen ukuze ithole amandla.

I-Glycogen, uhlobo lokugcina lweglucose, igcinwa ngokuyinhloko ezicubu zemisipha. Ngesikhathi sokuzivocavoca noma Ukuzila ukudla, le glycogen yemisipha iguqulwa ibe ushukela (glycogenolysis) bese idedelwa egazini ukuze ihlangabezane nezidingo zakho zikashukela.

I-Creatine isiza ukuhlanganisa futhi igcine izitolo ze-muscle glycogen. Ngamanye amazwi, i-creatine ithuthukisa uhlelo lwakho lokugcina amandla ( ¹² ).

Le nzuzo ingaba usizo ku-a Ukudla kwe-ketogenic okukhawulelwe kwe-carbohydrate. Ngenxa yokuthi ama-carbohydrate avunyelwe kakhulu ekudleni kwe-ketogenic, une-glucose encane etholakalayo ukuze ugcwalise izitolo zakho ze-glycogen.

Futhi ngenkathi umzimba wakho ungazenzela owawo ushukela (futhi ugcwalise i-glycogen) ngawo i-gluconeogenesis, lapho amangqamuzana akho ekhiqiza i-glucose yawo, le nqubo ingase inganele ekuhlangabezaneni nezidingo ezijulile zezemidlalo.

Noma yini ethuthukisa ukugcinwa nokugcinwa kwe-muscle glycogen iyinto efiselekayo kubantu abakhuthele ekudleni kwe-ketogenic.

I-Creatine yempilo yengqondo

I-Creatine nayo ilungele ubuchopho bakho. I-Creatine supplementation ingathuthukisa ukusebenza kwakho kwengqondo ngezindlela ezahlukene:

• Ukuphikiswa kwengqondo. I-Creatine ikhulisa ukukhuthazela kwengqondo: ungenza imisebenzi enzima ngokwengqondo isikhathi eside ngaphandle kokukhathala ( ¹³ ).
• Ukungalali kahle I-Creatine igcina ikhono lakho lokwenza imisebenzi eyinkimbinkimbi lapho ungalali ( ¹⁴ ). Iphinde ithuthukise ukusebenzisana ngokomzimba kubasubathi abangalali ( ¹⁵ ).
• Ukuguga kobuchopho. Abantu abadala abathatha i-creatine babonise ukuthuthuka kwenkumbulo nekhono lendawo ( ¹⁶ ).

I-Creatine inokuthile kwawo wonke umuntu. Ilungele ubuchopho bakho njengoba ilungele umzimba wakho.

imiphumela emibi ye-creatine

I-Creatine ifundwe kahle futhi ayinayo imiphumela emibi kakhulu. Abacwaningi benze ucwaningo kubantu abathatha i-creatine nsuku zonke kuze kube iminyaka emine, ngaphandle kwemiphumela emibi ( ¹⁷ ).

Okwesikhathi esithile, abacwaningi babekhathazekile ngokuthi i-creatine ingase ibangele ukulimala kwezinso. Babecabanga ukuthi i-creatine ishintsha ibe i-creatinine emzimbeni wakho, futhi i-creatinine ephakeme iwuphawu lwesifo sezinso.

Kodwa-ke, izifundo ezimbalwa zathola ukuthi i-creatine ayizilimazi izinso ( ¹⁸ ) ( ¹⁹ ).

Kumele kuqashelwe ukuthi i-creatine ingabangela ukuzuza okuncane kwesisindo samanzi ( ²⁰ ). I-Creatine yenza imisipha yakho igcine amanzi amaningi, okusiza ukugcina amandla amaningi futhi kukhuthaze ukukhula kwemisipha ( ²¹ ).

Isisindo samanzi sincishiswa ngokushesha ngemva kokuyeka ukuthatha i-creatine.

Ngakho-ke, ukuthatha i-creatine kuze kube iminyaka emine kubonakala kuphephile, ngaphandle kokuthola isisindo samanzi.

Iluphi uhlobo lwe-creatine (futhi lungakanani) okufanele uluthathe?

Kunezinhlobo eziningi ze-creatine emakethe, okuhlanganisa:

• I-Creatine Monohydrate (I-Micronized Creatine): Ifomu elijwayelekile, elingabizi elitholakala ezithasiselweni eziningi (futhi ifomu elifundwa ezivivinyweni eziningi zabantu).
• I-Creatine Hydrochloride (i-Creatine HCL): I-Creatine iboshelwe ku-hydrochloric acid.
• I-Liquid Creatine - Impilo yeshalofu emfushane, ayisebenzi enzuzweni yokusebenza kwezemidlalo ( ²² ).
• I-Buffered Creatine: Ayisebenzi kakhulu kune-monohydrate ukuze kuzuze imisipha ( ²³ ).
• I-Creatine ethyl ester: I-Creatine iboshelwe ku-molecule yotshwala, ayikho inzuzo kune-monohydrate ( ²⁴ ).
• I-Creatine Citrate (noma i-Nitrate, i-Malate, iGluconate): Lawa mafomu angaba nemiphumela efanayo njenge-monohydrate noma aswele ucwaningo ukuze afinyelele iziphetho.

I-Creatine monohydrate iwuhlobo oluhle kakhulu lwe-creatine

Kukhona inala yezinye izindlela ezibizayo ezibonisa ukumuncwa okungcono, imiphumela esheshayo, njll., kodwa ucwaningo alusekeli noma iyiphi yazo.

I-Creatine monohydrate itholakala kabanzi futhi kwenzeka iyimpushana eshibhile ye-creatine emakethe.

Uma kukhulunywa ngomthamo we-creatine, unezinketho ezimbili. Kufanele wakhe inani elithile le-creatine emisipha yakho ngaphambi kokuba uqale ukubona izinzuzo. Ungakwenza ngezindlela ezimbili:

1. isigaba sokulayisha i-creatine. Thatha amagremu ama-5 e-creatine kane ngosuku (ingqikithi yamagremu angama-20/usuku) isonto elilodwa. Ngemva kwalokho, yehla kumthamo owodwa wamagremu angu-5 njalo ekuseni ukuze ugcine amazinga aphezulu e-creatine. Lena indlela eshesha kakhulu yokuqala ukuthola izinzuzo ze-creatine, kodwa ngesikhathi sokulayisha abanye abantu baphathwa yikhanda futhi bazizwe bephelelwe amanzi emzimbeni.
2. Asikho isigaba sokushaja. Ungeqa isigaba sokulayisha bese uthatha amagremu angu-5 e-creatine ngosuku, zisuka nje. Izinzuzo zokusebenza zizothatha cishe inyanga ukuthi zivele, kodwa ungagwema ukuphathwa yikhanda nokuphelelwa amanzi emzimbeni ngesikhathi sokulayisha ( ²⁵ ). Ngeke ubone imiphumela ebalulekile esikhathini esifushane.

I-Creatine: Isiphetho

I-Creatine iyindlela ephephile yokwakha imisipha, yandise ukukhuthazela kwakho, futhi ithuthukise nokusebenza kobuchopho.

Ngamafuphi, i-creatine:

• Iphuma emzimbeni wakho (~1 g/ngosuku) futhi nasekudleni kwakho (~1 g/ngosuku).
• Igcinwa emisipha njenge-phosphorylcreatine, evimbela i-ATP ukuthuthukisa ukugeleza kwamandla.
• Yakha amandla nemisipha, nakubantu abadala.
• Khulisa amandla okuqhuma ngesikhathi sokuzivocavoca okufushane, okuphezulu.
• Ingase ithuthukise ukukhuthazela nge-glycogen ethuthukisiwe (ewusizo kubasubathi be-keto).
• Ikhuphula ukusebenza kwengqondo ukuze kunxeshezelwe ukuntula ubuthongo nokuguga kwengqondo.
• Ayikho imiphumela emibi yangempela ye-creatine supplementation: ayilimazi izinso, kodwa ingandisa ukugcinwa kwamanzi.
• Ithathwa kangcono njenge-creatine monohydrate cishe amagremu ama-5 ngosuku.

I-Creatine ingesinye sezithako ezithembeke kakhulu zokwandisa ukusebenza kwakho kwezemidlalo.

Kuyisiphuzo se-keto sports supplement esine-creatine, i-branched-chain amino acid, ama-electrolyte, ama-ketone angaphandle, nezinye izithasiselo zokujima ezicwaningwe kahle.