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Kachasị mma Micronized Creatine Monohydrate maka Ike & ntachi obi
Creatine monohydrate abụrụla ihe mgbakwunye dị mkpa maka ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi na-achọ ịkwalite ike na ntachi obi ha. N'ime ụdị dị iche iche dị, ndị kacha mma micronized creatine monohydrate ntụ ntụ enwetala nnukwu ewu ewu n'ihi nnabata ya na ịdị irè ya dị elu. Edemede a na-enyocha uru nke micronized creatine, mmetụta ọ na-enwe na uto akwara na arụmọrụ, yana otu esi ahọrọ mgbakwunye kwesịrị ekwesị maka ebumnuche ahụike gị.
Kedu ka ntụ ntụ Creatine Micronized si eme ka ike dị mma?
Micronized creatine ntụ ntụ bụ ụdị ala dị mma nke creatine monohydrate, na-ebute ụmụ irighiri ihe ruru ugboro 20 karịa creatine mgbe niile. Nke a microscopic size na-enye ọtụtụ uru:
- Mmanya Absorption: The nta ahụ na-enye ohere ka mma mgbasa na mmiri mmiri na mma oriri site ahu.
- Mbelata ahụ erughị ala mgbari nri: Micronized creatine anaghị akpata ọgbụgbọ ma ọ bụ iwe iwe ma e jiri ya tụnyere creatine mgbe niile.
- Enwetala bioavailability: Ọtụtụ n'ime ihe mgbakwunye ahụ na-erute uru ahụ gị, na-eme ka mmetụta ya dịkwuo elu.
Mgbe a bịara n'ịkwalite ike, micronized creatine na-arụ ọrụ site n'ịbawanye nnweta phosphocreatine na sel anụ ahụ. Ngwakọta a na-arụ ọrụ dị oke mkpa na mweghachi ngwa ngwa nke ATP (adenosine triphosphate), isi iyi ike maka mkpụkọ akwara. Site n'ịkwalite ọkwa phosphocreatine, micronized creatine na-enyere ndị na-eme egwuregwu aka ime ugboro ugboro dị elu ma bulie ibu dị arọ karị, n'ikpeazụ na-eduga n'ịbawanye ike n'ime oge.
Nnyocha egosiwo na mgbakwunye creatine nwere ike ibute mmụba dị ukwuu na ike kachasị. Otu meta-analysis nke e bipụtara na Journal of Strength and Conditioning Research chọpụtara na ndị mmadụ na-ewere creatine nwere nkezi mmụba nke 8% na ike kachasị ma e jiri ya tụnyere ndị na-ewere placebo.
Sayensị dị n'azụ Micronized Creatine na uto akwara
The kacha mma micronized creatine monohydrate ntụ ntụ ọ bụghị naanị na-eme ka ike dịkwuo elu kamakwa ọ na-ekerekwa òkè dị mkpa n'ịkwalite uto akwara. Usoro n'azụ usoro a nwere ọtụtụ akụkụ:
- Mpịakọta cell: Creatine na-adọta mmiri n'ime mkpụrụ ndụ akwara, na-eme ka ha zaa. Mmụba mkpụrụ ndụ a na-abawanye nwere ike ịkpalite njikọ protein ma gbochie ndakpọ protein, na-akwalite ebe anabolic maka uto akwara.
- Arụmọrụ mgbatị ahụ emelitere: Site n'ikwe ka ọrụ ike dị elu karị n'oge ọzụzụ ọzụzụ, creatine na-akpali uto nke anụ ahụ n'ụzọ na-enweghị isi site n'ịbawanye esemokwu n'ibu na nrụgide metabolic.
- Nzaghachi Hormonal: Ụfọdụ ọmụmụ na-atụ aro na creatine supplementation nwere ike ịbawanye ọkwa nke homonụ anabolic dị ka IGF-1, na-akwalite hypertrophy muscle.
- Mgbalite Cell Satellite: E gosiputara Creatine iji kwalite ọrụ nke sel satịlaịtị, nke dị oke mkpa maka nrụzi akwara na uto.
Nnyocha e bipụtara na Medicine & Science in Sports & Exercise gosipụtara na isiokwu ndị jikọtara mgbakwunye creatine na ọzụzụ nguzogide nwetara nnukwu ahụ anụ ahụ karịa izu iri na abụọ ma e jiri ya tụnyere ndị na-eji placebo. Otu creatine nwetara nkezi nke 12 pound nke uka siri ike, ebe otu placebo nwetara naanị 6.3 pound. Ụdị creatine nke micronized na-eme ka a na-abawanye uru ndị a na-ewuli ike n'ihi nnabata ya na iji ya eme ihe. Nke a na-eme kacha mma creatine monohydrate ntụ ntụ nhọrọ magburu onwe ya maka ndị mmadụ n'otu n'otu na-achọ ịkwalite uto muscle ha na ike ha.
Ịhọrọ mgbakwunye Micronized Creatine ziri ezi
Mgbe ị na-ahọrọ mgbakwunye micronized creatine, ekwesịrị ịtụle ọtụtụ ihe iji hụ na ị na-enweta ngwaahịa dị elu nke ga-eweta nsonaazụ kacha mma:
- ọchaChọọ ngwaahịa 100% dị ọcha micronized creatine monohydrate na-enweghị ihe mgbakwunye ma ọ bụ ihe ndozi.
- Nnwale nke ndị ọzọ: Họrọ ihe mgbakwunye nke ụlọ nyocha ndị nọọrọ onwe ha nwalere maka ịdị mma na ịdị ọcha.
- Ngwunye akụkụ: Ezi micronized creatine kwesịrị inwe akụkụ nke 6.5 micrometers ma ọ bụ ihe na-erughị ya.
- Aha Akara: Họrọ ụdị ahaziri nke ọma nwere akụkọ ihe mere eme nke imepụta ihe mgbakwunye dị elu.
- uru: Tụlee ọnụ ahịa ọ bụla n'otu ije ozi iji hụ na ị na-enweta ezigbo ego n'emebighị mma.
Ọ dị mkpa ịmara na ebe ọtụtụ ụdị na-ekwu na ha na-enye creatine "micronized", ọ bụghị ngwaahịa niile ka ekepụtara nhata. Ụfọdụ nwere ike iji okwu ahụ n'enweghị ihe ọ bụla na-enyeghị ngwaahịa micronized n'ezie. Iji hụ na ị na-enweta ezigbo micronized creatine, chọọ ụdị ndị na-akọwapụta usoro micronization ha ma ọ bụ nha nha.
N'ihe banyere usoro onunu ogwu, ọkọlọtọ ọkọlọtọ maka mgbakwunye creatine na-agụnye usoro ntinye nke gram 20 kwa ụbọchị maka ụbọchị 5-7, na-esote usoro mmezi nke gram 3-5 kwa ụbọchị. Otú ọ dị, na kacha mma creatine monohydrate ntụ ntụ, ụfọdụ ndị ọrụ na-achọpụta na ha nwere ike nweta nsonaazụ yiri ya na obere doses dị ntakịrị n'ihi mmụba ya ka mma. Cheta na nkwụsi ike bụ isi mgbe ị na-eji mgbakwunye creatine. Iri nri kwa ụbọchị ọ dị mkpa iji nọgide na-enwe ọkwa creatine muscle dị elu ma nweta uru zuru oke nke mgbakwunye ahụ.
mmechi
Micronized creatine monohydrate pụtara dị ka ihe mgbakwunye pụrụ iche maka ndị na-achọ ịkwalite ike ha, ntachi obi na uto akwara. Mmụba ya nke ọma na mbelata ihe ize ndụ nke erughị ala mgbari nri na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi. Site n'ịghọta sayensị dị n'azụ micronized creatine na ịhọrọ ngwaahịa dị elu, ị nwere ike ịbawanye nsonaazụ ọzụzụ gị wee nweta ebumnuche ahụike gị nke ọma.
Ọ bụrụ na ị nwere mmasị n'ịbanye kacha mma micronized creatine monohydrate ntụ ntụ n'ime usoro mgbakwunye gị ma ọ bụ chọọ ịmatakwu gbasara mpụta ahịhịa eke nwere ike ịkwado njem ahụike na ahụike gị, egbula oge ịkpọtụrụ anyị ozi@sxrebecca.com. Ndị otu ndị ọkachamara anyị dị njikere ịnye gị ndụmọdụ ahaziri onwe ya na ngwaahịa dị elu iji kwado ebumnuche ọdịmma gị.
References
1. Buford, TW, et al. (2007). International Society of Sports Nutrition ọnọdụ guzoro: creatine supplementation na mmega ahụ. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 4(1), 6.
2. Cooper, R., et al. (2012). Mgbakwunye Creatine nwere echiche akọwapụtara maka mmega ahụ / egwuregwu: mmelite. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 9(1), 33.
3. Kreider, RB, et al. (2017). International Society of Sports Nutrition ọnọdụ guzoro: nchekwa na arụmọrụ nke creatine supplementation na mmega ahụ, egwuregwu, na ọgwụ. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 14(1), 18.
4. Rawson, ES, & Volek, JS (2003). Mmetụta nke mgbakwunye creatine na ọzụzụ nguzogide na ike akwara na ịrụ ọrụ ibu ibu. Akwụkwọ akụkọ nke ike & nyocha ọnọdụ, 17 (4), 822-831.
5. Willoughby, DS, & Rosene, JM (2003). Mmetụta nke creatine ọnụ na ọzụzụ mgbochi na nkwupụta ihe nchịkwa myogenic. Nkà mmụta ọgwụ na sayensị na egwuregwu na mmega ahụ, 35 (6), 923-929.
