Kachasị mma Micronized Creatine ntụ ntụ: kwalite arụmọrụ gị

Ị na-achọ ịkwalite arụmọrụ egwuregwu gị ma wuo oke uru ahụ siri ike? Nke kacha mma micronized creatine monohydrate ntụ ntụ nwere ike ịbụ mgbakwunye nke ị na-achọ. Mgbakwunye a dị ike, nke sayensị kwadoro enwetala nnukwu ewu ewu n'etiti ndị na-eme egwuregwu, ndị na-arụ ọrụ ahụ, na ndị na-anụ ọkụ n'obi maka ike ya imeziwanye ike, mmepụta ike, na uto uru ahụ.

N'ime ntuziaka a zuru oke, anyị ga-enyocha uru nke micronized creatine monohydrate ntụ ntụ, kparịta usoro ọgwụgwọ kachasị mma, wee kwubie akụkọ ifo ndị a na-ahụkarị gbasara mgbakwunye a dị ịrịba ama. Ma ị bụ onye na-eme egwuregwu nwere ahụmahụ ma ọ bụ na ị na-amalite njem mgbatị ahụ gị, akụkọ a ga-enye nghọta bara uru iji nyere gị aka ime mkpebi ziri ezi gbasara itinye micronized creatine n'ime usoro mgbakwunye gị.

Kedu ihe na-eme Micronized Creatine Monohydrate karịa?

Micronized creatine monohydrate pụtara na ụdị creatine ndị ọzọ n'ihi mmụba ya na nnabata ya na bioavailability. Usoro micronization na-ebelata nha nke ụmụ irighiri ihe nke creatine, na-eme ka ọ dịrị gị mfe ịnweta ahụ gị ma jiri ya mee ihe. Nke a na-arụpụta ọtụtụ isi uru:

• Ngwọta emelitere: Micronized creatine na-agbaze ngwa ngwa n'ime mmiri mmiri, na-ebelata ohere nke ịkụkọta yana hụ na ahụmịhe ngwakọta dị nro.
• Mmanya Absorption: The nta urughuru size na-enye ohere maka ngwa ngwa na ndị ọzọ nke ọma absorption na eriri afọ, nwere ike na-eduga ná mma pụta.
• Mbelata ahụ erughị ala nke eriri afọ: Ụfọdụ ndị ọrụ na-akọpụta nsogbu mgbaze na micronized creatine ma e jiri ya tụnyere creatine monohydrate mgbe niile.
• Nkwụsi ike abawanyela: Micronized creatine na-eme ka ọ kwụsie ike na ngwọta, na-ejigide arụmọrụ ya ogologo oge.

Uru ndị a na-eme kacha mma micronized creatine monohydrate ntụ ntụ nhọrọ magburu onwe ya maka ndị mmadụ n'otu n'otu na-achọ ịbawanye uru ọrụ ha ma belata mmetụta ndị nwere ike ime.

Nnyocha egosiwo mgbe niile na mgbakwunye creatine nwere ike ibute mmụba dị ukwuu na ike, mmepụta ike, na oke ahụ. Otu meta-analysis nke e bipụtara na Journal of Strength and Conditioning Research chọpụtara na mgbakwunye creatine rụpụtara na nkezi mmụba nke 8% na arụmọrụ ike yana mmụba 14% na arụmọrụ ibuli ibu maka ugboro ugboro karịa atọ. Ọzọkwa, egosipụtara micronized creatine monohydrate iji kwalite mgbake n'etiti mgbatị ahụ dị elu. Nke a bara uru karịsịa maka ndị na-eme egwuregwu na-etinye aka n'egwuregwu na-achọ mgbawa ugboro ugboro nke ọrụ siri ike, dị ka sprinting, ibuli ibu, ma ọ bụ egwuregwu otu.

Usoro kachasị mma maka ntụ ntụ Creatine Micronized

Iji jirichaa uru nke kacha mma creatine monohydrate ntụ ntụ, ọ dị oke mkpa ịgbaso usoro ọgwụgwọ kwesịrị ekwesị. Ọ bụ ezie na mkpa onye ọ bụla nwere ike ịdịgasị iche, ụkpụrụ nduzi ndị a na-akwadokarị:

Usoro ntinye

Ọtụtụ ndị ọrụ na-ahọrọ usoro nbudata iji mejupụta ụlọ ahịa creatine muscle ngwa ngwa. Nke a na-agụnye ịṅụ 20-25 grams nke creatine kwa ụbọchị, kewara n'ime 4-5 nha nha, maka ụbọchị 5-7. Agbanyeghị, ọ dị mkpa iburu n'obi na usoro ibunye anaghị adị mkpa nke ukwuu yana nwere ike ibute ahụ erughị ala afọ n'ime ụfọdụ ndị mmadụ.

Usoro nlekọta

Mgbe usoro nbudata (ma ọ bụ ọ bụrụ na ịhọrọ ịwụpụ ya), usoro mmezi nke 3-5 grams kwa ụbọchị na-ezukarị iji nọgide na-enwe ọkwa creatine muscle dị elu. Enwere ike iwere nke a dị ka otu dose ma ọ bụ kewaa ya na obere doses n'ime ụbọchị dum.

Ntụle oge

Ọ bụ ezie na oge nke oriri creatine dị obere ka ọ dị oke egwu karịa nkwụsi ike, ụfọdụ nchọpụta na-egosi na ịbị creatine nso na mgbatị ahụ nwere ike inye uru ndị ọzọ. Otu nnyocha e bipụtara na Journal of the International Society of Sports Nutrition chọpụtara na iri creatine ozugbo tupu ọzụzụ na-eguzogide ọgwụ mere ka mmụba dị ukwuu na oke abụba na-enweghị abụba ma e jiri ya tụnyere ịṅụ ya n'oge ndị ọzọ nke ụbọchị.

Akụkọ ifo ndị a na-ahụkarị gbasara Creatine Monohydrate Debunked

N'agbanyeghi uru edeputara nke oma na profaịlụ nchekwa ya, ihe kacha mma creatine monohydrate ntụ ntụ ka dị iche iche akụkọ ifo na echiche na-ezighị ezi gbara ya gburugburu. Ka anyị leba anya n'ụfọdụ ndị a na-ahụkarị:

Ụgha 1: Creatine bụ steroid

Nke a bụ kpamkpam ụgha. Creatine bụ ihe sitere n'okike nke a na-ahụ n'ime obere nri n'ime ụfọdụ nri nke anụ ahụ na-emepụta. N'adịghị ka anabolic steroid, creatine anaghị emetụta ọkwa hormone ọ bụghịkwa ihe amachibidoro na egwuregwu.

Ụgha 2: Creatine na-akpata mmebi akụrụ

Ọtụtụ nchọpụta egosila na mgbakwunye creatine dị mma maka ndị nwere ahụike. Nyocha zuru oke nke e bipụtara na Journal of the International Society of Sports Nutrition kwubiri na ọ nweghị ihe akaebe sayensị iji kwado echiche ahụ na mgbakwunye creatine na-emebi ọrụ akụrụ na ndị nwere ahụike.

Echiche Ụgha nke atọ: Creatine na-akpata akpịrị ịkpọ nkụ na mgbakasị ahụ

N'adịghị ka nkwenye a, nchọpụta na-egosi na creatine nwere ike inwe mmetụta nchebe megide akpịrị ịkpọ nkụ na nrụgide okpomọkụ. Nnyocha e mere na Journal of Athletic Training chọpụtara na mgbakwunye creatine emeghị ka ọnya akwara ma ọ bụ mmerụ ahụ dị na ndị egwuregwu bọọlụ kọleji.

Echiche Ụgha 4: Creatine na-erite uru naanị ndị na-ewu ahụ

Ọ bụ ezie na creatine bụ n'ezie ewu ewu n'etiti bodybuilders, uru ya na-agbatị dị iche iche eme egwuregwu na ọbụna cognitive ọrụ. Nnyocha e mere egosiwo na creatine nwere ike imeziwanye arụmọrụ na nnukwu ike, egwuregwu obere oge ma nwee ike ịkwalite ọsọ nhazi nhazi na ebe nchekwa ọrụ.

Echiche Ụgha 5: Ị kwesịrị ịnyagharị creatine

Enweghị ihe akaebe sayensị na-akwado mkpa okirikiri creatine. Nnyocha e mere ogologo oge egosiwo na mgbakwunye creatine na-aga n'ihu dị mma ma dị irè maka ndị nwere ahụike.

mmechi

The kacha mma micronized creatine monohydrate ntụ ntụ bụ ihe mgbakwunye nwere ike, nyocha nke ọma nke nwere ike ịkwalite arụmọrụ egwuregwu, uto akwara, na mgbake. Ntinye ya dị elu na bioavailability na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị mmadụ na-achọ ịbawanye nsonaazụ ọzụzụ ha. Site n'ịgbaso usoro ọgwụgwọ kwesịrị ekwesị yana ịghọta eziokwu dị n'azụ akụkọ ifo ndị a na-ahụkarị, ị nwere ike nweta ikike zuru oke nke mgbakwunye a dị ịrịba ama. Dị ka ọ dị na mgbakwunye nri ọ bụla, ọ bụ ihe amamihe dị na ya ịkpọtụrụ onye ọkachamara ahụike tupu ịmalite usoro ọhụrụ, ọkachasị ma ọ bụrụ na ị nwere ọnọdụ ahụike dị adịbu.

Ị dịla njikere ibuga arụmọrụ gị n'ọkwa ọzọ? Tụlee itinye uzuzu creatine monohydrate micronized dị elu n'ime usoro mgbakwunye gị. Maka ozi ndị ọzọ gbasara ntụ ntụ micronized creatine monohydrate na ihe ndị ọzọ sitere na ahịhịa, biko kpọtụrụ anyị at ozi@sxrebecca.com.

References

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2. Alaka, JD (2003). Mmetụta nke mgbakwunye creatine na nhazi ahụ na arụmọrụ: meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.

3. 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, 6.

4. Greenhaff, PL (1997). Biochemistry na-edozi ahụ nke creatine. Akwụkwọ akụkọ nke Biochemistry Nutritional Biochemistry, 8 (11), 610-618.

5. Rawson, ES, & Volek, JS (2003). Mmetụta nke mgbakwunye creatine na ọzụzụ nguzogide na ike akwara na ịrụ ọrụ ibu ibu. Akwụkwọ akụkọ nke ike na nyocha ọnọdụ, 17 (4), 822-831.