Monohydrate Creatine dị ọcha kacha mma maka uto akwara

Ị na-achọ ịkwalite uto uru ahụ gị wee buru njem ahụike gị gaa n'ọkwa ọzọ? Elepụla anya karịa creatine monohydrate dị ọcha. Ihe mgbakwunye a dị ike abụrụla ihe dị mkpa na ụwa ahụike ruo ọtụtụ iri afọ, yana ezi ihe kpatara ya. N'ime ntuziaka a zuru oke, anyị ga-enyocha ihe kpatara ya kacha mma creatine monohydrate dị mkpa maka uru, otu o si akwado mgbake akwara, yana otu esi eme ka nsonaazụ gị dịkwuo elu.

Kedu ihe kpatara Creatine Monohydrate dị ọcha ji dị mkpa maka uru?

Dị ọcha creatine monohydrate bụ ihe na-agbanwe egwuregwu mgbe ọ na-abịa n'ịzụlite akwara na uru ike. Nke a bụ ihe kpatara eji were ya dịka ọkọlọtọ ọla edo na ụlọ ọrụ mgbatị ahụ:

Mmepụta ike emelitere

Creatine monohydrate na-arụ ọrụ dị mkpa na mmepụta ume n'ime sel akwara gị. Ọ na-enyere aka mejupụta adenosine triphosphate (ATP), isi iyi ike maka mkpụkọ akwara. Site na ịbawanye nnweta ATP, creatine na-enye gị ohere ịkwanye ike n'oge mgbatị ahụ gị, na-eduga n'ịba ụba akwara na uru ike.

Mmụba akwara

Otu n'ime mmetụta a na-ahụ anya nke mgbakwunye creatine bụ mmụba nke uru ahụ. Nke a na-eme n'ihi mmụba mmiri na-edobe n'ime mkpụrụ ndụ akwara, na-emepụta ọdịdị zuru oke na nke anụ ahụ. Ọ bụ ezie na mmụba mbụ a na-adabere na mmiri, ọ na-edobe ọnọdụ maka uto muscle ogologo oge site n'inye ebe obibi anabolic karịa.

Mmekọrịta Protein emelitere

Nnyocha egosila na creatine monohydrate nwere ike ịkpalite njikọ protein, usoro nke ahụ gị na-esi na-ewu anụ ahụ ọhụrụ. Site na ịkwalite usoro ndu a dị oke mkpa, creatine na-enye aka na uto na nrụzi ahụ.

Uru Hormonal

E gosiputara creatine monohydrate dị ọcha ka ọ na-emetụta homonụ anabolic n'ime ahụ. Ọ nwere ike inye aka ịbawanye ọkwa nke insulin-dị ka ihe na-eto eto 1 (IGF-1) wee belata myostatin, protein nke na-egbochi uto akwara. Milieu hormonal a na-emepụta ebe kachasị mma maka hypertrophy muscle.

Kedu otu Creatine Monohydrate dị ọcha si akwado mgbake akwara?

Ọ bụ ezie na a maara uru creatine na-eme ka ahụ ike, ọrụ ya na mgbake na-adọrọkwa mmasị. Nke a bụ ka kacha mma creatine monohydrate na-enyere aka mgbake muscle:

Ebelata mmebi akwara

Mmega ahụ siri ike nwere ike ime ka anya mmiri dị n'ime eriri akwara, na-eduga na mgbu na mbelata arụmọrụ. E gosipụtara Creatine iji belata mmebi ahụ nke mmega ahụ na-akpata, nke nwere ike ime ka akpụkpọ ahụ sel dị ike ma belata mbufụt.

Mmeju nke glycogen

Ejikọtala mgbakwunye creatine na nchekwa glycogen na-abawanye na akwara. Glycogen bụ isi iyi ike dị mkpa n'oge mmega ahụ, imeju ngwa ngwa nwere ike ibute mgbake ka mma n'etiti oge ọzụzụ.

Igwe mmiri na-ekpo ọkụ

Ngwongwo na-ejigide mmiri nke creatine ọ bụghị naanị na-eme ka anụ ahụ zuo oke kamakwa na-eme ka hydration cellular dịkwuo elu. Selụ nwere mmiri mmiri nke ọma na-enwekwu ike na-edozi ahụ ma kwadebere nke ọma iji nagide nrụgide nke ọzụzụ siri ike, na-eduga na mgbake ngwa ngwa.

Mbelata Oxidative Nchegbu

Mmega ahụ na-emepụta radicals n'efu, nke nwere ike ịkpata nrụgide oxidative ma gbochie mgbake. E gosipụtara Creatine nwere ihe ndị na-akpata antioxidant, nwere ike ibelata mmebi oxidative ma na-akwado mgbake ngwa ngwa.

Otu esi eme ka nsonaazụ ya dị ọcha na Creatine Monohydrate?

Iji nweta ihe kacha mma na ịdị ọcha gị kere monohydrate Mgbakwunye, tụlee atụmatụ ndị a:

Usoro ọgwụgwọ kacha mma

Usoro usoro dosing kacha dị irè ma dị irè maka creatine monohydrate bụ ndị a:

- Oge ntinye: gram 20 kwa ụbọchị maka ụbọchị 5-7, kewaa n'ime usoro 4

- Usoro nlekọta: 3-5 grams kwa ụbọchị

Ụfọdụ ndị mmadụ n'otu n'otu nwere ike ịfefe usoro ntinye wee malite na usoro mmezi, n'agbanyeghị na ọ nwere ike iwe ogologo oge ịhụ nsonaazụ.

Usoro Iheomume

Ọ bụ ezie na enwere ike iwere creatine n'oge ọ bụla, nchọpụta na-egosi na ịbịaru ya nso na mgbatị ahụ nwere ike ịba uru. Tụlee iri dose creatine gị tupu ma ọ bụ mgbe ọzụzụ ọzụzụ gị gachara maka nsonaazụ kacha mma.

Jikọta na Carbohydrates

Inweta creatine na carbohydrates nwere ike ịkwalite nnabata ya na ịdị irè ya. Ụzọ dị mfe iji mee nke a bụ ịgwakọta creatine gị na ihe ọṅụṅụ mkpụrụ osisi ma ọ bụ ịma jijiji mgbe mgbatị ahụ nwere carbohydrate.

Nọgidenụ na-agbanwe agbanwe

Nkwekọrịta bụ isi mgbe ọ na-abịa na mgbakwunye creatine. Iji nọgide na-enwe ọkwa creatine muscle dị elu, ọ dị mkpa ka ị na-ewere usoro nlekọta gị kwa ụbọchị, ọbụlagodi n'ụbọchị ezumike.

Hydration dị mkpa

Nyere ihe eji echekwa mmiri nke creatine, ọ dị mkpa ịbawanye oriri mmiri gị mgbe ị na-agbakwunye. Na-achọ ma ọ dịkarịa ala 3-4 lita mmiri kwa ụbọchị iji kwado hydration kacha mma na arụmọrụ creatine.

Ihe Ndị Dị Mma

Ọ bụghị ihe mgbakwunye creatine niile ka emepụtara nhata. Họrọ maka ịdị mma dị elu, dị ọcha kere monohydrate site n'aka onye nrụpụta ama ama. Chọọ ngwaahịa ndị nke atọ nwalere maka ịdị ọcha na ike.

Jikọta na Ọzụzụ Nguzogide

Ọ bụ ezie na creatine bụ ihe mgbakwunye dị ike, ọ na-arụ ọrụ kacha mma mgbe ejikọtara ya na mmemme ọzụzụ ọzụzụ na-agbanwe agbanwe. Buru n'uche ma ọ dịkarịa ala oge ọzụzụ ike 3-4 kwa izu ka ị nweta nsonaazụ gị.

Nwee ndidi

Ọ bụ ezie na ụfọdụ ndị mmadụ nwere ike ịhụ mmetụta ozugbo, ọ nwere ike were ọtụtụ izu nke mgbakwunye na-agbanwe agbanwe iji nweta uru zuru oke nke creatine. Nwee ndidi ma kwekọọ n'usoro mgbakwunye gị na ọzụzụ gị.

mmechi

creatine monohydrate dị ọcha bụ mgbakwunye a nwalere na eziokwu maka ndị na-achọ ịkwalite uto akwara, ike na mgbake. Site n'ịghọta uru ya na itinye atụmatụ ndị akọwapụtara na ntuziaka a, ị nwere ike ịbawanye nsonaazụ gị wee buru njem ahụike gị gaa n'ogo ọhụrụ.

n'ihi na kacha mma creatine monohydrate na ndị ọzọ eke herbal extracts, anya mba ọzọ karịa Shaanxi Rebecca BioTechnology Co., Ltd. Nkwenye anyị maka ịdị mma na usoro mmepụta ihe dị elu hụ na ị na-enweta ngwaahịa kachasị mma iji kwado ihe mgbaru ọsọ gị. Maka ozi ndị ọzọ, kpọtụrụ anyị at ozi@sxrebecca.com.

References

1. 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.

2. 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.

3. Antonio, J. & Ciccone, V. (2013). Mmetụta nke mgbakwunye mgbatị ahụ tupu mgbatị ahụ nke creatine monohydrate na nhazi ahụ na ike. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 10(1), 36.

4. Candow, DG et al. (2014). Ịdị irè nke mgbakwunye creatine na akwara na ọkpụkpụ ịka nká: lekwasị anya na mgbochi ọdịda na mbufụt. Akwụkwọ akụkọ nke Clinical Medicine, 3 (3), 1065-1078.

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.