Kachasị mma Creatine Monohydrate maka ike

Creatine monohydrate aghọwo ihe mgbakwunye dị mkpa maka ndị na-eme egwuregwu, ndị na-arụ ọrụ ahụ, na ndị na-anụ ọkụ n'obi na-achọ ịkwalite ike na arụmọrụ ha. Dị ka otu n'ime ihe mgbakwunye kachasị enyocha ma gosipụta ya dị, nke kasị mma creatine monohydrate dị ọcha na-enye ọtụtụ uru maka ndị na-achọ ịbawanye uto akwara ha na mmepụta ike ha. N'ime ntuziaka a zuru oke, anyị ga-enyocha sayensị dị n'azụ nrụpụta creatine, kwado ngwaahịa ndị kachasị mma, ma nye ndụmọdụ ndị ọkachamara maka otu esi eji mgbakwunye a dị ike n'enweghị nsogbu na nke ọma.

Kedu ka Creatine si eme ka ike na ntachi obi dịkwuo elu?

Creatine bụ ihe na-eme n'okike nke a na-ahụ n'obere ntakịrị na ụfọdụ nri ma ahụ na-emepụta ya. Ọ na-arụ ọrụ dị oke mkpa n'imepụta ume n'ime sel anụ ahụ, ọkachasị n'oge ike siri ike, ọrụ dị mkpụmkpụ. Nke a bụ ka creatine si arụ ọrụ iji bulie ike na ntachi obi:

- Mweghachi ATP: Creatine na-enyere aka ịmaliteghachi adenosine triphosphate (ATP), ego bụ isi nke ike nke mkpụrụ ndụ. Nke a na-enye ohere maka mmepụta ike na-adịgide adịgide n'oge mmega ahụ siri ike dị ka ibuli ibu ma ọ bụ sprinting.

- Ụlọ ahịa Phosphocreatine na-abawanye: Ịgbakwunye na creatine monohydrate na-ebuli ọkwa phosphocreatine muscle, na-enye nnukwu nchekwa ike maka mmegharị mgbawa na ibuli elu.

- Mmekọrịta Protein Muscle abawanyela: Nnyocha na-egosi na creatine nwere ike kpalite njikọ protein muscle, na-atụnye ụtụ na ụba ike na ike ka oge na-aga.

- Mgbake emelitere: E gosiputara mgbakwunye nke Creatine iji belata mmebi akwara na mbufụt, nke nwere ike ibute mgbake ngwa ngwa n'etiti mgbatị ahụ.

- Ndogide mmiri n'ime akwara: Creatine na-adọta mmiri n'ime sel anụ ahụ, na-akwalite mmụba nke cell ma nwee ike inye aka na uto na arụmọrụ.

Uru nke creatine na-agbatị karịa naanị uru ike. Ọmụmụ ihe egosila ọganihu na ọrụ ọgụgụ isi, neuroprotection, na ngwa ọgwụgwọ nwere ike maka ọnọdụ ahụike dị iche iche. Otú ọ dị, isi ihe na-adọrọ mmasị ya dabeere n'ikike o nwere ịkwalite arụmọrụ egwuregwu na mmepe akwara.

Monohydrate Creatine kacha mma maka ndị na-ebu ibu

Mgbe ịhọrọ a kere monohydrate mgbakwunye, ịdị ọcha na ịdị mma bụ ihe kacha mkpa. Nke a bụ ụfọdụ ndụmọdụ kacha mma maka ndị na-ebu ibu na ndị na-eme egwuregwu ike:

- Micronized Creatine Monohydrate: A na-ahazi ụdị creatine a iji mepụta obere irighiri ihe, meziwanye solubility na absorption. Chọọ ngwaahịa ndị dị ọcha 100%, na-enweghị ihe ndochi ma ọ bụ ihe eji eme ihe.

- Creapure® Creatine: Ụdị a nke creatine monohydrate mara amara maka ịdị ọcha ya na nkwụsi ike ya. A na-emepụta ya na Germany n'okpuru usoro njikwa mma siri ike.

- Creatine na-adịghị ụtọ: N'ihi na ndị na-ahọrọ mfe na-eri-irè, nnukwu unflavored na kasị mma creatine monohydrate dị ọcha ntụ ntụ bụ nhọrọ magburu onwe ya. Gbaa mbọ hụ na o si n'aka onye nrụpụta ama ama nwere nnwale ndị ọzọ.

- Creatine monohydrate capsules: Ọ bụrụ na ịchọta ntụ ntụ adịghị mma, capsules na-enye ụzọ ọzọ enwere ike ibugharị ma dị mfe iji. Chọọ ngwaahịa ndị na-eji capsules anaghị eri anụ na enweghị mgbakwunye na-enweghị isi.

- Creatine + Electrolyt ngwakọta: Ụfọdụ ngwaahịa na-ejikọta creatine monohydrate na electrolytes iji kwalite hydration ma nwee ike melite mmịnye. Ndị a nwere ike ịba uru karịsịa maka ndị na-eme egwuregwu na gburugburu ọzụzụ siri ike.

Mgbe ị na-ahọrọ ngwaahịa creatine, chọpụta mgbe niile na ụlọ nyocha nke nọọrọ onwe ya nwalere ya maka ịdị ọcha na ike. Nke a na-eme ka ị hụ na ị na-enweta mgbakwunye dị elu nke na-enweghị ihe mmetọ ma ọ bụ ihe ndị na-emechaghị.

Ndụmọdụ ndị ọkachamara maka iji Creatine n'enweghị nsogbu

mgbe kere monohydrate a na-ewerekarị na ọ dị mma maka ndị nwere ahụike, ọ dị mkpa iji ya mee ihe n'ụzọ ziri ezi iji bulie uru yana belata mmetụta ndị nwere ike. Nke a bụ ndụmọdụ ndị ọkachamara maka itinye creatine n'ime usoro gị:

- onunu ogwu: Ụkpụrụ ọkọlọtọ gụnyere usoro ntinye nke gram 20 kwa ụbọchị maka ụbọchị 5-7, na-esote usoro mmezi nke 3-5 grams kwa ụbọchị. Otú ọ dị, ụfọdụ nnyocha na-egosi na a na-agbanwe agbanwe kwa ụbọchị dose nke 3-5 grams na-enweghị loading nwere ike dokwara irè ka oge na-aga.

- Oge: Ọ bụ ezie na oge adịghị oke mkpa maka creatine ma e jiri ya tụnyere mgbakwunye ndị ọzọ, iwere ya mgbe mgbatị ahụ gasịrị ma ọ bụ nri nwere carbohydrates nwere ike ịkwalite nnabata.

- Hydration: Mụbaa oriri mmiri mgbe ị na-eji creatine, n'ihi na ọ nwere ike ime ka mkpụrụ ndụ na-ejigide mmiri ọzọ. Nke a na-enyere aka igbochi akpịrị ịkpọ nkụ ma na-akwado ịrụ ọrụ kacha mma.

- Gba ígwè: Enweghị ihe akaebe sayensị na-akwado mkpa ọ dị ịgbatị creatine. Nnyocha ogologo oge egosila na ọ dị mma maka iji ya na-aga n'ihu.

- Ijikọta na mgbakwunye ndị ọzọ: Creatine jikọtara nke ọma na protein, carbohydrates, na beta-alanine. Otú ọ dị, zere ịgwakọta ya na ihe ọṅụṅụ acidic, n'ihi na nke a nwere ike imebi creatine.

- Nyochaa nzaghachi gị: Ọ bụ ezie na ọ dị ụkọ, ụfọdụ ndị mmadụ nwere ike ịnweta ahụ erughị ala ma ọ bụ bloating. Ọ bụrụ na nke a emee, gbalịa ibelata dose ahụ ma ọ bụ kewaa ya n'ime obere nri ụbọchị dum.

- Kpọtụrụ onye ọkachamara ahụike: Ọ bụrụ na ị nwere ọnọdụ ahụike dị adị ma ọ bụ na-aṅụ ọgwụ, kpọtụrụ onye na-ahụ maka ahụike tupu ịmalite mgbakwunye creatine.

Cheta na creatine abụghị mgbo anwansi. A na-ekwupụtakarị uru ya ma ọ bụrụ na ejikọtara ya na mmemme ọzụzụ nguzogide a haziri nke ọma yana nri ziri ezi bara ụba na protein na nri.

mmechi

Dị ọcha creatine monohydrate pụtara dị ka otu n'ime ihe mgbakwunye kachasị dị irè na nke a nyochara nke ọma maka ịkwalite ike, oke akwara, na ịrụ ọrụ egwuregwu. Site na ịhọrọ ngwaahịa dị elu yana ịgbaso ntuziaka ndị ọkachamara maka ojiji, ị nwere ike ijikwa ike nke creatine n'enweghị nsogbu iji were ọzụzụ gị gaa n'ọkwa ọzọ. Ma ị bụ onye na-eme egwuregwu asọmpi, onye na-ebu ibu raara onwe ya nye, ma ọ bụ naanị onye na-achọ imeziwanye ahụ ike ha, kasị mma creatine monohydrate dị ọcha na-enye ụzọ nkwado sayensị iji kwado ike gị na ebumnuche arụmọrụ gị. Maka ozi ndị ọzọ gbasara mwepu ahịhịa eke na ihe mgbakwunye dị oke mma, biko kpọtụrụ anyị at ozi@sxrebecca.com. Ndị otu ndị ọkachamara anyị dị njikere inyere gị aka ịchọta ngwaahịa kachasị mma iji kwado njem ahụike na ahụike gị.

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, 18.

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, 33.

3. 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.

4. 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.

5. 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, 36.