Creatine monohydrate (creatine) phiv, daim ntawv thov, xyuas

Zog kev kawm - ib tug nrov ua si ntawm niaj hnub cov hluas. Lawv muab lub cev ib fortress, thiab npau taws ua cim. Rau ncaws pob uas yog koom nyob rau hauv hwj chim kev ua si rau ob peb lub xyoo, yog tsis muaj daim card uas koj yuav cuag impressive tau xwb yog tias koj ua tib zoo saib koj cov zaub mov thiab txhua hnub.

Raws li rau cov zaub mov, nws yog tsis txaus tsuas feem ntau yog. Yuav kom nce lub dag zog yuam, loj, thiab muab cov kev tsim nyog zog thaum lub sij hawm kawm zaug, ncaws pob siv kev pab noj haus. Ib qho ntawm feem nrov ntawm cov ncaws pob yog creatine. Yuav ua li cas yog nws?

txhais

Raws li kev tshawb fawb, nws yog «Creatine monohydrate» yog qhov zoo tshaj noj haus ntxiv rau cov neeg sawv cev ntawm lub hwj chim kev ua si. Tsaug rau cov pua pua ntawm kev ntsuam xyuas ua qhia lub zoo ntxim rau cov kev loj hlob kev ua tau zoo ntawm ncaws pob endurance. Ntxiv mus, lub noj haus ntxiv muaj txhawb ib tug tseem ceeb nce nyob rau hauv cov leeg loj thiab ntxiv dag zog rau fibers.

Creatine monohydrate, cov nyhuv ntawm uas yog tau piav saum toj no, yog siv los ntawm ncaws pob nyob ib ncig ntawm lub ntiaj teb no. Cov khoom no yog rau peb lub cev yog heev tej yam ntuj, txij li thaum nws nws tus kheej ua nws rau nws tus kheej nyob rau hauv me me qhov ntau muab cov nqaij fibers ntawm lub zog. Ntuj creatine yog ua vim rau lub siab, pancreas thiab ob lub raum.

Nws kuj yog ib tug natural tshuaj tam sim no nyob rau hauv me me nyob rau hauv ib co khoom noj. Creatine muaj cov nqaij liab, salmon, herring thiab tuna. Yog li ntawd hais tias cov nqaij tau muaj txaus zog rau lub hwj chim loads, txaus noj xwb cov zaub mov. Cov ntsiab lus ntawm nquag tshuaj nyob rau hauv lawv heev me ntsis. Yog li ntawd txhua txhua hnub, siv ib tug me me koob tshuaj ntawm cov zaub mov ntxiv «Creatine monohydrate», koj yuav muab koj lub cev nrog tus tsim nyog lub zog rau ntxiv txoj kev kawm.

Uas yog pab tau creatine?

Khoom noj khoom haus tshuaj raws li creatine tau tau muab siv rau peb lub xyoo caum. Nws tag nrho cov pib nrog ib tug ob peb ncaws pob los qhia nrog rau cov aim ntawm winning lub Olympics. Txij li thaum ncaws pob tsis tu ncua rho creatine nyob rau hauv lawv cov khoom noj. Ua tsaug rau nws, xws li bodybuilders thaum lub sij hawm lub dag lub zog kev kawm yuav ua kom tiav ntau npaum li cas ua hauj lwm, vim cov uas lawv yuav ua tau lawv lub hom phiaj - mus kom mob pawg.

Tag nrho cov neeg muab kev koom tes nyob rau hauv cov kev ua si, seb nws yog wrestlers, football players, sprinters thiab thiaj li nyob, tej zaum yuav ua muaj zog thiab sturdier siv creatine monohydrate, tus nqi ntawm uas yog tsis exorbitant.

Tus txheej txheem rau kev thov ib tug khoom noj khoom haus additive

Yuav ua li cas mus noj creatine monohydrate? Hmoov yuav tsum tau siv raws li cov khoom noj ntxiv tom qab qoj ib ce. Qhov no txoj kev ntawm daim ntawv thov kev xyaum, feem ntau ncaws pob nyob ib ncig ntawm lub ntiaj teb no. Txij li thaum tom qab hnyav loads creatine theem nyob rau hauv cov nqaij fibers yog sharply txo, qhov nqi koj tshuav yuav tsum tau rov qab los. Ua li no, koj yuav tau npaj thiaj li hu ua protein co. Nyob rau hauv tas li ntawd mus rau ib tug me me koob tshuaj ntawm creatine, nws yuav tsum muaj protein, sai sai digestible carbohydrates thiab Glutamine.

Txhua lub cev yog sib txawv, li ntawd, lub ua kis las yuav tsum nws tus kheej txiav txim siab yuav ua li cas haus dej haus creatine monohydrate. Ib txhia ncaws pob txiav txim siab los siv ib kev noj haus ntxiv ua ntej ce nyob rau hauv lub gym ua ntau ce, thiab tom qab nws - caiv. Lwm tus - siv creatine ua ntej kev kawm thiab tom qab lawv. Yuav kom txiav txim seb qhov kev kawm hom, nws yog ib qho tseem ceeb rau mloog koj lub cev thiab muab nws ntau li ntau zog raws li xav tau.

Yuav ua li cas los ua kom muaj ib koob tshuaj?

Txij li thaum qhov yuav tsum tau rau peb lub cev txhua hnub creatine yog hais txog 8 grams, nyob rau hauv kom tsis txhob tau siab tshaj no coob haus txaus txog 3-5 grams. Lub fact tias nws yog tsim nyog ua, peb tham ib tug me ntsis ntau dua.

Peb kuj tsa qhov teeb meem ntawm nws creatine nrog rau lwm cov as-ham uas pab "ua" koj lub cev. Ntawm no, txhua leej txhua tus txiav txim siab yuav ua li cas coj creatine monohydrate. Lub hmoov yuav tsum tsuas diluted nrog dej, thiab muaj peev xwm yuav muab ntxiv, xws li whey protein. Nws tau muab kev koom tes nyob rau hauv lub tsev tshiab nqaij fiber hlwb.

Ib tug neeg cuam hmoov khoom noj khoom haus ntxiv «Creatine monohydrate» nyob rau hauv txiv hmab txiv ntoo kua txiv los sis tshuaj yej. Nws yog ib nqi sau cia ib qho tseem ceeb kom meej txog qhov kev npaj ntawm cov dej cawv. Dilute nws tsuas xav tau kev pab siv, es tsis txhob ua li ntawd nyob rau hauv ua ntej. Nws yog ib qho tseem ceeb rau koj nco ntsoov xws li cov ntsiab ua ntej txiav txim siab yuav ua li cas haus dej haus creatine monohydrate.

Yuav ua li cas puas creatine rau lub cev?

Cov tshuaj yeeb dej caw, uas muab lub zog mus rau cov nqaij ntshiv, tau txais mus rau hauv cov ntshav los ntawm lawv. ATP - lub cev qhov chaw ntawm heev zog. Vim lub hloov dua siab tshiab ntawm creatine rau hauv creatine phosphate, ATP replenishing stocks ntawm lub sij hawm ntawm lub cev ua si rau peb lub cev yeej muaj muaj kev nkag tau rau kev pab ua hauj lwm. Txawm hais tias piav cov txheej txheem zoo tham, nws tag nrho cov tshwm sim tsis pub dhau peb nyob rau hauv ib tug teeb meem ntawm vib nas this.

Yuav ua li cas tshwm sim thaum lub cev tsis muaj txaus creatine phosphate? Ces muaj cov nuj nqis ntawm ATP glycogen coj los ntawm lub siab. Qhov no zoo ntawm cia. Nws yog los ntawm no mechanism, peb tsis txhob poob rau txoj kev tuag los ntawm tsis muaj lub hwj chim, txawm yog thaum peb xav tias nkees heev. Tsis zoo li ntshiab creatine, glycogen yog hloov dua siab tshiab rau ATP los ntawm qho kev txiav txim lawm.

phiv

Nyob rau hauv kev, «Creatine monohydrate» tsis xa teeb meem lub cev yog tias noj nyob rau hauv me me koob tshuaj, nyob rau hauv raws li lub tswv yim npaj lub sij hawm ntawm txoj kev kawm ntawv. Lub ntsiab cai kom nyob rau hauv lub siab, nws hais tias noj creatine loj hlob thiab yuav tsis coj ntau nyhuv. Qhov no xaus yog raws li nyob rau hauv cov kev tshawb fawb uas ntev li ntawm cov ntsiab lus ntawm creatine phosphate yog tsuas tas.

Nyob rau hauv tas li ntawd, thaum lub sij hawm lub txais tos ntawm creatine yog ib qho tseem ceeb rau haus ib tug ntau ntawm cov dej, txij li thaum nws tau nyiam nyob rau hauv lub mob hlwb ntawm interstitial kua. Tsis tas li ntawd, science yog tsis tshawb xyuas cov lus nug ntawm lub hwj ntawm creatine supplementation rau hauv lub cev ntawm cov hluas. Yog li ntawd, yog hais tias koj nyob rau hauv 18 lub xyoos, qhov kev siv ntawm creatine rau tej lub sij hawm yuav tsum tau zam.

Lub tswvyim ntawm "load" creatine

Raws li sau tseg saum toj no, txawm lub zoo tshaj plaws creatine monohydrate, yog hais tias nws ib zaug, tas los rau ntawm lub cev, thiab tsis accumulate. Yog li, txhua yam uas ib tug neeg ncaws kab taub yuav siv sij hawm ib lub lim tiam "khau raj" yuav tsis muab lub txiaj ntsim ntawm ib tug heev thiab tsis noog nyob qhov twg, tab sis tsuas yog tuaj "dawb". Uas yog vim li cas manufacturers kom noj haus kom pab muab lawv me me koob tshuaj ezhednevno.Etot lub sij hawm pib mus nce chaw nyob rau hauv lub 90s, thaum lub noj haus ntxiv xwb pib tshwm rau hauv lub txee. Lub essence ntawm no lub tswvyim yog los mus siv creatine rau ib lub lim tiam, nyob rau hauv thiaj li yuav "sau" cov nqaij fibers thiab lub zog nyob rau hauv lub neej yav tom ntej rau expend nws. Yog li ntawd, yog ib tug "loading" ntawm creatine rau hauv cov nqaij. Muaj ntau ncaws pob ntseeg tau hais tias lub peev xwm ntawm no tshuaj thiab boost hwj chim tau yuav siv tau ntau nraaj ua tsaug rau qhov no tswvyim. Seb puas los yog tsis nqa tawm xws li ib tug "load" rau nej?

Yuav ua li cas yog ib tug "micronized" creatine?

Nws yog ib tug noj haus ntxiv li ntawm tib tshuaj - creatine. Qhov txawv tsuas yog nyob rau hauv tus nqi ntawm cov tej hmoov hais. Micronized Creatine yog ib tug grain uas yog tsawg tshaj li ib txwm hais txog 20 lub sij hawm! Yuav ua li cas koj yuav tsum micronization?

Mas kom zoo solubility. Neeg twg uas tau siv ib tug pa hmoov, pom hais tias cov hauv qab ntawm cov iav muaj ib tug me me pellet ntawm ib co hais. Nws yog creatine, uas yog tsuas yog tsis zoo. Vim li no, nws tsis tau mus rau hauv lub cev thiab nyob rau hauv ib lub beaker. Yog li ntawd, nws yog micronized creatine monohydrate, tus nqi ntawm uas yog me ntsis ntau tshaj li ib txwm hmoov, kws txawj pom zoo kom yuav.

Yuav ua li cas yog Creapure® Creatine monohydrate?

Creapure ^® - pom tau hais tias txheej txheem ntawm cov ncaws pob noj creatine. Nws yog tsim nyob rau hauv lub teb chaws Yelemees. Qhov no lub caij yuav mus nrhiav tau nyob rau hauv ntau yam zaub mov uas muaj creatine muag thoob plaws lub ntiaj chaw. Yuav kom to taub seb Creapure® Creatine monohydrate yog tam sim no nyob rau hauv ib tug khoom, peb yuav tsum tsuas saib daim ntawv teev cov muaj pes tsawg leeg ntawm lub inscription «Creapure®».

Cov khoom no, raws li cov chaw tsim tshuaj paus, mus txog, yam tsawg kawg, ob tug tseem ceeb cov hom phiaj:

• Nws muaj txhawb rau txoj kev loj hlob ntawm lub npag system, es muaj roj;

• Nws yuav pab tau rov qab tom qab zog kev kawm.

Yuav kom qhov no ua rau ntau tshwm chaw tsim tshuaj paus Creapure® Creatine Council yuav tsum tau txais hom kev npaj. Nyob rau ib hnub twg thaum kev kawm yog teem tseg, nws yog tsim nyog los siv ob lub teaspoons (5 grams) ntawm creatine tom qab kev kawm. Nyob rau ob hnub so, thaum twg yog tsis muaj kev kawm, nws yuav tsum raws nraim tib yam koob tshuaj, tiam sis tsuas yog nyob rau hauv thaum sawv ntxov. Tsis tas li ntawd, German kws txawj kom koj noj cov tshuaj voj voog. Tom qab 4-5 lub lim piam ntawm kev noj cov tshuaj, koj yuav tsum muab koj lub cev ib tug "so" rau 3-4 lub lis piam. Ces cov nyhuv yuav tau tshwj xeeb tshaj hnov li cas.

Nyhuv ntawm caffeine rau qhov kev txiav txim ntawm ib tug kev noj haus ntxiv

Ib txhia manufacturers tsis pom zoo haus caffeine dej qab zib, yog tias koj siv «Creatine monohydrate». Yuav ua li cas mus coj ib tug kev noj haus ntxiv, txhua leej txhua tus txiav txim siab rau lawv tus kheej, tab sis nws yog tsim nyog nco ntsoov tias caffeine yuav thaiv lub lig los ntawm creatine. Nyob rau lwm cov tes, raws li cov kws txawj, haus 1-2 khob ntawm kas fes ib hnub twg, koj yuav tsis xav tias qhov tsis zoo los ntawm caffeine.

Yuav ua li cas lub ncaws pob?

Feem ntau cov neeg zoo siab nrog tus raug, uas muab lub "Creatine monohydrate". Xyuas tsuas paub meej tias qhov no. Ntawm no yog ib co ntawm lawv.

Ib tug poj niam 27 xyoo twb kom koj noj creatine rau lawv muaj nqaij, vim hais tias nws yog ib yam nkaus thiab nyias. Raws li nws, nws ib txwm tau mus xyuas lub gym, tab sis qhov tshwm sim yog tsis yog impressive - nws siv muab uas muaj teeb meem, thiab qhov sib ntxiv ntawm nqaij loj muaj cai. Nws sai pib noj creatine, yog li ntawd cov chav kawm hauv lub gym pib muab nws ib tug yooj yim heev, tab sis ib tug loj nce nyob rau hauv hnyav tsis tshwm sim.

24-xyoo-laus bodybuilder hais tias noj creatine, tus nqi ntawm uas yog heev. Yuav khoom los ntawm ntau tuam txhab uas muag thiab, raws li nws, qhov txawv nruab nrab ntawm lawv, nws tsis yog pom. Tab sis cov muaj txaus - ib tug tseem ceeb nce nyob rau hauv cov leeg loj thiab ib cov ntshiab qhia ntawm qhov zoo.

Ib bodybuilder lover, uas 32 xyoo, tsis li ntawd ntev dhau los pib coj creatine, cav hais tias npaum li cas nyhuv tsis tau pom. Nyob rau hauv tas li ntawd, nyob rau hauv thaum ntxov hnub ntawm ib co digestive teeb meem, tab sis, ces tag nrho yog nyob ntsiag to.

Koj lub tswv yim hais txog creatine thiab yog ib tug neeg khiav nrog kev. Nws yog koom nyob rau hauv kis las thiab yog lossi muab kev koom tes nyob rau hauv cov haiv neeg rau ntev mus. Cov kis las pib noj creatine tom qab ob peb hnyav haiv neeg. Nws hais tias nws xav overtraining thiab txiav txim siab mus sim «Creatine monohydrate». Yuav ua li cas mus noj - yeej paub, tab sis ib tug ntawm nws cov phooj ywg pom tias qhov yuav tsum tau ua kom cocktails thiab haus dej haus tom qab kev kawm. Yuav ua li cas yog lub sij hawm? Tam sim no nws, raws li ua ntej, tau ib tug ntau Library los ntawm khiav, raws li nws rog zoo tu qab tso thiab muaj zog.

Ib tug poj niam hluas ua hauj lwm kev nyab xeeb tus xibfwb qhia, yuav creatine nrog flavored, tab sis cov nyhuv tsis muaj sij hawm los xav tias. Nws muab tawm hais tias nws muaj ib tug kev tsis haum tshuaj rau nws. Ces nws pom tias yuav cov tshuaj yam tsis tau muab tub lim.

Raws li koj tau pom, hais txog kev siv ntawm "Creatine monohydrate", teb yog cov sib txawv. Feem ntau cov ncaws pob ntawm lub hwj chim kev ua si xwb tsis tau xav txog tej yam kuv kawm txheej txheem tsis muaj cov khoom noj no additive. Vim li cas cov "siloviki" yog feem ntau nyob rau hauv lub creatine? Load tau nyiaj dhau los los ntawm thiaj li ncaws pob yog tiag tiag extreme. Nyob rau tib lub sij hawm ib tug siab load rau cov nqaij ntshiv tej zaum kav rau 1.5-2 sij hawm, thaum muaj ib tug workout. Uas yog vim li cas cov neeg sawv cev ntawm lub hwj chim kev ua si ua kom tau qhov zoo tshaj plaws creatine monohydrate. Tab sis yuav ua li cas koj puas paub twg yog zoo dua?

nyuaj xaiv

Yuav ua li cas xaiv ib tug creatine monohydrate? Tuam txab ua nws, tso cov tshuaj nyob rau hauv daim ntawv ntawm cov hmoov, ntsiav tshuaj thiab tsiav tshuaj. Yuav kom txiav txim yog dab tsi tsim nyog rau koj, koj yuav tsum coj mus rau hauv tus account lub rating ntawm creatine monohydrate, tso ua ke rau hauv lub hauv paus ntawm tus nqi, zoo, muaj, thiab lwm yam.

Tab sis tsis them sai sai rau cov hom. Tej zaum koob meej ntawm ib tug yeeb tshuaj - kev soj ntsuam txog heev dua lwm yam zoo-ncaav marketing phiaj los nqis tes. Xaiv creatine, them mloog rau tus nqi ntawm hais. Raws li sau tseg saum toj no, lawv yog loj tshaj cov uas tsis tshua lawv yaj. Nyob rau hauv tas li ntawd, qhov ntau creatine hmoov hais, qhov ntau nyuaj lawv yog absorbed los ntawm peb lub cev. Qhov tseeb yuav tsum raug xam tias yog thaum xaiv ua ntej.

Tsis tas li ntawd xyuam xim rau cov ntsiab lus nyob rau hauv cov hmoov ntawm qhov tseem ceeb as-ham. Lawv yuav tsum tam sim no, vim nws yog los ntawm tej ntsiab ntawm creatine tej zaum yuav zoo dua absorbed thiab txeem mus rau hauv lub hlwb ntawm cov nqaij fibers. lawv muaj peev xwm feem ntau yuav yooj yim suab thaj uas ua rau kom cov ntshav ntawm insulin nyob rau hauv lub rov qab lub sij hawm tom qab lub hwj chim loads. Koj yuav tau xyuam xim rau seb puas muaj yog ib feem ntawm lub tshuaj alpha-lipoic acid tsub kom insulin rhiab heev.

Noj noj tshuaj pab, nws yog tsim nyog nco ntsoov tias txoj kev vam meej ntawm txoj kev kawm tus txheej txheem yog lom zem ntau nyob rau hauv qhov tseeb kawg ntawm txoj kev loj hlob, sib ntaus sib tua ntsuj plig thiab kev rau siab. Los ntawm kev tsim kom muaj ib txoj kev kawm lub sij hawm thiab tsim ib tug ntshiab kev txiav txim ntawm lub hnub, koj yuav cuag tau zoo.