Qhia rau peb yuav ua li cas coj creatine

Creatine - yog dab tsi?

Creatine - ib yam khoom uas yuav tsum tau rau qub hauj lwm ntawm skeletal leeg. Nws yog ib feem ntawm cov nqaij cov ntaub so ntswg, thiab yog ua los ntawm tej yam amino acids nyob rau hauv nruab nrog cev xws li lub siab, ob lub raum thiab txiav. Nyob rau hauv tas li ntawd, nws yog hais txog qhov tseem ceeb heev tshuaj lub luag hauj lwm rau lub contraction thiab nqaij ua tau zoo. Qhov no yog vim li cas creatine yog dav siv nyob rau hauv cov kev ua si kev noj haus.

Cov tib neeg lub cev yog tam sim no txog 0.1 kg ntawm creatine. Nyob rau hauv lub qhaj ntawv ntawm ib tug zoo kawg cev tom neeg siv txog 2 grams ntawm no substance ib hnub twg. Rau lo lus nug "Kuv nqa creatine" - ib tug zoo lus teb yog cuab kev, vim nws tsis siv rau cov tshuaj txawv teb chaws mus rau hauv lub cev los ntawm qhov. Tshwj xeeb tshaj yog nyob rau hauv yuav tsum tau ntawm nws, ncaws pob, bodybuilders, uas yuav tsum tau muaj zog nqaij thiab ceev ceev replenishment ntawm lub zog reserves.

Muaj ntau ncaws pob yog xav nyob rau hauv yuav ua li cas coj creatine thiab lwm yam tshuaj. Qhov no yog vim lub fact tias cov tib creatine muaj nyob rau hauv cov ntses, nqaij, thiab lwm yam, yuav tag nrho raws li cov kev xav tau ntawm cov neeg, uas yog ib tug hnyav load rau koj cov leeg. Yog hais tias nws tshwm sim tsis muaj yuav tsum tau npaum li cas lawm phosphocreatine muab kev koom tes nyob rau hauv ATP synthesis (lub zog qhov chaw kab mob). Qhov no, nyob rau hauv lem, yuav cuam tshuam rau kis las lub cev ua ub no.

Yog hais tias koj xav nyob rau hauv seb koj yuav coj creatine los yog tsis, yuav tsum paub hais tias cov ntaub ntawv uas twb muaj nyob rau hauv lub cev, nws yuav tsis raug mob. Qhov loj tshaj plaws - mus saib qhov zoo tshaj ntawm cov khoom muas thiab khaws txais tos tswvyim.

txais tos tswvyim

Tam sim no nws yog tsim nyog los qhia rau koj yuav ua li cas coj creatine. Rau lub hom phiaj no, ob peb schemes, tab sis feem ntau ib tug, xav txog nws theem:

1) Download
Cov txais tos yog nqa tawm rau 6 hnub. Ntsiab lus yuav tsum tau 30 grams, uas yog 6 lub sij hawm rau 5 grams tauj ib hnub. Thaum lub sij hawm no rau hauv lub cev yog loaded nrog ntxiv tshuaj.

2) Kev them nyiaj yug
Tom qab daus, koj muaj peev xwm coj kaum grams tauj ib hnub. Nes yuav tsum nce ntau npaum, vim hais tias nyob rau ntawm no theem yuav tsis yuav ntau yam nyob rau hauv no.

Yuav ua li cas mus noj creatine tsis muaj lub chaw thau khoom theem? Ua li no, koj yuav tsum txhua txhua hnub kom noj 5 mus rau 15 grams. Vim li no cov lub siab tshaj plaws nqi ntawm cov tshuaj yeeb dej caw yuav raug muab qhab nias nyob rau hauv lub hlis tas los.

Yog hais tias lub novice kis las los ua xav nyob rau hauv yuav ua li cas npaum li cas creatine coj, koj yuav tsum tham nrog cov tub txawg, uas yog yuav mus kom noj so. Ib hoob yuav tsum tau nyob rau hauv cov ntaub ntawv no 2-5 lub lis piam nyob rau hauv lub ua kis las theem (thawj los sis theem nrab), thiab lub tom ntej so - los ntawm 2 mus rau 4 lub lis piam. Qhov no yog tsim nyog yog li ntawd lub cev uncropped muaj peev xwm rau nws tus kheej-muaj ntau-uas yuav tsum tau tshuaj.

Cov ncaws pob yuav tsum tau paub txog yuav ua li cas coj creatine. Raws li cov pa tswvyim, cov khau raj theem yuav noj 30 grams tauj ib lub lim tiam txij nkawm theem - 2-8 g rau 2-8 lub lis piam. Rau ib daim ntawv qhia txog cov hoob kawm, nws repeats.

tsis ua

Muaj ntau ncaws pob nug lawv tus kheej, "Yuav ua li cas mus noj creatine?", Yog hais tias lub chav kawm yuav tsum tau muaj, thiab muaj yog tsis muaj cov nyhuv. Tag nrho cov teeb meem nyob rau hauv cov kev ceev ntawm tus me nyuam ntawm cov tshuaj yeeb dej caw. Nyob rau hauv Feem ntau, nws yuav tsis raug absorbed rau hauv cov hlab ntsha ntawm lub plab, tig mus rau puas creatinine. Yuav kom nce lub nqi kis mus rau cov ntshav tshuaj yog tsim nyog los siv ntau ruaj khov sib tov, uas suppress los yog tiv thaiv ruaj transformation. Raws li piam thaj thiab dextrose yuav ua rau kom nws cov pub npaum li cas mus rau hauv cov ntshav, nws yog zoo heev rau siv creatine monohydrate, muab tso rau hauv gelatin tsiav tshuaj. Nyob rau hauv cov ntaub ntawv no, ib tug txheej txheem ntawm kev tiv thaiv undesired tshuaj transformations.

Nws yog tau hais tias ib tug neeg ncaws kab taub nws muaj nws tus kheej txoj kev uas tau txais cov additive, tab sis lub feem ntau txais cai - ib tug txheej txheem uas yog haum rau tej ntees.