Creatine Monohydrate (creatine) nemishonga, chikumbiro, wongororo

Simba Kurovedza - yakakurumbira basa vechidiki ano. Vopa muviri yakasimba, uye hasha hunhu. Nokuti vatambi vari mubasa simba mumitambo kwemakore anoverengeka, hazvina chakavanzika chaunogona kuzadzisa hunoshamisa migumisiro chete kana iwe nyatsotarisira zvaunodya uye zuva nezuva.

Sezvo zvokudya, hazvina kukwana kungova kazhinji ndiyo. Kuwedzera simba, vakawanda, uye kuwana anodiwa simba patinenge purogiramu, vatambi kushandisa muviri zvokuwedzera. Chimwe chezvinhu akakurumbira pakati vatambi ndiyo creatine. Chii?

tsananguro

Maererano nokutsvakurudza, zviri «Creatine Monohydrate» ndiro inonyatsobudirira muviri chinamatidzwa kuti vamiririri simba mitambo. Nemhaka mazana nemiedzo ichiitwa akazivisa zvakanaka zvainoita kukura chokupika vatambi kutsungirira. Uyezve, mashoko muviri chinamatidzwa kunobatsira kuwedzera kwetsandanyama uye achisimbisa fibers.

Creatine monohydrate, migumisiro inorondedzerwa kumusoro, rinoshandiswa vatambi pose. chigadzirwa ichi ndiwo muviri wedu rakanyatsojeka chaivo, sezvo iye pachake pave kuti anozviti zviduku zvakawanda kuwanisa tsandanyama fibers kuti simba. Natural creatine rinobudiswa nokuda chiropa, rwatata neitsvo.

Zviri zvakare dzinongoitika fuma chipo riri shoma mune zvimwe zvokudya. Creatine rine tsvuku nyama, Sarimoni, herring uye Tuna. Saka kuti tsandanyama kunge zvakakwana simba kuti simba mitoro, kudya chete zvokudya izvi zvakakwana. Zviri nesimba fuma mavari muduku. Saka zuva nezuva, uchishandisa chiduku dose zvokudya chinamatidzwa «Creatine Monohydrate», iwe achapa muviri wako anodiwa simba kuti kudzidziswa.

Nokuti ani inobatsira creatine?

Food zvokuwedzera kwakavakirwa creatine zvave kushandiswa wechitatu gumi. Zvakatanga ane vatambi shoma kurovedza nechinangwa kuhwinha yeOlympic. Sezvo vatambi kugara wakasuduruka creatine yavo zvokudya. Pamusana kwaari, zvakadai muviri patinenge simba anogona kuita zvikuru basa, nokuda yavachauya kuzadzisa chinangwa chavo - kuwedzera kwetsandanyama.

vanhu vose vanobatanidzwa zvemitambo, kana zviri mutsimba, bhora vatambi, sprinters uye zvichingodaro, anogona kuva nesimba uye sturdier kushandisa creatine monohydrate, mutengo dzisiri yakakurisa.

Procedure kushandisa zvokudya chirungiso

Sei kutora creatine monohydrate? Upfu kushandiswa sezvo chikafu chinamatidzwa pashure muviri. nzira iyi chikumbiro tsika, vatambi vakawanda munyika. Sezvo pashure inorema creatine mumatunhu ari tsandanyama fibers iri nehasha ipfupi, pachiyero inofanira kudzorerwa. Kuti aite izvi, unogona kugadzira anonzi mapuroteni kuzununguka. Kuwedzera duku dose pamusoro creatine, inofanira ane mapuroteni, nokukurumidza digestible makabhohaidhiretsi uye glutamine.

muviri wese yakasiyana, saka nomutambi vanofanira pacharo kusarudza sei kunwa creatine monohydrate. Vamwe vatambi vanosarudza kushandisa Mishonga chinamatidzwa pamberi muviri ari yokurovedza muviri kuita zvakawanda muviri, uye pashure pacho - rega. Vamwe - akashandisa creatine vasati nokudzidziswa uye pashure pavo. Kuti tizive zvinodiwa rudzi, zvakakosha kuteerera muviri wako uye kumupa zvakawanda simba sezvinodiwa.

How kuti vaunze mumwe dose?

Sezvo kudiwa muviri wedu mazuva ose creatine anenge 8 magiramu, kuitira kudzivisa kwazvo wokuyera ichi kuti uparadze zvakakwana vanenge 3-5 magiramu. Chokwadi chokuti zviripo kuita, taitaura zvishoma kwirirei.

Tinewo akamutsa nyaya vachisanganisa creatine nevamwe zvinovaka muviri kuti vanobatsira "kuvaka" muviri wako. Pano, mumwe nomumwe anosarudza sei kutora creatine monohydrate. The upfu inogona nyore rakasanganiswa nemvura, uye inogona kuwedzerwa, akadai whey mapuroteni. Iye kwave kubatanidzwa mukuvaka itsva tsandanyama faibha masero.

Mumwe kupotsera upfu zvokudya chinamatidzwa «Creatine Monohydrate» mu muchero muto kana tii. Zvinokosha kucherechedza chinhu chinokosha pamusoro kwegadziriro coctail. Sanganisa chete anofanira kushandisa, pane kudaro pachine. Zvakakosha kuyeuka mashoko akadaro asati asarudza sei kunwa creatine monohydrate.

Sei creatine pamusoro muviri?

The fuma, izvo zvinopa simba kuti tsandanyama, anopinda ropa kuburikidza navo. ATP - muviri kunobva putika simba. Nokuda kutendeuka creatine kupinda creatine phosphate, ATP marambi mumatanda panguva kurovedza muviri miviri yedu nguva dzose kuwana pfuma kuita basa. Kunyange zvazvo zvinorondedzerwa muitiro anotarira yakaoma, zvose zvinoitika matiri panyaya mumasekonzi.

Chii chinoitika kana muviri hauna zvakakwana creatine phosphate? Zvadaro pane tichiregeredza ATP glycogen wakatorwa kubva chiropa. mhando iyi Reserve. Zviri kuburikidza mashandiro ichi, hatidi kuwira rufu nokushayiwa simba, kunyange patinonzwa kuneta zvikuru. Kusiyana yakaisvonaka creatine, glycogen iri vatendeukira ATP kubudikidza ndarayira refu.

nemishonga

Kazhinji, «Creatine Monohydrate» Haanunuri matambudziko muviri kana wabatwa mishonga duku, sezvakarehwa vakaronga purogiramu yokurovedza yezvirongwa. Huru utongi kuyeuka, zviri kuti kutora zvikamu huru creatine haazogumisi zvikuru kushanda. mhedziso iyi yakavakirwa zvidzidzo kuti kunyanya zviri creatine phosphate iri nyore yabudiswa.

Uyezve, munguva negashiro creatine kunokosha kunwa mvura yakawanda, sezvo zviri kukwezva ari tsandanyama masero interstitial mvura. Uyewo, sainzi haisi zvakazara havawanzoiti mubvunzo kuti simba creatine supplementation pamusoro pomuviri kuyaruka. Saka, kana uri pasi pemakore 18, kushandiswa creatine kwenguva yakati inofanira kudziviswa.

Pfungwa yokuti "mutoro" creatine

Sezvataurwa pamusoro apa, kunyange zvakanakisisa creatine monohydrate, kana kamwe, yabudiswa kubva pamuviri, uye asingauyi -wedzera. Saka, zvose kuti mutambi anotora vhiki "vene" hauzobudisi mugumisiro ane putika uye kwete -wedzera kwese, asi kungoti kuuya "mahara". Ndokusaka vagadziri vanokurudzira muviri zvokuwedzera kuvaita mishonga diki ezhednevno.Etot izwi akatanga kuwana mukurumbira munyika 90s, apo muviri chinamatidzwa chete akatanga kuonekwa pamusoro echiShinto. Musimboti Pfungwa iyi kuti vachishingairira kushandisa creatine kwevhiki, kuti 'vazadze "iri tsandanyama fibers uye simba mune ramangwana kupedzera nayo. Saka pane "vachizvitakudza" pamusoro creatine kupinda tsandanyama. vakwikwidzi Vakawanda vanodavira kuti kuita izvi pfuma uye wedzera simba zvabuda zvinogona kushandiswa zvakanyanya nemhaka zano iri. Kana kwete kuita munhu "mutoro" zvakadai kwauri?

Chii chinonzi "micronized" creatine?

Zviri Mishonga chinamatidzwa raiumbwa imwe pfuma - creatine. Musiyano chete iri uwandu hombe upfu inoramba. Micronized Creatine ari zviyo kuti idukusa dzose nguva anenge 20! Zvaunofanira micronization?

Zvikurukuru nani solubility. Munhu ari kushandisa kwakajairika upfu, akaona kuti pasi girazi panova pellet vamwe inoramba. Hazvina creatine, iyo inongova asina anyangarika. Nokuda kwaizvozvi, haina kupinda mumuviri uye anoramba ari beaker. Saka, zviri micronized creatine monohydrate, mutengo chiri zvishoma kupfuura dzose upfu, nyanzvi dzinokurudzira kutenga.

Chii Creapure® Creatine Monohydrate?

Creapure ^® - vakaziva mwero pakati vatambi vachitora creatine. Wakaitwa muGermany. chaikosha Izvi zvinogona kuwanikwa zvokudya zvakawanda zvine creatine dzinotengeswa zvose pamusoro nyika. Kuti tinzwisise kuti Creapure® Creatine monohydrate aripo mune imwe chigadzirwa, chete isu hedu kutarisa mazita murwiyo akanyorwa «Creapure®».

chigadzirwa ichi, maererano mugadziri, kusvikira, zvinenge, zvinangwa zviviri zvinokosha:

• Zvinoita kuti kukura tsandanyama ezvinhu, pane mafuta;

• Zvinobatsira kupora pashure kurovedza zvakaoma.

Izvi zvakanga pachena zvikuru mugadziri Creapure® Creatine Council vanofanira kugamuchira gadziriro muoti. Nezuva kana kurovedza yainorongwa, zvakakodzera kushandisa spoon maviri (5 magiramu) kuti creatine pashure kurovedza. Pakupera kwevhiki, kana pasina kudzidzisa, chinofanira kuva anawo dose, asi chete mangwanani. Uyewo, nyanzvi yokuGermany zano kutora mishonga yatinofema. Pashure pevhiki 4-5 kutora mushonga, unofanira kupa muviri wako ane "zororo" kwevhiki 3-4. Ipapo mugumisiro achava kunyanya kuoneka.

Mugumisiro zvine caffeine pamusoro zvinoitwa Mishonga chinamatidzwa

Vamwe vagadziri regai kuvakurudzira kunwa zvine caffeine kunwa, kana ukashandisa «Creatine Monohydrate». Sei kutora Mishonga chinamatidzwa, nomumwe anosarudza pachavo, asi zvinokosha kuyeuka kuti caffeine inogona kuvhara kubatsira kunoita creatine. Ukuwo, maererano nenyanzvi dzakawanda, kunwa 1-2 mikombe kofi rimwe zuva, musingadi kunzwa kunaka migumisiro caffeine.

Chii kuita vatambi?

Vanhu Vazhinji vanofara pamwe mugumisiro, yaunopiwa "Creatine Monohydrate". Reviews chete kuzosimbisa ichi. Heano mamwe acho.

Mumwe mukadzi 27 makore akanyeverwa kutora creatine kuvaka tsandanyama, nekuti yakanga yakanyanya mutete. Maererano naye, iye aigara vaishanyira yokurovedza muviri, asi mugumisiro kwaisambonyanya hunoshamisa - iye anoshandisa akapiwa yakaoma, uye kuwedzera kwetsandanyama yaiitwa. Iye atanga kutora creatine, saka kuti makirasi panguva yokurovedza muviri vakatanga kuzvipa chaizvo nyore, asi chikuru kuwedzera uremu hazvina kuitika.

-Makore 24 Bodybuilder anoti nokutora creatine, mitengo yakanga yakakwirira zvikuru. Kutenga zvigadzirwa kubva makambani siyana uye, maererano naye, musiyano pakati pavo, iye asiri kumbozviona. Asi mugumisiro ada - kuwedzera kwetsandanyama uye pepa rehurukuro zvakajeka chimiro.

Mumwe Bodybuilder anoda, uyo makore 32, haana kudaro kare akatanga kutora creatine, anoti zvikuru kushanda vasati kumbozviona. Uyezve, mumazuva zvimwe zvinetso zvomudumbu mangwanani, asi ipapo zvose rikanyarara.

pfungwa dzenyu pamusoro creatine uye aiva mumhanyi pamwe ruzivo. Zvinonzi vaita mitambo uye kunoramba zvinobatanidzwa munhangemutange madaro marefu. The mutambi akatanga kutora creatine papera inorema marudzi. Akati ainzwa overtraining uye akasarudza kuedza «Creatine Monohydrate». Sei kutora - ainyatsoziva, asi imwe shamwari yake yakati kuti aifanira kuita cocktaileja nokunwa pashure kurovedza. Chii chakanga chaitika? Zvino iye, sapakutanga, anowana yakawanda mufaro kumhanya, sezvo mauto ake akapora uye vane simba.

Mumwe mukadzi wechiduku kushanda gym murayiridzi, akatenga creatine pamwe flavoured, asi mugumisiro vasina nguva kunzwa. Zvakazozivikanwa kuti akanga ane chisimbwa kwairi. Akabva pfungwa kutenga mushonga pasina filler.

Sezvaunogona kuona, nezvekushandiswa "Creatine Monohydrate", mhinduro zvakasiyana. vatambi vakawanda simba mitambo chete havagoni kufungidzira kudzidzisa kwangu muitiro pasina chikafu ichi chirungiso. Nei "siloviki" Ko vari kupfuura novimba creatine? Mutoro akatsungirira nokuda saka vatambi zvechokwadi akanyanyisa. Panguva iyoyowo refu mutoro pamusoro tsandanyama dzimwe nguva inogara kwemaawa 1.5-2, apo pane Workout. Ndokusaka vamiririri simba mitambo vanoedza zvakanakisisa creatine monohydrate. Asi unoziva sei ndoupi nani?

zvakaoma kusarudza

Sei kusarudza creatine monohydrate? Yemakambani inobereka nayo, achisunungura mushonga muchimiro upfu, mahwendefa uye capsules. Kuti uone zvinhu zvakakodzera here, iwe unofanira kufunga kureva kuti creatine monohydrate, rakanyorwa pachishandiswa mutengo, unhu, Kuwanikwa, uye zvimwewo zviri.

Asi regai kuteerera chete pezvitsiga. Dzimwe mukurumbira mushonga - pakubata chete rakanyatsorongwa yokutengesa chirongwa. Kusarudza creatine, teererai chitsama inoramba. Sezvataurwa pamusoro apa, ndivo yakakura kupfuura zvishoma ivo nyunguduka. Uyezve, zvikuru creatine upfu nezvimedu, zvakaoma zvikuru ivo yokuita zvinoitwa miviri yedu. Izvi zvinofanira kuonekwa kana kutanga pakusarudza.

Uyewo kuteerera zviri mu guruva rinopfumburwa zvinokosha muviri. Vanofanira kunge varipo, sezvo kuburikidza kwakadaro zvinhu creatine anogona nyura uye kupinda mumba mumasero tsandanyama fibers nani. kazhinji vanogona kuva nyore shuga kuti vawedzere ropa kwevari jekiseni ari kupora nguva pashure simba mitoro. Unogonawo kuteerera kana pane chikamu yasarudzwa zvinodhaka Arifa-lipoic asidhi kunowedzera jekiseni wanda.

Kutora Mishonga zvokuwedzera, zvinokosha kuyeuka kuti kubudirira Kudzidziswa kwacho kunonyanya novimba yakarurama okukura, vachirwa mweya uye nesimba. By pave kurovedza purogiramu uye kutanga hurongwa hwakajeka zuva, unogona kubudirira.