Kuza kube yimhla, ukudala ngenye yezona zinto ziyaziwayo kakhulu ezemidlalo yezondlo. Njengazo zonke iziyobisi, i-creative initially inesimo sengqondo esilumkileyo, kodwa akunakwenzeka ukufumana umntu oya kuqalisa ukumkela kwaye akazange abone umphumo walo. Nangona kunjalo, akuyimfuneko ukungathandabuzeki ukusebenza kwezinto ezinjalo, ekubeni iveliswa ngumzimba kwaye ithatha inxaxheba kwiinkqubo zangaphakathi zeempawu. Cinga indlela yokusebenzisa i-creatine kunye neziphi iingenelo ezinikezayo.
Umgaqo wezenzo zokudala
I-Creatine yinkampani ekhethekileyo yeekhemikhali edlala indima ebalulekileyo kwi-metabolism yamandla. Kubulela kuye ukuba i-molecule ye-ATP yenziwe ngokwaneleyo. I-Creatine iqokelela i-musculature ibe yi-1.5 g nganye kilogram yesisindo somntu oqhelekileyo, kwaye i-athlete enamandla kakhulu inganyuswa. Ngamanye amazwi, nangona ungekho kwimidlalo, ukudala kusekhona emzimbeni wakho, usebenza kwisabela esomeleleyo esiphendula amandla afika emzimbeni evela kwi-carbohydrate ibe ngamandla esiwasebenzisa ukuhamba (ATP).
Nangona ukuba umzimba uvelisa i-creatine yedwa, oku akwaneleyo ngelixa umntu edlala kakhulu kwimidlalo. Kule mizuzu, ukuxhaswa kwezemidlalo kufikelele ekuhlanguleni, okokuba, xa kusetyenziswa ngokufanelekileyo, kunokunyusa inani lamandla kunye nokuphucula iziphumo zezembaleki nge-20%. Okokuqala, oku kusebenza kuloo midlalo apho ufuna ukubuyela ngokubukhali: ukuqhuba imida emfutshane, imidlalo yamandla, njl.
Ukudala: indlela yokulawula kunye neli dose
Okumangalisayo kukuba, indlela yonyani yokwenene yokusebenzisa umdali ayizange ibekwe ngoku. Okwangoku, iingcali ziye zaphuhlisa izicwangciso ezintathu ezisisiseko, ngasinye sisebenza kakuhle. Kufuneka kuqatshelwe ukuba ngexesha langoku ngaphezu kwendalo ye-creatine monohydrates, kukho ukuhluka kwezinto ezininzi. Ukuba ukhetha omnye wabo-funda imiyalelo kwiphakheji, kuba imibuzo emininzi, kubandakanywa ukuba kuthatha ixesha elide ukuthatha i-creatine, unakho iimpendulo ezithile.
Ukuba uthatha ukudala i-monohydrates, ke kukho iindlela ezintathu zokufumana:
- Indlela yokulayisha. Okokuqala, kufuneka ulayishe umzimba nge-creine, uthathe ama-5 amagremu amane ngosuku ngeveki. Emva koko, ezinye iiveki ezi-6 zithathwa i-2-3 grams ngosuku. Emva koko ikhefu leeveki ezi-2-5 liyimfuneko, kwaye ikhosi iyaqhubeka.
- Indlela ngaphandle kokulayisha. Kule meko, uthatha u-3-5 grams of creatine kanye ngosuku kwiinyanga ezi-1-6, emva koko uthatha ikhefu kwiinyanga ezi-1-2 uze uqhubeke. Mhlawumbi, oku kukubambelela nokulungelelaniswa kwamkeleki.
- Indlela "yokukhuphela-ukuphumla". Ngokwale cwangciso, kufuneka uthabathe i-creatine kwiiveki ezi-5 izihlandlo ezine ngosuku malunga neveki, uze uzenzele ukuphumla kweveki. Ukuphindaphinda.
Musa ukulibala ukuba nayiphina inkambo yokuthatha umdali kufuneka ngokuqinisekileyo ihambe kunye nokuphumla. Ukongezelela, kubalulekile ukuba ucinge ukuba ukuthatha umthamo wama-gramu angama-20 ngosuku awuzange unikeze naziphi iziphumo ezongezelelweyo, ngoko akuncomeki ukuba udlule kule mizi.
Umbuzo wexesha lokuthatha i-creatine kwakhona ushiywe uvulekile ngexesha kwaye ungayifumana,
Indlela yokupheka umdali?
I-Creatine ayizinzile kwaye ihlaziywe ngokukhawuleza kwifom ye-liquide, ngoko idla ngokukhutshwa njengepowder. I-cocktail efunekayo kufuneka inxiliswe ngokukhawuleza emva kokupheka okanye, ubuncinane, kwiminyaka emashumi amathathu alandelayo.
Ngokwesiko, i-creatine iyakhutshwa kwijusi okanye ngamanzi, ngamanye amaxesha kunye kunye neprotheni okanye inzuzo, leyo, njengomthetho, inefuthe elihle kwi-assimilation of creatine. Ukondla xa uthabatha umdali kuyimfuneko ukufaka i-carbohydrate, baya kuphucula umbane wamandla.