I-Creatine enye yezona zixhobo ezithandwa kakhulu kubadlali. Inika umzimba amandla amaninzi kunye namandla, okubalulekileyo ekuqeqesheni amandla. I-Creatine iyimfuneko yokwakha imisipha, ngoko ngokuqhelekileyo isetyenziselwa ukwakha umzimba. Esi sengezo sinokuthengwa kwiifomsile okanye nge powder. Makhe sijonge kwiinzuzo zokudala kwiifomsile.
Iingenelelo zeepsules
- Ukukhawuleza kunye nesantya sokufana. Ekubeni abavelisi basebenzisa iifomula ezikhethekileyo zeekhemikhali, iifomsula zikhawuleza, kwaye ngokugcwele, into ebalulekileyo.
- Ukusetyenziswa kokusetyenziswa. Kulula kakhulu kwaye kulungele ukusela inkqubo yokudala kwiifomsile, njengoko kulula ukugcina kunye nokuhamba kunye nawe ukuya kwiiseshoni zokuqeqesha, kwaye ngokungafani ne-powder, akudingeki ukuba ulungiselelwe ngandlela-thile ngaphambi kokusela.
Ukudalwa kuyimfuneko yokwandisa ukunyamezela , ngoko kudla ngokusetyenziswa ngabadlali. Ukuba uye waqinisa imihla ngemihla ukusebenza, i-course ye-creatine iya kubonakala ngathi: Iveki enye udinga amaxesha amane ngosuku ukuze udle okungenani u-5 g. Kunconywa ukuba uyiphuze ngaphambi nangemva kokuzivocavoca kwakho. Emva koko iiveki ezisi-6 ngosuku kufuneka uphuze i-3 g. Isilinganisi sokudala sincike kwisiphumo ofuna ukuyifumana. Xa kunzulu ukuqeqeshwa, ezinye izongezelelo zifunekayo. Kukhona umthamo wokulayisha kunye nesondlo, inani le-creatine ebalulekileyo libalwe ngolu hlobo lulandelayo: i-1 kg yesisindo, i-0.3 g yesongezo sokutya iyimfuneko. Emva kweeveki ezimbalwa, idosi kufuneka iyancishiswe.
Ungayisebenzisa njani?
Ukuba unomdla, kunokuba uhlambe i-creatine kuma-capsules, ke indlela eyona nto ihlambulukileyo yamanzi okanye ijusi yamagilebhisi. Musa ukusela amajezi nge-vitamin C, njengoko engathathi nxaxheba isenzo sokongeza kwesondlo. Ukuze ulungele ukudala i-creatine kuma-capsules ngokukhawuleza, unokongeza ukongeza iprotheni kunye nama-amino acids. Ngaloo ndlela, ufezekisa umphumo onqwenelekayo.