Abantu abasebenza kwisistim sobunzima bomzimba, bahlala becinga ngokuthatha izongezo, kwaye kwiimeko ezininzi ukhetho luwela kwi-creatine. Yifeze ngeendlela ezimbini: ngeefomsile kunye ne powder. Kwimeko yesibini, ukumkelwa kuyinkimbinkimbi yinto yokuba kubalulekile ukubala nokulinganisa umyinge ngokuchanekileyo, ngoko kubalulekile ukwazi ukuba uphuze kanjani i-creatine nge powder ukuphumeza iziphumo, kodwa ungafumani nantlungu. Ukwangoku, kukho iindlela ezininzi zokumkela, kodwa ke ezimbalwa zazo zifanelwe ukunakwa.
Indlela yokusebenzisa i-creatine nge powder?
Okwangoku, kukho ezimbini iindlela eziphambili zokuthatha umdali, qwalasela nganye ngeenkcukacha ezingakumbi.
Ngokukhuphela . Le nqubo isekelwe kwinto yokuba isilwanyana kufuneka ixilwe kuqala kwii-triple doses, kwaye ke imali iyancipha kwaye ikhefu lenziwe. Kule meko, umphumo ukhawuleza.
Indlela yokusebenzisa i-creatine nge powder ngokulayisha:
- Ixesha lokulayisha. Kwiveki, isongezelelo sithathwa amaxesha amane ngosuku nge-5 g phakathi kokutya. Ngeentsuku zoqeqesho, isabelo kufuneka sithathwe ekupheleni kweseshoni.
- Inkxaso. Nsuku zonke, kufuneka uphuze amagremu ama-5, ukuba uqeqesho lufanele ukuba lube emva kwayo, kwaye ukuba akunjalo, ngoko kusasa.
Unako ukubala i-dose yemihla ngemihla efunekayo yokuzidala, kuba ezi fomula ezilula zisetyenzisiweyo. Ngethuba lokulayishwa ngosuku, kubalulekile ukuthatha i-300 mg / kg yesisindo somzimba, kwaye ngexesha lokuxhaswa - 30 mg / kg.
Ngaphandle kokulayishwa . Kule meko, isongezo asisetyenzisiwe kumanani amakhulu, ngoko ke umphumo awufi ngokukhawuleza. Kule meko, i-creatine ikuvumela ukuba ufumane umphumo oyifunayo, ugcine kwaye ungagqithisi umzimba ngokule-amino acid. Esi sikimu sokwamkela sithetha ukusetyenziswa okufanayo kwendalo, oko kukuthi, kanye ngosuku ngosuku lwe-5-6 g ekuseni okanye emva koqeqesho.
Kungakhathaliseki indlela ekhethiweyo yokusamkela, kukulungele ukudla umdali ngokungaphantsi kweeveki ezintandathu, uze uthathe ikhefu inyanga nesiqingatha.
Kukulungele ukuqonda oko kukuphuze ukusela umdali kwi powder ukuze ufumane umphumo omkhulu. Inketho elula kukunciphisa isongezo emanzini, kodwa iingcali zicebisa ukuba zinciphise i- creatine ngejusi elimnandi kwaye zixutywe kwisiqephu somnini wesisindo okanye nayiphi na isongezo. Ngenxa yoko, umphumo wayo uphuculo.
Ukuba unomdla kwizinto eziphambili kwiifomsile okanye powder, kubalulekile ukukhankanya ukuba akukho mmahluko kwizenzo nangempumelelo. Izongezo nje kuphela kwiifomsules zikulungele ukuthabatha nokubala amanani, kodwa zibiza kakhulu.