Izondlo zendalo zithandwa kakhulu kubadlali, namhlanje siya kuqonda indlela yokusela ngokufanelekileyo i- creatine .
Kukho nenani elikhulu lokukhethwa kwezi zixhobo. Iprogram yeentsuku ezithandathu iyathandwa kakhulu, i-30 grams yomgubo ogqityiweyo ngosuku. Le mali kufuneka ihlulwe kwi-6 reception, oko kukuthi, i-5 gram. Ngethuba elilandelayo, idosi kufuneka iyancitshiswe kwi-10 g ngosuku. Ngombulelo kumdali oqokelelweyo, umzimba uziva unamandla ngakumbi kwaye izihlunu ziqala ukumelana nomthwalo onzima.
Ukuba ngaphambili awuzange uthathe i-creatine ngaphambi koqeqesho, kufuneka uqwalasele ezinye zeengxaki. Phakathi kweeprogram zokusetyenziswa kuyimfuneko ukuthatha ikhefu, malunga neveki ezi-4. Kubalulekile ukuba umzimba ungasetyenziselwa ukungenisa ukuvela ngaphandle kwaye ungacinezeli iinkqubo zawo zokukhulula i-creatine.
Ndingayithatha njani?
Umqhubi ngamnye unemithetho yakhe yokuthatha umdali, kodwa ngokuqhelekileyo ulawulo lwentsebenzo lubonakala kanje: iintsuku ezili-8 ngosuku kufuneka zisetyenziswe 25 g nganye, emva kokunciphisa umthamo ukuya kwi-5 g ngosuku kwaye uthatha ezinye iiveki ezi-7. Emva koko kufuneka uphinda uphinde kwakhona. Nokuba ukutyeleka okufanelekileyo kwendalo akuqinisekisi umphumo we-100%. Izibalo zithi le ncedisi yokutya ayichaphazeli i-30% yabadlali.
Ngoku kuhleli ukufumana indlela yokusela umdali kwi powder. Kumele ichithwe kumanzi omnandi xa ijusi yamagilebhisi okanye amanzi alula. Akukhuthazwa ukuba usebenzise amajusi amuncu. Ngendlela, ngeendleko zamanzi. Kumele inxiliswe ngobuninzi ngexesha lokusetyenziswa kwe-creatine.
Kukho iintlobo ezahlukeneyo zokuncedisa ukudla kwezemidlalo, ezahlukileyo ekubunjweni nasekusebenzeni kumzimba, ngoko ukhetho luxhomekeke kwiminqweno yakho.
Ngeziphakamiso eziqhelekileyo ukuba uphuze ngokufanelekileyo ukudala njani, siqikelele, kwaye ukhethe indlela efanelekileyo.