Creatine ndeimwe yeanonyanya kudyiwa ekuwedzera pakati pevatambi. Zvimwe zvidzidzo zvinoratidza kuti zvinogona kuwedzera tsandanyama, simba, uye kurovedza muviri kuita. Pamusoro pezvo, inopa huwandu hwehumwe hutano hwakanaka, hwakadai sekudzivirirwa kubva kuzvirwere zvetsinga.
Zvisinei, vamwe vanhu vanotenda kuti creatine haina kuchengeteka uye ine zvakawanda zvinokonzerwa nemigumisiro, asi izvi hazvitsigirwi nesayenzi. Muchokwadi, ndeimwe yeakanyanya kuyedzwa ekuwedzera munyika uye ine yakasarudzika chengetedzo mbiri.
Chii?
Creatine ndiye yakagadzirwa nemaamino acids matatu: L-arginine, glycine uye L-methionine. Inoita inenge 1 muzana yehuwandu hweropa romunhu. Inotakurwa neropa uye inoshandiswa nenhengo dzemuviri dzine simba rakawanda, dzakadai seskeletal muscle uye uropi.
Creatine chinhu chinowanikwa munyama masero. Inobatsira mhasuru dzako kuburitsa simba panguva yekusimudza zvinorema kana yakakwirira-simba maekisesaizi. Kutora creatine sekuwedzera kwakakurumbira pakati pevatambi uye vanovaka muviri kuti vawane tsandanyama, kuwedzera simba, uye kunatsiridza kurovedza muviri.
Kutaura kwemakemikari, inogovera zvakawanda zvakafanana neamino acids. Muviri unogona kuugadzira kubva kune amino acids glycine uye arginine. Zvinhu zvakati wandei zvinokanganisa zvitoro zvecreatine zvemuviri, zvinosanganisira kudya nyama, kurovedza muviri, huwandu hwemhasuru, uye mazinga emahomoni akadai se testosterone uye IGF-1.
About 95% ye creatine inochengetwa mumhasuru muchimiro che phosphocreatine. Imwe 5% inowanikwa muuropi hwako, itsvo, uye chiropa.
Patinotora ma supplements, tinowedzera phosphocreatine zvitoro. Iyi imhando yesimba rakachengetwa mumaseru, sezvo ichibatsira muviri kugadzira yakawanda ye-high-energy molecule inonzi ATP. ATP inonzi mari yesimba remuviri. Kana tine ATP yakawanda, muviri unogona kushanda zviri nani panguva yekurovedza muviri.
Mhando
Sezvo whey protein inogona kuuya nenzira dzakasiyana, kunewo marudzi akasiyana e creatine.
- El monohydrate Inoumbwa ne creatine molecule uye molecule yemvura. Iyi ndiyo parizvino ndiyo inonyanya kudzidzwa fomu yekugadzira, uye yakaratidza kuve nemhedzisiro yakanaka yekuvandudza simba uye kuita maekisesaizi.
- El hydrochloride imwe nzira yakajairika yekuwedzera, inozivikanwa kuve nekunyura zviri nani pane iyo monohydrate. Zvisinei, mushure mokuenzanisa migumisiro yemafomu maviri aya, vatsvakurudzi havana kuwana mutsauko wakakosha muhuremu hwakanyanya hunogona kuitwa nevatori vechikamu pamakumbo emakumbo uye bhenji.
- El ethyl ester inzira isingazivikanwe yekuwedzera, yakagadziridzwa kuti iwedzere kutora kwemuviri kwe creatine. Zvisinei, kana ichienzaniswa nemonohydrate, iyi fomu inogona kusashanda pakuvandudza mhasuru kana simba, vatsvakurudzi vakawana.
- La micronized kana isina-micronized inoreva misiyano midiki munzira iyo wedzero inogadziriswa. Micronization inoshandura chimiro kana saizi yezvakagadzirwa zvimedu, asi kazhinji hazvichinje mhedzisiro yekuwedzera. Micronized inonyungudika zviri nyore mumvura, saka inoderedza kumwe kuumbwa kwe creatine kuzungunuka.
- La tamponade inonzi yakachengeteka uye inoshanda kupfuura monohydrate. Nekudaro, tsvagiridzo haina kukwanisa kuratidza kuti buffered creatine inosimudzira yakakwira tsandanyama creatine kana simba riri nani kana kuita. Liquid creatine, senge buffered creatine, ine runyerekupe rwekuti inokurumidza kunyura mumuviri kupfuura mafomu ehupfu.
- El creatine chelate uye magnesium imwe nzira isingazivikanwe yecreatine inosanganiswa ne magnesium. Kunyangwe pasati pave nekutsvagisa kwakadzama nezve creatine chelate uye magnesium, imwe ongororo yakawana kuti inogona kuwedzera simba mukuyedzwa kwekuita, kunyangwe isingapfuure yakajairwa creatine.
Creatine Benefits
Ndiyo imwe yeanonyanya kufarirwa ekuwedzera pasirese, kunyanya pakati pevatambi. Iyo zvakare ndiyo yakajairika yekuwedzera inowanikwa mune zvemitambo zvinovaka muviri, kusanganisira zvinwiwa zvesimba. Iine zvakawanda zvakanaka zvinokonzeresa hutano, ndosaka zvakajairika kuti zvipedzwe zvakadaro.
Kuvandudza mashandiro
Zviwedzerwa zvinowanzoshandiswa nevatambi nokuti pane humwe uchapupu hwokuti hunobudirira mukudzidzira kwepamusoro-soro. Pfungwa ndeyokuti creatine inobvumira muviri kuti ugadzire simba rakawanda. Nesimba rakawanda, vatambi vanogona kudzidzisa zvakanyanya uye kuwana zvakawanda.
Kune vamwe, kuwedzera chitoro chemuviri kunoratidzika kunge kunovandudza kushanda. Zvidzidzo zvakaratidza kuti mapfupi mapfupi ekuita zvine simba zvakanyanya anogona kuvandudza mashandiro, kunyanya panguva yekudzokororwa. Pakati pezvakanaka zvinowanikwa nesainzi ndezvi:
- Inowedzera mhedzisiro yekudzidziswa kwekudzivirira pane simba uye huwandu hwemuviri
- Inowedzera kunaka uye mabhenefiti epamusoro intensity intermittent speed kudzidziswa
- Inovandudza kutsungirira kuita mumabasa ekurovedza muviri aerobic anogara anopfuura masekonzi zana nemakumi mashanu
- Inogona kuvandudza simba, simba, kuonda huremu, kuita kwezuva nezuva kuita, uye basa retsinga
- Zvinoita sezvinobatsira mumitambo yenguva pfupi yenguva pfupi, yakanyanya kusimba
Kuwedzera muviri
Kuwedzera creatine kugutsikana mumhasuru kwave kwakabatana nekuwedzera kwemuviri. Zvisinei, maererano nevamwe vatsvakurudzi creatine haina kuvaka tsandanyama. Kuwedzera kwehuremu hwemuviri kunoitika nekuti creatine inoita kuti tsandanyama dzichengete mvura.
Iko kucherechedzwa kwehuremu hwemuviri kunowanikwa nekuda kwekuchengetwa kwemvura panguva yekuwedzera. Zvinogona zvakare kuti mhasuru yemhasuru inovakwa nekuda kwekushanda nesimba panguva yekurovedza muviri. Mukuwedzera, ivo vanogona kubatsira kudzivirira kukuvara kwemhasuru uye kuvandudza nzira yekudzoreredza mushure mekunge tatambura kukuvara.
Creatine inogonawo kuva neantioxidant mhedzisiro mushure mekunyanya kuramba kudzidziswa sesheni uye inogona kubatsira kuderedza cramps. Inogona kunge ine basa mukugadziriswa kwehuropi uye kumwe kukuvadzwa.
Muscular dystrophy
Creatine inogona kubatsira kuvandudza simba muvanhu vane muscular dystrophy. Zvidzidzo zvakaratidza kuti vanhu vane muscular dystrophy vakatora creatine vakawana 8 muzana kuwedzera kwesimba remhasuru kana vachienzaniswa nevaya vasina kutora kuwedzera.
Kurapa kwenguva pfupi uye kwepakati ne creatine kunovandudza simba remhasuru muvanhu vane tsandanyama dystrophies uye inoshivirirwa zvakanaka. Kuishandisa zuva rega rega kwe8 kusvika kumavhiki e16 kunogona kuvandudza simba remhasuru uye kuderedza kuneta kune vanhu vane muscular dystrophy, asi kwete zvidzidzo zvose zvakabudisa migumisiro yakafanana.
inovandudza kuora mwoyo
Izvo zvakaratidzwawo kuti vanhu vaive nekuora mwoyo vakawedzera 5 gram creatine supplement kune yavo yemazuva ese antidepressant. Pakave nekuvandudzika kwezviratidzo zvavo kubva kumavhiki e2, nekuvandudzika kunoenderera mberi kuburikidza ne4 uye mavhiki e8. Kurapa kwechisikigo kunogona kuva nzira inovimbisa yekurapa kune vakadzi vane kuora mwoyo uye comorbid methamphetamine kuvimba. Zvisinei, kutsvakurudza kwakawanda kunodiwa.
kugona kuziva
Pane humbowo hwekuti creatine inogona kuvandudza kushanda kwepfungwa. Mushure mekutora 5-giramu yekuwedzera zuva rega rega kwemavhiki matanhatu, vanhu vanoita kunge vari kuita zvirinani pamiyedzo yekushanda ndangariro nehungwaru, kunyanya mabasa anoitwa pasi pekumanikidzwa kwenguva, kupfuura vanhu vanotora placebo.
Creatine supplementation inobatsira cognition kune vakwegura. Vatori vechikamu vakatora 5-giramu yekuwedzera kana pazuva kwevhiki uye vozoita mimwe miedzo yenhamba uye yenzvimbo. Avo vakatora chekuwedzera vakabudirira pane avo vakatora placebo chete.
Creatine monohydrate, yakanakisisa
Mhando dzakasiyana dze creatine dzinoshandiswa mukuwedzera, kusanganisira creatine monohydrate and the creatine nitrate. United States Food and Drug Administration (FDA) haisati yabvumidza chero creatine supplement kuti ishandiswe. Mazhinji masayendisiti anodzidza zvekuwedzera anotenda kuti monohydrate ndiyo yakanakisa vhezheni. Heano zvimwe zvikonzero zvakatsigirwa nesainzi nei iyi iri mhando yepamusoro.
Iyo yakachengeteka
Zvidzidzo zvakawanda zvakaratidza kuti creatine monohydrate yakachengeteka kushandisa. Iko hakuna humbowo hwesainzi hunogutsa hwekuti kushandiswa kwenguva pfupi- kana kwenguva refu kwe creatine monohydrate kune zvinokuvadza. Zvidzidzo zvakashuma kuti monohydrate kushandiswa kwemakore maviri kusvika mashanu kunoratidzika kunge kwakachengeteka, pasina zvakanyorwa zvakaipa zvinokonzeresa.
Ichi chekuwedzera chinoratidzika kunge chakachengeteka pamadosi epamusoro. Kunyangwe muyero wezuva nezuva uri 3 kusvika 5 magiramu, vanhu vatora madosi anosvika makumi matatu emagiramu pazuva kweanosvika makore mashanu pasina kutaurwa nezvekuchengetedza. Izvo chete zvinowanzoitika kune uremu kuwedzera. Zvisinei, izvi hazvifaniri kuonekwa sechinhu chakaipa. Creatine inowedzera mvura yemukati masero emhasuru uye inogonawo kubatsira kuwedzera tsandanyama.
Ane zviri nani kuita maekisesaizi kupfuura mamwe mafomu
Creatine monohydrate inoita zvakasiyana-siyana pahutano uye kurovedza muviri kuita, kusanganisira kuwedzera kwesimba, simba, uye tsandanyama. Creatine monohydrate inoita kunge iri nani pane ethyl ester uye mafomu emvura ekugadzira. Imwe ongororo yakawana kuti monohydrate yakawedzera ropa uye tsandanyama creatine zvirinani pane ethyl ester fomu.
Nekudaro, zvimwe zvidiki zvidzidzo zvekutanga zvakaratidza kuti buffered creatine uye magnesium chelate mafomu anogona kunge anoshanda semonohydrate mukuvandudza kurovedza muviri. Kunyanya, aya mafomu anogona kushanda zvakaenzana mukuwedzera bhenji rekudhinda simba uye simba rekubuda panguva yebhasikoro.
Ndiyo iri nyore kuwana uye yakachipa.
Mamwe mafomu matsva ekugadzira anongowanikwa mune akawanda-mushonga zvigadzirwa, senge pre-Workout supplements. Zvakare, izvi zvimwe zvinongedzo kazhinji hazvifanirwe uye hazvina tsigiro yakafanana yesainzi seyakagadzirwa.
Mamwe maitiro ekugadzira, akadai sehydrochloride uye ethyl ester, anogona kutengwa sechinhu chimwe chete. Nekudaro, izvi zvinongowanikwa kubva kunhamba diki yevatengesi vepamhepo kana muchitoro. Kune rimwe divi, iyo monohydrate fomu iri nyore kutenga sechinhu chimwe chete.
Monohydrate haingori nzira iri nyore yekugadzira yekuwana sechinhu chimwe chete, ndiyo zvakare yakachipa. Pane zvikonzero zvishoma zvinogoneka nei. Sezvo iyo monohydrate yave iripo kwenguva yakareba kupfuura mamwe maitiro ekugadzira, inogona kunge yakachipa kugadzira.
Rinoshanda sei?
Creatine inogona kuvandudza hutano nekuita kwemitambo nenzira dzakawanda. Muchiitwa chepamusoro-soro, basa rayo rekutanga ndere kuwedzera phosphocreatine zvitoro mumhasuru. Zvitoro zvekuwedzera zvinogona kushandiswa kugadzira ATP yakawanda, inova ndiyo yakakosha simba rekusimudza uremu uye yakakwirira-yakanyanya kurovedza muviri.
Creatine inobatsirawo kuvaka tsandanyama nenzira dzinotevera:
- Basa rakavandudzwa: Inobvumira kushanda kwakawanda kana huwandu hwehuwandu mune imwe dzidziso yekudzidzisa, iyo inonyanya kukosha mukukura kwenguva refu kwemhasuru.
- Enhanced Cell Signaling-Inogona kuwedzera satellite cell signing, iyo inobatsira mukugadzirisa tsandanyama uye kukura kwemhasuru.
- Kuwedzera anabolic mahomoni: Zvidzidzo zvinoratidza kuwedzera kwehomoni, senge IGF-1, mushure mekutora creatine.
- Kuwedzera cellular hydration-Inowedzera zviri mukati memvura mukati memhasuru maseru, zvichikonzera sero-volumizing mhedzisiro inogona kuita basa mukukura kwemhasuru.
- Kuderera kweprotein degradation: Inogona kuwedzera huwandu hwemhasuru hwese nekudzikisa kuparara kwemhasuru.
- Lower myostatin mazinga: Mazinga akakwirira eprotein myostatin anogona kunonoka kana kudzivisa zvachose kukura kwemhasuru itsva. Creatine supplementation inogona kuderedza mazinga aya, ichiwedzera kukura kwekugona.
Inokanganisa chii?
Mune mishonga yakakwirira ichiri yakachengeteka. Kunyange zvazvo zvinotarisirwa kuti zvinogona kukanganisa chiropa, itsvo kana mwoyo, kunyange zvazvo izvi zvisati zvaratidzwa. Zvimwe zvinogona kuitika kurwadziwa nemudumbu, kusvotwa, kutemwa netsandanyama, kana manyoka. Inokurudzirwa pa vanhu vane chirwere cheitsvo iyo isingashandisi creatine, uye kuchenjerera kunorayirwa kune vanhu vane chirwere cheshuga uye chero munhu anotora shuga yeropa zvinowedzera.
Kuchengetedzwa kwe creatine supplement hakuna kusimbiswa panguva yekuzvitakura kana lactation, saka vakadzi vanorayirwa kuti vazvidzivirire panguva ino.
Kushandisa creatine kunogona kutungamirira kune a uremu uremu. Kunyangwe izvi zvichinyanya kuve nekuda kwemvura, zvinogona kuve nemhedzisiro yakaipa kune vatambi vanonangana nemamwe makirasi uremu. Inogonawo kukanganisa kushanda mumabasa apo pakati pesimba regiravhiti chinhu.
Imwe tsvakiridzo inodiwa kuti madosi epamusoro e creatine anogona kukanganisa mamwe mabasa emuviri. Kunyange zvazvo nyanzvi dzichirayira ngwariro, dzichicherechedza kuti creatine ingaderedza shuga yomuropa, iyo inogona kutapura vanhu vane chirwere cheshuga kana kuti hypoglycemia; uye kukwidza BP, zvichibata vanhu vane BP.
Ukuwo, kana tikasanwa mvura yakakwana, tinogona dehydrate. Kupera mvura mumuviri ndechimwe chezvakanyanya kuipa. Zvigadzirwa zvine chinhu ichi zvinoshanda nekuita kuti mhasuru dzako dzitore mvura kubva kune dzimwe nzvimbo dzemuviri wako. Kupera kwemvura kunonyanya kunetseka kune vatambi vanoita zvemitambo kana kutamba mumamiriro ekunze anopisa kwenguva yakareba.
Vanokurudzirawo kuchenjerera kune vanhu vane deep vein thrombosis, electrolyte kusagadzikana kana kusaenzana, kusagadzikana kwegastrointestinal, arrhythmia, matombo eitsvo kana chirwere chechiropa, migraines, kuderera kweropa pakumira, kana bipolar disorder.
Inguvai uye yakawanda sei inofanira kutorwa?
Munhu anoda pakati pe1 ne3 magiramu e creatine pazuva. Inenge hafu yeizvi inobva mukudya uye imwe yose inogadzirwa nemuviri. Zvokudya zvinosanganisira nyama tsvuku nehove. Creatine inogona kupa simba kunhengo dzemuviri painodiwa. Vamhanyi vanoshandisa ma supplements kuti vawedzere kugadzirwa kwesimba, kuvandudza mitambo yemitambo, uye kuvabvumira kuti vadzidzise zvakasimba.
ari vatambi Vadzidzi vakanyanya vangangoda kudya pakati pe5 uye 10 magiramu e creatine pazuva kuti varambe vachiita basa ravo. Vanhu vasingakwanisi kuigadzira nekuda kwehutano hwehutano vangada kutora 10 kusvika ku30 gramu pazuva kuti vadzivise matambudziko ehutano.
Pazviyero zvinokurudzirwa, creatine inoonekwa seyakachengeteka kudyiwa. Zvekuwedzera zvinogona kuve zvakachengeteka kune vanhu vazhinji, mune zvidiki, asi zvinogara zvakanaka kuwana chikafu chako kubva kune zvakasikwa masosi.
Vanhu vazhinji vanotora ma supplements vanotanga ne a kurodha chikamu, iyo inotungamirira kukurumidza kuwedzera muzvitoro zve creatine mumasumbu. Kuti utakure creatine, tora 20 gramu pazuva kwemazuva 5-7. Izvi zvinofanirwa kukamurwa kuita mana 5-gram servings zuva rese. Kutora kunogona kuvandudzwa zvishoma nekabhohaidhiretsi kana mapuroteni akavakirwa chikafu nekuda kwekuburitswa kwe insulin.
Mushure mekutakura nguva, tichatora 3-5 gramu pazuva kuti tichengetedze mazinga akakwirira mukati memhasuru. Sezvo pasina kuderera kwekudya creatine, unogona kunamatira neiyi dose kwenguva yakareba. Kana tikasarudza kusaita chikamu chekurodha, tinogona kungoshandisa 3-5 gramu pazuva.
Sezvo creatine inokwevera mvura mumasero emhasuru, zvinokurudzirwa kuitora negirazi remvura uye ugare uine hydrated zuva rese.
Zviri nani kutora creatine mushure mekudzidziswa?
Zvimwe zvidzidzo zvakatsvaga nguva yakanakisa yekutora supplemental creatine.
Mumwe wavo akaongorora kana zvaive zvakanyanya kushanda kuti varume vakuru vatore magiramu mashanu vasati vadzidziswa kana mushure mekudzidziswa. Chidzidzo chacho chakatora mwedzi, uye zvakaonekwa kuti kuonda kwakawedzera uye mafuta akaderera kana akatorwa mushure mekuita muviri. Ichokwadi zvakare kuti kune zvimwe zvidzidzo zvisina kuwana misiyano pakati pekuitora isati yasvika kana mushure.
Izvo zvinorairwa kutora nguva pfupi isati yasvika kana mushure uye kwete kumirira nguva refu pakati pekuitora nekudzidziswa. Imwe ongororo yakawana kuti kutora iyo yekuwedzera padyo nekurovedza muviri kwakawedzera simba uye tsandanyama. Isu tinogona kunyange kupatsanura dose uye kutora hafu pamberi uye pashure.
Mugumisiro wacho unochengetedzwa here pamazuva atisingadzidzisi?
Kune vanhu vanosarudza kutora creatine pamazuva ekuzorora kuitira kuchengetedza zvirimo mumamhasuru. Pakutanga zvinokurudzirwa kuita chikamu chekutakura (chinenge 20g kwemazuva mashanu) kukurumidza kuwedzera zvinyorwa mumasumbu.
Mushure mezvo, zvinokurudzirwa kuderedza chiyero chezuva nezuva kusvika ku 3-5 gramu, kuitira kuchengetedza zviri nyore.
Inogona kukonzera alopecia here?
Kune nguva dzose kutaura nezvezvipo zvakanaka zvine chekuita nemuviri wedu uye kuita kwemitambo, asi zvakare zvinobvunzwa kana creatine inowedzera kurasikirwa kwebvudzi. Tinenge takatarisana nedambudziko guru kumunhu wose, zvikuru kuvarume vane mhanza. Pasinei nokuti kurapa kwakakurumbira kwavanoita muTurkey hakuna kuipa zvachose, tinosarudza kana chirevo ichi chiri chechokwadi.
Iko hakuna zvakawanda zvinoratidza kuti creatine supplementation inokonzera kurasikirwa kwebvudzi. Muchokwadi, huzhinji hwehumbowo hweiyo link ndeye anecdotal. Zvakadaro, chidzidzo chidiki muvatambi verugby yemakoreji vakawana mazinga akakwira ehomoni ane chekuita nekurasikirwa kwebvudzi mushure memavhiki matatu echirongwa chekuwedzera chekuwedzera. Iyi hormone inonzi dihydrotestosterone (DHT). DHT ihomoni inotorwa kubva kune imwe hormone yaungave uchiziva: testosterone. DHT inewo simba kupfuura testosterone.
Mvere dzebvudzi dzine hupenyu hwavo. Chikamu chekukura kwebvudzi chinoteverwa nechikamu chekuzorora, mushure mezvo bvudzi rinowira kunze. DHT inogona kusunga kune chaiyo mahormone receptors pane bvudzi follicles. Izvi zvinogona kutungamirira kumakumbo mapfupi ekukura kwebvudzi, pamwe chete nevhudzi rakatetepa, rakapfupika. Nokuti bvudzi shoma rinokura, bvudzi rakawanda rinodonha pane rinotsiviwa.
Uyezve, vamwe vanhu vane a maitiro ekugara kusvika kubvudzi. Kusiyana kwejeni rinonzi AR kunogona kutungamira mukuwedzera kwekuita kwehomoni receptors inowanikwa mukati mebvudzi follicles.
Chidzidzo chekare chakashandisa creatine supplementation regimen iyo yaisanganisira mazuva manomwe ekugadzira creatine, panguva iyo chiyero chepamusoro chekuwedzera chakaitwa. Izvi zvakateverwa nenguva yekuchengetedza yakaderera creatine mazinga.
Vatsvagiri vakawana kuti mazinga eDHT akawedzera kupfuura 50 muzana panguva yekurodha uye yakaramba iri 40 muzana pamusoro pekutanga panguva yekugadzirisa. Testosterone mazinga haana kuchinja. Zvakakosha kuziva pano kuti vatsvakurudzi havana kuongorora kurasikirwa kwebvudzi muvatori vezvidzidzo. Naizvozvo, pano tinogona kungoona mhedzisiro pamazinga ehomoni.
Kuwedzera kwemazinga eDHT kwakaonekwa. Sezvo mazinga eDHT achiita basa mukurasikirwa kwebvudzi, kuwedzera uku kunogona kuwedzera njodzi, kunyanya kana isu tine genetically predisposed kune alopecia. Kazhinji, kutsvagisa kwakawanda kunodiwa pamhedzisiro yecreatine pamazinga eDHT.