Loading creatine: da yadda za a dauki, da sashi da kuma shawarwari

Creatine - a wasanni abinci mai gina jiki da ake bukata don Bodybuilders. Kowa ya sani cewa da wasanni kari inganta sauri tsoka riba. A mafi yawan lokuta, creatine loading damar da dan wasa ya cimma da ake so sakamakon. Lokacin amfani da daidai, creatine da aka inganta jimiri, ta ƙara nauyi da kuma inganta yi.

Bugu da kari na creatine a abinci rage oxidative matakai a tsoka Kwayoyin, wanda na taimaka wa gajiya. Har ila yau, muhimmin amfani ne da ikon kara da glycogen abun ciki a cikin sel. Saboda wannan aiki dan wasa tsoka zama mafi girma.

Yana gudanar da wani binciken da ta nuna cewa creatine qara anabolic tsoka girma damar. Saboda wannan kara nauyi riba da kuma ta jiki ƙarfi dan wasa. Creatine kari da aka hada da halitta sinadaran, don haka ba ya haifar da gagarumin cutar da dan wasa. Yana da muhimmanci cewa creatine loading da aka za'ayi bisa ga umarnin, babu yawan abin sama.

Duk da haka, kwanan nan karatu sun nuna cewa 'yan wasa da suka ɗauki creatine ko'ina ba tare da loading lokaci, ba zauna cikin sharuddan tsoka gini daga waɗanda suka riƙi shi a high yawa a cikin makon farko.

Ka'idar ƙari effects

Creatine an hada ne daga abubuwa da, bi da bi, suna da hannu a cikin makamashi metabolism. Idan yadda ya kamata gudanar creatine loading, cewa ga kowane kilogram na mutum nauyi accumulates fiye da 1 gram na tsoka. Irin wannan sinadaran halayen faruwa a kowane mutum, ko idan ya aka ba da hannu a wasanni, amma a kananan yawa. Amfani creatine, jiki zai assimilate carbohydrate mahadi, kuma ya jũya su a cikin makamashi, wanda na taimaka wa gaskiya cewa jiki za su iya jure manyan lodi.

Saboda gaskiya cewa kwayoyin iya nuna creatine kawai a kananan yawa, sau da yawa wannan ba ya isa ga cikakken horo da kuma dawo da. A irin wannan yanayi taimaka creatine loading. A musamman daidai da shi ta amfani da ikon da dan wasa ƙaruwa da fiye da kashi 18 cikin dari. Wannan ƙari ne musamman da amfani ga wadanda ke da hannu a cikin ikon wasanni.

Abin da irin creatine mafi

A cewar masana, creatine supplementation an dauki mafi kyau a cikin taron da cewa yana da wani impurities a cikin abun da ke ciki. Wannan irin wasanni abinci mai gina jiki shi ne halitta samfurin. Kimiyya da Sports Medicine ne masu tasowa a shekara, to ƙirƙira sababbin abubuwa. A wannan batun, da yawa musamman sababbin ga wasanni suna yi mamaki: "Abin da yake creatine ? Download yaya dauki wannan samfurin dama?"

Domin kauce wa kurakurai, da kuma yawan abin sama a lokacin supplementation kamata tuntubar masana. Yana da muhimmanci a tuna cewa kowane wasanni na bukatar wani irin creatine. A kocin zai ƙayyade nau'in cewa bukatar samun sabon shiga. Daga wannan kuma zai dogara ne a kan sakamakon a cikin nasara. Babban factor a samun wani selection samun creatine loading ko ba tare da shi.

Yaushe ne ya fi, shi ya dauki creatine

Don horo ya kasance mai tasiri, shi wajibi ne don saka idanu da ikon da lokaci zuwa lokaci. Wannan factor yana da tasiri kai tsaye a kan sakamakon. A saboda wannan dalili, za ka bukatar a hankali kusanci da gwamnatin abinci. Wajibi ne a raba shi sabõda haka, creatine ne mafi alhẽri tunawa. Yana da muhimmanci a tuna cewa mafi kyau lokaci zuwa sama kari - bayan tsanani workouts. A wannan lokacin, shi inganta jini ya kwarara a cikin jijiyoyinmu da kuma inganta rayuwa halayen.

Idan an haifar da guje-guje, ya mataki na farko shi ne don yanke shawara yadda za a dauki creatine ba tare da kaya, saboda haka kamar yadda ba su cutar da jiki. A irin wannan yanayi ya zama don rage kudi na m na wasanni kari. Kafin farkon wani tsanani motsa jiki ya kamata ba sha creatine, domin zai iya rushe da ruwa balance a cikin jiki.

A lokacin kwanaki na sauran kari ya kamata a dauka a cikin safe. Wannan shi ne saboda a wannan lokaci na rana jiki ne tare da cikakken girma hormones. Creatine inganta metabolism, haka carbon kashi ratsa kai tsaye a cikin tsoka.

Yadda za a yi amfani da creatine

Wannan irin wasanni abinci mai gina jiki ya underestimated digestibility bakin kofa, don haka ka bukatar ka san yadda za su yi aikin creatine loading 'yan wasa na daban-daban masu girma dabam. Kan yadda ya kamata sanya zabi ya dogara a nan gaba sakamakon a nasarori. A daidai zabi na creatine sashi muhimmanci ƙara da sakamako daga cikin abu, kazalika da rage hadarin da illa.

Cin monohydrate tare da sunadarai ba kawai kara tsoka nauyi, amma kuma kara da ƙarfi. Wadannan biyu halitta bangaren jitu da kyau tare da juna, wanda damar don ƙarfafa mataki na Additives. Godiya ga cewa sanya mai gina jiki shake iya zama a amince ƙara wani yanki na creatine foda. Wannan liyafar fasaha ne mafi kyau dace domin 'yan wasa da wani talakawan jiki abun da ke ciki.

Domin bakin ciki da 'yan wasa mafi m cakuda gainers monohydrate. A hanya domin shirya Additives daidai da wannan. Aka gyara Additives na da irin wannan suna da kyau taimakawa wajen gina taimako jiki.

Kudin shiga wasanni abinci ba tare da sauke

Yarda da creatine monohydrate ba tare da bukatar load a kalla 6 grams per day, shi ne kamar teaspoon. A cikin kwanaki lokacin da motsa jiki da aka yi, creatine amfani bayan makaranta ga sa'a daya. Additives ga mafi alhẽri sha a cikin jikin mutum dole ne a gauraye kafin shan creatine da kuma hadaddiyar giyar sunadarai ko carbohydrates.

A lokacin a lokacin da rana da aka gudanar a hutu a tsakanin azuzuwan, creatine ya kamata a dauka tsakanin amfani abinci a ko'ina cikin yini. Duk lokacin da monohydrate ne mafi kyau dauka tare da karin abubuwa (gina jiki ko carbohydrate gainer). Irin wannan wasanni abinci tsarin ya zama watanni biyu. Bayan haka, wani m bukatar kadan hutu.

A amfani da loading

Loading creatine supplementation ne babban adadin for 7 kwanaki. A farko har kwana bakwai dole ne ka ci 5 grams na foda 4 sau a rana. Kari ya kamata a dauka a tsakanin abinci.

A horo kwanaki, diluted foda kamata sha a hadaddiyar giyar nan da nan bayan da motsa jiki, ga sa'a daya. Bayan mako guda da horo a cikin wannan yanayin zai rage kashi na 2 grams. Wannan ikon da aka mika mana na daidai wata daya. Next, kana bukatar hutu don game da kwanaki 21.

Ina bukatan loading creatine?

A yawa na mutane mamaki ko creatine loading ake bukata? yadda za a gudanar da shi? Amsar mai sauki: shi wajibi ne da 'yan wasa da suke so su kara tsoka taro, kazalika da sakamakon. Idan ka dauki creatine for game da 4 grams domin a watan, sakamakon zai zama a bayyane ba tare da sauke. Resorting to shi, za ka iya cimma wata-wata sakamakon a kawai 7 kwanaki. Wajibi ne a horar da maida, kawai to, zai kasance mai kyau sakamakon.

Ma'ana da download ne quite sauki: shi gudãnar up metabolism. A lokacin supplementation dan wasa da ya tilasta kuma yayi wuya a dakin motsa jiki. Yana da muhimmanci kada su overdo shi da sashi da kuma multiplicity. Wadannan ayyuka za su iya kai wa ga illa da kuma tabarbarewar jiki. A kullum kudi na wani dan wasa na matsakaici ginawa - 20 grams per day a gabata. Haka kuma, ba tare da loading kashi ne da yawa karami.

Side effects na samfurin

A cikin hali na daidai sashi da kuma tsanaki jerin supplementation a lokacin loading, kuma ba tare da tsoro ba. Yana wasanni abinci ne daidai wani hadari. A cewar duniya statistics, illa iya faruwa kawai 4 bisa dari na 'yan wasa. Dalilin da cewa akwai - karin abubuwa da za su iya zama wani ɓangare na wasanni abinci mai gina jiki.

jerin nuni

A wasu yanayi, rashin jin daɗi na iya tashi daga wuce kima yin amfani da creatine, cewa shi ne mai yawan abin sama. Su ne:

• rushewa daga al'ada narkewa.
• bayyanar edema mai sãɓãwar launukansa a tsanani.
• convulsions (faruwa wuya).

Wadannan a ke so effects a mafi yawan lokuta na iya faruwa a lokacin da creatine loading aka yi. Monohydrate kamar shan a wannan lokacin - shi ne ya tuna da kowane dan wasa. By wadannan duk umarnin don amfani, za ka iya cimma sakamako mai kyau ba tare da cutar da su lafiya.