Pau ʻole anei ʻo Creatine?

Anter

• Pehea e hana ai ka mea hana?
• Pehea ka lōʻihi o ka hana ʻana a ka creatine?
• Hiki i ka creatine pau ʻole ke hōʻeha iā ʻoe?
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Creatine kahi mea hoʻopihapiha mahalo nui ʻia, ʻoi aku ma waena o nā mea haʻuki, hoʻoikaika kino, a me nā mea hauʻoli.

Ua hōʻike ʻia ka noiʻi e hiki ke hoʻonui i ka hana hoʻoikaika kino, ka ikaika, a me ka ulu ʻana o nā mākala, a hāʻawi pū i nā pono ke olakino ʻē aʻe, e like me ka pale ʻana i nā maʻi neurological (,,).

ʻOiai manaʻo ʻia he palekana e ʻai, noʻonoʻo paha ʻoe inā pau ke kope a hiki ke hoʻohana ʻia ma ʻō aku o kona lā palena pau.

Hōʻike kēia ʻatikala pehea e hana ai ka creatine, inā pau ia, a inā paha e pau ka make ʻana i ka creatine pau ʻole i hiki ke maʻi ʻoe.

Pehea e hana ai ka mea hana?

Hana nā mea hoʻopihapiha Creatine ma ka hoʻonui ʻana i nā hale kūʻai phosphocreatine musele o kou kino - ka waihona waiho o ka creatine ().

Ke pau kou kumu nui o ka ikehu - kāu adenosine triphosphate (ATP) hale kūʻai, hoʻohana kou kino i kāna phosphocreatine hale kūʻai e hana hou ATP. Kōkua kēia i nā mea pāʻani e hoʻomaʻamaʻa hou aku no ka lōʻihi, hoʻāla i nā homone anabolic, a kōkua i ka hōʻailona ʻōnaehana, i waena o nā pono ().

Loaʻa nā ʻano o nā creatine, me:

• Creatine monohidrat
• creatine ethyl ester
• creatine hydrochloride (HCL)
• hana ʻia ʻo glukonate
• buffered creatine
• wai hana wai

Eia nō naʻe, ʻo ka mea maʻamau a me nā ʻano noiʻi maikaʻi ka creatine monohidrat.

Kōkua ʻo Creatine i ka hoʻomaikaʻi ʻana i ka hana, kōkua i ka ulu ʻana o nā mākala, a hāʻawi i nā keu pono ʻē aʻe. Hana ia ma ka hoʻonui ʻana i nā hale kūʻai phosphocreatine o kou kino, kahi mea e kōkua ai i ka hana ʻana i ka ATP - ke kumu nui o ka ikehu o kou kino.

Pehea ka lōʻihi o ka hana ʻana a ka creatine?

ʻOiai ʻo ka hapa nui o nā mea hoʻopihapiha creatine e papa inoa i ka lā palena pau i loko o 2-3 mau makahiki o ka hana ʻana o ka huahana, hōʻike nā noiʻi e hiki iā lākou ke lōʻihi ma mua o kēlā ().

I ke kikoʻī, paʻa paʻa ka creatine monohōpō pauma a ʻaʻole hiki ʻole ke wāwahi i kāna huahana neoneo - creatinine - ma kahi o ka manawa, ʻoiai ma nā mahana wela.

ʻO ka Creatine i hoʻololi ʻia i loko o ka creatinine ʻoi aku ka liʻiliʻi o ka ikaika a ʻaʻole paha e hāʻawi i nā pōmaikaʻi like (,).

ʻO kahi laʻana, kahi loiloi o nā noiʻi i ʻike ʻia ua hōʻike wale ʻia ka creatine monohidate pauka i nā hōʻailona ʻike o ka haki ma hope o 4 mau makahiki - ʻoiai ke mālama ʻia i kahi mahana kiʻekiʻe o 140 ° F (60 ° C) ().

No laila, ʻo kāu creatine monohidate supplement e pono ma kahi o 1-2 mau makahiki ma mua o kona lā palena pau inā mālama ʻia i nā anuanu a maloʻo maloʻo.

Hoʻohālikelike ʻia me ka creatine monohidate, nā ʻano ʻē aʻe o kēia waihona, e like me ka creatine ethyl ester a me nā mea hana wai, ʻoi aku ka liʻiliʻi a paʻa paha i ka creatinine ma hope o kā lākou lā pau ().

Ke mālama ʻia i nā anuanu, maloʻo maloʻo, pono nā mea hoʻopihapiha crineine Creatine monostate ma hope o 1-2 mau makahiki ma mua o ko lākou lā palena. ʻO nā ʻano creatine ʻē aʻe, e like me nā mea hana wai, ʻaʻole e lōʻihi lōʻihi ma mua o ko lākou lā palena pau.

Hiki i ka creatine pau ʻole ke hōʻeha iā ʻoe?

Ma ke ʻano laulā, aʻo maikaʻi ʻia ka creatine a manaʻo ʻia he palekana e hoʻopau ().

Hāʻawi ʻia i ka paʻa mau o ka creatine monohate, paʻa paha ia i mau makahiki ma mua o kona lā palena pau a ʻaʻole pono e hana i nā hopena ʻoluʻolu ʻole.

Eia kekahi, he mea nui e hoʻomaopopo i ka hoʻopau ʻole ʻana o ka mea nāna i hana i clumpy. ʻOiai ua hōʻike ʻia i kekahi mau mākū, maikaʻi maikaʻi ke hoʻopau. He ikaika a ʻaʻole paha e maʻi ʻoe.

ʻ saidlelo ʻia, inā i wehe ʻia kāu pahu wai o ka creatine no kekahi mau lā ma ka mahana o ka lumi a i hōʻike ʻia i kahi wai kūpono, e lilo paha ia i ka ikaika ().

Eia hou, ʻoiai he mea maikaʻi ka mea hana clumpy cline e ʻai ai, inā ʻoe e ʻike ua loli paha kāu mea hana i ke kala, hoʻomohala i kahi ʻala ikaika, a ʻono paha i kahi ʻano ʻokoʻa, ʻoi aku ka maikaʻi o ka hoʻōki ʻana i ka lawe ʻana iā ia.

Hiki i nā loli e like me kēia ke hōʻike i ke kū ʻana o nā bacteria akā ʻaʻole hiki ke hana maʻamau, inā ʻaʻole i wehe ʻia ka waihona no nā lā he nui i ka mahana wela o ka lumi.

Hāʻawi ʻia he mea kumukūʻai ʻole ka mea hana, inā he hopohopo kāu e pili ana i ka lawe ʻana i ka lāpau i hala, hiki iā ʻoe ke kūʻai i kahi paila hou no ka maluhia o ka noʻonoʻo.

ʻAʻole hiki i ka Creatine i hala i kona lā palena pau ke maʻi. No ka mea he kumu kūʻai ʻole ia, inā he hopohopo kāu, hiki iā ʻoe ke kūʻai i kahi paipu hou no ka maluhia o ka noʻonoʻo.

Ke laina lalo

ʻO Creatine kekahi o nā mea hoʻohui haʻuki e makemake nui ʻia ma ka honua holoʻokoʻa.

ʻO ke ʻano maʻamau o ka creatine - Creatine monohidrat - kūpaʻa a hiki ke hala i mau makahiki i hala aku o kona lā palena pau me ka ʻole o ka lilo i ka mana.

Hoʻohui ʻia, palekana ka creatine i hala i kona lā palena pau no ka ʻai ʻana a ʻaʻole pono e hana i nā hopena ʻē aʻe i makemake ʻole ʻia inā mālama pono ʻia ia i nā anuanu a maloʻo maloʻo.

Inā hoihoi ʻoe i ka hoʻāʻo ʻana i ka creatine a i ʻole pono e hoʻopiha hou i kāu mau hale kūʻai, hiki iā ʻoe ke loaʻa maʻalahi i nā ʻano like ʻole i nā hale kūʻai kūikawā a me ka pūnaewele.