Pehea e lawe ai i ka mea hoʻopihapiha creatine

Anter

• Pehea e lawe ai i ka creatine
• 1. Hoʻohui no 3 mau mahina
• 2. Hoʻohui me ka nui loa
• 3. Pākuʻi Cyclic
• No ke aha ka creatine?
• Nā nīnau maʻamau
• 1. I ka manawa hea o ka lā e koi ʻia ai e lawe i ka creatine?
• 2. Maikaʻi paha ka lawe ʻana i ka creatine?
• 3. ʻO ka momona o ka creatine?
• 4. Hiki i ka creatine ke hoʻohana i mea e hōʻemi ai i ka paona?
• 5. palekana anei ka creatine no ka poʻe ʻelemakule?

ʻO Creatine kahi mea hoʻopihapiha papaʻai a nā mea pāʻani e ʻai ai, ʻo ia hoʻi nā mea pāʻani i nā wahi o ke bodybuilding, hoʻomaʻamaʻa kaumaha a i ʻole nā ​​haʻuki e koi ai i ka pahū o nā mākala, e like me ka sprinting. Kōkua kēia mea kōkua i ka loaʻa ʻana o ka nui o ka momona, hoʻonui i ke anawaena o ka fiber muscle a hoʻomaikaʻi i ka hana kino, a me nā kōkua i ka pale ʻana i nā ʻeha haʻuki.

ʻO Creatine kahi mea i hana kūlohelohe ʻia e nā puʻupaʻa, pancreas a me ke akepaʻa, a he mea i loaʻa i nā amino acid. Hiki ke lawe ʻia nā mea hoʻohui o kēia hui ma kahi o 2 a 3 mau mahina, ma lalo o ke alakaʻi a ke kauka, nutristist a nutrologist paha, e loli ana i ka lāʻau mālama ma waena o 3 a me 5 g i kēlā me kēia lā e like me ke kaupaona a no kahi manawa palena.

Pehea e lawe ai i ka creatine

Pono e hana i ka supplementine Creatine ma lalo o ke alakaʻi a ke kauka a me ka mea hānai a pono pū me ka hoʻomaʻamaʻa ikaika a me ka meaʻai kūpono e hiki ai ke makemake i ka hoʻonui ʻana i ka nui o nā mākala.

Hiki ke lawe ʻia nā mea hoʻopili Creatine i 3 mau ʻano like ʻole, a hiki i nā mea āpau ke loaʻa nā keu pono i ka hoʻonui ʻana i ka nui o nā mākala, ʻo ia hoʻi:

1. Hoʻohui no 3 mau mahina

ʻO ka supplementine Creatine no 3 mau mahina ka pepa i hoʻohana nui ʻia, me ka ʻai ʻana o 2 a 5 mau huna o ka creatine i kēlā me kēia lā no 3 mau mahina e hōʻike ʻia ana, a laila ua ʻōlelo ʻia e kū no 1 mau mahina i hiki i ka hoʻomaka ʻana o kahi pōʻaiapuni ma hope, inā pono.

2. Hoʻohui me ka nui loa

Hoʻokumu ka Creatine supplementation me ka overload i ka lawe ʻana i 0.3 g / kg o ke kaupaona i loko o nā lā he 5 mua, e puʻunaue ana i ka huina lāʻau ma 3 a 4 mau manawa i ka lā, kahi e makemake ai i ka momona o nā mākala.

A laila, pono ʻoe e hōʻemi i ka mahele lāʻau i 5 gram i kēlā me kēia lā no 12 mau pule, a ʻo ka hoʻohana ʻana i ka creatine e hele mau me ka hoʻomaʻamaʻa kaumaha maʻamau, kahi e alakaʻi ʻia ai e kahi ʻoihana aʻo kino.

3. Pākuʻi Cyclic

ʻO kekahi ala e lawe ai i ka creatine he cyclically ia, ʻo ia hoʻi ka lawe ʻana i 5 gram i kēlā me kēia lā no kahi o 6 mau pule a laila e hoʻomaha ana he 3 mau pule.

No ke aha ka creatine?

ʻO Creatine kahi waihona kumukūʻai i hiki ke hoʻohana ʻia no nā ʻano ʻano like ʻole, e lawelawe ana iā:

• Hāʻawi i ka ikehu i nā olonā, e hōʻalo ana i ka luhi o nā mākala a me ka makemake i ka hoʻomaʻamaʻa ikaika;
• Hoʻomaʻamaʻa i ke ola hou ʻana o nā mākala;
• Hoʻonui i ka hana i ka wā hoʻoikaika kino;
• Hoʻonui i ka nui o nā mākala, ʻoiai ke hāpai nei i ka hōʻiliʻili ʻana o ka wai i loko o nā hunaola;
• Paipai i ka loaʻa momona o ka momona momona.

Ma waho aʻe o ka loaʻa ʻana o nā pōmaikaʻi e pili ana i ka hoʻoikaika kino, hōʻike pū kekahi mau noiʻi he hana neuroprotective ka creatine, e pale ana a e hōʻemi ana i ka nui o nā maʻi neurodegenerative, e like me ka maʻi Parkinson, ka maʻi o Huntington a me ka distrophy muscular.

Eia hou, hiki i kēia waihona ke loaʻa nā hopena maikaʻi a me nā pōmaikaʻi ke hoʻohana ʻia ma ke ʻano he kōkua no ka mālama ʻana i ka maʻi diabetes, osteoarthritis, fibromyalgia, cerebral a me ka cardiac ischemia a me ke kaumaha.

E ʻike i ka mea e ʻai ai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana ma ka nānā ʻana i kēia wikiō mai kā mākou mea ʻai ponoola.

Nā nīnau maʻamau

ʻO kekahi mau nīnau maʻamau e pili ana i ka hoʻohana ʻana i ka creatine:

1. I ka manawa hea o ka lā e koi ʻia ai e lawe i ka creatine?

Hiki ke lawe ʻia ʻo Creatine i kēlā me kēia manawa o ka lā, no ka mea he hopena cumulative ka i ke kino a ʻaʻole koke, no laila ʻaʻohe pono e lawe i ka waihona i kekahi manawa kikoʻī.

Eia nō naʻe, i mea e loaʻa hou ai nā keu pono, koi ʻia e lawe i ka creatine ma hope o ka hoʻomaʻamaʻa ʻana me kahi gatecemic index carbohydrate kiʻekiʻe, i hana ʻia kahi piko o ka insulin a no laila hiki ke hāpai ʻia e ke kino me ka maʻalahi.

2. Maikaʻi paha ka lawe ʻana i ka creatine?

ʻO ka lawe ʻana i ka creatine ma nā ʻōkuhi i ʻōlelo ʻia ʻaʻole maikaʻi ia no ke kino, no ka mea, he haʻahaʻa loa nā ʻōkuhi i manaʻo ʻia, ʻo ia hoʻi ʻaʻole lawa ka hoʻonui ʻana i nā puʻupaʻa a me ke ake.

Eia nō naʻe, ʻo ke ala palekana e lawe ai i ka creatine ma o ka nānā ʻana o ke kauka a i ʻole ka mea hānai, no ka mea, he mea nui e mahalo i nā ʻōkana i ʻae ʻia e ke kānāwai a loiloi pinepine i ko lākou hopena ma ke kino. Eia hou, he mea nui ka poʻe e hoʻomaʻamaʻa kino e hana i kahi papaʻai kūpono, kahi e hōʻoia ai i ka hoʻopiha hou ʻana o ka ikaika a hoʻoponopono pololei i nā mākala.

Pono nā poʻe me nā puʻupaʻa a me nā ake ake paha e nīnau i kā lākou kauka ma mua o ka ʻai ʻana i kēia kumukanawai.

3. ʻO ka momona o ka creatine?

ʻAʻole hoʻokumu ka Creatine i ke kaupaona, akā naʻe, ʻo kekahi o nā hopena o ka hoʻohana ʻana ʻo ia ka pehu ʻana o nā hunaola, nā mea e pehu ai nā mākala, akā ʻaʻole pili ia i ka paʻa wai. Eia nō naʻe, aia kekahi mau ʻano o ka creatine i loaʻa nā mea ʻē aʻe e hana ai i ka creatine, e like me ka sodium, no ka laʻana, he kuleana kēia mea no ka paʻa ʻana o ka wai.

No laila, he mea nui e hōʻike ʻia ka creatine e ke kauka a i ʻole ka mea hānai, a pono e hoʻopau ʻia e like me ke kuhikuhi, me ka nānā ʻana i ka lepili huahana.

4. Hiki i ka creatine ke hoʻohana i mea e hōʻemi ai i ka paona?

ʻAʻole, kuhikuhi ʻia ka creatine e hoʻonui i ka nui o ka mākala a me ka ikaika, a pēlā e hoʻomaikaʻi ai i ka hana kino a, no laila, ʻaʻole ia e koi ʻia no ka pohō kaumaha.

5. palekana anei ka creatine no ka poʻe ʻelemakule?

ʻO nā ʻike ʻepekema e pili ana i ka hoʻohana ʻana o ka creatine e ka poʻe ʻelemakule ua kaupalena ʻia, akā naʻe, e like me kekahi mau noiʻi, ʻaʻole ia he kumu no ka pilikia o ke kino, ke ake a me nā puʻupaʻa a no laila, ke manaʻo nei ka International Society for Sports Nutrage e palekana kāna hoʻohana ʻana.

Eia nō naʻe, ʻo ka mea e noi ai i ka ʻōlelo aʻoaʻo a kahi nutristist i mea e hiki ai ke hana i kahi loiloi piha a huki ʻia kahi papaʻai no ka pono o ke kanaka, me ka helu ʻana i ka nui a me ka manawa e hoʻohana pono ʻia ai ka creatine.