Creatine: no ke aha ka pono no ka mea e lawe, pōmaikaʻi a hōʻeha, nā lula no ke komo ʻana

ʻO Creatine kekahi o nā mea hoʻopihapiha i makemake nui ʻia i ke olakino a me nā haʻuki kūpaʻa like ʻole (a me nā lunamakaʻāinana o nā wahi haʻuki ʻē aʻe, e laʻa me nā poʻe haʻuki, nā poʻe haʻalulu, nā haʻuki a pēlā aku). Wehe i kēia mea ma mua loa, i ka hapa mua o ke kenekulia ʻumikūmāiwa. Eia nō naʻe, i ka honua o nā haʻuki haʻihaʻi "haki" wale nō i nā 90-ies o ke kenekulia i hala, ua lanakila koke i ke aloha o ka poʻe ʻaleʻale.

ʻAʻole kēia he mea kupanaha, no ka mea, hana maoli ka mea hana (ʻaʻole like me nā mea hoʻopuka hoʻolaha ʻē aʻe i hoʻolaha ʻia). Loaʻa ka hopena a me ka hopena maikaʻi i nā haumāna i ke ʻano o ka hoʻonui ʻana i nā mākala a me ka ikaika. ʻOiai ua hōʻike ʻia ʻo creatine ma ke ʻano he additive harmless me ka aneane ʻole o nā hopena. Ua kuko lōʻihi ka honua o ka haʻuki i ka fredderick kūpono, kū i ke kānāwai a palekana hoʻi, i mea e maopopo ai ka kūleʻa o ka creatine. Ma kēia ʻatikala e hoʻāʻo mākou e "haki" i ka ʻike maʻamau i ka creatine.

ʻO ka ʻike laulā e pili ana i ka creatine

ʻO Creatine kahi nitrogen-nona ka waikawa carboxylic i loaʻa - kahi mea kūlohelohe e hana nui i ka metabolism ikehu i loko o ke kino. I ke kino synthesized ia i ka pancreas, akepaʻa a me nā puʻupaʻa mai ʻekolu amino acid: glycine, arginine a me methionine a loaʻa i loko o nā mākala o nā holoholona a me nā kānaka. ʻO ka ʻoiaʻiʻo, ʻo ka inoa ponoʻī mai ka huaʻō Helene kreas - "ʻiʻo."

Ua wehe ʻia ʻo Creatine i ka makahiki 1832 e ka ʻepekema Palani ʻo Chevrelet. Ua ʻike ʻia ma hope hakuʻala - kahi mea i hoʻopuka ʻia i ka mimi. Eia kekahi, ua hiki i nā ʻepekema ke kiʻi i ka pilina ma waena o kēia mau mea a me ka ʻoiaʻiʻo ʻaʻole hoʻololi ʻia nā mea kolo a pau i creatinine, he mimi. No laila, ʻāpana o ka creatine, hoʻomau ka papaʻai i ke kino. Me he mea lā i loko o ia mau lima ka wā e hiki mai ana o ka creatine ma ke ʻano he papa ʻaina ʻaiaʻi paʻani. Eia nō naʻe, maikaʻi no nā mea pāʻani, ua kūʻai nui ʻia nā koho i ka waena - ka lua o ka hapa o nā 90.

He aha ka mea haku?

I mea no ka hana muscle a hoʻemi i ka pono ATP (adenosine triphosphate)hāʻawi i ka ikehu no kēia mau hoʻoliʻiliʻi. Ke "hana" kahi mole o ATP, nalowale kekahi o nā hui phosphate ʻekolu, a lilo i ADP (adenosine diphosphate). Hoʻohui pū ʻia ʻo Creatine me ka phosphate i hoʻokahi mea (phosphocreatine), hiki iā ia ke "hoʻoponopono" i ka ADP mole, hoʻololi hou iā ia i ATP, kahi e hāʻawi hou ai i ka ikehu no nā mākala hana.

Ua akāka ʻo ka nui o ka creatine, ʻo ka nui o ka ATP i ke kino, a ʻo ka ikaika a ikaika hoʻi o kona mau mākala. ʻO ka nui o nā mea hana i hiki ke kiʻi ʻia mai ka meaʻai maʻamau ka palena - ma aneʻi e kōkua i nā mea hoʻohui haʻuki creatine. ʻO ka ʻai ʻana o ka mea hana i kēlā me kēia lā i ka mea maʻamau e pili ana i 2 g ka mea maopopo

Hoʻoulu pū ka mea hana i ka glycolysis a hoʻemi i nā hopena weliweli i hoʻokuʻu ʻia i ka wā o ka hana lactic acid, a pēlā e wikiwiki nei i ke kaʻina hoʻōla muscle ma hope o ke kau hoʻomaʻamaʻa.

Nā kōkua a me nā hopena o ka creatine

ʻO ka papa inoa aʻe o nā hopena nui o ka creatine, kokoke i lākou āpau e hiki ke noʻonoʻo ʻia e hōʻoia ʻia

1. Ka hoʻomohala ʻana i ka ikaika o nā mākala, a me nā ʻano like ʻole: ka ikaika maʻamau, ka hoʻomanawanui ʻana i ka mana pahū, a pēlā aku, ma muli o ka hana o ka hana i hōʻike ʻia i ka paukū i hala, ka hoʻihoʻi ʻana o ATP me ka hoʻohana ʻana i ka creatine.
2. ʻO ka hoʻonui ʻana o ka nui o nā mākala ma muli o ka hoʻonui ʻana i ka hana mana, kahi e alakaʻi ai i kahi hopena hoʻonāukiuki nui aʻe i nā mākala. Hiki ke hoʻonui ʻia ka nui o ka mākala (a me ka "manaʻo" o nā mākala) ma muli o ka paʻa ʻana o ka wai i hoʻokumu ʻia e ka creatine, no ka mea ua hoʻopili ʻia kona mau moleola me ka wai. Eia nō naʻe, ma hope o kou hōʻoki ʻana i ka lawe ʻana ua hele ka wai.
3. E like me ka mea i ʻōlelo ʻia i ka paukū i hala, "hōʻohi" ʻo creatine i ka hōʻiliʻili ʻana o ka waikawa lactic. Mālama kēia i ka hoʻōla wikiwiki a alakaʻi pū i nā hopena i wehewehe ʻia i nā paukū ʻelua i hala.
4. Aia kekahi hōʻike e hana ana ka mea hana ma o nā ʻano hana like ʻole, pinepine ʻole, hoʻonui i ka ʻike i loko o ke kino anabolic hormones: testosterone, hormone ulu, mea ulu ulu like ka insulin.
5. Hoʻopili pū ka mea hana i ka hana o myostatin, kahi peptide kikoʻī e kāohi i ka ulu ʻana o nā mākala. Eia kekahi, ʻo ka creatine ka mea kokoke i ka blocker o myostatin, ka hopena o ke kanaka e hōʻoiaʻiʻo ʻia (pono e hoʻomaopopo i kekahi o nā mea kūʻai aku i kūʻai ʻia ma ke ʻano he pono ʻole nā ​​myostatin blockers).
6. ʻO ka ʻike i hāʻawi ʻia i nā paukū i hala aʻe, ʻae iā mākou e hōʻike i ka hopena o ka creatine, e like me “Lihuaihua”. ʻO kahi huaʻōlelo i loaʻa i kekahi manawa i ka journalism haʻuki.
7. Wahi a nā hōʻike, loaʻa paha nā hopena maikaʻi o ka supplementine creatine ma ka ʻōnaehana maʻi puʻuwai a me ka hopohopo.
8. He hopena mālie ko Creatine i nā hopena anti-inflammatory (pono kēia ʻaoʻao i ka noiʻi piha a me nā hōʻike).
9. Eia hou, kuhi paha, he hana antitumor paha kā ka mea hana (pono kēia ʻaoʻao i ka noiʻi piha a me nā hōʻike).

Ka hōʻino, nā hopena a me nā contraindications

Palekana ia e ʻōlelo ʻo ka creatine kekahi o nā pāʻina haʻuki palekana loa. He haʻahaʻa ke alapine o nā hopena ʻaoʻao, a hoʻi pinepine ʻia lākou.

1. Ka paʻa ʻana o ka wai (ʻike ʻia ma ke ʻano weliweli i ka huaʻōlelo "hydration") ʻoiai e lawe ana i ka creatine, a ma hope o ka hoʻopau ʻia ʻana o ke kaʻina huli hope ("dehydrated"). ʻAʻole weliweli kēia mau kaʻina hana i ke ʻano, ʻaʻole e hōʻeha ka nui i ke kino i ke olakino. Hiki iā mākou ke ʻōlelo i ka mālama pinepine ʻana o ka wai i nā manawa ʻino i manaʻo ʻia i nā hopena ʻino o ka creatine.
2. ʻO ke kūpikipiki a me nā spasms i kekahi manawa e kapa ʻia nā hopena o ka creatine. Akā i ka hana, ʻaʻole hōʻoiaʻiʻo ʻia kā lākou pili pono.
3. ʻO nā pilikia Digestive kahi i loko o kahi pākēneka liʻiliʻi loa o nā mea kūʻai mai ka creatine. Huahana - apono i nā mea hana i hoʻoliʻiliʻi kiʻekiʻe kiʻekiʻe, a ʻaʻole e hoʻohana i ka regimen me kahi "pae hoʻouka" ke hoʻohana nui ʻia ka creatine monohidate.
4. I kekahi manawa huehue a ʻili maikaʻi ʻole. ʻAʻole paha mai ka creatine, a hoʻonui ʻia, ma o kāna hopena pololei, ka hana o testosterone (ʻo ia ka mea maikaʻi loa no ka ulu ʻana o nā mākala!).
5. Pono ʻoe e akahele i ka hoʻokumu ʻana o ka poʻe me nā maʻi puʻupaʻa, ʻo ia hoʻi me ka hoʻohana wā lōʻihi me ka ʻole o ka haki. Eia ka makaʻu maoli o ka creatine ʻaʻole i aʻo ʻia a hiki i ka hopena, akā ʻoi aku ka maikaʻi o ka palekana.
6. ʻO ka contraindication kuʻuna i nā wahine i ka wā hāpai a me ka lactation. He mea ʻole ka hōʻino maoli, ma ke ʻano he akahele.

ʻO ka koi o ka creatine i kēlā me kēia lā

ʻO ka mea hana maoli i loko o kaʻiʻo o vertebrates. Aia ia i loko o nā mākala no ka 90% o ka nui o ka creatine i loko o ke kino. Nā ʻano ʻokoʻa o ka ʻiʻo (ʻoi aku ka ʻulaʻula) a me nā iʻa - kumuwaiwai maoli o ka creatine. ʻO ka mea e hoihoi ai, kahi ʻike kiʻekiʻe loa o kēia mea i ka herring o 2-2. 5 mau manawa ma mua o ka pipi.

I ka dairy huahana creatine maʻiʻo liʻiliʻi - aia ma laila, akā he ʻumi mau manawa ma mua o ka ʻiʻo. ʻO ka mea ʻē, akā aia kekahi mau meaʻai mea kanu i ka liʻiliʻi o kēia mea "ʻiʻo". I nā huahana kūlohelohe e like me ka nui o ka creatine e like me nā mea hoʻohui haʻuki i hiki ʻole ke kino. ʻAʻohe mea e ʻai i ka 8-10 kg o ka pipi i kēlā lā i kēia lā.

ʻO ka koi o ka lā i kēlā me kēia lā, e like me ka mea i ʻōlelo ʻia ma luna, ma kahi o 2 g. ʻO kēia ka heluhelu ʻana no ke kanaka maʻamau e kaupaona ana ma kahi o 70 kg. maopopo ia ʻo ka mea haʻuki e kaupaona ana ma mua o hoʻokahi haneli kaupaona e koi hou aku. I nā wahine, ma muli o ka physiology a me ke kino e pono ai ka liʻiliʻi o ka creatine ma mua o nā kāne. Eia nō naʻe, ʻaʻole ia e hōʻole iā lākou i ka pono o ka supplementine creatine i ka hoʻoikaika kino.

E pili ana i ka Creatine monohidate (ke ʻano maʻamau, ke kūʻai aku ʻia) paipai nā mea hana i kēlā me kēia lā i nā lā maʻamau he 5 g He sipuni paha, inā mākou e kamaʻilio e pili ana i ka pauka. Ehia o kēia mahele lāʻau e hoʻopili ʻia e ke kino - he nīnau ʻē aʻe.

ʻO nā nīnau maʻamau e pili ana i nā pane creatine

1. Loaʻa ka creatine i ka nui o nā mākala?

ʻAe, kōkua ia, no nā kumu i hōʻike ʻia ma luna. Hana i kahi hui o nā kumu - hoʻonui ka ikaika, a, ma muli o ka hopena, ka hopena o ka hoʻomaʻamaʻa, hoʻopaneʻe i ka wai i nā mākala, hoʻonui i ka huna ʻana o nā hormones anabolic. Hoʻohui ʻia, lawelawe ʻo creatine ma ke ʻano he buffer o ka lactic acid, a pēlā e wikiwiki nei i ka hoʻihoʻi hope ʻana.

2. Pono ʻoe e lawe i ka creatine i ka ʻoki ʻana?

ʻAe, ke lawe nei i ka creatine ʻoiai ke hoʻomaloʻo pono ʻana e like me ka mea e hāpai ai i ka puhi ʻana i ka momona, kōkua i ka mālama ʻana i ka mana i ka wā o ka papaʻaina ʻaʻohe. ʻO ka hopena maikaʻi o ka creatine ma ka nui o ka muscle e hoʻoliʻiliʻi i ka makaʻu e "hāʻule i lalo" i ka wā e hoʻomaloʻo ai. Nui nā kiaʻi hydration muscle i ka wā e lawe ana i ka creatine, akā ʻaʻole pono mākou e makaʻu i kēia. ʻO ka hōʻiliʻili o ka wai i nā mākala, hoʻomaikaʻi i ko lākou helehelena, hoʻonui piha a kikoʻī iā lākou. Hoʻohui, hoʻonui ka wai i nā mākala - he ʻinikua kēia i ka ʻeha.

3. He ʻoiaʻiʻo e mālama ka mea hana i ka wai i ke kino?

ʻAe, he ʻoiaʻiʻo, ua wehewehe mua ʻia kēia ma luna. Hoʻopili nā molekiola Creatine i ka wai, no laila ua hōʻiliʻili ʻia kekahi nui i nā mākala, "hoʻohui" no kekahi mau lā ma hope o ka hoʻōki ʻana i ka creatine. ʻO ka maʻamau, i ka manaʻo o ka poʻe noho, pili ka "paʻa wai" me ke ʻano maikaʻi ʻole, edematous o ke kanaka a me nā ʻeke ma lalo o nā maka. No laila, ka wai paʻa paʻa wai hoʻopaʻapaʻa. No nā mākala kahi hōʻuluʻulu kūpono o ka wai ma lalo o ka mana o ka creatine he mea pono wale nō: ʻoi aku ka ikaika a me ka maʻalahi o nā mākala, a me ka loaʻa ʻana o ka hopena "puna" ke hoʻouka koke. Hoʻomaikaʻi i ka helehelena a me ka musculature.

4. He ʻoiaʻiʻo e hoʻopōʻino ka creatine i nā puʻupaʻa?

I kēia manawa ʻaʻohe hōʻike koʻikoʻi o ka hopena maikaʻi ʻole o ka creatine ma nā puʻupaʻa i ka poʻe olakino. Eia nō naʻe, i mea e pale aku ai i nā hopena maikaʻi ʻole no ka poʻe me nā maʻi puʻuwai hiki ʻole. Ke koi nei kēia nīnau i ka piha a me ka pahuhopu (ʻoi aku ʻaʻole ma ke kālā a nā mea hana o ka haʻuki haʻuki). ʻOi aku ka poʻe i loaʻa i nā pilikia ʻōpū ʻoi aku ka maikaʻi ʻole a me ka hōʻole ʻana i ka supplementine creatine.

5. Pono wau e hoʻomaha i ka lawe ʻana i ka creatine?

ʻAʻole koi ʻia nā kahamaha i ka lawe ʻana i ka creatine, akā makemake ʻia lākou i mea e hoʻoliʻiliʻi ai i ka hopena o ka hopena a mālama i ke ahonui i ka creatine. Hiki iā ʻoe ke lawe i ka creatine 1.5-2 mau mahina a laila hoʻomaha iki i 2-4 mau pule.

6. Pono ʻoe e lawe i ka creatine no nā mea hoʻomaka?

ʻAe, no ka poʻe hoʻomaka he ʻōlelo aʻoaʻo e lawe i ka creatine, e kōkua ia iā lākou e hōʻea i nā pae haʻuki holomua. Hiki ke hana i kahi ʻokoʻa koe wale no nā 2-3 mau mahina o ka hoʻomaʻamaʻa mua - ka wā i kapa ʻia ʻo "wā o ka hoʻomohala neurological." Hoʻomaka ka poʻe hoʻomaka i kēia manawa a no laila ulu i ka ʻaneʻane o kahi ʻōnaehana hoʻomaʻamaʻa a me kekahi mana. ʻOiai ʻaʻole i hala ka hoʻomohala neurological, ʻaʻole hana ka mea hāpai novice i ka ikaika piha, ʻo kēlā me kēia creatine ʻaʻole pono iā ia.

7. Pono ʻoe e lawe i nā kaikamahine creatine?

Hiki i nā kaikamahine ke lawe i nā mea hoʻopihapiha creatine, e like me nā mea pāʻani kāne, ʻaʻohe kumu nui i nā hopena o ka creatine ma nā wahine a me nā meaola kāne. Ma muli o nā ʻokoʻa o ke ʻano o ke kino (ʻoi aku ka liʻiliʻi o ka mākala) ka noi no ka creatine i nā kaikamahine ma lalo o nā kāne. ʻIke pū kekahi i kahi pono haʻahaʻa, inā mālama mākou ia e pili ana i nā hopena haʻuki (malia paha ʻaʻole ia ka mea nāna i hana, a ʻo nā kaikamahine i ka hoʻomaʻamaʻa kaumaha nui ka paʻakikī paʻakikī). A ʻoiaʻiʻo, pono ʻoe e hōʻole i ka lawe ʻana i ka creatine i ka wā hāpai a me ka hānai ʻana i ka umauma.

8. ʻO wai ʻoe e pono ai e lawe i ka creatine?

• Hiki iā Creatine a hana pono i nā mea haʻuki inā ʻo nā hoʻopaʻi i hoʻopaʻa ʻia ai lākou, i kekahi ala a i ʻole kekahi aia ke kumu o ka mana. Ma waho aʻe o ka powerlifting mana maoli, ka powerport a me nā mea like, kēia ʻano, kahi e pono ai ka ikaika "explosive" ikaika - hāpai kino, nā hana koa martial like ʻole, sprinting, pāʻani pāʻani (pôpeku, hockey, a pēlā aku.)a me ka hoʻomanawanui ʻana i ka ikaika (hāpai kino, hākōkō). Hāʻawi ʻo Creatine i ka pōmaikaʻi ke kaumaha ia i kahi manawa pōkole.
• ʻO nā Lunamakaʻāinana o ke bodybuilding a me ke olakino e hoʻoikaika i ka nui o nā mākala a hoʻomaikaʻi i ka helehelena o nā mākala. ʻO ka wai, kahi e hoʻopaneʻe ai i ka mea hana e hōʻike i nā mākala e "piha".
• ʻO ka poʻe e ʻike ma ka hoʻowahāwahā ʻana i ka hoʻoliʻiliʻi o ka momona o ke kino, ʻaʻole ka nui o ke kaumaha o ke kino i hiki iā ʻoe ke hoʻohana i ka creatine Kōkua ʻo Creatine e hoʻoliʻiliʻi i ka momona subcutaneous. Akā ʻaʻole pololei, akā pololei ʻole, e hana ana i ka hoʻomaʻamaʻa aʻoi aku ka maikaʻi, e alakaʻi ana i ka "puhi ʻana" o ka momona. He mea nui e hoʻomaopopo i ka nui o ke kaumaha o ke kino e hoʻonui mau ʻia ma muli o ka hoʻonui ʻana o ka paʻa ʻana o nā mākala a me ka wai.
• ʻO ka poʻe pili i nā papaʻai mea ʻai (e like me ka poʻe ʻaleʻale, ʻaʻole ka poʻe haʻuki). Aia ke koi no ka creatine i kekahi meaola a me ka ʻole o kaʻiʻo a me ka iʻa e hōʻoluʻolu ai iā ia.
• Hiki iā ʻoe ke hoʻāʻo e lawe i ka poʻe creatine, e ʻimi wale nei e mālama i ke ola maikaʻi a alakaʻi i kahi ola olakino. Eia naʻe, i ka loaʻa ʻole o ka hana kino kūpono e hilinaʻi i kekahi ʻano o ka "wow hopena" ʻaʻole pono ia.

Creatine: pehea e koho ai?

ʻO ke ʻano kaulana loa (a pono loa) ke ʻano o ka creatine he monohidate. I ka ʻoiaʻiʻo, hana ʻia ia me ka wai, ʻoiai he pauka pauka paʻa ia. Hiki ke kūʻai aku ʻia ka monohopate ma ke ʻano he pauka a ma nā capsule. ʻOi aku ka maʻalahi o nā capsule i nā ʻōlelo o nā huahana - ʻaʻole pono e ana a hoʻowali.

Manaʻo ʻia e kūʻai a hoʻohana i nā ʻano monohydrate i hōʻoia ʻia. A eia nā alakaʻi i like no nā makahiki he nui - ʻo ia ka Ultimate Nutrition, Dymatize a me ka Optimum Nutrition. ʻAʻole pono ka creatine haʻahaʻa, Hoʻopili ʻia i loko o nā pūʻolo nui – ma ka hoʻomaʻamaʻa ʻana, ʻaneʻane ʻole ka hopena o ia mau huahana. ʻOiaʻiʻo, ʻo kahi creatine maikaʻi e pono ai ʻoe e hoʻohana pono i ka mea e kūkākūkā ʻia ma lalo nei.

1. ʻO ka Creatine Meaʻai Loa Loa

2. Dymatize Creatine

3. Optimum Nutr Creatine

Kakaikahi nā ʻano hana o ka creatine:

• ʻO Krealkalyn. Hana ʻia me ka alkali, i loko o ka mea i hōʻike ʻia he hana mana Kākoʻo ma ka hopena i ʻoi aku ma mua o ka monohidate. I ka hoʻomaʻamaʻa ʻole i kekahi ʻano. ʻO Lye, ka mea i manaʻo ʻia e pale i ka luku ʻia o ka creatine i loko o ka wahi acidic o ka ʻōpū ʻaʻole ia ka mea nui a pono. Creatine a no laila liʻiliʻi liʻiliʻi i ka luku ʻia e ka ʻōpū o ka ʻōpū a lawe maikaʻi ʻia i loko o ke kahe digestive
• Nā mea haku maʻi. Hoʻohui pū ʻia ʻia ka mea hoʻohui me ka waikawa malic ʻoi aku ka maʻalahi o ka wai. ʻO ke kumumanaʻo, ʻaʻole paha ia he creatine maikaʻi ʻole, akā naʻe nā hōʻike maʻamau.
• Creatine hydrochloride. Hiki iā ʻoe ke ʻōlelo e like me ka helu ma mua, ka nui o ka hoʻolaha ʻana, i ka hoʻomaʻamaʻa loiloi ʻia nā loiloi a me nā mea maikaʻi ma mua o ka monohidate.
• ʻO nā ʻōnaehana halihali like ʻole, creatine, kahi i hoʻohui mau ʻia ai ka monohate hoʻokahi me nā mea kōkua like ʻole - BCAA kūlohelohe a me nā amino acid, nā sugars, nā wikamina, a pēlā aku. Ma ke kumumanaʻo hiki a maikaʻi ʻole paha, akā ʻaʻole maikaʻi kālā. Māmā e kūʻai i nā mea āpau a lawe pū me ka mea hana. E like ka hopena, akā maʻalahi.

ʻIke ʻia i kēia manawa ʻo ka creatine monohidate ka ʻano ʻoi loa o ka creatine e pili ana i ke kumukūʻai + maikaʻi + ka hoʻokō ʻana.

Nā ʻōlelo aʻoaʻo no ka lawe ʻana i ka creatine

Hiki ke kiʻi ʻia ʻo Creatine i loko o ʻelua kumumanaʻo nui, me kahi pae hoʻouku a me ka ʻole o ia. Paipai ʻia ka pae hoʻouka e hoʻohana i ka wā e loaʻa ana ka kaulana i ka creatine ma ke ʻano he kākoʻo haʻuki. I kēia ʻano i nā lā mua (maʻamau ʻo 5-7 mau lā) Hoʻohana ka mea haʻuki i hoʻokahi mau doma hoʻokahi (4-6) 5 g, a laila i kēlā me kēia lā o ka lā hoʻokahi 3-5 g.

I kēia manawa ʻaʻole hoʻohana ʻia kahi pae kīpoki hoʻomaʻamaʻa, a lawe i kēlā me kēia lā i hoʻokahi lāʻau o 5g a me nā mea āpau. Me ia ʻano hoʻokipa e haku mau ʻia nei ka creatine i ke kino a like ka hopena o kēia mau ʻano ʻelua o ka ʻae ʻia. Me ka hopena o ka boot a me ka hopena o ka hoʻohana ʻia ʻana o ka creatine e ʻike wikiwiki ʻia, akā ʻoi aku ka pipiʻi o kēia hana ma muli o ke kiʻekiʻe o ka ʻai o ka huahana. No laila, holo pono nā ʻano ʻelua - pehea e koho ai i ka mea haʻuki.

He aha hou aʻe ka mea nui e ʻike?

• ʻO ka kaʻao kahiko o ka incompatibility o ka creatine a me ka caffeine hiki ke noʻonoʻo ʻia hoʻopau loa ʻia. ʻO nā mea aloha i ke kofe ikaika maikaʻi a me nā pāʻina hana mua me ka caffeine hiki ke hanu maʻalahi.
• Hōʻoia ʻepekema ia ʻo ka lawe ʻana o ka creatine i hui pū ʻia me nā “carbohydrates“ wikiwiki ”e hoʻonui ai i ka maikaʻi o kēia mea hoʻohui ka mea e hoʻoheheʻe ʻia ai ka pauka monohō i loko o ka hua waina a i ʻole ka wai momona hua ʻē aʻe. Hiki i nā capsule ke like me ka wai e holoi iā ia i lalo.
• Hana maikaʻi a me ka hui ʻana o ka creatine + protein a i ʻole nā ​​amino acid (me BCAA). ʻO ka manaʻo o kahi ʻōnaehana halihali o ka creatine i kēia a kūkulu - kahi hui o ka creatine me nā waihā a me nā protein.
• Aia kekahi hōʻike e hiki i ka wikamina E ke hoʻonui i ka lawe ʻana a me nā hopena maikaʻi o ka creatine. Hiki iā ʻoe ke kūʻai i tocopherol acetate i loko o nā capsule a lawe pū ʻia me ka creatine.
• Mai nā mea i luna aʻe ua akāka ka hoʻohana ʻana o ka creatine me ka hānai haʻuki (protein a me nā mea loaʻa, nā amino acid a me BCAA) ʻaʻole hiki wale nō akā makemake nui ʻia.

Nā lula o ka hoʻoliʻiliʻi creatine

Ma mua o ka hoʻoholo ʻana i ka mea haʻuki e hoʻoholo pehea e lawe ai i ka creatine me kahi pae hoʻoili a i ʻole. He mea nui e hoʻomanaʻo ʻaʻole e loli ka hopena lōʻihi. Pono e noʻonoʻo ʻia ka mahele lāʻau kūpono loa o ka pauka creatine monohidrat no ka hoʻomaʻamaʻa nui ʻO 5 gram kahi teaspoon me ka ʻole o nā kiʻi. Lawe ʻia ka mahele hoʻouka o 5 g i 4-6 manawa i ka lā.

ʻO ka poʻe me ke kaumaha pono a me ke kaikamahine ma hope o 1-2 mau pule o ka hoʻohana hiki ke hōʻemi i ka lāʻau o ka creatine i 3 gram i kēlā me kēia lā (ʻo nā kaikamahine "hana" i ka lāʻau o ka creatine me ke ʻano liʻiliʻi ma mua o nā kāne. E like me ka mea i ʻōlelo ʻia ma luna, i nā wā o ka hāpai ʻana a me ka lactation, ʻaʻole pono nā wahine i ka creatine.

Hiki i ka poʻe NetResident ke hana i ka creatine no ka mea i ka hoʻohui ʻana i kahi pūʻulu puʻupuʻu a me ka ikaika i loaʻa iā ia kahi mau pono pono, e like me ka mea i ʻōlelo ʻia ma luna. ʻO ka mea maikaʻi loa e hiki ke hiki, akā e ʻike maka ʻole ʻia ka hopena me ka ʻole o nā haʻuki a i ʻole kekahi hana kino ʻē aʻe. ʻO ka poʻe i hana i ka mea hana hana kino kaumaha e like me ke ʻano o ka poʻe ʻaleʻale.

ʻO ka manawa ʻoi loa o ka lawe ʻana i ka creatine ma hope o ka hoʻolālā. I kēia manawa, ʻiʻini wale nā ​​mākala i kahi ʻāpana hou o kēia Kākoʻo. Hiki iā ʻoe ke lawe i ka creatine i ka manawa like me ka mea loaʻa ke kaupaona, protein, amino acid - no laila e maikaʻi wale nō.

Hoʻomaha nā lā mai ka hoʻomaʻamaʻa, hiki ke lawe i ka mea haku i kēlā me kēia manawa.

Pono wau e lawe i ka creatine?

No ka mea hana hana hiki iā ʻoe ke ʻōlelo ʻAe. Hana maoli ia i nā haʻuki haʻuki, kūpono a kūpono i ke kānāwai. Hiki i nā mea haʻuki ke hoʻomaikaʻi i kā lākou hopena ma ka lawe ʻana i ka creatine me ka palena iki o nā hopena ʻaoʻao.

ʻO nā mea kōkua 10 kiʻekiʻe loa no ka ulu ʻana o nā mākala