Daga wannan labarin zaku koya menene ma'anar halitta, yadda ake ɗauka, wane foda ko kwantena ya fi kyau. Shin akwai fa'ida ga masu tsere da abin da suke buƙata.
Menene halitta?
Creatine wani nau'in amino acid ne mara mahimmanci wanda jiki yake samarwa da daddare a cikin gram daya. An hada shi a cikin hanta da kuma pancreas daga amino acid uku: methionine, glycine, arginine.
Babban aikin shine haɓaka ƙarfin ƙwayoyin saboda tarin ATP (acid na musamman da ke da alhakin kuzarin kuzari a cikin ƙwayoyin).
Ana samun Creatine a cikin abinci gama gari, musamman jan nama, amma bai isa ba, kuma ana tilastawa 'yan wasa shan wasu abubuwan na musamman.
Me yasa 'yan wasa ke daukar creatine?
Ƙari:
- Strengthara ƙarfin tsoka;
- Bugu da ƙari yana rage ƙwayoyin tsoka;
- Yana gina ƙwayar tsoka;
- Yana kara kuzarin jiki;
- Arfafa aikin hormone wanda ke lalata tsokoki;
- Kunna tauraron dan adam;
- Hanzarta hada furotin;
- Yana sa zaren tsoka ya yi kauri da ƙarfi.
Gabaɗaya, liyafar tasa tana sa ɗan wasa saurin, ƙarfi, ƙarfi da jurewa.
Umarni don amfani da halitta
Babu yarjejeniya kan yadda za'a ɗauki halitta daidai, don haka babu wani umarni akan amfani da ita. Duk ya dogara da buri da manufofin da 'yan wasa suka sanya kansu.
Dangane da jagororin gaba ɗaya, zaku iya ba da shawara ga masu zuwa:
- A cikin makon farko, gram 20 kowace rana;
- Ana raba kashi na yau zuwa sassa hudu;
- Zai fi kyau a sha ƙarin tare da ruwan 'ya'yan itace ko kowane abin sha mai zaki, saboda haka ya fi dacewa a sha;
- Daga mako na biyu, yawan kuɗin yau da kullum gram 5 ne kowace rana;
- Kuna iya ɗauka duka safe da yamma, da kan komai a ciki da bayan cin abinci;
- Tsawon karatun kwatankwacin makonni uku ko huɗu;
- Bayan makonni biyu na hutawa, ana iya maimaita karatun, farawa daga gram 5 kowace rana.
Duk da cewa ba a kayyade lokacin liyafar ba, zai fi kyau a sha kafin bacci. Haɗin halittar yana faruwa lokacin da mutum yake bacci, yana da ma'ana a ɗauka cewa ta shan ƙarin a daren, ɗan wasan zai ƙara yawan sa a jiki.
A lokacin bacci, jiki yana hutawa da sake yin caji, kuma halitta tana taimaka mata ta murmure sosai, sakamakon haka muke samun sakamako na kama aiki.
Bugu da ƙari, maganin da aka sha da safe ba ya taimakawa tara ƙarfi, amma yana ciyar da shi a kan bukatun yau da kullun, yana jinkirta dawowa.
Zai fi kyau a cinye shi bayan cin abinci. Bayan shan giya a cikin komai a ciki, dan wasan yana da kasadar kamuwa da ciwon ciki. Kuma yayin cin abinci, insulin, wani ƙarfi mai ƙarfi na anabolic, ana sake shi azaman abin da ya shafi carbohydrates daga abinci.
Insulin yana jan jiki a cikin kwayar halitta. Wannan kayan aikin kimiyyar lissafi na jiki yana taimakawa haɓaka haɓakar ƙarin.
Magungunan ƙwayoyi
A mafi yawan lokuta, ana zaban sashin ne da kansa saboda rashin ingantaccen bayani kan girman nauyin.
Anan ga gwajin da aka gudanar a ɗayan jami'o'in Amurka.
'Yan wasa Ashirin sun kasu kashi biyu. Na farkon ya sami kari bisa ga makirci tare da jimlar lodin, a cikin makon farko gram 20, sannan aka sami nauyin kulawa na gram 5.
Na biyu ya karɓi gram 5 na sati biyu.
A ƙarshen gwajin, ya zama cewa manyan allurai ba su da wani tasiri, kusan kashi 50% na abin da aka ɗauka an fitar da shi a cikin fitsarin.
Waɗanda suke shan ƙananan sashin sun shagaltar da halitta kusan gaba ɗaya kuma sun daɗe suna amfani da shi.
Gwajin ya nuna cewa ƙananan ƙwayoyi sun fi dacewa, sun fi kusa da matakin nasu, mai ƙarancin halitta.
Yaya tsawon lokacin da za a ɗauka ɗaukan halitta?
Babu wani ra'ayi guda daya game da wannan.
Wasu suna la'akari da kekuna mafi kyawun zaɓi, wasu suna amfani da ƙari na dogon lokaci.
To wane zaɓi ne daidai?
Mun yi imanin cewa mulkin lokaci mai tsawo na ƙananan ƙwayoyi ya fi dacewa. Idan ɗan wasa ya tsallake lokacin lodawa kuma ya fara da ƙananan ƙwayoyi, hanya mafi ƙaranci zata kasance wata ɗaya. A wannan lokacin, tsokoki zasu sami lokacin da za'a cika su da halitta.
Amma iyakar lokacin karbar ba a iyakance shi da komai ba. Ainihin, mai gudu zai iya saita lokacin kansa da kansa, tunda halittar halitta ce ta ɗan adam kuma baya cutarwa.
Wace halitta ce ya kamata ka zaba don gudu?
Ba daidai bane a ba da shawarar kowane nau'i, foda ko kwantena, wannan lamari ne na fifikon mutum. Idan ɗan wasa yana da kwanciyar hankali tare da narkar da foda - babba, ba kwa son yin rikici tare da foda - zaɓi capsules.
Tambayar nau'i ba ta da mahimmanci, tunda dukansu suna aiki iri ɗaya. Zai fi kyau a kula da nau'ikan halittar.
Yau masana'antar wasanni ta samar da:
- Halittar monohydrate;
- Creatirƙirar halitta
- Halittar eyl ester;
- Malan Dicreatin
Wajibi ne don haskaka nau'in micronized. Wannan nau'in foda ne, an niƙa shi zuwa yanayin foda, shiga cikin jini, ana saurin ɗauke shi, saboda ƙaruwar yankin sha da girman kwayar.
Gaskiya ne, kuma ya fi tsada. Idan bakaso ku kashe kudi, to kuyi amfani da monohydrate, ku kyale sauran. Suna dogara ne akan monohydrate daya, kuma duk sauran abubuwa suna taimakawa assimilation.
Lokacin zabar ƙari, kula da kamfanin masana'anta, bai kamata ku bi arha alamun da ba a sani ba. Zaba inganci a farashi mai sauki.
Muna ba da shawarar yin la'akari da kyau game da waɗannan alamun:
- SuperSet;
- IRONMAN;
- Kasance na farko;
- Gina Jiki na Duniya;
- Ingantaccen Abinci
- Sunadaran 66.
Abincin abinci daga waɗannan masana'antun bashi da tsada, yana da inganci kuma, kamar yadda suke faɗa a cikin yanayin wasanni, "aiki".
Bayani daga 'yan wasa masu tsere
Ra'ayoyi game da fa'idodin halittar mahalicci ga masu gudu suna da sabani sosai, wasu sun gaskata cewa ƙarin yana da amfani ne kawai don tazarar gudu, wani yayi amfani dashi don gudun fanfalaki.
Arin yana da amfani a matakin ƙwararru. A matakin mai son, abincin yau da kullun ya isa. Don sakamako, horo ya fi mahimmanci, kuma cin abinci mai gina jiki yana cikin bango, yana ba ku damar biyan kuɗin makamashi da samar da kayan gini.
Andrew
Kuna iya ɗaukar halitta don gudu, yana yin kyau sosai, ba zan faɗi game da al'ada ba, mutane sun bambanta. Wajibi ne a kalli yadda mutum yake rayuwa, me zai ci, yawan bacci da kuma inda yake aiki.
Valery
Don gudu - super! Tabbatar da cewa ya ma fi tasiri ga gudu fiye da ƙarfin wasanni;
Bohdan
Wajibi ne don gina ƙwayar tsoka, amma baya shafar nesa, aikinta zai ɗauki kawai na fewan daƙiƙo kaɗan, sabili da haka ba shi da amfani wajen gudana.
Artem
Ina gudanar da matsakaiciyar tazara, a cikin mako guda ina gudu daga kilomita 80 zuwa 120. A lokacin lokuta na motsa jiki mai tsanani, Ina amfani da halitta, yana taimakawa tsayayya da babban ƙarfi da haɓaka tsarin horo.
Anna
Duk da ra'ayoyi daban-daban, muna ba da shawarar amfani da wannan ƙarin a cikin horo na wasanni. Godiya ga mahalicci, masu tsere zasu iya hanzarta mafi kyau, kuma masu tsere na gudun fanfalaki zasuyi sauri da tsayi, kuma tsokoki masu haɓaka ba zasu cutar ba.
