Creatine (aminocabonic acid) shine tushen makamashi da mahadi wanda ke da tasiri mai tasiri akan ingancin tsokoki, yana ƙaruwa da ƙarfi da juriya. An yi imanin cewa jiki yana ƙunshe da 100-140 g na abu, kashi 95% wanda ke ƙunshe cikin tsokoki a cikin yanayin kyauta kuma a cikin hanyar phosphate.
An haɗu tare da haɗin glycine, arginine da methionine, suna ƙirƙirar hadadden amino acid. Kusan 2 g yana zuwa da abinci kowace rana, akasari tare da kifi da nama. Ga 'yan wasan da ke cikin wasannin motsa jiki (ginin jiki, gicciye da sauransu), wannan bai isa ba. Dosarin sashi a cikin irin waɗannan nau'ikan sakin kamar su creatine powder, Allunan ko capsules suna ƙara tasirin horo kuma suna hanzarta aiwatar da rashin nauyi (ƙone kitse).
Ingantaccen tsarin karbar baki
Don ƙarin shanyewa, an ɗaura halittar monohydrate (monohydrate) ko hydrochloride tare da sauran abubuwan wasannin motsa jiki - masu kunshe da hadaddiyar giyar, masu karɓa ko aminocarboxylic acid - aƙalla 5 g a duka zaɓuɓɓukan da ke ƙasa. Kuna iya haɗuwa da halitta a cikin innabi, apple, da ruwan 'ya'yan itace ceri. Idan babu ruwan 'ya'yan itace mai zaki, an yarda da sikari da aka narke cikin ruwa.
Babu zazzagewa
Nagari makirci.
- Yawan yau da kullun shine 5-6 g.
- A ranakun horo, ana cinye halitta bayan motsa jiki. A lokacin hutu - da safe.
- Hannun shiga shine watanni 2, tsawon lokacin hutu shine wata 1.
Wannan makircin yana haifar da sanannen ƙaruwa cikin ƙarfin tsoka da ƙarfi.
Tare da lodawa
A makon farko, fara da 5 g na halitta sau 4 a rana tsakanin abinci (a ranakun motsa jiki, ɗayan hidimomin yana da gajiya bayan shan motsa jiki). Bayan kwanaki 5, an rage sashi zuwa 2-3 g, ana ɗauka sau ɗaya a rana bayan horo ko da safe a ranakun hutu. Tsawan lokacin shiga da hutu - wata 1.
Matakan halittar tsoka suna ci gaba koda tsawon makonni 12 bayan allurai masu gyara.
Idan daidaitattun allurai basu dace da dan wasa ba (masu farawa, ectomorphs, matasa, yan mata), tsarin mutum don kirga halittar zai kasance kamar haka:
- 300 mg / kg - yayin lokacin lodawa;
- 30 mg / kg - yayin kiyayewa.
Hawan keke
Ya ƙunshi matakai 3 (an ƙidaya sashi don ɗan wasan da ya kai nauyin kilogiram 100):
- Shan 5 g na creatine da safe bayan karin kumallo, 5 g kafin kuma daidai yake a cikin awanni 3 bayan horo. Ragowar 10 g (5 + 5) ana ɗauke su tare da mai riba - da yamma ko da safe.
- Ba a shan aminocarboxylic acid na kwanaki uku.
A tsakanin makonni 8, akwai sauyi na kwanaki 3 na amfani tare da kwanaki 3 na abstinence. A ƙarshe, ana ba da shawarar yin hutun kwana 7 daga horo (lokacin ba horo). A cikin kwanaki 3 na ƙarshe hutawa, dole ne ku sake shan halitta.
Tsarin keke yana nufin tabbatar da daukar kwayar halitta mai yawa da kuma samun karuwar hankali a cikin myocytes, ban da yiwuwar samun cikas ga hanyoyin safarar. Amma da yawa suna ganin makircin da aka bayyana a sama kuskure ne.
Doananan allurai
Doananan ƙwayoyin halitta (0.03 g / kg ko 2 g / rana) suna nuna ƙarancin inganci sosai dangane da samun ƙarfin tsoka ko ƙaruwa da ƙarfi. Saboda haka, likitocin wasanni da masu ba da horo ba su ba da shawarar wannan ƙarin tsarin ba.
Yanayin aiki lokacin bushewa
Shin ko shan shan halitta a lokacin bushewa ya rage ga dan wasa ya yanke hukunci daban-daban ko kuma tare da mai koyarwa.
Yi la'akari da fa'ida da rashin kyau.
Vs
Itivearin, inganta haɓakar ruwa a cikin tsoka yayin lokacin bushewa, yana inganta rashin ruwa a jiki, wanda ke shafar lafiyar 'yan wasa.
Bayanta
Wasu 'yan wasa suna lura da ƙaruwa cikin ƙarfi da jimiri yayin shan 5 g na halitta tare da rawanin furotin da masu ƙona kitse.
Mafi kyau duka allurai
Ba za a iya ɗaukar fiye da 3.5 g na ƙarin a kowace rana tare da ɗan wasan da ya kai nauyin kilogiram 70 a ƙimar 50 mg / kg. Thearin abin da ke wucewa ta koda. Sabili da haka, tare da nauyin kilogiram 120 fiye da 6 g, ba ma'ana a ɗauki ƙarin.
Ba a so a yi amfani da kayan abinci na abinci kafin kwanciya saboda kunna hanyoyin aiwatar da kuzari a cikin jiki.
A cikin fitsari da magani na jini, ana ƙayyadadden halitta ta hanya mai motsa jiki ta amfani da saitin abubuwan reagents na DDS.
Yaushe za'a dauka
Mafi kyawun lokacin don ɗaukan halitta shine a cikin fewan mintuna na farko bayan kammala aikin motsa jiki, yayin da sauye-sauye na ilimin lissafi a cikin kwayar halitta suka kara girman wannan. Amfani yayin motsa jiki ba abu ne mai kyau ba.
Myocytes ana tilasta su kashe albarkatu akan amfani da abu, wanda ke hana cikar ƙa'idodin jiki. A ranakun hutu, mahaɗan ya fi nutsuwa da safe, wanda, a bayyane yake, ana fifita shi ta haɓakar haɓakar haɓakar girma, haɓakarwar sa yana ƙaruwa da safe.
Abin da za a dauka
Insulin shine hormone wanda ke inganta shayarwar amino acid da glucose ta myocytes. Zai taimaka matuka don motsa kwayar wannan abu ta hanyar cinye 10-20 g na carbohydrates masu sauri (ruwan 'ya'yan itace), 20-30 g na furotin mai sauri (warewar sunadarin whey) ko 5-15 g na amino acid (gami da glutamine). Hormone na girma, thyroxine da magungunan anabolic steroids suma suna da tasirin anabolic.
Shagunan sana'a na musamman suna sayar da halitta tare da tsarin jigilar kayayyaki. A lokaci guda, don hana rashin ruwa a jiki ta hanyar amfani da kayan abinci mai ɗauke da sinadarai, ana ba da shawarar a sha kayan abinci tare da babban ruwa (5 g / 250 ml).
Yana da mahimmanci a tuna cewa a cikin kowane hali ya kamata a haɗa ƙarin kuma a bar shi ya ci a lokaci ɗaya:
- tare da kowane abin sha mai zafi (yawan zafin jiki yana taimakawa wajen lalata abu);
- madara (casein yana shayar da kwayar halitta);
- kofi (aikin maganin kafeyin yayi kama da casein).
Don kauce wa kurakurai da ka iya faruwa a cikin amfani da aminocarboxylic acid, ana ba da shawarar yin nazarin umarnin a hankali don amfani da abincin abincin.
Tsawon lokacin karatun
Yawancin 'yan wasa da masu horarwa suna yarda da yiwuwar amfani da halitta a cikin ci gaba, kodayake' yan wasan kansu sun lura, bayan kimanin watanni 2 na cin abincin yau da kullun, a bayyane raguwar ƙwarewar ƙwayar tsoka ga abu. Don hana raguwa a cikin ƙwarin gwiwa na myocytes, ana ba da shawarar yin kwas na makon 6, wanda aka sauya tare da hutun sati 4.
