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Delta Wasanni

Shan creatine tare da kuma ba tare da loda ba

Ineirƙirar Creatine aiki ne na abinci mai gina jiki wanda ya haɗu da horo tare da ƙarin haɓaka. Ana yin wannan don shayar da jiki tare da mahaɗan da ake buƙata don haɓaka nauyin jiki da ƙara ƙarfin hali. Yayinda kwayar halitta ke tarawa, a hankali sashi yake raguwa.

Amfanin shan

Creatine wani sinadarin carboxylic mai dauke da sinadarin nitrogen wanda ke taimakawa ci gaban tsoka. Ana samar dashi a cikin hanta, koda da kuma pancreas kuma ana samun su a yawancin abinci. Abin da ke ciki ya fi yawa musamman a cikin jan nama.

Ana samun abu azaman abincin ƙari. Ana ba da shawarar a ɗauka idan an sami ƙaruwa da yawa, lokacin da tsokoki ba za su iya jimre wa kayan ba yayin horo kuma su gaji da sauri.

Ana sayar da ƙarin a cikin nau'ikan allunan, taya, kwantena, da sauransu. Mafi mashahuri iri-iri tsakanin 'yan wasa shine creatine monohydrate, ƙasa a cikin foda.

Shan kwayar halitta na taimakawa kara karfin tsoka. Yana da aminci ga lafiyar kuma ba shi da takamaiman aiki. Koyaya, yakamata ku tuntubi likitanku da malamin ku kafin siyan ƙarin.

Ana lura da tasirin kawai tare da amfani da tsari, abu a hankali yana taruwa cikin ƙwayoyin tsoka kuma yana sauƙaƙe horo, kwantar da jiki da kuzari. Ana jin ƙarfin ƙarfi da jimrewa, ayyukan wasanni sun ƙara tsayi da tasiri. Tsokoki suna aiki tsawon lokaci kuma gajiya ta ragu sosai. Bugu da ƙari, suna da ƙarfi sosai saboda gaskiyar cewa abu yana riƙe ruwa a cikin sarcoplasm. Inara yawan ƙwayar tsoka bayan kammala karatun ya kai kilo 5.

An yi imanin cewa amfani na yau da kullun yana ba da gudummawa ga haɓakar testosterone, wanda zai iya shafar mummunan tasirin lafiyar 'yan wasa mata. Koyaya, ba a yarda da abu a hukumance azaman steroid kuma ba a rarraba shi azaman doping.

Yadda ake shan creatine tare da lodawa

Mahimmancin lodalo shine samarwa jiki da mafi kyawun samar da halitta don haɓakar ƙwayar tsoka da rage gajiya a matakin farko na horo. Bayan haka, an rage sashi, kuma ana amfani da ƙarin a cikin tsari na yau da kullun.

Sau da yawa, 'yan wasa suna ɗaukar halitta a cikin sashi mafi girma fiye da wanda aka nuna, tunda wani lokacin ana samun nutsuwa sosai. Amma a kowane hali, kafin ɗauka kana buƙatar tuntuɓar likitanka da mai horar da kai.

Tsarin ya kasu kashi biyu:

  • Babban lokaci. Ya ɗauki kwanaki 5 zuwa 7. A wannan lokacin, kana buƙatar ɗaukar 20 g (ko fiye) na halitta a kowace rana. A cikin ɗan gajeren lokaci, jiki yana cike da acid, wanda ke kiyaye sautin cikin ƙarin horo. Madadin shine a rage sashi, tsawaita lokacin shiga zuwa kwana 14.
  • Lokacin tallafi. Ya kasance har zuwa wata ɗaya. A wannan lokacin, ana bugu da mahallin a sashi na 2-5 g kowace rana ko fiye. An dakatar da kari bayan kwanaki 30.

Masu ba da horo sau da yawa suna ba da shawarar ɗaukar halitta nan da nan bayan horo. Anyi imani da wannan don taimakawa ƙarin don shafan mafi kyau da aiwatarwa sosai.

Shan creatine ba tare da lodawa ba

Ga masu goyon bayan ɓarkewar tsarin motsa jiki da kuma masu farawa, ya fi kyau a ɗauki abu ba tare da canje-canje kwatsam ba. Wannan hanyar ta kunshi amfani da 5 g mai halitta kowace rana bayan motsa jiki ko lokacin hutawa. Ana wanke ƙarin tare da ruwa ko ruwan 'ya'yan itace. Hanya a cikin wannan yanayin yana ɗaukar kimanin watanni biyu, bayan haka ya kamata a ba jiki hutu kuma ya daina amfani da ƙarin.

An ba da izinin haɗuwa tare da riba ko furotin.

Shin sanya kwayar halitta lafiya?

Nazarin ilimin kimiyya ya nuna cewa loda yana da sakamako na ɗan gajeren lokaci a cikin hanyar tara abubuwan gina jiki a matakin farko na aikace-aikacen. Koyaya, a ƙarshen watan, sakamakon amfani ya kasance daidai ne a yanayin yanayin tsaka-tsakin matsakaici kuma tare da cin abinci mai ƙarfi a farkon karatun. Wannan yana ba da dalili don tabbatar da cewa duka siffofin suna da haƙƙin wanzuwa.

Har ila yau, akwai ra'ayi cewa ramuka don tarawar acid a cikin ƙwayar tsoka an iyakance shi a girma, kuma lokacin da aka ƙara sashi, da sauri za su zube. Sakamakon wannan zai zama kawar da ƙima daga jiki. Don haka, zaku iya rasa sama da rabin abubuwan amfani kuma ku rage tasirin hanyar sosai.

Loading creatine da jikin mace

Yawancin masu ba da horo suna da'awar cewa ƙarin haɓakar halitta na inganta haɓakar testosterone, wanda zai iya shafar lafiyar mata. Koyaya, yawancin masana basu yarda ba. Har ila yau, akwai ra'ayi game da samun saurin nauyi da tara ruwa a cikin ƙwayoyin tsoka ba su dace da dukkan 'yan wasa mata ba. Sabili da haka, yanke shawara don ƙarin yakamata a yi shi dangane da maƙasudin horo. Zai fi kyau tuntuɓi mai koyarwa da likita kafin yin wannan.

Sakamakon

Creatine yana da mahimmanci ga wasanni. Yana inganta ci gaban nama da tonicity. Cin abinci na yau da kullun zai sa wasan motsa jiki ya zama mai ƙarfi da tasiri, musamman tare da horo mai ƙarfi.

Kalli bidiyon: CREATINE SUPPLEMENT FULLY EXPLAINED IN MOST SIMPLE WAY. GOOD OR BAD? BUY OR NOT? (Oktoba 2025).

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