Halitta - Duk abin da kuke buƙatar sani game da Sportsarin Wasanni

Wasannin da ba shi da amfani da kwayar halitta abu ne na kimiyya gabaɗaya wanda ke buƙatar matsakaicin dawowa daga baƙi na dakin motsa jiki. Gina jiki, gami da abinci mai gina jiki, na taka muhimmiyar rawa wajen cimma sakamako. Kuma babban misali game da bukatar amfani da abubuwan kari a cikin CrossFit, gina jiki da sauran wasanni shine amino acid phosphates.

Menene me kirkirar halitta, me yasa ya shahara haka, kuma da gaske yana da tasiri a wasanni? Za ku sami cikakken amsoshi ga waɗannan da wasu tambayoyin a cikin labarin.

Tsarin sunadarai

Creatine amino acid ne mara mahimmanci. Idan ya cancanta, jiki na iya keɓance keɓaɓɓiyar halittar phosphate tare da kai shi zuwa ƙwayar tsoka, tare da abin da yake ƙunshe:

• arginine.
• glycine.
• methionine.

Ana samun phosphates na Creatine a cikin adadi kaɗan a cikin abincin nama.

Gaskiya mai ban sha'awa: adadin halitta a cikin tsokokin kaji da tsuntsayen daji ya bambanta da fiye da 20%. Hakanan ya shafi kifaye na akwatin kifaye, wanda ya ƙunshi 40% mafi ƙarancin halitta kamar waɗanda aka kama a cikin ruwan teku. Amsar wannan tambayar ya ta'allaka ne da dacewa da ƙwayoyin halitta. Kamar yadda kuka sani, idan ɗan maraƙi / kaza ko sauran dabbobin gida suna motsawa da yawa, to tsokoki sun zama masu tauri, wanda shine dalilin da ya sa ake kiwon dabbobi marasa kan gado musamman don masu son nama a gonaki. Motsi yana haifar da anabolism a cikin kowace dabba - sakamakon haka, akwai ƙarin halitta a cikin tsoffin tsokoki

Me yasa kirkirar halittu take kawo sauyi a duniya game da abinci mai gina jiki? Yana da sauki. Jiki na iya haɗawa da ƙaramin abu kaɗan (aƙalla 1 g), a lokaci guda, nitsuwarsa cikin nama idan aka kwatanta da sauran amino acid ba komai. Idan aka dafa shi, sai ya farfashe zuwa arginine, glycine da methionine, wanda ke rage darajar soyayyen abinci mai dafaffi sosai.

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Dalilin da yasa ake buƙatar ɗauka daban

Dukkanin abubuwan da ke sama shine babban dalilin da yasa creatine (a cikin kowane nau'ikan nau'ikan sunadarai) ya fi fa'ida a ɗauka azaman ƙarin wasanni. Komai mai sauki ne. Tare da rashin kulawa a cikin abinci, da ƙaramar haɗuwa daga sauran amino acid, buƙatar matsakaiciyar mutum don halittar halitta ta kai kimanin gram 6-8 a rana.

Game da 'yan wasa, buƙatar su ta kai g 30 30 a kowace rana. Kuma wannan ba kirgawa bane cewa tsokoki suna iya adana sinadarin phosphate a cikin adadin da ya kai kimanin 450. Don tsara irin wannan samar da halittar na halitta ga jiki, ya zama dole a sha dubun kilogram na nama a kowace rana, wanda zai haifar da saurin gazawar hanyar narkewar abinci. A lokaci guda, haɓakar halittar da kyar take iya mu'amala da tsarin narkewar abinci kuma ta shiga jikin tsoka kai tsaye.

Illolin halitta a jiki

Babban tasirin halittar halitta idan ya shiga jiki shine tarawar mahaɗan a cikin tsokoki.

Sauran sakamako masu kyau na cin amino acid:

• Inara yawan abubuwan jigilar kayan cholesterol a cikin jiki. Wannan ya shafi karuwar lokacin fitowar mummunan cholesterol da safarar mai kyau.
• Gina ma'ajin acid. Lactic acid shine babban dalilin ƙananan ƙwayoyin cuta, sabili da haka, yana aiki azaman jagora kai tsaye ga ƙa'idar dawo da jiki.
• Transportara jigilar oxygen zuwa ƙungiyoyin tsoka na nau'ikan na biyu (tare da farin zare).
• Riƙewa da ɗauke da ruwan ruwan jiki.

Wadannan sune illolin halittar gaba daya wadanda suka shafi mutum mara tarbiya. Kara karantawa game da fa'idodi da cutarwar halittar halitta anan.

Creatine a cikin wasanni

Akwai muhawara mai fa'ida game da tasirin halitta a cikin lamuran wasanni. A gefe guda, ya sami tallafi mai yawa a cikin al'umma mai haɓaka saboda yana ba da damar haɓakar tsoka mai mahimmanci. A gefe guda, mutanen da suke buƙatar tsayawa a cikin wasu nau'ikan nau'ikan nauyi sun zama masu adawa da mahaliccin halitta.

Koyaya, babu wanda yayi jayayya cewa amfani da halitta yana haifar da:

• tasirin famfo a kan reps na baya;
• karuwa mai mahimmanci a cikin ƙwayar tsoka;
• haɓaka tasirin anabolism lokacin aiki akan zaɓin masu karɓar nau'o'in inrogene;
• enduranceara ƙarfin hali ta hanyar haɓaka abun cikin oxygen a cikin farin ƙwayoyin tsoka;
• tara ɗakunan glycogen a cikin ƙwayoyin tsoka masu ɗaure ruwa;
• increaseara ƙaruwa na alamun ƙarfi, wanda ke ba ka damar ratsawa cikin tsauni mai ƙarfi kuma gina ƙarin ƙwayar tsoka;
• sakamako mai amfani akan ƙarfin contractions na tsokar zuciya.

Bari muyi la'akari da kyau akan menene halittar.

Inganta aiki

Wannan ba kai tsaye bane amma sakamakon kai tsaye ne na shan halitta. Increasesarin yana ƙara ƙarfi da juriya yayin ɗorawa da kiyayewa da kusan 35%.

Wannan shine yadda yake faruwa. Jikewa na tsokoki tare da halitta yana haifar da ƙaruwar ruwa a cikinsu. Hakanan, wannan yana haifar da yin famfo mai yawa da ƙaruwa ga buƙatar jiki don oxygen. Bayan motsa jiki na biyu, jiki zai fara dacewa da wannan lamarin kuma yana tilasta jijiyoyin jini don wadata tsokoki da iskar oxygen da ƙarfi. Hakanan, adadin glycogen a cikin nau'in anaerobic ana iya sake shi ta jiki ya dogara da ajiyar oxygen.

Sabili da haka, saboda yin famfo, an sami ƙaruwa a cikin adadin oxygen da glycogen.

Hakanan, waɗannan abubuwan guda biyu suna shafar ƙarfin ƙarfin kai tsaye. Dan wasa na iya daga nauyi guda daya, amma tare da karin maimaituwa. Kuma wannan, bi da bi, yana ƙaruwa dacewa: ɗan wasa na iya aiki a cikin horo mai girma ba tare da 50% na nauyin nauyinsa ba, amma tare da 75-80%. Hakanan, ƙaruwa cikin jimrewa tare da horo mai kyau da kuma amfani da halittar halitta na haifar da ƙaruwar alamun alamomin - nauyin aiki ya zama babba, adadin maimaitawa yana ƙaruwa.

Kammalawa: cikewar tsoka kai tsaye da jini yayin amfani da sinadarin phospine na halitta yana haifar da dukkanin lamuran da zasu tabbatar da ci gaban dukkan alamun dan wasan.

Ciko da ruwa

Wani muhimmin fasalin halitta shine ambaliyar ruwa. Wannan yana da kyau ko mara kyau? Ga 'yan wasa a cikin lokacin hutu, wannan babbar fa'ida ce.

Ruwan da ke cikin tsokoki yana kiyayewa da shafa mai gaɓoɓin da jijiyoyin. Wannan kuma yana rage yiwuwar rauni.

A gefe guda, wannan ambaliyar tana da nasa tasirin. Musamman, saboda yalwar ruwa da rashin gishiri (ɗaura ruwa), ɗan wasan na iya fuskantar rawar jiki a lokacin da yake da nauyi. Sabili da haka, ya fi kyau a yi amfani da inshorar haɗari yayin ɗora kayan halitta. Theara ruwa a cikin jiki yana da fa'ida gabaɗaya, ban da ƙari mai yawa a kan kodar a lokacin lodin farko.

Girman tsoka

Jerin al'amuran da ke gudana tare da karuwar adadin jijiyoyin jini a cikin zaruruwa na sihiri kai tsaye yana haifar da karuwar yawan tsoka. Abin birgewa musamman shine, hada sabbin fiber zaruruwa shima yana karuwa, kuma sakamakon haka, naman "busasshe" ne yake girma. Ta yaya wannan ke faruwa?

1. Thean wasa ya shawo kan tudu mai ƙarfi - tsokoki suna karɓar sabon damuwa, yana ƙarfafa su don ci gaba da girma.
2. Ana samun ƙarin shagunan glycogen ne kawai a cikin ƙwayoyin cuta, wanda ke haifar da gaskiyar cewa glycogen mai yawa (wanda ke shafar jimrewa) ana fitar da shi tare da ruwa.
3. Ingantaccen wadataccen iskar oxygen ga tsokoki yana haifar da hanzari game da al'amuran rayuwa.
4. A karkashin tsananin damuwa, halittar da aka daure a cikin tsokoki ta koma cikin arginine da sauran amino acid wadanda suke hade da tsokar tsoka.

Asali, a wani lokaci, tsoka zai fara gina kai tsaye daga halittar halitta (tare da isasshen amino acid).

Ana amfani da Creatine ne kawai don samun riba. Isarfi na biyu ne ga 'yan wasan da ke cin wannan ƙarin.

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Sakamakon Rollback

Creatine galibi yan wasan farko basa son sa saboda tasirin sake dawowa. Koyaya, baza'a iya ɗaukar shi duk shekara ba. Duk wannan ya faru ne saboda gaskiyar cewa tare da ɗaukar lokaci mai tsawo da kuma riƙe ƙimar acid a cikin jini, metabolism yana da niyyar cire haɓakar halittar da ta wuce haddi kuma baya karɓar sabbin abubuwa. Bayan wata na biyu na ci gaba da amfani da monohydrate, an rage amfaninsa zuwa sifili. Sabili da haka, ana ba da shawarar yin hutu na aƙalla watanni 3 tsakanin lodi don daidaita jikin. Lokacin kawar da halitta daga jiki kusan kwanaki 7-10 ne.

A wannan lokacin, dan wasan ya lura:

1. Rage kaifi a cikin nauyi (saboda raguwar adadin ruwa a jiki).
2. Fatigueara yawan gajiya hade da saurin tarawar lactic acid a cikin tsokoki.
3. Faduwa cikin kuzari.
4. Rashin yin famfo lokacin yin har sau 20.

Yana da mahimmanci a fahimci cewa koda ana kwatanta wasan kwaikwayon yan wasa kafin da kuma bayan halittar halittar, za'a iya lura da karuwar kashi na karfin tsoka da karfin karfi.

Kuma mafi kyawun abu ga yawancin masu motsa jiki masu kirkirar halitta: lokacin cire shi daga jiki, ya zama dole a iyakance kayan. In ba haka ba, a sauƙaƙe za ku iya samun ƙarfin jiki, sa'annan duk ƙarin da aka samu daga shan ƙarin ana daidaita shi ta hanyar jinkiri a ci gaba da haɓakar tsoka.

Halitta da ƙashi

Creatine yana da sakamako mai kyau akan ƙashin ƙashi da ƙarfi ta hanyar inganta tsarin sufuri. Koyaya, ana iya samun sakamako ne kawai idan ɗan wasa yaci isasshen alli da bitamin D3 yayin zagayen ɗaga halittar. A wannan yanayin, alli da ke cikin jiki da sauri ya shiga cikin jini kuma jiki ya sake rarraba shi don ƙarfafa kasusuwa dangane da ƙarin damuwa. Sakamakon ya ci gaba na dogon lokaci koda bayan ƙarshen abincin mahaliccin.

Creatine da bushewa

Da kyar ake kera sinadarin halitta a bushewa. Athleteswararrun athletesan wasa suna ba da shawarar farawa bushewa daidai lokacin lokacin cin abincin ƙarshe na ƙarshe. Menene dalilin hakan?

1. Yayin bushewa, daidaitaccen tsarin abinci ya canza sosai. Canjin Carbohydrate da abinci mai ƙarancin-carb an tsara su ne don lalata shagunan glycogen. Glyarin glycogen da ya zo tare da ƙwayoyin phosphate yana rage saurin wannan aikin, yana mai rage abincin ba shi da inganci.
2. Halittar tare da karancin gishiri da ma'adinai (waɗanda ake wanke su yayin bushewa) na iya haifar da saurin kamuwa. Saboda wannan, ɗakunan horo na iya haifar da rauni.
3. Rike ruwa yana tsoma baki tare da diuretics, waɗanda aka ɗauka a kwanakin ƙarshe kafin gasar don matsakaicin sauƙi.
4. Waterarin ruwa ya sanya ba zai yiwu ba a kimanta matakan mai mai ƙanƙara a cikin tsaka-tsakin matakan bushewa, wanda zai haifar da horo ko kuskuren abinci. A sakamakon haka, ana kona tsokoki maimakon kitse.

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Ga abokan adawar abinci mai gina jiki

Babban dalilin shahara da tasirin halittar abubuwa biyu ne:

1. Karancin abun cikin shi.
2. Bioarancin wadatar abinci a cikin abinci.

Koyaya, ga waɗanda har yanzu suka gwammace su sami duk abubuwan da ake buƙata na amino acid da abubuwa ba tare da cin abinci na wasanni ba, mun samar da tebur na kayayyakin da ke ƙunshe da sinadarin creatine.

Kamar yadda kake gani daga tebur, don samun karɓaɓɓen karɓa na creatine phosphate don horo, kana buƙatar cin aƙalla kilogram 4 na ganyayyaki. Yayin jin zafi (watau dafa abinci), sinadarin phosphates, wadanda basu da karfin zafin jiki, sun lalace. Sakamakon haka, soyayyen ko kuma dafaffun ciyawar ya ƙunshi abinci mai sau 4. A takaice dai, zai dauki nauyin kilogram dubu goma na herring a rana. Kuma yawan amfani da wannan adadin na abinci a kowace rana zai "sauko" tsarin narkar da 'yan wasa.

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Illolin shan creatine

Creatine phosphate sabon sabon ƙari ne ga wasanni. Sai kawai a cikin shekara ta 96th, 'yan wasa suka fara ɗora kayan aikin farko na abinci mai gina jiki. A saboda wannan dalili, likitoci suna damuwa game da haɗarin cututtukan da ba a sani ba saboda amfani na dogon lokaci (sama da shekaru 30).

A cikin gajeren lokaci, da wuya halittar halitta ta sami sakamako masu illa masu zuwa:

• Stressara damuwa a kan kodan. BA a ba da shawarar ga mutanen da ke fama da kowane irin gazawar koda ba.
• Avitaminosis da rashin ma'adinai, haɗe da gaskiyar cewa tare da ƙaruwa cikin taro da ruwa, ma'adanai da bitamin suna mai da hankali a cikin ruwan da aka daure. Kuna buƙatar ƙarin ci na bitamin mai yawa.
• Kwatsam kwatsam tare da rashin isasshen shan ruwa.
• Rashin jin daɗi a cikin ƙwayar hanji a lokacin lodin da ke haɗuwa da ƙarancin nama tare da ƙarancin shan ruwa.

Amma babbar tasirin sakamako yana zuwa daga fa'idodin halittar. Ba'a ba da shawarar yin amfani da kayan halitta a cikin yanayin gazawar zuciya ba. A lokacin shan halitta, karfin murkushewar jijiyar zuciya yana karuwa. A gefe daya, yana taimakawa wajen yakar karfin zuciya da sauran matsaloli, kuma yana rage barazanar kamuwa da ciwon zuciya. Koyaya, lokacin barin magani, ana lura da akasin hakan. Saboda yawan lactic acid, zuciyar da ke cikin tsananin damuwa ta wuce daidaituwar bugun zuciyarta, wanda zai iya haifar da jin daɗin raɗaɗi har ma da microtrauma ga jijiyar zuciya.

Lura: liyafa tare da ɗorawa mai sauƙi ko rashinta abin karɓuwa ne. Tunda yawan kwayar halitta a cikin jini yana raguwa a hankali, jijiyar zuciya tana da lokacin dacewa da sabbin yanayi.

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Yadda za a ɗauka daidai

Creatine Phosphate za a iya amfani dashi a cikin manyan bambance-bambancen guda biyu - an ɗora da sauke su.

A cikin sha'anin farko, ana samun saurin jikewa, amma yawan abin da yake karawa yana karuwa. A cikin zaɓi na biyu, haɗarin tasirin sakamako ya ragu, amma ƙwanƙolin yana faruwa ne kawai a cikin sati na uku ko na huɗu na shan magani.

Game da amfani tare da loda, ɗauki kamar haka:

• 10 g na halitta nan da nan bayan karin kumallo, tare da saurin carbohydrates (ruwan 'ya'yan itace / ruwa mai zaki).
• 7 g creatine sa'o'i 2 kafin horo, tare da tsarin sufuri.
• 13 g bayan abincin dare.

Bayan kaiwa kololuwa, ya isa ya sha 5-7 g na halitta sau ɗaya a rana don kula da matakin cikin jini. Game da rashin amfani da lodi, ana amfani da 8 g na halitta sau daya a rana (da safe tare da ruwan 'ya'yan itace) a duk tsawon lokacin amfani. Matsakaicin abin da ake amfani da shi na samar da sinadarin phosphate shine kwanaki 56 (makonnin horo 8). Bayan wannan, an rage sashin kwayar halitta zuwa 1-2 g kowace rana, kuma bayan kwana 2-3, sun ƙi amfani da shi kwata-kwata. Creatine an cire cikin kwanaki 21-28 bayan kashi na karshe.

Lura: nau'ikan halittu masu ban mamaki suna da nasu tsarin amfani, wanda dole ne masana'anta su rubuta game da kunshin. Bi zane-zane, idan akwai.

Phoarin Magungunan Phosphate

Kusan dukkanin sanannun masana'antun suna samar da halitta:

• Abinci mafi kyau duka.
• Abincin mai gina jiki.
• Biotech USA, da sauransu.

Irin

Ingancin ƙari don duk masana'antun yayi daidai a matakin ɗaya. Sabili da haka, yana da kyau a yi la'akari da abubuwan haɓaka na halitta ta nau'in:

1. Halittar monohydrate. Mafi mashahuri nau'in kariyar wasanni. Babban fa'idodi sune babban mataki na tsarkakewa, rage tasirin abubuwan illa da yiwuwar saurin shigar da halitta a cikin kwatankwacin wasu nau'ikan (zaka iya cin har zuwa 50 g kowace rana, taqaita ragowar lodin da kwanaki 3-4).
2. Creatine Phosphate. Mafi arha kuma mafi inganci halitta. Saboda karancin tsarkakewa, yana da karancin kwayar halittar, wannan shine dalilin da yasa yakamata a dauki phosphate 15-20% sama da monohydrate.Amma koda dangane da shi, ya kasance analog mai rahusa don saurin naman tsoka.
3. Creatine tare da tsarin sufuri. Wannan tsarin lalaci ne daga Weider da Ingantaccen Gina Jiki. Babban fasalin shine kasancewar ruwan 'ya'yan inabi mai ƙanshi, wanda ke tseratar da ɗan wasa daga shan shayi mai zaki ko raba ruwa. Sauƙaƙe amfani da miyagun ƙwayoyi a cikin yanayin rashin iya samun carbohydrates mai sauri.
4. Halitta hydrochloride. Kamfanin kera kere kere. Ba ka damar cinye lokaci mai tsawo a lokacin lodawa kuma ba fuskantar matsaloli tare da riƙe ruwa ba. Fa'idodi na ainihi akan sauran nau'ikan halittar ba'a riga an tabbatar dasu ba.

Gaskiya mai ban sha'awa: sau da yawa ana haɓaka monohydrate na halitta a cikin haɓakar mai riba. Don haka, da yake magana game da tasirin wanda ya samu, masana'antun galibi suna ambaton adadin kilogram da aka samu yayin shan abubuwan karin abincin. Koyaya, creatine yana kara kuzari da ambaliyar jiki da ruwa, wanda hakan bazai yiwuba a tantance ainihin haɓakar tsoka da glycogen fibers. Kuma tare da ƙarshen yawan cin abincin, ruwan ya bar. Wannan tasirin yayi kama da tasirin sake zagayowar halitta. Wannan shine dalilin da yasa yawancin halittar halitta a ɓoye a cikin kamfen talla don masu riba, duk da rashin cutarwa ga jiki. (duba a nan don cikakkun bayanai kan yadda ake ɗaukar mai ƙaruwa).

Sakamakon

Creatine monohydrate wani ci gaba ne a wasanni a ƙarshen 90s. A karo na farko tun lokacin da aka samu karin haske, tsarin 'yan wasa da yawan su ya kusanci inganci da karfin' yan wasa ta hanyar amfani da magungunan asibi. A dabi'a, muna magana ne game da wasan kwaikwayon 'yan wasa daga zamanin zinariya na ginin jiki, kuma ba dodannin insulin na zamaninmu ba.

Duk da ingancin sa sosai, a zahiri ba a amfani da halitta a cikin CrossFit, aƙalla an rage amfani da shi a cikin watannin ƙarshe na shirye-shiryen gasar. Wannan ya faru ne ba kawai ga ambaliyar ruwa ba, har ma da gaskiyar cewa saboda kasancewar ruwa a cikin tsokoki, abin da ake kira yin famfo yana faruwa, wanda ke tsoma baki tare da ci gaba da haƙuri na dogon lokaci a cikin atisaye tare da manyan nauyi.

Kalli bidiyon: If you rub 1 lemon on your eyebrows, you will tell me 100 times thanks for what will happen! (Nuwamba 2024).