He aha te hiahia mō te creatine i roto i hākinakina

waiaro o te iwi ki te kai tōtika hākinakina he rangirua. Te tangata hei whakatau he te "houtamaki" mo te whakamahi o ngā matū, e kore mahara ki aha i reira he creatine, waikawa amino pūmua ranei. Etahi, i te rerekē, kia paingia ranei ara whakamahi ratou, engari e kore e he bodybuilding ratou tikanga. A no te mea katoa i reira he he perception o te kino i meinga e te tinana ki enei tāpiritanga. ngā pūrākau whakamataku e pā ana ki te kino ate, paruparu me nga wahine mannish tāraro anake te kore o te whanaketanga o te tikanga hākinakina i roto i te tangata.

Hoki te mea whakamahi kai tōtika hākinakina? Tips ite bodybuilders me kaiwhakangungu ngaio mea e tauturu hohoro ka tīpakohia tika tāpiringa matatini whakatutuki ratou whāinga: ki te ngaro taimaha, hoatu te manawa tinana, he hua i roto i te uaua papatipu, te whakanui ake i te haamahu, me te pūngao i roto i workouts.

He aha te mea creatine

Ko tētahi o nga wae wāhanga o te kai tōtika hākinakina - he creatine. He waikawa organic, e te synthesized iho i waikawa amino pērā i glycine, arginine me methionine. I roto i te tinana tangata, ara, uaua, kei 95% o te katoa kararehe o creatine. Ki te ki te reo rongonui whakamārama he aha i reira ko te creatine e tona mahi matua - he ki te whakapiki ake i te manawanui, te whakatairanga i te tupu uaua, me te hoatu i te tanga tinana.

Ko te parau tumu o te mahi o te creatine

I roto i te rahui tūturu o te creatine hohoro mutu ake te workouts kaha. Hoki te tangata toharite, tenei auau rere ko 2 karamu. Fakatatau ki ai, i roto i mahi titau te tinana he nui tino nui o tenei waikawa. taea ki te synthesize te rōrahi tika o ratou ake te tinana, ko te, pera whakakī i te waho ko te rerekē nui, me te mahuinga mō te whakanui ake i uaua kaha.

Ko wai a he aha i reira ko te creatine

Te tikanga e korero, e hiahiatia ana te keratin e katoa e whakaturia he whāinga: ki te whakanui i uaua papatipu, te whakapai ake mahi hāorakore, ki te whakapiki ake i te kaha me te manawanui i roto i te whakangungu. Ko te tohu matua mō te fariiraa i tenei faaineineraa e:

• whakanui i te kaha;
• te whakanui ake i uaua manawanui me te hāorakore;
• kaha o "maroke" papatipu uaua;
• hoatu i te tanga tinana.

whakatairanga hoki Creatine tahunga ngako i te whakanui ake i te tautooraa me toronga wā whakangungu tinana i roto i te omaoma. E ai ki ngā akoranga, ko te tino haumaru hoki te tinana wahine creatine me kua kahore contraindications. Otiia ki te iwi taitamariki tangohia tenei rongoā pai i muri i te pūhuruhurutanga o (tau okolo16-17 s).

Ture o te creatine supplementation

He pērā mea rite "wāhanga uta" me "wāhanga o te tautoko." Ko te wāhanga tuatahi - he creatine supplementation wha-wā ki te katoa taimaha o 10-20 karamu mō te 7-10 ra. aru ana tēnei e te wāhanga tuarua i roto i i heke te supplementation creatine te ki 10.5 karamu o 2-3 wā i te ra. I roto i te parau tumu, e kore te mea whakahauanga te wāhanga download, whai wāhi ai ki atu ngā hua tere, engari kahore reira, ka kite koutou i akiaki pai o te tupu o ngā uaua, tika i muri mai. Horoi iho creatine Me wai ma wai ranei ki te tātai o te 150-200 ml. 5 g. te tarukino. Ko reira tika hoki ki te mau i te huringa fariiraa tika whakamahia creatine 35-40 ra, ka kē ki tau faafaaearaa 30-ra. Kaua e tango i neke atu i te tāpiri 2 marama karapīpiti.

haumaru o te creatine

Na, he aha i reira he he creatine i hākinakina, matau tatou. Na kia kōrero a pā ana ki te rua o te moni te taha. Ka rite ki whakahuatia, te nuinga o te iwi nei kihai i fakatāutaha ite ki te kai tōtika hākinakina, kōrero e pā ana ki tona harmfulness me kahore ona. Ki te rā, ko reira Creatine ko te tāpiritanga hākinakina tino rangahaua. e kore e whai ia i te pānga taha e kua kï e pūtaiao, he auau Kāore (25! G) o ako creatine. Ko te drawback anake ka whakamahi i te reira mo te wa tuatahi e taea e te pupuri pouri me te inu i roto i te tinana. puta tenei i roto i te utanga wā, e ko, i roto i 2-5 ra anake.

Ko te wā ki te faaohipa

Ki te mea ko koe i runga i te piha haapiiraa i roto i te whare, ara, ki te kahore ngaiotanga, engari mo te ahau, whakaaro complexes o kai tōtika hākinakina. Whakamārama i te whakaaro o tona haerenga mai ki te ruma kaiako, ui hoki tohutohu: te wahi ki te hoko kai tōtika hākinakina, te mea e hiahia koe ki te hanga me te pehea. I tua atu ki tāpiringa hākinakina, kōrero e pā ana ki te kai o ia rā, me te hōtaka mahi, me te toenga wai-tote.