Korerotia mai ki a matou pehea ki te tango i creatine

Creatine - he aha te mea te reira?

Creatine - he taonga e hiahiatia ana mō te mahi noa o uaua kōhiwi. Ko wāhanga o te kiko uaua ia, a ka kua whakaputaina i etahi waikawa amino i roto i whekau pērā i te ate, whatukuhu, me te taiaki. I tua atu, e pā ana ia ki te matū faufaa te kawenga mō te hukihuki, me te uaua mahi. Ko tenei he aha creatine Kei te whānui whakamahia i roto i te kai tōtika hākinakina.

Ko reira e pā ana ki 0.1 kg o creatine te tinana tangata. I roto i te ngaro o te tangata kohakoha tinana nui Ahatia e pā ana ki 2 karamu o tenei taonga te ra. Ki te pātai "taea te tango ahau creatine" - he mahino he whakahoki pai, mai i te kore e faaohipa i te reira ki matū ke ki te tinana i te natura. Rawa i roto i te hiahia o reira, kaitäkaro, bodybuilders, e hiahia ana uaua kaha, me te whakakī tere o rāhui pūngao.

He hiahia i roto i te āhua o ki te tango i creatine me ētahi atu tāpiringa maha kaitäkaro. Ko e tika ana ki te meka e taea te whakatau i tino te taua creatine roto i roto i te ika, kai, me ētahi atu, te hiahia o te tangata, i te mea he kawenga taimaha i runga i o koutou uaua tenei. Ki te puta te reira kore o nui e tika ana o te hanga phosphocreatine whai wāhi i roto i te kōtuitanga ATP (pūngao pūtake rauropi). Tenei, i roto i te tahuri, ka pā mahi tinana o te kaipara.

Ki te hiahia i roto i ranei e taea te tango e koe creatine kahore ranei koutou, kia mohio e te rauemi e wātea ana kua i roto i te tinana, e kore e taea kino ia i te reira. Ko te mea matua - tirohia te kounga o ngā hua hokona, me te tiki ake kaupapa fariiraa.

kaupapa fariiraa

Na ko reira e tika ana ki te korero ki a koutou me pehea ki te tango i creatine. Hoki tenei whakaaro, e rave rahi kaupapa, engari te tetahi tino noa, whakaaro ona wāhanga:

1) Tikiake
kawea te fariiraa i roto hoki 6 ra. Whakarāpopoto kia tango 30 karamu, e ko te 6 ngā wā mō te 5 karamu ia ra. I tenei wa utaina te tinana i te matū atu.

2) tautoko
I muri i te tikiake, ka taea e te tango e koe tekau karamu ia ra. kia whakapiki ake i nes te inenga, no te mea i tenei wā e kore e waiho atu kaha i runga i tenei.

Me pēhea te ki te tango i creatine waho te utanga wā? Ki te mahi i tenei, e hiahia ana koe i nga ra katoa ki te kai 5 ki te 15 karamu. Nā ki tenei ka kia ngä te nui mōrahi o te taonga i roto i te marama kua hipa.

Ki te ka hiahia i roto i te nui creatine ki te tango i te kaipara tauhou, kia kōrero koe ki ngaio, e he pea ki te tūtohu tango wehenga. Me kia kotahi akoranga i roto i tenei take 2-5 wiki i runga i te taumata o te kaipara (tuatahi tuarua ranei), me te whati muri rānei - i te 2 ki te 4 wiki. Ko te tika tenei kia te tinana kaha uncropped ki whaiaro-whakaputa taonga nui-hiahiatia.

kia mōhio o te pehea, ki te tango i creatine kaitäkaro mātanga. E ai ki te kaupapa tikanga, te wāhanga whawhai tā tango 30 karamu ia wāhanga tiaki wiki - 2-8 g mō te 2-8 wiki. Hoki te akoranga tonu, ka tuaruatia e ia.

e kore e mahi

ui maha kaitäkaro ratou, "Me pēhea te ki te tango i creatine?", Ki te ka tū te akoranga, me i reira he kahore pānga. te mea katoa i roto i te tere o te tuku o te taonga. I roto i te maha ngā take, e kore e taea te whenumi ia ki te bloodstream i te puku, tahuri ki creatinine huakore. Hei whakanui i te nui whakawhiti ki te matū toto he tika ki te whakamahi i ranunga atu eu, tuku ki te pehi te ārai te hurihanga faufaa ranei. Ka rite ki te kūhuka me tēhuka taea ake i tona auau kai ki te toto, he reira tino whai hua ki te whakamahi i creatine monohydrate, whakanohoia i roto i capsules gelatin. I roto i tenei take, he tukanga o te ārai panoni matū koretake te.

Ko reira taea e te maona he ona tikanga ake o te fariiraa i te tāpiri, engari te tikanga whänui ana te whakaaetia - he paerewa e he e tika ana mō tetahi take.