Creatine - ka wā a pehea ka nui o ke lawe? Ka mea e pono ai ke mahele lāʻau regimen

O ka poe i seriously komo i loko o ke kaupaonaʻana aʻo 'ole' ē aʻe haʻuki i kauoha Muscle hale, pono kama'āina i kēia kumukanawai a creatine. No hoi, ka mea, ua pinepine hoʻohana vegetarians ka poe i hookaawale ia mai kouʻai hoʻi i ka iʻa a me kaʻai -ʻai waiwai ma ka creatine.

Penei,, maopopo ike ana i ka indispensability o ka waiwai,ʻaʻole kēlā Eia naʻe hiki maopopo pehea e lawe creatine, no ka a ia i nele i a me ka mea loaʻa ka hopena ma luna o ke kino. Ma nā mea a pau i kēia mea i maopopo.

Creatine - He aha ka mea?

Creatine - he-meto-guanido aceticʻakika i loko o ka Muscle'aʻaʻa. Ua oiaio mea paʻa mau no kanaka ola, a no kona mau haʻuki hana me keʻano nui kūlana ma ka ikehu pūnao pāʻani.

Kahi o 40% o ka creatine i loko o ke kino - na ai-kapaia noa creatine koe ka 60% o ka mea hōʻike ma ka palapala o ka creatine posapahate. An maʻamau kanaka ka hāhai ia i ka lā ma kahi o 2 nā huna, akā, 'oihana' âlapa, he nui maluna mau huahelu. hiki ke piha ia ka lilo i ka meaʻai waiwai ma ka maoli? iecaianoaaiiuo meaola, a me ke kokua ana o kūikawā mea hoʻonui.

Creatine mea loa e pono ia sportsmen, no ka mea, ke kanaka kino produces ia i loko o kekahi 'ano uuku dala, e lawa e hōʻoia' maʻamau ola. Eia naʻe, ka poe i komo i loko o hana haʻuki hana, he waiwai pono e ka hailona hou, no ka mea, kona hana ana i loko o nā nāʻiʻo i ka pololei ia ma luna o ke ahonui a me ka ikaika o ke kino, e hoopiha mai ana ia me ka ikehu. Ua haawi i ka manaʻo o ke kumu, he mea i ka haʻuki creatine. Akā nō Pono e kamailio e pili ana i nā mea a pau i loko o au mamuli.

Creatine Ua loaa i ka 1835 ma Palani chemist. He loaa keia 'Oponopono ma kaʻai wai, a no ia mea, i kapa ia "creatine", i unuhi mai Greekʻano "ai." Mai laila, ua hoolilo nui naʻauao lākou manawa i ka noiʻi 'ana KEIA e kû ana a me kona hana. He mea hiki ke hookupaa aku i ka nui o ka mea e ia i loko o ke kino o ke ola i ke kanaka, e like me ka pono me kaʻoi ka naauao o ka mea creatine mea, i ka wa e pono e lawe ia, a me ka mea au e 'ike' oleʻaoʻao.

O ka papa kuhikuhi hana o ka creatine

No laila, creatine: He aha ka mea ai? Mua o nā mea a pau, i kēia waiwai a hoonui ae i ka nui hiʻona a me keʻano o ka hanaʻana i kēia:

• kahiko o ka'āina stimulates ka momona e aa kaʻina;
• ka poʻea pau i ka mahuahua ma ka Muscle nuipa;
• me ka nui loa Hoʻoikaika i ka i ka ikehu a me ka physical nā mea hiki;
• Ua stimulates i ka ulu ana o ka pono i ka mana hana.

Ka hoʻoholo 'ana i ke kino pono creatine, ka wā e lawe ia, a me ka i manao, e pono e hoakaka maopopo. Hope he ākea misconception ia keia waiwai a pau i pili 'ole i ka hana ana Muscle. Oiai keia hoakaka mea kokoke i ka ike maopopo, akā nō ia mea i oiaio. Ma hope o creatine no ka Muscle nuipa a, aole ia pāʻani ole ia i ke kūlana, e like me'amino nāʻakika a kumuʻiʻo. Ua maoli ua limahana ma ka nui metabolic keʻano o ka hanaʻana, akā, kuhikuhi ka mea, iaono? Ienoai mana hana o ke kino, ma mua 'ana e māhuahua Muscle.

No keia kumu, ma hope o kekahi mau o ka pule o ka lawe kumukanawai a he 'âlapa Kahalaopuna i ka mua aʻo a me ka haawe hāʻawiʻia ia i ka hailona hiki, a me ka enemi weliweli me hookeai luhi, he kuemi hope mai. Creatine paipai 'ia ka loa Muscle nuipa a ma muli o ka ikehu ulu a māhuahua ka mana hana. Ma ka hoʻomaopopo i kēia, ka mea, ua akāka nō ka mea i manaoia ma kekahi gula rula o ka mana o ke hoomaewaewa: ", ka buke o ka Muscle mea pololei hapaʻauhau iā lākou ikaika"

Malalo i physical hoounauna, Muscle initially hoʻohana kona hale kūʻai iho o ka ikehu, a me ka wā e na welau, hoomaka, me ke kaʻina hana o ka acidification, e unuhi ka mana mai nā aeee i loko o ke kino. No keia kumu, he mea hiki ole ke hele ia e ia ma lalo o ikaika physical haʻawina, akā, he nui maoli no i ka creatine, e hoʻonui i ka huina dala o ATP (adenosine triphosphate) i loko o ke kino, i laila ka hoʻolako 'i ka hou Muscle ikehu me ke koe.

No ka maopopo i kēia maikaʻi, i kekahi ke manao wale ia ka palapala nāʻiʻo i 10 iniha, o ka ikehu. Mai creatine, hiki e mahuahua keia aka i ka 12 a 15 iniha, kapuaʻi, a me keia ma ka huli 'ana e loli ai i ka nui o ka workout, a ahonui,. Ia mea i kahaha ko oukou naau i ka lalau creatine mua aʻo mea OAXA no a pau 'âlapa' ole ma ka mea kaumaha haʻuki.

ka mea, 'o ia hoʻi pehea e pili?

Inā 'oe e hoʻoholo ai i ka inu creatine, ka wā e lawe ia, a pehea ia mea mea nui i ka ike. Ma hope o ka hoʻohana 'ana i kēia mea hoʻonui, e like me, nō, i kekahi'ē aʻe, hiki ole e blindly. Akahele like o kēia mea kōkua i ka hoʻomohala mau mele a me ka pili loa o kona regimen. Ua noonoo lākou ka papa kuhikuhiE hiʻona, hiki ke nānā 'ia e inexperienced' âlapa pinepine e hewa.

ka hoʻokukeʻana №1

Ka mua regimen Creatine meaʻano nui i loko o ka palapala creatine ke hoʻoukaʻia, me ka nui loa mahuahua ka nui o keia waiwai i loko o nā nāʻiʻo. Oia ka manawa pinepine mau ana 5-7 lā, i ka wā a ka lehulehu o ka creatine i loko o ke kino maoli ma kahi o 3-4 manawa. Ma hope iho o ia i ka lāʻau e kela la i keia wale mālama 'ana i nā māhele.

ka hoʻokukeʻana №2

A lua oʻano o pehea e lawe creatine ma capsules, like me ka lepo a me ka wai a pāʻoihana i kekahi simpler. Ua hānai pae mea ma kahi'ē, a me ka loaa ana i kela la mahele lāʻau mea ua hoʻololiʻia lāʻau. Ma mua ia i mea i keia hoʻokokoke mea ma na aoao Radio mua, akā, ma hope o kekahi mau pule o nā manaʻo ma kona lawelawe loa ua kūponoʻia.

Pehea e hoʻomaulia i ka koi mahele lāʻau o ka creatine?

Ua mea akaka ia no ka 'âlapa like pono me na vegetarians, kanaka pono i ke kumukanawai e like creatine. I ka wa e lawe ia - i nā mea a pau, he mea i ike. Maoli ai, ia mea like nui ka mea ka pono i kela la laʻau heluna o ka mea hoʻonui i maopopo.

Hae e lawelawe i loko o ka Download au he iwakālua nā huna no ka lā. Ma ka hoʻoponopono kela la i keia mahele lāʻau ua hoemi uku - mai i elima nā huna.

Kanaka kokoke i? Eaia o creatine komo ai i maopopo ai i ka mahele lāʻau ma luna o ke kumu o ka maloo (ole-momona) wīwī kino nuipa a. Pela ia mea hiki ke hoʻohana i ka 'epekema haʻilula: 0,3 nā huna i 1 kilogram haawe ana i loko o ka manawa, a me 0,03 nā huna no 1 kg o ka mālama' ana i au.

Penei, no ka mea, he kanaka he 90 kilograms, o ka i 10% momona, he pōpilikia ka nui o ka creatine like penei: 81 kilograms (maloo ke kaupaonaʻana) ua hoonuiia e 0,3 a 0,03. Ma kēia hihia, na kela la i keia mahele lāʻau o ka lāʻau i loko o ka hoʻouka pae o 24,3, a ma ka malama au - 2,43 gram. Ma keia hihia, no ka pololei i ka ho omaulia ka mea, ka mea nui, e hookaawale ia mai ka huina kaumaha o ka nui o ka momona, no ka mea, creatine ua hoʻomōhala ma ka iwi a me ka Muscle nā'aʻaʻa, akā,ʻaʻole ma ka momona. Aka, e makaala i ka nui mahele lāʻau o ka creatine i hoʻouka mea nui iloko o ka lā māheleʻia i loko o eha a elima? Eaia no ma kahi o 5 nā huna kēlā.

'Ano apau loa creatine kumukanawai a

E like me ua oleloia, loaʻa nō kekahi mau 'ano apau loa i loko i ua ua hanaʻia creatine kumukanawai a: capsules, he lepo la, a ma ka wai a pāʻoihana.

Ka loa pono no ka loaa ana i kekahi creatine capsules hope ia wale e pono ai, e inu wai. Creatine pauka hiki hooeueu i ole wale ka wai, akā, i loko o kekahi 'ē aʻe ka mea inu. Ma ke ano o ka creatine me ka hoʻokēʻai carbohydrates ka mea, ua 'oi aku ka nui efficient result, no laila ia mea e pono ai, e hoike mai i ka lāʻau i loko o ka waina a me ka ohia wai paha i loko o ke aniani o ka wai me ka spoonful o ka meli.

He aha ka ka oi creatine kumukanawai a?

I mea, i ka hapanui o ko ke ao nei ka nā hoʻohua o creatine kona mea e like ai mea kokoke i ka ia, no laila kekahi o nā kuleana aʻe i loko o ke koho ana o ka kekahi lāʻau mea, o ka papa, kona kumukuai. He haʻawina i ho'āʻo ai i ka loa mana o kēia mau mea hoʻonui mea nō creatine monohydrate. A i loko o ka papa inoa o ka loa e pono ai ka lama e paka kiʻekiʻe-kbps creatine loaʻa nā kēia: kaʻoi loa no kou kino, Gaspari kino, BSN, hope loa no kou kino a me Dymatize.

Hiki creatine e nā palapala?

Kēia mea hoʻonui He He kino kumu, a no ia mea,ʻaʻohe contraindications i kona hoʻohana malaila. Nō hoʻi, no ka mea, creatine ua hookomoia ma kekahi huahana, e hiki ke hana me ka mea hoʻonui, ina i hoopauia, no ka laʻana, aole emi malalo o kekahi kilogram o kaʻai no ka lā.

Eia naʻe, inā pono e huli i ka kela la i keia mahele lāʻau o ka lāʻau, a nui oi ia, ma kaʻaoʻao 'ole ke lilo excessive haawe ana ma luna o ke ake, a pilikia me ka digestion.