'O ka hana hana maika'i loa: ka wehewehe, nā mea hana a me ka helu. 'O ka'oi aku ka maika'i: ka hana a me ka protein

I kēia lā,'o ka creatin ka lua o nā mea i kaulana loa ma hope o ka pilikino wheyō i waena o nā mea'imi a me nā mea a pau e alaka'i i ka nohona ola. A eia ke'ano o kēia huahana kāna hana ma ka kūkulu'ana i ka nui o ka muscle. 'O nā mea hana hana hana ho'ohālike i kā lākou kālepa kālepa i kā lākou huahana i'oi aku ka maika'i ma ka māka'i honua. E nānā pono kākou i kēlā me kēia mea hana a me nā'ano huahana, e kūkākūkā i ia mau mea a koho i ka mīkini maika'i a me ka'ano i kūpono no ka ho'omaika'i'ana i kou mau'i'o. Ma hope o nā mea a pau, pono mākou e ho'ohana wale i ka hana maika'i loa!

Hō'ike Hua'ōlelo Nui

Ho'okumu'ia ka Creatine i loko o nā mea li'ili'i i loko o ke kino o ke kanaka. 'Oi, nui ka nui o ia i loko o ka'i'o'ula'ula,'o ia ho'i ka pipi. He lawa kēia no ka hana ma'amau o ke kino. Akā na'e,'o ka mea e komo ikaika ana i nā ha'uki a me nā ho'olālā e ho'onui i kona kino muscle,'a'ole lawa kēia. Ua maopopo, i kēia manawa, pono e loa'a hou ka hana creatin. A'o ka hopena maika'i loa,'o ia nō ka ho'ohana'ana i ka powine powred.

Ke hana o ka creatine

'O ia wale nō,'o ka creatine ka mea halihali o nā huila phosphate ma nā ahuma, no laila hā'awi iā lākou i ka ike hou. No laila, hiki iā ia ke ho'onui i ka ikaika o ka muscle a me ka ikaika o nā'i'o a'oi aku ka lō'ihi. Ho'opili'ia, hana hou ka wai i ka wai i loko o nā'i'o, kahi e ho'onui ai i ko lākou kūkomo a me ka ho'ōla. No laila, ua ulu wikiwiki nā'ōpū, akā, ma muli o ka wai e nānā lākou i ka mālie a piha.

'O ka creatine maika'i loa no ka pa'a'ana o ka muscle

He mea pa'akikī ke pane i kēia nīnau me ka mana'o'ole, no ka mea, he mau pono a me nā mea kūpono'ole i kēlā me kēia'ano o ka creatin, a'o ia ka mea i koho'ia ai ka mea hiki'ole i nā palena a pau o ka mea i koho'ia. Maanei,'o ka hana nui e like me ke'ano o ka huahana, kona'ano kumuhana a me ke'ano o ka ho'oku'u'ia'ana, a me ke'ano o ka ho'ouka. 'O kekahi kumu nui'o ka uku no ka creatine, akā ma nā'ano o kēia manawa. A, no ka mea,'o ka maika'i o ka huahana. No laila, ua pili ka pono o ka mea hana.

'O nā mea hana maika'i o ka creatin

I ka lā, i ka mea maikai creatine hua mai la na Manufacturers kaulana e like Weider, hope loa no kou kino, Scifit, Dymatize , Universal kino, kaʻoi loa no kou kino, Gaspari no kou kino , a me na mea e ae. Hiki ke hilina'i loa'ia kēia mau mea hana, no ka mea ua lō'ihi lākou i ho'okumu iā lākou ma ka mākele honua o ka'oihana pā'ani, a no laila ke kūpono nei i ko lākou kūlana maika'i a'a'ole i'ae i ka maika'i o ka huahana. 'O ka nīnau, he aha ka'oihana maika'i loa - ka mea hana hana creatine? Ua loa'a i kēlā me kēia mea nā'ano kikowaena i ka hana'ana, no laila'a'ole hiki ke ho'oholo pono i kahi mea maika'i loa. Ma lalo iho nei kahi papa inoa e pili ana i kēia mau nuanua, a'o'oe ke koho no'oe iho i ka hana'oi aku. Ho'ohālike'ia ka helu i ka hapalua o ka mea.

Nā hanana hanana e ola nei

I kēia lā,'ike nui'ia nā'ano hana creatine. Ma nā'ano o ke kino, hiki ke ho'oka'awale'ia i lepo a me nā capsules. 'O nā'oko'a ma waena o lākou ma ka mea hana'ele'ele a lākou i loa'a'ole, akā, e hiki ke'ike i kēlā me kēia'ano i nā pōmaika'i a me nā pono.

'Oi aku ka ma'alahi o ka pulupulu Powdered, ma ka manawa ho'okahi,'a'ole ia i emi iki i ka maika'i i nā analog.

Hiki ke'āpono ka Creatine i loko o nā capsu, no ka mea e hiki ai iā'oe ke helu pono i ka hua'ōlelo,'a'ole pono e ho'okahe'ia i loko o ka wai. 'O ka hemahema nui o kēia pepa he uku nui loa.

Wahi a ke kumuhana ho'omohana,'ano ma'alahi nā'ano o kēia'ano hui:

• 'O Creatine monohydrate ka puka ma'amau a ma'alahi loa.
• Creatine malate.
• Ho'onohonoho Creatine.
• Ho'omumu Creatine.
• Ho'ohui - nā mea a pau i luna.

E no'ono'o i ka mea e like me ka mea maika'i loa i waena o nā mea i ho'olako'ia,'o ia wale nō ka maika'i loa, ma muli o nā pōmaika'i a me nā pō'ino'ole i hā'awi'ia e nā'ano like'ole a me nā'ano kino. 'O ka'oia'i'o,'o ka'ike nui o kēia koho'ana he mau makemake pilikino a,'oia'i'o, he kumukū'ai.

Ka helu no ka Creatine

Me ua olelo luna, koho i ka mea maikaʻi creatine no ka nuipa a Recruitment mea pilikia. Eia nō na'e, aia he mau hō'ailona kūpono i kūpono e mana'o'i'o. 'O kēia,'oia'i'o, e kōkua iā'oe e koho i ka hana ho'ohālike maika'i no'oe iho. Ho'ohālikelike ka helu i ka helu o ka kū'ai'ana i kahi huahana. 'O ka mea i kaulana loa i ka hui honua bodybuilding ka mea i hō'ike'ia ma kahi pūnaewele o Bodybuilding.com. 'O ia ke kumu i ho'olako'ia ai ma ka'atikala i ka palena o nā topena 10 ma luna o ka'enehana o kēia punaewele'o'Okakopa 2016:

1. Platinum 100% Creatine e MuscleTech
2. Ho'okumu'ia ka Creatine Powder e ka Optimum Nutrition
3. Kahepu C-HCl i hana'ia ka Creatine HCL mai Kaged
4. Nā Sports CON-CRET mai ProMera
5. Nā Sports Best Creatine mai BPI
6. Creactor na MuscleTech
7. Creatine + e EVLUTION NUTRITION
8. Nā Creatine Micronized e Bodybuilding.com Foundation Series
9. Creatine Monohydrate mai RSP kino
10. CELL-TECH ma MuscleTech

Pehea e ho'ohana ai i ka creatine?

Ho'olālā ka po'e'oihana ho'oma'ama'a i nā papahana'elua o ka hana'ana i ka creatine - me ka'ole a'a'ole ho'i e ho'oili. No ka'ai'ana, ho'ohui'ia ka creatin i loko o ka wai'ono a me ka wai, a he nui ka wai, a he mea maika'i ho'i ia, no ka mea,'o ka insulin, i ho'oku'u'ia i nā mea nui i pane'ia i ka'ai'ana i ka mea'ono, ke ho'okani i ka hana hana i nā'i'o.

Inā ho'oholo'oe e ho'ouka,'o ka mua e'ai'oe i 20 g hua i kēlā lā i kēia lā, e māhele ana i nā lā 4 o kēlā me kēia lā. Ma hope o ka hebedoma, e ho'ohana i 2-3 grams i ka lā. E ho'ohana i ka creatine no ho'okahi malama, a laila e hā'awi i nā mea ho'ohemo i nā muscle i ho'omaha no nā 3-4 pule i hiki ai iā lākou ke ho'omaha.

Me ka ho'ouka'ole'ana, e ho'omau i 5 grams o ka creatin i kēlā me kēia lā. I ka lā o ke a'o'ana, e inu pono ia ma hope koke iho. Ma kahi lā mai kahi kula, e inu iā ia i ke kakahiaka, i kou ala'ana. I kēia wā,'o ka'ōkoi he'elua mahina. A laila, pono ke hā'awi i ke kino i ka ha'iha'i no 3-4 mau wiki.

Nā hō'ai'ē kūpono

'A'ohe hopena'ao'ao ma ka creatine, akā, aia kekahi mau ma'i e ho'ohana'ole'ia ai kēia huahana. No laila, i ka ma'i asthmatics, hiki i kēia mea ke ho'oulu i nā mea hō'eha, no laila,'a'ole pono nā kānaka e loa'a i kēia ma'i. Pēlā nō,'a'ole pono e'ai i ka hanana i nā keiki li'ili'i, a me nā kānaka i loa'a i nā ma'i'ino o ke ake a me nā pu'upa'a. 'O ke kumu'ole, hiki ke hana i ka diarrhea, akā, e wikiwiki me ka manawa a'a'ole ho'i e ho'i. Hiki'ole ke makemake e ho'ohana i ka creatine no nā wāhine hāpai a me ka manawa hānai, no ka mea,'a'ole i'ike'ia ka hopena o ka'ōpiopio i kēia lā. Mai poina i ka manawa o ka hana'ana o ka creatine'a'ole ia e'ōlelo'ia e inu i ka wai'ona a me ka caffeine, no ka mea ua ho'onā lākou i ke kino a'ae'ole e hana ma'amau.

'O Creatine a me ka protein - he'ano like

E nïnau ana i ka nïnau, ka mea i'oi aku - ka hana a me ke kinipona, e like me ka noi i ka mea i'oi aku ka ikaika - Batman a Terminator, no ka mea, he'oko'a loa kēia mau huahana a pono no ka ho'okō'ana i nā pahuhopu like'ole. No laila'o ka koho'ana i ke'ano o ka mea'ai e pono ai ka mea pono wale no kāu mau hana. Inā makemake'oe e loa'a kahi kānana malo'o malo'o, pono e'ai i ka protein a ho'ohui pū. 'O nā'oihana o nā'oihana'oihana'a'ole lākou e'ai i ka mea'ai i ka wā e malo'o ai, no ka mea, aia kekahi mau'ōpona'ale'a e hiki ke ho'opili i ka ho'okūkū i ka wā e hiki mai ana. No laila, ma ke kahi malo'o, pono ia e ho'ohana wale i ka creatine, a pani i ke kinowai me nā mea amino. Eia kekahi ma ke kahi malo'o, hiki ke ho'ohana i kahi hydrolyzate ki'eki'e inā'a'ole lawa ka pilina i kāu'ai. 'A'ole i loko o kēia'ano kinuamu nā hua'ale'a a ua komo wikiwiki'ia. 'O ka mea kūpono wale nō, he kumu kū'ai ki'eki'e loa.