Mumwedzi ichangopfuura, creatine yave zvakare yakatarisana neruzhinji uye nesainzi gakava, kusanganisira muSpain, nekuda kweiyo kukwira mukushandiswa kwayo uye ngano pamusoro pekuchengetedza mvuraPamusoro peruzha, zvidzidzo zvenguva pfupi yapfuura zvinobatsira kujekesa kuti ndedzipi mhedzisiro ndeyechokwadi uye isiri, pamwe nemadosi ane musoro zvichienderana nechinangwa.
Uchapupu hwakaunganidzwa hunoratidza izvozvo Creatine inovandudza kushanda uye kuumbwa kwemuviri Kana yakasanganiswa nekudzidziswa kwesimba, inogona kupa zvingangobatsira zvekuziva mune chaiwo mamiriro. Zvisinei, nyanzvi dzinonyevera izvozvo Hachitsivi kuzorora, kudya kunovaka muviri, kana kurovedza muviriuye kuti kushandiswa kwayo kunofanirwa kusanganiswa nemazano ehunyanzvi.
Zvinokonzera kuchengetwa kwemvura kana kuzvimba here? Izvo data inoratidza
Ongororo yakaongorora gumi nemaviri miedzo nevakuru vane simba vakadzidziswa yakaonekwa inoderera muhuwandu hwemafuta emuviri pamwe nekuvandudzwa kwemafuta-isina kuwandaIyo inotyisa "kuchengetwa kwemvura" haina kukonzerwa nekuzvimba kwe subcutaneous: ndizvo intracellular hydration iyo inokurudzira kushanda kwemhasuru uye kupora.
Muchokwadi, zvidzidzo zvinotora pakati pe5 uye 10 mavhiki zvinoratidza izvozvo Iko hakuna kuwedzera kwakasimba kwese kwemvura yemuviriMumaprotocol akajairika (semuenzaniso, 5 g / zuva kwemavhiki mana) Hapana shanduko yakakosha yakaonekwa mune intracellular kana extracellular mvuraIzvi zvinopesana nepfungwa ye "kutaridzika kubvongodzwa" nekuda kwekuchengetedza kwekunze.
Chiyero: cheyero 5 g kurudziro pakirogiramu
Iyo yakakurumbira "5g pazuva" chirongwa chakazvarwa kubva Zvidzidzo kubva kuma90 zvakatarisana nekuzara kwemisumbu muvarume vechidikiKubva ipapo, nhamba iyoyo yave yakakurumbira, kunyangwe tsvagiridzo yazvino iri kuongorora zvigadziriso zvichibva pane chinangwa, zera, chikafu, uye chiitiko chebasa.
Ongororo yerondedzero inoratidza kuti, kune zvinangwa zvepasi rose, inogona kubatsira Chengetedza muyero kusvika ku0,1 g / kg / zuva (semuenzaniso, 7 g kana uchiyera 70 kg). Zvidzidzo zvakaitwa pamusoro pehutano hwemapfupa muvakuru vakuru. mazinga akakwira zvishoma (≈0,14 g/kg), nepo padanho rehuropi zvikumbaridzo zvishoma zvinotarisirwa ≈4 g / zuva uye yakakwirira kunangwa doses mumamiriro ezvinhu e acute stress sekushaya hope, nguva dzose noungwaru hwechipatara.
Mukuita, nzira mbiri dzakachengeteka uye dzakapararira dzinoramba dziripo: imwe kurodha chikamu (≈ 0,3 g/kg/zuva, mumadosi akakamurwa pamusoro pemazuva 5-7) kuguta nekukasira, kana a kuenderera kunotora 3-5 g / zuva iyo inosvika pakuzara zvishoma nezvishoma nekusagadzikana kushoma kwekudya.
Vechidiki nevatambi: kusimuka kwekushandisa uye mirairo yekuchengetedza
Kushandiswa pakati pevatambi vechidiki kwakura, nenhamba dzepamusoro mu varume vane makore 17-18Kunyangwe creatine monohydrate iri iyo fomati ine tsigiro yesainzi yakawandaNyanzvi dzinosimbirira kuti Kutarisira kwakakosha pakudzivirira zvikanganiso zvedosing uye tarisiro dzisiri dzechokwadi.
Uchapupu hunoratidza kuvandudzwa mune simba, simba uye kupora apo kuwedzeredza kunoperekedza zvakagadzirirwa zvakagadzirirwa kudzidzisa zvirongwa. Kunyange zvakadaro, zvakakodzera kuyeuka izvozvo Chinonyanya kukonzerwa nekuwedzera kwechinguva kuwedzera kwehuremu kuburikidza ne intramuscular hydration, uye izvo Inodzokera kune yakajairwa kana kudyiwa kunokanganiswa. pasina kuratidza kuwedzera kwemafuta.
Vakuru vakuru uye uropi: zvatinoziva kusvika zvino
Pakati pevakuru vakuru, kuongorora kwakarongeka nevanopfuura vatori vechikamu chiuru vakawana izvozvo Creatine yakasanganiswa nekudzidziswa yakavandudza 1RM uye kuderedza chikamu chemafuta. Mukupesana ne, Hapana kuchinja kukuru mumapfupa emamineral density akaonekwaIchi chigumisiro chinokurudzira kuenderera mberi kuferefetwa muzvinhu zvakaita sebhonzo geometry uye mhinduro kune yakakwira madosi.
Mundima yekuziva, data pane neuronal simba riri kuunganidza. Chiyedzo chinodzorwa muvanhu vane hutano-vasina kurara vakashuma izvozvo A high acute dose yakavandudza mashandiro epfungwa bvunzo. kwemaawa akati wandei, kunyangwe saizi yemuenzaniso yaive diki uye iyo pateni haishande kune kushandiswa kwezuva nezuva pasina kutarisirwa.
Ngano dzakajairika uye zvinotaurwa nenyanzvi
Manzwi anodzidzisa muSpain akaburitsa pfungwa dzinoramba dziripo: Creatine haikuvadzi itsvo muvanhu vane hutano uye haikonzeri mhanza.uye haitsivi kurovedza, kudya, kana kuzorora. Vanotaurawo kuti inoisa mvura musero remhasuru pachinzvimbo chekukonzera kuchengetwa kwemvura padanho repakati.
Uyewo haisi "piritsi remashiripiti" rebhonzo kana uropi: Izvo hazvi, pachezvayo, kudzosera kuderera kwekuziva kana kuwedzera zvakananga BMD.Hongu unokwanisa. wedzera maekisesaizi zvibereko uye kuratidza zviratidzo zvinonakidza mukushanda kwekuziva, zvinhu zvichiri pasi pekudzidza.
Zvakakosha here "kutenderera" creatine?
Mabhuku aripo haadi kuzorora kwakarongwa kuchengetedza kushanda kana kuchengetedzeka nemaitiro akajairwa. Avo vanoda kumbomira pano neapo vanogona kudaro kunyaradza kana kuronga mitamboasi hapana chisungo chese che "kutenderera".
Sezvakaita chero chekuwedzera, zvinokurudzirwa Monitor hydration, kugaya kushivirira, uye kuenderana nekudya (semuenzaniso, kuderera kwekudya kwekudya mune vegans), uye tsvaga mazano ehunyanzvi kana aripo chirwere cheitsvo kana mamwe mamiriro.
Mamiriro ezvinhu muSpain: kubva kuimba yekurovedza muviri kusvika kuhupenyu hwezuva nezuva
Kufarira creatine kwasvetuka kubva munzvimbo yekushanda kune hutano hwemazuva ese, ne Spanish popularizers uye elite vatambi kutsanangura basa rayo mukupora uye simba. Kupfuura gym, kukwira masitepisi nekuneta kushoma kana kuisa pfungwa zviri nani mushure memazuva akanyanya Iyi mienzaniso yemabhenefiti anocherechedzwa nevanhu.
Pfungwa inowanzodzokororwa pakati penyanzvi iri nyore: Kutanga, hwaro hwakasimba (kudzidziswa, kudya, uye kurara)Zvadaro, kana zvakakodzera, gadzira se chinopindirana chishandiso nemadosi akagadziridzwa kune chinangwa uye mamiriro emunhu.
Nekutarisa kuEurope neSpain, mufananidzo uripo wakangwarira asi wakanaka: Creatine monohydrate yakachengeteka uye inoshanda mukati mechirongwa chakanyatsogadzirwaIyo haiwedzere yakazara muviri mvura munguva refu, uye inopa zvinobatsira zvinowirirana musimba uye kuumbwa kwemuviri, neinovimbisa-kunyange isati yasvika-mitsetse mukuziva uye utano hwemapfupa.