Mumakore achangopfuura, creatine yakabva pakuva gym yekuwedzera kusvika pakugadzira misoro yezvinogona kuitika pauropi. Pamusoro peiyo classic performance boost, zvinyorwa zvesainzi zvemazuva ano zvakatarisana nazvo betsero dzayo dzinobvira pandangariro nengwarirokunyanya mumamiriro ezvinhu ekuda kwesimba guru.
Nehwaro hwakasimba mundima yemitambo uye humbowo huri kukura muhutano hwekuziva, zvakakosha kuparadzanisa gorosi kubva nehundi: chii chinotsigirwa chaizvo nezvidzidzo, ndiani anogona kubatsirwa zvakanyanya uye nzira yekuitora zvakachengetekaNyanzvi dzeEuropean neSpanish uye masosi anobvumirana kuti, kana ikashandiswa zvine hungwaru, creatine chishandiso chinobatsira chisingade kutorwa sepanacea.
Ndezvipi zvinobatsira zve creatine zvinotsigirwa neuchapupu?
Padanho retsinga, zvidzidzo zvenguva pfupi yapfuura zvinoratidza kuti kuwedzera kunowedzera zvitoro zvehuropi, kunyangwe uropi hunochengetedza nesimba rahwo uye. Shandisa zviri nani simba iroro rakawedzerwa kana paine "kushushikana kwesimba" (kushaya hope, kuneta, kuderera zvakanyanya creatine kudya). Muvanhu vakuru vane hutano, vakazorora zvakanaka, zvinokonzeresa pamabasa makuru ehukuru zvinowanzove zvine mwero kana kusavapo.
Zvidzidzo zvinoverengeka zvakaburitswa muna 2024 zvinotsanangura kuvandudzwa kwemabasa enguva pfupi yekurangarira uye kumhanya kwekugadzirisa pasi pekushayikwa kwekurara uye kuziva mutoro. Pamwe chete nemitsetse iyi, neurology uye nyanzvi dzehupenyu hurefu dzinoratidza kuti creatine inogona kuderedza kukanganisa kwekuneta uye kupera kwepfungwa mumiyedzo chaiyo, pasina izvo zvinoreva kuwedzera kwakajairwa mukuita kwenjere chero mamiriro ezvinhu.
Kuita kwemuviri: simba, simba uye kupora
Mumitambo yakakwirira-yakasimba kana kuedza kwepakati, creatine inowedzera kuwanikwa kwemhasuru phosphocreatine uye inosimudzira kukurumidza ATP resynthesis, iyo inoshandura mukati. simba rakawanda, simba, uye kushivirira kuri nani kune kushingairaNyanzvi dzemishonga yemitambo muSpain inosimbisa kuti kushandiswa kwayo nguva dzose kunobatsira vatambi kurovedza zvakasimba uye kupora nekukurumidza.
Inotsigirawo kuwedzera kuonda mhasuru kana yasanganiswa nekudzidziswa kwekudzivirira, nemhedzisiro inooneka mumavhiki mashoma. Pakati pezvinonyanya kutaurwa mabhenefiti a Kuwedzera kupora kupora uye kudonha kwekuita kushoma pakati peinoda nhevedzano nezvikamu.
Nekudaro, nyanzvi dzinoratidza kuti mhedzisiro yacho inotsamira-zvinoenderana: muvanhu vanogara zvakanyanya kana avo vane basa rakareruka, Kuwedzera pasina kudzidziswa kunopa budiriro shoma.Vasati vafunga nezve creatine, vanokurudzira kuve nechokwadi chakanyatsorongwa chekudzidzisa simba uye kudya kwakakwana.
Uropi uye basa rekuziva: izvo zvatinoziva kusvika zvino
Meta-kuongorora uye zvichangobva kuedza zvakaona kuti creatine inogona kutsigira kushanda kuyeuka, kutarisa, uye kukurumidza kwepfungwa, nemigumisiro yakawanda inowirirana mumapoka ane kudya kwakaderera kwe creatine (vegan / vegetarian population), vanhu vakwegura uye mumamiriro ekurara.
Iyo hypothesis ndeye bioenergetic: nekusimbisa iyo phosphagen system, a kukurumidza ATP kuchengetedza mumaneuroni apo kudiwa kunowedzera, sezvinoitika mukukumbira mabasa ekuziva kana pasi pekuneta. Kunyangwe zvakadaro, nzanga yesainzi inokurudzira kunyevera: mabhenefiti ekuziva haasi epasirese uye Havatsivi mbiru dzakadai sokurara, kurovedza muviri, uye kudya kwakanaka.
Bone nekuchembera: bone mass uye sarcopenia
Tsandanyama uye kuwanda kwemapfupa kunoderera nezera. Mukubatana nekudzidziswa kwesimba, creatine yakaratidzwa kubatsira ku ... kuchengetedza kwepfupa mineral density Inotoderedza kurasikirwa kwemhasuru (sarcopenia). Miedzo yepakati-temu inonongedza kune kushoma pfupa resorption uye kuzvimba, zvichiita kuti ive chishandiso chinonakidza mukati nzira dzakakwana dzekugadzirisa osteoporosis uye kushaya simba.
Ndiani anogona kubatsirwa zvakanyanya?
Mhinduro kune creatine Hazvina kufanana pasi roseUchapupu huripo hunopa pfungwa kunyanya mabhenefiti mumapoka aya:
- Vatambi vepamusoro-soro (simba, sprints, nhamburiko dzepakati), nekuda kwesimba radzo pasimba uye kupora.
- Vanhu vari pa low creatine diet (vegans uye vegetarians), mavari kuita kwemuviri uye mamwe mabasa ekuziva anowedzera kuwedzera.
- Vakwegura vakuru uye nhanho dzepamusoro cognitive mutoro kana kushayikwa kwekurara, uko inogona kutsigira chiyeuchidzo nehanya.
Muvanhu vadiki, vane hutano vane chikafu chakakwana omnivorous, maitiro ekuziva anowanzo zvakawanda zvine mwero uye zvakasiyanakunyange zvazvo kubatsirwa kwemhasuru kunochengetwa kana pane kudzidziswa kwesimba.
Dosage, nhungamiro uye kushandiswa kwakachengeteka
Iyo protocol ine rutsigiro rwakanyanya kune vanhu vazhinji ndeye 3-5 g ye creatine monohydrate pazuvaTora mazuva ese, kunyangwe uchidzidzira kana kwete. Inogona kutorwa chero nguva; vanhu vazhinji vanozvitora mushure mekudzidziswa kuti zvive nyore.
Pane sarudzo yeimwe kurodha chikamu (inenge 20 g / zuva yakakamurwa kuita madosi kwemazuva 4-6) kuti iwane kukurumidza kuzadza, inoteverwa nekuchengetedza (3-5 g / zuva). Izvi hazvikoshi; nemaitiro ekuchengetedza anoenderana, mazinga akakwana anowanikwawo mukati memavhiki mashoma.
Tora pamwe chete nayo macarbohydrates kana mapuroteni anogona kuvandudza kutoraKuchengeta hydration yakakwana kunobatsira kuderedza kusagadzikana. Izvo zvinowanzoitika mhedzisiro inopfava (intracellular water retention uye, dzimwe nguva, kusagadzikana kwekudya kana dosi isina kukamurwa).
Sangano reInternational Society of Sports Nutrition rinotsigira kuchengeteka muhuwandu hwevanhu vane hutano Kana dosages inoremekedzwa. Vanhu vane chirwere cheitsvo, avo vanotora mishonga yakawanda, kana vakadzi vane pamuviri kana vanoyamwisa vanofanira kubvunza nyanzvi yavo yehutano vasati vatanga. Pamusoro pebvudzi, hapana humbowo hunogutsa iyo inobatanidza creatine nekurasikirwa kwebvudzi.
Nzira yekuibatanidza nekudzidziswa uye kudya
Creatine haisi inotsiva nheyo yakasimba: kurara, kurovedza simba 2-4 nguva pavhiki, uye kudya kwakasiyana-siyana. Kunyangwe nekudya kwakanaka, iyo yakajairika kudya kwekudya (1-2 g / zuva) inogona kunge isina kukwana kune zvinangwa zvekuita; saka iyo Supplementation inogonesa zvitoro zvemhasuruZvokudya zvakadai senyama tsvuku nehove dzine mafuta zvinopa creatine, asi kuwana mazinga akakwana kuburikidza nekudya chete hazviwanzoshanda.
Muhupenyu hwezuva nezuva, kushandiswa kwayo kuri nyore: kuwirirana, madhasi akakodzera, uye zvinotarisirwa zvinotarisirwa. Zvokudya zveSpanish uye nyanzvi dzekurovedza muviri dzinotiyeuchidza kuti yakanakisa mamiriro ekuona mhedzisiro ndeye chirongwa chesimba chakanyatsogadzirwaCreatine inosimudzira zvauri kutodzidzisa. Shanduko dzinonyanya kuoneka dzinowanzoonekwa pakati... vhiki yechipiri neyechitatu.
Iine rekodhi yakasimba mumitambo uye humbowo huri kukura muhutano hwehuropi nekuchembera, creatine yakawana nzvimbo muhurukuro yeruzhinji. Rikashandiswa nokuchenjera—rakaenderana nezvido zvomunhu oga, richiongororwa nenyanzvi pazvinenge zvakakodzera, uye pasina zvipikirwa zvakanyanyisa—rinogona kuva rubatsiro runobatsira rwemhasuru, pfungwa uye hupenyu hwehupenyu.