I-Creatine: kungani kunesidingo sokuthi ngubani ozothatha, azuze futhi alimaze, imithetho yokwamukelwa

I-Creatine ingesinye sezithasiselo ezithandwa kakhulu ekuqiniseni nasemidlalweni ehlukahlukene yokukhuthazela (kanye nabamele ezinye izindawo zemidlalo, ngokwesibonelo abasubathi, abadlali bebhola, abazivocavoci njll). Vula le nto kudala, engxenyeni yokuqala yekhulu leshumi nesishiyagalolunye. Kodwa-ke, ezweni lezemidlalo umdali "wephule" kuphela kuma-90-ies wekhulu elidlule, washeshe wazuza uzwela lwabasubathi.

Lokhu akumangazi, ngoba i-creatine (ngokungafani nezinye izengezo ezikhangisiwe) isebenze ngempela. Abaqeqeshwayo bathole umphumela osheshayo futhi omuhle ngesimo semisipha namandla. Ngenkathi i-creatine ibikwe njengesengezo esingenabungozi ngaphandle kwemiphumela emibi. Izwe lezemidlalo kudala lifisa i-fredderick esebenzayo, esemthethweni nephephile, ukuze impumelelo yomdali iqondakale. Kule ndatshana sizozama "ukudabula" imininingwane eyisisekelo ku-creatine.

Imininingwane ejwayelekile mayelana ne-creatine

I-Creatine iyi-nitrogen equkethe i-carboxylic acid - into engokwemvelo edlala indima ebalulekile ekuguqulweni kwamandla emzimbeni. Emzimbeni kwakhiwa kumanyikwe, esibindini nasezinso kuma-amino acid amathathu: i-glycine, i-arginine ne-methionine futhi iqukethe emisipha yezilwane nabantu. Eqinisweni, igama ngokwalo livela egameni lesiGreki elithi kreas - "inyama."

I-Creatine yavulwa ngo-1832 ngusosayensi waseFrance uChevrelet. Kamuva kwatholakala i-creatinine - into ekhishwe emchameni. Ngaphezu kwalokho, ososayensi bakwazile ukuqonda ukuxhumana phakathi kwalezi zinto neqiniso lokuthi akuyona yonke indalo eguqulwa ibe yi-creatinine, umchamo. Ngakho-ke, ingxenye yokudala, ukudla kuhlala emzimbeni. Kungabonakala ukuthi ezandleni ezinjalo ikusasa lomdali njenge-Supplementary dietary Supplement, linqunyelwe ngaphambili. Kodwa-ke, ukusebenza kwabasubathi, izinketho zazithengiswa kakhulu kuphela phakathi - isigamu sesibili sama-90s.

Yini creatine?

Ukuze umsebenzi wemisipha nokwehla kwesidingo semithi i-ATP (i-adenosine triphosphate)okunikeza amandla kulokhu kuncishiswa. Lapho i-molecule ye-ATP “isebenza”, ilahlekelwa elinye lamaqembu amathathu e-phosphate, iba yi-ADP (i-adenosine diphosphate). I-Creatine nayo ihlanganiswe ne-phosphate entweni eyodwa (i-phosphocreatine), iyakwazi "ukulungisa" i-molecule i-ADP, iphinde iyiguqule ibe yi-ATP, ezophinde inikeze amandla emisipha yokusebenza.

Kuyacaca ukuthi lapho kudalwa okuningi, i-ATP iyanda emzimbeni, futhi imisipha yakhe iyaqina futhi iqine. Inani le-creatine elingatholakala ekudleni okujwayelekile lilinganiselwe - lapha siza izinsiza zokudala ezemidlalo. Ukusetshenziswa kwansuku zonke komdali umuntu ojwayelekile cishe ngo-2 g Kuyacaca ukuthi abagijimi abahlangabezana nokusebenza okuphezulu komzimba leli nani liphakeme.

Futhi ukudala kuyenza kusebenze i-glycolysis futhi kunciphise imithelela eyingozi ekhishwe ngesikhathi somsebenzi we-lactic acid, ngaleyo ndlela kusheshiswe inqubo yokululama kwemisipha ngemuva kweseshini yoqeqesho.

Izinzuzo nemiphumela ye-creatine

Okulandelayo uhlu lwemiphumela eyinhloko ye-creatine, cishe yonke ingabhekwa njengokufakazelwe

1. Ukuthuthukiswa kwamandla emisipha, nangezindlela ezahlukahlukene: amandla ajwayelekile, amandla okuqhuma amandla, njll, ngenxa yokusebenza komshini ochazwe esigabeni esedlule, ukubuyiselwa kwe-ATP kusetshenziswa i-creatine.
2. Ukwanda kwesisindo semisipha ngenxa yokwanda kokusebenza kwamandla, okuholela kumphumela omkhulu wokuvuselela imisipha. Ubuningi bemisipha (kanye "nokubonakala" kwemisipha) nakho kungakhuphuka ngenxa yokugcina amanzi okubangelwa i-creatine, ngoba ama-molecule ayo abopha ngamanzi. Kodwa-ke, ngemuva kokuyeka ukuwathatha amanzi ayahamba.
3. Njengoba kushiwo esigabeni esedlule, i-creatine "inciphisa" ukuqoqwa kwe-lactic acid. Lokhu kuqinisekisa ukululama okusheshayo futhi kuholela nasemiphumeleni echazwe ezigabeni ezimbili ezandulele.
4. Kunobufakazi bokuthi ukudalwa ngezindlela ezahlukahlukene, imvamisa ngokungaqondile, kwandisa okuqukethwe emzimbeni ama-hormone ama-anabolic: i-testosterone, i-hormone yokukhula, i-insulin efana nokukhula.
5. Futhi i-creatine ivimbela ukukhiqizwa kwe-myostatin, i-peptide ethile evimbela ukukhula kwemisipha. Ngaphezu kwalokho, i-creatine cishe iyona kuphela evimba i-myostatin, umphumela wayo kumuntu ozofakazelwa (kufanele uqaphele ukuthi ezinye izithako ezithengiswa njenge "myostatin blockers" ngokuvamile azisebenzi).
6. Ulwazi olunikezwe ezigabeni ezandulele, lusivumela ukuthi sibonise umphumela we-creatine, njengoba “I-testosteronemale”. Igama kwesinye isikhathi litholakala kubuntatheli bezemidlalo.
7. Ngokwemibiko, ukwengezwa kwe-creatine kungaba nemiphumela ezuzisayo ohlelweni lwezinhliziyo nemizwa.
8. I-Creatine inemiphumela emincane yokulwa nokuvuvukala (lesi sici sisadinga ucwaningo olunzulu nobufakazi).
9. Futhi, mhlawumbe, i-creatine ingaba nomsebenzi we-antitumor (lesi sici sisadinga ucwaningo olunzulu nobufakazi).

Ukulimala, imiphumela emibi nokuphikisana

Kuphephile ukusho ukuthi i-creatine ingenye yezengezo zezemidlalo eziphephe kakhulu. Imvamisa yemiphumela emibi iphansi, futhi imvamisa iyabuyiselwa emuva.

1. Ukugcinwa kwamanzi (okwaziwa njengokuthusa igama elithi “hydration”) ngenkathi kuthatha i-creatine, nangemva kokuyeka inqubo eguqukayo (“dehydrated”). Lezi zinqubo azinabungozi ngokwemvelo, ubukhulu bazo emzimbeni akumele bulimaze impilo. Singasho ukuthi ukugcinwa kwamanzi kuvame ukubhekwa ngokungafanele njengemiphumela emibi ye-creatine.
2. Ama-cramps nama-spasms kwesinye isikhathi kuthiwa yimiphumela emibi ye-creatine. Kepha empeleni, ubudlelwane babo obuqondile abufakazeki ngokukholisayo.
3. Izinkinga zokugaya ukudla ziyindawo okufanele ibe kumaphesenti amancane kakhulu wabasebenzisi be-creatine. Okukhiphayo - sebenzisa abakhiqizi abasezingeni eliphakeme bokudala, futhi hhayi ukusebenzisa uhlobo oluthile “ngesigaba sokulayisha” lapho i-creatine monohydrate isetshenziswa kakhulu.
4. Kwesinye isikhathi induna nesikhumba esibi. Akunakwenzeka kusuka kumdali, futhi kukhuphuke, ngomphumela wayo ongaqondile, ukukhiqizwa kwe-testosterone (okuyinto enhle ngempela ekukhuleni kwemisipha!).
5. Kufanele uqaphele abantu be-creatine supplementation abanesifo sezinso, ikakhulukazi ukusetshenziswa kwesikhathi eside ngaphandle kwekhefu. Nayi ingozi yangempela yokudala ayifundwanga kuze kube sekugcineni, kepha iphephe kangcono.
6. Ukuphikisana kwendabuko kwabesifazane ngesikhathi sokukhulelwa kanye ne-lactation. Akunandaba noma yikuphi ukulimala kwangempela okungenzeka, kunalokho njengokuqapha.

Imfuneko yansuku zonke yomdali

Umdali wemvelo oqukethwe yinyama yama-vertebrate. Kuma-akhawunti wemisipha angaphezu kuka-90% we-creatine ephelele esemzimbeni. Izinhlobo ezahlukene zenyama (mhlawumbe ebomvu) nenhlanzi - umthombo wemvelo we-creatine. Kuyathakazelisa ukuthi okuqukethwe okuphezulu kakhulu kwale nto ku-herring ka-2-2. Izikhathi ezi-5 ngaphezu kwenkomo yenkomo.

Emikhiqizweni yobisi okuqukethwe kwe-creatine kancane - kukhona, kodwa izikhathi eziyishumi ngaphansi kwenyama. Okuxakayo ukuthi, kodwa okunye ukudla kwezitshalo nakho kuqukethe inani elincane lale nto "yenyama". Emikhiqizweni yemvelo i-creatine eningi njengezithako zezemidlalo ezingenakwenzeka ngokomzimba. Akekho umuntu odla inyama yenkomo engu-8-10 kg ngosuku.

Imfuneko yansuku zonke yomdali, njengoba kushiwo ngenhla, cishe u-2 g. Lokhu ukufundwa komuntu ojwayelekile onesisindo esingama-70 kg. Kusobala ukuthi lo msubathi ozivocavoca onesisindo esingaphezu kwekhulu lesisindo uzodinga okuningi kakhulu. Kwabesifazane, ngenxa ye-physiology nomzimba kudinga ukwakheka okuncane kunamadoda. Kodwa-ke, lokhu akukuphikisi ukuba lusizo kwe-creatine supplementation ekusebenziseni umzimba.

Maqondana ne-creatine monohydrate (ifomu elijwayeleke kakhulu, elisendalini) abakhiqizi abancoma umthamo wansuku zonke ngokujwayelekile ngu-5 g Isipuni, uma sikhuluma ngefomu le-powder. Ingakanani le dosi ehlanganiswe umzimba - ngomunye umbuzo.

Imibuzo ejwayelekile mayelana nezimpendulo ze-creatine

1. Ngabe i-creatine izuza isisindo semisipha?

Yebo, kuyasiza, ngenxa yezizathu esezivele zichaziwe ngenhla. Isebenza ngokuhlanganiswa kwezici - amandla andisiwe, futhi ngenxa yalokho, ukusebenza koqeqesho, ukubambezeleka kwamanzi emisipheni, kwandisa uketshezi kwamahomoni ama-anabolic. Ngaphezu kwalokho, i-creatine isebenza njenge-buffer ye-lactic acid, ngaleyo ndlela isheshisa ukutakula ngemuva kokuzivocavoca.

2. Ngabe udinga ukuthatha i-creatine ngenkathi usika?

Yebo, ukuthatha i-creatine ngenkathi yomisa ngokufanelekile njengoba ikhuthaza ukushiswa kwamafutha, kusiza ukugcina amandla okukhipha ngesikhathi sokudla okungenamsoco. Ithonya elihle le-creatine ku-muscle mass linciphisa ingozi "yokuwa phansi" ngesikhathi sokumisa. Onogada abaningi be-hydration muscle ngenkathi bethatha i-creatine, kodwa akufanele sikwesabe lokhu. Ukuqoqwa kwamanzi emisipheni, kuthuthukisa ukubukeka kwabo, kubenza bagcwale ngokwengeziwe futhi banemininingwane eminingi. Ngaphezu kwalokho, amanzi enza imisipha inwebe kakhudlwana - lona umshwalense wokulimala.

3. Ngabe kuliqiniso ukuthi i-creatine iwagcina amanzi emzimbeni?

Yebo, kuyiqiniso, lokhu sekuchaziwe ngenhla. Ama-molecule e-Creatine abopha amanzi, ngakho-ke inani elithile linqwabelana emisipheni, "lihlangana" izinsuku ezimbalwa ngemuva kokumisa i-creatine. Imvamisa, ezingqondweni zabakhileyo, "ukugcinwa kwamanzi" kuhlotshaniswa nokubukeka okungenampilo, okubabazekayo komuntu nezikhwama ngaphansi kwamehlo. Ngakho-ke, ukuxabana kokugcinwa kwamanzi. Emisipheni ukuqoqwa kwamanzi ngokulingene ngaphansi kwethonya le-creatine kuzuzisa kuphela: imisipha iyaqina futhi iguquguquke, futhi ithole umphumela "wentwasahlobo" lapho ilayishwa ngokungazelelwe. Ithuthukisa ukubukeka nomzimba.

4. Kuyiqiniso yini ukuthi umdali ulimaza izinso?

Okwamanje abukho ubufakazi obucindezelayo bethonya elibi le-creatine ezinso kubantu abaphilile. Kodwa-ke, ukuvimbela imiphumela emibi kubantu abanesifo sezinso ngeke. Lo mbuzo usafuna ukuthi ucwaningo luphelele futhi lube nenhloso (mhlawumbe hhayi ngemali yabakhiqizi bezondla zemidlalo). Labo abanezinkinga zezinso kungcono bangazibeki engozini futhi bayeke ukwengeza ukwengeza.

5. Ngabe ngidinga ukuthatha ikhefu ekuthatheni i-creatine?

Ukuphazanyiswa kokudla kwe-creatine akudingeki ngokuqinile, kepha noma kunjalo kuyadingeka ukuze kuncishiswe ubungozi bemibono kanye nokugcina ukubekezelelana ekudalweni. Ungathatha i-creatine 1.5-2 izinyanga bese uthatha ikhefu lamaviki ama-2-4.

6. Ngabe udinga ukuthatha i-creatine yabaqalayo?

Yebo, kwabaqalayo kunconywa ukuthi bathathe i-creatine, kuzobasiza ukuthi bafinyelele emazingeni omzimba abasubathi abaphambili. Okuhlukile kungenziwa ngaphandle kokuthi izinyanga zokuqala ezi-2-3 zokuqeqeshwa - isikhathi esibizwa ngokuthi "yisikhathi sokukhula kwemizwa." Abaqalayo ngalesi sikhathi ngakho-ke bakhula cishe kunoma yiluphi uhlelo lokuqeqesha nanoma yimaphi amandla. Ngenkathi ukuthuthukiswa kwezinzwa kungaphasiswa, ophakamisa imfundamakhwela namanje akasebenzi ngamandla aphelele, ngokulandelana kokudala okungekho akudingayo.

7. Ngabe udinga ukuthatha amantombazane angama-creatine?

Amantombazane nawo angathatha izithasiselo ze-creatine, njengabasubathi besilisa, awukho umehluko obalulekile emiphumeleni yokudala ezintweni eziphilayo zabesifazane nabesilisa. Ngenxa yokwehluka kohlobo lomzimba (imisipha engaphansi) isidingo se-creatine kumantombazane aphansi kunamadoda. Kubuye kwabonwa ukusebenza kahle okuphansi, uma sikugcina ngemiphumela yezemidlalo (mhlawumbe akusiye umdali, nokuthi amantombazane asezingeni eliphakeme lokuqeqeshwa kwesisindo kusanzima kakhulu). Futhi-ke, kufanele uyeke ukuthatha i-creatine ngesikhathi sokukhulelwa nokuncelisa.

8. Ngubani odinga ukuthatha umdali?

• Isidalwa singenza futhi kufanele senze abasubathi uma imikhakha abasebenza kuyo, ngandlela thile kukhona amandla. Ngaphezu kokuphakanyiswa kwamandla kagesi okumsulwa, i-powerport nokunye okunjalo, lolu hlobo, oludinga amandla “okuqhuma” ashukumisayo - ukuphakamisa izinsimbi, ubuciko obubodwa besiteleka, ukulwa, ukudlala imidlalo (ibhola, iHockey, njll.)namandla ukukhuthazela (ukuphakamisa izinsimbi, ukulwa). I-Creatine inikeza ithuba lokuthi lapho kulayishwa amandla amaningi wesikhashana esifushane.
• Abamele ukwakha umzimba nokuqina komzimba abalwela ukukhuluphala kwemisipha futhi bathuthukise ukubukeka kwemisipha. Amanzi, abambezela i-creatine enza imisipha ibonakale "igcwele" kakhulu.
• Labo abakuqonda ukwehla kwesisindo ukunciphisa amafutha omzimba, hhayi isisindo somzimba esiphelele ongasisebenzisa i-creatine. I-Creatine iyasiza ukunciphisa amafutha angaphansi kwesikhumba. Kepha hhayi ngqo, kepha ngokungaqondile, okwenza ukuzivocavoca kuphumelele, okuholela "ekushisweni" kwamafutha. Kubalulekile ukuqaphela ukuthi isisindo esiphelele somzimba sisengakhuphuka ngenxa yokwanda kokugcinwa kwemisipha namanzi.
• Labo abanamathela ekudleni kwemifino (njengabasubathi, hhayi abasubathi). Isidingo somdali sisekhona kunoma yisiphi isidalwa nokungabikho kwenyama nezinhlanzi ezidliwayo ukwanelisa kanzima kwakhe.
• Ungazama ukuthatha abantu abadalile, abamane bafune ukugcina ubungqabavu nokuhola impilo enempilo. Kodwa-ke, ukungabikho kokuvivinya umzimba okufanelekile kuncike ohlotsheni oluthile lwe- “wow effect” akudingekile kangako.

I-Creatine: ungakhetha kanjani futhi wenze kanjani?

Uhlobo lwe-creatine oludume kakhulu (futhi olufanelekile) yi-monohydrate. Eqinisweni, i-creatine enamanzi, yize iyisithako esiqinile se-powdery. I-monohydrate ingathengiswa njengempuphu nangamaphilisi. Ama-capsules alula ngokwengeziwe ngomthamo - asikho isidingo sokukala nokunyakaza.

Kunconywa ukuthi uthenge futhi usebenzise izinhlobo ezifakazelwe ze-monohydrate. Futhi lapha abaholi bayafana iminyaka eminingi - lena i-Ultimate Nutrition, Dymatize kanye ne-Optimum Nutrition. Akufanele kube i-creatine eshibhile, Ifakwe emaphaketheni amakhulu - empeleni, ukusebenza kahle kwemikhiqizo enjalo cishe kuqanda. Vele, ngisho ne-creatine enhle udinga ukuyisebenzisa kahle lokho okuzoxoxwa ngakho ngezansi.

1.I-Ultimate Nutrition Creatine

2.Kulinganisa i-Creatine

3.I-Optimum Nutrition Creatine

Zimbalwa ezinye izinhlobo ze-creatine:

• I-Krealkalyn. I-Creatine ene-alkali, ku-kuchazwa njenge-Supplement eyisimangaliso ekusebenzeni kuphakeme kakhulu kune-monohydrate. Ngokwenza lutho ngalolo hlobo. I-Lye, okufanele ivikele ukubhujiswa kwe-creatine endaweni ene-asidi yesisu akuyona leyo nto futhi iyadingeka. I-Creatine nokuncane okungahle kube sengozini yokubhujiswa yi-asidi yesisu futhi kumuncwa kahle emgudwini wokugaya ukudla.
• Dala i-malate. Futhi i-Suppout eyenziwe nge-creatine ene-malic acid iyancibilika kakhulu emanzini. Ngokwethiyori, mhlawumbe akusiyo indalo embi, kepha ubufakazi obujwayelekile okwamanje.
• Dala i-hydrochloride. Ungasho okufanayo nephuzu langaphambilini, ukukhangisa okuningi, empeleni ukubuyekezwa kuyaphikisana futhi izinzuzo ezingaphezu kwe-monohydrate azifakazelwa ngokukholisayo.
• Izinhlelo zokuhamba ezahlukahlukene, i-creatine, lapho i-monohydrate efanayo ifakwa nezinto ezahlukahlukene ezisizayo - ezenzeka ngokwemvelo ama-BCAAs namanye ama-amino acid, ushukela, amavithamini, njll. Ngokombono kungenzeka futhi akukubi, kepha hhayi inzuzo yezezimali. Kulula ukuyithenga yonke ngokuhlukile futhi ihambisane ne-creatine. Umphumela uzofana, kepha ushibhile.

Kuvela ukuthi i-creatine monohydrate njengamanje iyindlela enhle kunazo zonke yokudala ngokwenani lentengo + yekhwalithi +.

Amathiphu wokuthatha i-creatine

I-creatine ingathathwa ngezikimu ezimbili eziyinhloko, ngesigaba sokushaja nangaphandle kwaso. Isigaba sokulayisha sinconyelwe ukusisebenzisa lapho i-creatine ithola ukuthandwa njengezithasiselo zezemidlalo. Kule modi izinsuku ezimbalwa zokuqala (imvamisa izinsuku ezingama-5-7) umgijimi usebenzisa imithamo eminingana engashadile (4-6) 5 g, bese isilinganiso esisodwa sansuku zonke esingu-3-5 g.

Manje isigaba sebhuthi sokuqeqesha asisetshenziswa, futhi kuthatha umthamo owodwa wansuku zonke we-5g nakho konke. Ngokwamukelwa okunjalo namanje i-creatine iyanqwabelana emzimbeni futhi umphumela wokugcina walezi zindlela ezimbili zokwamukela uyefana. Ngomphumela wesigaba se-boot kusuka ekusetshenzisweni kwe-creatine ubonakala ngokushesha, kepha le ndlela ibiza kakhulu ngenxa yokusetshenziswa okuphezulu komkhiqizo. Ngakho-ke, zombili izindlela ziyasebenza - ungayenza kanjani inketho yomsubathi.

Yini enye ebalulekile ukwazi?

• Inganekwane ephelelwe yisikhathi yokungahambisani kwe-creatine ne-caffeine ingabhekwa njengedabukile ngokuphelele. Abathandi bekhofi elihle eliqinile nezakhiwo zangaphambi kokuzivocavoca ezine-caffeine bangaphefumula kalula.
• Kuyafakazelwa ngokwesayensi ukuthi ukutholwa kwe-creatine ngokuhlangana nama-carbohydrate "asheshayo" kwandisa ukusebenza kahle kwalesi sithasiselo yikho okwenza i-powder monohydrate incibilike kumagilebhisi noma elinye ijusi lesithelo elimnandi. Ama-capsules angaba yijusi efanayo ukuyigeza phansi.
• Isebenza kahle kanye ne-combo ye-creatine + protein noma ama-amino acid (kufaka phakathi ama-BCAAs). Umqondo wohlelo lokuthutha lwe-creatine kulokhu nokwakhiwe - inhlanganisela ye-creatine nama-carbohydrate namaprotheni.
• Kunobufakazi bokuthi i-vitamin E ingase ithuthukise ukumuncwa kanye nemiphumela emihle ye-creatine. Ungathenga i-tocopherol acetate kuma-capsules futhi uyithathe ngokuhambisana ne-creatine.
• Kulokhu okungenhla kuyacaca ukuthi ukusetshenziswa kwe-creatine ngokuhlangana nokudla okunempilo (amaprotheni kanye ne-gainer, ama-amino acid kanye ne-BCAA) akunakwenzeka kuphela kepha kuyathandeka kakhulu.

Imithetho yokwengezwa kwe-creatine

Ngaphambi kokuthatha umsubathi kufanele anqume ukuthi kuzomthatha kanjani umdali ngesigaba sokulayisha noma cha. Kubalulekile ukukhumbula ukuthi imiphumela yesikhathi eside ngeke iguquke. Umthamo ofanele wansuku zonke we-creatine monohydrate oyimpuphu kufanele ubhekelwe ukuqeqeshwa okuningi 5 amagremu isipuni esingenawo amaslayidi. Ukulayisha umthamo we-5 g kuthathwa izikhathi ezingu-4-6 ngosuku.

Abantu abanesisindo esiphansi kanye nentombazane ngemuva kwamaviki angu-1-2 okusetshenziswa banganciphisa umthamo we-creatine ube ngama-gramu ama-3 ngosuku (umthamo wamantombazane "osebenzayo" we-creatine uphansi kunamadoda). Njengoba kushiwo ngenhla, ngesikhathi sokukhulelwa kanye ne-lactation, abesifazane bathatha i-creatine akufanele kube njalo.

Abantu be-NetResident ngokuyisisekelo bangathatha i-creatine ngoba ngaphezu kwesethi yemisipha namandla isenezinto eziningi eziwusizo, njengoba kushiwo ngenhla. Okubi kakhulu okungenzeka, kepha umphumela ngaphandle kwezemidlalo noma yimuphi omunye umsebenzi womzimba ngeke ubonakale. Labo ababambe iqhaza ekusetshenzisweni ngokomzimba okusindayo kuyasiza ngendlela efanayo nabasubathi.

Isikhathi esihle sokuthatha i-creatine ngemuva kokujima. Ngalesi sikhathi, imisipha ifisa nje isabelo esisha sale Supplement. Ungathatha i-creatine ngasikhathi sinye nesisindo somzimba, amaprotheni, ama-amino acid - ngakho-ke kuzoba ngcono kuphela.

Izinsuku zokuphumula ekuqeqeshweni, umdali angathathwa noma kunini

Ngabe ngidinga ukuthatha ngokuyisisekelo ukudala?

Okomdali ungasho ukuthi Yebo. Kusebenza ngempela izengezo zemidlalo, ziwusizo futhi zisemthethweni ngokuphelele. Abasubathi bangayithuthukisa imiphumela yabo ngokuthatha i-creatine ngemiphumela engemihle impela.

Izithako eziyi-10 eziphezulu zokukhula kwemisipha