La creatine ndi chowonjezera chodziwika bwino chomwe chimagwiritsidwa ntchito kukonza magwiridwe antchito athupi ().

Yophunzitsidwa kwa zaka 200, ndi imodzi mwazowonjezera zodziwika bwino mwasayansi pamsika ().

Kuwonjezera pa kulimbikitsa chizoloŵezi chanu cholimbitsa thupi, creatine atha kupereka maubwino ena azaumoyo ().

Nkhaniyi ikufotokoza momwe creatine imagwirira ntchito bwino.

Creatine imawonjezera ntchito 

Kodi creatine imachita chiyani?

ndi kuonjezera kupanga mphamvu m'maselo.

Kuti mumvetse mmene zimenezi zimagwirira ntchito, muyenera kumvetsa mmene maselo anu amapangira mphamvu.

Mphamvu yofunikira kwambiri m'maselo ndi molekyu yotchedwa adenosine triphosphate (ATP). Iyi ndi "ndalama ya mphamvu" yomwe maselo anu amagwiritsa ntchito pochita ntchito zawo zambiri.

ATP imachepa msanga mukamachita masewera olimbitsa thupi kwambiri.

Izi zimatibweretsanso ku creatine. Pafupifupi 95% ya creatine Thupi limasungidwa mu minofu yanu ngati molekyu yotchedwa phosphate creatine ,

Phosphate creatine zingakuthandizeni kubwezeretsanso ATP, kupatsa maselo anu a minofu mphamvu yotulutsa mphamvu zambiri.

Zochuluka zomwe muli nazo creatine, mphamvu zambiri zomwe maselo anu a minofu amatha kupanga panthawi yochita masewera olimbitsa thupi kwambiri. Izi zimapangitsa kuti ntchito zitheke bwino ().

Ngakhale ubwino waukulu wa creatine ndi kupanga mphamvu zowonjezera, zimatha kuwonjezera mphamvu ndi ().

SOMMAIRE

Creatine imathandizira kupanga ATP, mphamvu yofunikira kwambiri m'maselo anu. Izi zimawonjezera kupanga mphamvu panthawi yochita masewera olimbitsa thupi kwambiri ndipo zimapangitsa kuti ntchito ikhale yabwino komanso mphamvu zowonjezera komanso kupindula kwa minofu.

Creatine ndi masewera olimbitsa thupi kwambiri

Kafukufuku akusonyeza kuti creatine ndi imodzi mwazowonjezera zothandiza kwambiri zopezeka pakuchita masewera olimbitsa thupi kwambiri ().

M'malo mwake, mazana angapo a kafukufuku wafufuza zotsatira zake. Zoposa 70% zimasonyeza zotsatira zabwino, pamene 30% yotsala imasonyeza zotsatira zazing'ono kapena zosafunikira. Pakadali pano, palibe zotsatira zoyipa zomwe zadziwika ().

Kupititsa patsogolo kumachokera ku 1 mpaka 15% pafupifupi. Mapeto amtunduwu amatha kutenga miyezi kapena zaka kuti aphunzire yekha ().

Mu kafukufuku wina, zinawonetsedwa kuti creatine Amachepetsa kwambiri nthawi yofunikira kuti amalize ma sprints a mayadi 40 ().

Kafukufuku wina adapeza kusintha kwa 3,7% mu mphamvu yanjinga pambuyo polipira creatine mwa masiku 4. Kafukufuku wina akuwonetsanso kuti imatha kupititsa patsogolo kuthamanga kwa liwiro (, ).

Kuphatikizira kwakanthawi kochepa kunathandiziranso kuthamanga kwa osambira osankhika kwambiri kuposa kuphunzitsidwa kokha ().

Pakati pa osewera mpira, a creatine Kuthamanga kwapamwamba kwa 5 ndi 15 mamita. Zasonyezedwanso kuti ziwongolere masewera othamanga ndi kudumpha, zomwe zingakhale zopindulitsa pamasewera osiyanasiyana amagulu (,).

SOMMAIRE

Zowonjezera za Creatine zawonetsedwa kuti zimathandizira kuchita masewera olimbitsa thupi kwambiri mpaka 15%.

Creatine ya mphamvu ndi masewera olimbitsa thupi

La creatine ndi chimodzi mwazochita zolimbitsa thupi ndi mphamvu (, ).

Izi ndichifukwa choti mphamvu ya ATP ndiyofunikira pamasewerawa. Nthawi zambiri amakhala aafupi nthawi yayitali (osakwana masekondi 30) ndipo amachitidwa mwamphamvu kwambiri.

Kafukufuku wamaphunziro a masabata 6 adapeza kuti creatine zathandizira kuwonjezera kulemera kwa 15% (11 lbs kapena 5 kg) ku 1-rep max biceps curl ().

Kafukufuku wolimbitsa thupi adapeza kuti creatine imachulukitsa max ndi mphamvu ().

Phunziro lomwelo linanenanso kuti kuwonjezeka kwa 20% kwa testosterone m'gululi creatine, poyerekeza ndi 5% yokha m'gulu lomwe silinatenge creatine ,

Pakati pa osewera mpira waku koleji, a creatine kupititsa patsogolo kuthamanga kwa masekondi a 6 ndi kuchuluka kwa ntchito panthawi yophunzitsira mphamvu (, ).

Kafukufuku wina adayesa mphamvu zophulika ndi mphamvu zonyamulira, kupeza kuti creatine zathandizira kusintha kudumpha kophulika ndi kuchuluka kwa kubwereza kwa makina osindikizira ().

SOMMAIRE

Kafukufuku wambiri akuwonetsa kuti creatine imatha kupititsa patsogolo mphamvu ndi mphamvu, kwa othamanga ndi oyamba kumene.

Creatine ndi kupirira ntchito

Ngakhale creatine Ngakhale kuti ndizopindulitsa pakanthawi kochepa, kuchita masewera olimbitsa thupi kwambiri, kafukufuku akuwonetsa kuti ali ndi phindu lochepa pakuchita masewera olimbitsa thupi otsika kwambiri.

Kafukufuku woyendetsa njinga anayerekezera zotsatira za creatine pakuchita masewera olimbitsa thupi kwambiri komanso otsika kwambiri, kupeza kuti kumangowonjezera kuchita bwino kwambiri ().

Kuwunikanso mwatsatanetsatane kafukufukuyu kunapezanso kusintha kwakukulu kwa ntchito yanthawi yochepa, koma phindu lochepa la masewera olimbitsa thupi ().

Zochita zolimbitsa thupi ndizochepa kwambiri ndipo zimadalira pang'ono pa kusinthika kwachangu kwa ATP. Izi zimapanga udindo wa creatine zosafunikira ().

Komabe, mmodzi wa zotheka ubwino wa creatine ndi kuthekera kwake kowonjezera zolimbitsa thupi zanu, zomwe zimatha kupititsa patsogolo kupirira kwanthawi yayitali.

Mu kafukufuku wina, izi zidawonjezera kuchuluka kwa nthawi ndi kuchuluka kwa maphunziro omwe othamanga opirira amatha kumaliza ().

Chifukwa chake, creatine angapereke mwayi kwa othamanga opirira omwe amaphatikizapo sprints, maulendo apamwamba kwambiri, kapena ntchito zamphamvu mu maphunziro awo.

SOMMAIRE

Kafukufuku wamfupi waposachedwa akuwonetsa kuti ma creatine supplements amapereka phindu lochepa kapena palibe mwachindunji pakupirira.

Momwe Mungawonjezerere ndi Creatine

Pali mitundu ingapo ya creatine zilipo, zina zomwe zimagulitsidwa ndi zonena zolimba mtima zomwe sizimathandizidwa ndi kafukufuku.

Fomu yophunzira kwambiri komanso yotsimikiziridwa ndi monohydrate ya creatine, ndi mazana a maphunziro kuti athandizire chitetezo ndi mphamvu zake (, ).

Zowonjezera za creatine akhoza kuwonjezera nkhokwe za creatine minofu kuchokera ku 10 mpaka 40%, kutengera inu ndi milingo yanu yamakono ().

Ngati muli ndi masitolo ochepa, mutha kuwona zowoneka bwino kwambiri.

A ndiyo njira yachangu kwambiri yowonjezerera kuchuluka kwa creatine m'minofu. Izi zimaphatikizapo kumwa mlingo waukulu kwa masiku angapo kenako mlingo wochepa pambuyo pake ().

Izi nthawi zambiri zimatanthauza 20 mpaka 25 magalamu a creatine patsiku, mu Mlingo wa 5 magalamu, kwa masiku 5 mpaka 7. Kenako izi zimatsatiridwa ndi mlingo wokonza wa 3 mpaka 5 magalamu patsiku ().

Kafukufuku wina wasonyeza kuti kuyamwa kwa creatine imatha kukulitsidwa ndi mapuloteni kapena chakudya chamafuta, choncho ndi bwino kutengedwa ndi chakudya ().

SOMMAIRE

Kuti muwonjezere creatine, imwani 3 mpaka 5 magalamu a creatine monohydrate patsiku. Mutha kukulitsa kuchuluka kwa minofu yanu mwa "kutsitsa" ndi magalamu a 20 patsiku kwa masiku asanu oyamba.

kwambiri

La creatine ndi imodzi mwazowonjezera zovomerezeka mwasayansi pamsika.

Fomu - ndi creatine monohydrate – wakhala anaphunzira kwambiri. Ndiwonso mtundu wotsika mtengo womwe ulipo.

Mlingo wamba ndi 3 mpaka 5 magalamu patsiku, koma mutha kutenga 20 magalamu kwa masiku 5 kuti muwonjezere zosungira zanu mwachangu. minofu creatine.

Mu masewera olimbitsa thupi kwambiri, the creatine ikhoza kupititsa patsogolo ntchito mpaka 15%, ndipo ingakuthandizeni inunso.

La creatine ali ndi phindu lochepa kapena alibe phindu la masewera olimbitsa thupi otsika kwambiri, koma zingakhale zopindulitsa ngati muphatikizanso masewera olimbitsa thupi kwambiri muzolimbitsa thupi zanu.

Komanso, ntchito kwa nthawi yaitali. Palibe kafukufuku amene wasonyeza mavuto a nthawi yaitali mwa anthu athanzi.