Creatine - Ihe niile ịchọrọ ịma gbasara mgbakwunye egwuregwu

Egwuregwu na-enweghị doping na-enweghị egwuregwu bụ sayensị sayensị nke chọrọ nloghachi kachasị site na ndị ọbịa mgbatị ahụ. Nutrition, gụnyere nri egwuregwu, na-arụ ọrụ dị mkpa n'ị nweta nsonaazụ. Ihe omuma atu di nkpa banyere nkpa iji eji nri nri na CrossFit, bodybuilding na egwuregwu ndi ozo bu amino acid phosphates.

Gịnị bụ creatine, gịnị kpatara o ji ewu ewu, ọ dịkwa ọfụma na egwuregwu? Ga-enweta azịza zuru ezu maka ajụjụ ndị a na ndị ọzọ n'isiokwu ahụ.

Chemical Ọdịdị

Kere bụ amino acid adịghị mkpa. Ọ bụrụ na ọ dị mkpa, ahụ nwere ike iji aka ya mepụta phospine creatine ma bufee ya na anụ ahụ, na-enwe ihe mejupụtara ya:

• arginine.
• glycine.
• methionine.

A na-ahụ phosphates Creatine na obere na nri anụ.

Eziokwu na-adọrọ mmasị: ọnụọgụ nke creatine dị na akwara nke anụ ọkụkọ na anụ ufe dị iche karịa 20%. Otu ihe a metụtara azụ aquarium, nke nwere 40% obere okike karịa ndị ejidere na mmiri oke osimiri. Azịza nke ajụjụ a dabeere na ịdị mma nke ntule. Dị ka ị maara, ọ bụrụ na nwa ehi / ọkụkọ ma ọ bụ anụ ụlọ ọzọ na-agagharị nke ukwuu, mgbe ahụ akwara ya na-esi ike karị, nke mere na a na-azụ ụmụ anụmanụ na-anọkarị otu ebe maka ndị hụrụ anụ n'anya n'ugbo. Mbugharị na-akpali anabolism na anụmanụ ọ bụla - n'ihi ya, e nwere ọtụtụ ihe okike na akwara a zụrụ azụ

Kedu ihe kpatara okike ji agbanwe ụwa egwuregwu erimeri? Ọ dị mfe. Ahụ nwere ike ịmepụta obere ihe nke ihe ahụ (kachasị 1 g), n'otu oge ahụ, ntinye uche ya na anụ ma e jiri ya tụnyere amino acid ndị ọzọ bụ ihe na-adịghị mma. Mgbe esiri ya, ọ na-agbari n'ime arginine, glycine na methionine, nke na-egbochi uru nke nri eghe na nke esiri esi nri.

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Ihe mere o ji chọọ iwepụ iche

Ihe niile dị n'elu bụ isi ihe kpatara creatine (n'ụdị ya ọ bụla) bara uru karị iwere dị ka mgbakwunye egwuregwu. Ihe niile dị mfe. Site na ọnụnọ a na-eleghara anya na nri, yana obere njikọ sitere na amino acid ndị ọzọ, ihe onye ọ bụla chọrọ maka okike bụ ihe dịka gram 6-8 kwa ụbọchị.

Banyere ndị na-eme egwuregwu, mkpa ha ruru 30 g dị ịtụnanya kwa ụbọchị. Na nke a anaghị agụta eziokwu ahụ na akwara nwere ike ịchekwa creatine phosphate na ego ruru 450. Iji hazie ụdịrị creatine n'ime ahụ, ọ dị mkpa iri iri kilogram nke anụ kwa ụbọchị, nke ga - eduga na ngwangwa ọdịda nke tract digestive. N'otu oge ahụ, ihe e kere eke na-eme ka ọ ghara ịdị na-enwe mmekọrịta na usoro nsị ma banye n'ime ahụ ike.

Mmetụta nke okike na ahụ

Isi mmetụta nke okike mgbe ọ banyere n'ime ahụ bụ nchịkọta nke ngwakọta na mọzụlụ.

Mmetụta ndị ọzọ dị mma nke oriri amino acid:

• Mee ka cholesterol dị na ahụ buru ibu. Nke a metụtara mmụba na oge nke excretion nke cholesterol ọjọọ na njem nke ezigbo cholesterol.
• Mee lactic acid echekwa. Lactic acid bụ isi ihe na-akpata microfractures muscle, ya mere, ọ na-eme dị ka ụzọ dị mkpa na ụkpụrụ nke mgbake nke ahụ.
• Transportbawanye oxygen maka ìgwè akwara nke ụdị nke abụọ (nke nwere eriri ọcha).
• Njide na njikọ nke mmiri mmiri.

Ihe ndị a bụ mmetụta zuru oke nke ihe okike na - emetụta onye na - azụghị ya. Gụkwuo banyere uru na ọghọm nke creatine ebe a.

Creatine na egwuregwu

E nwere arụmụka na-arụsi ọrụ ike banyere ịdị irè nke okike na ọzụzụ egwuregwu. N'otu aka, ọ natawo nkwado zuru oke na obodo na-ewuli ahụ ike n'ihi na ọ na-enye ohere maka oke ahụ ike. N'aka nke ọzọ, ndị mmadụ chọrọ ịnọ n'ụkpụrụ ụfọdụ ga-abụ ezigbo ndị mmegide nke okike.

Agbanyeghị, ọ nweghị onye na - arụ ụka na iji okike na - eduga na:

• pumping mmetụta na mbụ reps;
• mmụba dị ịrịba ama na oke akwara;
• ịba ụba nke anabolism mgbe ị na-eme ihe banyere ndị na-anabata etrogen androgen;
• ịbawanye ntachi obi site na ịba ụba ọdịnaya oxygen na eriri anụ ahụ na-acha ọcha;
• nchịkọta ụlọ ahịa glycogen na anụ ahụ nwere akwara mmiri;
• mmụba na-egosi oge ike na ikike, nke na-enye gị ohere ị gafere ugwu dị larịị ma wuo oke akwara;
• bara uru utịp ke ike nke contractions obi obi.

Ka anyị lebakwuo anya na ihe ekere eke.

Imeziwanye arụmọrụ

Nke a abughi ihe na-esi na ihe okike pụta. Ihe mgbakwunye na-eme ka ike na ntachi obi dị ike n'oge itinye na ndozi ihe fọrọ nke nta ka ọ bụrụ 35%.

Nke a bụ otú o si aga. Saturation nke akwara na creatine na-eduga na mmụba nke mmiri n'ime ha. N'aka nke ya, nke a na - ebute mgbapụta dị ukwuu na mmụba nke mkpa anụ ahụ maka oxygen. Mgbe mgbatị nke abụọ ahụ, ahụ na-amalite imeghari na nke a ma na-amanye akwara ọbara inyekwu akwara na ikuku oxygen karịa. Ya bụ, ọnụ ọgụgụ nke glycogen dị n'ụdị anaerobic nwere ike ịpụta site n'ahụ na-adabere na oxygen.

Ya mere, n'ihi mgbapụta, a na-enweta mmụba n'ọtụtụ oxygen na glycogen.

N'aka nke ya, ihe abụọ a na-emetụta ike ntachi obi ozugbo. Onye na-eme egwuregwu nwere ike ibuli otu ihe ahụ, mana ọ ga-ekwughachi ya. Na nke a, n'aka nke ya, na-eme ka ahụike dịkwuo elu: onye na-eme egwuregwu nwere ike ịrụ ọrụ na ọzụzụ dị elu ọ bụghị 50% nke oke oke ya, kama ọ bụ 75-80%. N'aka nke ya, mmụba nke ntachi obi na ọzụzụ kwesịrị ekwesị na iji okike na-eduga na mmụba nke ihe ngosi ike - ịdị arọ ọrụ na-ebuwanye ibu, ọnụ ọgụgụ ugboro ugboro na-abawanye.

Mmechi: njuputa akwara na-enweghị ọbara mgbe ị na-eji phospine creatine na-ebute ihe omume niile na-eme ka njigide nke ndị niile na-eme egwuregwu na-eto eto.

Na-ejuputa na mmiri

Akụkụ ọzọ dị mkpa nke creatine bụ idei mmiri. Nke a ọ dị mma ma ọ bụ ihe ọjọọ? Maka ndị na-eme egwuregwu n'oge ezumike, nke a bụ nnukwu uru.

Mmiri dị n’uru ahụ na-echebe nkwonkwo na akwara. Nke a na-ebelata ohere nke mmerụ ahụ.

N'aka nke ọzọ, idei mmiri a nwere mmetụta nke ya. Karịsịa, n'ihi ịba ụba nke mmiri na enweghị nnu (mmiri na-ejide ya), onye na-eme egwuregwu nwere ike ịnwe nkwarụ n'oge oke dị egwu. Ya mere, ọ kachasị mma iji mkpuchi mkpuchi mgbe ị na-ebunye creatine. Mmụba nke mmiri na ahụ na-abawanye uru, belụsọ maka ibu na-aba ụba na akụrụ na oge ntinye mbụ.

Uto akwara

Ngwongwo na-agba ọsọ nke ihe omume metụtara mmụba nke ọnụọgụ ọbara na akwara akwara n'ụzọ na-eduga n'ụzọ na-aga n'ihu na mmụba nke akwara. Ihe dị ịrịba ama karịsịa bụ na njikọ nke eriri protein ọhụrụ na-abawanye, n'ihi ya, ọ bụ anụ "akọrọ" na-eto. Kedu ka nke a si eme?

1. Onye na-eme egwuregwu na-emeri ala ike - akwara na-enweta nrụgide ọhụrụ, na-akpali ha inwekwu uto.
2. A na-achọta ụlọ ahịa ndị ọzọ nke glycogen naanị na sel, nke na-eduga n'eziokwu ahụ bụ na glycogen gafere (na-emetụta ntachi obi) na mmiri.
3. Ngwunye oxygen dị mma nke akwara na-eduga na osooso nke nsogbu anabolic metabolic.
4. N’okpuru nnukwu nrụgide, ihe okike e kere agbụ n’akpịrị na-agbada n’arginine na amino acid ndị ọzọ mejupụtara anụ ahụ.

N'ụzọ bụ isi, n'oge ụfọdụ, akwara na-amalite ịmalite kpọmkwem site na creatine (yana amino acid zuru oke).

A na-eji Creine eme naanị maka uru. Ike bụ nke abụọ maka ndị na-eme egwuregwu na-eri mgbakwunye a.

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Rollback utịp

A na-ahụkarị ndị na-eme egwuregwu bidoro Creine n'anya maka nsonaazụ nlọghachi. Agbanyeghị, enweghị ike iwere ya otu afọ. Ihe a nile bu n'eziokwu na site na itinye ogologo oge na ijigide ogo nke acid n'ime ọbara, metabolism na-ewepụ ihe okike buru ibu ma ghara ịnakwere akụkụ ọhụrụ. Ugbua mgbe ọnwa nke abụọ na-aga n'ihu na-aga n'ihu nke monohydrate, ọ bara uru na efu. Ya mere, a na-atụ aro ka ị gbasaa ma ọ dịkarịa ala ọnwa 3 n'etiti ibu iji gbanwee ahụ. Oge mkpochapu okike site na aru bu ihe dika 7-10 ubochi.

N'oge a, onye na-eme egwuregwu na-ekwu, sị:

1. Mbelata dị arọ (n'ihi mbelata nke mmiri n'ime ahụ).
2. Enwekwu ike ọgwụgwụ metụtara njikọta ngwa ngwa nke lactic acid dị na mọzụlụ.
3. Da ume.
4. Enweghị mgbapụta mgbe ị na-eme ugboro iri abụọ.

Ọ dị mkpa ịghọta na ọbụlagodi mgbe ị na-atụle arụmọrụ nke ndị na-eme egwuregwu tupu mgbe emesịrị ihe okike, ị nwere ike ịchọpụta mmụba dị ịrịba ama na pasent nke ahụ ike na ike zuru oke.

Na ihe na-adịghị mma maka ọtụtụ ndị na-eme egwuregwu okike: mgbe ha na-ewepụ ya na ahụ, ọ dị mkpa ịbelata ibu ahụ. Ma ọ bụghị ya, ịnwere ike ịnwe mkpụmkpụ nke ahụ, yana uru niile a na-enweta site na ịnara mgbakwunye ahụ na-etolite site na igbu oge na uto ahụ ike.

Creatine na ọkpụkpụ

Creatine nwere mmetụta dị mma na njupụta ọkpụkpụ na ike site na imeziwanye usoro njem. Otú ọ dị, a ga-enweta mmetụta ahụ naanị ma ọ bụrụ na onye na-eme egwuregwu na-erepịa calcium na vitamin D3 zuru oke n'oge a na-emegharị ihe ọkụkụ. N'okwu a, calcium na-amịkọrọ ngwa ngwa na-abanye n'ọbara ma na-ekesa ya ahụ iji mee ka ọkpụkpụ sie ike na nzaghachi nrụgide ka ukwuu. Mmetụta a na-adịgide ruo ogologo oge ọbụlagodi mgbe ngwụcha nri okike.

Creatine na ihicha

A naghị ewerekarị Creine na draya. Ndị na-eme egwuregwu nwere ahụmahụ na-atụ aro ịmalite ihicha kpọmkwem n'oge oriri ikpeazụ nke creatine ikpeazụ. Kedu ihe kpatara nke a?

1. N'oge ihicha, ihe oriri na-edozi ahụ na-agbanwe n'ụzọ dị egwu. Emere carbohydrate na nri ala carb ka ewepu ụlọ glycogen. Glycogen ndị ọzọ na-esite na mkpụrụ ndụ phosphate na-ebelata usoro a nke ọma, na-eme ka nri ghara ịdị irè.
2. Creatine enweghi salts na mineral (nke a na-asacha n'oge ihicha) nwere ike ibute ọdụdụ ugboro ugboro. N'ihi nke a, ogige ọzụzụ nwere ike ịkpata mmerụ ahụ.
3. Idebe mmiri na-egbochi diuretics, nke a na-ewere na ụbọchị ikpeazụ tupu asọmpi maka enyemaka kachasị.
4. Mmiri ọzọ na-eme ka ọ ghara ikwe omume iji chọpụta ọkwa abụba dị n'okpuru na usoro nke ihicha, nke nwere ike ibute njehie na ọzụzụ ma ọ bụ ihe oriri. N'ihi ya, a na-akpọ akwara ọkụ karịa abụba.

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Maka ndị mmegide nke nri egwuregwu

Isi ihe kpatara okike na ịdị mma nke ihe okike bụ ihe abụọ:

1. Ya obere ọdịnaya nri.
2. Obere bioavailability na nri.

Agbanyeghị, maka ndị ka na-ahọrọ inweta amino acid na ihe niile dị mkpa na-enweghị nri egwuregwu, anyị enyela tebụl nke ngwaahịa nwere creatine phosphate.

Dị ka ị pụrụ ịhụ site na tebụl, iji nweta ọgwụ a na-anabata nke creatine phosphate maka ọzụzụ, ịkwesịrị iri ihe dị ka kilogram 4 nke azụ asa. N'oge ọgwụgwọ okpomọkụ (ya bụ isi nri), phosphates, nke na-esighị ike na ọnọdụ okpomọkụ, na-emebi. N'ihi ya, eghe ma ọ bụ sie azụ asa nwere 4 ugboro obere edozi. N'ikwu ya n'ụzọ ọzọ, ọ ga-ewe iri puku kilogram nke azụ asa n'ụbọchị. Nri nke ụdị nri a kwa ụbọchị ga - adị mfe "ịwe" usoro nri nke ndị na-eme egwuregwu.

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Mmetụta dị na ị ofụ creatine

Creatine phosphate bụ mgbakwunye ọhụrụ maka egwuregwu. Naanị na afọ nke 96, ndị na-eme egwuregwu malitere itinyesi onwe ha ike na ụdị nri mbụ nke egwuregwu. N'ihi nke a, ndị dọkịta na-echegbu onwe ha gbasara nsogbu nke nsogbu ndị a na-amaghị ama n'ihi iji oge dị ogologo (ihe karịrị afọ 30).

N'oge na-adịghị anya, o yikarịrị ka creatine enweghị mmetụta ndị a:

• Enwekwu nrụgide na akụrụ. B recommendedGH recommended akwadoro maka ndị mmadụ na-arịa ụdị akụrụ ọ bụla.
• Avitaminosis na enweghi mineral, jikọtara na eziokwu ahụ na mmụba nke oke na mmiri, mineral na vitamin na-etinye uche na mmiri agbụ. I gha acho ihe ozo nke otutu vitamin.
• Ndakpọ mberede na mmiri na-ezughi ezu.
• Ahụ erughị ala na akụkụ eriri afọ n'oge oge nnabata, jikọtara na akpịrị ịkpọ nkụ na mmiri na-ezughi oke.

Mana mmetụta kasịnụ dị na ya sitere na uru okike. Agaghị atụ aro ka ị jiri ibu okike kee ọdịdị obi. N'oge ị na-ewere creatine, ike mkpịsị akwara nke obi obi na-abawanye. N'otu aka, ọ na - enyere aka ịlụ ọgụ megide arrhythmia na nsogbu ndị ọzọ, ma belata ihe egwu nke nkụchi obi. Otú ọ dị, mgbe ị na-ahapụ ọgwụ ahụ, a na-ahụ ihe na-abụghị nke ahụ. N'ihi ụkọ mmiri nke lactic acid, obi n'oge nrụgide siri ike gabigara oke ogo obi ya, nke nwere ike ibute ihe mgbu na ọbụna microtrauma na akwara obi.

Rịba ama: nnabata na-eji ire ụtọ loading ma ọ bụ enweghị ya bụ nnọọ ihe na-anabata. Ebe ọ bụ na ọnụọgụ creatine dị n’ọbara na-ebelata nwayọ, akwara obi nwere oge iji mee mgbanwe maka ọnọdụ ọhụrụ.

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Otu esi ewere ya

E nwere ike iji ụzọ abụọ ejiri kee Creatine Phosphate - dọnye ma kwụpụ ya.

N'okwu mbụ, a na-enweta saturation ngwa ngwa, mana oriri nke mgbakwunye ahụ na-abawanye. Na nhọrọ nke abụọ, ihe egwu nke mmetụta na-ebelata, mana elu na-apụta naanị n'izu nke atọ ma ọ bụ nke anọ nke ị theụ ọgwụ ahụ.

N'ihe oriri na itinye ya, were dị ka ndị a:

• 10 g nke creatine ozugbo nri ụtụtụ tinyere carbohydrates ngwa ngwa (ihe ọ /ụ /ụ / mmiri dị ụtọ).
• 7 g creatine awa 2 tupu ọzụzụ, yana sistemụ njem.
• 13 g mgbe nri anyasị.

Mgbe ọ rutere elu, ọ ga-ezuru ị drinkụ 5-7 g nke creatine otu ugboro n'ụbọchị iji dobe ogo ya n'ọbara. N'ihe banyere iji ya eme ihe, a na-eri 8 g nke creatine otu ugboro n'ụbọchị (n'ụtụtụ na ihe ọ juiceụ juiceụ) n'oge niile eji eme ihe. Maximumzọ kachasị dị elu iji mepụta oriri phospine bụ ụbọchị 56 (izu izu asatọ). Mgbe nke ahụ gasịrị, a na-ebelata ihe okike nke creatine ruo 1-2 g kwa ụbọchị, na mgbe ụbọchị 2-3 gachara, ha jụrụ iji ya kpamkpam. A na - ewepụta Creatine ụbọchị 21-28 mgbe ụgwụ ikpeazụ gachara.

Rịba ama: ụdị okike dị iche iche nwere atụmatụ nke aka ha, nke onye nrụpụta ga-ede banyere ya na ngwugwu ahụ. Soro eserese ngwugwu, ọ bụrụ na ọ dị.

Top Mmeju Phosphate

Ihe fọrọ nke nta ka ọ bụrụ ndị nrụpụta ama ama na-emepụta creatine:

• Nri kachasị mma.
• Ultra oriri na-edozi.
• Biotech USA, wdg.

Inddị

Ogo nke mgbakwunye maka ndị nrụpụta niile bụ ihe dịka otu ọkwa ahụ. Ya mere, ọ ka mma ịtụle ihe mgbakwunye creatine site n'ụdị:

1. Okike monohydrate. Supplementdị egwuregwu kachasị ewu ewu. Ihe ndị bụ isi bụ oke ịdị ọcha, mbelata nke mmetụta na ohere nke ngwa ngwa nke creatine ma e jiri ya tụnyere ụdị ndị ọzọ (ị nwere ike iri ihe dịka 50 g kwa ụbọchị, belata oge ntinye ahụ site na ụbọchị 3-4).
2. Creine Phosphate. Onye okike kacha dị ọnụ ala ma dị irè. N'ihi ịdị ọcha dị ala, ọ nwere obere bioavailability, ọ bụ ya mere a ga-eji phosphate 15-20% dị elu karịa monohydrate.Mana ọbụlagodi na ya, ọ ka bụ ihe analogue dị ọnụ ala karịa maka ngwa ngwa nke anụ ahụ.
3. Creatine nwere usoro njem. Nke a bụ usoro umengwụ sitere na Weider na Nri kacha mma. Akụkụ bụ isi bụ mmiri mmiri mkpụrụ vaịn hydrolyzed, nke na-azọpụta onye na-eme egwuregwu site na ị teaụ tii dị ụtọ ma ọ bụ mmiri dị iche. Na-eme ka ojiji nke ọgwụ na-eme ka ọnọdụ nke enweghị ike ịnweta ngwa ngwa carbohydrates.
4. Creatine hydrochloride. Mepụtara biotech. Na-enye gị ohere ịnọ ogologo oge buru ibu ma ghara inwe nsogbu na njigide mmiri. Enwebeghị uru bara uru karịa ụdị okike ndị ọzọ.

Eziokwu na-adọrọ mmasị: a na-agbakwunye creatine monohydrate na ngwakọta nke onye na-enweta uru. Yabụ, na-ekwu maka ịdị irè nke onye na-erite uru, ndị nrụpụta na-ekwukarị ego kilogram enwetara n'oge oriri nke mgbakwunye nri. Agbanyeghị, creatine na-eme ka mọzụlụ na-eme ka mmiri nwee idei mmiri, nke na-eme ka ọ ghara ikwe omume itule ntoputa nke akwara na glycogen fibers. Na njedebe nke oriri oriri, mmiri na-ahapụ. Mmetụta a yiri mmetụta nke ihe okike. Ọ bụ ya mere ọnụnọ nke okike na-ezokarị na mkpọsa mgbasa ozi maka ndị na-erite uru, n'agbanyeghị na enweghi mmerụ ahụ. (lee ebe a maka nkọwa banyere otu esi ewere onye na-ebu ibu).

Nsonaazụ

Creatine monohydrate bụ ihe nrịba ama na egwuregwu na njedebe 90s. Maka oge mbụ kemgbe mmalite nke mgbakwụnye ahụ, ụdị ndị na-eme egwuregwu malitere ịbịaru nso na ike nke ndị na-eme egwuregwu na-eji steroid nke anabolic. Dị ka o kwesịrị ịdị, anyị na-ekwu okwu banyere arụmọrụ nke ndị na-eme egwuregwu site n'oge ọla edo nke ịkpụ ahụ, ọ bụghị insulin nnukwu anụ nke oge anyị.

N’agbanyeghi oke arụmọrụ ya, okike anaghị eji ihe eji eme ihe na CrossFit, opekata mpe ejiri ya mee ihe n’oge ọnwa ikpeazụ nke nkwadebe maka asọmpi ahụ. Nke a bụ n'ihi na ọ bụghị naanị idei mmiri, kamakwa n'eziokwu na n'ihi ọnụnọ mmiri n'ime akwara, ihe a na-akpọ mgbapụta na-eme, nke na-egbochi mmepe nke ntachi obi ogologo oge na mmega ahụ nwere nnukwu ibu.

Lelee vidiyo ahụ: How To Use Creatine to Build Muscle (Ka 2025).