Los ntawm cov ntawv sau no koj yuav kawm txog dab tsi creatine yog, yuav ua li cas noj nws, uas hmoov lossis tshuaj ntsiav zoo dua. Puas muaj kev pab rau joggers thiab qhov kev kho lawv xav tau.
Dab tsi yog creatine?
Creatine yog qhov tsis tseem ceeb amino acid tsim los ntawm lub cev thaum hmo ntuj hauv ib qho nyiaj ntawm ib lub gram. Nws yog sib cais hauv lub siab thiab txiav los ntawm peb cov amino acids: methionine, glycine, arginine.
Lub luag haujlwm tseem ceeb yog ua kom lub zog ntawm cov hlwb los ntawm kev khaws ATP (tshwj xeeb cov kua qaub ua lub luag haujlwm rau lub zog hloov hauv cov hlwb).
Creatine tau pom nyob hauv cov zaub mov ntau, tshwj xeeb tshaj yog cov nqaij liab, tab sis nws tsis txaus, thiab cov neeg ncaws pob raug yuam kom noj cov tshuaj tshwj xeeb.
Vim li cas cov neeg ncaws pob coj creatine?
Ntxiv rau:
- Txhawb cov leeg muaj zog;
- Txuas ntxiv txo cov leeg nqaij;
- Txhawb cov leeg nqaij;
- Nce lub zog ntawm lub cev;
- Txhawb kev txiav txim ntawm ib yam tshuaj hormone uas rhuav tshem cov leeg;
- Txhawb nqa cov hlwb pob zeb;
- Ua kom ceev ceev hluavtaws protein;
- Ua rau cov leeg nqaij ua cov tuab thiab tuab.
Feem ntau, nws txoj kev txais tos ua rau cov neeg ntaus pob ncaws pob nrawm dua, muaj zog dua, hnyav dua thiab tiv thaiv ntev.
Cov lus qhia rau kev siv creatine
Tsis muaj kev pom zoo ntawm yuav ua li cas coj creatine kom raug, yog li tsis muaj kev qhia txog kev siv. Nws txhua tus nyob ntawm lub hom phiaj thiab cov hom phiaj uas cov neeg ncaws pob teeb tsa lawv tus kheej.
Raws li cov lus qhia thoob plaws, koj tuaj yeem qhia cov hauv qab no:
- Hauv thawj lub lim tiam, 20 grams tauj ib hnub;
- Cov koob tshuaj txhua hnub tau muab faib ua plaub ntu;
- Nws yog qhov zoo dua rau haus ntxiv nrog kua txiv hmab txiv ntoo lossis kua qab zib, yog li nws zoo dua nqus;
- Txij lub lim tiam thib ob, qhov tshuaj rau ib hnub yog 5 grams tauj ib hnub;
- Koj tuaj yeem noj nws ob qho thaum sawv ntxov thiab yav tsaus ntuj, thiab ntawm lub plab khoob thiab tom qab noj mov;
- Lub sijhawm tiv thaiv yog peb lossis plaub lub lis piam;
- Tom qab ob lub lim tiam ntawm so, chav kawm tuaj yeem rov ua dua, pib ntawm 5 grams tauj ib hnub.
Txawm hais tias qhov tseeb hais tias lub sijhawm ntawm kev txais tos tsis yog tswj hwm, nws yog qhov zoo dua coj nws ua ntej mus pw. Kev sib xyaw ua ke ntawm creatine tshwm sim thaum ib tug neeg tsaug zog, nws yog lub laj thawj xav tias kev noj tshuaj ntxiv thaum hmo ntuj yuav ua rau muaj ntau dua ntawm creatine hauv lub cev.
Thaum pw tsaug zog, lub cev rov qab thiab rov qab them dua, thiab creatine pab nws rov zoo dua, vim li ntawd peb tau txais cov nyhuv synergistic.
Tsis tas li ntawd, cov tshuaj noj thaum sawv ntxov tsis tau pab khaws cia lub zog, tab sis siv nws rau cov kev xav tau txhua hnub, ncua kev rov ua haujlwm.
Nws yog qhov zoo tshaj rau nws haus tom qab noj mov. Tom qab haus cawv rau ntawm lub plab tas, tus neeg ncaws kab ncaws pob tawm tsam txoj kev pheej hmoo ntawm kev mob plab. Thiab thaum noj mov, insulin, qhov muaj zog anabolizing cov tshuaj hormones, raug tso tawm raws li cov tshuaj tiv thaiv los ntawm carbohydrates los ntawm cov khoom noj.
Insulin cia li cab cov khoom noj mus rau lub cell. Qhov khoom muaj sia ntawm lub cev no pab kom qhov siab tshaj qhov nqus ntawm qhov txuas ntxiv.
Tshuaj muab tshuaj
Feem ntau, qhov koob tshuaj tau xaiv ntawm nws tus kheej vim tias tsis muaj cov ntaub ntawv txaus ntseeg ntawm qhov koob tshuaj.
Ntawm no yog ib qhov kev sim uas tau coj ntawm ib lub tsev kawm ntawv qib siab hauv Asmeskas.
Nees neeg ncaws pob tau muab faib ua ob pab. Thawj zaug tau txais qhov khoom ntxiv raws li cov txheej txheem nrog cov kab lus thau khoom, hauv thawj lub lis piam 20 grams, tom qab los ntawm kev saib xyuas txij 5 koob.
Qhov thib ob tau txais 5 grams rau ob lub lis piam.
Thaum kawg ntawm kev sim, nws muab tawm tias koob tshuaj loj yog qhov ua tsis tau txiaj ntsig, yuav luag 50% ntawm qhov uas tau noj tom qab tso zis.
Cov uas noj cov tshuaj hauv qab qis nqus cov creatine yuav luag tag thiab siv nws ntev dua.
Cov kev sim tau qhia tias kev siv tshuaj tsawg dua yog qhov zoo dua, lawv tau ze rau qib ntawm lawv tus kheej, endogenous creatine.
Ntev npaum li cas nws yuav siv sij hawm coj creatine?
Nws tsis muaj ib lub tswv yim ntawm qhov teeb meem no.
Qee tus xav tias caij tsheb kauj vab yog qhov kev xaiv tsim nyog tshaj plaws, lwm tus siv cov kev sib ntxiv rau lub sijhawm ntev.
Yog li txoj kev xaiv twg yog qhov tseeb?
Peb ntseeg tias kev tswj hwm ncua ntev ntawm kev siv tshuaj tsawg kawg yog qhov tsim nyog. Yog hais tias tus neeg ncaws pob ntaus pob ncaws pob theem thiab pib nrog kev noj tshuaj me me, cov chav kawm tsawg kawg yuav yog ib hlis. Nyob rau lub sijhawm no, cov leeg yuav muaj sijhawm los ua kom tiav nrog creatine.
Tab sis lub sijhawm txais ntau tshaj yog tsis txwv los ntawm txhua yam. Hauv qhov tseem ceeb, tus neeg khiav tawm tuaj yeem tsim lub sijhawm lub sijhawm nws tus kheej, txij li creatine yog ntuj rau tib neeg thiab tsis muaj teeb meem.
Koj tus neeg tsim yeeb yaj kiab twg koj yuav tsum xaiv rau kev khiav?
Nws tsis yog qhov yuav tsum tau qhia ib daim ntawv twg, hmoov lossis tshuaj ntsiav, qhov no yog qhov tsim nyog ntawm tus kheej nyiam. Yog tias tus neeg ncaws pob nyiam nyob nrog diluting cov hmoov - zoo, koj tsis xav tau ib puag ncig nrog cov hmoov - xaiv cov tshuaj ntsiav.
Cov lus nug ntawm daim ntawv tsis yog qhov tseem ceeb, vim tias lawv ob leeg tau coj ua qhov qub. Zoo dua los mloog zoo rau hom creatine.
Niaj hnub no cov kev lag luam kev lag luam tsim tawm:
- Creatine monohydrate;
- Micronized creatine;
- Creatine ethyl ester;
- Dicreatin malate.
Nws yog qhov tsim nyog los taw qhia ntawm cov hom micronized. Qhov no yog cov hmoov ntawv, tawg rau lub xeev ntawm hmoov, nkag mus rau hauv cov ntshav, nws nqus sai sai, vim qhov nce ntawm thaj chaw nqus thiab qhov loj me.
Muaj tseeb, thiab nws nqi ntau dua. Yog tias koj tsis xav siv nyiaj, noj monohydrate yooj yim, thiab tsis quav ntsej rau tus so. Lawv ua raws tib lub monohydrate, thiab txhua lwm yam tshuaj tsuas yog pab kom ua kom nruj me ntsis.
Thaum xaiv cov tshuaj ntxiv, them sai sai rau lub tuam txhab cov tuam txhab, koj yuav tsum tsis txhob caum cov pheej yig ntawm cov hom tsis tau paub. Xaiv qhov zoo ntawm cov nqi pheej yig.
Peb pom zoo kom ua tibzoo saib cov hom:
- SuperSet;
- IRONMAN;
- Yog thawj;
- Khoom noj khoom haus thoob ntiaj teb;
- Khoom noj khoom haus zoo tshaj;
- Nqa 66.
Kev noj zaub mov kis las los ntawm cov tuam ntxhab no yog qhov pheej yig, ntawm qhov zoo thiab thiab, raws li lawv hais hauv thaj chaw kis las, "ua haujlwm".
Kev tshuaj xyuas los ntawm cov neeg ua kis las
Kev txheeb xyuas txog cov txiaj ntsig ntawm creatine rau cov neeg sib tw muaj cov nyom ntau qhov sib txawv, ib tug neeg xav tias qhov kev pabcuam ntxiv tsuas yog pab tau rau cov kev khiav nrawm, ib tug neeg siv nws rau marathon.
Qhov kev pabcuam ntxiv yog pab tau los ntawm cov kws tshaj lij. Thaum theem ntawm kev pib xyaum ua, cov zaub mov zoo tib yam txaus. Txog cov txiaj ntsig, kev kawm yog qhov tseem ceeb dua, thiab kev tau txais kev noj haus ntawm kev ua kis las yog nyob hauv keeb kwm yav dhau los, nws tso cai rau koj them cov nqi zog thiab muab cov khoom siv tsev.
Andrew
Koj tuaj yeem coj creatine rau kev khiav, nws suab tau zoo, Kuv yuav tsis hais txog tus qauv, tib neeg txawv. Nws yog ib qho tseem ceeb kom saib seb tus neeg nyob li cas, nws noj dab tsi, pw ntau npaum li cas thiab nws ua haujlwm qhov twg.
Valery
Rau kev khiav - super! Ua pov thawj kom muaj kev tiv thaiv zoo tshaj rau kev khiav tsis dhau lub zog kev ua kis las;
Npauj Tub
Nws yog qhov tsim nyog rau kev tsim cov leeg leeg, tab sis tsis cuam tshuam qhov deb, nws qhov kev txiav txim yuav tsuas kav ntev li ob peb feeb, yog li ntawd nws tsis muaj txiaj ntsig ntawm kev khiav.
Artem
Kuv khiav qhov kev ncua deb, hauv ib lis piam kuv khiav ntawm 80 txog 120 km. Thaum lub sijhawm ua exercise ntau dhau, Kuv siv creatine, nws yuav pab tiv qhov muaj peev xwm ntawm qhov siab thiab txhim kho kev kawm.
Anna
Txawm hais tias muaj kev xav sib txawv, peb pom zoo kom siv qhov kev qhia ntxiv no hauv kev qhia kev ua kis las. Ua tsaug rau creatine, sprinters yuav tuaj yeem ua kom nrawm dua, thiab cov neeg khiav marathon yuav khiav nrawm dua thiab ntev dua, thiab cov leeg nqaij zoo yuav tsis mob.
