Ịghọta Creatine Monohydrate: Uru, Ntuziaka Dosage, na ndị ọzọ

Kedu ihe bụ Creatine Monohydrate?

Creatine monohydrate bụ ihe na-eme n'okike nke a na-ahụ n'obere ntakịrị n'ime ụfọdụ nri ma na-esi na amino acid emepụta ya n'ime ahụ. Ọ na-arụ ọrụ dị mkpa na mmepụta nke adenosine triphosphate (ATP), nke bụ isi na-ebu ike na sel. Site na ịba ụba nke ATP, creatine monohydrate nwere ike ịkwalite arụmọrụ n'oge mmega ahụ dị elu, na-eme ka ọ bụrụ nhọrọ a ma ama n'etiti ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi. Nkwenye Aogubio n'ịdị mma na-ahụ na ngwaahịa creatine monohydrate ha dị ọcha ma dị irè, na-enye ndị ọrụ nsonaazụ kacha mma.

Uru nke Creatine Monohydrate

A na-edekọ uru nke creatine monohydrate nke ọma. Otu n'ime uru ndị bụ isi bụ ike ya na-amụba ụba anụ ahụ. Nnyocha egosiwo na mgbakwunye creatine nwere ike ibute nnukwu uru na oke ahụ dị nro, ọkachasị mgbe ejikọtara ya na ọzụzụ nguzogide. Na mgbakwunye, creatine monohydrate nwere ike imeziwanye ike na mmepụta ike, na-enye ndị mmadụ ohere ibuli ibu dị arọ ma na-emekwu ugboro ugboro. Nke a bara uru karịsịa maka ndị na-eme egwuregwu na-etinye aka na egwuregwu ndị chọrọ obere mgbawa nke mgbalị siri ike, dị ka sprinting, ibuli ibu, na ọzụzụ oge dị elu.

Ọzọkwa, creatine monohydrate jikọtara ya na mgbake na-abawanye. Site na ibelata mmebi mkpụrụ ndụ akwara na mbufụt, ọ nwere ike inyere ndị na-eme egwuregwu aka ịgbake ngwa ngwa n'etiti mgbatị ahụ. Nke a pụtara na ndị mmadụ n'otu n'otu nwere ike ịzụ ọzụzụ siri ike na ugboro ugboro, n'ikpeazụ na-ebute nsonaazụ ka mma ka oge na-aga. Ọzọkwa, ụfọdụ nnyocha na-egosi na creatine nwere ike inwe uru ọgụgụ isi, nwere ike imeziwanye arụmọrụ nke uche n'oge ọnọdụ nrụgide dị elu.

Ntuziaka usoro onunu ogwu Creatine Monohydrate

N'ihe banyere usoro onunu ogwu creatine monohydrate, a na-enwekarị usoro abụọ: usoro ntinye na usoro mmezi. N'ime oge ntinye, nke na-adịru ụbọchị 5-7, a na-adụ ndị mmadụ ọdụ ka ha were ihe dị ka gram 20 nke creatine monohydrate kwa ụbọchị, kewara n'ime usoro anọ nke gram 5 nke ọ bụla. Usoro a na-emeju akwara na creatine, na-eduga na nsonaazụ ngwa ngwa.

Mgbe usoro nbudata ahụ gasịrị, usoro nlekọta ahụ na-amalite, ebe a na-ebelata dose ahụ ruo ihe dị ka gram 3-5 kwa ụbọchị. Usoro a dị ala zuru oke iji nọgide na-enwe ọkwa creatine dị elu na mọzụlụ. Ọ dị mkpa iburu n'obi na nzaghachi onye ọ bụla na creatine nwere ike ịdịgasị iche, yabụ ụfọdụ nwere ike ịchọpụta na ha kwesịrị ịhazigharị usoro onunu ha dabere na mkpa na ebumnuche ha. Ngwaahịa creatine monohydrate nke Aogubio na-abịa na ntuziaka usoro onyunyo doro anya iji nyere ndị ọrụ aka nweta nsonaazụ kacha mma.

 Otu esi ewere Creatine Monohydrate

Inweta creatine monohydrate nke ọma nwere ike ịbawanye uru ya. A na-atụkarị aro ka ịgwakọta creatine na ihe ọṅụṅụ nwere carbohydrate, dị ka ihe ọṅụṅụ mkpụrụ osisi ma ọ bụ ihe ọṅụṅụ egwuregwu, n'ihi na mmụba insulin sitere na carbohydrates nwere ike inye aka mee ka mmụba creatine banye na akwara. Na mgbakwunye, ịnọrọ mmiri nke ọma dị oke mkpa mgbe ị na-agbakwunye creatine. Mmiri zuru oke na-enyere aka igbochi mmetụta ndị nwere ike ime, dị ka mgbagwoju anya ma ọ bụ ahụ erughị ala nke eriri afọ, ma na-akwado ọrụ zuru ezu.

Maka ndị na-ahọrọ ụzọ kwụ ọtọ karịa, creatine monohydrate nwekwara ike iji mmiri were. Ọ dị mkpa ka ị na-eri ya mgbe niile, nke ọma n'otu oge kwa ụbọchị, iji nọgide na-enwe ọkwa kwụsiri ike na ahụ. Emebere Aogubio's creatine monohydrate maka ịgwakọta na nnabata dị mfe, na-eme ka ọ bụrụ nhọrọ dabara adaba maka ndị ọrụ.

Ịkwado Usoro na ndụmọdụ hydration

Usoro ntinye bụ oge dị oke egwu maka ịbawanye uru nke creatine monohydrate. N'oge a, ọ dị mkpa iji nlezianya nyochaa ọkwa hydration. Creatine na-adọta mmiri n'ime mkpụrụ ndụ akwara, nke nwere ike iduga akpịrị ịkpọ nkụ ma ọ bụrụ na amụbaghị mmiri mmiri n'otu aka ahụ. Buru n'uche ị drinkụ opekata mpe 2-3 lita mmiri kwa ụbọchị, ma tụlee ịgbakwunye electrolytes na usoro hydration gị iji kwado ịrụ ọrụ kacha mma.

Na mgbakwunye na mmiri mmiri, ọ bara uru iri nri kwesịrị ekwesị nke jupụtara na nri zuru oke, gụnyere protein ndị na-esighị ike, abụba dị mma, na carbohydrates dị mgbagwoju anya. Ọ bụghị naanị na nke a ga - akwado uto na mgbake ahụ mana ọ ga - eme ka arụmọrụ nke mgbakwunye creatine dịkwuo mma. Aogubio na-ekwusi ike mkpa ọ dị n'ụzọ zuru oke maka ahụike na ahụike, na-ahụ na ngwaahịa ha na-emeju ndụ nke ọma.

Ihe mgbakwunye creatine monohydrate kacha mma

Mgbe ị na-achọ ihe mgbakwunye creatine monohydrate kacha mma, ịdị mma na ịdị ọcha bụ ihe kacha mkpa. Aogubio na-anya isi na imepụta creatine monohydrate dị elu nke na-emezu ụkpụrụ ụlọ ọrụ siri ike. A na-anwale ngwaahịa ha nke ọma maka ịdị ọcha na ike, na-ahụ na ndị ọrụ na-enweta uru kachasị na-enweghị mgbakwunye ọ bụla na-emerụ ahụ.

Na mmechi, creatine monohydrate bụ ihe mgbakwunye dị ike nke nwere ike ịkwalite arụmọrụ egwuregwu, uto akwara, na mgbake. Site n'ịghọta uru ya, ịgbaso ntuziaka usoro onunu ogwu kwesịrị ekwesị, yana mejuputa atumatu mmiri mmiri dị mma, ndị mmadụ n'otu n'otu nwere ike ịkwalite nsonaazụ ha. Nkwenye Aogubio na ịdị mma na ịdị mma na-eme ka creatine monohydrate ha bụrụ nhọrọ kacha mma maka onye ọ bụla na-achọ ibuli njem ahụike ha. Ma ị bụ onye egwuregwu nwere ahụmahụ ma ọ bụ na-amalite, itinye creatine monohydrate n'ime usoro gị nwere ike inyere gị aka imezu ebumnuche gị nke ọma.

• Kpọtụrụ: Rachel ning
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