Creatine Kuhle: incazelo, abakhiqizi futhi ukukala. Yikuphi okungcono: creatine noma amaprotheni

Kuze kube manje, creatine sesibili ethandwa kakhulu ngemva amaprotheni whey yabadlali kanye zonke labo phila ngakhethi yokuphila asebenzayo. Lokhu kusho ukuthi i-product ngempela ukwenza umsebenzi walo ukwandisa yemisipha. abakhiqizi ezahlukene creatine e izimakethe zabo bathi umkhiqizo wabo - okungcono emakethe emhlabeni. Asithathe sihlolisise nomkhiqizi futhi umkhiqizo yohlobo ngalunye, xoxa nabo bese ukhetha brand engcono uhlobo ukuthi kufanelekile ukuthuthukisa imisipha yakho. Phela, sifanelwe ukusebenzisa kuphela creatine engcono!

incazelo umkhiqizo Jikelele

Creatine is kuhlelwe nengcosana emzimbeni womuntu. Ngaphezu leli nani kunalokho enkulu yalo kuqukethwe obomvu inyama, ikakhulukazi yenkomo. Lokhu kwanele ukusebenza evamile umzimba. Nokho, umuntu is bahileleke ezemidlalo futhi uhlela ukwandisa imisipha yabo mass, akwanele. Ngokwemvelo, kulesi simo kubalulekile ukuthola creatine ezengeziwe. Futhi ikhambi elilungile kungaba ukusetshenziswa creatine powder.

creatine

Creatine ngokwawo isithwali amaqembu phosphate bemisipha, ngalokho lunikeze nabo eneji olwengeziwe. Ngakho, ke uyakwazi ngokushesha ukwandisa imisipha amandla futhi wenze imisipha enamandla futhi okuhlala isikhathi eside. Ngaphezu kwalokho, creatine azigcina amanzi bemisipha, esheshisa sina umzimba ekusimameni. Ngenxa yalokho, imisipha ukhule ngokushesha, kodwa ngezithukuthuku ukubukeka ketshezi waklebhula kakhudlwana futhi egcwele.

Kuhle creatine Ukudayela kwemisipha

A impendulo ecacile yalo mbuzo kunzima ngempela ngoba kukhona emihle nemibi uhlobo ngalunye creatine, okwenza ukukhethwa the best kuzo zonke nemingcele kuvakashe ummeleli wendlunkulu engenakwenzeka. Lapha ubuswa nemingcele ezifana ubumsulwa umkhiqizo, yawo yamakhemikhali ifomula nangohlobo nesivinini Mastering. Elinye iphuzu elibalulekile izindleko creatine, ikakhulukazi esikhathini sanje. Futhi-ke, ikhwalithi yomkhiqizo. Ngakho, ukusebenza kwawo kuxhomeke kulokho umakhi.

Abakhiqizi best of creatine

Kuze kube manje, lo creatine engcono tikhicitwe abakhiqizi adumile njengo Weider, Ultimate Nutrition, Scifit, Dymatize , Universal Nutrition, Optimum Nutrition, Gaspari Nutrition , nabanye abaningi. Lezi abakhiqizi kungaba ithemba ngokuphelele, ngoba sekukudala efakazelwe ngokwabo emakethe emhlabeni kwezemidlalo umsoco, futhi ngenxa yalokho uyayazisa idumela layo futhi ungavumeli ikhwalithi embi umkhiqizo. Ngokuvamile wezwa umbuzo, yini nenkampani best - nomkhiqizi creatine? Ngamunye has umehluko wemisindo nemiqondo yamagama athile ekukhiqizeni, ngakho ukusebenza lokho kanye kungcono, akunakwenzeka. Ngezansi uhlu lwesampuli umehluko wemisindo nemiqondo yamagama, futhi uyokwazi ukukhetha ngokwabo creatine engcono. Isilinganiso futhi izokwethulwa engxenyeni esihlokweni sesibili.

amafomu akhona creatine

Namuhla siyazi eziningi izinhlobo ukukhiqizwa creatine. Emzimbeni, kungashiwo ihlukaniswe ibe ngumsizi amaphilisi. Umehluko phakathi bemvelo zamakhemikhali, abanayo, kodwa ngamunye la mafomu ungakwazi ukuhlukanisa ngokucophelela ngobuhle nangobubi bawo.

creatine oluyimpuphu eshibhile, ngesikhathi esifanayo hhayi eliphansi in izinga analogs.

Amaphilisi Creatine isimo sikuvumela, ngoba ivumela ukubala esinembile umthamo ayidingi ziyoncibilika emanzini. Ububi main yaleli fomu izindleko zayo kahle eliphezulu.

Ngu ifomula amakhemikhali anjalo isehlane izinhlobo ezinkulu compounds:

• monohydrate Creatine - ifomu evamile nengabizi.
• malaat Creatine.
• Creatine tartrate.
• Creatine succinate.
• Mixed - sifaka konke okungenhla.

Nquma ukuthi yini kuyoba okungcono phakathi creatine anikezwe, kungcono ukuba ngumnikazi, esekelwe izinzuzo enikeziwe nemibi chemical ezahlukene kanye namafomu ngokomzimba. Eqinisweni, ngokuvamile umbandela esemqoka kule nezinqumo esizithandayo, yebo, intengo.

Isilinganiselwa creatine

Njengoba kakade kuboniswe ngenhla, khetha creatine kangcono ukunxenxa mass kunzima. Noma kunjalo, kukhona udumo izilinganiso, okuyinto kuwufanele ekukholweni. Yiqiniso, nawe uyokusiza ukuba bazikhethele le creatine engcono. Isilinganiselwa sostayalyayut ngokuvamile ngenani ukuthenga umkhiqizo. Ethandwa kakhulu yilezi izilinganiso American Bodybuilding.com iwebhusayithi emhlabeni sawo esiningi umphakathi. Yingakho esihlokweni wanikeza 10 creatine phezulu best version yomthombo, ngoba ngo-October 2016:

1. Platinum 100% Creatine kusukela MuscleTech
2. Micronized Creatine Powder ngu Optimum Nutrition
3. Imisipha C-HCl lobunikazi Creatine HCL kusukela Kaged
4. Ezemidlalo CON-ezifihlekile kusukela ProMera
5. Ezemidlalo Kuhle Creatine ngu BPI
6. Creactor kusukela MuscleTech
7. Creatine + ngu EVLUTION Lokudla Okunomsoco
8. Creatine Micronized ngu Bodybuilding.com Foundation Series
9. Creatine Monohydrate kusukela RSP Nutrition
10. CELL-TECH ngu MuscleTech

Indlela yokusebenzisa creatine?

Abagijimi abangochwepheshe oluvame ukusetshenziswa ezimbili eziyinhloko reception wesifunda creatine - preloads noma ngaphandle kwalo. Ukuze ukusetshenziswa creatine enyakaza e amanzi noma isiphuzo sezithelo ezinoshukela, uketshezi kumele kube eziningi, futhi kumelwe nakanjani babe amnandi, njengoba indima ebalulekile ukuthuthwa creatine ku imisipha udlala insulini, okuyinto ikhishwe inqwaba ngokunembile ekuphenduleni edonsa amnandi.

Uma unquma ukuba ivuleke, kufanele kuqala ukusebenzisa 20 g ngelanga, ihlukaniswe 4 isabelo semihla ngemihla. Ngemva kwesonto kudle 2-3 amagremu ngosuku. Yidla ka creatine inyanga yonke, bese ukuvumela ama-receptor imisipha ukuphumula for 3-4 amasonto, ukuze bakwazi uphumule.

Ngaphandle ukulanda kudle 5 amagremu creatine nsuku zonke. Ngosuku ukuqeqeshwa, baphuze ngokushesha ngemva kokuba. Ngosuku imisebenzi khulula, ukuwaphuza ekuseni, ngokushesha nje lapho uvuka. Kulokhu, izinga imayelana 2 izinyanga. Khona-ke kufanele ukunikeza umzimba wakho ukuphumula for 3-4 amasonto.

Izimo kungenzeka

imiphumela emibi creatine Abekho, kodwa kukhona ezinye izifo lapho ukusetshenziswa lo mkhiqizo awukho ezifiselekayo. Ngokwesibonelo, asthmatics yalolu ketshezi ungakwazi baxabane nomzimba, ngakho abantu ezikhonjwe sifo, akudingekile ukuyisebenzisa. Ngokufanayo, asikho isidingo ukusebenzisa ezincane creatine, kanye abantu nelincane izifo ezingathi sína kwababhemayo isibindi nezinso. Kakhulu creatine ezingavamile kungabangela sohudo, kodwa sihamba ngokushesha ngokuhamba kwesikhathi ingabuyeli. Libuye efiselekayo ukusebenzisa creatine kwabesifazane abakhulelwe kanye phakathi lactation, njengoba imiphumela yayo embungwini ayaziwa kuze kube manje. Ungakhohlwa ukuthi ngesikhathi creatine zinsiza is hhayi Kunconywa ukuba uphuze utshwala kanye caffeine njengoba dehydrate umzimba futhi ningathuli yona kahle.

Creatine namaprotheni - izici ngokuqhathanisa

Buza umbuzo, lokho kungcono - creatine noma amaprotheni, kunjani ukubuza ukuthi ubani onamandla - Batman noma Terminator, njengoba mikhiqizo bahluke ngokuphelele ngokwemvelo futhi kudingeka ngenxa yezizathu ezehlukene. Yingakho amandla ukukhetha uhlobo ezemidlalo kubalulekile kuphela lelitshe. Uma ufuna ukuzuza mafutha yemisipha, kuyatuseka ukusebenzisa protein ne creatine ndawonye. bodybuilders Professional ngesikhathi omiswe akavamile zisebenzisa amaprotheni njengoba iqukethe ethile carbohydrate, okungase kuthinte ukuma yokuncintisana esikhathini esizayo. Ngakho-ke, esinyathelweni omiswe kunconywa kuphela creatine namaprotheni esikhundleni amino acid. Futhi, isinyathelo omiswe zingasebenzisa high quality hydrolyzate lapho amaprotheni ekudleni kwakho akwanele. Lokhu amaprotheni ayiqukethe carbohydrate inhlabamkhosi ngokushesha ngokwanele. ethile yayo kuphela - intengo impela high.