Me pēhea te ki te inu creatine?

Ko tētahi o nga tāpiringa tino noa mō te kaitākaro - creatine. He aha te mea pai ki te whiriwhiri, te whakatau i te kaitäkaro ratou. I roto i tenei rohe, ka taea e hoatu e koe manakohanga pehea utu iti ranei rama - he mea o reka.

Heoi, i reira e etahi paearu e taea e whakatakotoria i roto i te pai rawa o tāpiritanga. I roto i te umanga tuku kai tōtika hākinakina ko te iwi kaiārahi, na e hiahia ana te katoa ki te hanga ki tō te tahi mea hua motuhake.

Ko te creatine pai i roto i 2011 i tukua e te Nutrition (arotau, SciFit, Ultimate). Ko reira creatine monohydrate ki te toenga pai o matū e tika ana mō te tipu me te whanaketanga o te te uaua papatipu, me te mo te whakaora pūngao i muri i mahi.

mōhiohio hītori

Tuatahi ako e pā ana ki creatine i roto i 1835. Kua tāutuhia te pūtaiao French tona ihirangi tiketike i roto i te kai whero. kitea ia e te taonga whakaputaina i roto i te tākihi, ate, repe taiaki, o nga waikawa amino glycine, methionine, arginine.

Phosphate Creatine - whakatakoto hautanga creatinine, a pā ana ki 40% o te rauemi, ko te roto i te āhua noa i roto i te tinana. Ahatia te tangata he ra e pā ana ki 2 karamu o te waikawa amino, e kua parekura whakakiia ki te kai.

Beginners paanga i roto i te pātai: "? Me pēhea te ki te inu creatine" I roto i te tikanga ki te tika te tango i tenei rongoā, me matau koutou te mea tupu ka ingested ki a ia. Kei te whakapono te reira e te Kawanatanga kōwhiringa pai o creatine - ko reira puka here te monohydrate ranei.

Me kï reira e raraunga pono i runga i te whai huatanga o ngā ngā o creatine ki te rā, e kore. Hoki etahi wa i whakapono ai e te pai riro "effervescent" ranei nohopuku-tātau tona ahua i te tinana. Heoi, taunakitanga hou fokotu'u e te waikawa amino tcho absorption mōrahi e wahi hei wāhanga o te chelation ki konupora.

Me pēhea te ki te inu creatine me aha inenga he tino pai?

Ki te kei te tīmata noa koe ki te mahi, kia kai koe 20 karamu o creatine mō te 7 nga ra. Tenei pera-ka karanga "uta" wā. Next mai te wā o te pupuri, i te mea e tika ana ki te whakamahi i 5 karamu waikawa amino ia ra. Me kï reira e kore e tūtohu ana ki te aruaru i te akoranga o te kohi o tāpiritanga, rite ko te kupu heke te kakama tino.

He hoki te huarahi takitahi pera-ka karanga ki te whakarite o te inenga o te tarukino. e tenei ki pūkete te papatipu o te tinana o te kaipara. Per kirokaramu tinana tangohia 0.3 go o creatine i roto i te 7 nga ra tuatahi, me te ka i 0.03 kg - i roto i te wahi e toe ana o te huinga whakangungu. he tino tika hoki te iwi nei e tonu te whakangungu me te hanga uaua papatipu tenei hōtaka.

A, no te ui i te uiraa: "Me pēhea te ki te inu creatine" ngaio, te whakatau ratou, ratou e kore e whakamahi i te tātai mō te tātai i te nui o te tāpiri o te taimaha tinana. Reira tino he ohie. Ko te nui o te ngako tinana i roto i te maona tīmatanga me te kaipara ngaio rerekē, me te taimaha tinana kia te taua. Ka rite ki mohiotia te, piki creatine me mahi anake i roto i te kiko uaua, aua, Me ki kia rerekē.

Ko te kupu, e kore te mea katoa pono te tātai i runga, ki te tango tatou i te katoa taimaha o te papatipu. Otiia i roto i te take o "papatipu tinana kikokore" ka waiho ratou tino tika tika. Hei tauira, he tangata o te hanga reo kotahi 90 kg toharite tinana ōrau ngako o te 20% (18 kg ranei), aua, papatipu uaua kikokore ko 72 kg. Ko reira ki tenei ahua, ko reira e tika ana ki te tono i te tātai o te creatine.

Ka taea e koe te whakamahi i creatine me kahore wā kawenga, me te tautoko. Ki te mahi i tenei, Me ki mohio koe, rawa, me pehea ki te inu creatine ki piki papatipu āta. E tika ana i roto i te 6 marama o tango 3-5 karamu o creatine, ki na 1 marama tango i te mea kiano i matao. Te fariiraa i Here: kawenga tinana Motukore, ka whakaemi i te tarukino me te meinga tauhohe paitini i roto i te tinana ranei.

Creatine - paura, na i mua i te whakamahi i rewa reira me i roto i te wai. Ētahi kaitäkaro tāpiri reira ki te memeha wiri pūmua (te reira e kore rawa e tika). He pai ki te tareka tango wai ranei reka te wai pīataata. tauturu i warowaihā te waikawa amino hohoro atu rewa, ka kawea ki te uaua.