5 Vim li cas vim li cas Creatine Monohydrate Yog Qhov Zoo Tshaj

Zoo Siab

• 1. Muaj Cov Ntawv Sau Tseg Kev Nyab Xeeb Zoo Tshaj
• 2. Muaj Kev Txhawb Nqa Tshaj Plaws
• 3. Txhim kho qhov kev qoj ib ce zoo ib yam li Zoo Dua lossis Zoo Dua Ntawm Lwm Cov Ntawv
• 4. Yog Qhov Chaw Tau Txais Zoo Tshaj
• 5. Yog Qhov Pheej Yig
• Rau hauv qab Kab

Creatine tau kawm ntau yam uas yog kev noj haus tau ntau xyoo.

Qhov tseeb, ntau dua 1,000 cov kev tshawb fawb tau ua, uas tau pom tias creatine yog qhov ua tau zoo tshaj plaws rau kev tawm dag zog ().

Yuav luag txhua tus ntawm lawv siv tib daim ntawv ntxiv - creatine monohydrate.

Dab tsi ntxiv, cov kws tshawb fawb feem ntau uas kawm tshuaj pabcuam ntseeg tias monohydrate yog daim ntawv zoo tshaj plaws. Nov yog tsib qhov laj thawj uas tshawb fawb tau yog vim li cas daim ntawv no zoo tshaj.

1. Muaj Cov Ntawv Sau Tseg Kev Nyab Xeeb Zoo Tshaj

Ntau cov kev tshawb fawb tau pom tias creatine monohydrate muaj kev nyab xeeb heev rau haus.

Lub Koom Haum Thoob Ntiaj Teb ntawm Kev Noj Qab Haus Huv Cov Khoom Noj Tsis ntev los no xaus lus, "Tsis muaj qhov pov thawj pom tau hais tias qhov luv luv lossis ntev ntev ntawm kev siv creatine monohydrate muaj qhov tsis zoo" ().

Cov kev tshawb fawb tau tshaj tawm tias kev haus luam yeeb monohydrate li ntawm ob mus rau tsib xyoos zoo li muaj kev nyab xeeb, uas tsis muaj kev phiv tshuaj sau cia (,).

Cov tshuaj no zoo nkaus li muaj kev nyab xeeb ntawm kev txhaj tshuaj ntau dua, ib yam nkaus. Txawm hais tias qhov kev niaj hnub siv tau yog 3-5 grams, tib neeg tau noj ntau npaum li 30 koob ib hnub rau txog tsib xyoos yam tsis muaj kev ceeb toom txog kev nyab xeeb ().

Cov kev mob tshwm sim nkaus xwb yog qhov hnyav nce (,,).

Txawm li cas los xij, qhov no yuav tsum tsis txhob saib qhov khoom tsis zoo. Creatine nce cov dej ntau ntxiv ntawm cov leeg hlwb, thiab nws kuj tseem tuaj yeem pab ua kom cov leeg mob (,,).

Ib qhov hnyav nce ntxiv uas koj tuaj yeem ntsib vim yog siv los ntawm cov khoom siv no yog vim muaj qhov nce hauv cov dej los yog cov leeg, tsis yog rog.

Txawm hais tias cov ntaub ntawv ntawm creatine uas tsis yog monohydrate kuj tseem muaj kev nyab xeeb rau haus, muaj cov pov thawj scientific me heev uas tau lees tias qhov no.

Ntsiab lus: Qhov ntau ntawm cov kev tshawb fawb tau paub tseeb tias creatine monohydrate muaj kev nyab xeeb rau haus. Muaj ntau cov ntaub ntawv kev nyab xeeb ntxiv rau daim foos no ntxiv dua lwm daim foos.

2. Muaj Kev Txhawb Nqa Tshaj Plaws

Feem ntau ntawm ntau tshaj 1,000 cov kev tshawb fawb txog creatine tau siv daim ntawv monohydrate.

Dhau li daim foos no, lwm cov ntaub ntawv tseem ceeb ntawm creatine ntawm kev ua lag luam yog:

• Creatine ethyl ester
• Kev Tsim Txiaj (Creatine hydrochloride)
• Luag creatine
• Ua kua creatine
• Creatine magnesium chelate

Thaum txhua daim ntawv no muaj kev kawm tiav los ntawm kev tshuaj xyuas nws, cov ntaub ntawv ntawm kev cuam tshuam ntawm cov ntawv no hauv tib neeg muaj tsawg (,,,).

Yuav luag txhua qhov kev noj qab haus huv thiab kev tawm dag zog ntawm kev noj cov tshuaj creatine tau pom tias hauv kev tshawb fawb siv monohydrate (,,,,).

Cov txiaj ntsig no suav nrog cov leeg nce, ua kom ib ce muaj zog thiab lub hlwb thiaj li (,,).

Cov kev tshawb fawb pom tau tias cov kev txhawb nqa no tuaj yeem ua rau muaj zog nce ntxiv los ntawm qhov kev qhia hnyav-li ntawm 5-10%, qhov nruab nrab (,,).

Txuas ntxiv, kev ntsuam xyuas loj ntawm kev noj zaub mov tau pom tias creatine monohydrate siv tau zoo tshaj rau cov nqaij ntshiv ().

Ntsiab lus: Ntau hom creatine tau siv nyob hauv kev pabcuam. Txawm li cas los xij, feem ntau ntawm cov txiaj ntsig tau paub tuaj yeem raug ntaus rau creatine monohydrate, vim tias feem ntau cov kev tshawb fawb tau siv daim ntawv no.

3. Txhim kho qhov kev qoj ib ce zoo ib yam li Zoo Dua lossis Zoo Dua Ntawm Lwm Cov Ntawv

Creatine monohydrate ua rau ntau yam muaj txiaj ntsig rau kev noj qab haus huv thiab kev ua kom lub cev, suav nrog lub zog muaj zog, lub zog thiab cov leeg nqaij (,,,).

Ntau cov kev tshawb fawb tau sib piv cov monohydrate thiab lwm cov ntawv rau lawv cov kev cuam tshuam ntawm kev tawm dag zog.

Creatine monohydrate zoo li qhov zoo dua ntawm ethyl ester thiab cov ntaub ntawv ua kua ntawm creatine (,,).

Ib txoj kev tshawb nrhiav pom tias monohydrate nce cov ntsiab lus creatine nyob rau hauv cov ntshav thiab cov leeg nqaij zoo dua ntawm daim ntawv ethyl ester ().

Lwm qhov kev tshawb fawb tau tshaj tawm tias cov neeg tuaj koom kev ua haujlwm kev caij npav tau nce li 10% thaum lawv noj cov hmoov monohydrate, tab sis tsis nce ntxiv thaum lawv tau haus kua creatine ().

Txawm li cas los xij, qee qhov me me, kev tshawb fawb pib tau qhia tias cov fwm thiab magnesium chelate cov ntaub ntawv ntawm creatine tej zaum yuav ua tau zoo dua li monohydrate ntawm kev txhim kho kev qoj ib ce (,).

Tshwj xeeb, cov foos no yuav siv tau zoo ib yam rau kev ua kom lub rooj ntev zaum-lub zog thiab lub zog tsim hluav taws xob thaum caij cycling ().

Tsis muaj cov kev tshawb fawb uas tsim nyog tau piv cov ntawv monohydrate thiab hydrochloride.

Zuag qhia tag nrho, tsuas yog tsis muaj pov thawj tshawb fawb txaus los xaus koj yuav tsum nqa txhua daim ntawv ntawm creatine uas tsis yog monohydrate.

Thaum qee cov ntaub ntawv tshiab tuaj yeem cog lus, qhov ntau ntawm cov ntawv pov thawj rau monohydrate yog qhov ntau zoo tshaj qhov xav tau ntawm cov ntawv pov thawj rau txhua daim foos.

Ntsiab lus: Creatine monohydrate muaj kev ua tau zoo dua li cov kua thiab ethyl ester cov ntaub ntawv rau kev txhim kho kev ua kom lub cev. Nws kuj tseem tsawg dua qhov ua tau zoo li cov magnesium chelate thiab cov foos.

4. Yog Qhov Chaw Tau Txais Zoo Tshaj

Qee cov ntaub ntawv tshiab ntawm creatine tsuas yog muaj nyob rau hauv ntau yam khoom, xws li khoom noj ua ntej pabcuam.

Yog tias koj yuav cov no, koj yuav tau them nyiaj rau ib tug puv tes ntawm lwm cov tshuaj ntxiv dua ib qho uas koj xav tau.

Dab tsi ntxiv, lwm cov khoom xyaw no feem ntau tsis tsim nyog thiab tsis muaj kev txhawb zog zoo tib yam li creatine (,).

Lwm hom kev creatine, xws li hydrochloride thiab ethyl ester, tuaj yeem muas tau raws li cov khoom lag luam tshwj xeeb.

Txawm li cas los xij, cov no tsuas yog muaj los ntawm cov tub luam me me hauv online lossis hauv cov khw.

Ntawm qhov tod tes, daim ntawv monohydrate tau yooj yim los yuav raws li kev xav ib yam.

Nrog txoj kev tshawb nrhiav online sai, koj yuav pom ntau txoj kev xaiv los yuav creatine monohydrate yam tsis muaj lwm yam khoom xyaw ntxiv.

Ntsiab lus: Monohydrate yog qhov yooj yim tsim ntawm creatine los nrhiav raws li tus neeg suav ua khoom noj. Nws yog muaj los ntawm ntau tus muag online thiab khw muag khoom.

5. Yog Qhov Pheej Yig

Tsis tsuas yog monohydrate qhov yooj yim tsim ntawm creatine nrhiav kom tau raws li ib tus tshuaj sib txuam, nws tseem yog qhov pheej yig tshaj.

Muaj ob peb lub laj thawj ua vim li cas.

Txij li cov monohydrate tau muaj nyob ntev dua lwm hom kev ua si, nws yuav pheej yig dua hauv kev tsim khoom.

Tsis tas li ntawd, vim tias ntau lub tuam txhab ua cov ntawv no ntxiv, muaj kev sib tw ntau ntxiv kom ceev tus nqi.

2.2 phaus (1 kg) ntawm monohydrate tuaj yeem muas tau kwv yees $ 20 USD. Yog hais tias koj noj ib koob tshuaj ntawm 3-5 grams tauj ib hnub, cov nyiaj no yuav siv li 200 mus rau 330 hnub.

Qhov loj me me ntawm hydrochloride lossis ethyl ester cov ntaub ntawv ntawm creatine yog li $ 30-35 USD, lossis ntau dua.

Lwm yam, cov ntawv tshiab ntau dua ntawm cov khoom siv no feem ntau tsis yooj yim rau koj los yuav raws li tus kheej cov khoom lag luam.

Ntsiab lus: Tam sim no, monohydrate yog daim ntawv pheej yig tshaj plaws ntawm creatine los yuav. Lwm daim foos yog kim dua lossis nyuaj nrhiav tau raws li ib tus tshuaj sib xyaw.

Rau hauv qab Kab

Creatine yog ib qho zoo tshaj plaws rau kev tawm dag zog. Muaj ntau hom muaj, tab sis monohydrate tam sim no yog qhov zoo tshaj plaws.

Nws muaj cov ntaub ntawv kev nyab xeeb zoo tshaj plaws, feem ntau cov txuj ci txhawb nqa kev tshawb fawb thiab muaj tsawg kawg li qhov ua tau zoo li lwm hom hauv kev ua lag luam. Nws kuj tseem muaj dav thiab feem ntau tau tus nqi qis.

Zuag qhia tag nrho, nws yog qhov tseeb tias creatine monohydrate yog qhov zoo tshaj plaws uas koj tuaj yeem coj.