Cov Poj Niam Yuav Tsum Paub Txog Creatine Ntxiv

Zoo Siab

• Creatine pab tiv thaiv pob txha.
• Creatine ua rau koj muaj zog.
• Creatine txhim kho lub hlwb ua haujlwm.
• Tshuaj xyuas rau

Yog tias koj puas tau mus kav khw rau cov hmoov protein, tej zaum koj yuav tau pom qee cov tshuaj creatine ntawm lub txee nyob ze. Xav paub? Koj yuav tsum yog. Creatine yog ib qho ntawm cov tshuaj tshawb fawb tshaj plaws tawm muaj.

Koj yuav nco qab qhov no los ntawm tsev kawm qib siab txog keeb kwm keeb kwm, tab sis ntawm no yog qhov hloov tshiab: ATP yog cov qauv me me uas ua haujlwm rau koj lub cev qhov tseem ceeb ntawm lub zog, thiab koj lub cev lub cev tsim cov creatine pab koj lub cev ua nws ntau dua. Ntau ATP = ntau zog. Txoj kev xav tom qab ntxiv nrog creatine yog tias qhov nce ntxiv hauv koj cov leeg yuav rov ua kom ATP sai dua, yog li koj tuaj yeem cob qhia ntawm kev siv zog ntau dua thiab ntim ntau dua yam tsis muaj kev qaug zog sai.

Qhov kev xav no tau dhau los ua qhov zoo nkauj heev. Txawm hais tias poj niam txiv neej, creatine tau pom tias yuav txhim khu lub zog, lean lub cev loj, thiab txhim kho kev ua si.

Txawm hais tias kuv tshaj tawm lub zog ntawm creatine rau txhua tus (suav nrog tus neeg tsis ntseeg siab zaum ntawm kuv ib sab ntawm lub dav hlau), Kuv tseem hnov ​​tib cov lus dab neeg, tshwj xeeb yog los ntawm poj niam: "Creatine tsuas yog rau cov txiv neej." "Nws yuav ua rau koj hnyav dua." "Nws yuav ua rau tsam plab."

Tsis muaj ib qho ntawm cov dab neeg no muaj tseeb. Ua ntej tshaj, cov poj niam muaj qib qis dua ntawm testosterone (cov tshuaj feem ntau lav rau kev loj hlob ntawm cov leeg) ntau dua li txiv neej, ua rau nws nyuaj heev rau peb tso cov nqaij loj. Qhov tsawg koob tshuaj creatine ntxiv cov txheej txheem (3 txog 5 grams txhua hnub) tseem yuav ua rau tsam plab lossis GI nyuaj siab tsis zoo li.

Tab sis txaus txog dab tsi nws yuav tsis ua. Nov yog peb qhov txiaj ntsig zoo ntawm creatine:

Creatine pab tiv thaiv pob txha.

Raws li National Osteoporosis Foundation, ib ntawm ob tus poj niam uas muaj hnub nyoog tshaj 50 xyoos yuav muaj kev tawg vim yog pob txha pob txha tsawg (lossis pob txha txha).

Kev cob qhia lub zog feem ntau pom zoo raws li txhais tau tias txhawm rau txhim kho pob txha ntxhia pob zeb thiab tiv thaiv kev mob pob txha. Ib txoj kev tshawb fawb luam tawm hauv Phau Ntawv Xov Xwm Kev Noj Qab Haus Huv thiab Hnub Nyoog tau qhia tias ntxiv cov creatine ntxiv rau kev cob qhia tiv thaiv yeej ua rau cov pob txha pob zeb ntxhia ntau ntxiv piv rau kev qhia ua haujlwm nkaus xwb.

Qhov no ua haujlwm li cas? Kev cob qhia tsis kam ntxiv rau creatine ntxiv tau pom nyob rau hauv ntau cov kev tshawb fawb kom nce lean loj (cov leeg). Ntau cov nqaij ntshiv ntawm koj cov pob txha, uas muab lub zog zoo meej rau lawv kom muaj zog. Txawm hais tias koj nyob hauv koj li 20s thiab 30s, nws yeej tsis ntxov dhau los pib tsim cov pob txha muaj zog, noj qab nyob zoo los pab tiv thaiv cov pob txha pob zeb hauv av kom tsis txhob tshwm sim ntawm txoj kev.

Creatine ua rau koj muaj zog.

Yog tias koj xav saib thiab xav tias muaj zog hauv lub gym, creatine yog qhov chaw zoo pib. Cov pov thawj tshwm sim hauv Phau ntawv Journal of Strength & Conditioning thiab cov Phau ntawv Journal of Applied Physiology tau qhia tias ntxiv nrog creatine tuaj yeem txhawb lub zog.

Creatine txhim kho lub hlwb ua haujlwm.

Creatine ua haujlwm hauv lub hlwb zoo ib yam li nws ua haujlwm hauv koj cov leeg. Ob leeg siv creatine phosphate (PCr) ua lub zog. Thiab ib yam li koj cov leeg tau nkees tom qab ua haujlwm tawm, koj lub hlwb tuaj yeem ua rau qaug zog thaum lub sijhawm ua haujlwm ntawm lub hlwb xws li suav cov ntawv nthuav qhia thiab teeb tsa cov rooj sib tham. Hauv qhov kev nkag siab, creatine tsis yog tsuas yog muaj txiaj ntsig zoo rau koj kev tawm dag zog, tab sis kuj rau koj lub hlwb!

Tshawb nrhiav los ntawm Kev tshawb fawb Neuroscience tau qhia tias tsuas yog tsib hnub ntawm creatine supplementation tuaj yeem txo qhov qaug zog ntawm lub hlwb. Lwm txoj kev tshawb fawb luam tawm hauv Kev tshawb fawb lom pom creatine txhawm rau txhim kho ob qho kev nco lub sijhawm luv thiab kev txawj xav, tawm tswv yim nws siv raws li ob lub hlwb thiab kev txhawb nqa kev ua haujlwm!

Yog xav paub ntxiv txog kev noj zaub mov thiab tshuaj ntxiv, mus saib Nourish + Bloom Life app, pub dawb nrog kev yuav khoom ntawm nourishandbloom.com.

Kev Qhia Tawm: SHAPE yuav khwv tau ib feem ntawm kev muag khoom los ntawm cov khoom lag luam uas tau yuav los ntawm kev sib txuas ntawm peb lub xaib uas yog ib feem ntawm peb Kev Koom Tes Koom Tes nrog cov khw muag khoom.

Tshuaj xyuas rau