Puas yog Creatine tag sijhawm?

Zoo Siab

• Yuav ua li cas creatine ua haujlwm?
• Ntev npaum li cas tus creatine yuav kav ntev?
• Muaj caij nyoog creatine yuav ua rau koj mob?
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Creatine yog ib qho muaj txiaj ntsig zoo kawg, tshwj xeeb tshaj yog ntawm cov neeg ncaws pob, cov cuab yeej tawm dag zog, thiab cov neeg nyiam dag zog.

Kev tshawb fawb pom tau tias nws tuaj yeem txhawb nqa qoj ib ce, lub zog, thiab cov leeg kev loj hlob, nrog rau muaj lwm cov txiaj ntsig kev noj qab haus huv, xws li kev tiv thaiv tiv thaiv ntau cov kab mob neurological (,,).

Txawm hais tias nws tau xav tias muaj kev nyab xeeb rau haus, koj yuav xav paub hais tias creatine tas sijhawm thiab siv tau dhau ntawm nws hnub tas sij hawm.

Cov ntawv sau piav qhia no yuav ua li cas creatine ua haujlwm, yog tias nws tas sij hawm, thiab seb kev noj creatine uas tsis muaj hnub nyoog yuav ua rau koj muaj mob.

Yuav ua li cas creatine ua haujlwm?

Cov tshuaj pabcuam Creatine ua haujlwm los ntawm kev ua kom koj lub cev nqaij ntshiv phosphocreatine khw muag khoom - daim ntawv khaws cia ntawm creatine ().

Thaum koj lub zog tseem ceeb - koj lub khw muag adenosine triphosphate (ATP) - qaug zog, koj lub cev siv nws cov phosphocreatine khw muag khoom los ua ATP ntau dua. Qhov no pab cov neeg ncaws pob nyuaj rau kev mus ntev, nce qib anabolic hormones, thiab aids cell signaling, ntawm lwm cov txiaj ntsig ().

Muaj ntau hom creatine muaj nyob, suav nrog:

• kev tsim tawm monohydrate
• creatine ethyl ester
• kev tsim tawm hydrochloride (HCL)
• creatine gluconate
• ua tib zoo creatine
• kua creatine

Txawm li cas los xij, cov ntaub ntawv uas muaj ntau hom thiab tshawb fawb zoo yog creatine monohydrate.

Creatine pab txhim kho kev ua tau zoo, pabcuam kev loj hlob ntawm cov leeg, thiab muaj ob peb lwm yam txiaj ntsig. Nws ua haujlwm los ntawm kev nce koj lub khw muag khoom phosphocreatine, uas pab ua rau ATP - koj lub cev lub zog loj.

Ntev npaum li cas tus creatine yuav kav ntev?

Txawm hais tias feem ntau cov khoom siv creatine teev cov hnub tas sij hawm uas yog nyob rau hauv 2-3 xyoos ntawm cov khoom lag luam ntau lawm, kev tshawb fawb qhia tias lawv tuaj yeem siv sijhawm ntev dua li ntawd ().

Hauv kev ua tshwj xeeb, creatine monohydrate hmoov yog qhov ruaj khov heev thiab tsis zoo li qhov tawg rau hauv nws cov khoom pov tseg - creatinine - dhau sijhawm, txawm tias thaum kub siab.

Creatine uas tau hloov mus ua creatinine yog ntau yam muaj zog thiab tsis zoo li yuav muab cov txiaj ntsig zoo ib yam (,).

Piv txwv li, kev tshuaj xyuas ntawm kev tshawb pom pom tias creatine monohydrate hmoov tsuas pom cov paib pom tseeb ntawm qhov tawg tom qab ze li 4 xyoo - txawm tias thaum khaws cia ntawm qhov kub siab txog 140 ° F (60 ° C) ().

Yog li, koj cov creatine monohydrate ntxiv yuav tsum tsawg kawg 1-2 xyoos dhau hnub tas sij hawm yog tias nws tau khaws cia rau qhov chaw txias thiab qhuav.

Piv nrog creatine monohydrate, lwm cov ntawv ntxiv ntawm no ntxiv, xws li creatine ethyl ester thiab tshwj xeeb tshaj yog cov kua creatine, tsis tshua ruaj khov thiab feem ntau yuav tawg sai dua rau hauv creatinine tom qab hnub tas sij hawm ().

Thaum khaws cia rau hauv qhov chaw txias, qhuav, kev tsim cov tshuaj monohydrate yuav tsum siv sijhawm tsawg kawg 1-2 xyoos dhau ntawm lawv cov hnub tas sijhawm. Lwm hom kev creatine, xws li kua creatine, yuav tsis siv sijhawm ntev dhau lawv cov hnub tas sij hawm.

Muaj caij nyoog creatine yuav ua rau koj mob?

Feem ntau, creatine tau zoo kawm thiab suav hais tias muaj kev nyab xeeb los haus ().

Muab hais tias creatine monohydrate ruaj khov heev, nws muaj peev xwm yuav kav ntev dua ob peb xyoos dhau hnub uas tas sij hawm thiab yuav tsum tsis txhob ua rau muaj kev phiv ntau yam tsis xis nyob.

Thiab, nws tseem ceeb heev kom nco ntsoov tias creatine uas tau rais los ua clumpy yuav tsis tas. Txawm tias nws yuav dhau los ntawm qee qhov dej noo, nws zoo tag nrho kom haus. Nws yuav tsum muaj hwj chim thiab yog qhov tsis zoo ua rau koj muaj mob.

Uas tau hais tias, yog tias koj tus tub ntawm creatine tau tawm sab hauv ob peb hnub ntawm chav tsev kub los yog raug rau cov kua kom raug, nws yuav plam potency ().

Tsis tas li ntawd, txawm hais tias cliney creatine yog qhov zoo rau kev haus, yog tias koj pom tias koj creatine tau hloov pauv xim, tsim muaj tus ntxhiab tsw, lossis qab qab nws, nws yog qhov zoo tshaj kom tsis txhob noj.

Cov kev hloov zoo li no yuav qhia tau tias muaj cov kab mob tab sis tsis tshua muaj tshwm sim ib txwm muaj, tshwj tsis yog tias cov khoom noj tau tso tseg tau qhib rau ntau hnub ntawm chav sov.

Muab hais tias creatine yog qhov pheej yig, yog tias koj muaj kev txhawj xeeb txog kev noj creatine uas tas sij hawm, koj tuaj yeem yuav cov tub tshiab kom muaj kev thaj yeeb nyab xeeb.

Creatine uas dhau los tas nws lub hnub tas sij hawm tsis zoo li yuav ua rau koj mob. Vim tias nws pheej yig heev, yog tias koj muaj kev txhawj xeeb, koj tuaj yeem yuav cov tub tshiab kom muaj kev thaj yeeb nyab xeeb.

Hauv qab kab

Creatine yog ib qho ntawm cov khoom siv kis las tshaj plaws thoob ntiaj teb.

Feem ntau hom kev siv ua yeeb yaj kiab - creatine monohydrate - yog qhov tshwj xeeb ruaj khov thiab tuaj yeem nyob rau ob peb xyoos dhau hnub uas tas sij hawm tsis dhau hnub tsis poob.

Tsis tas li ntawd, creatine dhau los txog hnub tas sij hawm nws muaj kev nyab xeeb rau haus thiab tsis ua rau muaj kev phiv yog tias nws tau khaws cia kom zoo rau hauv qhov chaw txias thiab qhuav.

Yog tias koj xav nyob hauv kev sim creatine lossis xav tau ntxiv rau koj lub khw muag khoom, koj tuaj yeem nrhiav tau yooj yim ntau hom hauv cov khw tshwj xeeb thiab online.