Creatine da beta-alanine: abin da kowannensu yake yi

Ana yawan ambaton creatine da beta-alanine a numfashi guda, ko da yake suna da ayyuka dabam dabam. Ɗaya yana taimakawa da gajeren lokaci na fashewa, ɗayan kuma yana taimakawa da waɗanda suke ƙonewa kuma suna da minti ɗaya ko biyu. Ga abin da kowannensu yake yi, da kuma yawan kuɗin da za a ɗauka, kuma idan ka sayi kowanne, ɓata kuɗi ne.

Abin da creatine ke yi

Ana adana creatine a cikin tsoka a matsayin phosphocreatine kuma yana aiki azaman ajiyar sauri don sake gina ATP. Wannan tsarin yana dauke da na farko 6 zuwa 10 seconds na wani ƙoƙari. Idan an cika ajiyar, abubuwa biyu suna inganta: Maimaitawa na ƙarshe na saiti ya fi kyau, kuma hutawa tsakanin saiti ya isa cewa saiti na gaba bai fadi ba.

A aikace wannan yana da mahimmanci idan kun yi squat 5x3 a 85% na 1RM, ku jawo 4x5 deadlifts, gudu 20 zuwa 40 mita sprints, ko yin wani abu inda saitin ya ƙare kafin ku sami numfashi mai kyau. Ainihin sakamako a cikin bincike ne wajen 5 zuwa 15% fiye da jimlar girma a kan 6 zuwa 12 mako block, wanda ga mafi yawan mutane nuna sama kamar yadda biyu karin kilo a kan mashaya bayan watanni biyu ko uku, ba a matsayin wani dare canji.

Creatine kuma yana jan ruwa zuwa cikin ƙwayoyin tsoka. A cikin makonni na farko sikelin ya tashi. 0.8 zuwa 2 kgKa yi tunani . Wannan ba kitse ba ne kuma ba kumburi ba ne a ƙarƙashin fata, amma idan ka auna kanka kowace safiya yana taimaka maka ka san inda tsalle ya fito.

Abin da beta-alanine ke yi

Beta-alanine wani abu ne na gina carnosine, kuma carnosine wani abu ne mai kwakwalwa wanda yake shafan hydrogen ions a cikin tsoka. Wadannan ions suna tarawa idan ka yi aiki na dogon lokaci kuma da karfi sosai har abubuwa su fara konewa. Don haka beta-alanine ba ya yin wani abu don sau uku mai nauyi, kuma wani abu don kokarin da ya wuce kusan 60 seconds zuwa minti 4Ka yi tunani .

A bayyane: jerin maimaitawa 20 zuwa 25, tsakanin 60 zuwa 90 seconds, gudu na mita 400, mita 500 zuwa 2000 a kan mai motsa jiki, ko kuma minti uku na motsa jiki. Sakamakon yana da gaske amma mai tawali'u, a kusa da 2 zuwa 3% ingantawa a cikin wannan taga lokaci. Wannan ya nuna maimaitawa guda biyu ko biyu a cikin saiti na 20, ko kuma 'yan seconds daga 400. Ba kome ba, amma ba ma wani juyi ba.

Yin amfani da shi, ba tare da yin tunani ba

Ƙarfin halitta

• 3 zuwa 5 grams kowace rana, kowace rana, har da ranakun hutu. Ga wani mai nauyin kilo 70 zuwa 90 wannan kusan cokali ɗaya ne.
• Ana ɗaukar kaya a kan zaɓi: 20 g kowace rana zuwa kashi 4 na 5 g na 5 zuwa 7 days, sannan kuma zuwa 5 g. Ka tsallake loading kuma ka kai ga wannan saturation a cikin makonni uku zuwa hudu.
• Lokaci ba shi da muhimmanci. Daidaitawa tana da muhimmanci. Rashin shan magani sau ɗaya a mako ba ya canza kome.
• Ba shi da tushe a yi tafiya a kan babur har wata guda. Idan ka daina shan magani, sai ka daina shan magani bayan mako uku ko huɗu.
• Yi amfani da monohydrate. Sauran siffofin suna da tsada sosai ba tare da wani amfani ba.

Beta-alanine da kuma sauran kwayoyin halitta

• Daga 3.2 zuwa 6.4 grams kowace rana, raba cikin allurai na 0.8 zuwa 1.6 g, sau uku ko hudu a rana.
• Yana daukan 4 zuwa 12 makonni Don kar karnosin ya tashi sosai. Ƙari ɗaya kafin horo ba ya kawo wani sakamako.
• Jiki a fuska, wuyansa da makamai (paresthesia) yana bayyana a kashi sama da 800 zuwa 1000 mg a lokaci guda, yana farawa cikin mintuna 15 zuwa 20 kuma yana wucewa cikin mintuna 30 zuwa 60. Ba shi da daɗi, ba shi da haɗari. Raba kashi a cikin ƙananan ƙananan ko amfani da nau'i mai tsawo.

Wanne ne kuke bukata?

1. Horar da ƙarfi, ɗagawa, gudu, wasanni tare da gajeren gudu creatine. creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat creat Beta-alanine ba ya yin kusan komai a nan.
2. Ƙungiyar jiki tare da saiti na 8 zuwa 15 creatine da farko, beta-alanine mai amfani add-on idan kun gudu dogon sets da saukad da sets sau da yawa.
3. CrossFit, wasanni na yaki, yin iyo, 100 zuwa 400 m iyo, keke tare da maimaita kai hari duka suna da ma'ana, saboda waɗannan suna haɗuwa da fashewar fashewa tare da dogon fashewa.
4. Jimiri fiye da minti 10 babu wanda zai motsa sosai. Abincin carbohydrate, ruwa da kuma shirye-shirye suna yanke shawara.

Idan kana zaɓar ɗaya ne kawai kuma ba za ka iya yanke shawara ba, ka ɗauki creatine. An yi bincike sosai a kan wannan, kuma ba shi da tsada sosai.

Za ka iya ɗaukar duka biyun?

Haka ne, kuma babu wata mummunar hulɗa da aka sani. Suna aiki akan tsarin biyu daban, don haka ba su haɗuwa. Hanyar da ta fi dacewa ita ce a gabatar da ɗaya a lokaci ɗaya, aƙalla mako huɗu a tsakanin su, don ku san abin da ya yi abin da ya yi. Ka fara duka biyu a rana ɗaya kuma idan wani abu bai yi maka daɗi ba, ba ka san wanda za ka ɗora wa laifi ba.

Abin da babu wanda ya gyara

Abubuwan da ke cikin abinci suna aiki ne a saman dala, ba a kasa ba. Idan ka yi barci na sa'o'i 5, ka ci 0.8 g na furotin a kowace kilogram na nauyin jiki, kuma ka ɗaga kaya iri ɗaya har tsawon watanni uku, creatine da beta-alanine sune hayaniya na lissafi. Rufi na baya Barci na awa 7 zuwa 9da kuma 1.6 zuwa 2.2 g na furotin da kilogram da rana, da kuma wani shirin inda kaya zahiri ke hawa mako zuwa mako farko.

Lokacin da za ka je wurin likita

A cikin manya masu lafiya duka biyu suna jurewa da kyau a cikin allurai da ke sama, amma bincika tare da likita idan:

• Kuna da ciwon koda ko cutar hanta, ko kuma kun taɓa samun rage aikin koda.
• Kana shan magungunan hana hawan jini, magungunan hana ruwa, magungunan hana kumburi, ko kuma duk wani magani da aka ba ka.
• Kuna da ciki ko kuna shayarwa, ko kuma mutumin da yake shan shi yana da shekaru 18.
• Gwajin jini ya nuna karuwar creatinine. Creatine na iya kara yawan wannan ba tare da cutar koda ba, amma gaya wa likitanka cewa kana shan shi don haka sakamakon ba a kuskure ba.
• Kuna samun ciwon ciwo mai tsanani, kumburi, tashin zuciya, ruwan hoda mai duhu ko ciwon gefe bayan fara ƙarin.

Jin zafi daga beta-alanine a kanta ba dalili ba ne na yin alƙawari. Fashewa, wahalar numfashi ko kumburi, kuma nan da nan.

Gajerun bayanai

• Creatine yana aiki don ƙoƙari na ƙasa da dakika 10, beta-alanine don ƙoƙari na minti 1 zuwa 4.
• Ƙarfin halitta: 3 zuwa 5 g kowace rana, kowace rana, monohydrate, babu hawa keke. A 20 g kowace rana kaya ga 5 zuwa 7 days ne tilas.
• Beta-alanine: 3, 2 zuwa 6, 4 g kowace rana a kashi 0, 8 zuwa 1, 6 g, da kuma tsawon makonni 4 zuwa 12.
• Idan ka zaɓi ɗaya, creatine yana ba da tasiri mafi girma da abin dogara.
• Cutar koda, magani mai gudana, ciki ko karuwar creatinine a rahoton lab yana nufin likita da farko.