Creatine monohydrate: abin da yake yi, nawa za a sha, da kuma ko yana da daraja

Creatine monohydrate ne mai yiwuwa kawai kari inda bincike da kuma kwarewa a dakin motsa jiki mafi yawa yarda. Yana da daruruwan bincike a bayansa kuma yana biyan kuɗi ƙasa da abinci ɗaya na furotin a wata, duk da haka akwai rashin hankali da yawa da ke kewaye da shi da wasu mutane suke tsammanin mu'ujizai wasu kuma suna guje masa ba tare da dalili ba. Ga abin da yake yi, gram nawa kake bukata, da kuma wanda ba ya yi kome ba.

Abin da creatine ke yi a cikin tsoka

Don ƙoƙari na tsawon dakika 10 zuwa 15, kamar tsalle-tsalle mai nauyi, tsalle-tsalle, ko maimaitawa uku na ƙarshe na saiti, tsoka tana ƙone ATP da sauri fiye da yadda take iya samar da shi. Phosphocreatine shine ajiyar da ke sake gina wannan ATP a cikin sakan. Ƙara ƙarin yana ƙara yawan creatine a cikin tsoka da kashi 20 zuwa 40 cikin ɗari, dangane da yadda suka cika da farko.

Sakamakon yana da tsaka-tsaki, kuma wannan yana da mahimmanci: Creatine ba ya sa ka fi karfi da kansa. Yana ba ka damar yin maimaitawa ɗaya ko biyu a kowane saiti kuma ka dawo da sauri tsakanin saiti. A cikin makonni 12 wannan ya kai wasu dubban karin kilogiram na jimlar girma, kuma girma shi ne abin da ke sa ka fi karfi.

Adadin da za ka iya tsammani

• Ƙarfin: a matsakaita kashi 5 zuwa 10 cikin dari a kan matsakaicin maimaitawa guda a cikin manyan ɗagawa a cikin makonni 8 zuwa 12, idan aka kwatanta da horo guda ba tare da creatine ba.
• Masu gabatarwa: yawanci 1 zuwa 2 karin maimaitawa a saiti na 8 zuwa 12, mafi lura a cikin saiti na biyu da na uku.
• Ƙananan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo kusan 1 zuwa 2 kg na karin tsoka a cikin watanni uku, ba tare da ruwa ba.
• Nauyin nauyi: da 0.5 zuwa 2 kg a cikin kwanaki 7 zuwa 14 na farko, mafi yawa ruwa a cikin ƙwayoyin tsoka.
• Abin da ba ya yi: ba zai taimaka maka ba a lokacin da kake tafiya kilomita 10, ba ya ƙone kitse, kuma ba ya gyara adadin kuzari.

Sashin: hanyoyi biyu, makoma ɗaya

Hanyar da take da jinkiri

3 zuwa 5 grams kowace rana daga rana ta farko, kowace rana. Ƙashin jikinka zai cika cikin kwanaki 21 zuwa 28. Babu wata illa, kuma ga yawancin mutane wannan shi ne abin da kuke bukata.

Hanyar da ake kira saurin kaya

20 grams a rana raba zuwa kashi 4 na 5 grams na kwanaki 5 zuwa 7, sannan rage zuwa 3 zuwa 5 grams. An cika sati a cikin mako guda maimakon wata daya. Farashin shine mafi girman damar kumburi da kumburi a cikin 'yan kwanaki na farko, saboda gram 20 a lokaci ɗaya yana da yawa ga hanji.

Idan kana son a daidaita shi zuwa nauyin jiki: Load yana da kimanin 0.3 g da kilogram (90 kg yana da kimanin 27 g a rana) da kuma kulawa yana da kimanin 0.03 g da kilogram (90 kg yana da kimanin 3 g). A aikace 5 g kowace rana yana da yawa har ma a 100 kg.

Lokaci da abin da za a dauka tare da shi

Lokaci shine tambaya mafi girma a nan. Creatine yana aiki ta hanyar shaguna masu ƙoshin lafiya, ba bugun jini ba, don haka abu daya da ke da mahimmanci shi ne cewa ka dauki shi. Idan kana son iyakar gefen, nazarin ya fi dacewa da shan shi bayan horo tare da abinci mai dauke da carbohydrates da furotin.

• Haka kuma a ranakun hutawa, gram 3 zuwa 5.
• Ba ka bukatar ka yi tafiya da keke. Matsayin ya koma asalinsa cikin makonni 4 zuwa 6 bayan ka daina ko ta yaya.
• Ka rasa rana guda kuma babu abin da ya faru. Kada ka yi ninki biyu a rana mai zuwa.
• Kofi ba ya kawar da creatine. Wannan labarin ya fito ne daga binciken daya da aka yi a shekarar 1996 wanda aka yi amfani da maganin kafeyin mai yawa kuma ba a taba maimaita shi ba.
• Monohydrate shine nau'in da aka yi nazari. Siffofin da suka fi tsada, HCl, ethyl ester, buffered, ba su doke shi ba a cikin kwatancen kai-da-kai.

Wanda ba ya yin komai a gare shi.

Kimanin kashi 20 zuwa 30 cikin dari na mutane ba su amsa ba: kantunan su sun riga sun kusan cika, don haka babu wani wuri don girma. Mafi yawan amsawa yawanci daga masu cin ganyayyaki da masu cin ganyayyaki ne, tunda creatine na abinci kusan gabaɗaya daga nama da kifi ne, kusan gram 1 zuwa 2 a kowane gram 450 na nama mara kyau. Idan bayan makonni 6 zuwa 8 na amfani da daidaito da kuma horo na daidaito ba ku ga wani canji a kan sikelin ko a cikin aikinku ba, tabbas kuna cikin wannan rukuni kuma babu ma'ana a tura shi.

Tsaro ba tare da tsoro ba

A cikin manya masu lafiya, an bi da allurai na 3 zuwa 10 grams kowace rana a cikin nazarin har zuwa shekaru 5 ba tare da alamar cutar koda ko hanta ba. Ƙarƙashin jiki da rashin ruwa ba gaskiya ba ne; bincike da aka yi a kan 'yan wasa da suke motsa jiki a lokacin zafi ya nuna cewa ba su da bambanci ko kuma suna shan ƙwari sosai.

Wani abu mai amfani: creatine yana kara yawan creatinine a cikin jini da kashi 10 zuwa 20 cikin dari. Wannan wani abu ne na lalacewa, ba lalacewar koda ba. Idan kuna zuwa aikin gwaji, gaya wa likitan ku cewa kuna shan creatine, in ba haka ba kuna iya ƙare da gwajin da ba dole ba.

Game da asarar gashi, akwai wani bincike na shekara ta 2009 a kan 'yan wasan rugby 20 da suka lura da karuwar DHT. Ba a taɓa auna ainihin asarar gashi ba kuma ba a taɓa maimaita sakamakon ba. Wannan ba tabbaci ba ne na kome, amma idan ka san cewa kana da irin wannan matsalar a iyalinka, yanzu ka san abin da ya sa.

Lokacin da za ka je wurin likita

• Kuna da cutar koda, koda ɗaya, ko ciwon sukari tare da rikitarwa na koda: ka tambayi kafin ka fara.
• Kana shan magunguna da ke sa ƙanƙarar ƙanƙara, kamar su NSAIDs da wasu magungunan hana fitsari da kuma magungunan hana kamuwa da cuta.
• Mai ciki da shayarwa, ko duk wanda bai kai shekara 18 ba, inda bayanai ba su da yawa kuma kiran ya shafi likita.
• Kuna samun kumburi, raguwar fitsari, ciwon gefe, ko ciwon haushi mai tsanani: tsaya da kuma samun duba.
• Sakamakon karatun ku na creatinine ko eGFR ba daidai ba ne kuma ba ku san dalilin ba: Kafin ka ci gaba da yin aiki, ka ambata ƙarin.

Shin ya cancanci hakan?

E, amma sai bayan an kafa abubuwa na asali. Tsarin shine barci na awa 7 zuwa 9, gram 1.6 zuwa 2.2 na furotin a kowace kilogram na nauyin jiki, motsa jiki sau 3 zuwa 4 a mako tare da ci gaba da ka rubuta, sannan kuma kari. Creatine kusan kashi 5 ne na sakamakon, ba kashi 50 ba. Wani tub na gram 300 yana ba ku allurai 60 na gram 5, don haka watanni biyu, wanda ya sa ya zama abu mafi arha a cikin dukan tattaunawar.

Gajerun bayanai

• 3 zuwa 5 grams na monohydrate kowace rana, ba tare da yin keke ba; load tare da 20 g kowace rana don kwanaki 5 zuwa 7 kawai idan kuna cikin sauri.
• Yi tsammanin 1 zuwa 2 karin maimaitawa a kowace saiti da 1 zuwa 2 kg na nauyin nauyi a cikin watanni uku, ba canji ba.
• Sikeli ya tsallake 0.5 zuwa 2 kg a cikin makonni biyu na farko daga ruwa a cikin tsoka, ba mai ba.
• Lokaci ba shi da muhimmanci, kuma monohydrate ne kawai hanyar da za a biya.
• Kashi na koda mai lafiya ba matsala ba ne; cututtukan koda, ciki, ko kasancewa a ƙarƙashin shekara 18 yana nufin likita ne ya fi muhimmanci.