A cikin 'yan watannin, creatine ya sake zama mayar da hankali kan muhawarar jama'a da kimiyya, ciki har da Spain, saboda hauhawar cin sa da kuma tatsuniyoyi game da riƙe ruwaBayan hayaniyar, binciken da yawa na baya-bayan nan suna taimakawa bayyana waɗanne tasirin gaske ne kuma waɗanda ba haka bane, da kuma allurai waɗanda ke da ma'ana dangane da manufar.
Abubuwan da aka tara sun nuna cewa Creatine yana inganta aikin aiki da tsarin jiki Lokacin da aka haɗa shi da horarwa mai ƙarfi, yana iya ba da fa'idodin fahimi a cikin takamaiman mahallin. Sai dai masana sun yi gargadin cewa Ba ya maye gurbin hutu, abinci mai gina jiki, ko motsa jikikuma ya kamata a hada amfani da shi tare da shawarwarin kwararru.
Shin yana haifar da riƙewar ruwa ko kumburi? Abin da bayanai ke nunawa
Wani bita wanda yayi nazarin gwaje-gwaje goma sha biyu tare da manya waɗanda aka horar da ƙarfin da aka lura yana raguwa a cikin adadin kitsen jiki tare da inganta yawan kitse mara kitse"Ruwan ruwa" mai tsoro ba saboda kumburin subcutaneous: shi ne intracellular hydration wanda ke inganta aikin tsoka da farfadowa.
A haƙiƙa, binciken da ke tsakanin makonni 5 zuwa 10 ya nuna hakan Babu ci gaba mai dorewa a cikin jimillar ruwan jikiA daidaitattun ka'idoji (misali, 5 g/rana na makonni huɗu) Ba a sami wani gagarumin canje-canje a cikin ruwa na cikin salula ko na waje baWannan ya musanta ra'ayin "kallon kumbura" saboda riƙewar waje.
Sashi: na daidaitattun shawarwarin 5 g kowace kilogram
An haifi shahararren "5g a rana" daga Nazarin daga 90s ya mayar da hankali kan jikewar tsoka a cikin samariTun daga wannan lokacin, wannan adadi ya zama sananne, kodayake bincike na yanzu yana binciken gyare-gyare bisa manufa, shekaru, abinci, da matakin aiki.
Binciken labari ya nuna cewa, don dalilai na duniya, yana iya zama da amfani Ƙaddamar da adadin zuwa kusan 0,1 g/kg/rana (misali, 7 g idan kuna auna 70 kg). An gudanar da bincike kan lafiyar kashi a cikin tsofaffi. kadan mafi girma matakan (≈0,14 g/kg), yayin da a matakin kwakwalwa ana sarrafa ƙananan ƙofa ≈4 g/rana kuma mafi girma niyya allurai a cikin yanayi na matsanancin damuwa kamar rashin barci, ko da yaushe tare da hankali na asibiti.
A aikace, hanyoyi guda biyu amintattu da yaɗuwar sun kasance a wurin: ɗaya lokacin lodawa (≈0,3 g/kg/rana, a cikin allurai da aka raba sama da kwanaki 5-7) don ƙoshi da sauri, ko a ci gaba da cin abinci na 3-5 g / rana wanda ke kaiwa jikewa a hankali tare da ƙarancin rashin jin daɗi na narkewa.
Matasa da 'yan wasa: haɓaka amfani da jagororin aminci
Amfani tsakanin matasa 'yan wasa ya girma, tare da babban adadi a ciki maza masu shekaru 17-18Kodayake creatine monohydrate shine tsarin tare da ƙarin tallafin kimiyyaMasana sun nace da hakan Kulawa shine mabuɗin don guje wa kurakuran allurai da tsammanin rashin gaskiya.
Shaidu sun nuna an inganta a ƙarfi, iko da farfadowa lokacin da kari ya bi tsarin horon juriya da aka tsara. Duk da haka, yana da kyau a tuna da hakan Mafi yawan tasirin sakamako shine haɓakar nauyi na ɗan lokaci ta hanyar hydration na intramuscular, da sauransu Yana dawowa daidai lokacin da aka katse shan. ba tare da nuna kiba ba.
Manya manya da kwakwalwa: abin da muka sani har yanzu
Daga cikin tsofaffin tsofaffi, nazari na yau da kullum tare da mahalarta fiye da dubu sun gano cewa Creatine hade tare da horo ya inganta 1RM da rage yawan mai. Da bambanci, Ba a sami gagarumin canje-canje a cikin ma'adinan kashi baWannan sakamakon yana ƙarfafa ƙarin bincike a cikin fannoni kamar lissafi na kashi da amsa ga mafi girma allurai.
A cikin filin fahimi, bayanai akan makamashin neuronal suna tarawa. Gwajin da aka sarrafa a cikin mutane masu rashin barci lafiya sun ruwaito cewa Babban kashi mai girma ya inganta aiki akan gwaje-gwajen tunani. na sa'o'i da yawa, kodayake girman samfurin ya kasance ƙanana kuma tsarin bai dace da shi ba amfanin yau da kullun ba tare da kulawa ba.
Tatsuniyoyi na gama gari da abin da masana ke faɗi
Muryoyin da ke ba da labari a Spain sun yi watsi da ra'ayoyin da suka dage: Creatine baya lalata koda ga masu lafiya kuma baya haifar da gashi.kuma baya maye gurbin horo, abinci, ko hutawa. Sun kuma nuna cewa hydrates da tsoka cell maimakon haifar da riƙewar ruwa a matakin tsaka-tsakin.
Kuma ba "kwayar sihiri" ba ce ga kashi ko kwakwalwa: Baya, da kanta, baya juyar da koma bayan fahimi ko ƙara BMD kai tsaye.Ee, za ku iya. haɓaka sakamakon motsa jiki kuma suna nuna alamun ban sha'awa a cikin aikin fahimi, al'amuran da har yanzu ke kan binciken.
Shin wajibi ne don "zagayowar" creatine?
Littattafan da ke akwai baya buƙata shirye-shiryen hutu don kiyaye inganci ko aminci tare da daidaitattun allurai. Wadanda suka fi son tsayawa lokaci-lokaci suna iya yin hakan ta hanyar dadi ko shirin wasanniamma babu wani wajibci ga “zagayowar” gabaɗaya.
Kamar kowane kari, yana da kyau Kula da ruwa, juriya na narkewa, da dacewa da abinci (misali, rage cin abinci a cikin vegans), da kuma neman shawarar kwararru idan akwai cutar koda ko wasu yanayi.
Magana a Spain: daga dakin motsa jiki zuwa rayuwar yau da kullum
Sha'awar creatine ya yi tsalle daga fagen aiki zuwa lafiyar yau da kullun, tare da Mashahurin Mutanen Espanya da fitattun 'yan wasa yana bayyana rawar da yake takawa wajen farfadowa da kuzari. Bayan dakin motsa jiki, hawa matakala tare da ƙarancin gajiya ko maida hankali mafi kyau bayan kwanaki masu tsanani Waɗannan misalan fa'idodi ne waɗanda jama'a ke tantancewa.
Tunanin da aka fi maimaitawa a tsakanin ƙwararru yana da sauƙi: Na farko, ingantaccen tushe (horarwa, abinci mai gina jiki, da barci); to, idan ya dace, creatine kamar yadda karin kayan aiki tare da allurai da aka daidaita zuwa manufa da mahallin sirri.
Tare da mayar da hankali kan Turai da Spain, hoton na yanzu yana da hankali amma yana da kyau: Creatine monohydrate yana da aminci kuma yana da tasiri a cikin ingantaccen tsariBa ya ƙara yawan ruwan jiki a cikin dogon lokaci, da kuma tayi m amfani a cikin ƙarfi da jiki abun da ke ciki, tare da alƙawarin-ko da yake ba tukuna cikakke ba-layi a cikin fahimta da lafiyar kashi.