Creatine Best: whakaahuatanga, kaiwhakanao me te whakatauranga. I te mea pai: creatine pūmua ranei

Ki te rā, ko te rua o tino rongonui i muri i te pūmua waikuruwhatu ki kaitäkaro me te hunga katoa e arahi i te āhua kaha creatine. Tenei te tikanga e te tino mahi i te hua tona mahi ki te whakapiki ake i uaua papatipu. ngā kaiwhakanao rerekē o te creatine i roto i ratou ngä pänui mea e ratou hua - te pai i roto i te mākete ao. Kia tango o te titiro i ia kaiwhakanao me te hua momo, te matapaki ratou, ka whiriwhiri i te pai waitohu me te momo i te mea e tika ana ki te whakapai ake o koutou uaua. I muri i te katoa, tika tatou ki te whakamahi i anake te creatine pai!

whakaahuatanga hua General

synthesized Creatine te i roto i te moni iti i roto i te tinana tangata. I tua atu ki tenei moni, kaua nui i roto tona te i roto i te kai whero, rawa mīti. E ranea ana hoki mahi noa o te tinana tenei. Heoi, he tangata kei te mātātoa nei wāhi i roto i hākinakina, me te mahere ki te whakapiki ake i to ratou papatipu uaua, e kore te mea te reira nui. Noatia, i roto i tenei take, ko te mea e tika ana ki te whiwhi creatine atu. A e waiho te otinga tino pai te whakamahi o te creatine paura.

creatine

Creatine iho ko te kawe o ngā rōpū Phosphate i te uaua, reira whakarato ratou ki pūngao atu. Nä, he reira e taea ki te whakapiki ake i hohoro uaua pūngao, me te hanga uaua kaha me te ake roa. I tua atu, mau creatine wai i roto i te uaua, e tino whakatere ratou pākia me te ora. Fakatatau ki ai, tupu tere nga uaua, engari i te utu o te titiro wai atu pipiripia ka whakakiia.

Best uaua waea creatine

He whakahoki mārama ki tenei pātai ko te tino uaua no te mea i reira he huapai me ngā huakore o ia momo o creatine, e hanga te kōwhiringa o te pai i runga i te māngai tawhā katoa o te taea. Here te nuinga e ngā tawhā pērā i te viivii ore o te hua, ona tātai matū me te ahua o me tere mapulei. Ko tētahi atu take nui ko te utu o te creatine, rawa i roto i te taiao o nāianei. A, o te akoranga, te kounga o te hua. Fakatatau ki ai, tei tona whai huatanga i runga i te kaiwhakanao.

Ko te kaihanga pai o creatine

Ki te rā, te creatine pai hua taua kaiwhakanao rongonui rite Weider, Ultimate Nutrition, Scifit, Dymatize , Universal Nutrition, arotau Nutrition, Gaspari Nutrition , me te tini ke atu. Ēnei kaihanga taea tino whakawhirinaki, no te mea ratou i roa kï ratou i roto i te mākete o te kai tōtika hākinakina ao, a na reira haafaufaa ratou ingoa, me te kore e tukua te kounga rawakore o te hua. E mea pinepine rongo te pātai, he aha te mea te kamupene pai - kaihanga o creatine? Ia He etahi onäianei i roto i te hanga, na te mahi i roto i rite te mea te mea pai, e kore e taea. Kei raro ko te rārangi tauira o enei onäianei, a ka taea ki te whiriwhiri hoki ratou i te creatine pai koutou. Ko te whakatauranga Ka hoki kia aroaro i roto i te hawhe tuarua o te tuhinga.

Ngā momo o te creatine

I teie mahana, e matau ana tatou he rota o momo o creatine production. I te pae tino, e taea te wehea te reira ki puehu me capsules. Ngā rerekētanga i waenga i te āhua matū, e kore ratou e whai, engari ka taea e ia o enei puka wehe i te pai me ngā raruraru.

Paura creatine iti, i te wa ano e kore iho i roto i analogs kounga.

capsules Creatine ko atu watea, no te mea taea reira tātaitanga tika atu o te horopeta e kore hiahia kia rewa ki roto i te wai. Ko te rerekētanga matua o tenei puka ko tona utu tika tiketike.

tawhiti e te taua tātai matū te momo matua o pūhui:

• monohydrate Creatine - te puka tino noa, me te na'ina'i.
• malaat Creatine.
• tartrate Creatine.
• succinate Creatine.
• Mixed - ngā reira katoa o te runga ake.

Whakatau he aha e waiho te pai i roto i creatine whakaaetia, he reira pai ki te ake, e hāngai ana i runga i nga painga whakaratohia me ngā huakore o te matū rerekē me ngā puka tinana. I roto i te meka, te nuinga o te paearu matua i roto i tenei kōwhiringa he manakohanga whaiaro, me te, o te akoranga, utu.

creatine whakatauranga

Ka rite ki kua kī i runga ake, tīpako i te creatine pai hoki whakaurunga papatipu he uaua. Otiia, i reira te whakatauranga rongonui, i te mea utu whakapono. Tenei, o te akoranga, ka āwhina i ki a koe te whiriwhiri hoki ratou i te creatine pai. sostayalyayut te tikanga Whakatauranga i runga i te maha o hoko o te hua. Ko te tino rongonui ko te paetukutuku whakatauranga American Bodybuilding.com i te ao o te hapori bodybuilding. Ko te aha i roto i te tuhinga whakaratohia he runga 10 creatine pai i runga i te putanga o te rauemi, rite o Oketopa 2016:

1. Platinum 100% Creatine i MuscleTech
2. Micronized Creatine Paura e arotau Nutrition
3. Uaua C-HCl arai Creatine HCl i Kaged
4. Sports con-CRET i ProMera
5. Sports Best Creatine e BPI
6. Creactor i MuscleTech
7. Creatine + e EVLUTION NUTRITION
8. Creatine Micronized e Bodybuilding.com Foundation Series
9. Creatine Monohydrate i RSP Nutrition
10. Pūtau TECH-e MuscleTech

Me pēhea te ki te whakamahi i creatine?

nuinga whakamahi kaitäkaro Ngaio rua matua fariiraa iahiko creatine - preloads ranei kahore reira. Hoki i whakaoho te whakamahi o te creatine te i roto i te te wai wai huka i ranei, me waiho te wai he rota, a me tika kia reira reka, mai te wāhi nui i roto i te waka o te creatine ki uaua nui taiāki, tukua nei i roto i ngā rahinga nui ïa i roto i te whakautu ki te rōpū o reka.

Ki te whakatau koe ki te whawhai, na kia tuatahi koe whakamahi o te 20 g ia ra, wehea ki te 4 wahi ia. I muri i te wiki pau 2-3 karamu ia ra. Kai o te creatine mo te marama, a ka tukua te receptors uaua okioki mo te 3-4 wiki, kia e taea e ratou te wātea.

Te kore te tikiake pau 5 karamu o creatine ia. I te ra o te whakangungu, inu ai i muri tonu i te reira. I te ra o ngā mahi free, inu i te reira i roto i te ata, te taenga atu ano koutou ake ara. I roto i tenei take, te auau, ko te pā ana ki 2 marama. Na e hoatu tou tinana he okiokinga mo te 3-4 wiki.

contraindications taea

pānga te taha o te creatine kihai i kitea tetahi, engari i reira e te tahi mau mate i roto i nei e kore te mea e minaminatia te whakamahi o tenei hua. Hei tauira, asthmatics tenei taonga ka taea e meinga mate pāwera, na te iwi nei tāutuhia te mate, e kore te mea e tika ana ki te whakamahi i te reira. Atoa, e kore te mea e tika ana ki te whakamahi i iti creatine, me te tangata he i tetahi ate me te tākihi mate nui. Tino taea creatine onge meinga korere, engari hohoro haere reira ki runga ki te wā, me te kore e hoki mai. Ko hoki reira e minaminatia ki te whakamahi i creatine mō wahine hapu, me te i roto i te hohipera, ka rite ki ona pānga i runga i te kukune he mohiotia ki te rā. Kaua e wareware e i roto i creatine kore e tūtohu supplementation ki te inu waipiro me te kawhe rite dehydrate ratou te tinana, me te kore e hoatu i te reira ki te mahi noa.

Creatine me te pūmua - āhuatanga whakatairite

A ani i te pātai, he aha te mea pai - creatine pūmua ranei, te reira rite tono nei te mea kaha - Batman te Terminator ranei, rite kei tino rerekē i roto i te āhua i enei hua, me e hiahiatia ana mō ngā take rerekē. Ko te aha ki te mana whiriwhiri te momo o te hākinakina ko reira e tika ana ki to koutou ūnga anake. Ki te hiahia koe ki te riro papatipu uaua hiroki, he reira e minaminatia ki te whakamahi i tahi te pūmua, me te creatine. e kore e bodybuilders ngaio i roto i whakamaroke te tikanga whakamahi i te pūmua rite kei reira he nui etahi o te warowaihā, i kia pā te āhua whakataetae i roto i te heke mai. Na reira, i roto i te taahiraa whakamaroke te reira tūtohutia creatine anake me te pūmua waikawa whakakapi amino. Hoki, kia whakamahi i te taahiraa whakamaroke hydrolyzate kounga teitei, no te kahore te mea nui te pūmua i roto i to koutou kai. e kore e tenei pūmua i roto warowaihā ngaungau hohoro nui. Ko tōna drawback anake - ko āhua nui te utu.