Best Creatine: tsananguro, vanogadzira Rating. Ndezvipi zviri nani, creatine kana mapuroteni

To musi, creatine ndiyo yechipiri zvikuru nevanhu pashure whey mapuroteni kuti vatambi vose vaya vanotungamira chinoshingaira mararamiro. Izvi zvinoreva kuti chigadzirwa ari kuita basa rayo kuwedzera kwetsandanyama. Vagadziri Akasiyana creatine mu zvokushambadza dzavo vanoti chigadzirwa kwavo - dzakanakisisa mumusika nyika. Ngatitorei vanyatsoona neimwe kambani uye chigadzirwa mhando, kurukura navo uye sarudza zvakanaka muchiso uye mhando kuti anokodzera kuvandudza tsandanyama dzako. Pashure pezvose, tinokodzera kushandisa chete yakanakisisa creatine!

General chigadzirwa tsananguro

Creatine iri synthesized riri shoma mumuviri womunhu. Kuwedzera kune izvi pane zvizhinji rayo zviri mu tsvuku nyama, kunyanya nyama. Izvi kwakakwanira dzose kushanda muviri. Zvisinei, mumwe munhu anenge kuitika mumitambo uye anoronga kuwedzera zvavo kwetsandanyama, hazvina kukwana. Sezvingatarisirwa, muchiitiko ichi zvakakosha kuwana mamwe creatine. Uye Zvakanyanya Kunaka Panguva Yepamuviri mhinduro yaizova kushandisa creatine upfu.

creatine

Creatine pachahwo mutakuri mapoka phosphate ari tsandanyama, nokudaro achivapa mamwe simba. Saka, zviri kukwanisa kukurumidza kuwedzera tsandanyama simba uye kuti tsandanyama dzakasimba uye zvakawanda vafuke. Uyezve, creatine anoramba mvura tsandanyama, iyo inokoshesa Inowedzera muviri wavo uye kupora. Saizvozvowo, tsandanyama vanokura mhanyisa, asi tichiregeredza emura Kutarira zvikuru akabvarura uye mukaguta.

Best creatine raundi mhasuro

A mhinduro yakajeka yomubvunzo uyu zvakaoma nokuti pane zvakanakira uye zvakaipira chimwe nechimwe mhando creatine, izvo zvinoita kusarudzwa akanakisisa vose parameters mumiririri zvisingabviri. Pano ari hunodzorwa parameters dzakadai wakachena chigadzirwa, ayo makemikari payakavakirwa uye chimiro uye kugona nokukurumidza. Chimwe chinokosha ndechokuti mari creatine, kunyanya mune ano ezvinhu. Uye, chokwadi, kunaka chigadzirwa. Saizvozvowo, Kugona kwaro kunobva mugadziri.

The yakanakisisa Vanoburitsa creatine

Pari, yakanakisisa creatine yakabereka zvakadai vagadziri yakakurumbira kufanana Weider, Ultimate Nutrition, Scifit, Dymatize , Universal Nutrition, Optimum Nutrition, Gaspari Nutrition , uye vamwe vakawanda. vaburitsi izvi chinogona kuvimbana, nekuti havana refu nekusimba pachavo munyika pamusika yemitambo zvokudya, uye saka kukoshesa mukurumbira wavo uye usarega varombo kunaka chigadzirwa. Kazhinji vanzwa mubvunzo, chii yakanakisisa kambani - akaigadzira creatine? Mumwe ane zvimwe nuances mukurima, saka basa chaizvo chii nani, hazvibviri. Below ndozvakanga mazita nuances izvi, uye uchakwanisa kusarudza pachavo zvakanaka creatine. The Rating vacharoverwa dzaitaurwa yechipiri yezana nyaya.

Huripo siyana creatine

Nhasi tinoziva zvakawanda siyana creatine kugadzirwa. Panyama, unogona kukamurwa upfu uye capsules. Kusiyana pakati makemikari hunhu, havana, asi mumwe nomumwe siyana izvi zvinogona kusiyanisa zvayakanakira nezvayakaipira.

Weupfu creatine isingadhuri, panguva iyoyo haana vakaderera unhu analogs.

Creatine capsules yamunenge, nokuti anobvumira kukarukureta yakarurama pamusoro dose haafaniri zvazvichanyungudutswa mvura. The chikuru zvakaipira fomu iri kwayo kumbonyanya kudhura.

By akadaro makemikari inonyatsoita iri oga mhando chikuru yeimwe:

• Creatine monohydrate - rakajairika uye yakachipa pashiri chimiro.
• Creatine malaat.
• Creatine tartrate.
• Creatine succinate.
• Mixed - rinosanganisira zvose pamusoro.

Sarudza chii chichava chakanakisisa pakati creatine serinokosha zvakanakisisa neImba, inobva zvakapa zvakanakira nekuipira zvakasiyana zvemakemikari uye mumuviri siyana. Kutaura zvazviri, kazhinji huru yokuona mune sarudzo iyi ndivo zvatinoda uye Chokwadi, mutengo.

Rating creatine

Sezvo kare akataura pamusoro, sarudza zvakanaka creatine kuti vakawanda muchiuto kwakaoma. Kunyange zvakadaro, pane mukurumbira ratings, izvo zvinokosha vanotenda. Izvi, Chokwadi, kuchakubatsira kusarudza pachavo zvakanaka creatine. Rating sostayalyayut Kazhinji nhamba kutenga ane chigadzirwa. Kupfuura mukurumbira ndivo American ratings Bodybuilding.com websites munyika mukusimbisa muviri munharaunda. Ndokusaka munyaya akagovera pamusoro 10 creatine akanakisisa pamusoro shanduro zvekuvaka, vachimuenzanisa October 2016:

1. Platinum 100% Creatine kubva MuscleTech
2. Micronized Creatine Powder kubudikidza Optimum Nutrition
3. Muscle C-HCl Patented Creatine HCL kubva Kaged
4. Mitambo CON-CRET kubva ProMera
5. Sports Best Creatine kubudikidza BPI
6. Creactor kubva MuscleTech
7. Creatine + pedyo EVLUTION KUNOVAKAMUVIRI
8. Micronized Creatine kubudikidza Bodybuilding.com Foundation Series
9. Creatine Monohydrate kubva RSP Nutrition
10. Cell-Tech kubudikidza MuscleTech

How kushandisa creatine?

Professional dzokumhanya yemanyorero kushandisa huru mbiri kugamuchirwa redunhu creatine - preloads kana pasina izvozvo. Nokuti kushandiswa creatine kututuma mumvura kana zvinotapira muto, nemvura inofanira kuva mugove, uye zvinofanira hazvo kuva dzakanaka, sezvo basa rinokosha mune chokufambisa pamusoro creatine kupinda tsandanyama anoridza jekiseni, iyo inobudiswa akawanda kunyatsoreva pakupindurwa yaunodya yezvinonhuhwira.

Kana ukasarudza vene, unofanira kutanga kushandisa 20 g pa zuva, akakamurwa 4 mugove nezuva. Pashure vhiki uchapedza 2-3 magiramu pazuva. Kudya creatine kwemwedzi, uye ipapo regai tsandanyama receptors zororo kwevhiki 3-4, kuitira kuti chokutyira.

Pasina kudhanilodha uchapedza 5 magiramu ose creatine daily. Pazuva kudzidzisa, kuinwa pakarepo pashure pacho. Pazuva vakasununguka mabasa, kunwa mangwanani, achangogara ukamuka. Panyaya iyi, mwero iri pamusoro 2 months. Ipapo anofanira kupa muviri wako zororo kwemavhiki 3-4.

zvinogoneka contraindications

Side kunoita creatine havana kuwana chinhu, asi pane zvimwe zvirwere umo kushandisa chigadzirwa ichi hachisi chinodiwa. Somuenzaniso, asthmatics fuma iyi inogona kukonzera neutachiona, saka vanhu vaidana chirwere, hazvina zvakakodzera kurishandisa. Saizvozvowo, hazvina zvakakodzera kushandisa creatine zviduku, uyewo vanhu vane chero chakakomba chiropa uye itsvo zvirwere. Apo neapo creatine kunogona kukonzera manyoka, asi inomhanya pamusoro nguva uye isingadzokizve. Chinhu chinodiwa kushandisa creatine kuvakadzi vane mimba uye panguva lactation, sezvo migumisiro ayo pamusoro mudumbu hatizvizivi zvevakomana. Usakanganwa kuti panguva creatine supplementation haisi varumbidzwa kunwa doro uye zvine caffeine sezvo ivo dehydrate muviri uye regai kuti ushande zvakanaka.

Creatine uye mapuroteni - okufananidza unhu

Bvunza mubvunzo, chii nani - creatine kana mapuroteni, zviri zvakafanana nokubvunza ndiani simba - Batman kana Terminator, sezvo zvinhu izvi akasiyana zvachose muzvinhu zvakasikwa uye zvinodiwa zvinangwa zvakasiyana. Ndokusaka simba kusarudza mhando mutambo zvakafanira chete vamakananga. Kana uchida kuwana dzakaonda kwetsandanyama, zviri chinodiwa kushandisa puroteni uye creatine pamwechete. Professional muviri panguva nokuomesa hakurevi Kazhinji kushandisa puroteni sezvo rine imwe mari makabhohaidhiretsi, izvo zvingaita chimiro yemakwikwi mune ramangwana. Saka, muna kuomesa danho Zvinokurudzirwa chete creatine uye mapuroteni vokutsiva amino acids. Uyewo, kuomesa danho anogona kushandisa yepamusoro hydrolyzate apo puroteni mu zvaunodya hakuna kukwana. mapuroteni Izvi harina makabhohaidhiretsi kugaya nokukurumidza zvakakwana. chete drawback Its - mutengo zvakakwirira zvikuru.