Nws tau hais ntau zaus tias creatine tsis ua haujlwm. Tib lub sijhawm, tib neeg tsis nkag siab tias muaj ntau yam ntawm nws daim ntawv. Yuav ua li cas xaiv qhov tsim nyog creatine? Nrhiav tam sim no! Txhua tus neeg ncaws pob paub tias qhov ua tau zoo tshaj plaws thiab nyab xeeb rau lub cev yog creatine. Nrog nws cov kev pab, qhov hnyav nce tau pom zoo. Qee tus neeg ncaws pob tseem paub txog cov txheej txheem ntawm kev ua ntawm creatine ntawm lub cev. Qhov tseeb tias creatine muaj txiaj ntsig zoo thiab muaj kev nyab xeeb kiag li tsis muaj lus nug. Txawm li cas los xij, tib neeg ib txwm siv zog ua kom tau qhov zoo tshaj plaws. Cov kws tshawb fawb tseem niaj hnub ua haujlwm txhawm rau txhim kho qhov zoo ntawm creatine. Txog rau hnub no, tau tsim ntau yam xwm txheej sib txawv ntawm qhov teeb meem. Tam sim no peb yuav sim teb cov lus nug, uas ntawm 15 daim ntawv ntawm creatine yog qhov zoo rau koj?
Creatine monohydrate hmoov
Monohydrate yog nyob deb ntawm qhov pheej yig tshaj thiab npaj tau yooj yim tshaj plaws ntawm daim ntawv creatine. Nws kuj tseem kawm tau zoo dua li lwm hom tshuaj. Monohydrate yog hmoov uas tseem muaj txog 12 feem pua dej. Rau coob tus neeg ncaws pob, daim ntawv no muaj txiaj ntsig zoo.
Thawj qhov kev pabcuam kis las uas muaj creatine monohydrate yog hmoov ntxhib heev. Qhov no cuam tshuam tsis zoo rau kev ua haujlwm ntawm lub plab zom mov. Niaj hnub nimno monohydrate zoo ib yam li hmoov nplej thiab tsis muaj teeb meem zoo li no. Cov hmoov zoo yaj sai sai hauv dej thiab tom qab ntawd nqus sai dua hauv cov hnyuv.
Creatine tsis muaj dej
Hom creatine no txawv ntawm ib txwm monohydrate los ntawm qhov tsis muaj dej hauv nws cov muaj pes tsawg leeg. Tus nqi ntawm cov khoom xyaw tseem nce me ntsis, kwv yees li 6 feem pua piv rau monohydrate. Raws li lawv lub peev xwm, cov ntawv no zoo ib yam thiab tsis txawv ntawm txhua txoj kev.
Creatine Citrate hmoov
Creatine citrate tau tsim yuav luag ib txhij nrog monohydrate thiab tau dhau los ua neeg nyiam heev. Cov citrate molecule, ntxiv rau creatine nws tus kheej, muaj cov kua qaub citric acid. Raws li koj tej zaum paub, citric acid koom nrog hauv Krebs voj voog. Nov yog lub npe ntawm cov txheej txheem txheej txheem zom zaub mov uas cov leeg tau txais lub zog ntawm hom aerobic.
Yooj yim muab, ua tsaug rau qhov muaj cov citric acid molecule, lub cev tuaj yeem tsim muaj zog ntxiv rau cov leeg ua haujlwm sib piv nrog creatine dawb huv. Tib lub sijhawm, qhov tseeb no tseem tsis tau pom muaj pov thawj tshawb fawb thiab yog theoretical. Muaj tsawg dua creatine hauv citrate, tab sis hmoov zoo dua.
Phosphate creatine
Ib me ntsis tom qab thawj cov tshuaj ntxiv uas muaj creatine, daim ntawv phosphate ntawm cov khoom tau tshwm sim. Nws yog qhov txawv ntawm qhov muaj phosphate molecule ua ke nrog creatine. Nws yog nyob rau hauv daim ntawv no uas creatine pom muaj hauv cov leeg nqaij thiab ua tsaug rau phosphate, qhov kev xav tau ua tiav.
Ua tsaug rau phosphate, cov teeb meem tsis zoo ntawm lactic acid ntawm cov leeg nqaij tau nruab nrab. Hom creatine no tau nrov heev rau qee lub sijhawm, tab sis tom qab ntawd nws tau tshawb fawb pom tseeb tias monohydrate zoo dua. Nws tau nkag siab tias tom qab qhov no, cov neeg ncaws pob txaus siab rau creatine phosphate sai sai. Qhov tseeb yog tias muaj phosphate ua rau nws nyuaj rau lub cev nqus cov creatine.
Malate creatine
Nws yog daim ntawv tshiab ntawm creatine uas tseem muaj cov tshuaj malic acid. Cov tshuaj no tseem siv sijhawm nquag hauv Krebs lub voj voog, zoo li citric acid. Txog rau hnub tim, creatine malate tau tshawb pom ntau yam, zoo li muaj citrate. Yog li, tsis muaj pov thawj tshawb fawb txog hnub uas cov tshuaj ntxiv muaj txiaj ntsig zoo dua li monohydrate. Creatine malate tseem yaj sai heev hauv dej.
Creatine tartrate hmoov
Los ntawm kev sib piv nrog malate thiab citrate, tartrate ntxiv tartaric acid rau creatine molecules. Daim ntawv no feem ntau siv hauv cov tshuaj ntxiv xws li cov tsiav tshuaj. Nws tsuas yog qhov zoo dua monohydrate yog lub peev xwm los khaws nws cov khoom ruaj khov rau lub sijhawm ntev dua.
Magnesium creatine
Twb tau los ntawm lub npe nws tuaj yeem nkag siab tias magnesium ntxiv rau creatine molecule. Ua tsaug rau qhov no, creatine tsis raug rhuav tshem ntau hauv lub plab thiab tau zoo dua los ntawm lub cev. Magnesium kuj tseem siv los hloov pauv creatine phosphate rau ATP, yog ib lub hauv paus tseem ceeb ntawm lub zog rau cov leeg. Cov kev tshawb fawb tau ua los sib piv cov txiaj ntsig ntawm lub cev ntawm magnesium creatine thiab kev siv cov tshuaj no ib leeg. Qhov txiaj ntsig zoo tshaj plaws tau ua tiav nrog magnesium creatine.
Creatine Taurine Glutamine
Los ntawm kev tsim cov tshuaj ntxiv uas sib xyaw creatine nrog taurine thiab glutamines, lub hom phiaj yog txhawm rau muab kev xa khoom sai ntawm creatine mus rau cov leeg nqaij. Qhov kev xav no tau ua raws qhov tseeb tias ob qho tshuaj (glutamine thiab taurine) ua rau nce ntawm cov cell loj thiab, thaum lawv ua ib txhij, cov txiaj ntsig no tuaj yeem ua ob npaug. Tsis tas li, cov kws tshawb fawb tau pov thawj qhov muaj peev xwm ntawm taurine kom ntxiv dag zog.
HMO creatine
Cov tshuaj ntxiv no muaj creatine thiab HMB metabolite leucine. Cov tshuaj no ua kom rov zoo los ntawm cov nqaij leeg puas thiab ua kom lawv loj hlob. Nco ntsoov tias daim ntawv no ntawm creatine muaj dej ntau tshaj plaws thiab tsis ua rau lub plab zom mov ntau dua li lwm tus. Thaum noj, creatine thiab HMB tau sib cais thiab thauj mus rau cov leeg sib cais los ntawm ib leeg. Nov yog daim ntawv tshiab tshaj plaws ntawm creatine thiab tseem tsis tau tshawb fawb txog nws qhov cuam tshuam rau lub cev. Nyob rau tib lub sijhawm, nws yuav tsum tau sau tseg tias ntau qhov kev tshuaj xyuas zoo txog nws twb tau tshwm sim hauv lub network.
Ester ntawm creatine
Nov yog daim ntawv tshiab tshaj plaws ntawm aether tsim tsis ntev los no hauv Tebchaws Meskas. Txawm hais tias hauv xov xwm tshwj xeeb, tsis muaj xov xwm hais txog creatine ester. Vim tias muaj cov esters nyob hauv cov tshuaj ntxiv, creatine nkag mus rau hauv cov xovtooj ntawm tes sai dua. Hauv kev xav, hom tshuaj ntxiv no yuav tsum tau nqus sai li sai tau thiab muaj txiaj ntsig zoo dua hauv kev sib piv nrog lwm yam ntawm cov tshuaj nquag. Rau qhov laj thawj pom tseeb, kev tshawb fawb ntawm creatine ester tseem tsis tau ua tiav.
Effervescent Creatine Tablets
Feem ntau, cov tuam txhab siv creatine citrate lossis bicarbonate monohydrate hauv lawv cov ntsiav tshuaj. Thaum siv cov tshuaj ntxiv, cov khoom xyaw nquag siv tsis tau puas hauv lub plab thiab nqus tau zoo dua los ntawm lub cev. Nco ntsoov tias hauv kev tshawb fawb ntawm cov tshuaj, nws tau ua pov thawj tias tom qab dilution, daim ntawv no khaws nws cov khoom rau lub sijhawm ntev dua li monohydrate. Yog tias koj tsis siv dilute creatine tam sim ntawd, tom qab ntawd cov ntsiav tshuaj uas muaj txiaj ntsig zoo tsim nyog saib.
Ua kua creatine
Qhov ua tau zoo ntawm daim ntawv no ntawm creatine tau sib cav txij li nws pib. Cov kua creatine yuav tsum tau nqus tau zoo dua los ntawm lub cev, vim nws tau yaj tag. Tag nrho cov teeb meem nyob hauv kev ruaj ntseg ntawm kev daws teeb meem. Thawj cov tshuaj creatine ntxiv tau ua tsis tiav, tab sis tam sim no muaj qhov hloov pauv zoo hauv qhov teeb meem no. Ua tsaug rau kev siv ntau yam tshuaj, piv txwv li, kua roj los yog aloe vera gel, creatine tuaj yeem khaws nws cov khoom hauv daim ntawv ua kua thoob plaws xyoo.
Yuav ua li cas xaiv creatine
Raws li koj tuaj yeem pom, muaj ntau qhov sib txawv ntawm cov tshuaj creatine muaj nyob rau niaj hnub no. Rau ntau tus neeg ncaws pob, lo lus nug ntawm xaiv daim ntawv ntxiv yog qhov cuam tshuam heev, thiab vim li no nws yog qhov tsim nyog los nrhiav seb qhov twg ntawm 15 daim ntawv ntawm creatine yog qhov zoo rau koj.
Ntsuas monohydrate ua ntej. Yog tias txhua yam haum koj thiab koj tau txais qhov txiaj ntsig xav tau los ntawm kev siv nws, tom qab ntawd koj yuav tsum tsis txhob hloov daim ntawv no mus rau lwm qhov. Yog tias qee yam tseem tsis txaus siab nrog monohydrate, lossis koj xav sim tiag tiag, tom qab ntawd sim magnesium creatine.
Cov tshuaj ntxiv no twb tau tshawb fawb thiab tshawb fawb pom tias muaj txiaj ntsig. Lwm cov qauv ntawm creatine tam sim no tab tom sim thiab qee qhov ntawm lawv yuav muaj txiaj ntsig zoo yav tom ntej.
Yog xav paub ntxiv yuav ua li cas coj creatine, saib cov vis dis aus no:
