Creatine phosphate tuaj yeem yog tus neeg sib tw loj rau cov protein. Ob qho tshuaj ntxiv no yog cov neeg ncaws pob xav tau tshaj plaws. Nrhiav seb yuav nce li 10 kg ntawm cov leeg? Niaj hnub no, daim ntawv muag khoom zoo tshaj plaws ntawm creatine yog monohydrate. Nws kuj tseem siv hauv txhua qhov kev tshawb fawb zaum kawg. Monohydrate muaj qhov siab tshaj plaws ntawm creatine piv rau lwm cov qauv thiab muaj dej ntau heev.
Tib lub sijhawm, nws tsis yog tib daim ntawv ntawm creatine. Cia peb pom dab tsi txog creatine phosphate lossis creatine citrate. Nws yuav tsum tau hais tam sim ntawd creatine phosphate tsis tuaj yeem hu ua txoj hauv kev zoo tshaj plaws kom xa cov khoom mus rau cov leeg. Tam sim no cov kws tshawb fawb tau tso tseg kev siv daim ntawv no hauv lawv cov kev tshawb fawb, vim tias tsis muaj cov txiaj ntsig erogenous thiab anabolic pom.
Creatine phosphate yog cov tshuaj nquag ua cov tshuaj uas pab pawg phosphate tau ntxiv. Qhov no ua rau kom qhov hnyav ntawm cov lwg me me, uas ua rau txo qis cov ntsiab lus ntawm creatine hauv nws. Nws tseem yuav tsum tau hais tias kev tsim khoom thev naus laus zis ntawm daim ntawv no loj heev, uas tseem cuam tshuam rau tus nqi ntawm cov khoom kawg. Ob peb xyoos dhau los, ntau tus kws tshawb fawb ntseeg tias creatine citrate tuaj yeem dhau monohydrate hauv qhov muaj koob npe. Citrate yaj tau zoo dua hauv dej, tab sis muaj yuav luag ob zaug tsawg dua tivthaiv. Qhov tseeb no, tau kawg, ntau dua qhov ua kom zoo dua qub. Yog li, peb tuaj yeem hais tias monohydrate yog daim ntawv zoo tshaj plaws ntawm creatine hnub no.
Puas yog creatine nyab xeeb?
Tam sim ntawd kuv xav ua kom txhua tus neeg nqig - txawm tias nyob hauv cov koob tshuaj uas siv los ntawm cov kis las, creatine muaj kev nyab xeeb kiag li. Muaj twb tau kawm txaus los tuaj yeem tham txog nws nrog kev ntseeg siab. Cia peb tseem hais tias creatine tsis koom nrog pab pawg ntawm cov tshuaj steroid thiab tuaj yeem raug siv los ntawm cov kis las.
Cov kws tshawb fawb tseem tab tom sim nrog kev siv creatine ua ke nrog lwm yam tshuaj. Yog li Dr. Paul Greenhoff tuaj yeem tshawb pom tias insulin tuaj yeem ua rau lub cev muaj kev nkag siab zoo rau creatine. Qhov no tau pom thaum cov carbohydrates tau siv ua ke nrog creatine. Tam sim no peb tuaj yeem hais tias cov txiaj ntsig tau zoo heev tuaj yeem tau txais kev siv 5 grams ntawm creatine monohydrate thiab 35 grams dextrose.
Txhawm rau txhim kho kev ua tau zoo, taurine thiab ntau yam tshuaj phosphate tau ntxiv rau qhov kev sib xyaw no. Qhov sib xyaw ua ke tau hu ua Phosphagen HPtm. Yuav luag tib cov tshuaj tuaj yeem tau los ntawm kev sib xyaw creatine hauv cov kua txiv hmab, tab sis tus nqi ntawm Phosphagen HPtm tau qis dua. Peb tuaj yeem hais khov kho tias Phosphagen HPtm yog cov khoom lag luam zoo tshaj plaws muaj nyob rau niaj hnub no.
Kawm paub ntau ntxiv txog creatine los ntawm zaj dab neeg no:
