Abaningi abafuni ukukholelwa ukuthi i-creatine no-alcohol bayinto engahambisani nayo. Lokhu kuvame ukumangaza odokotela bezemidlalo, ngoba umuntu oye wahlanganisa impilo yakhe nemidlalo, noma kunjalo, kufanele aqaphele impilo yakhe futhi agweme ukuphuza utshwala. Njengamanje, azikho izifundo emithonjeni evulekile ngomphumela othize wokuthatha utshwala ngemuva kokusetshenziswa kwe-creatine, kodwa sekuyisikhathi eside sekuyaziwa ukuthi utshwala luvimbela umzimba. Kakade lokhu kukwanele ukukunikeza bonke labo abahilelekile emidlalweni.
Udala kanjani umsebenzi?
I-Creatine ihileleke ekusebenzeni kwamandla kagesi, okuyingxenye ebalulekile yalowo mkhakha, lapho amandla avela ekudleni aqhutshwa amandla okwenza umsebenzi womzimba. Umzimba uqala wona, kodwa, ngokuqeqesha okujulile, lokhu akwanele. Umdlali owenza i- creatine kusiza umzimba ukuthi unciphise izinqubo zamandla futhi uthuthukise ukusebenza kwawo ngo-15-20%. Izakhiwo ze-creatine zisiza ukuthuthukisa ukusebenza ekusebenzeni amabanga amancane kanye nokuqondiswa okuhlukahlukene kokuqiniswa kwemithi. Ngaphambi kokusebenzisa i-creatine, kufanelekile ukubonisana nodokotela.
Isidalwa nokuphuza utshwala
Ngokuvamile, i-creatine ithathwa ukwandisa isisindo somzimba, kodwa utshwala kulokhu akucaci neze umsizi. Lokhu kuvimbela ukuqala kwamaprotheni, kuthinta amafayili emisipha, ngaleyo ndlela iphula yonke imisebenzi ekhiqizayo ukudala umzimba omuhle wezemidlalo. Yingakho, ukuze ungawutholi umzimba ngokweqile, akufanelekile ukuthatha utshwala uma kudalwa ukuthathwa futhi kukhishwa i-creine uma utshwala .
Kumele kuqashelwe ukuthi utshwala luvimbela isenzo sezinsiza eziningi zezemidlalo kanye ne-creatine - akunjalo.
I-creatine ne-caffeine: ukuhambisana
Sekuyisikhathi eside, ochwepheshe bephikisana ngokuhambisana kwe-creatine ne-caffeine. Akusiyo imfihlo esekelwe kulezi zinsuku kunamafutha athandwa kakhulu, kepha isikhathi eside kubhekwa ukuthi lezi zithako azihambisani futhi zicindezela imisebenzi yomunye nomunye. Ochwepheshe baveza ukukhathazeka ngokulimala okungenzeka empilweni.
Naphezu kweqiniso lokuthi akukho idatha eqinisekisiwe ngokusemthethweni, esikhathini sethu umphakathi wesayense uncike eqinisweni lokuthi i-creatine nekhofi ezinyangeni ezincane zihambisana futhi ngeke zidale umonakalo emzimbeni. Kodwa-ke, nakuba kungekho idatha esemthethweni, kungcono ukungabi nengozi.