Cov neeg uas ua haujlwm rau ib pawg pob ntau, feem ntau xav txog kev noj tshuaj, thiab feem ntau qhov kev xaiv yuav poob rau creatine. Siv nws nyob rau hauv ob hom: nyob rau hauv daim ntawv ntawm capsules thiab hmoov. Nyob rau hauv rooj plaub thib ob, qhov kev txais tos yog teeb meem los ntawm qhov tseeb tias nws yog ib qho tsim nyog los xam thiab ntsuas qhov kev siv tshuaj kom raug, yog li nws yog ib qho tseem ceeb uas yuav tsum paub haus cawv hauv cov hmoov kom ua tau zoo, tab sis tsis tau raug mob. Txog hnub tim, muaj ntau txoj kev txais tos ntau yam, tab sis tsuas yog ob peb leeg xwb thiaj tsim nyog.
Yuav ua li cas siv creatine nyob rau hauv cov hmoov?
Txog rau hnub tim, muaj ob qho kev xaiv tseem ceeb rau kev tsim kev xav, xav txog txhua yam hauv kev xav paub ntxiv.
Nrog download . Cov txheej txheem no yog raws li qhov tseeb tias cov tshuaj yuav tsum ua ntej yuav qaug cawv nyob rau hauv peb lub voos, thiab ces qhov txo tsawg thiab kev so. Hauv qhov no, qhov tshwm sim yog ceev ceev.
Yuav ua li cas siv creatine nyob rau hauv cov hmoov nrog loading:
- Upload sij hawm. Rau ib lub lim tiam, qhov ntxiv yog muab 4 zaug ib hnub twg rau 5 g ntawm pluas noj. Nyob rau hnub ntawm kev cob qhia, ib feem yuav tsum raug muab tshem tawm thaum xaus ntawm kev sib kho.
- Lub sij hawm txhawb. Txhua txhua hnub, koj yuav tsum haus 5 grams, yog tias kev cob qhia yuav tsum tau tom qab nws, thiab yog tias tsis yog, ces thaum sawv ntxov.
Koj tuaj yeem xam qhov tsim nyog txhua txhua hnub ntawm creatine koj tus kheej, rau cov qauv yoojyim no siv. Nyob rau lub sij hawm ntawm kev thauj khoom txhua hnub, nws yuav tsum tau siv 300 mg / kg ntawm lub cev hnyav, thiab thaum lub sij hawm lub sij hawm ntawm kev them nyiaj yug - 30 mg / kg.
Tsis muaj chaw thau khoom . Hauv qhov no, cov additive tsis yog siv cov koob tshuaj loj, yog li cov txiaj ntsig tsis tuaj yeem sai sai. Nyob rau hauv cov ntaub ntawv no, creatine tso cai rau koj kom tau txais cov kev xav tau, txuag thiab tsis oversaturating lub cev nrog no amino acid. Qhov no lub tswv yim ntawm kev txais tos implies lub uniform siv ntawm creatine, uas yog, ib zaug ib hnub rau 5-6 g nyob rau hauv thaum sawv ntxov los yog tom qab kev cob qhia.
Txawm tsis tau xaiv txoj kev txais tos, nws yog qhov zoo tshaj plaws kom haus cawv rau ntau tshaj rau lub lim piam, ces mam li so ib lub hlis thiab ib nrab.
Nws tseem yog ib qho tseem ceeb kom paub txog dab tsi yog qhov zoo dua rau haus dej haus hauv hmoov kom tau cov nyiaj pab ntau tshaj. Qhov yooj yim kev xaiv yog dilute lub additive nyob rau hauv dej, tab sis cov kws txawj qhia rau dilute lub creatine nrog kua txiv hmab txiv ntoo thiab sib tov nws rau hauv ib feem ntawm ib tug hnyav nce los yog lwm yam additive. Vim qhov no, nws cov nyhuv yog kho kom zoo.
Yog tias koj txaus siab rau hom creatine zoo li hauv tshuaj ntsev lossis hmoov, nws tsim nyog hais tias tsis muaj qhov sib txawv hauv kev nqis tes ua thiab ua haujlwm zoo. Cia li additives hauv tshuaj ntsiav yog yooj yim dua rau kev noj thiab suav nyiaj, tab sis lawv kim dua.