Креатин Монохидрат
Креатин и додатоци на креатин
Креатинот ги снабдува вашите мускули со енергија. Околу половина доаѓа од вашата исхрана, а остатокот се произведува во црниот дроб и бубрезите. Многу спортисти земаат додатоци на креатин за да ја зголемат силата и да ги подобрат перформансите. Додатоците се релативно безбедни кај здрави луѓе. Сепак, секогаш разговарајте со вашиот давател на здравствена заштита пред да земете додатоци на креатин.
Што е креатин?
Креатин е еден од природните извори на енергија на вашето тело за сумна контракција . Нејзините
името сегашните од говорот збор за месо . Доаѓа околу половина од залихите на имот од месојадната третман и околу половина се произведува во на дроб , директно и потоа се доставува до скелетните мускули за употреба . околу 95% од креатинот се складира во скелетните мускули на вашето тело и се користи за време на физички активност .
Креатинот помага да се одржуваат какоо снабдување со енергија на работите мускули преку одржување на производството во работите мускули . Мали производи се целосно и во вашиот срцето , мозокот и другите износ .
Креатин се се наоѓа и во храната како што се млекото , црвеното месо и морските плодови . Во нормално сештојадна / месојадна диета , сметате еден до два грама креатин / ден . Вегетаријанци може да имаат помали производи на креатин во тие тела .
Креатин постои во стабилна состојба со слично соединение тоао креатинин што може да бидејќи мерено во лабораториски тестови како маркер за функцијата на разбира . Тоа е поминато надвор од вашето имот во грижата . Ова значи дека вашето тело мора да ослободување складиран креатин секој ден за одржување на користат ниво , количината зависи од ти сумна маса . Џејмс креатинот се создава природно во вашето тело , мора да го одржувате поглед и да го правите тоа па преку ти секој ден производ .
Зошто луѓето земаат додатоци на креатин?
Познато е дека професионалните и аматерски спортисти на сите нивоа земаат додатоци на креатин за да им помогнат на нивните рутини за вежбање и да го подобрат закрепнувањето при вежбање. Креатинот создава енергија за „брз пукање“ и зголемена сила, што ги подобрува перформансите, но има мало влијание врз аеробната издржливост. Повеќето луѓе кои користат додатоци на креатин се машки спортисти и најчесто се вклучени во спортови на моќ, како што се фудбал, борење, хокеј и бодибилдинг.
Без разлика на вашата возраст или здравствена состојба, разговарајте со вашиот лекар или давател на здравствена заштита пред да земете додатоци на креатин.
Дали се препорачуваат додатоци на креатин за спортисти?
Додатоци на креатин се користат од многу спортисти. Додатокот е дозволен од професионалните спортски асоцијации, Меѓународниот олимписки комитет и Националната колегиумска атлетска асоцијација (NCAA).
Пријавени се придобивки кај мажи и жени, иако повеќето студии се спроведени на мажи. Некои студии забележуваат дека жените кои земаат додатоци на креатин можеби нема да забележат толку сила или зголемување на мускулната маса како мажите за време на тренингот.
Кои се потенцијалните придобивки од земање додатоци на креатин?
Истражувањата покажуваат дека земањето додатоци на креатин може:
- Подобрете ги вашите перформанси за вежбање.
- Помогнете му на вашето закрепнување по интензивно вежбање.
- Спречете ја и/или намалете ја сериозноста на повредата.
- Помогнете им на спортистите да толерираат тешки тренинзи.
- Зголемете ја вашата мускулна маса без маснотии за време на тренингот.
Бидејќи вегетаријанците имаат пониско интрамускулно складирање на креатин, тие може да забележат поголема добивка од земањето на додатоците. Сепак, може да биде потребно подолго време за да се изградат нивоа во мускулите.
Неколку студии покажуваат дека корисниците имаат помала инциденца на грчеви, топлотни заболувања/дехидрација, затегнатост на мускулите, истегнување/влечење на мускулите, повреди без контакт и тотални повреди/пропуштени практики од оние кои не земаат додатоци на креатин. Се чини дека ефектите се одржуваат со текот на времето.
Покрај тоа, студиите забележаа дека земањето додатоци на креатин може да помогне при невродегенеративни болести (како што се мускулна дистрофија, Паркинсонова и Хантингтонова болест), дијабетес, остеоартритис, фибромијалгија, нарушувања на метаболизмот или транспортот на креатин, стареење, здравје на мозокот и срцева исхемија.
Кои се несаканите ефекти од земањето додатоци на креатин?
Креатинот е релативно безбеден додаток со неколку пријавени несакани ефекти. Сепак, треба да имате на ум дека:
- Ако земате додатоци на креатин, може да се здебелите поради задржување на водата во мускулите на вашето тело. Ќе бидат потребни седум до 28 дена за да се видат енергетските ефекти во зависност од тоа колку креатин веќе имате во вашето тело.
- Може да биде опасно да земате додатоци на креатин кога сте всушност дехидрирани или се обидувате да изгубите тежина.
Меѓународното здружение за спортска исхрана неодамна не најде научни докази дека краткорочната или долготрајната употреба на креатин монохидрат предизвикува какви било штетни ефекти врз инаку здрави поединци. Сепак, секогаш контактирајте со вашиот давател на здравствена заштита пред да земете креатин или какви било додатоци.
Дали е безбедно да се земаат додатоци на креатин?
Иако креатинот е присутен природно во вашето тело, земањето дополнителни додатоци се чини дека е генерално безбедно. Сепак, имајте на ум дека Управата за храна и лекови на САД не ги регулира додатоците во исхраната. Производите со креатин што се продаваат во продавниците може да се разликуваат по количина на додаток на креатин, квалитет и дополнителни состојки. Стандардите за безбедност и чистота исто така не се контролираат.
Проверете кај вашиот давател на здравствена заштита за употребата на додатоци на креатин кај деца помлади од 18 години. Не се познати доволно информации за безбедноста на додатоците на креатин кај бремени или доилки. Ако имате бубрежна болест, разговарајте со вашиот давател на здравствена заштита пред да го користите. Земањето додаток може да ја влоши вашата бубрежна болест. Многу лекови можат да им наштетат на бубрезите. Секогаш консултирајте се со вашиот давател на услуги ако земате какви било лекови – комбинацијата на додатоци на креатин може да ги оштети вашите бубрези.
Лекарите не ги знаат ефектите на додатоците на креатин врз важни органски системи, како што се срцето, мозокот, бубрезите, црниот дроб и репродуктивните органи, или ефектите од комбинирањето на додатоците на креатин со лекови без рецепт, лекови на рецепт, витамини и енергетски пијалоци. .
Каде се купуваат додатоци на креатин?
Додатоците на креатин доаѓаат во различни брендови и производи. Додатоците се достапни без рецепт во продавниците за витамини, лекови и намирници и на интернет.
Кој е најчестиот вид на додаток на креатин?
Најчестиот е креатин монохидрат, додаток во исхраната кој ги зголемува перформансите на мускулите при краткотрајни вежби со отпор со висок интензитет. Истражувањата покажуваат дека земањето на овие додатоци им користи на спортистите за време на тренинзите за сила, особено кревање тегови и возење велосипед. Другите форми на креатин не покажаа дополнителни придобивки.
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Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your article helped me a lot, is there any more related content? Thanks!
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article. https://www.binance.com/id/register?ref=GJY4VW8W
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article. https://accounts.binance.com/es-MX/register-person?ref=JHQQKNKN
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you. https://accounts.binance.com/pl/register?ref=YY80CKRN
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your article helped me a lot, is there any more related content? Thanks!
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your article helped me a lot, is there any more related content? Thanks!
Your article helped me a lot, is there any more related content? Thanks!
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your article helped me a lot, is there any more related content? Thanks!
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your article helped me a lot, is there any more related content? Thanks!
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your article helped me a lot, is there any more related content? Thanks!
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.