Creatine (aminocabonic acid) ndi chopangira mphamvu komanso chophatikizira chomwe chimapindulitsa pamtundu wa minofu, kuwonjezera mphamvu ndi chipiriro. Amakhulupirira kuti thupi lili ndi avareji ya 100-140 g ya chinthucho, 95% yomwe imapezeka mu minofu muufulu komanso ngati phosphate.
Amapangidwa ndi glycine, arginine ndi methionine, ndikupanga zovuta za amino acid. Pafupifupi 2 g amabwera ndi chakudya patsiku, makamaka nsomba ndi nyama. Kwa othamanga omwe amachita nawo masewera olimbitsa thupi (zolimbitsa thupi, zopingasa ndi ena), izi sizokwanira. Mankhwala owonjezera amitundu yotulutsa monga creatine mu ufa, mapiritsi kapena makapisozi amawonjezera mphamvu ya maphunziro ndikufulumizitsa njira yochepetsera thupi (kuwotcha mafuta).
Njira zabwino zolandirira
Pofuna kuyamwa bwino, creatine monohydrate kapena hydrochloride amatengedwa ndimankhwala ena owonjezera - mapuroteni okhala ndi ma cocktails, opeza kapena aminocarboxylic acid - osachepera 5 g pazosankha ziwiri pansipa. Mutha kusakaniza chilengedwe mu mphesa, apulo, ndi madzi a chitumbuwa. Ngati palibe msuzi wokoma, shuga wosungunuka m'madzi amaloledwa.
Palibe kutsitsa
Ndondomeko yoyendetsedwa.
- Mlingo wa tsiku ndi tsiku ndi 5-6 g.
- Masiku ophunzitsira, Mlengi amadya mukatha kuchita masewera olimbitsa thupi. Nthawi yopuma - m'mawa.
- Njira yovomerezeka ndi miyezi 2, nthawi yopuma ndi mwezi umodzi.
Chiwembucho chimabweretsa kuwonjezeka kwakukulu kwa minofu ndi zizindikiritso zamphamvu.
Ndi kutsegula
Mu sabata yoyamba, yambani ndi 5 g wa cholenga kanayi patsiku pakati pa chakudya (patsiku lochita masewera olimbitsa thupi, imodzi mwazomwe zimakhala zovuta kuzichita mukatha kuchita masewera olimbitsa thupi). Pambuyo masiku asanu, mlingowo umachepetsedwa mpaka 2-3 g, wotengedwa kamodzi patsiku mutaphunzira kapena m'mawa m'masiku opuma. Kutalika kwa chikuonetseratu ndi yopuma - 1 mwezi.
Mulingo wazipangidwe zamisempha nthawi zonse amakhala wokwera ngakhale masabata khumi ndi awiri mutatha kuyeza.
Ngati miyezo yoyenera sioyenera kwa wothamanga (oyamba kumene, ma ectomorphs, achinyamata, atsikana), njira yokhayo yowerengera zolengedwa izikhala motere:
- 300 mg / kg - pakutsitsa;
- 30 mg / kg - panthawi yokonza.
Kupalasa njinga
Amakhala ndi magawo atatu (mlingowu amawerengedwera wothamanga yemwe amalemera makilogalamu 100):
- Kutenga 5 g wa cholenga m'mawa mutadya kadzutsa, 5 g isanakwane ndi kuchuluka komweko pasanathe maola atatu mutaphunzira. Otsala 10 g (5 + 5) amatengedwa pamodzi ndi opeza - madzulo kapena m'mawa.
- Kwa masiku atatu asidi aminocarboxylic satengedwa.
Pakadutsa milungu 8, pali masiku atatu ogwiritsiridwa ntchito ndi masiku atatu odziletsa. Pamapeto pake, tikulimbikitsidwa kuti mupume masiku asanu ndi awiri (7) osaphunzitsidwa. M'masiku atatu omaliza opumula, muyenera kuyambanso kulenga.
Ndondomeko ya njingayi ikufuna kuwonetsetsa kuti zolengedwa zikuchulukirachulukira ndikukwaniritsa kuchuluka kwa ma myocyte, kupatula kusokonekera kwa njira zoyendera. Koma ambiri amaganiza kuti chiwembu chofotokozedwacho ndi cholakwika.
Mlingo wotsika
Mlingo wochepa wa chilengedwe (0.03 g / kg kapena 2 g / tsiku) umawonetsa mphamvu zochepa kwambiri pakupeza minofu kapena kukulitsa mphamvu. Chifukwa chake, asing'anga amisala ndi makochi samalimbikitsa izi.
Phwando pamene kuyanika
Kutenga kapena kulenga cholengedwa pakuyanika kuli kwa wothamanga kusankha payekha kapena ndi wophunzitsa.
Ganizirani zabwino ndi zoyipa zake.
Motsutsana
Zowonjezera, zomwe zimalimbikitsa kusungidwa kwa madzi munthawi ya nthawi yowuma, kumalimbikitsa kuchepa kwa thupi, komwe kumakhudza thanzi la wothamanga.
Kumbuyo
Ochita masewera ena amawona kuwonjezeka kwamphamvu ndi kupirira pomwe amatenga 5 g wa cholenga limodzi ndi mapuloteni omwe amagwedezeka komanso mafuta oyatsa.
Mlingo woyenera
Osapitilira 3.5 g wowonjezerayo atha kuyamwa patsiku ndi othamanga omwe amalemera 70 kg pamlingo wa 50 mg / kg. Zinthu zowonjezera zimatulutsidwa ndi impso. Chifukwa chake, ndi kulemera kwa makilogalamu 120 opitilira 6 g, kutenga chowonjezera kulibe phindu.
Sikoyenera kugwiritsa ntchito zowonjezera zakudya musanagone chifukwa chokhazikitsa mphamvu zamagetsi mthupi.
Mu mkodzo ndi seramu wamagazi, cholengedwa chimatsimikizika ndi njira yamankhwala pogwiritsa ntchito ma reagents a DDS.
Nthawi yoti mutenge
Nthawi yabwino yopangira chilengedwe ndi mphindi zomaliza mutamaliza masewera olimbitsa thupi, chifukwa kusintha kwa kagayidwe kake kagayidwe kamene kamathandizira izi. Kugwiritsa ntchito nthawi yochita masewera olimbitsa thupi sikofunikira.
Myocyte amakakamizidwa kugwiritsa ntchito zinthu pogwiritsa ntchito chinthucho, chomwe chimalepheretsa kukwaniritsa miyezo yathupi. Pa masiku ena opuma, kompositi imaphatikizidwa bwino m'mawa, zomwe, mwachiwonekere, zimakonda kukula kwa mahomoni, omwe kuchuluka kwawo kumawonjezeka m'mawa.
Zotenga
Insulin ndi hormone yomwe imalimbikitsa kuyamwa kwa amino acid ndi shuga ndi myocyte. Zidzakhala zothandiza kulimbikitsa kutulutsa kwa chinthuchi mwa kudya 10-20 g wa chakudya chofulumira (madzi), 20-30 g wa mapuloteni othamanga (whey protein isolate) kapena 5-15 g amino acid (kuphatikiza glutamine). Hormone yokula, thyroxine ndi anabolic steroids imakhalanso ndi zotsatira za anabolic.
Masitolo apadera amagulitsa opanga ndi makina okonzekera. Nthawi yomweyo, pofuna kupewa kuperewera kwa madzi m'thupi chifukwa chogwiritsa ntchito zowonjezera zowonjezera zakudya, tikulimbikitsidwa kumwa chakudyacho ndi madzi ambiri (5 g / 250 ml).
Ndikofunika kukumbukira kuti palibe chifukwa chomwe chowonjezeracho chiyenera kusakanizidwa ndikuloledwa nthawi yomweyo:
- ndi zakumwa zilizonse zotentha (kutentha kwambiri kumathandizira kuwononga zinthu);
- mkaka (casein imasokoneza kuyamwa kwa chilengedwe);
- khofi (zochita za caffeine ndizofanana ndi casein).
Pofuna kupewa zolakwika zomwe zingagwiritsidwe ntchito aminocarboxylic acid, tikulimbikitsidwa kuti tiwunikire mosamala malangizo ogwiritsira ntchito zowonjezera zakudya.
Kutalika kwa njira yovomerezeka
Ochita masewera ndi makochi ambiri amavomereza kuthekera kogwiritsa ntchito cholengedwa mosalekeza, ngakhale othamangawo amadziwa kuti, atatha pafupifupi miyezi iwiri akudya tsiku lililonse, kuchepa kowoneka bwino kwa minofu ya minyewa. Pofuna kupewa kuchepa kwa chidwi cha ma myocyte, tikulimbikitsidwa kuti tichite maphunziro amasabata 6, omwe amasinthidwa ndikupuma kwamasabata anayi.
