E pau ana ka Creatine Monohydrate

2023-08-04 12:00:13

Ma ke ʻano he mea e lawe ana i nā mea hoʻohui creatine e kākoʻo i kaʻu mau pahuhopu hoʻomaʻamaʻa, ʻike wau inā pau ka creatine a pehea ka lōʻihi o ka hoʻomau ʻana. Me nā pahu e noho ana i loko o kaʻu hale lole no nā mahina, makemake wau e ʻike inā palekana ka lawe ʻana i ka creatine kahiko a hāʻawi i nā hopena hoʻonui like. I loko o kēia alakaʻi kikoʻī, e hāʻawi wau i ka ʻaoʻao koʻikoʻi e pili ana i ka creatine a me ka nānā ʻana i ka nīnau hoʻopau, no laila hiki iā ʻoe ke hoʻoholo i ke ola a me ka hoʻohana maikaʻi ʻana i kāu mea hoʻohui creatine.

He aha ka Creatine?

ʻO ka Creatine kahi waikawa organik nitrogenous i hana maoli ʻia i loko o ke kino o ke kanaka e hāʻawi i ka ikehu i nā cell, ʻo ka nui o nā ʻiʻo a me nā pūnaʻi nerve. He kuleana koʻikoʻi ia i ka hāʻawi ʻana i ka ikehu wikiwiki ma o ka paikikala ATP i ka wā anaerobic e like me ka hāpai kaumaha a i ʻole ka sprints. Hoʻopili ke kino i ka 1-2 grams o ka creatine i kēlā me kēia lā, me ke koena i loaʻa mai nā meaʻai e like me ka ʻiʻo a me ka iʻa. Akā ʻo ka noiʻi e hōʻike ana i ka hoʻonui ʻana me ka creatine monohydrate e hoʻonui hou i nā hale kūʻai muscular no nā pono hana.

He aha ka Creatine Monohydrate.png

He aha ka Creatine Monohydrate?

ʻO Creatine monohydrate pauka nui ʻo ia ke ʻano hoʻohui maʻamau - creatine i hoʻopaʻa ʻia me kahi mole wai. Hoʻokumu nā mea hana iā ia ma ka hoʻoheheʻe ʻana i ka wai wai i loaʻa i ka creatine dissolved. Hoʻokumu kēia i kahi pauka keʻokeʻo kūpaʻa e hui maʻalahi i loko o nā wai no ka ʻai ʻana. Ua aʻo nui ʻia ʻo Creatine monohydrate no nā makahiki he ʻumi a ua manaʻo ʻia ʻo ia ke kūlana gula no ka palekana a me ka pono. No ka mea ʻoi aku ka nui o ka wai o ka pauka creatine, he mea nui ka hoʻoholo ʻana i ko lākou pau ʻana.


Nā ʻano ʻē aʻe o Creatine

ʻOiai ke kaulana nei ka monohydrate, aia nā ʻano ʻē aʻe e like me creatine ethyl ester, creatine hydrochloride, creatine citrate, a me ka creatine wai. Eia nō naʻe, kākoʻo nā ʻikepili liʻiliʻi i kēia mau ʻano hou ma luna o ka monohydrate maʻamau no ka absorption a i ʻole nā ​​hopena. Loaʻa i nā ʻano like ʻole nā ​​moʻolelo kūpaʻa kūʻokoʻa e pili ana i ka lōʻihi o ka pau ʻana. ʻO ka pauka creatine monohydrate i mālama pono ʻia ka lōʻihi loa.

Liquid Creatine vs Powder.png

Liquid Creatine vs Pauka

ʻO ka creatine wai ka creatine i hoʻoheheʻe mua ʻia i ka wai ma mua o ka pauka. Manaʻo nā mea hana i ka absorption ʻoi aku ka maikaʻi, akā ʻaʻole kākoʻo nā hōʻike i kēia. ʻAʻole paʻa ka wai creatine me ke ola ʻoi aku ka pōkole ma kahi o 1-2 mau mahina i ka wehe ʻana. ʻO ka nui o ka wai a me ka nele o nā preservatives e hoʻolalelale i ka degradation. No ka waiwai lōʻihi a ʻoi aku ka maikaʻi, e hoʻopili me nā pauka creatine monohydrate maloʻo.


No ke aha e lawe ai i nā mea hoʻohui Creatine?

Hōʻike nā noiʻi nui creatine monohydrate kūʻai nui hoʻomaikaʻi i ka hana hoʻoikaika kino kiʻekiʻe, ka ikaika o ka ʻiʻo, a me ka loaʻa ʻana o ka lean mass i ka wā i hui pū ʻia me ke aʻo ʻana. Loaʻa nā pōmaikaʻi:

  • Hoʻonui i ka mana, hoʻomanawanui, a me ka hiki ke hana (1)

  • ʻOi aku ka nui o ka ʻiʻo wīwī a me ka ulu ʻana o ka ʻiʻo (2)

  • Hoʻonui i ka hoʻihoʻi ʻana o ka ʻiʻo ma waena o nā kau (3)

  • Ho'ōmi kumuʻiʻo haʻihaʻi i ka wā aʻo (4)

  • Hoʻonui i nā hormones anabolic e like me IGF-1 (5)

Hiki i ka creatine i kēlā me kēia lā ma mua o ka hoʻomaʻamaʻa ke hāʻawi i ka hana nui a me nā hopena hoʻonui kino.


Ua pau ka Creatine?

ʻAe, pau ka creatine. Akā he lōʻihi ke ola o ka creatine monohydrate maʻemaʻe. Manaʻo i ka mālama pono ʻana e mau:

  • 18-24 mahina i hoʻopaʻa ʻia

  • 12-18 mahina i wehe ʻia

  • E ho'ēmi i 6-12 mahina ma nā wahi wela a me ka haʻahaʻa

ʻO ka pau ʻana e pili ana i nā kūlana mālama, ka haʻahaʻa, a me ka ʻike ʻana i ka wai a me ka wela. ʻO ka creatine mālama pono ʻia he 12-24 mau mahina maʻamau.

He aha ka hopena inā lawe au i ka Creatine.png

He aha ka hopena inā lawe au i ka Creatine i pau?

Pau ka ʻai ʻana nui creatine ma mua o kona wā pa'a, he li'ili'i ka pilikia. Akā ʻo ka hoʻohaʻahaʻa ʻana e hoʻopilikia i kona pono. ʻO nā hōʻailona o ka creatine i pau ka:

  • Hoʻemi i ka solubility a me ka clumping

  • Hoʻololi ke kala mai ke keʻokeʻo a melemele

  • Nalo o ka hana crystalline

  • Hoʻemi ʻia nā pono hana hoʻoikaika kino

ʻOiai ʻaʻole e pōʻino ʻoe i ka hoʻohana ʻana i ka creatine kahiko loa, manaʻo e emi iho ka paʻa, solubility, a me nā hopena. Hoʻopili i loko o ka puka makani hoʻohana 12-24 mahina no nā hopena maikaʻi loa.


Loaʻa i ka Creatine kahi lā pau?


Ka nui o ka creatine kumukanawai a Loaʻa i ka pau ʻana i paʻi ʻia a i ʻole nā ​​lā maikaʻi loa ma ka pūʻolo e hōʻike ana i ke ola o ka mea hana. No ka wehe ʻole ʻia ka pauka creatine monohydrate nui, Aia kēia ma kahi o 18-24 mau mahina mai ka lā encapsulation ma lalo o nā kūlana mālama kūpono. Ke wehe ʻia, manaʻo e noho paʻa ka mana no kahi 12-18 mau mahina hou. E hoʻomaopopo he mau manaʻo koho maʻamau kēia e pili ana i ka waiho ʻana.

Pehea ka lōʻihi e hiki ai iā ʻoe ke hoʻohana iā Creatine Monohydrate.png

Pehea ka lōʻihi e hiki ai iā ʻoe ke hoʻohana i ka Creatine Monohydrate?


Ke mālama ʻia i loko o kahi wahi maloʻo maloʻo ma kahi mamao mai ka makū a me ka lā pololei, hiki i ka pauka creatine monohydrate ke mau a puni:

  • 1-2 makahiki i hoʻopaʻa ʻia me ka wehe ʻole ʻia

  • 6-12 mahina ma hope o ka wehe ʻana

  • E ho'ēmi i ka 3-6 mahina ma kahi anuanu wela

Ma waho aʻe o kēia mau manawa, e nānā pono i kāu pauka creatine. ʻOiai ke ʻike maʻamau ke keʻokeʻo, crystalline, a hiki ke hoʻoheheʻe piha ʻia i ka wai me ka ʻole o nā puʻupuʻu, hiki ke hoʻohana ʻia ka creatine. E hoʻolei inā ʻeleʻele loa, paʻa a paʻa paha.


Hiki i ka Creatine ke hoʻopau a hele hewa paha?


ʻAe, hiki i ka creatine ke hoʻohaʻahaʻa i ka mana a me ka maikaʻi i ka manawa ma hope o ka hana ʻana. Ma muli o kāna haku mele ʻana a me ke ʻano hygroscopic, pau ka creatine inā mālama pono ʻole ʻia. ʻO nā hōʻailona o ka creatine maikaʻi ʻole e loaʻa:

  • Hoʻemi ka solubility i ka wai

  • Ka hoʻololi ʻana i ka melemele a ʻeleʻele paha

  • ʻO ka puʻupuʻu paʻakikī a i ʻole ka ʻoki ʻana i ka pauka

  • ʻO ka nalowale o ka mana a me nā pono hana

Hōʻalo i ka hoʻohana ʻana i ka creatine ma mua o 1-2 mau makahiki i wehe ʻole ʻia a i ʻole 6-12 mau mahina i wehe ʻia. ʻOiai ʻaʻole pōʻino, ʻaʻole e hāʻawi ka creatine degraded i nā hopena piha.


Hiki iā mākou ke hoʻohana i ka Creatine i hala?


ʻO ka ʻai ʻana i ka creatine i kekahi mau mahina i hala i ka pau ʻana he liʻiliʻi ka pilikia, akā hiki ke hāʻawi i nā hopena hoʻemi. Eia naʻe, ʻaʻole ʻōlelo ʻia ka hoʻohana ʻana i ka creatine ma mua o 6-12 mau mahina ma hope o ka wehe ʻana a i ʻole 2 mau makahiki i hoʻopaʻa ʻia. ʻO ka nui o ka hoʻohaʻahaʻa, ʻoi aku ka maikaʻi o ka creatine. I loko o kekahi mau mahina o ka wehe ʻana a wehe ʻana paha, hiki ke hoʻohana ʻia ka creatine pau inā mālama pono ʻia. Akā, hōʻike ka noiʻi i nā pōmaikaʻi kiʻekiʻe loa i loko o 12-24 mau mahina mālama ola ke hoʻopaʻa ʻia i nā kūlana maloʻo. No ka ikaika piha, e hoʻolei i ka creatine ma mua o nā lā pau o ka mea hana.

Hiki iā mākou ke hoʻohana i ka Creatine.png

Pehea ka lōʻihi o ka palekana o Creatine?


Ke mālama pono ʻia mai ka wela, ka makū a me ka lā, mālama pono ʻia ka pauka creatine monohydrate no:

  • ʻO 18-24 mau mahina i hoʻopaʻa ʻia i ka hale hana i wehe ʻole ʻia

  • 12-18 mahina wehe ʻia a laila hoʻopaʻa hou ʻia

  • E ho'ēmi i ka 6-12 mahina i wehe ʻia ma nā wahi wela a me ka haʻahaʻa

ʻO ka ʻai ʻana i ka creatine i loko o kēia mau manawa ʻaʻohe pilikia palekana. Akā ʻo ka mālama ʻana ma mua o kēia mau lōʻihi e hoʻonui i ka degradation a hoʻemi i ka potency. Pono ka Creatine i loko o ka ʻeke i wehe ʻole ʻia e ka mea hana e mālama i ka mana piha no kahi o ʻelua makahiki mai ka lā encapsulation ma lalo o nā kūlana mālama maikaʻi loa.


ʻAʻole hana ka Creatine i pau?


Hāʻawi mau ka creatine expired i nā pōmaikaʻi, akā me ka haʻahaʻa haʻahaʻa e hoʻomau i ka hāʻule. Ma kahi o 6-12 mau mahina ma hope o ka wehe ʻana, a i ʻole 2 mau makahiki i wehe ʻole ʻia, hoʻemi nui ka creatine degradation i ka pono. Manaʻo i ka emi ʻana o ka hoʻoheheʻe ʻana, ke komo ʻana i loko o nā ʻiʻo, a me nā hopena hoʻonui i ka ikehu. ʻOiai ʻaʻole ʻona, ʻaʻole e hāʻawi ka creatine i hoʻohaʻahaʻa ʻia i nā pono hoʻoikaika piha. ʻO ka pauka ʻeleʻele nui a i ʻole ka puʻupuʻu he hōʻailona ia ua pau ka creatine a pono e hoʻolei ʻia.


Pehea ka hana ʻana o Creatine?


Ke hoʻokomo ʻia, komo ka creatine i kou koko a laila nā ʻiʻo. I loko o nā pūnaewele, hoʻopaʻa ʻia ka creatine me ka phosphate e hana i nā hale kūʻai phosphocreatine. I ka wā hoʻoikaika ikaika, hoʻohana nā ʻiʻo i ka phosphocreatine no ka hana wikiwiki ATP. Hoʻonui ka creatine supplemental i ka mālama ʻana i ka phosphocreatine no ka mana nui, hoʻomanawanui, ikaika, a me ka loaʻa ʻana o ka ʻiʻo. Akā nalo ka creatine i pau i kona hiki ke hoʻoheheʻe a me ka absorption. Hoʻopilikia kēia i ka saturation ʻiʻo e pono ai e hoʻomaikaʻi i kāu hoʻomaʻamaʻa.

Pehea ka lōʻihi o Creatine.png

Pehea ka lōʻihi o ka Creatine?


Ke mālama pono ʻia i loko o nā kūlana maloʻo a hoʻopaʻa ʻia mai ka haʻahaʻa. creatine monohydrate nui mau loa:

  • Hoʻopaʻa ʻia ka hale hana a hiki i 2 mau makahiki i wehe ʻole ʻia

  • 1 makahiki wehe ʻia a laila hoʻopaʻa hou ʻia

  • E ho'ēmi i 6 mahina i wehe ʻia ma nā wahi wela a me ka haʻahaʻa

ʻOi aku ka pōkole o ka wai creatine ma kahi o 2-3 mau mahina i wehe ʻia. No ka lōʻihi o ke ola ʻana, e hoʻopaʻa me ka pauka monohydrate micronized maʻemaʻe i mālama ʻia i nā kūlana kūpono. E kāpae i ka creatine i wehe ʻia ma mua o hoʻokahi makahiki.


Hiki iā ʻoe ke maʻi i ka make ʻana o Creatine?


ʻO ka ʻai ʻana i ka pauka creatine i loko o kekahi mau mahina i hala aku nei, ʻaʻole hiki ke hoʻopōʻino iā ʻoe. Eia nō naʻe, ʻo ka ʻai ʻana i ka creatine i hoʻohaʻahaʻa ʻia i ʻoi aku ma mua o 2 mau makahiki hiki ke hoʻoulu i ka maʻi hoʻoheheʻe manawaleʻa e like me ka cramping a i ʻole nausea i kēlā mau maʻi. 


Akā ʻaʻohe mea i kākau ʻia i nā pilikia olakino no ka wā lōʻihi a i ʻole nā ​​hopena ʻawaʻawa. ʻO ka pilikia nui me ka creatine expired ka nele o ka pono, ʻaʻole palekana. Ma waho aʻe o ka ʻeha o ka ʻōpū, hiki iā ʻoe ke ʻai i ka creatine expired me ka pilikia ʻole o ke olakino.


I ka hōʻuluʻulu ʻana, hoʻomau mau ka creatine a maikaʻi ma kahi o 12-24 mau mahina ke mālama pono ʻia. Hiki mai kekahi degradation ma hope o kēia manawa, e hōʻemi ana i nā pōmaikaʻi. ʻOiai palekana maʻamau, e pale i ka hoʻohana ʻana i ka creatine ma mua o 2 mau makahiki. 


No nā hualoaʻa kiʻekiʻe loa, e hoʻolei i ka creatine i wehe ʻia ma mua o 1 makahiki, a me ka creatine wehe ʻole ma mua o ka lā pau o ka mea hana. Ke mālama ʻia i loko o kahi maloʻo maloʻo a hoʻopaʻa pono ʻia, e mālama nā mea hoʻohui creatine i ka mana piha no ka hoʻonui ʻana i ka hana haʻuki a me ke olakino holoʻokoʻa.


Inā makemake ʻoe e kūʻai i ka creatine monohydrate i ka nui, e ʻoluʻolu e kelepona mai iā mākou ma ka leka uila:info@scigroundbio.com.

E hoʻomaopopo ':

  1. De Salles Painelli V, Saunders B, Kūʻai C, Harris RC, Solis MY, Roschel H, Gualano B. (2021). ʻO Creatine Supplementation a me Upper Limb Strength Performance: He Systematic Review and Meta-Analysis. Pāʻani Med. 51(1):177-194.

  2. Chilibeck PD, Kaviani M, Candow DG, Zahradnik JK. (2017). Ka hopena o ka hoʻonui ʻana i ka creatine i ka wā o ka hoʻomaʻamaʻa kūʻē ʻana i ka nui o ka ʻiʻo lean a me ka ikaika muscular i nā pākeke kahiko: kahi meta-analysis. Open Access J Sports Med. 8:213-226.

  3. ʻO Rawson, ES, Conti, MP a me Miles, MP (2007), ʻaʻole hoʻemi ka hoʻohui ʻana o Creatine i ka hōʻino ʻana i ka ʻiʻo a hoʻomaikaʻi paha i ka hoʻihoʻi ʻana mai ka hoʻoikaika kino. J Ka ikaika Cond Res, 21: 1208-1213.

  4. Louis, M., Poortmans, JR, Francaux, M., Berre, J., Boisseau, N., Brassine, E., Cuthbertson, DJ, Smith, K., Babraj, JA, Waddell, T. a me Rennie, MJ (2003), ʻAʻohe hopena o ka creatine supplementation ma ke kanaka myofibrillar a me ka sarcoplasmic protein synthesis ma hope o ka hoʻoikaika ʻana. Am J Physiol Endocrinol Metab, 285: E1089-E1094.

  5. Deldicque, L., Atherton, P., Patel, R., Theisen, D., Nielens, H., Rennie, MJ a me Francaux, M. (2008), Nā hopena o ka hoʻomaʻamaʻa kū'ē me ka ʻole o ka creatine supplementation ma ka hōʻike gene a hōʻailona kelepona ma ka ʻiʻo iwi iwi. J Appl Physiol, 104: 371-378.


No ka mea kākau

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He kanaka botanist ʻo Celine Xu me 15 mau makahiki o ka ʻike i ka noiʻi ʻana a me ka hoʻomohala ʻana i nā mea kanu mea kanu no nā noi meaʻai a me nā lāʻau lapaʻau. Alakaʻi ʻo ia i kahi hui R&D e pili ana i ka ʻike, ka mahiʻai ʻana a me ka unuhi ʻana i nā mea kanu lāʻau. Ua loaʻa iā Celine Xu kahi Ph.D. ma Plant Biology ua kākau i nā ʻatikala he nui i loko o nā puke pai e pili ana i nā pono olakino o nā phytochemical kūikawā. 'Ōlelo pinepine 'o ia ma nā 'aha kūkā o ka 'oihana e pili ana i nā mea hou e pili ana i ka 'imi noi'i mea kanu. Hoʻolaʻa ʻia ʻo Celine Xu i ka holomua ʻana i ka ʻike ʻepekema pehea e hoʻohana ʻia ai nā pūhui mea kanu i hoʻopaʻa ʻia e hoʻomaikaʻi i ke olakino kanaka.