He mea kanu ka Creatine Monohydrate?

2023-08-03 10:10:22

Ua lilo ʻo Creatine monohydrate i mea hoʻohui kaulana loa ma muli o kāna mau pono i hōʻoia ʻia no ke kūkulu ʻana i ka ʻiʻo, ka loaʻa ʻana o ka ikaika a me ka hoʻonui ʻana i ka hana hoʻoikaika kino. 


Eia nō naʻe, kū pinepine nā nīnau e pili ana inā kūpono ka creatine no nā meaʻai meaʻai a me nā meaʻai vegan. Ma kēia ʻatikala kikoʻī, e noʻonoʻo pono wau inā he mea kanu ka creatine monohydrate, nā pōmaikaʻi no nā mea pāʻani mea kanu, nā hoʻolālā dosing maikaʻi loa, nā noʻonoʻo palekana, a me nā hōʻailona e ʻimi ai.

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He aha ka Creatine Monohydrate?

ʻO Creatine monohydrate pauka nui he ʻano hana creatine, he ʻakika organik e kōkua i ka hāʻawi ʻana i ka ikehu i nā cell i loko o ke kino o ke kanaka. Ua hoʻopaʻa ʻia me kahi mole wai, kahi e hoʻomaikaʻi ai i ke kūpaʻa. Ma kahi o 95% o ka creatine o ke kino e mālama ʻia i loko o ka ʻiʻo ʻiʻo iwi e kōkua i ka hoʻopaʻa ʻana i ka ʻiʻo i ka wā hoʻoikaika kino. Hiki i ka hoʻohui ke hoʻonui i kēia mau hale kūʻai muscular creatine, hāʻawi i ka ikehu hou e hoʻonui nui i ka hiki ke hoʻomaʻamaʻa a me ka hana kino.


Pono anei ka Creatine i ka hahai ʻana i kahi meaʻai Vegan a i ʻole meaʻai meaʻai?

ʻAe, hiki i ka creatine supplementation ke hāʻawi i ka hana nui a me nā pono hoʻoikaika kino no nā vegans a me nā meaʻai meaʻai:

· Hoʻonui ka loaʻa ʻana o ka nui o ka ʻiʻo lean ke hui pū me ka hoʻomaʻamaʻa kūʻē holomua.

· Hoʻonui i ka mana kiʻekiʻe no nā hana haʻuki e like me ka sprinting, lele a me ka wikiwiki o ka wikiwiki a i ʻole ka ikaika.

· Hāʻawi i ka nui o ka hoʻomaʻamaʻa holoʻokoʻa a me ka luhi lohi ma muli o ka loaʻa ʻana o ka ikehu hou i loko o nā ʻiʻo.

· Hoʻoikaika i ka hoʻihoʻi hou ʻana ma hope o ka hoʻomaʻamaʻa ma waena o nā pūʻulu a me nā hana.

· Hāʻawi i kahi ergogenic ma o ka hoʻokiʻekiʻe ʻana i ka hoʻomanawanui ʻana o ka ʻiʻo, ka ikaika a me ka hiki ke hoʻoikaika i ka hana no nā hana haʻuki.

Mai ka hapalua o ka lā nui creatine mai nā meaʻai holoholona, ​​ʻo nā mea pāʻani meaʻai meaʻai a me nā mea pāʻani vegan he mau haʻahaʻa haʻahaʻa haʻahaʻa loa nā hale kūʻai muscular creatine i hoʻohālikelike ʻia me nā omnivores. Hiki ke kōkua maikaʻi ka hoʻohui ʻana i ka hoʻolālā i ka maʻamau intramuscular creatine content e hoʻomaikaʻi i nā ʻano like ʻole o ka hana hoʻoikaika kino.



He aha nā meaʻai maikaʻi loa a me nā manawa no Creatine?

ʻO nā alakaʻi kuhikuhi dosing a me nā manawa no ka hoʻohui ʻana i ka creatine he mea like ia no nā mea ʻai meaʻai a me nā mea ʻai ʻai:

· 3-5 grams i kēlā lā i kēia lā hāʻawi i nā pono ikaika no ka hoʻonui ʻana i ka ulu ʻana o ka ʻiʻo, ka loaʻa ikaika a me ka hana hoʻoikaika kino.

· Ka manawa ma mua a ma hope o ka hoʻomaʻamaʻa ʻana i nā lā hoʻomaʻamaʻa no nā hopena kiʻekiʻe loa - 2.5-5 grams ma mua o ka hoʻomaʻamaʻa, 2.5-5 grams ma hope o ka hoʻomaʻamaʻa.

Ma nā lā hoʻomaha me ka ʻole o ka hoʻomaʻamaʻa ʻana, e lawe i ka 3-5 grams i kēlā me kēia manawa o ka lā e kōkua i ka mālama ʻana i nā hale kūʻai muscular creatine.

· E hoʻohana i ka 5-7 lā "loading phase" ma kahi o 20 grams i kēlā me kēia lā i ka wā e hoʻomaka mua ai i ka supplementation e kōkua i ka hoʻopiha wikiwiki ʻana i ka creatine intramuscular.

· E hoʻopili me ka pauka creatine monohydrate maʻemaʻe ma mua o nā capsules no ka waiwai nui a me ka hiki ke hoʻopaʻa ʻia.

· E lawe mau i ka creatine i kēlā me kēia lā me nā lā hoʻomaʻamaʻa a me nā lā hoʻomaʻamaʻa ʻole no ka saturation creatine muscular maikaʻi loa.

Hāʻawi kēia i nā pae kiʻekiʻe o ka creatine e pono ai e hoʻonui i nā ʻano ʻano like ʻole o ka hana haʻuki me ka ʻole o nā pilikia palekana.

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Palekana anei ka Creatine?

ʻO ka noiʻi nui ʻana i nā makahiki he ʻumi e hōʻoia i ka palekana o ka creatine monohydrate no ka hoʻohana lōʻihi ʻole me nā hopena koʻikoʻi koʻikoʻi i nā ʻano maʻamau i ʻōlelo ʻia. ʻO nā hopena ʻaoʻao wale nō e hiki ke komo:

· ʻAʻole hōʻoluʻolu GI - ʻO ka maʻi maʻi, ʻāʻī, nausea i ka wā e hoʻomaka ai ka hoʻohui ʻana i ka wā e hoʻoponopono ai ke kino. Manaʻo e hāʻule i loko o 1-2 mau pule.

· ʻO nā ʻiʻo a i ʻole nā ​​ʻeha - Hiki ke hoʻonui koke i ka ikaika o ka hoʻomaʻamaʻa, ka leo a me ka ukana. ʻO ka hoʻonui mālie ʻana i ka hana e kōkua i ka hōʻemi ʻana i ka pilikia. ʻO nā kōkua hoʻolāʻau kūpono pū kekahi.

· Hoʻonui paona - Hoʻohui i ka nui o ka ʻiʻo lean, ʻaʻole ka momona.

· Hoʻonui i ka paʻa wai - Hoʻonui ʻo Creatine i ka wai i loko o nā ʻiʻo ʻiʻo, hoʻonui i ka leo akā ʻaʻole ma ke ala ʻino. ʻO ka hoʻohana ʻana i ka wai i kēlā me kēia lā e pale i ka paʻa ʻana o ka wai.

ʻO ka poʻe me nā maʻi maʻi maʻi ma mua e pono e hoʻomaʻamaʻa makaʻala a nīnau i ke kauka ma mua o ka hoʻohui ʻana me ka creatine. Akā no ka poʻe olakino olakino, ʻo ia kekahi o nā mea hoʻopihapiha hoʻoikaika palekana palekana loaʻa.

He aha ke ʻano o ka Creatine e pono iaʻu e hoʻohana?

No nā mea ʻai meaʻai a me nā vegans e ʻimi nei e hoʻohui me ka creatine, ka pauka creatine monohydrate nui ʻoiaʻiʻo ke ʻano kūpono e hoʻohana ai no nā kumu he nui:

· Hoʻohana maʻamau i ka vegan - Hana ʻia me nā ʻano hana synthetic me ka ʻole o nā mea holoholona.

· Hāʻawi i ka dosing maʻalahi e hoʻokō i nā pono o kēlā me kēia lā.

· ʻOi aku ka maikaʻi o ka absorption a me ka waiwai i hoʻohālikelike ʻia i nā ʻano capsule pipiʻi.

· Hoʻohui maʻalahi i nā smoothies a i ʻole nā ​​lulu no ka ʻai maʻalahi.

Ke koho ʻana i kahi hōʻailona o ka pauka creatine, e hoʻāʻo e koho i nā huahana i hōʻailona maopopo ʻia e like me ka vegan a i ʻole meaʻai meaʻai. Loaʻa i kekahi mau huahana creatine ʻoi aku ka liʻiliʻi o ka ʻiʻo a i ʻole e hana ʻia me ka hoʻohana ʻana i nā waiʻona holoholona. ʻO nā pauka lāʻau lapaʻau kūlana kiʻekiʻe he mea maʻamau ka palekana vegan.

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Aia ka Creatine mea kanu a holoholona paha?

ʻOiai ka liʻiliʻi o ka creatine e hana maoli ʻia i nā meaʻai holoholona e like me ka pipi, ka iʻa a me nā hua manu, ʻo ka creatine maoli i loaʻa i kēia mau lā. dietary kumukanawai a hana ʻia ma o nā kaʻina kemika synthetic me ka hoʻohana ʻole ʻana i nā mea holoholona. ʻO nā ʻano hana nui ʻelua he:

· Dehydration o sarcosine, i loaʻa mai ka amino acid glycine.

· ʻO ka fermentation bacteria o ka glycine i loko o ka creatine.

No laila, ʻaʻohe ʻiʻo holoholona maoli a i ʻole nā ​​​​huahana ʻiʻo. Hana ʻia lākou mai nā substrates amino acid i hoʻokumu ʻia i nā mea kanu a i ʻole ma o nā ʻenehana fermentation microbiological ma kahi ʻano vegan-friendly.

He aha ka pae o ka Creatine i loaʻa i nā mea kanu?

Hōʻike nā haʻawina ʻepekema i nā mea kanu a me nā vegans i ka awelika 20-50% haʻahaʻa haʻahaʻa intramuscular creatine i hoʻohālikelike ʻia me ka poʻe e ʻai mau i ka ʻiʻo.

Ma muli paha o ka hapalua o nā koi creatine i kēlā me kēia lā i ka poʻe ʻai ʻai mai nā kumu holoholona ʻai e like me ka pipi, moa a iʻa paha. Hoʻokumu ʻia ke koena i loko o ke ake a me nā puʻupaʻa mai nā waikawa amino.

Hiki ke unuhi ʻia ka maʻiʻo creatine muscular haʻahaʻa haʻahaʻa i ka hiki ke hoʻemi ʻia no ka hoʻoikaika anaerobic kiʻekiʻe ma waena o nā mea pāʻani meaʻai. Hiki i ka hoʻonui ʻana i ka creatine hoʻolālā ke kōkua pono i ka hoʻomaʻamaʻa ʻana i nā pae creatine intramuscular e hoʻomaikaʻi i nā hiki haʻuki.

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ʻO wai nā inoa Creatine he Vegan?

ʻO kekahi mau mea hoʻolaha creatine monohydrate pauka kaulana i kūpono i nā meaʻai vegan:

· ʻO ka meaʻai maikaʻi loa Creatine 2500 Caps

· MuscleFeast Creapure Creatine Monohydrate Powder

· BulkSupplements Pure Micronized Creatine Monohydrate Powder

· Gnarly Nutrition Vegan Creatine

· Natural Stacks Smart Creatine

· Nutricost Creatine Monohydrate Powder

· Nutrabio Creatine Monohydrate Powder

E nānā mau no ka hōʻoia vegan ma ka lepili a i ʻole nā ​​wehewehe huahana. E hōʻalo i nā huahana gelatin-capsulated a i ʻole nā ​​pauka i loaʻa nā mea hoʻohui, nā mea hoʻopili a i ʻole nā ​​​​mea hoʻopiha i hiki ke loaʻa i nā holoholona. ʻO nā pauka creatine kiʻekiʻe kiʻekiʻe o ka lāʻau lapaʻau mai nā ʻoihana hoʻohui kaulana he mea maʻamau ka vegan-friendly.

He pono anei ka Vegan Creatine?

ʻAe, ua hōʻoia ka noiʻi nui i nā mea hoʻohui vegan-friendly creatine monohydrate i hana ʻia ma o nā kaʻina hana synthetic e like me ka maikaʻi e like me ka creatine kuʻuna no ka hoʻomaikaʻi ʻana i ka ikaika o ka ʻiʻo, ka mana mana, ka mākaukau hoʻomaʻamaʻa, ka hana hoʻomaʻamaʻa a me nā loaʻa lean mass ke hui pū ʻia me kahi papahana aʻo kūʻē.

ʻAʻohe hōʻike koʻikoʻi e hōʻemi ana ka creatine vegan mai ka hana kemika synthetic i ka bioavailability, absorption a i ʻole efficacy i hoʻohālikelike ʻia me ka creatine i loaʻa maoli i ka ʻiʻo a iʻa paha. Hoʻomau like ka mole, hāʻawi i nā hopena like a me nā pōmaikaʻi.

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Nā hopena ʻaoʻao ʻo Vegan Creatine

ʻO nā hopena ʻaoʻao e pili ana me nā mea hoʻohui vegan creatine kiʻekiʻe e like me nā huahana creatine kuʻuna. Manaʻo nui ʻia he palekana loa no ka hapa nui o nā kānaka, hiki i nā pilikia ke komo:

· ʻO ka pilikia GI maʻalahi - ʻO ka maʻi maʻi, ka ʻōpū o ka ʻōpū, ka nausea i ka wā e hoʻomaka mua ai i ka hoʻohui ʻana e like me ka hoʻoponopono ʻana o ke kino. Hoʻopau maʻamau i loko o 1-2 mau pule o ka hoʻopaʻa ʻana. ʻO ka hydration kūpono e hōʻemi i ka pilikia.

· ʻO ka ʻiʻo ʻāʻī a i ʻole ka ʻāʻī - ʻO ke kumu nui inā hoʻonui wikiwiki i ka ikaika o ka hoʻomaʻamaʻa ʻana, ka leo, ka lōʻihi a me ka ukana holoʻokoʻa. ʻO ka hoʻonui mālie ʻana i ka hana e kōkua i ka pale ʻana i nā pilikia. Hoʻomaʻamaʻa kūpono, nā lā hoʻomaha, a me nā kōkua hoʻolāʻau pū kekahi.

· Hoʻonui paona - Hoʻohui i ka nui o ka ʻiʻo wīwī ma mua o ka momona.

· Hoʻonui i ka paʻa wai - Huki i ka wai hou i loko o nā ʻiʻo ʻiʻo, e hoʻonui i ka leo akā ʻaʻole ma kahi ala ʻino. ʻO ka mālama pono ʻana i ka wai wai i kēlā me kēia lā e pale i ka paʻa ʻana o ka wai.

Me ka hoʻomaʻamaʻa kūpono, ka hoʻohana ʻana i ka hydration, a me nā hana hoʻomaʻamaʻa akamai, vegan creatine monohydrate kūʻai nui ʻae ʻia a palekana no ka hapa nui o nā mea hoʻohana.

I ka hopena, hāʻawi ʻia ka pauka creatine monohydrate synthetic i kūpono no nā meaʻai meaʻai / vegan i nā pono ergogenic nui e like me ka creatine kuʻuna no ka hoʻonui ʻana i ka loaʻa ʻana o ka ʻiʻo a me ka hoʻomaikaʻi ʻana i nā ʻano like ʻole o ka hana hoʻomaʻamaʻa ke hui pū ʻia me kahi hoʻomaʻamaʻa kūʻē kūpono. ʻO ke koho ʻana i ka creatine maikaʻi vegan-friendly hiki ke hāʻawi i kahi koho hoʻohui palekana palekana.

E hoʻomaopopo ':

1. Neves, M., Jr, et al. (2011). Nā hopena physiological o ka meaʻai creatine supplementation. Nā ʻAmina Amino, 40(5), 1325-1334.

2. Burke, DG, Chilibeck, PD, Parise, G. et al. Ka hopena o ka creatine a me ka hoʻomaʻamaʻa kaumaha ma ka ʻiʻo creatine a me ka hana ʻana i nā mea ʻai meaʻai. Med Sci Sports Exerc 35, 1946–1955 (2003).

3. Antonio, J., Ciccone, V. (2013). Nā hopena o ka hoʻohui ʻana o ka creatine monohydrate ma mua o ka hoʻomaʻamaʻa ʻana i ke kino a me ka ikaika. J Int Soc Sports Nutrition, 10(1), 36.

4. Gualano, B. et al. (2011). ʻAʻole hiki i ka hoʻohui ʻana o Creatine ke hoʻopilikia i ka hana ʻana i nā maʻi maʻi diabetes type 2: kahi randomized, double-blind, placebo-controlled, clinical trial. European Journal of Applied Physiology, 111(5), 749–756.

5. Trkal, L., Štěpánková, S., Zajíc, T., Burda, J., & Samák, M. (2020). He Manaʻo Paʻa o nā Analytical Methods no ka Hoʻoholo ʻana i ka Creatine a me Creatinine i nā Laʻana Koola. Nūpepa o nā ʻano analytical ma kemika, 2020.


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.