La umqambi kade ethola izikhundla njengoba Isengezo sokudla sabadlali. Iqukethe inhlanganisela yama-amino acid amathathu: I-glycine, i-L-arginine ne-L-methionine. Izakhiwo zayo zifinyelela kumaseli emisipha, ngakho zisiza kakhulu ukwakha imisipha yemisiphaIphinde ifinyelele endaweni yobuchopho. Sizobuyekeza ukuthi yimaphi amabhrendi angcono kakhulu e-creatine okungenzeka akhona emakethe, njengoba ukwakheka kwawo kufanele kube okuyiqiniso futhi ethathayo kufanele kube ncamashi.
Lesi sengezo sithathwa ngaphambi noma ngemuva kokuzivocavoca umzimba, ikakhulukazi emidlalweni yokuqina noma yokuncintisana. Umthamo wawo akufanele weqiwe, ngoba ungabangela ukuphazamiseka emzimbeni noma ungasebenzi kahle. Kodwa umthamo wayo oqondile uphenduka ube namandla, uqinise imisipha futhi usize ukunciphisa ukulimala.
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Kunezinhlobo ezintathu zezithako ezisekelwe ku-creatine: i-creatine monohydrate, i-buffered creatine, ne-creatine HCL. Zonke zibhekwa njengama-creatine amahle, kodwa okubaluleke kakhulu i-Creatine Monohydrate, ngoba iqukethe izinzuzo eziningi ezengeziwe.
- Isiza ukwandisa imiphumela yokuqeqeshwa ukumelana, kuthuthukisa amandla emisipha futhi kwandisa isisindo somzimba.
- inikeza okuningi ikhwalithi eyengeziwe ekwandiseni ukumelana ngesivinini kanye nokuqeqeshwa okusezingeni eliphezulu.
- Ekuzivocavoceni kwe-aerobic nakho kunokufinyelela okukhulu, ikakhulukazi uma kuku- Amandla aphezulu.
Kufanele kuphawulwe ukuthi lezi izengezo bayilokho igama ngokwalo elikuchazayo. "Bayi-supplement". Azikho ngaphansi kwezimo ezingaba esikhundleni yokudla okuhlukahlukene nokunokulinganisela, futhi kufanele kuthathwe kanye nokudla okunempilo. Futhi akufanele udlule umthamo wayo, njengoba umphumela wayo ungasebenzi, ungabangela imiphumela emibi, ubuhlungu besisu kanye nesifo sohudo.
100% I-Creatine Scitec Nutrition
Ingenye yemikhiqizo yekhwalithi ephezulu, ibhekwa njengenye yezinto ezihamba phambili, njengoba izithako zayo zisezingeni eliphezulu. Phakathi kwabo, sithola ukuhlanzeka okuphezulu kwe-creatine monohydrate futhi esezingeni eliphezulu.
I-Creatine Scitec Nutrition incoma ukuthatha 3,4 amagremu walesi sengezo ngosuku, ngaphambi kokuqeqeshwa ngakunye futhi kanye no-300 ml wamanzi noma yisiphi isiphuzo.
I-Creatine Biotech USA
Ngenye inhlanganisela ehlanganiswe nayo i-creatine monohydrate. Ingathathwa nezinye izithasiselo, inokunambitheka okungathathi hlangothi futhi ingangezwa kuma-protein shakes kulabo abafuna ukuzuza isisindo semisipha. Lokhu kuzoncika ezidingweni zomsubathi ngamunye.
I-Creatine Biotech USA incoma ukuthatha umthamo wansuku zonke we 3,4g creatine futhi ingathathwa ngo-500 ml wanoma yiluphi uketshezi.
Ukudla okunempilo
Enye yama-creatine aziswa kakhulu futhi kulula ukuyithola uma kubhekwa ukusebenza kwayo okuhle nokuhlola okuhle okuhle phakathi kwabasubathi. Phakathi kwezingxenye zayo singaphawula ukuthi kunjalo ilungele ama-vegans, ngoba ayinayo i-lactose.
Ine- ukunambitheka okungathathi hlangothi futhi kulula ukuxutshwa nanoma yiluphi uketshezi ngisho namanzi abandayo. Kunconywa ukuthatha 3,4 g yalesi creatine ngosuku, kanye no-240 ml wamanzi abandayo nanoma yiluphi uhlobo lwesiphuzo.
Uhlobo: Ifomethi ye-XXL - I-German Elite Nutrition
Ingenye yemikhiqizo eyintandokazi kubathengi bayo futhi iqoqa imibono eminingi emihle ezitolo zayo. Ithengiswa ngefomethi ye-XXL, njengoba iqinisekisa ukusetshenziswa kwayo ngaphezu konyaka. Futhi iyisengezo se-vegan ngokuphelele, inketho ekhona kubasubathi abaningi.
Ithasiswa ekusetshenzisweni kwe- 3,4 g we-creatine monohydrate nsuku zonke futhi inekhwalithi, njengoba ifomethi yayo inhle kakhulu, ukuze ikwazi ukumuncwa kalula ngumzimba. Ine-scoop ukuze inikezwe ngokunemba okuphelele.
I-WFN. I-Neutral Vegan Creatine
Lesi esinye isithasiselo sithandwa kakhulu ngabathengi baso. Iqukethe I-Synthetic Creapure, ngakho-ke ilungele ama-vegans kanye nemifino. Yiba ne-a ukunambitheka okungathathi hlangothi futhi ayinazo nhlobo izithasiselo, imibala, izinambitheka, ama-thickeners, ama-anti-caking agents noma i-gluten.
Ine- ukwakheka kwe-ultrafine, ukuze incibilike kalula, ngaphandle kokushiya izigaxa futhi ingamuncwa kangcono kakhulu ngumzimba. Ithakwa ngesipuni nge 3 amagremu womkhiqizo ngosuku futhi ingaxutshwa nanoma yisiphi isiphuzo esinamaphrotheni noma ukuxukuza.
I-CRN-5 evela ku-Crazy Nutrition
Lo mkhiqizo ukhethekile ezithasiselweni zezemidlalo, ezine- ukwakheka kwama-creatine ama-5 nama-electrolyte, ingxube eyenza ihluke kwamanye amabhrendi emakethe. Ukwakheka kwayo kuthambile futhi kuqinisekisa ukuthi ayikhiqizi imiphumela emibi njengamajaqamba esiswini.
- Ukwakheka kwakhe: I-Creatine monohydrate, ukukhuthaza amandla nokululama kwemisipha. Yena i-hydrochloride i-creatine ukwandisa umthamo womzimba. Yena I-Creatine Ethyl Ether, okunikeza amandla angcono. i-tri-creatine malate, ngokumelana okukhulu. Futhi i I-Creatine Pyruvate Citrate, ukuthuthukisa ukulahlekelwa kwamafutha ngesikhathi sokuzivocavoca.
- Iqukethe futhi i-sodium, i-potassium, i-calcium ne-magnesium, konke okungase kudinge umzimba. Kufanele iphuzwe nsuku zonke, imizuzu engu-30 ngaphambi kokuzivocavoca, isibhamu esisodwa esisuka kusipuni sayo sokulinganisa kanye nengilazi enkulu yamanzi.
Ukukhethwa kwalezi zithako kubhekwa ngokucophelela uma kubhekwa izinzuzo zazo ezinkulu kanye nokuphawula okuhle. Konke ziwusizo ekwakheni imisipha futhi andise izinqolobane zamandla e-intracellular futhi anikeze ukwesekwa okukhulu ukukhulisa ukuqina komzimba. Ngaphezu kwalokho, banaleyo ngxenye esiza ukulungisa izicubu zemisipha, ukusheshisa ukutakula nokunciphisa ubuhlungu.