Kodi Nthawi Yabwino Yotenga Zachilengedwe Ndi Iti?

Zamkati

• Chifukwa Chiyani Muyenera Kulenga?
• Kuonjezera Masiku Omwe Mukuchita Masewera Olimbitsa Thupi
• Kodi Muyenera Kuwatenga Mukatha Kuchita Masewera Olimbitsa Thupi?
• Ndibwino kuti muwonjezere Posachedwa kapena Mukamaliza Kuchita Masewera Olimbitsa Thupi
• Kuwonjezera pa Masiku Opuma
• Kodi Mungatengeko China Chilichonse?
• Mfundo Yofunika Kwambiri

Creatine ndi chimodzi mwazinthu zodziwika bwino zolimbitsa thupi.

Kafukufuku wambiri wasonyeza kuti kumawonjezera mphamvu ndi minofu (,,).

Kafufuzidwe kafukufuku wasonyezanso kuti ndi bwino kuwononga (,,).

Koma ngakhale mutha kudziwa kale kuti zolengedwa ndizotetezeka komanso zothandiza, zikuwoneka kuti pali chisokonezo pa nthawi yabwino yoyitenga.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa za nthawi yomwe mutenge cholengedwa.

Chifukwa Chiyani Muyenera Kulenga?

Creatine ndi molekyu yomwe mwachilengedwe imapezeka m'maselo anu.

Ndiwowonjezeranso kwambiri pazakudya zomwe zidaphunziridwa kwambiri.

Kutenga cholengedwa ngati chowonjezera kumatha kukulitsa chidwi chake m'maselo anu, zomwe zimabweretsa maubwino angapo azaumoyo ndi magwiridwe antchito (,,).

Izi ndizophatikiza zolimbitsa thupi zolimbitsa thupi komanso kukhala ndi thanzi lam'mimba, komanso maubwino amitsempha, monga magwiridwe antchito amisala okalamba (,,,).

Kafukufuku wasonyeza kuti chilengedwe chimatha kuwonjezera mphamvu kuchokera ku pulogalamu yophunzitsira zolemera pafupifupi 5-10%, pafupifupi (,,).

Phindu la magwiridwe antchito lingakhale lotheka chifukwa chofunikira pakupanga kwama cell opanga mphamvu ().

Kwa iwo omwe akufuna kuwonjezera mphamvu zamphamvu ndikulimbikitsa thanzi lathunthu, ndizowonjezera zomwe muyenera kuziganizira.

Creatine ndi chowonjezera chotetezeka komanso chothandiza chomwe chimakhala ndi maubwino angapo azaumoyo komanso magwiridwe antchito.

Kuonjezera Masiku Omwe Mukuchita Masewera Olimbitsa Thupi

Masiku omwe mumachita masewera olimbitsa thupi, pali zinthu zitatu zofunika kuchita posankha nthawi yolenga.

Mutha kumwa posachedwa musanachite masewera olimbitsa thupi, mutangotsala pang'ono kuchita masewera olimbitsa thupi kapena nthawi ina yomwe simayandikira pomwe mumachita masewera olimbitsa thupi.

Njira ina ndikugawa mlingo wanu wa tsiku ndi tsiku ndikuzitenga tsiku lonse.

Kodi Muyenera Kuwatenga Mukatha Kuchita Masewera Olimbitsa Thupi?

Ofufuza angapo ayesapo kupeza nthawi yabwino kuti atenge zowonjezera zowonjezera.

Kafukufuku wina adasanthula ngati zinali zothandiza kwambiri kuti amuna achikulire azidya magalamu asanu a creatine asanachite masewera olimbitsa thupi kapena atamaliza ().

Pakafukufuku wamasabata anayi, ophunzirawo adalemera masiku asanu pasabata ndipo adatenga cholenga asanayambe kapena atachita masewera olimbitsa thupi.

Kumapeto kwa phunziroli, kuwonjezeka kwakukulu kwa kuchuluka kwamafuta ndikuchepetsa kwakukulu kwamafuta ambiri kudawonekera pagulu lomwe lidatenga cholengedwa mutachita masewera olimbitsa thupi.

Komabe, kafukufuku wina sananene kuti pali kusiyana pakati pakumwa musanachite kapena mutachita masewera olimbitsa thupi ().

Ponseponse, kutengera kafukufuku wocheperako yemwe akupezeka, sizikudziwika ngati pali kusiyana kulikonse pakati pa kutenga cholengedwa musanachite masewera olimbitsa thupi kapena mutatha.

Ndibwino kuti muwonjezere Posachedwa kapena Mukamaliza Kuchita Masewera Olimbitsa Thupi

Zikuwoneka kuti kuwonjezera pang'ono musanachite masewera olimbitsa thupi musanachite kapena mutatha kungakhale bwino kuposa kuwonjezera nthawi yayitali musanachite masewera olimbitsa thupi.

Kafukufuku m'modzi wamasabata khumi adapereka chowonjezera cha zakudya chomwe chimakhala ndi creatine, carbs ndi protein kwa achikulire omwe amaphunzitsidwa ().

Ophunzira adagawika m'magulu awiri. Gulu limodzi lidatenga chowonjezeracho posachedwa komanso pambuyo pochita masewera olimbitsa thupi, pomwe gulu linalo lidatenga chowonjezera m'mawa ndi madzulo, osayandikira kuti achite masewera olimbitsa thupi.

Pamapeto pa phunziroli, gulu lomwe lidatenga chowonjezera pafupi ndi masewera olimbitsa thupi limakhala ndi mphamvu komanso mphamvu zambiri kuposa gulu lomwe limatenga chowonjezera m'mawa ndi madzulo.

Kutengera ndi kafukufukuyu, kungakhale bwino kutenga cholenga pafupi kuti muchite masewera olimbitsa thupi, osati nthawi ina masana.

Mwachitsanzo, mutha kumwa mlingo wonse mutatha kuchita masewera olimbitsa thupi kapena kugawa mlingo, kutenga theka la iwo musanachite masewera olimbitsa thupi ndi theka linalo mutatha.

Nthawi yabwino kutenga cholengedwa sichimveka bwino, koma ndizopindulitsa kuyandikira pafupi mukamachita masewera olimbitsa thupi.

Kuwonjezera pa Masiku Opuma

Nthawi yowonjezerapo masiku opumulira ndiyofunika kwambiri kuposa masiku olimbitsa thupi.

Cholinga chothandizira masiku opuma ndikuti zinthu zomwe zili m'misempha yanu zizikwera.

Mukayamba kuwonjezera ndi creatine, "gawo lowongolera" limalimbikitsidwa. Gawo ili limaphatikizapo kutenga ndalama zokwera kwambiri (pafupifupi magalamu 20) kwa masiku asanu ().

Izi zimawonjezera mwachangu zomwe zili mumisempha yanu masiku angapo ().

Pambuyo pake, kuchepa kwa tsiku ndi tsiku kwa ma 3-5 magalamu tikulimbikitsidwa ().

Ngati mukumwa mankhwala osamalira, cholinga chowonjezera masiku opuma ndikungokhala ndi milingo yayikulu yam'mimba mwanu. Zonsezi, mwina sizimapanga kusiyana kwakukulu mukamamwa mankhwalawa.

Komabe, kungakhale kopindulitsa kutenga chowonjezeracho ndi chakudya, monga tafotokozera pamwambapa.

Mukatenga cholengedwa masiku opuma, nthawiyo imakhala yosafunikira kuposa masiku omwe mumachita masewera olimbitsa thupi.Komabe, kungakhale lingaliro labwino kutenga ndi chakudya.

Kodi Mungatengeko China Chilichonse?

Ngakhale maubwino owonjezera ndi chilengedwe amapangidwa bwino, anthu ambiri amadabwa momwe angakulitsire.

Ofufuza ayesa kuwonjezera zosakaniza zina, kuphatikiza mapuloteni, carbs, amino acid, sinamoni ndi mitundu yosiyanasiyana yazomera kuti zikulitse mphamvu yake (,,,,).

Kafukufuku wochuluka wanena kuti kudya ma carbs ndi creatine kumawonjezera momwe imakhudzidwira ndi minofu yanu (,,).

Komabe, kafukufuku wina wasonyeza kuti kuwonjezera ma carbs sikupindulitsanso magwiridwe antchito (,).

Kuphatikiza apo, kafukufukuyu adagwiritsa ntchito milingo ya pafupifupi 100 magalamu a carbs, kapena pafupifupi 400 calories (,).

Ngati simukusowa ma calories owonjezerawa, zochulukazo zitha kubweretsa kunenepa.

Ponseponse, pakhoza kukhala phindu pakudya creatine ndi ma carbs nthawi yomweyo, koma ma carbs owonjezera atha kukuyikani pachiwopsezo chodya ma calories ambiri.

Njira yabwino ingakhale yotenga cholengedwa pomwe mumadya chakudya chokhala ndi carb, koma osadya ma carbs owonjezera kuposa momwe mumadyera.

Ndibwinonso kudya mapuloteni ndi chakudya ichi, chifukwa mapuloteni ndi amino acid zitha kuthandizira kukulitsa momwe thupi lanu limasungidwira creatine ().

Zosakaniza nthawi zina zimaphatikizidwira ku creatine kuti ziwonjezere mphamvu yake. Carbs atha kuchita izi, ndipo njira yabwino ndikutenga cholengedwa mukamadya chakudya chomwe chili ndi ma carbs ndi protein.

Mfundo Yofunika Kwambiri

Creatine ndi chowonjezera chotetezeka komanso chothandiza, koma nthawi yabwino kuti muchitenge imatsutsana.

Patsiku lochita masewera olimbitsa thupi, kafukufuku akuwonetsa kuti kungakhale bwino kutenga cholengedwa musanachite masewera olimbitsa thupi, kapena musanachite masewera olimbitsa thupi.

Pamasiku opuma, kutha kukhala kopindulitsa kutenga chakudya, koma nthawi yake siyofunika kwenikweni monga masiku olimbitsira thupi.

Kuphatikiza apo, kutenga cholengedwa ndi zakudya zomwe zili ndi ma carbs ndi mapuloteni kungakuthandizeni kukulitsa phindu.