Mapuloteni a Creatine ndi Whey: Kodi Muyenera Kuwatenga Onse?

Zamkati

• Kodi creatine ndi whey protein ndi chiyani?
• Chilengedwe
• Whey mapuloteni ufa
• Zonsezi zimalimbikitsa kupindula kwa minofu
• Kodi muyenera kuwatenga pamodzi?
• Mfundo yofunika

Padziko lapansi la masewera olimbitsa thupi, anthu amagwiritsa ntchito zowonjezera zowonjezerapo kuti awonjezere magwiridwe antchito awo ndikuwonjezera kuyambiranso.

Pulogalamu ya Creatine ndi whey ndi zitsanzo ziwiri zodziwika bwino, zomwe zimakhala ndi chidziwitso chambiri chothandiza.

Ngakhale zotsatira zake ndizofanana munjira zina, ndizosiyana mosiyanasiyana zomwe zimagwira ntchito mosiyanasiyana.

Nkhaniyi ikufotokoza zomwe creatine ndi whey protein ufa ali, kusiyana kwawo kwakukulu, komanso ngati muyenera kuwatenga limodzi kuti mupindule nawo.

Kodi creatine ndi whey protein ndi chiyani?

Mapuloteni a Creatine ndi whey ali ndi ma molekyulu osiyana ndipo amagwira ntchito mosiyanasiyana mthupi lanu.

Chilengedwe

Creatine ndi gawo lachilengedwe lomwe limapangidwa mwachilengedwe m'maselo anu aminyewa. Zimathandizira kupanga mphamvu pakulimbitsa thupi kwambiri kapena kukweza kwambiri.

Mukatengedwa mu mawonekedwe owonjezera, chilengedwe chimatha kuwonjezera minofu, mphamvu, komanso kuchita masewera olimbitsa thupi ().

Zimagwira ntchito powonjezera malo ogulitsa phosphocreatine mu minofu yanu. Molekyu iyi imathandizira pakupanga mphamvu kwakanthawi kochepa ().

Creatine imapezekanso muzakudya zambiri, makamaka nyama. Komabe, ndalama zonse zomwe mungapeze pakudya nyama ndizochepa. Ichi ndichifukwa chake anthu ambiri omwe akufuna kuwonjezera minofu ndi magwiridwe antchito amatenga zowonjezera zowonjezera.

Creatine mu mawonekedwe owonjezera amapangidwa mwaluso mu labotale yamalonda. Mawonekedwe ofala kwambiri ndi akuti monohydrate, ngakhale mitundu ina ilipo ().

Whey mapuloteni ufa

Whey ndi amodzi mwa mapuloteni oyambira omwe amapezeka mumkaka. Nthawi zambiri zimakhala zopangidwa ndi tchizi ndipo zimatha kudzipatula kuti zikhale ufa.

Potengera mtundu wamapuloteni, whey ndiye wamkulu pamndandanda, chifukwa chake zowonjezera zake ndizodziwika kwambiri pakati pa omanga thupi ndi othamanga ena.

Kudya mapuloteni a Whey kutsatira masewera olimbitsa thupi kwalumikizidwa ndikuwongolera kuchira komanso kukulitsa minofu. Izi zitha kuthandiza kukonza mphamvu, mphamvu, komanso ntchito yamphamvu (,).

Kukhala ndi gwero labwino la mapuloteni mutatha kukana masewera olimbitsa thupi ndikofunikira pakukulitsa kulimbitsa minofu. Pafupifupi magalamu 20-25 a protein ndiyabwino kupeza ().

Whey protein ufa ikhoza kukhala njira yabwino yokwaniritsira izi, poganizira momwe magalamu 25 amagwirira ntchito amapereka pafupifupi magalamu 20 a mapuloteni.

Creatine ndi chinthu chopangidwa ndi organic chomwe, chikatengedwa ngati chowonjezera, chimatha kuthandizira kukulitsa minofu, mphamvu, komanso kuchita masewera olimbitsa thupi. Mapuloteni a Whey ndi mapuloteni amkaka omwe amakonda kudya ndikulimbitsa thupi kuti achulukitse minofu ndi mphamvu.

Zonsezi zimalimbikitsa kupindula kwa minofu

Zolengedwa zonse ndi whey mapuloteni ufa awonetsedwa kuti amachulukitsa minofu ikamanyamulidwa limodzi ndi kulimbana ndi zolimbitsa thupi (,).

Cholengedwa chimakulitsa mphamvu zolimbitsa thupi mukamachita masewera olimbitsa thupi kwambiri. Izi zimabweretsa kuchira komanso kusintha monga kuchuluka kwa minofu ().

Pakadali pano, kumeza mapuloteni a Whey kuphatikiza ndi masewera olimbitsa thupi kumapatsa thupi lanu gwero labwino kwambiri lamapuloteni, kulimbitsa mapuloteni am'mimba ndikupangitsa kuti minofu ipindule pakapita nthawi ().

Ngakhale zolengedwa zonse komanso mavitamini amalimbikitsa kupindula kwa minofu, zimasiyana m'njira zomwe zimagwirira ntchito. Kulenga kumawonjezera mphamvu ndi minofu ndikukulitsa mphamvu zolimbitsa thupi, pomwe ma protein a Whey amatero polimbikitsa kuchuluka kwa mapuloteni amtundu.

Onse whey protein ufa ndi creatine zowonjezera zimawonetsedwa kuti zimawonjezera minofu, ngakhale zimakwaniritsa izi m'njira zosiyanasiyana.

Kodi muyenera kuwatenga pamodzi?

Anthu ena aganiza kuti kutenga mapuloteni a whey ndi chilengedwe palimodzi kumatha kubweretsa zabwino kuposa zomwe zimakhudzana ndi kutenga imodzi yokha.

Komabe, kafukufuku wambiri wasonyeza kuti izi sizingakhale choncho.

Kafukufuku wina mwa amuna azaka zapakati pa 42 komanso achikulire adapeza kuti ophunzira sanaphunzirenso zina akamaphunzira ma Whey protein ndi creatine, poyerekeza ndi kutenga zowonjezera zokha ().

Kuphatikiza apo, kafukufuku yemwe adachitika mwa amayi 18 ophunzitsidwa kukana adapeza kuti iwo omwe amatenga whey protein kuphatikiza creatine kwamasabata 8 sanapeze kusiyana pakulimba kwa nyonga ndi mphamvu kuposa omwe amamwa ma protein a whey okha ().

Zotsatira zikuwoneka kuti zikusonyeza kuti palibenso phindu lina lakutenga mapuloteni a whey ndikupanga limodzi. Komabe, anthu ena atha kusankha kuwatenga pamodzi kuti awathandize ().

Kuphatikiza apo, palibe umboni womwe ukusonyeza kuti kutenga cholengedwa ndi ma whey protein nthawi yomweyo kumayambitsa zovuta zina. Amadziwika kuti ndiwofunika kuwatenga limodzi.

Kusankha ngati mungatenge mavitamini a protein, creatine, kapena zonsezi zimatsikira kuzolinga zanu. Ngati ndinu ochita masewera olimbitsa thupi omwe akungoyang'ana kuti mukhale okhazikika, ma protein a Whey atha kukhala njira yabwino yothandizira kumanga minofu ndikumachira.

Kumbali inayi, ngati mukuyang'ana kuti mukulitse minofu ndi mphamvu, kungakhale kopindulitsa kutenga ma Whey protein ndi creatine.

Kafukufuku akuwona kuti kutenga mapuloteni a whey ndi chilengedwe ndi masewera olimbitsa thupi sikungowonjezeranso minofu kapena mphamvu kuposa kutenga aliyense payekhapayekha. Kutenga nokha mwina kumapindulitsanso chimodzimodzi.

Mfundo yofunika

Whey protein ufa ndi creatine ndi masewera awiri odziwika bwino omwe awonetsedwa kuti amachulukitsa minofu ndikuthandizira kuchita masewera olimbitsa thupi, ngakhale njira zomwe amakwaniritsira izi zimasiyana.

Kuphatikiza awiriwa sikuwoneka ngati kukupindulitsanso phindu la minofu ndi mphamvu.

Komabe, ngati mungafune kuyesa zonse ziwiri ndipo mukuyang'ana kuti muwonjezere kuchuluka kwa minofu ndi magwiridwe antchito mu malo ochitira masewera olimbitsa thupi kapena kumunda, kutenga ma protein a whey ndi kulenga limodzi kuli kotetezeka komanso kothandiza.