Mutanen da suke aiki a kan wani tsari na muscle, sau da yawa suna tunani game da ɗaukan kari, kuma a mafi yawancin lokuta zabin ya fadi akan halitta. Yi aiki a cikin siffofin biyu: a cikin nau'i na capsules da foda. A cikin akwati na biyu, liyafar yana da rikitarwa ta hanyar gaskiyar cewa yana da muhimmanci a lissafta kuma auna ma'aunin daidai, saboda haka yana da muhimmanci mu san yadda za mu sha abin da ya haifar a cikin foda don cimma sakamako, amma ba zamu cutar ba. Har zuwa yau, akwai shirye-shirye daban-daban daban-daban, amma kaɗan daga cikinsu sun cancanci kulawa.
Yaya za a yi amfani da creatine a foda?
Har zuwa yau, akwai manyan zaɓuɓɓuka guda biyu don ɗaukar halayen halitta, la'akari da kowane a cikin cikakken bayani.
Tare da saukewa . Wannan samfurin ya dogara ne akan gaskiyar cewa dole ne a bugu da ƙwayar miyagun ƙwayoyi a cikin kashi uku, sannan adadin ya rage kuma an yi hutu. A wannan yanayin, sakamakon yana azumi.
Yadda za a yi amfani da creatin in foda da loading:
- Shigo lokaci. Domin mako guda, an dauki kari sau 4 a rana don 5 g tsakanin abinci. A lokacin horo, dole a dauki rabo a ƙarshen zaman.
- Lokacin goyan baya. Kowace rana, ya kamata ku sha 5 grams, idan horon ya kamata ya kasance bayansa, kuma idan ba, to, da safe.
Kuna iya lissafin yawancin yau da kullum na halitta, don ana amfani da wannan tsari mai sauki. A lokacin loading a kowace rana, wajibi ne a dauki nauyin 300 mg / kg na nauyin jiki, kuma a lokacin tsawon goyon baya - 30 MG / kg.
Ba tare da loading ba . A wannan yanayin, ba a amfani da ƙari a cikin manyan allurai ba, saboda haka sakamakon baya zo da sauri. A wannan yanayin, mahalicci yana baka damar samun sakamakon da ake so, ceton da bazai sake jikin jiki ba tare da wannan amino acid. Wannan makircin liyafar yana nuna daidaitakar yin amfani da creatine, wato, sau ɗaya a rana don 5-6 g da safe ko bayan horo.
Duk da irin hanyar da aka zaba na liyafar, yana da kyau a cinye kullin don ba fiye da makonni shida ba, sa'an nan kuma yi hutu don wata daya da rabi.
Har ila yau yana da kyau a gano abin da ya fi kyau a sha abin da ke cikin foda don samun sakamako mafi girma. Abu mafi sauki shi ne don tsar da ƙarawar a cikin ruwa, amma masana sun shawarta don tsayar da creatine tare da ruwan 'ya'yan itace mai dadi kuma su haɗa shi a cikin wani ɓangare na mai karɓar kayan aiki ko wani ƙari. Saboda haka, an inganta sakamako.
Idan kuna sha'awar wane nau'i na halitta ya fi kyau a capsules ko foda, yana da daraja a faɗi cewa babu bambanci a aiki da tasiri. Kawai additives a cikin capsules sun fi dacewa wajen ɗaukar lissafi, amma sun fi tsada.