Nws muaj cov ntaub ntawv kev nyab xeeb zoo tshaj plaws, kev txhawb nqa kev tshawb fawb feem ntau thiab tsawg kawg ua tau zoo ib yam li lwm daim ntawv hauv khw. Nws kuj tseem muaj dav thiab feem ntau muaj tus nqi qis tshaj. Zuag qhia tag nrho, nws paub tseeb tias creatine monohydrate yog daim ntawv zoo tshaj plaws uas koj tuaj yeem noj.
Vim li cas creatine phem rau koj?
Kev noj ntau ntawm creatine yuav ua rau lub raum. Qee cov tshuaj kuj tuaj yeem ua mob rau lub raum. Noj creatine nrog cov tshuaj uas tuaj yeem ua mob rau lub raum yuav ua rau muaj feem ua rau lub raum puas.
Puas yog creatine ntxiv tsim nyog nws?
Kev Tshawb Fawb qhia tias 17-74% ntawm cov neeg ncaws pob ntawm ntau lub hnub nyoog hauv ntau hom kev ua kis las siv cov tshuaj creatine. Creatine supplementation tau qhia rau txhim kho kev ua tau zoo ntawm luv luv(<30 s) kev tawm dag zog siab, tab sis muaj pov thawj tsawg uas nws tuaj yeem txhim kho kev ua haujlwm thaum lub sijhawm ua haujlwm ntev dua li ntawm 90 s.
YPuas yog creatine qhov zoo tshaj plaws ntxiv los tsim cov leeg?
Creatine monohydrate - ib daim ntawv nrov ntawm creatine - yog qhov zoo tshaj plaws ntxiv rau kev txhim kho kev tawm dag zog thiab ua kom cov leeg nqaij, raws li International Society of Sports Nutrition.
YPuas yog creatine yog cov khoom noj uas nrov tshaj plaws?
Creatine yog tus lej-ib ntxiv rau kev txhim kho kev ua haujlwm hauv gym. Cov kev tshawb fawb qhia tias nws tuaj yeem ua rau cov leeg nqaij, lub zog thiab kev ua haujlwm ntawm lub cev (1, 2). Tsis tas li ntawd, nws muab ntau yam txiaj ntsig kev noj qab haus huv, xws li kev tiv thaiv kab mob paj hlwb (3, 4, 5, 6).
