Tab sis txawm tias qhov hnyav nce sai, creatine yuav tsis ua rau koj rog. Koj yuav tsum haus calorie ntau tshaj qhov koj siv kom tau rog. Ib rab diav ntawm creatine ib hnub (kwv yees li 5 grams) tsis muaj calories, lossis tsawg kawg, tsuas yog ob peb calories xwb.
Kuv puas yuav tsum noj creatine thaum sim kom poob phaus?
Txhua yam, noj cov tshuaj creatine thaum lub sijhawm txiav tsis ua mob rau koj lub hom phiaj poob phaus. Nws tuaj yeem muab cov txiaj ntsig tshaj li kev tiv thaiv cov leeg xwb.
Puas creatine hnyav ploj mus?
Ntawm qhov nruab nrab, koj tuaj yeem cia siab tias yuav nce 1-2% ntawm lub cev hnyav thaum lub sijhawm thauj khoom - uas yog ib feem ntawm cov dej hnyav (8). Tseem, nce hauv tag nrho lub cev dej vim yog ntxiv nrog creatine yog lub sijhawm luv thiab feem ntau daws tau ob peb lub lis piam tom qab lub sijhawm thauj khoom(11).
Koj hnyav npaum li cas los ntawm kev noj creatine?
Qhov nruab nrab qhov hnyav nce rau cov neeg laus hauv thawj lub limtiam ntawm Creatine loading yog hais txog 1.5-3.5 phaus, txawm tias qhov hnyav nce yuav yog vim dej tuav. Ib tus neeg ncaws pob uas nyob ntawm Creatine mus txog 3 lub hlis yuav nce txog 6.5 phaus ntawm lean loj dua li tus neeg ncaws pob uas tsis tau kawm nrog Creatine.
Puas creatine ua rau koj hnyav dua yam tsis ua haujlwm?
"Creatine tsis muaj calories, thiab tsis muaj kev cuam tshuam rau koj cov metabolism hauv rog," nws piav qhia. "Yog li noj creatine thiab tsis ua haujlwm tsuas yog ua rau tsis muaj dab tsi."
