Всичко, което тинейджърa трябва да знае за креатина

Добавена на 13 Декември 2010 | Категория: Статии | Добави в любими

Какво представлява креатинът?


Креатинът е много популярна добавка, която служи като енергиен резерв на мускулните клетки. След като креатинът достигне мускулите, той се превръща в креатин фосфат. Използва се за възстановяването мускулите като последен източник на енергия, аденозин трифосфат.

Чрез консумирането на креатин нивата на креатин фосфат в мускула се максимизират и той става по-продуктивен, тъй като ползва повече енергийни запаси. Това ви дава възможност да повдигате по-голяма тежест с по-малко мускулни усилия. Някои учени смятат, че един от най-стимулиращите фактори от използването на стероиди е задържането на вода.

Креатинът обаче също го постига, така че в някои отношения той може да е толкова добър, колкото са стероидите, а този факт звучи доста добре. Но за разлика от стероидите, креатинът се произвежда в черния дроб, панкреаса и бъбреците, а също така се среща в много от храните, които консумираме, така че той е 100% натурален.

Как и кога да се приема?


Има много различни начини да се консумира креатин.

Примерен цикъл с креатин:

Най-популярният начин за взимане на креатин е нещо такова- първите 5-7 дни трябва да направите зареждане. Ето примерна схема, която може да опитате. Трябва да приемате креатин на всеки 4 часа, за да може организмът ви да има постоянен приток.

➡ 7 часа, вземете първата си доза креатин с вода или плодов сок.
➡ 11 часа, консумирайте втората доза с вода или плодов сок.
➡ 15 часа, трета доза с вода или плодов сок.
➡ 19 часа, тази доза е най-важна, защото е след тренировка, не забравяйте да консумирате креатина с висококалорична напитка, водата е в краен случай.

След тези 5-7 дни зареждане ще трябва да минете на етап поддръжка, която ще продължи до края на цикъла. Приемайте 5-10 грама креатин дневно по възможност с плодов сок. За предпочитане е да го взимате след тренировка, а в дните, когато не тренирате- сутрин след ставане.

Взимайте циклично креатина, а не постоянно, за да не се приспособи организма ви. Консумирайте креатин 2 месеца, а след това почивайте поне месец.

Какви са страничните ефекти?


Има много хора, които се оплакват от странични ефекти при креатина. Най-често това са стомашни спазми, подуване на корема и диария. Те могат да бъдат избегнати чрез пиене на много вода, най-малко 2-3 литра на ден.

Ако получите страничен ефект, значи не консумирате достатъчно вода. Плюс това след тренировка сте дехидратирани и ако не захраните молекулите с достатъчно вода, те ще се заседят в стомаха ви и ще черпят течност от всеки източник, който намерят. Тогава най-вероятно ще получите стомашни спазми, подуване на корема или диария. Така че не забравяйте да пиете много, много вода.

Колко време издържа креатина във вода?


Не дръжте с дни разтвор от креатин и вода. Той ще загуби свойствата си и няма да има полза от него. Не е проблем разтворът да престои няколко часа преди да го изпиете.

Колко мускулна маса ще качите?


Зависи от различните индивиди. Не забравяйте, че креатинът работи при 90 % от хората. Ако сте от тези 90%, то има най-различни граници на постижения. Някои тийнейджъри качват по 7-8 килограма за няколко седмици, но все пак всичко зависи от хранителния ви режим, както и от тренировките, съня и т.н.

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