كراتين منوهيدرات Creatine monohydrateاين نوع مكمل در بازار به صورت پودر، كپسول، قرص جويدني و قطره يافت مي شود. ولي در ايران اغلب به صورت پودر در بسته هاي 120 تا 1000 گرمي ديده مي شود. مقدار كراتين منوهيدرات موجود در يك قاشق پودر كراتين حدود 5 گرم مي باشد.
كراتين چيست؟سوخت و ساز پروتئين توليد مي شود
اثرات كراتين- افزايش قدرت عضله
مقدار مصرفدر دوره بارگيري(5 روز )در مردان به ميزان حداكثر يك گرم براي هر 5كيلوگرم وزن بدن و در زنان به ميزان حداكثر يك گرم براي هر 6كيلوگرم وزن بدن در هر 24 ساعت
طرز مصرف كراتين منوهيدرات در ورزشكاران مرد
طرز مصرف كراتين منوهيدرات در ورزشكاران زن
نقش كراتينa storage supply for energy “phosphocreatine”. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.
توصيه هاي مهم هنگام مصرف كراتيناگر در مرحله نگهدارنده وقفه اي 5 روزه يا بيشتر ايجاد شود، بايد مراحل بارگيري و نگهداري را مجدداً از اول شروع كنيد براي كسب نتيجه ايده آل بهتر است حداقل 6 ماه كراتين را مصرف كنيد.
نقش كراتينincrease lean body mass in very short periods of time
Why do athletes use CreatineAthletes use Creatine because it is known to increase the level of performance by giving them quick bursts of energy. This is especially helpful in Olympic events such as sprinting or weight lifting where recovery from quick bursts of energy would be beneficial.
سن استفادهبراي افراد در حال بلوغ محدود و قبل از آن ممنوع است.
اثرات جانبيkidney damage
مقدار مصرف و زمان استفادهage, sex and body weight
اگر قطع شود چي؟You will not lose muscle mass by discontinuing your use of Creatine Monohydrate. However, you will likely experience some losses in strength.
بارگيري كراتينCreatine saturation point, and is especially helpful for those with little patients, as the point can be reached in as little as five days, while it may take up to 30 days without a loading phase.
What is the best time of the day to take CreatineTake it after you workout; whenever that may be, and do so on an empty stomach. This will help your body quickly replenish it’s Creatine stores.
كراتين و ساير مكمل هاي پروتئينيCreatine with other supplements have shown, in many cases, to increase the positive effects of all those supplements. Taking Creatine with Glutamine for example, may significantly help you to decrease the time in which it takes you to recover from your workouts, while taking Creatine with protein powder may help you to develop more lean mass. At the very least, no harmful effects have been shown from stacking Creatine with other supplements. However, be sure to check the labels to make sure this is possible in your case, depending on the supplements you are stacking with it.
How long is Creatine stable in solutionCreatine is not totally stable in solution, so it's definitely not a good idea to keep it mixed with liquid for days, but there shouldn't be a problem mixing it six to eight hours before it's consumed. Any longer than that and you may be pushing it
calories in CreatineNo. Creatine has no caloric value.
Will I lose fat using Creatine monohydrateYes, you should experience some losses in fat while supplementing with Creatine Monohydrate. However, the primary function of Creatine is to help you gain lean muscle mass, so do not expect dramatic losses in fat while supplementing with Creatine.
What is the effect of caffeine on Creatine monohydrateSome research has stated that caffeine neutralizes the effectiveness of Creatine
Is Creatine monohydrate recommended for womenYes. Creatine Monohydrate is safe for both sexes. However, side effects of powdered Creatine Monohydrate have been more predominant for women, and have included water retention, bloating, and stomach cramps. Other forms of Creatine eliminate these problems.
Is Creatine monohydrate effective for vegetariansYes. The main reason for this is because Creatine is naturally found in different forms of meat, all of which will not be consumed by a vegetarian. As a result, it is very effective for a vegetarian to supplement with Creatine Monohydrate.
Does taking carbohydrates increase enhance the effect of Creatine monohydrateCreatine Monohydrate is absorbed best when it is taken in combination with foods containing a high glycemic index.
Do I have to load again if I missed one or two days of maintenanceNot likely. One or two days will not cause much of an upset in your muscle - Creatine saturation levels as long as you are getting some Creatine in your diet to minimize the losses.
Does Liquid Creatine WorkCreatine is less stable in solution, and liquid creatine is known to degrade over time. That said, liquid must be consumed immediately to obtain the full quality of the supplement. To be on the safe side, a micronized powder is preferable.
How long is Creatine stable in solutionmixing it six to eight hours before it's consumed
What is the Best Time to Take CreatineCreatine should be consumed with protein in the 15 minutes immediately following post-workout.
How Long is Necessary Between Loading PhasesBetween 1-2 weeks is recommended between loading phases for creatine.
Is it ok to Drink Alcohol While Using CreatineLike coffee, tea or hot chocolate, alcohol will drain water out of your system, and this is the last thing you want while supplementing with creatine, as proper levels of hydration are essential to get the most out of creatine use.
What is a Creatine "Non Responder"A creatine "non responder" is an individual who correctly supplements with creatine and experiences no noticeable improvements in strength, muscle mass or endurance.
Will Creatine Affect Blood Test Results.Supplementing with creatine can affect creatinine levels in the blood.
Creatine serum...creatine powder...Which is the bestThis topic is part of a continued debate, and will always be open for discussion. You won't be able to know which one works best until you try them, but regardless of your response to either, they are generally the same.
Does creatine react with any prescription drugs
Do you take it on days that you do not exerciseOften, yes, and sometimes, no. But it depends entirely on how you are using it. Try to be consistent. Follow the directions on your Creatine label and you will get the best results.
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