Kreatin'e Genel Bakış
- Konuyu başlatan wrestler
- Başlangıç Tarihi
B
brhmcr
Guest
Noxlarin icinde genelde creatine monohidrat bulunur istisnalar haric.
thisismyway
Üye
17 yaşındayım 1 paket kullanmayı düşünüyorum çok büyük sakatlanmalar veya deri yırtıklarıyla karşılaşırmıyım?
B
brhmcr
Guest
Yukleme zorunlu birsey degil ama illa yapacagim diyorsan. Sabah 5, oglen 5 , idman oncesi idman sonrasi 5 seklinde bolersin gune.
Yeniyim kusuruma bakmayın.Ultimate Creatin aldım ve 3 gündür günde dört sefer 1 çay kaşığı üzüm suyu ile birlikte alıyorum. Ancak forumda bir çay kaşığının 5 gr gelmediği yazılı. Ben yükleme dönemini 4 gün olarak duymuştum ve bu şekilde yapmayı düşünüyordum.Benim bu kullanımım yükleme dönemim için sorun teşkil edermi. Bundan sonra ki kullanımım için tavsiyeleriniz ne doğrultuda olur aceba.Tşkrlr
B
brhmcr
Guest
Kreatine recovery konularinda etkili bir supplement, duzgun beslenme ile tabi ki etkili olacaktir ama ne etkisi olur sorusu kisiden kisiye degisir.
Kisaca:
Daha iyi recovery,
Biraz guc artisi,
Hucre ici su toplamasi ile besinlerin daha cok hucreye girisi.
taxi driver
Üye
Bpi Sports HD ürününü aldım
kullanım önerisi olarak antreman öncesi, antreman sırasında veya sonrası; off günlerde ise sabah aç karna alın diyor.
Peki hangi zaman aralığında almam en uygunu olur bu ürünü ?
içeriğinde L-carnitine ve aspartic acid var
kullanım önerisi olarak antreman öncesi, antreman sırasında veya sonrası; off günlerde ise sabah aç karna alın diyor.
Peki hangi zaman aralığında almam en uygunu olur bu ürünü ?
içeriğinde L-carnitine ve aspartic acid var
thebestdude
Üye
Bilgilendirici bir yazı olmuş, öncelikle teşekkür ederim. Aklıma bir şey takıldı ben gaspari aminomax 8000 kullanıcam ekonomik olması sebebiyle, içerisinde kreatin monohidrat varmış, ne ölçüde olduğunu araştırdım ama bir bilgi bulamadım. Bir yıldır spor yapıyorum. Sorum şu hem amino alıcaz antreman öncesi yanına kreatinde alıcam gereksiz bir fazlalık olur mu ? Cevap için şimdiden teşekkür ederim.
Ünkut
Üye
antrenman sonra whey ile birlikte 5g al yaninda 1 adet muz veya elma yiyebilirsin.. antrenmana gitmedigin günlerde Sabah ac karinla 5g al.. kana karisma süresi diye birsey yok creatine vücutta depolanir etkisini 3-4 hafta sonra hissetmeye baslarsin hafif güc artisi verir ve regenerasyonda yardimci olur... en fazla 8-10 hafta kullan derim sonra 4-5 hafta ara verip tekrar kullanabilirsin.. bazilari ara vermiyor bütün sene aliyor ama bana göre ara verilmesse vücut bir süre sonra gereken tepkiyi vermiyor creatine...
SVSTRGMR
Üye
kana karışma süresinden kastım sindirim süresiydi
biryerde okumuştum glutamin ile aynı anda almak birbirini sindirim yönünden olumsuz etkiler diye
residente_calle
Üye
mens fitness'ta creatine'in antrenman sonrası alımının antrenman öncesi alımına oranla daha faydalı olduğuna yönelik bir yazı. creatine'i bir kere alıcaksam antrenman öncesi alırım diye düşünürdüm.
buyrun link ve yazının içeriği:
Creatine: when should you take it? | Men's Fitness UK
The success of creatine as a strength supplement can be directly attributed to its ability to boost the body’s production of adenosine triphosphate (ATP), the source of energy that ensures your muscles are able to contract effectively. Put simply, if you’re able to produce more of it your muscles can contract faster, stronger and for longer, and this means you can perform more reps in the gym or maintain your maximal sprint speed for longer. Until recently it wasn’t known clear if there was a best time to take creatine, but sports scientists in the US have found taking it at certain times can have a dramatic impact on both your strength gains and muscle mass.
To test this theory, researchers at the Nova Southeastern University in Florida tested 19 strength athletes who were training five days a week over a four-week period. They were divided into two groups: one group was given 5g of creatine before their workouts and the other group was given 5g of creatine after workouts. Both groups then completed the same periodised split routine, working out five days per week. The researchers analysed muscle growth, fat loss and one-rep bench press max and found that the group taking five grams of creatine post workout showed an increase in all three compared to those who took five grams of create pre workout.
One possible reason for this difference could be that the body is in a more absorbent state after a workout and so is better able to store the creatine in the muscles than it is before a workout. This is because the muscles are completely depleted of muscle glycogen, which means they are able to absorb all nutrients far more effectively. A second theory is that most strength athletes will have a high glycaemic index carbohydrate after a workout to help replenish muscle glycogen levels as quickly as possible, which also causes a spike in the hormone insulin. Insulin is a storage hormone, meaning it signals to the body to store protein, carbohydrates and other nutrients (such as creatine) in the muscles.
So these findings indicate that if you want to build lots of lovely new muscle, you’re better off getting creatine into your system after you’ve finished a big session rather than taking it beforehand.
buyrun link ve yazının içeriği:
Creatine: when should you take it? | Men's Fitness UK
The success of creatine as a strength supplement can be directly attributed to its ability to boost the body’s production of adenosine triphosphate (ATP), the source of energy that ensures your muscles are able to contract effectively. Put simply, if you’re able to produce more of it your muscles can contract faster, stronger and for longer, and this means you can perform more reps in the gym or maintain your maximal sprint speed for longer. Until recently it wasn’t known clear if there was a best time to take creatine, but sports scientists in the US have found taking it at certain times can have a dramatic impact on both your strength gains and muscle mass.
To test this theory, researchers at the Nova Southeastern University in Florida tested 19 strength athletes who were training five days a week over a four-week period. They were divided into two groups: one group was given 5g of creatine before their workouts and the other group was given 5g of creatine after workouts. Both groups then completed the same periodised split routine, working out five days per week. The researchers analysed muscle growth, fat loss and one-rep bench press max and found that the group taking five grams of creatine post workout showed an increase in all three compared to those who took five grams of create pre workout.
One possible reason for this difference could be that the body is in a more absorbent state after a workout and so is better able to store the creatine in the muscles than it is before a workout. This is because the muscles are completely depleted of muscle glycogen, which means they are able to absorb all nutrients far more effectively. A second theory is that most strength athletes will have a high glycaemic index carbohydrate after a workout to help replenish muscle glycogen levels as quickly as possible, which also causes a spike in the hormone insulin. Insulin is a storage hormone, meaning it signals to the body to store protein, carbohydrates and other nutrients (such as creatine) in the muscles.
So these findings indicate that if you want to build lots of lovely new muscle, you’re better off getting creatine into your system after you’ve finished a big session rather than taking it beforehand.