So Creatine ma wɔn a wɔyɛ nipadua mu ahoɔden nkutoo? Dabi, ɛwɔ mfaso ma w’amemene nso! (Creatine a Ɛma Amemene Akwahosan) .

Sɛ wote asɛmfua creatine a, w’adwene kɔ aduannuru bi a wɔn a wɔyɛ nipadua mu den de di dwuma wɔ apɔw-mu-teɛteɛ dan mu ho, ɛnte saa? Yiw, nokware bi wɔ saa asɛm no mu. Nanso so wunim sɛ creatine nso ho hia yiye ma w’amemene no dwumadi a ɛfata, ne sɛnea ɛma wo ntini ahoɔden nso? Eyi yɛ ahintasɛm a nnipa pii nnim. Enti momma yɛnka ho asɛm nkɔ akyiri na yɛnka ho asɛm nnɛ kɛkɛ.

Dɛn ankasa ne Creatine? Ɔkwan bɛn so na ɛho hia ma nipadua no?

Sɛ yɛbɛka no tiawa a, creatine yɛ aduru a wɔyɛ wɔ yɛn nipadua mu kodu baabi, na ɛwɔ nnuan te sɛ nam ne mpataa nso mu. Ne dwumadi titiriw ne sɛ ɛbɛboa ma wɔayɛ ATP (Adenosine Triphosphate) , pɛtro molecule titiriw a ɛma yɛn nipadua mu nkwammoaa ahoɔden.

Susuw ho hwɛ, sɛ woma adesoa bi so, woforo antweri bi, anaasɛ wonam abɔnten so kɛkɛ a, wo ntini hia ahoɔden. Saa ahoɔden yi fi molecule bi a wɔfrɛ no ATP mu. Ɛte sɛ nea kar hia pɛtro na ama atumi atu mmirika.

Nanso nea ɛyɛ nwonwa no, yɛn amemene no de ATP dodow a ɛdɔɔso sen yɛn ntini ahorow di dwuma . Nokwarem no, yɛn amemene no de ATP ahoɔden a yɛn nipadua no yɛ nyinaa mu nkyem anan mu biako (25%) na edi dwuma! Amemene mu nkwammoaa ɔpepem pii ne wɔn ho wɔn ho di nkitaho, wosusuw nneɛma ho, na wɔkae, na ne nyinaa hwehwɛ ahoɔden kɛse.

Nhwehwɛmufo bi a ofi Germany kyerɛkyerɛ eyi mu fɛfɛɛfɛ:

Mfaso bɛn na ɛwɔ creatine so ma amemene akwahosan?

Nhwehwɛmu a wɔayɛ wɔ abusuabɔ a ɛda creatine ne amemene akwahosan ntam ho no da so ara wɔ ne mfiase, nanso nea wɔahu de besi nnɛ no yɛ nea ɛhyɛ bɔ kɛse.

• Nkae ne nsusuwii ho nimdeɛ a wɔbɛma atu mpɔn: Nhwehwɛmu ahorow bi ada no adi sɛ creatine a wɔnom no betumi ama bere tiaa mu nkae ne ahoɔhare a wɔde susuw nneɛma ho no atu mpɔn, titiriw wɔ wɔn a wonni nam ne wɔn a wɔn mfe akɔ anim mu.

• Nkɛntɛnso a nna a wonnya de ba a wɔbɛtew so: Eyi yɛ biribi a ɛho hia nnipa pii. Susuw ho hwɛ, sɛ yɛsua ade kɔyɛ sɔhwɛ anaa yɛyɛ adwuma anadwo dasum a, ɛsɛ sɛ yɛda. So amemene no nyɛ adwuma kɛse da a edi hɔ no? Wɔ nhwehwɛmu bi mu no, bere a wɔmaa nnipa a wɔda kosii adekyee creatine no, na wɔn amemene no dwumadi (adwene a wɔde si biribi so, gyinaesi) ye sen wɔn a wɔannom no.

• Adwennwen ne adwenemhaw a wɔbɛtew so: Nhwehwɛmu bi kyerɛ sɛ creatine betumi aboa denam amemene mu ahoɔden a ɛkɔ soro no so.Ebia ɛbɛboa akodu baabi wɔ adwenemhaw ho sɛnkyerɛnne ahorow a wɔbɛtew so.

• Ma obi ho tɔ no ntɛmntɛm fi akisikuru/amemene mu opira mu: Sɛ agumadifo pira wɔn ti a, creatine dodow a ɛwɔ amemene no mu no so tew. Wogye di sɛ creatine a wɔde ma no betumi aboa ma amemene no mu nkwammoaa ayɛ ma na ama ne ho atɔ no ntɛmntɛm.

Nanso ɛho hia sɛ yɛkae eyi: Nhwehwɛmu yi da so ara wɔ ne mfiase. Enti ɛnyɛ nea wobetumi aka sɛ saa aba yi yɛ 100% a ɛyɛ nokware. Nhwehwɛmu pii a ɛkyɛ ho hia na ama wɔatumi asi nea wɔahu yi so dua koraa.

Enti hena na ɔpɛ sɛ ɔde Creatine di dwuma?

Sɛ wogyina mprempren nsɛm so a, nnuruyɛfo nkamfo biara nni hɔ a ɛkyerɛ sɛ ɛsɛ sɛ obiara nom creatine . Nanso, akuw pɔtee bi betumi anya so mfaso kɛse.

Nanso, sɛnea agumadi mu aduan ho ɔbenfo bi a ɔwɔ Cleveland Ayaresabea kyerɛ no, ɛyɛ ntɛm dodo sɛ yɛbɛkyerɛ kɛkɛ sɛ ɛsɛ sɛ ɔpanyin a ɔwɔ apɔwmuden fi ase de di dwuma de “bɔ wɔn amemene ho ban.” Nhwehwɛmu no nnya mmaa hɔ.

Sɛ wofa creatine a, ɔkwan bɛn so ankasa na wofa?

Dosage ne type a wɔde ma

Nhwehwɛmu dodow no ara kamfo kyerɛ sɛ wɔmfa gram 3-5 nni dwuma da biara . Nnipa pii susuw sɛ sɛ wofi creatine ase a, wohia ‘loading dose’ kɛse a ɛyɛ gram 20 da biara. Nanso nea ɛnte sɛ ntini no, ɛho nhia mma amemene akwahosan. Ɛyɛ papa sɛ wode gram 3-5 bedi dwuma da biara daa, bere nyinaa.

Wɔ creatine ahorow a ɛwɔ gua so nyinaa mu no, Creatine Monohydrate na wɔayɛ ho nhwehwɛmu sen biara na wɔada no adi sɛ nea efi mu ba no ye sen biara . Enti, sɛ wowɔ nea wubetumi apaw a, nyansa wom sɛ wobɛpaw eyi.

So wuntumi nnya nea ɛdɔɔso mfi aduan nkutoo mu?

Mmuae tiawa no ne sɛ, dabi . Wo nipadua no yɛ bi, na wunya fi nam ne mpataa mu. Nanso susuw ho hwɛ, sɛ obi a wasua sɛ odi nam di nam bɛyɛ kilogram biako mpo a, obenya creatine kakraa bi pɛ, bɛyɛ gram 1-2. Enti sɛ wubedu botae a ɛne sɛ wubenya gram 3-5 da biara no ho a, ɛsɛ sɛ wofa no sɛ aduan a wɔde ka ho.

So asiane biara nni ho sɛ wode creatine bedi dwuma? So nsunsuanso bɔne bi wɔ hɔ?

Creatine yɛ aduannuru a wɔde ma a ahobammɔ wom a wɔayɛ ho nhwehwɛmu na wogye tom sen biara wɔ wiase no mu biako. Wɔ obi a ɔwɔ asaabo a ɛte apɔw fam no, mpɛn pii no, sɛ ɔnom dodow a wɔkamfo kyerɛ (gram 3-5 da biara) a, asiane biara nni ho.

Nanso, ɛsɛ sɛ wohwɛ yiye paa wɔ eyi ho:

Enti, mfi ase mfa eyinom nni dwuma a wunni aduruyɛ mu afotu biara esiane biribiara nti.

Nneɛma nketenkete a efi mu ba

Ebia nnipa binom bɛhohoro, akisikuru, yafunu mu akisikuru, ne atiridiinini, titiriw bere a wɔnom nnuru a ɛdɔɔso te sɛ ‘loading dose’ a yɛadi kan aka ho asɛm no. Eyinom ho yɛ na yiye bere a wɔnom nnuru a ɛba fam no, mpɛn pii no ɛyɛ gram 3-5 da biara.