We yu yɛri di wɔd kriaytin, yu kin tink bɔt wan supamakit we bɔdi bilda dɛn kin yuz na di jim, nɔto so? Yɛs, sɔm tru tin dɛn de insay da stori de. Bɔt yu no se kriaytin impɔtant bak fɔ mek yu bren wok fayn fayn wan, ɛn fɔ mek yu mɔsul dɛn gɛt trɛnk bak? Dis na sikrit we nɔto bɔku pipul dɛn no. So lɛ wi tɔk bɔt am ditayli ɛn jɔs tide.
Wetin rili na Kriatin? Aw i impɔtant fɔ di bɔdi?
Fɔ tɔk am simpul wan, kriaytin na kɔmpawnd we dɛn kin mek na wi bɔdi te to sɔm mak, ɛn i kin de bak na it dɛn lɛk mit ɛn fish. di men wok we i de du na fכ εp fכ mek ATP (Adenosine Triphosphate) , we na di men fכl mכlikul we de gi wi bכdi in sεl dεm εnεji.
Tink bɔt dis, we yu es wet, klaym stej, ɔ jɔs waka na strit, yu mɔsul dɛn nid ɛnaji. Dis enaji de kכmכt frכm wan mכlikul we dεn kכl ATP. I tan lɛk se motoka nid petrol fɔ mek i ebul fɔ rɔn.
Bɔt i sɔprayz fɔ no se wi bren de yuz bɔku bɔku ATP pas wi mɔsul dɛn . infakt, wi bren de yuz wan kwata (25%) pan di totכl ATP enεji we wi bכdi de prodyuz! Bɔku bɔku bren sɛl dɛn kin tɔk to dɛnsɛf, tink, ɛn mɛmba, ɛn ɔl dɛn tin ya nid bɔku bɔku ɛnaji.
Wan risachman we kɔmɔt Jamani ɛksplen dis fayn fayn wan:
"Kriaytin tan lɛk 'fiul.' we di bren de yuz tumɔs ɛnaji ɛn di ɛnaji tank ɛmti, kriaytin de ɛp fɔ ful-ɔp am bak kwik kwik wan."
Wetin na di bɛnifit dɛn we kriaytin gɛt fɔ mek yu bren gɛt wɛlbɔdi?
Risach bɔt di rilayshɔn bitwin kriaytin ɛn bren wɛlbɔdi stil de na in fɔs stej, bɔt wetin dɛn dɔn fɛn te naw rili prɔmis.
- Fɔ mek yu mɛmba ɛn tink gud wan: Sɔm stɔdi dɔn sho se if yu tek kriaytin sɔpɔtmɛnt, dat kin mek yu mɛmba fɔ shɔt tɛm ɛn tink kwik kwik wan, mɔ pan pipul dɛn we nɔ de it bif ɛn ol pipul dɛn.
- Fɔ ridyus di prɔblɛm dɛn we pɔsin kin gɛt we i nɔ de slip fayn: Dis na sɔntin we impɔtant to bɔku pipul dɛn. Tink bɔt am, we wi de stɔdi fɔ ɛgzam ɔ wok let na nɛt, wi kin gɛt fɔ slip. Yu nɔ tink se di bren kin rili wok di nɛks de? Insay wan stɔdi, we dɛn gi pipul dɛn we bin de slip te do kriyayt, dɛn bren bin de wok fayn (atɛnshɔn, disayd) bin bɛtɛ pas di wan dɛn we nɔ bin de tek am.
- Fɔ ridyus strɛs ɛn pwɛl hat: Sɔm risach dɔn sho se kriaytin kin ɛp bay we i de mek di bren gɛt mɔ ɛnaji.E kin ɛp sɔm kayn wae fɔ ridyus de sayn dɛm wae de sho se pɔrsin gɛt pwɛl hat.
- Aksεlεrayt rεkכvεshכn frכm kכnkyushכn/bren injuri: We atlet dεm gεt ed injuri, di kriaytin lεvεl dεm na di bren dכp. Dɛn biliv se kriaytin sɔpɔt kin ɛp fɔ mek di bren sɛl dɛn ful-ɔp bak ɛn mek di bɔdi wɛl kwik kwik wan.
Bɔt i impɔtant fɔ mɛmba dis: Dis risach stil de na in fɔs stej. So i nɔ pɔsibul yet fɔ se dɛn rizɔlt ya na 100% shɔ. Mɔ lɔng tɛm risach nid fɔ kɔnfɔm dɛn tin ya we dɛn dɔn fɛn fɔ tru.
So udat want fɔ yuz Kriatin?
Frɔm di data we de naw, no mɛrɛsin nɔ de we se ɔlman fɔ tek kriaytin . Bɔt sɔm patikyula grup dɛn kin bɛnifit mɔ frɔm am.
| Grup | Wetin mek dɛn go ɛp wi? |
|---|---|
| Pipul dɛn we dɔn ol | Bikɔs di kriaytin lɛvɛl kin go dɔŋ na di bɔdi we wi de ol, dis kin ɛp fɔ mek di bren wok ɛn di mɔsul dɛn trɛnk. |
| Pipul dɛn we nɔ de it bif/Vegan | Bikɔs dɛn kin gɛt kriaytin mɔ frɔm mit ɛn fish, di wan dɛn we nɔ de it bif kin gɛt smɔl kriaytin lɛvɛl, so fɔ tek sɔpɔtmɛnt kin bɛnifit mɔ. |
| Pipul dɛn we kin slip bɔku tɛm | I kin ɛp fɔ ridyus di prɛshɔn we de pan di bren we i nɔ de slip, lɛk di wan dɛn we de stɔdi bɔt mɛrɛsin, di wan dɛn we de payɔnia, ɛn di wan dɛn we de wok fɔ di sikyɔriti. |
| Plɛya dɛn we de pan denja fɔ gɛt injuri na dɛn ed | Di wan dɛn we kin ple spɔt lɛk rɔgbi ɛn bɔksin kin ɛp di bren fɔ wɛl afta aksidɛnt. |
Bɔt, akɔdin to wan spɔt nyutrishɔnist na di Klivlan Klinik, i tu ali fɔ jɔs tɔk se big pɔsin we gɛt wɛlbɔdi fɔ bigin yuz am fɔ “protɛkt dɛn bren.” Di risach nɔ de yet.
If yu tek kriaytin, aw yu kin tek am ɛksaktɔli?
Doz ɛn di kayn we aw dɛn de yuz am
Bɔku pan di risach dɛn se yu fɔ it 3-5 gram fɔ wan de . Bɔku pipul dɛn kin tink se we dɛn bigin fɔ yuz kriaytin, dɛn nid big ‘lɔd doz’ we na 20 gram fɔ wan de. Bɔt i nɔ tan lɛk mɔsul, i nɔ impɔtant fɔ mek di bren gɛt wɛlbɔdi. I bεst fכ yuz 3-5 gram pan de kכntinyu, kכntinyu.
Fɔ ɔl di kayn kriaytin we de na di makit, na di wan we dɛn dɔn du mɔ risach pan Kriatin Mɔnohaydrɛt ɛn i dɔn sho di bɛst rizɔlt . So, if yu gɛt fɔ disayd fɔ du sɔntin, i go fayn fɔ mek yu pik dis kayn tin.
Yu nɔ go ebul fɔ gɛt tin fɔ it nɔmɔ?
Di shɔt ansa na, nɔ . Yu bɔdi de mek sɔm pan am, ɛn yu kin gɛt am frɔm mit ɛn fish. Bɔt tink bɔt am, ivin if pɔsin we yus fɔ it mit it lɛk wan paund mit, dɛn go jɔs gɛt smɔl, lɛk 1-2 gram kriaytin. So fɔ rich di target fɔ 3-5 gram fɔ wan de, yu go gɛt fɔ tek am as sɔpɔt.
Yu tink se i nɔ bad fɔ yuz kriaytin? Ɛni bad bad tin dɛn de we kin apin to am?
Kriatin na wan pan di sef nyutrishɔnal sɔpɔtmɛnt dɛm we dɛn dɔn du mɔ risach ɛn no bɔt na di wɔl. Fɔ pɔsin we gɛt wɛlbɔdi kidni, fɔ tek di doz we dɛn se (3-5 gram fɔ wan de) kin jɔs sef.
Bɔt, yu nid fɔ rili tek tɛm wit dis:
If yu gɛt sik na yu kidni we nɔ de mɛn ɔ yu gɛt liva, yu fɔ avɔyd fɔ yuz kriaytin ɔltogɛda. dis na biכs di kidni dεm de filta di west prכduk dεm we de fכm we kriaytin brok dכn na di bכdi. Dis kin put ɔda lod pan di kidni dɛn we dɔn ɔlrɛdi wik.
So, nɔ bigin fɔ yuz dɛn tin ya we yu nɔ gɛt dɔktɔ advays fɔ ɛni rizin.
Smɔl smɔl sayd ɛfɛkt dɛn
Sɔm pipul dɛn kin gɛt blo, nɔs, bɛlɛ kramp, ɛn dayarɛa, mɔ we dɛn tek bɔku dos lɛk di ‘loading dose’ we wi bin dɔn tɔk bɔt. Dɛn tin ya kin rili shɔt we yu tek smɔl dos, tipikul 3-5 gram fɔ wan de.
Mɛsej we dɛn kin kɛr go na os
- Kriatin na impɔtant fiul we nɔ jɔs de gi ɛnaji to di mɔsul dɛn, bɔt i de gi di bren sɛl dɛn bak.
- Fɔs risach dɔn sho se kriaytin kin gɛt bɛnifit fɔ tin dɛm lɛk mɛmori ɛn fɔ ridyus di ifɛkt dɛm we pɔsin kin gɛt we i nɔ de slip, bɔt dɛn nid fɔ du mɔ risach fɔ kɔnfɔm dɛn tin ya.
- di doz we dεn rεkomεnd na 3-5 gram Kriatin Monohaydret fכ wan de. I nɔ nid fɔ tek ‘lɔdin doz’.
- Di tin we impɔtant pas ɔl: Nɔ yuz kriaytin if yu gɛt ɛni sik na yu kidni ɔ yu liva.
- Bifo yu yuz ɛni nyu supamakit, mek shɔ se yu tɔk to yu dɔktɔ fɔ advays, mɔ if yu de tek mɛrɛsin fɔ ɔda mɛrɛsin.
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