If yu go jim o ple spot, di nem ‘Creatine’ go bi se yu rili sabi. Sɔntɛm yu dɔn si yu padi dɛn de drink sɔm strenj drink frɔm big shek. Bɔku tɛm, i kin bi Kriatin. So we yu si dis, yu kin de wɔnda bak, "Wetin na Kriatin? Wetin kin apin to di bɔdi we yu tek am? I rili sef? A fɔ tek am bak?". Na dat wi go ansa insay dis atikul tide. Wi nɔ go ayd ɛnitin bɔt dis, bɔt wi go jɔs tɔk bɔt di gud ɛn di bad tin.
Fɔ tɔk am simpul wan, wetin na Kriatin?
If yu bin tink se Kriatin na sɔm kayn kemikal we dɛn mek, yu go rɔng. Kriatin na impɔtant kɔmpawnd we dɛn kin mek na wi bɔdi na wi bɔdi ɛn i kin gi wi mɔsul dɛn ɛnaji. Tink bɔt yu mɔsul dɛn lɛk injin na motoka. Dis injin nid fiul fɔ wok, nɔto so? Jɔs lɛk dat, Kriatin na natura fiul we de ɛp wi mɔsul dɛn fɔ wok kwik ɛn fayn fayn wan. Dis ɛnaji we yu kin gɛt wantɛm wantɛm impɔtant mɔ we yu de ɛksesaiz bad bad wan, lɛk we yu de es wet ɔ rɔn fast.
lεk af pan di kriaytin we wi bכdi nid (1-2 gram pan de) de kכmכt frכm di it we wi de it. Di ɔda pat na wi yon liva, kidni, ɛn pankrias de mek am. 95% pan di kriaytin we dεn prodyuz dis we de stכr insay wi mכsul dεm. Di ɔda wan dɛn kin go to ɔda tisu dɛn lɛk di at ɛn di bren.
| Natural Food Sos dɛm fɔ Kriatin | |
|---|---|
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
| Rɛd mit dɛn | Bif, bɔd, got mit |
| Sifud dɛn we dɛn kin it | Fish (especially salmon, tuna), shrimps, squid |
| Animal milk | Kaw in milk, got in milk |
Bɔt apat frɔm dɛn natura l sɔs ya, Kriatin de bak as sɔpɔtmɛnt tide. Bɔku pipul dɛn, mɔ di wan dɛn we de spɔt ɛn di wan dɛn we de du ɛksɛsayz, kin yuz dɛn supamakit ya fɔ mek dɛn ebul fɔ du mɔ. Dɛn kin kam insay difrɛn we dɛn:
- As paoda dɛn
- As tablɛt dɛn
- As kapsul dɛn
- As likwid dɛn
- As ɛnaji bar dɛn
Yu tink se fɔ tek kriaytin as sɔpɔtmɛnt fayn fɔ di bɔdi? Yu tink se i sef?
Dis na di big kwɛstyɔn we bɔku pipul dɛn gɛt. Di shɔt ansa na dat, risach dɔn sho se kriaytin nɔ bad fɔ bɔku pipul dɛn we gɛt wɛlbɔdi, if dɛn tek am di rayt doz. Bɔt nɔto di sem tin fɔ ɔlman. Sɔntɛm i nɔ go fayn fɔ sɔm pipul dɛn so.
Di tin we impɔtant pas ɔl na dat bifo yu bigin fɔ tek kriaytin, yu fɔ rili tɔk to yu dɔktɔ. Dɔn yu kin no gud gud wan if i fayn fɔ yu ɔ nɔ rayt fɔ yu, bay aw yu gɛt wɛlbɔdi.
Pipul wae gɛt dis sik fɔ tek tɛm mɔ fɔ tek kriaytin, bikɔs dɛn nɔr dɔn du inof risach yet bɔt aw i sef pan dɛn pipul ya.
- Mama dɛn we gɛt bɛlɛ ɔ we de gi pikin dɛn bɛlɛ: I nɔ fayn fɔ tek ɛni supamakit we yu nɔ gɛt dɔktɔ in advays dis tɛm, bikɔs i kin afɛkt di pikin.
- Pipul dɛn we gɛt Dayabitis: Kriatin kin afɛkt di blɔd shuga, so i impɔtant fɔ mek di wan dɛn we gɛt dayabitis go to dɔktɔ.
- Pipul wae gɛt Kidni Sik: Di kidni kin pul dɔti tin dɛm na di bɔdi as a rizulta wae di kriaytin brok. If yu dɔn gɛt prɔblɛm wit yu kidni, if yu tek kriaytin, dat kin mek di sik wɔs.
- Pipul wae gɛt liva sik: Dɛn pipul ya fɔ tek tɛm bak bikɔs sɔm kayn ɛfɛkt kin de pan di liva wok.
- Pipul wae gɛt bipola muud disɔda: Sɔm stɔdi dɔn sho se kriaytin kin mek dɛn sik pipul ya gɛt mania.
Yu tink se we yu tek kriaytin, dat kin rili mek yu mɔsul dɛn big?
Dis na kwɛstyɔn bak we bɔku pipul dɛn kin aks. Di ansa na, yɛs, bɔt kɔndishɔn dɛn de. Jɔs fɔ drink Kriatin nɔ go mek yu gɛt mɔsul. Tink bɔt Kriatin lɛk brik. Wɔl nɔ de bil wit brik, i nid wokman. Semweso, wit Kriaytin, yu fɔ du ɛksashɔn dɛn we de mek yu nɔ ebul fɔ fɛt lɛk fɔ lif wet.
Stɔdi dɔn sho klia wan se we yɔŋ pipul dɛn we ol bitwin 18 ɛn 30 ia de tek kriaytin we dɛn de du ɛksɛsayz ɔltɛm, dɛn mɔsul dɛn de gro fast ɛn bɛtɛ pas di wan dɛn we nɔ de tek kriaytin. Bɔt dɛn nɔr dɔn du bɛtɛ risach yet fɔ tɔk bɔt aw dis kin afɛkt pipul dɛm wae dɔn pas 65 ia ɔr wae gɛt sik wae kin afɛkt dɛn mɔsul dɛm.
Wetin mek bɔku pipul dɛn, mɔ di wan dɛn we de spɔt, kin yuz Kriatin?
Ɔlman kin yuz kriaytin frɔm amatɔ to di wɔl klas atlet. di men rizin fכ dis na di "kwik bכst εnεji" we kriaytin de gi. Dis min se yu kin es ebi wet, du ɛkstra rip, ɔ rɔn smɔl fast. Dis kin mek yu ɔl di wok we yu de du bɛtɛ.
Kriotin na tin we pipul dɛn lɛk mɔ fɔ di wan dɛn we de ple spɔt we nid pawa ɛn spid, lɛk:
- Fɔ bil bɔdi
- We yu de es wet
- Futbɔl
- Ɔki we dɛn kɔl
- Fɔ rɛslɛshɔn
- Fɔ sprint
Bɔt di bɛnifit dɛn we kriaytin gɛt nɔto jɔs fɔ di mɔsul dɛn. Risach dɔn sho se kriaytin kin ɛp bak fɔ mek di bren wok pan pipul dɛn we dɔn pas 60. Di rizin fɔ dis na bikɔs wi bren bak nid bɔku ɛnaji fɔ wok. Fɔ fala dis, .
- Di mɛmori fɔ shɔt tɛm kin bɛtɛ.
- Dɛn kin gɛt sɛns fɔ tink gud wan.
- Nyuroprotεkshכn kin εp bak fכ protεkt di nεv sεl dεm frכm damej.
Aw kriaytin de wok na di bɔdi?
Okay, naw mek wi get likl scientific. Bɔt nɔ wɔri, a go ɛksplen dis insay wan simpul we we yu go ɔndastand.
1. ATP, di enaji kכrεns: Imajin se di sεl dεm na wi bכdi nid εnεji fכ wok. Dis enaji de kכmכt frכm wan mכlikul we dεn kכl ATP (Adenosine Triphosphate) . Jɔs lɛk aw wi de yuz rup fɔ bay guds na wi kɔntri, ATP na di ‘ɛnaji mɔni’ we sɛl dɛn de yuz fɔ du dɛn wok. we yu es wet, dεn de yuz dis ATP εn di enεji de kכmכt.
2. Di wok we Kriaytin de du: We yu de du ɛksɛsayz tranga wan, dis ATP de dɔn kwik kwik wan. Insay jɔs sɔm sɛkɔn dɛn. Dɔn yu kin fil taya. Dis na we Kriatin kin kam fɔ ɛp am. Kriatin we de na di mɔsul dɛn kin chenj to wan kɔmpawnd we dɛn kɔl Fosfɔkrɛatin . dis Fosfokreatin kin mek nyu ATP kwik kwik wan. Dis min se yu mɔsul dɛn kin kɔntinyu fɔ gɛt di ɛnaji we dɛn nid fɔ wok fɔ smɔl tɛm ɛn nɔ taya.
Fɔ tɔk am simpul wan, kriaytin tan lɛk pawa bank fɔ yu mɔsul dɛn. We di men bateri (ATP) dɔn lɔs, dis pawa bank kin chaj am kwik kwik wan.
Apat frɔm dis tin we de mek pɔsin gɛt mɔ ɛnaji, Kriatin gɛt bɔku ɔda bɛnifit dɛn:
- Mɔsul Rikɔvayshɔn: We yu de du ɛksɛsayz, smɔl smɔl maykro-ti dɛn kin kam na yu mɔsul fayv dɛn. We dɛn mek dɛn tin ya, yu mɔsul dɛn kin strɔng mɔ ɛn mɔ. Kriatin de mek dis ripa prɔses kwik kwik wan.
- I de mek di Anabolic Hormones dεm go כp: Kriatin de εp fכ inkrεs di lεvεl dεm fכ di כmon dεm lεk insulin εn human growth hormone (hGH), we de εp fכ mek di bכdi gro εn fכ ripa di tisu dεm.
- Sεl Hydration: Kriatin de drכ wata insay di mכsul sεl dεm , we de mek di mכsul dεm luk big εn i de ridyus di risk fכ dehydration εn kramp.
Wetin na di bɛnifit ɛn bad tin dɛn we kriaytin gɛt?
Lɛk ɛnitin, kriaytin gɛt in bɛnifit dɛn ɛn bak i kin gɛt sɔm sayd ɛfɛkt dɛn. Lɛ wi tek tɛm luk ɔl tu.
| Di bɛnifit dɛn we pɔsin kin gɛt we i tek Kriatin (Pros) . | |
|---|---|
| Inkris fɔ du ɛksɛsayz | Fɔ ebul fɔ ɛksesaiz mɔ bikɔs ɔf di ɛnaji ɛn pawa we de go ɔp. |
| Di mɔsul dɛn we de gro | Fɔ mek di mɔsul dɛn saiz ɛn trɛnk go ɔp wit di rayt ɛksɛsayz. |
| Kwik fɔ wɛl | Ridyus di mɔsul dɛn we de at afta yu dɔn du ɛksɛsayz ɛn ɛp fɔ wɛl kwik kwik wan. |
| Ridyus risk fɔ injuri | Fɔ ridyus di risk fɔ injuri lɛk fɔ skrach, fɔ gɛt wata we de kɔmɔt na yu bɔdi, ɛn fɔ mek yu mɔsul dɛn strɛs. |
| I bɛnifit fɔ di bren wɛlbɔdi | Fɔ ɛp fɔ mɛmba ɛn tink gud wan, mɔ pan pipul dɛn we dɔn ol. |
| Sɔm sayd ɛfɛkt dɛn we kin apin (Kɔns/Sayd ɛfɛkt dɛn) . | |
|---|---|
| We yu de gɛt mɔ wet | dis nכto fεt gεt, bכt na di wata we de rεtεn di mכsul sεl dεm. Yu kin gɛt 1-2 kilo insay di fɔs wik. |
| Prɔblɛm dɛn we de na di dijestiv sistɛm | Sɔm pipul dɛn kin gɛt nɔys, bɛlɛ kramp, ɔ dayarɛa (dis kin kam bikɔs dɛn nɔ tek di rayt doz ɔ nɔ drink bɛtɛ wata). |
| Diziz we pɔsin kin gɛt | Na smɔl pipul dɛn nɔmɔ kin gɛt dis. |
| We pɔsin de swet pasmak | Sɔm pipul dɛn kin swet pas aw dɛn kin swet. |
Di bɛst we fɔ avɔyd bɔku pan dɛn sayd ɛfɛkt ya na fɔ drink bɔku wata ɔl di de ɛn fɔ tek yu ɛvride doz fɔ kriaytin smɔl smɔl ɔl di de, pas fɔ tek am wan tɛm.
Wetin go apin if yu stɔp fɔ tek kriaytin?
If yu stɔp fɔ tek kriaytin, di kriaytin we dɛn dɔn kip na yu bɔdi go go dɔŋ smɔl smɔl to di nɔmal lɛvɛl insay sɔm wiks. Yu bɔdi go kɔntinyu fɔ mek kriaytin bay we i de du tin. Bɔt yu kin gɛt dɛn tin ya:
- Yu kin fil lɛk se yu taya smɔl.
- Di trɛnk we bin de bifo we yu de du ɛksɛsayz kin go dɔŋ smɔl.
- As dεn de pul di wata we de na di mכsul dεm, di wet kin dכn sכmtεm εn di mכsul dεm we de sho kin sכm sכm.
- Bɔt if yu kɔntinyu fɔ ɛksesaiz fayn, bɔku pan yu go ebul fɔ kip di trɛnk ɛn mɔsul dɛn we yu kin gɛt we yu tek kriaytin.
Ustɛm yu fɔ go to dɔktɔ?
As wi bin dɔn tɔk bifo tɛm, i fayn ɔltɛm fɔ go to dɔktɔ bifo yu bigin fɔ yuz kriaytin. Speshali, we yu go to dɔktɔ, dɛn kin aks yu tin dɛn lɛk:
- Naw yu gɛt ɛni mɛrɛsin lɛk dayabitis, kidni sik, ɔr liva sik?
- Yu de tek ɛni ɔda mɛrɛsin, vaytamɛn, ɔ sɔpɔtmɛnt?
- Wetin na yu gol fɔ tek Kriatin? (e.g., fכ inkrεs trεnk? fכ bil mכsul?)
- Yu gɛt bɛlɛ ɔ yu op fɔ gɛt bɛlɛ?
- Yu na mama we de gi pikin in bɛlɛ naw?
Bay di ansa we yu gi to dɛn kwɛstyɔn ya, yu dɔktɔ go gayd yu fɔ no if Kriatin fayn fɔ yu ɔ nɔ rayt fɔ yu, ɛn if na so, wetin di kɔrɛkt doz fɔ bi. Dɔn bak, if yu gɛt ɛni wan pan di sayd ɛfɛkt dɛn we wi bin dɔn tɔk bɔt afta yu dɔn tek Kriatin, i rili impɔtant fɔ tɛl yu dɔktɔ bɔt am.
Mɛsej we dɛn kin kɛr go na os
- Kriatin na wan kɔmpawnd we dɛn kin mek na wi bɔdi ɛn i kin gi wi mɔsul dɛn ɛnaji wantɛm wantɛm. I nɔto kemikal we dɛn mek.
- If yu tek kriaytin sɔpɔtmɛnt wit di rayt ɛgzampul dɛn, dat kin mek yu mɔsul dɛn gɛt mɔ trɛnk ɛn gro.
- Pan ɔl we kriaytin nɔ bad fɔ bɔku pipul dɛn we gɛt wɛlbɔdi fɔ tek, pipul dɛn we gɛt sik lɛk kidni sik, dayabitis, ɛn uman we gɛt bɛlɛ nɔ fɔ tek am.
- Bifo yu bigin fɔ tek kriaytin, mek shɔ se yu go to yu dɔktɔ. Na ɔnda in gayd nɔmɔ fɔ bigin am.
- Fɔ drink bɔku wata ɔl di de we yu de tek kriaytin rili impɔtant fɔ avɔyd di sayd ɛfɛkt dɛn.
- Jɔs tek Kriatin nɔ go bil mɔsul. Fɔ dat, i rili impɔtant fɔ du ɛksɛsayz fɔ gi yu layf to Gɔd .
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