If yu go na jim ɔ ple spɔt, yu go mɔs dɔn yɛri di nem "Creatine." Sɔntɛm yu padi dɛn de yuz am. Bɔku pipul dɛn kin tink se dis na sɔm kayn atifishinal tin we dɛn se kin mek di mɔsul dɛn big. Bɔt kriaytin na rili sɔntin we wi bɔdi kin mek bay insɛf ɛn i kin gi wi trɛnk. So tide, lɛ wi tɔk bɔt wetin na kriaytin, i fayn fɔ mek di bɔdi tek as sɔpɔt, wetin kin apin to am, ɛn wetin yu nid fɔ no bifo yu yuz am.
Fɔ tɔk am simpul wan, wetin na kriaytin?
Tink bɔt yu mɔsul dɛn lɛk motoka. Dis motoka nid fiul fɔ mek i ebul fɔ rɔn. Semweso, wi mɔsul dɛn nid trɛnk fɔ wok, mɔ we wi de ɛksesaiz. Kriatin na natura fiul sɔs we de gi wi mɔsul dɛn ɛnaji wantɛm wantɛm. I tan lɛk pawa bank fɔ yu fon. I de ɛp wi mɔsul dɛn fɔ wok ɔltɛm, ɛn wi nɔ de taya.
Wi kin gɛt lɛk af pan di kriaytin we wi bɔdi nid frɔm di it dɛn we wi de it, mɔ di it dɛn we gɛt bɔku prɔtin.
- Rɛd mit: lɛk bif ɛn bɔd.
- Sifud: Tin dɛn lɛk fish ɛn shelfish.
- Animal milk: Lɛk kaw milk ɛn got milk.
Di ɔda af de kɔmɔt insay wi bɔdi, mɔ na wi liva, kidni, ɛn pankrias. 95% pan dis kriaytin de go na wi skel mכsul dεm. Di ɔda wan dɛn kin go na di at, di bren, ɛn ɔda tisu dɛn.
Apat frɔm dɛn natura l we ya, sɔm tin dɛn de we dɛn kin yuz fɔ mek tin dɛn we dɛn kɔl kriaytin. Dɛn tin ya na pipul dɛn we de ɛksesaiz bɔku ɔ we nɔ de gɛt inof kriaytin frɔm dɛn it. Yu kin tek dɛn tin ya as paoda, tablɛt, kapsul, ɛn wata.
Yu tink se i rili sef fɔ tek kriaytin as sɔpɔt?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Risach dɔn sho se if pɔsin tek kriaytin di rayt doz, i kin jɔs sef fɔ big pipul dɛn we gɛt wɛlbɔdi. Bɔt sɔm tin dɛn de we nɔ fayn fɔ tek am atɔl .
Di tin we impɔtant pas ɔl na dat bifo yu bigin fɔ yuz kriaytin sɔpɔt fɔ ɛni rizin, yu fɔ rili tɔk to yu dɔktɔ ɛn aks fɔ advays.
Fɔ tek kriaytin kin gɛt prɔblɛm if yu gɛt dɛn tin ya:
- If yu gɛt bɛlɛ ɔ yu de gi pikin in bɛlɛ.
- If yu gɛt dayabitis.
- If yu gɛt sik na yu kidni.
- If yu gɛt liva sik.
- If yu gɛt maynd sik lɛk bipolar disorder, kriaytin kin mek yu sik wɔs.
So, nɔ yuz dɛn tin ya bay wetin ɔda pipul dɛn se ɔ wetin di jim se. Fɔs, go to dɔktɔ ɛn mek shɔ se dis fayn fɔ yu bɔdi.
Yu tink se kriaytin kin rili bil mɔsul?
Dis kin dipen pan yu ej ɛn di kayn ɛksesaiz we yu de du. Stɔdi dɔn sho se yɔŋ pipul dɛn we ol bitwin 18 ɛn 30 ia we de du wetliftin ɔltɛm, lɛk we dɛn de tek kriaytin, kin ɛp dɛn fɔ gɛt mɔsul.
Bɔt nɔto inɔf pruf de yet fɔ tɔk if kriaytin gɛt di sem ifɛkt pan pipul dɛn we dɔn pas 65 ia ɔ di wan dɛn we gɛt sik dɛn we de mek dɛn mɔsul dɛn wik.
So aw kriaytin de wok insay di bɔdi?
i simpul: we wi tek kriaytin, i de go insay wi mכsul dεm εn i de εp dεm fכ mek wan enεji mכlikul we dεn kכl `ATP (Adenosine Triphosphate).` ATP na di instant enεji sכs na wi sεl dεm. I tan lɛk di bateri we de gi motoka in injin pawa. Dɛn kin yuz dis ATP we yu nid ɛnaji wantɛm wantɛm, lɛk we yu de es wet ɔ rɔn fast. wetin kriaytin de du na fכ mek dis ATP saplae nכ de rכn tu kwik.
Apat frɔm dis, kriaytin gɛt bɔku ɔda bɛnifit dɛn:
- Mɔsul Rikɔvayshɔn: We wi de du ɛksɛsayz, wi mɔsul fayv dɛn kin pwɛl. We dɛn bil dɛn tin ya bak, wi mɔsul dɛn kin gro. Kriatin de ɛp fɔ mek dis damej kwik kwik wan .
- di Anabolic Hormones dεm we de inkrεs: Dis na כmon dεm we de εp di bכdi fכ gro εn rεpair di tisu dεm. Sɔm ɛgzampul dɛn na insulin ɛn tɛstostɛron.
- Ɛp fɔ mek di bren wok fayn: Sɔm risach dɔn sho se kriaytin kin ɛp bak fɔ mek pipul dɛn we dɔn ol ebul fɔ mɛmba fɔ shɔt tɛm ɛn fɔ tink gud wan.
Wetin na di bɛnifit ɛn sayd ɛfɛkt dɛn we pɔsin kin gɛt we i yuz kriaytin?
Lɛk ɛnitin, kriaytin gɛt gud ɛn bad say dɛn. Lɛ wi si dɛn tin ya klia wan na wan tebul.
| Di gud tin dɛn we pɔsin kin du | Kɔns / Sayd Ifɛkt dɛn |
|---|---|
| Inkris pefɔmans ɛn trɛnk we yu de du ɛksɛsayz. | We yu de gɛt bɔku bɔku wet bikɔs wata de kɔntinyu fɔ de na di bɔdi. |
| I de ɛp fɔ mek di mɔsul dɛn gro. | Ed we de at ɛn diziz. |
| Kwik fɔ wɛl afta yu dɔn du ɛksɛsayz. | Nɔs ɛn vɔmit. |
| Fɔ ridyus di wata we de na di bɔdi ɛn fɔ mek di mɔsul dɛn nɔ de west. | Bɛlɛ de at ɛn dayarɛa. |
| I kin ɛp di bren fɔ wok na di ol pipul dɛn te to sɔm mak. | We pɔsin de swet pasmak. |
Nɔto ɔlman kin gɛt dɛn sayd ɛfɛkt ya. Dɔn bak, if yu gɛt wan ɔ mɔ pan dɛn tin ya, yu kin ebul fɔ kɔntrol dɛn bay we yu ridyus di doz we yu de tek ɛn spre am ɔlsay na di de. Bɔt i bɛtɛ fɔ mek yu tɔk to yu dɔktɔ wantɛm wantɛm.
Wetin go apin if yu stɔp fɔ yuz kriaytin?
We yu stɔp fɔ tek kriaytin, di kriaytin lɛvɛl na yu bɔdi go kam bak smɔl smɔl fɔ sɔm wiks. Yu bɔdi go kɔntinyu fɔ mek kriaytin bay we i de du tin. Bɔt yu go notis sɔm smɔl smɔl chenj dɛn.
- Fɔ fil taya (Fatigue) .
- Sɔm ridɔkshɔn pan di mɔsul saiz
- Smɔl we fɔ lɔs yu wet
- Fɔ fil se yu nɔ gɛt bɛtɛ trɛnk we yu bin de du ɛksɛsayz
Bɔt if yu kɔntinyu fɔ ɛksesaiz fayn, yu go ebul fɔ kɔntinyu fɔ gɛt di trɛnk ɛn mɔsul dɛn we yu dɔn gɛt as tɛm de go ɛn yu nɔ go chenj bɔku.
Mɛsej we dɛn kin kɛr go na os
- Kriatin na wan tin we de mek wi gɛt pawa na wi bɔdi. I nɔto sɛntetik stɛroyd.
- I kin ɛp fɔ mek yu gɛt trɛnk ɛn mɔsul dɛn, mɔ pan yɔŋ pipul dɛn, we dɛn de du ɛksɛsayz we nid fɔ gɛt trɛnk wantɛm wantɛm, lɛk fɔ lif wet.
- Di kayn we we dɛn dɔn du mɔ risach ɛn we de wok fayn na di wan we dɛn kɔl Creatine Monohydrate .
- Di tin we impɔtant pas ɔl:Bifo yu bigin fɔ yuz kriaytin supamakit, mek shɔ se yu go to dɔktɔ fɔ si if i fayn fɔ yu ɛn fɔ no di kɔrɛkt doz. I rili risky fɔ tek dɛn tin ya if yu gɛt prɔblɛm wit yu kidni, liva, ɔ dayabitis.
- We yu de tek kriaytin, drink bɔku wata ɔl di de. I rili impɔtant fɔ mek yu nɔ gɛt wata na yu bɔdi.
- If ɛni sayd ɛfɛkt apin, stɔp fɔ tek am wantɛm wantɛm ɛn tɛl yu dɔktɔ.
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