Gym chhunga mi zawng zawngin eng nge an sawi tih chiang takin i zawng chhuak ang u, Creatine! (Creatine) tih a ni.

Gym i kal emaw, infiamna i khelh emaw chuan ‘Creatine’ tih hming hi i hriat chian em em a ni mai thei. I ṭhiante chuan shaker lian tak aṭanga in tur mak tak tak an in lai i hmu tawh mai thei. A tam zawkah chuan Creatine a ni thei. Chuvangin hei hi i hmuh hian, "Creatine hi eng nge ni tak tak? I ei hian taksaah eng nge thleng? A him tak tak em? Kei pawhin ka ei ve tur em ni?", tih pawh i ngaihtuah ve mai thei. Chu chu vawiina he thuziak ah hian kan chhang dawn a ni. Hemi chungchangah hian engmah kan thup lo vang a, a tha leh tha lo zawng zawng kan sawi mai ang.

A awlsam zawngin, Creatine hi eng nge ni?

Creatine hi synthetic chemical chi khat a ni tih i ngaihtuah a nih chuan i dik lo ang. Creatine hi compound pawimawh tak a ni a, kan taksaah hian pianphungah siam a ni a, kan taksa peng hrang hrangte tan chakna a pe a ni. I taksa ruhte chu car chhunga engine angin ngaihtuah rawh. He engine hian hna a thawh theih nan fuel a mamawh a ni lawm ni? Chutiang chiah chuan Creatine hi natural fuel a ni a, kan taksa ruhte chu rang tak leh tha taka hnathawh theihna tura puitu a ni. He instant energy hi exercise nasa tak neih laiin a pawimawh hle a, chu chu thil rit i chawi emaw, i tlan chak emaw hian a pawimawh hle.

Kan taksain creatine a mamawh zatve vel (ni khatah gram 1-2) chu kan ei leh in atanga lo chhuak a ni. A chanve dang chu keimahni liver, kidney leh pancreas atanga siam a ni. Hetianga creatine siam chhuah 95% hi kan taksa peng hrang hrangah a awm khawm a ni. A bak chu tissue dang, thinlung leh thluak lamah a kal a ni.

Mahse, heng natural sources bakah hian Creatine hi tunlai hian supplement angin a awm bawk. Mi tam tak, a bik takin infiammi leh exercise la thinte chuan heng supplement te hi an performance tihsan nan an hmang thin. Anni hi chi hrang hrangin an lo awm a:

• Powder angin
• Tablet angin
• Capsule angin
• Liquid angin
• Energy bar angin

Creatine supplement atana ei hi taksa tan a tha em? A him em?

Hei hi mi tam takin zawhna lian ber an neih chu a ni. A chhanna tawi chu zirchianna atanga a lan dan chuan creatine hi mi hrisel tam zawk tan chuan a him a, a dose dik takah chuan a him a ni. Mahse, mi zawng zawng tan a inang lo. Mi thenkhat tan chuan chutiang chuan a tha lo mai thei.

A hnuaia natna nei te hian creatine ei hi an fimkhur hle tur a ni a, heng mite zingah hian a himna tur zirchianna a la awm tawk lo a ni.

• Nu naupai emaw, nau hnute pe lai emaw: Hetih hun chhung hian doctor thurawn tel lova supplement engmah ei hi a tha lo, naute a nghawng thei a ni.
• Diabetes vei: Creatine hian thisen sugar level a tidanglam thei a, chuvangin zunthlum vei tan chuan damdawi lam thurawn lak a pawimawh hle.
• Kidney Disease vei: Kal hian creatine a tihchhiat avangin taksa atanga bawlhhlawh a paih chhuak thin. Kidney lama harsatna i neih tawh chuan creatine ei hian a ti na zual thei.
• Liver natna vei: Heng mite hian liver function-ah eng emaw zat nghawng a neih theih avangin fimkhur a ngai bawk.
• Bipolar disorder vei: Zirna thenkhatah chuan creatine hian heng damlote hi mania vei theihna a tipung thei tih hmuhchhuah a ni.

Creatine ei hian taksa ruh a ti lian tak tak em?

Hei pawh hi mi tam takin an zawh thin a ni. A chhanna chu, a ni, mahse condition a awm. Creatine in mai mai hian taksa a tichak lo ang. Creatine hi brick angin han ngaihtuah teh. Bang hi brick hmanga sak a ni lo va, hnathawk a ngai a ni. Chutiang bawkin Creatine hmang hian weightlifting ang chi resistance exercise i tih a ngai a ni.

Zirna hrang hrangah chiang takin a lang a, kum 18 leh 30 inkar thalaiten exercise an tih fo laiin creatine an ei hian creatine ei lo te aiin an taksa ruh a thang chak zawk a, a tha zawk bawk. Mahse, hei hian kum 65 chunglam emaw, taksa ruh tichhe thei natna nei te chu eng chen nge a nghawng tih sawi tur hian zirchianna a la tawk lo.

Engvangin nge mi tam tak, a bik takin infiammi te hian Creatine hi an hman?

Creatine hi amateur atanga world-class infiammi thlengin an hmang vek a ni. Hei hi a chhan ber chu creatine-in a pek "quick burst energy" vang a ni. Hei hian rit rit zawk i chawi thei tihna a ni a, extra reps i ti thei a, tlem a tlan chak zawk thei tihna a ni. Hei hian i performance pum pui a ti tha hle.

Creatine hi chakna leh chakna mamawh infiamna khel thinte zingah a lar hle a, chungte chu:

• Bodybuilding lam hawi
• Weightlifting lam a ni
• Football
• Hockey khelh a ni
• Wrestling a ni
• Sprinting khelh a ni

Mahse creatine hlawkna hi taksa ruh (muscle) chauh a ni lo. Research atanga a lan dan chuan creatine hian kum 60 chunglam thluak hnathawhna kawngah pawh a pui thei a, a chhan chu kan thluak hian a hnathawh theih nan chakna tam tak a mamawh bawk a ni. Chumi ang chuan, .

• Hun rei lote chhunga hriatrengna tihchangtlun theih a ni.
• Reasoning thiamna pawh a siam thei a ni.
• Neuroprotection hian nerve cells te chu a chhiat loh nan a veng thei bawk.

Engtin nge creatine hian taksaah hna a thawh?

Okay, tunah chuan scientific deuh deuh ila. Mahse, lungngai suh, he thu hi i hriatthiam theih turin awlsam takin ka sawifiah ang.

1. ATP, energy currency: Kan taksa chhunga cell te hian hna thawk turin chakna an mamawh niin han ngaihtuah teh. He chakna hi ATP (Adenosine Triphosphate) tih molecule atanga lo chhuak a ni. Kan rama bungraw lei nan cheng kan hmang ang bawkin, ATP hi cell-in an hnathawhna atana an hman ‘energy currency’ a ni. Weight i chawi chuan he ATP hi hman a ni a, energy a chhuak thin.

2. Creatine chanvo: Exercise nasa taka i tih hian he ATP hi a tawp rang hle. Second tlemte chhungin. Tichuan i chau tih i hria. Hei hi Creatine-in a rawn chhanchhuah hun a ni. Creatine hi taksa peng hrang hranga awm chu Phosphocreatine tih compound ah a inthlak a. He Phosphocreatine hian rang takin ATP thar a siam thei a ni. Chumi awmzia chu i taksa ruhte hian chau lovin rei vak lo hnathawhna atana an mamawh chakna chu an nei chhunzawm zel tihna a ni.

A awlsam zawngin sawi ila, creatine hi i taksa ruhte tan power bank ang mai a ni. Main battery (ATP) a tlakchham chuan he power bank hian rang takin a charge thin.

He energy boost bakah hian Creatine hian hlawkna dang engemaw zat a nei a:

• Muscle Recovery: Exercise i tih hian i taksa peng hrang hrangah micro-tear te te te a lo awm thin. Chungte chu siamthat a nih chuan i taksa ruhte chu a chak zawk thin. Creatine hian he siamthatna hi a ti chak hle.
• Anabolic Hormones a tipung: Creatine hian insulin leh human growth hormone (hGH) ang chi hormone level a tisang a, hei hian taksa thanlenna leh tissue siamthatna kawngah a pui a ni.
• Cell Hydration: Creatine hian tui chu muscle cells ah a hruai lut a , chu chuan taksa ruh te chu a ti lian zawkin a lang a, dehydration leh cramps te a ti tlem bawk.

Creatine hian eng nge a thatna leh a that lohna?

Engkim ang bawkin creatine hian a hlawkna a nei a, chubakah side effect thenkhat a nei thei bawk. A pahnih hi ngun zawkin han thlir ila.

Creatine i ei tawh loh chuan eng nge thleng ang?

Creatine i ei tawh loh chuan i taksaa creatine awm zat chu kar tlemte chhungin a normal level-ah a tlahniam zauh zauh ang. I taksa hian natural takin creatine a siam chhunzawm zel ang. Mahse, a hnuaia mite hi i tawng thei a ni:

• Eng emaw chen chu i chau hle mai thei.
• Exercise neih laiin a hmaa chakna kha a tlahniam deuh thei.
• Muscle-a tui awm chu lakchhuah a nih chuan a rihna a tlahniam deuh thei a, taksa peng hrang hrangte hmel pawh a te deuh thei bawk.
• Mahse, exercise tha i tih chhunzawm chuan creatine ei avanga i chakna leh i taksa ruh (muscle mass) chu a tam zawkah chuan i vawng reng thei a ni.

Engtikah nge Doctor i hmuh ang?

Kan sawi tawh ang khan creatine hman tan hmain damdawi lam thurawn lak hi a finthlak fo thin. A bik takin doctor pan tura i kal hian hetiang thil hi an zawt mai thei che a ni:

• Tunah hian zunthlum, kal natna, thin natna ang chi damdawi lam harsatna i nei em?
• Damdawi dang, vitamin dang emaw, supplement dang emaw i ei em?
• Creatine ei hi eng nge i tum ber? (e.g., chakna tihpun nan? taksa ruh siam nan?)
• Nau i pai em, naupai i beisei em?
• Tunah hian nu hnute pe lai i ni em?

Heng zawhnate i chhanna atang hian i doctor chuan Creatine hi i tan a tha em tih leh a tha lo tih a kaihruai ang che a, a dik a nih chuan a dose dik tak chu eng nge ni tur tih a kaihruai ang che. Tin, Creatine i ei hnua a hmaa kan sawi tawh ang side effects i neih chuan i doctor hriattir a pawimawh hle bawk.