2014-04-26T20:00:35+02:00

Como tomar creatina

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A creatina é o suplemento de musculação mais eficaz do mercado, ponto final.No entanto nem todos sabem como tomar creatina correctamente. Nenhum outro músculo procedente construindo substância lá fora é apoiado por mais pesquisas e provas reais do que esta. Simplificando, a creatina funciona.Aumenta a força e desempenho, volumizes muscular células e ajuda a transformar seu corpo em um ritmo mais rápido.

Mas uma vez que exatamente você deve tomar creatina para obter os maiores benefícios?

 

Infelizmente, há muita desinformação por aí em torno deste tópico. Isso é principalmente perpetuado pelas empresas querendo moeda em vender-lhe alguma forma falsa "descoberta" de creatina, ou por dar informação falsa que recomenda uma ração muito maior diária do que você realmente precisa.

Se você quer o honesto, em frente a verdade sobre como tomar creatina corretamente, certifique-se de ler leste cláusula inteiro. Você vai forrar dinheiro e ajudar a que tirar o sumo proveito de sua suplementação de creatina.

Como tomar creatina: 4 passos simples

1) Maneira Correcta de Como Tomar Creatina

Há um número infinito de creatina diferente formas que complementam as empresas estão lançando em suas fórmulas nestes dias...

Cloridrato de creatina éster etílico de creatina, citrato de creatina, soro creatina...

 

A realidade? Não um único estudo jamais demonstrou qualquer uma dessas formas de creatina para ser melhor do que o monohidrato de creatina original "avançadas".Não se engane com o hype de marketing; monohidrato ainda é rei, e também é o mais rentável. A única coisa para certificar-se de é que você escolha um resultado que é derivado de monohidrato de creatina CreaPure ™, como este é o maior qualuty e disponível de forma mais pura.Dissolve-se mais fácil, absorve melhor e é menos provável de ocasionar qualquer desconforto no estômago.

2) Quantidade de creatina você deve tomar?

Não se iluda pensando que você precisa de 10 gramas de creatina ou mais por dia para obter resultados. Novamente, isto é exclusivamente outra tática de marketing para vender mais resultado.

Não é só como tomar creatina que é importante, é realmente importante saber a quantidade que se deve tomar. Aliás, não tombar para a falsa idéia de que você deve implementar uma "fase de carga de creatina" para obter o máximo de benefícios. A tempo de carregamento de creatina (um método de 4 a 5 dias onde você consome murado de 15 a 20 gramas por dia dividido em 3-4 doses) ainda é outro truque para vender-lhe mais creatina que você realmente não precisa.Para a maioria das pessoas, 3-5 gramas por dia é suficiente para saturar completamente os músculos com creatina. 1 colher de chá é igual a 5 gramas.Manter esta dosagem consistentemente e você vai alcançar a saturação completa em tapume de 3 semanas. Requer um pouco mais de paciência do que usando uma período de carregamento, mas isso vai lhe poupar dinheiro no longo prazo.

3) Quando é o melhor momento para tomar creatina?

Existem 2 principais recomendações, que você vai ouvir em um presente. A primeira é tomar a creatina antes de seus exercícios, e a segunda é tomar sua creatina imediatamente em seguida os treinos.

A verdade é que na verdade não muda zero prático quando você levá-la. Em primeiro lugar, a creatina tem sem efeitos imediatos, agudos. Uma vez que seu corpo atingiu a saturação de creatina total, que a creatina sempre é prontamente disponível para seus músculos usar a qualquer hora que eles precisam. Por essa razão, não há nenhum favor específico para tomar pré-treino de creatina. Em segundo lugar, não importa quando você tomar sua creatina, isso será tudo eventualmente absorvido. Tomar pós treino creatina pode permitir de absorção mais rápida, mas mais rápida absorção não fornece quaisquer vantagens exclusivas. No final do dia, não vai fazer qualquer diferença. Pela manhã, com almoço... antes do treino... pós-treino... antes de dormir... tomar as 3-5 gramas de creatina, sempre que lhe apetecer.

4) O que pode misturar com a Creatina

A prática padrão sempre foi a mistura de creatina com um copo de açúcar ressaltado, tais uma vez que pó de suco, gatorade ou dextrose uva. A idéia cá é usar os açúcares simples para "spike" seus níveis de insulina, que logo irão aumentar a sucção da creatina.

Esta é outra creatina muito aceita "verdade" que é insuficiente. O corpo é incrivelmente eficiente no processo de digestão e absorvência, e independentemente do que você misturar a creatina com, ainda eventualmente vai encontrar seu caminho para o tecido muscular.Mistura de creatina com açúcares simples pode permitir sucção mais rápida, mas novamente, absorvência mais rápida não realmente te dá alguma vantagem. Ou por outra, misturar a creatina com 30 gramas de açúcar simples todos os dias acrescenta até um extra 840 calorias por semana. Se você não tiver desvelo no séquito de sua ingestão de carboidratos, essas calorias podem facilmente somar e encontrar seu caminho para a sua cintura.

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tina 01/05/2014

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tina 01/05/2014

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tina 01/05/2014

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tina 01/05/2014

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