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Suplementacija kreatinom monohidratom

janjac15

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Kreatin monohidrat je vrlo popularan suplement te njegovom konzumacijom možete dobiti vrlo iznenađujuće rezultate. Kreatin nije steroid te ga ima u raznovrsnoj hrani, posebice mesu i ribi, a najmanje u biljnoj hrani. Pomoću te hrane ne možete unijeti dovoljno kreatina kako bi dobili zapanjujuće rezultate, stoga je najbolji izbor kreatin monohidrat u prahu. Postoji i kreatin u pilulama, ali se sporije apsorbira putem krvi jer se prvo treba razgraditi omot pilule.

Kreatin monohidrat je omiljen proizvod među bodybuilderima. Uzrokuje povećanje snage do 10%. Mišićna vlakna postaju veća i jača. Navlači 4 puta više vode u vaše mišiće što uzrokuje povećanje mišićnih stanica. Stoga se nemojte iznenaditi kada za nekoliko dana konzumacije kreatina izgledate ogromniji i snažniji. To je voda u vašim mišićima. Preporuča se uz suplementaciju kreatinom popiti 4-5 litara vode na dan kako bi postigli maksimalan učinak tako da vaši mišići upiju što više vode. Kreatin također poboljšava izdržljivost te ubrzava oporavak mišića. Kreatin monohidrat je idealan suplement za one koji teže većoj snazi, bržem dobivanju mišića i većoj izdržljivosti.

Postoje dva načina uzimanja kreatina. Jedan način je kroz fazu punjenja. Prvih 5-7 dana uzimajte 20 grama dnevno. To podijelite na 4 doze dnevno po 5 grama. Najbolje je ujutro nakon doručka, prije treninga, poslije treninga i navečer prije spavanja. Pijte ga s vodom. Nakon toga sljedećih 4-6 tjedana uzimajte po 5 grama dnevno. U dane treninga najbolje je uzimati poslije treninga u PWM-u, a u dane netreniranja poslije doručka. Nakon toga napravite pauzu od mjesec-dva i tada ste spremni za sljedeći ciklus uzimanja kreatina.

Drugi način očituje se u postepenom uzimanju 5 grama kreatina monohidrata dnevno. U dane treninga u PWM-u, a u dane netreniranja poslije doručka.

Kod faze punjenja rezultati su brže vidljivi nego kod faze konstantnog uzimanja po 5 grama dnevno. Ono što bi u fazi punjenja postigli za 5-7 dana, za to bi vam bilo potrebno mjesec dana uzimanja po 5 grama dnevno. Zato se mnogi odlučuju za fazu punjenja jer im se neda čekati mjesec dana.

Kreatin apsolutno nije štetan ni otrovan, ali je moguće stvaranje probavnih smetnji kod nekih osoba no to su rijetko slučajevi. Nemojte pretjerivati s dozama nego odaberite jedan od dva opisana načina uzimanja i rezultati će biti zapanjujući. Nemojte se brinuti da ćete se udebljati od kreatina jer kreatin nema kaloričnu vrijednost.

Znači, pomoću kreatina vaši treninzi su intenzivniji te je bolja stimulacija mišića nego bez uzimanja kreatina. A bolja stimulacija mišića znači veći rast mišića. Zato ćete doživjeti zapanjujuće rezultate ako imate pravilnu prehranu i dobar san.




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