Creatine Kafin Horarwa Ta Doke Gwajin Lokaci—Amma Akwai Ɗan Kalubale
Ka taɓa jin cewa creatine na taimakawa wajen ƙara ƙarfi. Amma shin wannan ya danganta da lokacin da ka sha shi?
Wani sabon bincike da aka wallafa a mujallar Nutrients ya yi tambayar a gwaji, inda adadin da ake sha kafin a fara horo ya fito a matsayin mafi tasiri. Kafin ka yanke shawara kan canza tsarin ƙarin ka, ka karanta wannan takaitaccen bayani – binciken yana da iyaka: ƙungiya ɗaya, maza 11 kacal.
Babban Sakamako: Shan Creatine Kafin Horarwa Ya Ɗaga Ƙarfi
Masu bincike, kai tsaye ne Ben Maaoui da ƙungiyarsa, sun kwatanta shanda creatine kafin, lokacin, ko bayan aiki da placebo da kuma ba‑ƙari. Sun ba da taken:
Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial
Abubuwan da aka samu daga takaitaccen rahoto (abstract)
- Bench‑press: tasiri mai ma’ana (F = 4.91, ηp² = 0.33, p = 0.035)
- Back‑squat: tasiri mai ƙarfi (F = 33.22, ηp² = 0.77, p < 0.001)
- Jimillar nauyin da aka ɗaga ya fi girma a lokacin da aka sha creatine kafin horo (CrB) idan aka kwatanta da placebo ko babu ƙari (p < 0.05)
An auna aikin ne a matsayin jimillar nauyin (kg) da aka ɗaga a cikin saituna shida, 80 % na 1‑RM na kowanne motsa jiki. Marubutan sun kammala da cewa shan creatine kafin a fara motsa jiki ya haifar da ƙarin ƙarfin gaggawa fiye da sauran lokuta.
Yadda Aka Yi Gwajin
- Ƙima: 0.1 g na creatine monohydrate a kowane kilogram na nauyin jiki (ko placebo)
- Lokaci: kafin zaman nauyi
- Matakin ɗauka (loading phase): babu – an sha kai tsaye ba tare da wani lokaci na ƙara ba
Misali, mutum mai nauyin 80 kg zai sha kusan 8 g na creatine. Lissafin nan ne mu muka yi, ba a ambaci shi a takardar ba. Takardar ba ta fayyace mintuna nawa kafin horo aka sha ba, don haka a duba rubutun cikakke idan ka na son ƙarin bayani.
Tsarin Binciken
Maza 11 masu horo (shekaru 26.09 ± 4.39) sun halarta a cikin tsarin crossover‑placebo na yanayi biyar:
- Creatine kafin horo (CrB)
- Creatine yayin horo (CrD)
- Creatine bayan horo (CrF)
- Placebo (PL)
- Babu ƙari (Control)
Kowane mahalarta ya zama kansa a matsayin “control” a yanayi daban‑daban, wanda ke ba da ƙarin ƙarfi ga sakamako na ƙananan adadi. Kowanne yanayi ya kunshi zaman da aka yi bench‑press da back‑squat.
Abubuwan Da Ba Su Samu Sauyi Ba
Binciken ya gano babu bambanci tsakanin yanayi a waɗannan al’amuran:
- Tsalle na counter‑movement jump
- Gwajin tunani (digit‑cancellation test)
- Yanayin zuciya (POMS)
- Matsakaicin ƙoƙari da aka ji (RPE)
- Kula da dawowar jiki (PRS)
- Ciwon tsoka na jinkirin faruwa (DOMS)
- Alamomin sinadarai a jini
Saboda haka, fa’idar ta takaita ne ga aikin nauyi da aka ɗaga. Ba a ga tasiri a tsalle, tunani, yanayi, ko ciwo ba.
Sauye‑Sauyen Alamomin Jini
- Creatine kinase (CK) – alamar lalacewar tsoka – ya fi yawa a yanayin creatine bayan horo idan aka kwatanta da babu ƙari (p = 0.013) da placebo (p = 0.041).
- Creatinine – alamar aikin koda – ya yi ƙasa a yanayin creatine kafin horo idan aka kwatanta da yanayin during (p = 0.033), after (p = 0.003), da babu ƙari (p = 0.021).
Takaitaccen ba ya ba da cikakken bayani game da ma’anar waɗannan canje‑canjen, kuma an auna su bayan zaman guda ɗaya. Don haka, za a ci gaba da bincike a gaba kafin a ɗauke su a matsayin hujja ta fa’ida ko haɗari.
Wa Ya Iya Amfana Da Wannan Bayani?
- Maza masu horo da ke amfani da creatine monohydrate ko suke tunanin fara amfani da shi. Idan kana ɗaukar ƙari a kai a kai, wannan ƙaramar hujja na nuna alheri idan ka sha kafin horo – kuma yana da sauƙin haɗawa da tsarin ka.
Wa Ya Dole Ya Yi Hanya Ko Gujewa
- Mutanen da ke da matsalar koda ko damuwar koda. Duk da cewa an tantance creatinine da CK, ƙaramin adadin mahalarta ba zai iya tabbatar da aminci ga masu cuta ba. Ka tuntuɓi likita kafin ka fara.
- Matan, manya, da matasa. Gwajin ya ƙunshi matasa maza ne kawai; ba za a iya ɗauka sakamakon zai shafi sauran rukunin ba.
- Masu neman fa’idar tsalle, yanayi, ko rage ciwo. Babu wata shaida da ke nuna wannan a gwajin.
Kalubale: Ƙarami, Gaggawa, da Bincike Na Farko
Masu bincike sun bayyana a fili cewa wannan binciken farko ne wanda ke buƙatar ƙarin mahalarta da tsare‑tsaren placebo masu ƙarfi. Muhimman ƙuntatawa:
- Maza 11 kacal – taken “pilot” ya nuna iyaka.
- Ƙima guda ɗaya, a lokaci guda – an gwada tasirin a zaman ɗaya bayan shan ƙima ɗaya. Ba a gwada shan a kowanne yini na makonni ba, kamar yadda ake yi da creatine a zahiri.
- Sakamakon gajeren lokaci kawai – ba a duba tasiri a tsawon makonni ko watanni ba.
- Tsarin placebo da ƙuntatawa – marubutan kansu sun jaddada bukatar ƙarin bincike da manyan rukuni.
A hakikanin gaskiya, fa’idodin creatine da aka sani na dogon lokaci suna zuwa ne daga cika adadin creatine a cikin tsoka a hankali ta hanyar “loading”, ba daga shan gajeren lokaci ba. Saboda haka, dole ne a sake gwadawa kafin a ɗauki wannan sakamakon a matsayin doka.
Kammalawa
A wannan gwajin ƙarami, 0.1 g/kg na creatine monohydrate da aka sha kafin zaman nauyi ya haifar da ƙarin jimillar nauyin da aka ɗaga a bench‑press da back‑squat idan aka kwatanta da placebo ko babu ƙari. Shan creatine a lokacin ko bayan horo bai haifar da irin wannan fa’ida ba. Idan har kana riga riga kana sha creatine, canza lokacin shan zuwa kafin horo ba shi da haɗari kuma zai iya amfanar da kai a wannan matakin. Amma ka tuna, sakamakon ya fito ne daga maza 11 kacal da ƙima guda ɗaya – ba sabon doka ba ne.
Manbobi: Maaoui B, et al. “Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial.” Nutrients. DOI: 10.3390/nu18111789. PubMed: https://pubmed.ncbi.nlm.nih.gov/42280432/
