Creatine Kafin Ko Bayan Horonka? Binciken Ƙarami Ya Nuna Amfanin Post‑Workout
Tambaya ɗaya ce da ke yawan fitowa a ƙasashen motsa jiki: ya kamata a sha creatine kafin an fara horo ko a sha shi bayan an gama? Binciken da aka wallafa a Journal of the International Society of Sports Nutrition a shekarar 2013 ya yi ƙoƙarin amsa wannan tambaya kai tsaye. Amsa da binciken ya bayar tana nuna ɗan fifiko ga shan creatine bayan horo, amma bayanai ba su da yawa kamar yadda taken yake nuna. Don haka ya kamata a duba su da hankali.
Abin da Masu Bincike Suka Yi
Jose Antonio da Victoria Ciccone daga Nova Southeastern University sun zaɓi maza masu lafiya guda 19, waɗanda ba su da ƙwarewa ta musamman a fannin gina jiki. An raba su bazuwar zuwa kungiyoyi biyu, kowanne ya sha 5 g na creatine monohydrate a kowace rana.
- PRE‑SUPP: an sha creatine nan take kafin horo.
- POST‑SUPP: an sha creatine nan take bayan horo.
A tsawon makonni huɗu, mahalarta sun bi tsarin horo na periodized, split‑routine, kusan sau biyar a mako (misali: chest‑shoulders‑triceps, back‑biceps, da legs). A ranakun da ba a yi horo ba, sun sha creatine a kowane lokaci da ya dace da su. Masu binciken sun auna fat‑free mass, fat mass, da body weight ta amfani da Bod Pod, kuma sun gwada one‑rep‑max bench press. Hakanan sun rikoda abincin mahalarta a ranakun da aka yi gwaji don tabbatar da cewa abinci ba ya shafar sakamakon.
Abubuwan da Suka Gano
Duk kungiyoyin sun samu ci gaba. An ga tasiri mai ma’ana a kan fat‑free mass da bench press, yayin da fat mass da jimillar nauyin jiki ba su canza sosai ba.
| Ƙungiya | Fat‑free mass | Fat mass | Body weight | 1‑RM bench press |
|---|---|---|---|---|
| Pre‑supp (gram 5) | +0.9 kg | –0.1 kg | +0.4 kg | +6.6 kg |
| Post‑supp (gram 5) | +2.0 kg | –1.2 kg | +0.8 kg | +7.6 kg |
Kalorin da macronutrients da aka ci ba su bambanta tsakanin ƙungiyoyi ba, don haka abinci ba shi da alaƙa da bambance‑bambancen da aka gani.
Me Yasa Post‑Workout Yafi Tasiri?
Masu binciken sun yi amfani da magnitude‑based inference, wata hanya da ke kimanta girman tasiri maimakon dogaro da p‑value na al'ada. Da wannan hanyar, an yi hukunci cewa shan creatine bayan horo "mai yiwuwa ya fi amfani" ga fat‑free mass, fat mass, da bench press. “Mai yiwuwa” a nan na nufin akwai alamar fifiko, amma ba da tabbacin ƙididdiga mai ƙarfi ba.
Dalilan da ke sa sakamakon ya kasance marar ƙarfi
- Samfur ƙanana: mutum 19 kawai, an raba su biyu ƙungiya, ba su samar da ƙarfi na ƙididdiga ba.
- Bambanci mai yawa: raguwar da aka samu (standard deviation) ya fi girman bambancin da ake nema. Misali, fat‑free mass na pre‑supp ya canza da 0.9 ± 1.8 kg.
- Lokaci gajere: makonni huɗu ba su isa ba don a ga tasirin creatine na dindindin.
- Jama’a kaɗan: matasa maza masu horon gina jiki ne kawai suka halarta, ba a haɗa mata ko manya ba.
- Babu placebo: an kwatanta lokaci (pre vs post) ba a kwatanta da babu creatine ba, don haka ba a san ko creatine kansa ke haifar da ci gaba ba.
Saboda haka, akwai bukatar a ɗauki wannan bincike a matsayin pilot study – wato wani gwaji na farko da ke haifar da tunani, ba a matsayin ƙarshe ba.
Dalilin da ke Bayyana Amfanin Post‑Workout
Lokacin da ake motsa jiki, jini yana ƙara gudu zuwa tsokoki masu aiki, kuma wannan na iya sa tsokoki su karɓi abubuwa cikin sauri a cikin sa'o'i kaɗan na gaba. Don haka, shan creatine a wannan lokacin na iya ba da damar ƙarin ɗaukar creatine a cikin tsokoki. Sai dai, ba a auna matakin creatine a tsokoki kai tsaye ba a wannan bincike, kuma ba a tabbatar da cewa wannan yanayin na haifar da fa'ida a dindindin ba.
Abubuwan Da Za Su Taimaka Maka
Ga mafi yawan masu ɗaga kaya, sako mafi mahimmanci shi ne daidaito (consistency) fiye da lokacin da ake sha.
- Sha kusan 5 g na creatine monohydrate a kowace rana. Wannan shine adadin da aka yi amfani da shi a binciken kuma yana da tasiri mai kyau ga mafi yawan mutane.
- Idan kana son gwada bambanci, ka sha bayan horo. Alamar ƙanana na nuna cewa post‑workout na da fa'ida kaɗan, kuma babu wata illa da aka gani.
- Kada ka tsallake ranakun hutu. Creatine yana cika ajiyar phosphocreatine a tsokoki a tsawon lokaci, don haka shan a kowace rana yafi tasiri fiye da takamaiman lokaci.
- Haɗa shi da horon ƙarfi da abinci mai gina jiki. Duka kungiyoyi sun samu ƙaruwa a lean mass da ƙarfin bench press ne saboda tsarin horo mai ƙarfi da cin abinci mai kyau.
- Zaɓi lokacin da za ka iya ci gaba da shi. Idan PRE‑SUPP ya fi dacewa da tsarin ka, babu wata hujja da ke nuna cewa za ka rasa wani abu mai ma'ana.
Kammalawa
Taken da ke gaba – “post‑workout creatine ya fi na pre‑workout” – yana ba da ƙarfi fiye da abin da bayanai suka nuna. Abin da binciken ya nuna shi ne cewa creatine da ɗaga kaya suna ƙara fat‑free mass da bench press, kuma shan creatine bayan horo na iya samun ƙananan fa'ida a matsakaicin mataki, amma ba a samu ƙarfafa ƙididdiga ba. Za a buƙaci gwaji mafi girma, tsawon lokaci, da ya haɗa da mata da manya, tare da auna matakin creatine a tsokoki kai tsaye don amsa tambayar da ƙarfi.
Har zuwa lokacin, ka ci gram 5 na creatine a kowace rana, ka ba da fifiko ga post‑workout idan haka kake so, kuma ka mai da hankali kan abubuwan da suka fi muhimmanci: progressive overload, protein, da barci.
