Creatine Pyruvate vs Citrate: Wanne Tsari Ne Ya Riƙe Ƙarfi Na Dogon Lokaci
Bayanin taƙaice: A gwajin kwanaki 28, nau’ukan creatine guda biyu sun yi kyau fiye da placebo, amma ɗaya kaɗai ne ya ci gaba da ƙara ƙarfafa tsoka a dukkan zagayen gwajin. Creatine pyruvate ya ƙaru a kowanne zagaye (p < 0.001), yayin da tasirin creatine citrate ya ƙare bayan zagaye na shida. Pyruvate shi ne kawai ya inganta saurin sassauta tsoka da kuma haɗa iskar oxygen a lokacin hutu. Kafin ka yanke shawarar canza creatine ɗinka, ka lura da muhimmiyar ƙuntatawa: ba a ƙara ƙungiyar creatine monohydrate ba a wannan bincike.
Menene Gwajin Ya Kunna
Wannan takarda da aka buga a 2008 a Journal of the International Society of Sports Nutrition (Jäger da abokan aiki) ta gabatar da gwaji mai maƙale biyu, an sarrafa placebo, kuma an raba mahalarta ba tare da sanin wanene a kowanne rukuni ba. An raba mahalarta 49 zuwa rukuni uku:
- Creatine pyruvate (Cr‑Pyr): 5 g a rana, n = 16
- Creatine citrate (Cr‑Cit): 5 g a rana, n = 16
- Placebo: 5 g a rana, n = 17
Kowane mahalarta ya sha ƙarin sinadarin na tsawon kwanaki 28. Kafin da bayan gwaji, an auna ƙarfi da ƙwarewa na hannu ta hanyar maimaita ɗaukar hannu na minti 15 a ƙarfin matsakaici: zagaye 10 na ƙoƙari ba tare da tsayawa ba, kowannensu yana da hutu na minti 0.75. Masu bincike sun auna:
- ƙarfi (peak torque)
- saurin motsi (rate of force development)
- saurin sassauƙa (relaxation rate)
- amfani da iskar oxygen a lokacin hutu (oxygen consumption recovery)
Abin Da Aka Samu: Sakamakon Gaskiya
Duk nau’ukan biyu sun yi nasara fiye da placebo. Ga sakamakon da aka bayar:
- Matsakaicin ƙarfi a dukkan zagaye: ya ƙaru tare da Cr‑Pyr (p < 0.001) da Cr‑Cit (p < 0.01).
- Saurin motsi: ya ƙaru tare da Cr‑Pyr (p < 0.001) da Cr‑Cit (p < 0.01).
- Ƙarfi tare da Cr‑Cit: ya fi placebo a zagaye na farko da na biyu (p < 0.01), amma tasirin ya ragu da lokaci kuma ba a ga bambanci mai ma'ana a zagaye na shida da na tara ba.
- Ƙarfi tare da Cr‑Pyr: ya ƙaru a kowane zagaye (p < 0.001).
- Saurin sassauƙa: Cr‑Pyr ne kaɗai ya haifar da ƙaruwa mai ma'ana (p < 0.01).
- Amfani da iskar oxygen a lokacin hutu: Cr‑Pyr ya ƙaru sosai (p < 0.05). Cr‑Cit da placebo ba su nuna wani ci gaba mai ma'ana ba.
Wannan na nuni da cewa citrate yana ba da ƙarfi a farkon gwaji amma tasirinsa ya ƙare, yayin da pyruvate ya ci gaba da riƙe ƙarfi har zuwa ƙarshen gwajin kuma ya ƙara yadda tsoka ke sassauta bayan matsawa. Masu rubutu sun hasashen cewa pyruvate na iya taimakawa juriya ta hanyar ƙara aikin aerobic, amma wannan kiran ya dogara ne kan bayanan iskar oxygen, ba kan auna juriya kai tsaye ba.
Ƙuntatawa: Abubuwan Da Binciken Ba Ya Iya Bayyana
Babu ƙungiyar creatine monohydrate. Wannan shi ne babban iyaka. Binciken ya nuna pyruvate da citrate sun yi kyau fiye da placebo, amma ba ya tabbatar ko ɗaya daga cikinsu ya fi monohydrate, wanda shi ne mafi shahara kuma mafi arha.
Sauran ƙuntatawa sun haɗa da:
- Daban‑daban na adadin creatine a cikin kowane gram. Gram 5 na Cr‑Pyr na dauke da kusan 60 % na creatine, yayin da Cr‑Cit ke da kusan 40 %. Saboda haka, ba a ba da daidai adadin creatine a kowanne rukuni ba kamar yadda ake samu a monohydrate.
- Gwaji na ƙaramin tsoka kawai. Auna hannun ba ya wakilta aikin ƙafafu kamar squats ko gudu, ko cikakken shirin motsa jiki.
- Ƙananan rukunai. Kashi 16 a kowane rukuni ya yi ƙanƙanta, kuma rahoton ya fi maida hankali kan p‑values ba tare da nuna girman tasiri (effect size) ba.
- Dangantaka da masana'anta. Wasu marubuta suna da alaƙa da kamfanonin ƙari (ciki har da Jäger da Purpura). Wannan ba ya cutar da sahihancin bayanai, amma gwaji mai maimaitawa ba tare da tsangwama ba zai ƙara tabbatar da sakamakon.
- Lokaci kaɗan. Kwanaki 28 ba su ba da haske kan tasirin dogon lokaci ba.
Wanne Nau'in Creatine Ya Dace Ka Zaɓa?
Monohydrate har yanzu shine zaɓi da ya fi ƙarfi a kan hujjoji. Shi ne ke da mafi yawan bincike, kuma farashinsa ya fi sauƙi. Babu abin da wannan takarda ke ba da hujja don canza wannan fahimta.
Creatine pyruvate da citrate za a iya la’akari da su ne kawai idan kana da dalili na musamman, kamar rashin son samfurin monohydrate ko akwai buƙatar takamaiman amfani ga yanayin tsare-tsarenka. Idan ka yanke shawarar gwada su, ga abubuwan da binciken ya nuna:
- Adadin da aka yi amfani da shi: gram 5 a rana na haɗin, an sha shi kowace rana na tsawon kwanaki 28.
- Lokacin sha: binciken bai gwada bambancin lokaci ba, don haka babu “lokaci mafi kyau” da aka nuna. Ka sha a kai a kai a lokacin horo.
- Tsari: Pyruvate ya fi citrate riƙe ƙarfi a cikin jerin ƙoƙari masu maimaitawa, amma wannan sakamakon ya fito ne daga gwaji guda ɗaya.
- Lura da adadi: Saboda adadin creatine a cikin kowane gram ya bambanta, kada ka ɗauka gram 5 na Cr‑Pyr ko Cr‑Cit daidai da gram 5 na monohydrate.
Wa Ya Dace Ya Yi Amfani, Wa Ya Dole Ya Guje Shi
Wa ya kamata ya yi la’akari:
- ‘Yan wasa da ke yin motsa jiki na maimaituwa (intervals, sets da hutu gajere) wadanda ke son gwada madadin kuma suna fahimtar iyakokin binciken.
- Mutanen da suka riga sun yi amfani da monohydrate kuma suna da dalilin canza samfur (misali rashin jituwa da sinadarin ko neman ɗanɗano daban).
Wa ya kamata ya guje:
- Duk wanda ke neman zaɓi mafi tabbatacce kuma ba zai yi tsada ba – monohydrate ya fi dacewa.
- Mutanen da ke tunanin cewa tsadar samfur mafi girma na nufin sakamako mafi kyau – binciken bai nuna hakan ba.
- Masu fama da cutar koda, matsalolin zuciya, ko masu shan magunguna – su tuntubi likita kafin su fara amfani da wani nau'in creatine.
Kammalawa
A wannan gwaji, duka creatine pyruvate da creatine citrate sun inganta aikin hannu fiye da placebo. Pyruvate ya nuna fa'ida mai ɗorewa a ƙarfi, saurin sassauƙa, da kuma amfani da iskar oxygen a lokacin hutu. Duk da hakan, gwaji guda ɗaya, gajere, da ke da alaƙa da masana'anta ba zai iya bayyana wane nau'in creatine ne ya fi dacewa ba. Har sai an samu ƙarin ƙididdiga masu zurfi da suka kwatanta su da juna, monohydrate zai ci gaba da zama ma’auni mafi aminci ga mafi yawan masu horo.
