Creatine mai ruɓutewa yana da tsada, yana ɗaukar ƙara, kuma yana ikirarin rage kumburi. To me ya faru lokacin da masana kimiyya suka ɗauki yankuna na ainihin tsoka don duba?

A ƙimar da kamfani ya ba da shawara, wato 1.5 g a rana, Kre‑Alkalyn bai ƙara matakin creatine a tsoka da wani ma'ana ba, yayinda creatine monohydrate ya ƙara shi sosai. Ga abin da binciken Texas A&M ya gano, da abin da ke nufin walat ɗinka.

Binciken: Wa, Me, Da Tsawon Lokaci

Takardar da aka buga a Journal of the International Society of Sports Nutrition a 2012 ta Jagim, Kreider da abokan aiki, ita ce bincike double‑blind, randomized controlled trial kan mutane 36 masu horo na ƙarfi (kimanin shekaru 20, 82 kg, 14.7 % mai jiki). An gudanar da shi na kwanaki 28.

An raba mahalarta zuwa rukuni uku:

• CrM: creatine monohydrate (Creapure) a 20 g a rana (4 × 5 g) na kwanaki 7, sannan 5 g a rana na kwanaki 21.
• KA‑L: Kre‑Alkalyn a ƙimar da kamfani ya ba da shawara, 1.5 g a rana na kwanaki 28.
• KA‑H: Kre‑Alkalyn a ƙimar da ta dace da rukunin monohydrate (dosa 5 g a rana).

Kowa ya ci gaba da horonsa na yau da kullum. Masana kimiyya sun ɗauki biopsies na tsoka na vastus lateralis, samfurin jini a lokacin azumi, DEXA scans, da gwajin Wingate anaerobic a ranaku 0, 7 da 28. Suka kuma gwada bench press da leg press 1RM a ranaku 0 da 28.

Babban Sakamako: Matakin Creatine a Tsoka

Biopsies na tsoka su ne ma'aunin da ya fi sahihi don amsa tambaya guda: Shin creatine ta shiga tsoka da gaske? Bayanai daga biopsies sun fito daga mahalarta 25 daga cikin 36.

Creatine ta ƙaru a duk rukunoni da lokaci, amma bambance‑bambancen rukuni ba su da muhimmanci a kimiyyar (p = 0.46). Duk da haka, alamar ta nuna fifiko ga monohydrate. Canjin matsakaicin creatine a tsoka a kwanaki 7 da 28 ya kasance:

• KA‑L: -7.9 da +4.7 mmol/kg nauyin bushe (NW)
• KA‑H: +1.0 da +9.1 mmol/kg NW
• CrM: +11.3 da +22.3 mmol/kg NW

A gwajin ma‑mafi, canjin a rukuni mai ƙimar ruɓutewa ya kasance -1.1 mmol/kg NW, yayin da monohydrate ya samu +11.2 mmol/kg NW (mean ± SEM; p = 0.053). Wannan alamar ba ta wuce ma'aunin ƙididdiga ba, kuma bambance‑bambancen tsakanin mutane sun yi girma. Amma babban batu ya tsaya: babu hujja da ke nuna cewa ruɓutewar da aka lakaba ta fi ɗora creatine a tsoka, kuma a ƙimar 1.5 g a rana ba ta haifar da wani tasiri ba.

Ƙarfi, Girma da Ƙarfin Jiki: Babu Fa'ida ga Creatine Mai Ruɓutewa

Tallan creatine mai ruɓutewa yana cewa yana riƙe da kyau kuma yana inganta sakamakon horo. Bayanai ba su goyi bayan wannan ikirari ba. Babu bambance‑bambancen rukuni‑da‑lokaci a:

• Nauyin jiki, nauyin ba‑mai, kitsen jiki, kaso na kitsen jiki ko jimillar ruwan jiki
• Bench press da leg press 1RM
• Wingate mean power, peak power ko total work

Wasu ma'auni sun canza da lokaci, kamar yadda ake tsammani yayin horo, amma ba a sami rukuni da ya wuce sauran ba. Rukuni mai ƙananan ƙima na ruɓutewa ba shi da nasara kan monohydrate, haka kuma rukuni da aka daidaita da monohydrate ba shi da nasara.

Ikirarin Kumburi: An Huutawa

Wani muhimmin abu da Kre‑Alkalyn ke tallatawa shi ne ƙarancin tasirin gefe. Marubutan sun gano babu wata shaida na hakan. A zahiri, babu wani tasirin gefe da aka bayar a kowane rukuni, har ma da rukunin monohydrate da ke shan 20 g a rana a lokacin lodin. Ruwan jiki ba ya nuna bambanci tsakanin rukunoni, don haka ba za a iya zargin monohydrate da kumburi ba.

Alamomin lafiyar sun kasance cikin yanayi mai kyau:

• Serum creatinine ya ƙaru a duk rukunoni, mafi girma a ƙimar lodin (p = 0.03). Ƙaruwa ta kasance tsakanin 0.1 zuwa 0.2 mg/dL, wanda ke cikin ƙimar al'ada ga masu motsa jiki.
• LDL cholesterol ya sauka sosai a rukunin monohydrate a lokacin lodin, sannan ya dawo ga asali a lokacin kulawa.
• Lipids na jini, alamomin ƙashi, catabolism, electrolytes, da ƙididdigar lymphocyte da jan sel ba su nuna bambanci mai muhimmanci tsakanin rukunoni.

Ƙuntatawa da Ya Kamata a Sani

Wannan karamin bincike ne na kwanaki 28 a tsakanin matasa masu horo. Sakamakon biopsies sun fito ne daga mutane 25 cikin 36, kuma bambance‑bambancen ya yi girma, shi ya sa muhimmin gwaji ya tsaya a p = 0.053 maimakon ƙasa da 0.05. Bayanai ba za su iya ba da haske kan tasirin dogon lokaci, manya, mata musamman, ko ƙungiyoyin da ke da buƙatar kulawa ba. Abin da binciken ya nuna shine creatine mai ruɓutewa ba ta doke zaɓin da ya fi araha kuma da aka fi bincika a kowanne sakamako ba.

Menene Wannan Ke Nufi A Gare Ka

Matsakaici: Ka ɗauki 3 zuwa 5 g a rana na creatine monohydrate. Binciken ya yi amfani da 5 g a rana a lokacin kulawa, wanda ke nuna wannan adadi ya isa. Idan kana son samun cikakken cika da sauri, za ka iya ƙara lodin kusan 20 g a rana (rabawa kashi huɗu na 5 g) na kwanaki 5 zuwa 7 – wannan shine tsarin da ya haɓaka matakin creatine a tsoka a wannan gwaji. Lodin na zaɓi ne, domin amfani da ƙananan ƙima a kullum zai kai ka ga irin wannan sakamako a cikin makonni kaɗan.

Lokaci: Binciken bai gwada lokutan shan creatine ba, kuma shaidu masu yawa suna nuna cewa yana fi muhimmanci a ci gaba da amfani fiye da lokacin da aka ɗauka. Ka sha a kowane lokaci da ka iya tuna, tare da abinci idan hakan yafi sauƙi a gare ka.

Me Za Ka Saya: Zaɓi monohydrate na asali, musamman samfurin da ke amfani da Creapure ko wani monohydrate da aka tantance daga ƙungiya ta uku. Wannan ne irin na rukuni na gwajin, kuma yana da araha.

Waɗanda Ya Dace Da Su: Masu ɗaga nauyi, sprinters, da ‘yan wasa na ƙungiya da ke neman ƙara ƙarfin aiki da horon ƙarfi.

Waɗanda Ya Kamata Su Guje Shi Ko Su Tattauna Da Likita: Duk wanda ke da cutar koda, ko ƙarancin aikin koda, ko ke shan magunguna da ke shafar koda, ya kamata ya tuntuɓi likita. Creatine kan ɗan ƙara serum creatinine, wanda zai iya rikitar da fassarar sakamakon gwaje‑gwaje. Mata masu juna biyu, masu shayarwa, da yara ƙanana su kuma nemi shawarar likita.

Karshe

Binciken ya nuna babu fa'ida ga creatine mai ruɓutewa a kan matakin creatine a tsoka, tsarin jiki, ƙarfi ko ƙarfin aiki, kuma babu rage tasirin gefe. A ƙimar 1.5 g a rana, bayanan biopsies sun nuna kusan babu wani ƙaruwa a creatine na tsoka, yayin da monohydrate ya ƙaru sosai. Sai dai idan sabbin shaidu masu ƙarfi suka zo da wani bambanci, farashin da ya fi na al'ada yana sayar da talla ne, ba aiki ba.