Kreatin Na Aiki Ko Da Ba Ka Iya Numfashi Ba: Gwajin Freediver Ya Nuna

Takaitaccen Bayani: Kreatin an san shi da taimaka wa ‘yan wasa su ɗaga nauyi da yin sauri, amma shin zai iya taimaka a yanayin da ba a shakar iska kwata‑kwata? Wani sabon gwaji double‑blind da aka gudanar a tsakanin masu horar da freediving ya nuna cewa shan gram 20 na kreatin a kowace rana tsawon kwanaki bakwai ya ƙara jimillar aiki da tsawon lokacin gajiya a gwajin kekuna yayin rike numfashi. Abin mamaki, matakin lactate a jini ya ƙasa a ƙungiyar da ta sha kreatin fiye da ta placebo duk da sakamakon ƙarfi. Anan za ku ga abin da binciken ya yi, wa zai amfana, da kuma dalilin da ya sa ƙananan samfurin (20 ‘yan wasa) ke nufin a yi hankali da tsammanin.

Me ke faruwa ga tsokoki idan ba a shakar iskar oxygen ba?

Wani sabon gwaji da aka yi a cikin ‘freedivers’ ya nuna cewa kreatin – wanda aka fi bincika a cikin ƙara wa jiki ƙarfi – na iya taimaka wa jiki a yanayi marar iskar oxygen. Lokacin da mutum ya rike numfashi, tsokoki suna dogara sosai kan makamashin anaerobic; phosphocreatine na ba da taimakon ATP da ke kara wa tsokoki ƙarfi a wannan yanayin.

Babban Gano: Ƙarin Aiki, Ƙananan Lactate

Masu binciken da Kurmazovic ke jagoranta sun gwada tsarin shigar da kreatin monohydrate ga ‘freedivers’ masu horo. Mahalarta sun tuka kekuna a kan ergometer yayin rike numfashi guda ɗaya, suna ƙoƙarin yin nisan da zai fi tsawo. Bayan mako guda na shan kreatin, sun ƙara jimillar aiki (p = 0.011) kuma sun yi jurewa (p = 0.028) fiye da rukunin placebo.

Abin da ya fi birgewa kuwa shi ne matakin lactate a jini. A ƙungiyar da ta sha kreatin, lactate ya ragu (p = 0.003) duk da cewa an samu ƙarin aiki. Wannan ya saba da ƙa’ida, inda a ƙara aiki yawanci ke haifar da ƙaruwa a lactate.

Yadda Gwajin Ya Gudana

• Tsarin Gwaji: Binciken farko, sannan a ba mahalarta ƙarin kari ko placebo, sannan a gwada su sake.
• Kari: Kreatin monohydrate 20 g a rana na tsawon kwanaki 7 (ba a raba adadin ba a wannan takarda).
• Ma'auni: Jimillar aiki, lokacin gajiya, matakin lactate a jini, pCO₂ da aka fitar bayan ƙoƙari, jurewar rike numfashi, da yanayin ƙashi/tsoka ta hanyar DXA scan.
• Rijista: ClinicalTrials.gov NCT07233707.

Wannan gwaji double‑blind ne, rarrabe, kuma an wallafa shi a Journal of the International Society of Sports Nutrition (2026). An shiga ‘freedivers’ 20 (maza 18, mata 2) da suke da matsakaicin shekaru 41.6.

Dalilin Da Yasa Kreatin Zai Iya Amfani Lokacin Rike Numfashi

Kreatin na ƙara adadin phosphocreatine a tsokoki, wanda ke ba da ATP nan da nan lokacin da iskar oxygen ta ƙare. Saboda haka, a yanayin apnea, kreatin na iya zama babban taimako ga samar da makamashi anaerobic.

Sauran Sakamako

• Matsakaicin ƙashi mara mai (lean body mass) ya ƙaru a ƙungiyar kreatin (p = 0.017). Wannan ƙaruwa na iya kasancewa sakamakon riƙon ruwa, don haka ba a iya ɗaukar ta a matsayin ƙarin tsoka ba.
• Karfafa rike numfashi ba ta bambanta tsakanin ƙungiyoyi ba; kreatin ya inganta aiki ba tare da ƙara ƙalubale ga rike numfashi ba.
• Jin gajiya a tsoka ya nuna ɗan ƙaruwa a ƙungiyar kreatin, alamar cewa ribar ba ta zo ba tare da ɗan tasiri ba.
• pCO₂ da ƙimar jiki (body composition) ba su nuna bambanci mai ma'ana ba tsakanin ƙungiyoyi.

Amfanin Aiki Da Kwarai

• Yawan da aka yi amfani da shi: gram 20 a rana na kreatin monohydrate tsawon kwanaki 7 – tsarin da aka saba amfani da shi a mafi yawan bincike‑bincike. Rubutun bai fayyace ko an raba adadin a ranaku ba; wasu ‘yan wasa kan raba shi zuwa ƙananan ƙididdiga a fadin yini, amma wannan ba a gwada shi a wannan takarda ba.
• Lokaci: Binciken ya duba sakamako bayan mako guda na shigar da kreatin. Ba a tantance ko akwai bukatar “loading phase” ko “maintenance phase” a yayin horo ko gasa ba.

Wa Zai Iya Amfana?

• ‘Freedivers’ da masu hulɗar ruwa (spearfishers): Wannan ne ainihin rukunin da aka bincika, don haka su ne suka fi amfana.
• ‘Yan wasa na rike numfashi (apnea athletes): Ko da ba a gwada su ba, ra'ayin cewa kreatin zai iya ƙara ƙarfin anaerobic yana da ma’ana.
• Kowa da ke yin aikin anaerobic mai ƙarfi: Kreatin ya riga ya nuna inganci a fannoni da dama; wannan gwaji ya ƙara wani yanayi na musamman.

Iyakoki

1. Samfurin ƙanƙanta. Mahalarta 20 kacal – sakamakon farko ne da ke buƙatar maimaitawa a manyan gwaje‑gwaje.
2. Rukunin gama‑gari. Maza ne mafi yawa (90 %), mata biyu kawai; ba a iya fitar da bambancin jinsi sosai.
3. Gwajin kekuna ba ya wakiltar nutsewa ta hakika. Yin tuka keke a dakin gwaje‑gwaje ba ya ba da cikakken hoton yanayin rike numfashi a cikin ruwa.
4. Lafiya. Freediving yana da haɗari, ciki har da shallow water blackout; kreatin ba ya ƙara aminci ga rike numfashi na dogon lokaci.
5. Lactate da ba a fayyace ba. Ƙarancin lactate tare da ƙarin aiki na da ban sha'awa, amma ba a ba da dalilin da ya sa ba.
6. Jin gajiya a tsoka. Ƙaruwa a jin gajiya na nuni da cewa ribar na iya zuwa da wasu tasiri masu kyau.

Kammalawa

Gwajin ya nuna cewa mako guda na shigar da kreatin monohydrate (20 g/ruwa) na iya ƙara jimillar aiki da tsawon lokacin gajiya a gwajin kekuna yayin rike numfashi a tsakanin ‘freedivers’ masu horo, tare da matakin lactate da ya ragu. Saboda ƙaramin samfurin, wannan alama ce mai ƙarfi amma ba ta zama ƙarshe ba. Idan kana ɗaukar nauyin anaerobic ko wasan rike numfashi, kreatin na iya zama ƙarin taimako, amma ka tuntubi ƙwararren likita musamman idan kana da matsalolin koda ko wasu cututtuka.

Manoman Bayani: Kurmazovic et al. Load and breath‑hold: impact of 7‑day creatine monohydrate loading on breath‑hold exercise performance – a double‑blind randomized controlled trial. J Int Soc Sports Nutr, 2026. DOI: https://doi.org/10.1080/15502783.2026.2732743 | PubMed 42868132