Masu Cin Ganyayyaki Sun Sha Creatine na Mako Hudu: Tsallake Sun Inganta, Amma Gudun Ba su Sauya
Masu cin ganyayyaki an yi imanin za su amfana da creatine fiye da sauran jama'a, domin abincin su ba ya ƙunshe da wannan sinadari. Wani sabon gwajin bazuwar, mai ɓoye‑uku, da aka yi kan mutane 20 ya gwada wannan ra'ayi. Sakamakon ya kasance ɗaya‑doi: aikin tsalle ya inganta, amma gwaje‑gwajen gudu da ƙarfi ba su nuna wani tasiri ba. Gwajin ya ɗauki makonni huɗu kacal.
Wannan bincike an wallafa shi a European Journal of Applied Physiology (López‑Moreno et al., 2026; PMID 42390589; rajista NCT06483321). Ga abin da aka gano da abin da ba a iya faɗi ba.
Me Yasa Masu Cin Ganyayyaki Suke Zama Abun Bincike na Creatine?
Creatine yana samuwa a nama da kifin teku, don haka mutane masu bin tsarin abincin tsirrai (vegan) yawanci ba su samu isasshen adadi daga abinci ba. Jiki na iya ƙirƙirar wani ɓangare na creatine, amma aƙalla ma'adinan da ke cikin tsokoki na masu cin ganyayyaki kan kasance ƙasa da na waɗanda ke cin nama. Wannan na nufin akwai yiyuwar su samu faɗi idan an ƙara musu creatine ta hanyar ƙwaya.
Sai dai wannan gwajin bai kwatanta masu cin ganyayyaki da masu cin nama ba, kuma ba a auna matakin creatine a cikin tsokoki ba. Saboda haka ba za a iya fitar da hukunci cewa creatine "yana fi tasiri" a masu cin ganyayyaki fiye da masu cin nama ba.
Yadda Aka Gudanar da Gwajin
- Masu shiga: Maza da mata masu cin ganyayyaki, masu ƙoshin lafiya, shekaru 18‑45, jimillar 20.
- Rukuni: Rukuni 10 (5 maza, 5 mata) suka samu creatine monohydrate; sauran 10 (5 maza, 5 mata) suka samu placebo.
- Kudade: 0.1 g a kowane kilogram na nauyin jiki a kowace rana (misali, gram 7 ga wanda ke da kilo 70).
- Tsawon lokaci: Mako 4, a kan tsarin abincin vegan mai adadin kalori daidai.
- Abubuwan da aka auna kafin da bayan gwaji: yanayin jiki, counter‑movement jump (CMJ), gudu, repeated jumps, ƙarfin riƙe hannu, isometric mid‑thigh pull (IMTP), da alamu na ƙoda.
Abubuwan da suka Inganta
Mafi ƙarfi ci gaba ya zo a aikin fashe‑fashe na ƙafafu. Rukunin da aka ba da creatine ya ƙara ƙimar CMJ, tsayin tsalle, da lokacin tashi a lokutan tsalle‑tsalle da aka maimaita (p < 0.001‑0.04). Yanayin jiki ma ya bambanta idan aka kwatanta da placebo (p < 0.05):
- Matsakaicin sinadarin tsoka: +0.3 kg
- Jimillar ruwan jiki: +1.4 kg
- BMI: +0.3 kg/m²
- Kitse a jiki: ‑1.4 kg
Serum creatine da creatinine suma sun ƙaru sosai a rukunin creatine (p < 0.001‑0.03), alamar da ake sa ran lokacin da ake ƙara creatine.
Abubuwan da Ba su Canza ba
A cikin gwaje‑gwajen ƙarfi, gudu, riƙe hannun, da IMTP ba su sami wani bambanci ba. Marubutan sun kammala da cewa creatine "yana ƙara ƙarfin fashe‑fashe na ƙafafu", amma gwaje‑gwajen ƙarfi da aka bayar ba su tabbatar da hakan ba. Saƙon da ya fi dacewa shi ne: creatine na inganta fashe‑fashe da ya dogara da tsalle, ba sai ya haifar da ƙaruwa a gudu ko ƙarfi ba.
Game da +1.4 kg na Ruwan Jiki
Creatine yana jawo ruwa zuwa cikin sel na tsoka, don haka ƙaruwa da kilogram 1.4 a ruwan jiki ya yi daidai da wannan. Sinadarin tsoka ya ƙaru da kilogram 0.3 kacal, ma’ana mafi yawan ƙaruwa a jimillar nauyi ruwan ne, ba ƙarin tsoka ba. Rashin kitse da kilogram 1.4 da aka gani yana da ban sha'awa, amma a cikin mutane 20 da suka yi gwajin tsawon makonni huɗu, ya kamata a ɗauke shi a matsayin alamar farko, ba alƙawarin rage kitse ba. Takaitaccen ba ya ba da dalilin da ya haifar da wannan ragin kitse.
Me Ya Faru da Koda?
Alamomin ƙoda an auna su, kuma serum creatinine ya tashi a rukunin creatine — alamar da ake tsammani idan creatine ya ƙaru. Creatinine ba alamar lalacewar ƙoda ba ne, sai dai samfurin da ke fitowa daga rushewar creatine a jiki. Sai dai takaitaccen ba ya ba da cikakken rahoto kan aikin ƙoda, kuma marubutan sun ba da shawarar a yi ƙarin bincike na dogon lokaci don tantance tsaro da inganci a wannan ɓangare. Mako huɗu ba su isa ba don tantance tasirin dogon lokaci.
Ƙuntatawa da Dole a San Su
- Ƙaramin misali: Mutane 10 a kowane rukuni ba su ba da damar fitar da sakamako ga al’umma da yawa ba, kuma yana ƙara yiwuwar samun sakamako maras ƙarfi.
- Ƙarancin lokaci: Mako huɗu kawai ba su ba da haske kan tasirin dogon lokaci ba.
- Babu ƙungiyar masu cin nama: Ra'ayin "masu cin ganyayyaki su fi amfana" ba a gwada shi a wannan bincike ba.
- Bambancin sakamakon aiki: An samu ci gaba a tsalle‑tsalle, amma ba a gani a gudu, riƙe hannu ko IMTP ba.
- Rikicin sha'awa: Wani marubuci ya bayyana cewa ya karɓi kuɗin shawara daga Danone da Foods For Tomorrow, wani kuma mashawarcin kimiyya ga kamfanin gummies na creatine ya karɓi samfur kyauta. Duk da haka gwajin ya kasance ɓoye‑uku da placebo‑controlled.
Amfani a Aiki
- Kudade: 0.1 g/kg/rana – misali gram 7 ga mutum mai kilo 70, ko gram 8 ga mai kilo 80. An ba shi a kowace rana ba tare da wani lodin farko ba.
- Lokaci: Takaitaccen ba ya fayyace ko akwai wani lokaci na musamman da ya fi tasiri. Hanya mafi sauƙi ita ce a sha a kowace rana, har da ranakun hutu, don ci gaba da cika ajiyar creatine.
- Samfur: Creatine monohydrate yawanci ana sarrafa shi da sinadarai, don haka ya dace da masu cin ganyayyaki. Ka tabbata kwandunan ba su ƙunshi gelatin ba, kuma ka zaɓi samfurin da aka gwada ta ɓangare na uku.
- Wanda zai amfana: Masu cin ganyayyaki masu aiki waɗanda ke son ƙara ƙarfi a tsalle, plyometrics, ko wasu ayyukan fashe‑fashe na ƙafafu, da kuma waɗanda ke son cike gibi da creatine da ba su samu a abincinsu.
- Wanda ya kamata ya guje shi ko ya tuntuɓi likita da farko: Mutanen da ke da matsalar ƙoda ko cutar ƙoda, masu shan magungunan da ke tasiri kan ƙoda, mata masu juna biyu ko masu shayarwa, da duk wanda ke da wata cuta. Hakanan a san cewa ƙaruwa da ruwa a jiki na faruwa da wuri, kuma zai iya shafar masu gasa a rukunin nauyi.
- Sa ran abin da zai faru: Ka sa ran ƙaramin ci gaba a fashe‑fashe na ƙafafu, ba tabbacin ƙaruwa a gudu ko ƙarfin duka ba.
Gabaɗaya Sakamako
A cikin masu cin ganyayyaki 20 masu aiki, makonni huɗu na creatine monohydrate sun inganta aikin tsalle da sauyin yanayin jiki, ba tare da wani tasiri a kan gudu, riƙe hannun ko IMTP ba. Wannan yana nuna alamar farko mai kyau ga 'yan wasa masu bin abincin tsirrai, amma ba hujja ce da ke tabbatar da fa’ida ta musamman ga masu cin ganyayyaki ba. Ana buƙatar gwaje‑gwajen manya‑manya, masu dogon lokaci, tare da kwatanta masu cin nama da auna matakin creatine a tsokoki don ƙara haske.
