{"id":15432,"date":"2024-01-09T00:00:05","date_gmt":"2024-01-09T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15432"},"modified":"2025-02-09T15:09:22","modified_gmt":"2025-02-09T15:09:22","slug":"creatine-supplements-101","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/creatine-supplements-101\/","title":{"rendered":"KREATIN TAKVIYELERI 101"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Bu spor takviyesi hakk\u0131nda uzman tavsiyesi, ne zaman alman\u0131z gerekti\u011fi, kreatin y\u00fcklemesi ve kreatin monohidrat ve di\u011fer t\u00fcrler dahil<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/styles\/16x9_480\/public\/2021\/06\/best-creatine-supplement.jpg?itok=bI8lo81e&amp;timestamp=1623253622\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p>Kreatin, en pop\u00fcler spor beslenme \u00fcr\u00fcnleri listesinde peynir alt\u0131 suyu proteinini yak\u0131ndan takip eder. Kullan\u0131\u015fl\u0131d\u0131r, kapsaml\u0131 ara\u015ft\u0131rmalarla desteklenmi\u015ftir ve bir\u00e7ok sporcu i\u00e7in beslenmenin de\u011ferli bir par\u00e7as\u0131d\u0131r &#8211; ancak sa\u011fl\u0131k korku hikayelerinde de yayg\u0131n olarak bulunur. \u00d6fkenizi k\u0131saltmaktan ve midenizi \u015fi\u015firmeye, b\u00f6brek sorunlar\u0131na ve hatta kanser riskinizi art\u0131rmaya kadar her \u015fey i\u00e7in su\u00e7land\u0131.<\/p>\n\n\n\n<p>Bu y\u00fczden al\u0131p almamaya karar vermeden \u00f6nce,&nbsp;<a href=\"https:\/\/www.bda.uk.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0130ngiliz Diyetetik Birli\u011fi<\/a>ad\u0131na konu\u015fan spor diyetisyeni Chris Cashin&#8217;in bu uzman tavsiyesine g\u00f6z at\u0131n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kreatin nedir?<\/h4>\n\n\n\n<p>Kreatin, v\u00fccut taraf\u0131ndan, \u00f6zellikle karaci\u011ferde \u00fcretilen, arginin, glisin ve methionine amino asitlerinden olu\u015fan bir bile\u015fiktir. Kaslarda enerji \u00fcretmek i\u00e7in kullan\u0131l\u0131r. \u00d6ncelikle bal\u0131k ve et olmak \u00fczere yiyeceklerden elde edilebilir. Vejetaryenler ve veganlar, takviyeleri de\u011fil, \u00e7ok \u00e7e\u015fitli bitki bazl\u0131 yiyecekleri yedikleri s\u00fcrece kreatin yapmak i\u00e7in amino asitleri elde edebilir.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ne zamand\u0131r spor takviyesi olarak kullan\u0131l\u0131yor?<\/h4>\n\n\n\n<p>20 y\u0131ldan fazla bir s\u00fcredir kullan\u0131l\u0131yor ve 1990&#8217;lar\u0131n sonunda spor diyetisyeni olarak e\u011fitim ald\u0131\u011f\u0131mda kesinlikle etraftayd\u0131.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kreatin kullanman\u0131n faydalar\u0131 nelerdir?<\/h4>\n\n\n\n<p>Enerji \u00fcretimini geli\u015ftirerek daha uzun s\u00fcre egzersiz yapman\u0131z\u0131 ve daha h\u0131zl\u0131 iyile\u015fmenizi sa\u011flar. Ayr\u0131ca hipertrofi olarak bilinen protein \u00fcretimini ve kas k\u00fctlesi art\u0131\u015flar\u0131n\u0131 te\u015fvik etti\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kimler kullanabilir? Ger\u00e7ekten sadece \u00e7ok ciddi sporcular i\u00e7in mi?<\/h4>\n\n\n\n<p>Sprint, atlama ve atma gibi y\u00fcksek yo\u011funluklu hareketler i\u00e7eren herhangi bir sporu yapan veya antrenman yapan herkes yararlanacakt\u0131r. Rugby ve futbol gibi sporlarda yayg\u0131n olarak kullan\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyorum. Yayg\u0131n olarak ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r ve baz\u0131 \u00e7al\u0131\u015fmalar baz\u0131 insanlarda hi\u00e7 \u00e7al\u0131\u015fmad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir &#8211; bu insanlar\u0131n% 50&#8217;sine kadar olabilir. Denemeden bilemezsin! H\u00fccre hacmini artt\u0131r\u0131r ve baz\u0131 insanlar kilo al\u0131m\u0131n\u0131 bildirir, bu nedenle kilo kategorisi sporlar\u0131nda nadiren kullan\u0131l\u0131r.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ne s\u0131kl\u0131kta almal\u0131s\u0131n?<\/h4>\n\n\n\n<p>D\u00f6rt 5g dozunu ve bundan sonra g\u00fcnde 2g bak\u0131m dozu alaca\u011f\u0131n\u0131z be\u015f g\u00fcnl\u00fck bir y\u00fckleme dozu ile ba\u015flamak ola\u011fand\u0131r. \u00c7o\u011fu insan herhangi bir yan etkiye sahip de\u011fildir, ancak baz\u0131lar\u0131 su tutma fark eder. Baz\u0131 farkl\u0131 dozlarda kullan\u0131lan \u00e7al\u0131\u015fmalar vard\u0131r, ancak en s\u0131k g\u00f6r\u00fclen y\u00f6ntem budur. Genellikle \u00fc\u00e7 ila d\u00f6rt ayl\u0131k d\u00f6ng\u00fcler halinde alman\u0131z ve ard\u0131ndan bir ay ara vermeniz \u00f6nerilir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fmalar, almak i\u00e7in en iyi zaman\u0131n ne zaman oldu\u011funu kesin olarak g\u00f6stermemektedir, ancak en iyi yemeklerden sonra ve 40-100 gr karbonhidratla al\u0131nabilir. Kilo al\u0131m\u0131 d\u0131\u015f\u0131nda \u00f6nemli bir yan etkisi olmamakla birlikte, kas kramplar\u0131na, gastrointestinal rahats\u0131zl\u0131klara ve kas hasar\u0131na neden olabilece\u011fine dair anekdot raporlar\u0131 olmu\u015ftur. Sporcular bu yan etkileri rapor ettiklerinde yanl\u0131\u015f doz ald\u0131klar\u0131n\u0131 buldum &#8211; genellikle \u00e7ok fazla!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kreatin sat\u0131n al\u0131rken i\u00e7erik listelerinde dikkat etmelisiniz?<\/h4>\n\n\n\n<p>Kreatin monohidrat, kreatin&#8217;in en s\u0131k kullan\u0131lan \u015feklidir. Suda kolayca \u00e7\u00f6z\u00fcn\u00fcr ve genellikle daha ucuzdur. Ba\u015fka bir formdaki kreatin daha iyi emildi\u011finden dair bir kan\u0131t yoktur &#8211; bu serum, sitrat ve fosfat i\u00e7erir. Protein \u00e7ubuklar\u0131na veya eklendi\u011fi di\u011fer takviyelere dikkat etmelisiniz, \u00e7\u00fcnk\u00fc daha fazlas\u0131 daha iyi de\u011fildir!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu spor takviyesi hakk\u0131nda uzman tavsiyesi, ne zaman alman\u0131z gerekti\u011fi, kreatin y\u00fcklemesi ve kreatin monohidrat ve di\u011fer t\u00fcrler dahil Kreatin, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15433,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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