{"id":7708,"date":"2023-08-25T16:44:39","date_gmt":"2023-08-25T16:44:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7708"},"modified":"2023-08-25T16:44:44","modified_gmt":"2023-08-25T16:44:44","slug":"benefits-and-side-effects-of-creatine-for-women-athletes","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/benefits-and-side-effects-of-creatine-for-women-athletes\/","title":{"rendered":"Kreatin&#8217;in Kad\u0131n Sporculara Faydalar\u0131 ve Yan Etkileri"},"content":{"rendered":"<p><strong>E\u011fer kreatin hakk\u0131nda duymu\u015fsunuzdur. \u00d6zellikle erkekler aras\u0131nda en pop\u00fcler takviyelerden biridir. Yine de, belki de ma\u00e7o pazarlama imaj\u0131 nedeniyle, bir\u00e7ok kad\u0131n sporcu rahats\u0131z bile etmiyor.<\/strong><\/p> <p>Ama kreatin performans\u0131n\u0131z\u0131 yepyeni bir seviyeye ta\u015f\u0131yabilir mi? Yoksa takviyeden uzak durarak do\u011fru \u015feyi mi yap\u0131yorsun?<\/p> <p>SpotMeGirl aptal karde\u015f bilim yan ad\u0131m ba\u015fard\u0131. Spor salonu efsaneleri yerine, ger\u00e7eklere indik ve kirlendik.<\/p> <p>Ger\u00e7ekten zor de\u011fildi, sadece ger\u00e7ek bilim adamlar\u0131yla kontrol etmeye karar verdik. A\u015fa\u011f\u0131daki bilgilerin hi\u00e7biri Chad&#8217;den gelmedi-k\u00f6t\u00fc kokan-\u00e7\u00f6melme raf\u0131nda bukleler yapan.<\/p> <p>Arkan\u0131za yaslan\u0131n, bir kahve ya da bir s\u00fcrahi BCAA al\u0131n ve beyin pompas\u0131 i\u00e7in haz\u0131rlan\u0131n. Kreatinle ilgili en iyi par\u00e7alar\u0131 \u00f6\u011frenmek \u00fczeresin, bilimsel bir dergide y\u00fcz y\u00fcze uyumadan.<\/p> <h2 class=\"wp-block-heading\">Makale Tebe\u015fir Yukar\u0131:<\/h2> <p>Takviyelerde her zaman k\u00fc\u00e7\u00fck bir &#8220;bunu al, sus, git antrenman&#8221; \u00f6zetinden daha fazlas\u0131 vard\u0131r. SMG her zaman ger\u00e7ekleri ve bol miktarda da getiriyor!<\/p> <p>Okuyucular\u0131m\u0131zdan biri olarak, sen de bizdensin. Bu y\u00fczden anla\u015f\u0131labilir bir \u015fekilde sadece kald\u0131ran han\u0131mlar\u0131m\u0131z i\u00e7in en iyisini istiyoruz. V\u00fccudunda ne oldu\u011funu bile bilmiyorsan ger\u00e7ek potansiyeline nas\u0131l performans g\u00f6stermelisin?<\/p> <p>Bu nedenle, bu makalede \u00f6\u011frenmeyi bekleyebilece\u011finiz \u015feyler \u015funlard\u0131r:<\/p> <ul class=\"wp-block-list\"><li>What is creatine?<\/li><li>How does it work?<\/li><li>Are there benefits for women athletes?<\/li><li>Tell me about the side effects\u2026<\/li><li>Okay, should I take it?<\/li><\/ul> <p>Harika, ba\u015flayal\u0131m. \u0130lk olarak, kreatin de neyin nesi?<\/p> <hr class=\"wp-block-separator\"\/> <h2 class=\"wp-block-heading\">Kreatin \u2013 K\u0131sa bir giri\u015f<\/h2> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/creatine-benefits-for-women-and-side-effects-introduction.jpg\" alt=\"image of creatine powder\" class=\"wp-image-29050\" title=\"Benefits and Side Effects of Creatine for Women Athletes 2\"\/><\/figure><\/div> <p>Her zaman bir takviye olarak g\u00f6r\u00fclse de, kreatin t\u00fcm omurgal\u0131larda do\u011fal olarak ortaya \u00e7\u0131kar. Ve omurgam\u0131z oldu\u011fu i\u00e7in, bu bizi de kaps\u0131yor.<\/p> <p>Kreatin ve fosfokreatinimizin \u00e7o\u011funu iskelet kam\u0131z\u0131n i\u00e7inde saklar\u0131z. Bununla birlikte, kalan miktarlar\u0131m\u0131z di\u011fer dokulara, kan\u0131m\u0131za ve beyne da\u011f\u0131t\u0131l\u0131r.<\/p> <p>Gen\u00e7 yeti\u015fkinlerde, kreatin her g\u00fcn yakla\u015f\u0131k 8,3 mmol (1 g) oran\u0131nda endojen olarak \u00fcretilir. Bu sentez s\u00fcrecini \u00f6ncelikle karaci\u011fer ve b\u00f6brekler halleder.<\/p> <p><strong>Kreatin asl\u0131nda \u00f6nemli bir besin maddesi de\u011fildir.<\/strong>. Ama bu, etrafta etmenin faydal\u0131 olmad\u0131\u011f\u0131 anlam\u0131na gelmez. Ana rol\u00fc ATP&#8217;nin geri d\u00f6n\u00fc\u015f\u00fcm\u00fcne yard\u0131m etmektir, ki e\u011fer SMG&#8217;nin m\u00fcdavimiyseniz, h\u00fccrelerimizin enerji para birimidir.<\/p> <p>Bu nedenle, bununla birlikte, takviyenin neden pop\u00fcler oldu\u011funu g\u00f6rmek kolayd\u0131r.<\/p> <p>Omnivorlar\u0131n \u00e7o\u011fu diyetlerinden g\u00fcnde toplam 1 g kreatin alacakt\u0131r. Sonu\u00e7 olarak, vejetaryenler ve veganlar \u00f6zellikle ortalama et yiyenden daha d\u00fc\u015f\u00fck seviyelerden muzdarip olabilir. Bitki bazl\u0131 sava\u015f\u00e7\u0131lar ve ot ot\u00e7ullar\u0131 dikkat&#8230;<\/p> <h3 class=\"wp-block-heading\">V\u00fccut K\u0131r\u0131l\u0131m\u0131 \u2013 Nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h3> <figure class=\"wp-block-image\" id=\"attachment_29058\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/phosphacreatine-system.jpg\" alt=\"phosphagen system\" class=\"wp-image-29058\" title=\"Benefits and Side Effects of Creatine for Women Athletes 3\"\/><figcaption>Illustration showcasing the phosphagen system<\/figcaption><\/figure> <p>Kreatin karaci\u011ferde \u00fcretildi\u011finde daha sonra en \u00e7ok ihtiya\u00e7 duyan dokulara ta\u015f\u0131n\u0131r. Enerji taleplerinin y\u00fcksek oldu\u011fu her yer \u00f6ncelik listesinde, \u00f6zellikle beyin ve iskelet kas\u0131.<\/p> <p>Genellikle kaslar\u0131m\u0131zda 2-5 mM aras\u0131nda bir ATP konsantrasyonu olur. \u015eimdi, bu asl\u0131nda b\u00fcy\u00fck bir miktar de\u011fil, sadece birka\u00e7 saniyelik yo\u011fun kas\u0131lmalar i\u00e7in yeterli enerji sa\u011fl\u0131yor.<\/p> <p>Bir HIT devresinin yar\u0131s\u0131nda oldu\u011fumuzu ve egzersizin 15 halter iticisi veya ba\u015fka bir patlay\u0131c\u0131 hareket gerektirdi\u011fini d\u00fc\u015f\u00fcn\u00fcn. Anla\u015f\u0131labilir bir \u015fekilde, ATP ma\u011fazalar\u0131m\u0131z Taylor Swift&#8217;in eski sevgilisi hakk\u0131nda bir \u015fark\u0131 yazabilece\u011finden daha h\u0131zl\u0131 d\u00fc\u015fecek.<\/p> <p>Ama v\u00fccutlar\u0131m\u0131z wod&#8217;lar\u0131 bir patron gibi idare etme konusunda harika oldu\u011fu i\u00e7in hen\u00fcz i\u015fimiz bitmedi. Fosfatjen sistemini kullanarak ATP&#8217;i ADP&#8217;den fosfocreatine olarak bilinen \u015feyle yeniden sentezleriz.<\/p> <h4 class=\"wp-block-heading\">Fosfajen Sistem S\u00fcreci<\/h4> <p>\u0130\u015fte ad\u0131mlar\u0131n bir d\u00f6k\u00fcm\u00fc:<\/p> <ol class=\"wp-block-list\"><li>ATP (Adenosine Tri-Phosphate) is stripped of 1 phosphate molecule to allow a muscle contraction to happen.<\/li><li>Now, our original ATP (Adenosine Tri-Phosphate) becomes ADP (Adenosine Di-Phosphate) \u2013 We can use ADP for energy production but it doesn\u2019t supply nearly as much.<\/li><li>So, our remaining ADP molecule grabs a hold of a phosphate molecule from our creatine phosphate (PCr) stores.<\/li><li>That same unuseable ADP molecule now becomes a useable ATP molecule by taking on the Pi molecule we just removed.<\/li><li>Voila! We have energy again.<\/li><\/ol> <p>Ne kadar haval\u0131 de\u011fil mi? Bazen yapabileceklerimiz harika, de\u011fil mi?<\/p> <p>Ve kaslar\u0131m\u0131zda ne kadar \u00e7ok kreatin varsa, o kadar fazla miktarda fosfat da saklayabiliriz. Bu nedenle, daha h\u0131zl\u0131 enerji verebilir, antrenmanlar\u0131m\u0131za daha sert vurabilir ve daha uzun s\u00fcre gidebiliriz.<\/p> <h2 class=\"wp-block-heading\">Kad\u0131n Sporculara Faydalar\u0131<\/h2> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/woman-athlete-strength-training-creatine-benefits-and-side-effects.jpg\" alt=\"woman athlete strength training\" class=\"wp-image-29049\" title=\"Benefits and Side Effects of Creatine for Women Athletes 4\"\/><\/figure><\/div> <p>Kreatin, en titiz bir \u015fekilde \u00e7al\u0131\u015f\u0131lan takviyelerden biridir. Kad\u0131nlar da dahil olmak \u00fczere t\u00fcm sporculara sa\u011flayabilece\u011fi bir s\u00fcr\u00fc fayda oldu\u011funu s\u00f6ylemek g\u00fcvenlidir.<\/p> <p>Kreatin&#8217;in sadece erkekler i\u00e7in ayr\u0131lm\u0131\u015f olmas\u0131 fikri ger\u00e7ekten \u00e7\u00f6pe at\u0131lm\u0131\u015f bir \u015fey.<\/p> <p>Asl\u0131nda, bir\u00e7ok&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12945830\">studies<\/a>&nbsp;kad\u0131nlar\u0131n asl\u0131nda takviyeye iyi yan\u0131t verdi\u011fini g\u00f6sterin. Yani, t\u00fcm bu uydurmu\u015f adamlar\u0131n reklamlar\u0131 asl\u0131nda \u00fcreticilere iyilik yapm\u0131yor.<\/p> <p>Ama \u015fu an buradas\u0131n ve \u00f6nemli olan da bu. S\u0131ras\u0131yla t\u00fcm cinsiyetlerin yararlanabildi\u011fi avantajlara girelim&#8230;<\/p> <h3 class=\"wp-block-heading\">Artan Ya\u011fs\u0131z K\u00fctle<\/h3> <p>Bilim adamlar\u0131 on y\u0131llard\u0131r d\u00fczenli kreatin takviyesinin ya\u011fs\u0131z k\u00fctleyi art\u0131rabilece\u011fini s\u00f6yl\u00fcyor. \u0130\u015fte a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12546637\">2003 study<\/a>&nbsp;uzun s\u00fcreli CS&#8217;nin (Kreatin Takviyesi) v\u00fccut kompozisyonu \u00fczerindeki etkilerini \u00f6zetleme.<\/p> <p>Akademik yaz\u0131lar aras\u0131nda gezinmeyi pek istemeyenler i\u00e7in paket servis noktas\u0131:<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Our findings suggest that prolonged creatine ingestion induces an increase in fat-free mass.&nbsp;(van LOON et al. 2003)<\/p><\/blockquote> <p>Bilimin kreatin size v\u00fccut ya\u011f\u0131 eklemenizi sa\u011flamayaca\u011f\u0131n\u0131 da belirtmek \u00f6nemlidir. Yani, kaslar\u0131 \u015fekillendirmek ve \u015fekillendirmek istiyorsan\u0131z, CS tam size g\u00f6re olabilir.<\/p> <h3 class=\"wp-block-heading\">Geli\u015ftirilmi\u015f G\u00fc\u00e7 ve G\u00fc\u00e7<\/h3> <p>Diyelim ki \u00fcnvandan dolay\u0131 bir atlet olarak buradas\u0131n. Ama g\u00fc\u00e7 ve kuvvetle ilgilendi\u011finizi tahmin etmek \u00e7ok mu zor olur?<\/p> <p>Tabii ki hay\u0131r! G\u00fcn\u00fcn sonunda kim de\u011fil ki? Bizim gibi kad\u0131nlar tam anlam\u0131yla \u00e7\u0131tay\u0131 y\u00fckseltmek ve halkla ili\u015fkiler uzman\u0131n\u0131n toza bulanm\u0131\u015f oldu\u011funu g\u00f6rmek isterler.<\/p> <p>Bu nedenle, in&#038;nbsp&#8217;de yay\u0131nlanan bu \u00e7al\u0131\u015fmayla ilgilenece\u011fini s\u00f6ylemek g\u00fcvenlidir;<em>The Journal of Strength and Conditioning Research<\/em>&#8230;<\/p> <p>Bilim adamlar\u0131, CS&#8217;nin kad\u0131n \u00fcniversiteli futbolcular\u0131n kas g\u00fcc\u00fc \u00fczerindeki etkilerini ara\u015ft\u0131rd\u0131lar. 14 kad\u0131n atletten yar\u0131s\u0131 g\u00fcnl\u00fck kreatin dozu al\u0131rken, di\u011ferleri plasebo ald\u0131.<\/p> <p>Sonu\u00e7lara g\u00f6re:<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>The Cr group demonstrated greater improvements in bench press and full-squat maximal strength (the trial by group interaction) compared with the placebo group, which were significantly different between baseline and 5 weeks for the bench press and between 5 and 13 weeks for the full squat.<\/p><p>Cr supplementation, however, appears to be associated with significantly greater increases in muscle strength\u2026 (Larson-Meyer et al. 2000)<\/p><\/blockquote> <p>Yine, bir \u00f6nceki 2003 \u00e7al\u0131\u015fmas\u0131na at\u0131fta bulunmak i\u00e7in, k\u0131sa s\u00fcreli CS&#8217;nin tamamen g\u00fc\u00e7 \/ g\u00fcc\u00fc% 5-10 oran\u0131nda art\u0131rd\u0131\u011f\u0131 bildirilmi\u015ftir. Ayn\u0131 rakam tekrarlayan sprint e\u011fitimi s\u0131ras\u0131nda ger\u00e7ekle\u015ftirilen i\u015fler i\u00e7in de verildi.<\/p> <p>Hareket etmesi gereken ciddi rakamlara sahip halterci bir g\u00fczellik misin? Belki de t\u00fcm kutuyu yenmek isteyen bir CrossFit WODstar&#8217;s\u0131n? E\u011fer \u00f6yleyse, kreatin takviyesi dikkate al\u0131nmas\u0131 gereken bir \u015fey olabilir.<\/p> <hr class=\"wp-block-separator\"\/> <h2 class=\"wp-block-heading\">Bana yan etkilerinden bahset&#8230;<\/h2> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/excess-creatine-causing-stomach-pain-in-female-athlete-1.jpg\" alt=\"excess creatine causing stomach pain in female athlete\" class=\"wp-image-29053\" title=\"Benefits and Side Effects of Creatine for Women Athletes 5\"\/><\/figure><\/div> <p>Her zaman oldu\u011fu gibi SMG&#8217;de \u015feffafl\u0131kla ilgiliyiz. Bu nedenle, yan etkileri hakk\u0131nda da konu\u015fmam\u0131z adil olacakt\u0131r.<\/p> <p>\u00c7\u00fcnk\u00fc kreatin tehlikeli bir madde olarak g\u00f6r\u00fclmese de, onunla ba\u011flant\u0131l\u0131 birka\u00e7 nasties olmu\u015ftur.<\/p> <p>Y\u00fcksek dozlarda bildirilen yan etkiler \u015funlard\u0131r:<\/p> <ul class=\"wp-block-list\"><li>Diarrhea<\/li><li>Muscle cramping<\/li><li>Gastrointestinal pain<\/li><li>Dehydration<\/li><li>Nausea<\/li><li>Dizziness<\/li><li>Weight gain<\/li><li>Fever<\/li><li>Heat intolerance<\/li><li>Water retention<\/li><\/ul> <h4 class=\"wp-block-heading\">Ba\u015fka bir \u015fey var m\u0131?<\/h4> <p>Yukar\u0131dakilerin hepsine ek olarak, b\u00f6brek problemleri \u00f6yk\u00fcs\u00fc olan ki\u015filerin net bir \u015fekilde y\u00f6nlendirmeleri \u015fiddetle tavsiye edilir. Benzer \u015fekilde, diyabetli bireyler kreatin al\u0131rlarsa b\u00f6brek problemleri riski artar.<\/p> <p>Bipolar olan insanlar i\u00e7in endi\u015felerin dile geldi\u011fini de belirtmeliyiz. G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re, kreatin takviyesi maniyi bile art\u0131rabilir. \u0130yi de\u011fil.<\/p> <h4 class=\"wp-block-heading\">Ama g\u00fcvenli mi?<\/h4> <p>\u00d6nerilen dozlarda daha d\u00fc\u015f\u00fck dozlarda t\u00fcketildi\u011finde \u00f6yle g\u00f6r\u00fcn\u00fcyor. E\u011fer biz bilim adamlar\u0131na ciddi zarar verebilecek korkun\u00e7 yan etkiler olsayd\u0131 \u015fimdiye kadar bilirdim.<\/p> <p>\u00d6rne\u011fin, en sevdi\u011fimiz egzersiz \u00f6ncesi 4Gauge&#8217;da bulunan 1000 mg tehlikeli olmaktan uzakt\u0131r. Asl\u0131nda, kreatin bili\u015fsel zihinsel faydalara sahip oldu\u011fu kan\u0131tland\u0131k\u00e7a zihinsel oda\u011f\u0131 iyile\u015ftirmek i\u00e7in m\u00fckemmel bir miktard\u0131r.<\/p> <p>Zaten harika bir \u00f6n antrenmana k\u00fc\u00e7\u00fck bir optimum miktar dahil olmak, k\u00f6t\u00fc \u015feyleri uzak tutar. 1000 mg, Arnie gibi \u015fi\u015fmene, b\u00f6breklerine zarar vermene ve hatta fazla su tutmana yetmez.<\/p> <p>Ancak, a\u015f\u0131r\u0131 y\u00fcklerseniz, herhangi bir yan etki ya\u015famayaca\u011f\u0131n\u0131z\u0131 kesin olarak s\u00f6yleyemeyiz. Hepimiz \u00e7ok fazla iyi \u015fey olabilece\u011fini biliyoruz, sadece SMG yaz partisinden sonra bize sorun.<\/p> <h3 class=\"wp-block-heading\">Su Tutma ve Kilo Al\u0131m\u0131<\/h3> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/creatine-leading-to-water-retention-and-weight-gain.jpg\" alt=\"woman stood on scales showing increased weight and water retention due to creatine\" class=\"wp-image-29054\" title=\"Benefits and Side Effects of Creatine for Women Athletes 6\"\/><\/figure><\/div> <p>\u015eimdi, zaman i\u00e7inde ya\u011fs\u0131z k\u00fctleyi art\u0131rmaktan bahsetmi\u015fken konu\u015ftuk. Bu apa\u00e7\u0131k harika \u00e7\u00fcnk\u00fc kad\u0131n atletler olarak asla fazladan hay\u0131r demeyiz.<\/p> <p>Ama kreatin s\u00f6z konusu oldu\u011funda yumu\u015fakla sert bir \u015fekilde ba\u015fa \u00e7\u0131kmal\u0131y\u0131z. Ve ne yaz\u0131k ki,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC155510\/\">studies<\/a>&nbsp;yan etkilerden birinin su tutma ve kilo al\u0131m\u0131 oldu\u011funu g\u00f6sterin.<\/p> <p>Su balonu gibi dolacaks\u0131n demeyiz. Tam olarak de\u011fil, en az\u0131ndan. Ama normalden daha fazla s\u0131v\u0131 tutacaks\u0131n\u0131z.<\/p> <p>Anla\u015f\u0131labilir bir \u015fekilde, bu ekstra s\u0131v\u0131 boyut ve kilo al\u0131m\u0131nda bir art\u0131\u015fa neden olacakt\u0131r. Buna g\u00f6re&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14636103\">study<\/a>&nbsp;Kutz ve Gunter taraf\u0131ndan ger\u00e7ekle\u015ftirilir:<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Mean percent body fat and caloric intake was not affected by creatine supplementation. Therefore weight gain in lieu of creatine supplementation may in part be due to water retention.&nbsp;(Kutz and Gunter, 2003)<\/p><\/blockquote> <p>Bu nedenle, kilonuzu izliyorsan\u0131z, kreatin d\u00f6ng\u00fclerini ek program\u0131n\u0131zdan \u00e7\u0131karabilece\u011finizi s\u00f6ylemek g\u00fcvenlidir. Ayr\u0131ca, \u015fi\u015fmi\u015f g\u00f6r\u00fcnme konusunda endi\u015feleniyorsan\u0131z, belki ba\u015fka bir alternatif aray\u0131n. Gastronomik stres ve \u015fi\u015fkinlik ile herhangi bir ba\u011flant\u0131s\u0131 olmayan bir \u015fey.<\/p> <h2 class=\"wp-block-heading\">\u00d6zet: Kreatin almal\u0131 m\u0131s\u0131n\u0131z?<\/h2> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/should-you-be-taking-creatine.jpg\" alt=\"blonde female fitness athlete drinking creatine\" class=\"wp-image-29060\" title=\"Benefits and Side Effects of Creatine for Women Athletes 7\"\/><\/figure><\/div> <p>Bir atlet ve bir kad\u0131n olarak, art\u0131lar\u0131n\u0131 ve eksilerini tartmal\u0131s\u0131n\u0131z. Her \u015fey bireye ve nas\u0131l tepki verdiklerine ba\u011fl\u0131d\u0131r.<\/p> <p>Hi\u00e7 kimse bilimin kreatin etkili oldu\u011funu kan\u0131tlad\u0131\u011f\u0131n\u0131 inkar edemez. Yine de, kolay kilo al\u0131m\u0131na veya hassas bir mideye duyarl\u0131ysan\u0131z, belki de ka\u00e7\u0131rabilirsiniz.<\/p> <p>Baz\u0131 di\u015filer hi\u00e7 fayda bile hissetmezler. Bu bayanlar cevap vermeyenler, nam-\u0131 di\u011fer paralar\u0131n\u0131 i\u015fe yaramaz bir toz i\u00e7in harcayan biri olarak biliniyorlar.<\/p> <h4 class=\"wp-block-heading\">Onun yerine ne alabilirim?<\/h4> <p>Muhtemelen daha etkili olacak \u015fey bir prim do\u011fal testosteron g\u00fc\u00e7lendiricidir.\u00a0TestoFuel, SMG ofisindeki en uygun yerimizdir &#8211; \u00e7ok seviyoruz. Ama neden testosteron? Bu sadece erkekler i\u00e7in de\u011fil mi?<\/p> <p>\u0130ster inan\u0131n ister inanmay\u0131n, T kad\u0131n sporcular i\u00e7in de gerekli olan g\u00fc\u00e7l\u00fc bir androjendir. Bilim adamlar\u0131 bize \u00f6nemli bir rekabet avantaj\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 s\u00f6ylemeye kadar gidiyorlar. Ayr\u0131ca, testosteron kad\u0131nl\u0131\u011f\u0131 te\u015fvik eder, azaltmaz.<\/p> <p>Kreatin ile birlikte gelen \u015fekilli, tonlu kas ve daha iyi fitness alabilirsiniz. Ama testosteron takviyesiyle su kilo alamazs\u0131n. Bu da mide kramplar\u0131 veya \u015fi\u015fkinlik hakk\u0131nda endi\u015felenmenize gerek kalmayaca\u011f\u0131n\u0131 s\u00f6ylemeye gerek olmad\u0131\u011f\u0131 anlam\u0131na gelir.<\/p> <p>Her zamanki gibi, bu senin karar\u0131n k\u0131z\u0131m. Sadece sa\u011flad\u0131\u011f\u0131m\u0131z ger\u00e7ekleri al\u0131n ve bilin\u00e7li bir se\u00e7im yap\u0131n. V\u00fccudunuz ve sa\u011fl\u0131\u011f\u0131n\u0131z her zaman her \u015feyden \u00f6nemli olmal\u0131d\u0131r.<\/p> <p>Bu y\u00fczden oraya git, antrenmana sert vur ve kendini zinde hissetti\u011fin gibi takviye et. En sevdi\u011finiz kad\u0131n fitness ger\u00e7ekleri ve i\u00e7eri\u011fi ile her zaman burada olaca\u011f\u0131z &#8211; her zaman kontrol edin.<\/p> ","protected":false},"excerpt":{"rendered":"<p>E\u011fer kreatin hakk\u0131nda duymu\u015fsunuzdur. \u00d6zellikle erkekler aras\u0131nda en pop\u00fcler takviyelerden biridir. Yine de, belki de ma\u00e7o pazarlama imaj\u0131 nedeniyle, bir\u00e7ok [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7709,"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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