Cov kev tshawb fawb ntxiv ntawm cov khoom noj khoom haus ntxiv kuj yog ib qho kev lees paub rau cov neeg nyiam kev noj qab haus huv los txhim kho lawv cov kev tawm dag zog. Ntxiv cov khoom noj khoom haus rau kev ua kis las tuaj yeem ua tau raws li cov kev xav tau ntawm cov neeg nyiam kev noj qab haus huv tom qab kev tawm dag zog, thiab tuaj yeem muab kev lees paub rau lawv lub hlwb noj qab haus huv thiab muaj peev xwm tawm dag zog. Cov khoom noj khoom haus kis las tuaj yeem muab faib ua cov khoom noj khoom haus yooj yim thiab cov khoom noj khoom haus kis las raws li lawv cov khoom noj khoom haus. Khoom noj khoom haus yooj yim hais txog cov khoom noj tseem ceeb xws li carbohydrates, cov protein, lipids, thiab lawv cov metabolic intermediates. Cov khoom noj khoom haus kev ua si yog cov khoom noj muaj txiaj ntsig thiab cov zaub mov noj qab haus huv tshwj xeeb tsim los txhim kho lub cev kev ua haujlwm ntawm cov neeg kis las.
Creatine
Creatine muaj nyob rau hauv cov zaub mov ntuj thiab yog raw khoom rau kev sib txuas ntawm phosphocreatine. Exogenous creatine supplementation tuaj yeem ua kom cov creatine khaws cia hauv lub cev. Hauv cov kabmob thiab cov ntaub so ntswg xws li lub hlwb, lub plawv, thiab cov leeg pob txha, creatine yog phosphorylated los ntawm enzymes los tsim phosphocreatine. Creatine feem ntau pom nyob rau hauv cov leeg pob txha ntawm cov tsiaj. Nyob rau hauv tib neeg lub cev, nws yog tsuas yog tsim nyob rau hauv tib neeg lub siab, raum thiab txiav txiav, nrog arginine (Arg), glycine (Gly) thiab methionine (Met) ua precursors. 95 feem pua ntawm creatine muaj nyob rau hauv cov leeg nqaij, thiab kwv yees li 5 feem pua tau pom nyob rau lwm qhov hauv lub cev, xws li lub plawv, lub hlwb, thiab cov qog ntshav.
Creatine supplementation tuaj yeem txhim kho cov neeg ncaws pob lub zog tawg nyob rau hauv qhov hnyav hnyav. Ntxiv rau qhov ntau ntawm creatine nyob rau lub sijhawm luv luv tuaj yeem ua rau lub cev tag nrho cov creatine reserves, nrog rau cov creatine phosphate reserves. Kev nce hauv creatine thiab phosphocreatine reserves pab rau lub sijhawm tsim khoom ntawm ATP thaum lub sijhawm ua haujlwm hnyav, tswj cov qib ATP siab, thiab txhawb nqa phosphocreatine rov qab thaum lub sijhawm so ntawm kev siv zog ntau. Lub sij hawm luv luv creatine supplementation pab txhim kho lub zog ntawm phosphate catabolism nyob rau hauv cov lus teb rau explosive zog-hom txheej xwm, xws li siab tshaj plaws lub zog thiab siab tshaj plaws ceev nyob rau hauv huab loads.
Cov ntsiab lus
Lub sij hawm ntev creatine supplementation yog qhov zoo dua ntawm kev txhim kho lub zog, khiav ceev, thiab lean lub cev loj. Creatine ua zoo li ghrelin, nce lean lub cev loj thiab txo cov rog rog.