Ngesikhathi esifushane kakhulu, umqambi Kusuke ekubhekweni "njengento yabakhi bomzimba" kwaba ngesinye sezithako ezithandwa kakhulu phakathi kwabaqeqeshi bokuqina, abantu abadala, abesifazane abasesikhathini sokunqamuka kokuya esikhathini, ngisho nochwepheshe abanezidingo eziphezulu zengqondo. Kuxoxwa kakhulu ngakho emahhovisi odokotela, emakhemisi, ezinkundleni zokuxhumana, kanye nabezindaba, okuvuse isithakazelo nemibuzo.
Okuningi kwalokhu kuthandwa kuchazwa iqiniso lokuthi kungenye yezinto Izithasiselo ezifundwe kakhulu emkhakheni wezemidlalo kanye nempiloKodwa-ke, ukuduma kwabezindaba nakho kukhuthaze izinganekwane kanye nokusetshenziswa okungenasisekelo. Kusukela eSpain naseYurophu, ochwepheshe abahlukahlukene kwezokudla okunempilo, ezokwelapha, kanye nekhemisi basikhumbuza ukuthi i-creatine ingaba usizo ezimweni eziningi, kodwa kuphela uma ukusetshenziswa kwayo kuqondwa kahle. ukuthi isebenza kanjani, ukuthi inengqondo ngobani, nokuthi ithathwa kanjani.
Iyini i-creatine futhi yimuphi umsebenzi wayo emzimbeni?
I-Creatine iyi- i-organic compound eyakhiwe ngama-amino acid okuyinto umzimba uqobo oluyikhiqizayo ezithweni ezifana nesibindi, izinso, kanye ne-pancreas, futhi esiyithola ngokudla. Igcinwa ikakhulukazi emisipheni yamathambo ngesimo i-phosphocreatineuhlobo "lwebhethri eliphuthumayo" elisiza ekuvuseleleni kabusha I-ATP (i-adenosine triphosphate), uhlobo lwemali oluyinhloko lwamandla lwamaseli ethu.
Lokhu kugcinwa kwamandla okusheshayo kubalulekile ngesikhathi imizamo eqinile nemfushanenjengokuphakamisa izinsimbi, ukusheshisa, noma ukuqeqeshwa kwezikhawu ezinamandla. Kuleyo mizuzwana lapho umzimba "usebenza ngokugcwele," i-creatine isiza imisipha ukuthi iqhubeke nokufinyela ngamandla ngaphambi kokuba kuqale ukukhathala, yingakho iwusizo kakhulu Thuthukisa ukusebenza kanye nokuphindaphinda.
Ingxenye encane ye-creatine itholakala nakwezinye izicubu, njenge- ubuchopho nenhliziyoLapho, kudlala indima efanayo: ukwenza kube lula ukutholakala kwamandla ngokushesha kumaseli lapho isidingo sikhuphuka, into ebalulekile ezimweni ze- izidingo eziphezulu zokuqonda, ukucindezeleka, noma ukuntuleka kokulala.
Ngokwemvelo, izimali zethu ezigciniwe zilinganiselwe futhi ziyahamba ukukhathala ngomzamoUmzimba ugcwalisa i-creatine ngokudla kanye nokwakheka kwangaphakathi, kodwa le nqubo ayisheshi. Yingakho izithasiselo ze-creatine ziye zathandwa kakhulu: zisiza ukugcina imisipha igcina i-creatine njalo.
Yiluphi uhlobo lwe-creatine olusebenza kakhulu
Kunezethulo eziningi emakethe, kodwa ochwepheshe bayavuma ukuthi ifomu elisekelwa kakhulu ngokwesayensi yileli i-creatine monohydrateI-International Society of Sports Nutrition isivele ibonisile ephepheni lesikhundla ukuthi lena inketho engcono kakhulu. kufundwe kabanzi, kusebenza kahle futhi kuphephile uma isetshenziswa ngemithamo enconyiwe.
Phakathi kwama-monohydrate, izinhlobo ezifana ne- i-creatine ene-micronizedokuyikhompiyutha efanayo kodwa enezinhlayiya ezincane. Lesi sici senza kube lula ukuncibilika kwayo futhi, kwabanye abantu, singathuthukisa ukubekezelelana kokugaya ukudla, yize kungekho mehluko omkhulu emiphumeleni oye wabonwa uma kuqhathaniswa nefomu elijwayelekile.
Kukhona nezinye izinhlobo (i-creatine HCl, i-creatine citrate, kanye nosawoti abahlukahlukene), ezivame ukudayiswa ngezinsolo ezinkulu. Kodwa-ke, Ubufakazi obutholakalayo buyaqhubeka nokusekela i-monohydrate Njengereferensi: uhlobo olunezifundo zesikhathi eside kakhulu kokubili ekusebenzeni nasekuphepheni.
Ngaphandle kwesimo samakhemikhali, ikhwalithi yomkhiqizoNjengoba ochwepheshe bezokudla kwezemidlalo bexwayisa, ukungcola kokuqala kusebenza njengezindawo zokuqala zokusabela kwamakhemikhali okukhuthaza ukuwohloka lapho kunokushisa noma ukukhanya. Empeleni, lokhu kusho ukuthi I-creatine eshibhile futhi engahlanzwanga kahle ingase ingazinzile kakhulu kunenye enezilawuli zekhwalithi ezidinga kakhulu, yize lokho kungasho ukuthi inobuthi.
Ama-Capsule, impuphu, ama-gummies… iyiphi ifomethi okufanele uyikhethe?
I-Creatine ithengiswa ngezindlela eziningi: impuphu yokuxuba namanzi noma iziphuzo, ama-capsule anikezwe umthamo, amasachethi anomthamo owodwa kanye nezilinganiso ezilinganayo amaswidi e-gummy anoshukela nezinongoNgokuphathelene nokusebenza kahle, isici esinqumayo inani le-creatine monohydrate elidliwa njalo, hhayi kakhulu ukubonakaliswa okuqondile.
Impuphu engenaphunga ihlala iyinketho kuvame kakhulu futhi kuyasebenzisekaNgenxa yokuthi iyancibilika emanzini, ubisi, ujusi, noma ama-protein shake, ivumela ukulungiswa okulula komthamo. Ama-capsule angaba usizo kulabo abazwela ukunambitha noma abangafuni ukukala amagremu, njengoba ngalinye livame ukunikeza inani elinqunyiwe, kodwa livame ukwandisa kancane izindleko zokwelashwa.
Endabeni ama-gummies acebileUkukhanga kwazo kuvame ukuba sebumnandini bazo kunasezindleko zazo noma ekubunjweni kwe-creatine. Ezinye zifaka ezinye izithako ezifana ne-taurine noma amavithamini e-B ukuze kukhuliswe amazinga amandla, yize kunconywa ukuhlola ngokucophelela ilebula ukuze ugweme ukudideka nge-sweet esebenzayo ne-creatine yangempela.
Kubantu abanokudla okulinganiselwe kakhulu (isibonelo, ama-vegan noma labo abalandela iziqondiso ze-kosher noma ze-halalSekuvele kukhona ama-creatine emakethe aqinisekisiwe ukuthi afanele la maphrofayili. EYurophu, amaningi akhiqizwa ngaphansi kwezindinganiso eziqinile zemithi, kanti amazinga okuhlanzeka adlula [iphesenti elingekho]. 99,9% ngokusho kwabakhiqizi ngokwabo.
Yiziphi izinzuzo ze-creatine ekusebenzeni kahle kwezemidlalo?
Emsebenzini wokuzivocavoca, i-creatine cishe iyona isengezo esinokusekelwa okwengeziwe kwesayensiIzifundo zibonisa ukuthi kuyasiza ekuthuthukiseni ikhono lokwenza umsebenzi we-anaerobicOkusho ukuthi, imizamo enamandla yesikhathi esifushane noma esimaphakathi, ejwayelekile yamandla, isivinini noma imidlalo engapheli.
Uma izitolo ze-muscle creatine zigcwele, ukutholakala kwe-phosphocreatine kuyanda, okusiza kakhulu ukwenziwa kabusha kwe-ATP okusheshayo ngesikhathi sokusikwa. Lokhu kusho ukukwazi ukwenza okuthile ukuphindaphinda okwengeziwe, hambisa isisindo esithe xaxa, noma gcina ukuqina ukuze uthole amasethi engeziwe, into ebaluleke kakhulu kubasubathi bezinga elithile, lapho amakhilogremu ambalwa noma amakhilogremu ambalwa engeziwe angenza umehluko.
Ukwengezwa okuqhubekayo nakho kuhlotshaniswa nokuthuthukiswa ukululama ngemva kokuzivocavocaukulimala kwemisipha okuncane kanye nobuhlungu obuncane ngemva kokujima, okwenza kube lula ukuziqeqesha kaningi nangokuqhubekayo. Ngaphezu kwalokho, i-creatine ingasiza ekunciphiseni... ingozi yokulimala okuthile futhi kuthuthukiswe ikhono lokuzivumelanisa nokuqeqeshwa kwamandla namandla.
Kubantu abaningi abaqeqesha ezindaweni zokuzivocavoca, i-creatine isetshenziswa kakhulu khulisa imisipha ethambileKuthuthukisa amandla futhi kunikeze amandla engeziwe ngesikhathi sokuqeqeshwa. Akuthathi indawo yohlelo lokuqeqesha oluhlelwe kahle, kodwa kusebenza njengosizo olwengeziwe lokuvuselela imisipha, oluhlanganiswe nohlelo oluhle, olungathuthukisa imiphumela.
Ngale kwezemidlalo: i-creatine, impilo kanye nobuchopho
Eminyakeni yamuva nje, isithakazelo sesayensi sishintshele naku- Izinzuzo ezingaba khona zezempilo ze-creatine ngale kokusebenza ngokomzimbaIzifundo ezahlukahlukene zikhomba amandla ayo ezimweni ezifana nokuthi ukuguga, izifo ze-neurodegenerative, noma izimo zesidingo esikhulu sokucabangayize eziningi zazo zisesezigabeni zazo zokuqala.
Amaphepha okuma kanye nokubuyekezwa kwakamuva kubonisa ukuthi i-creatine ingaba usizo emtholampilo ezifweni ezifana ukuwohloka kwemisipha, isifo sikaParkinson, isifo sikashukela, i-osteoarthritis, i-fibromyalgia, i-cerebral noma i-cardiac ischemia, ukucindezeleka kwentsha, noma izinkinga ngesikhathi sokukhulelwaIgama eliyinhloko lithi “amandla”: ubufakazi buyathembisa kodwa abucaci, ngakho-ke kudingeka izifundo ezengeziwe ezinezinqubo ezithile.
Lapho ubufakazi bukhula khona ngamandla kuse- insimu yezifo ze-neurodegenerative kanye nokuntuleka kwengqondoNgokuthuthukisa ukusebenza kahle kwamandla e-neuronal, i-creatine ingasiza ekuvikeleni ekuhlaselweni okuthile, noma okungenani isekele ukusebenza kobuchopho ezimweni zokucindezeleka, ukungakwazi ukulala, noma ukwehla okuhlobene nokuguga.
Ochwepheshe bezokudla kanye nokufinyelela emphakathini eSpain bakhomba ukuthi abantu abadinga ukugcina izinga eliphezulu lokunaka noma ukugxila Labo abathola ukudla okungeziwe amahora amaningi bangazuza ohlelweni oluhlelwe kahle. Indima yalo ku ukululama ngemva kokulimala kobuchopho okubuhlungu, lapho kwenzeka khona “inkinga yamandla” yangempela ezingeni le-neuron.
I-Creatine kwabesifazane, abantu asebekhulile, kanye nendlela yokuphila yokuhlala phansi
Isici esiphawulekayo sezincwadi zakamuva ukugcizelela emaqenjini anganakwa ngokwesiko ezifundweni zokwengeza: Abesifazane abaneminyaka engu-40-45 nangaphezulu, abantu abadala, kanye nabantu abanamazinga aphansi okuzivocavoca umzimbaEqinisweni, sekushicilelwe amakhulu ezindatshana zemfundo ezigxile emiphumeleni ye-creatine kwabesifazane kusukela eminyakeni ephakathi kuya phambili.
Ochwepheshe bezempilo abaningana baveza ukuthi I-Creatine reserves kwabesifazane ivame ukuba ngaphansi kancane.Ngakho-ke, isithasiselo sangaphandle singanikeza inzuzo enkulu kancane yokuthuthuka. ESpain, izinkampani zemithi kanye nochwepheshe bezokudla baveza ukuthi i-creatine ingaba wusizo kakhulu ezigabeni ezifana... i-perimenopause kanye ne-menopausekokubili ngenxa yomthelela wayo emisipheni yemisipha kanye nemiphumela yayo engaba khona kulokho okubizwa ngokuthi "inkungu yobuchopho".
Ukuthuthukiswa kwe- ukucaca kwengqondo, ukugxila, kanye nesimo sengqondo Lokhu kuyinto izifundo eziningi eziqala ukuyihlola, futhi odokotela kanye nabaxhumanisi bezinkundla zokuxhumana nabo babika ngokuhlangenwe nakho kwabo kwezokwelapha. Kwabantu abadala, i-creatine ifundwa njengokusekelwa... ukugcina ukuzimela kokusebenza, amandla, kanye nokugcinwa kwengqondoukusiza ukuvimbela noma ukubambezela i-sarcopenia (ukulahlekelwa yimisipha okuhlobene nokuguga).
Kubantu abangasebenzi kahle noma abangasebenzi kahle, ochwepheshe babonisa ukuthi i-creatine ingasiza gcina isisindo semisipha futhi kugcinwe imisipha esebenza kahle, okuthinta impilo ye-metabolic, ukuqina kwamathambo, kanye nokuvikelwa kwenhliziyo nemithambo yegazi. Lokhu akusho ukuthi kuthatha indawo yokuzilolonga, kodwa kungasebenza njengokwengeza. "ibhuloho" ngezikhathi ezimatasa kakhulu (iziqongo zomsebenzi, izinqubo zokululama, noma izikhathi zokushintsha ngaphambi kokuqalisa kabusha ukuqeqeshwa).
Izinganekwane ezivamile: Ingabe kubangela ukukhuluphala, ukugcinwa kwamanzi, noma ukulimala kwezinso?
Izinganekwane eziningi zizungeze i-creatine, eziningi zazo zigxile kakhulu. Enye yezinto ezivame kakhulu, ikakhulukazi phakathi kwabesifazane, umbono wokuthi "kukwenza ukhuluphale" noma kubangela ukugcinwa koketsheziOkwenzekayo empeleni ukwanda kwe- i-hydration ye-intracellularAmanzi amaningi angena emisipheni, okuyinto efiselekayo ngoba ithuthukisa ukusebenza kwayo futhi ingasiza esikhumbeni esibukeka siqinile.
Kubantu abaphilile, ubufakazi obutholakalayo abukhombisanga ukuthi i-creatine ibangela ukulimala kwezinso, ukulimala kwesibindi, ukuqaqamba, ukuphelelwa amanzi emzimbeni, noma ukulahleka kwezinweleEzinye izifundo zibone ukwanda okuncane kwe-creatinine egazini uma kufakwa, kodwa lokhu kuyimbangela ushintsho lomzimba, okubangelwa ukwanda kokutholakala kwe-creatine, hhayi ngenxa yokusebenza kwezinso okungasebenzi kahle ngokwako.
Okunye ukukhathazeka okuphindaphindiwe ukuthi ngabe "i-creatine ilimaza izinso"Ukubuyekezwa kwesayensi kubonisa ukuthi, ngemithamo evamile (3-5 g nsuku zonke) nakubantu abangenaso isifo sezinso esaziwayo, akukho miphumela emibi ebalulekile ebonwe. Noma kunjalo, ochwepheshe bezempilo bagcizelela isidingo sokusetshenziswa Sebenzisa isithasiselo ngokwethembeka.Ukugcina amanzi anele emzimbeni kanye nokuhlolwa njalo kwezokwelapha uma kufaneleka.
Icala lihlukile kulabo asebenalo kakade isifo sezinso esingamahlalakhona, i-proteinuria, umfutho wegazi ophakeme ongalawulwa kahle, noma ezinye izinguquko ekusebenzeni kwezinsoKulezi zimo, isincomo esijwayelekile ukugwema i-creatine noma ukuyisebenzisa kuphela ngaphansi [kwezimo ezithile zezokwelapha]. ukugadwa okuqinile kwezokwelaphanjengoba noma yikuphi ukunqwabelana okungadingekile kungaba yinkinga.
Ubani okungafanele athathe i-creatine (noma okufanele aqaphele kakhulu)
Nakuba i-creatine ijabulela iphrofayili yokuphepha enhle kakhulu kubantu bonkeAkuyona into ewusizo kuwo wonke umuntu noma kuzo zonke izimo. Ngaphambi kokuyiqala, ochwepheshe batusa ukuthi uhlale uhlola isimo sakho nochwepheshe wezempilo.
Ngokuvamile, ukusetshenziswa kwayo ngaphandle kokugadwa akukhuthazwa kubantu abane- isifo sezinso esitholakalekanye nalabo abanomlando wezinkinga zezinso, i-proteinuria eqhubekayo, noma ukwelashwa okungase kuphazamise ukusebenza kwezinso. Kuwukuhlakanipha futhi ukubonana nodokotela ezimweni zesifo sesibindi, yize idatha etholakalayo ingakhombisi umphumela oqondile onobuthi esibindini sabantu abaphilile.
Ochwepheshe bezokwelapha kanye nochwepheshe bezokudla nabo baveza ukuthi abesifazane abakhulelwe, omama abancelisayo, izingane kanye nentsha Akufanele bathathe i-creatine bodwa. Ukuntuleka kwezifundo eziqinile kula maqembu kusho ukuthi, njengesinyathelo sokuqapha, ukusetshenziswa kwayo akukhuthazwa ngaphandle kokuthi kuboniswe ngokuqondile futhi ngaphansi kokuqondisa okukhethekile.
Kunoma ikuphi, kokubili eSpain nakwamanye amazwe aseYurophu, isincomo siyafana: "Ukuthatha i-creatine akuyona impoqo ukuze ube nempilo enhle"Isisekelo sempilo enhle sihlala siwukudla okulinganiselayo, ukuphumula okwanele, kanye nokuvivinya umzimba njalo. I-Creatine, uma kufaneleka, iyahambisana nalesi sisekelo, ayisithathi indawo yaso.
Isilinganiso, isikhathi sokusetshenziswa, kanye nokungaguquguquki
Elinye lamaphuzu agcizelelwa kakhulu ekusakazweni kwesayensi ukuthi i-creatine Akusebenzi njengesikhuthazi se-spot.Futhi akuyona into enengqondo ukuyithatha kuphela ezinsukwini zokuqeqeshwa okunamandla. Umphumela wayo ukhiqizwa yi ukunqwabelana emisipheni, kancane kancane kugcwala izitolo ze-phosphocreatine.
Ngakho-ke, isincomo esiphindaphindwayo ekubonisaneni, emakhemisi kanye nasezinkundleni zokuxhumana zobungcweti silula: into ebalulekile ukuthi thatha nsuku zonkeukuyifaka ohlelweni lwakho ngendlela eyenza kube lula ukuyikhumbula. Ukugxila kakhulu ekuhambisaneni kwansuku zonke kunomzuzu oqondile wokudla ngokuvamile kwenza umehluko omkhulu ngokuhamba kwesikhathi.
Kubantu abadala abanempilo enhle, iphethini evame kakhulu iphakathi 3 no-5 amagremu ngosukuAbanye abantu bakhetha ukwenza isigaba esifushane "sokulayisha" (isibonelo, cishe amagremu angu-20 ngosuku ahlukaniswe ngemithamo eminingana izinsuku ezimbalwa) ukuze bagcwalise izitolo zabo ngokushesha, bese beshintshela kumthamo wokulungisa. Abanye bayawudlula isigaba sokulayisha bese begcina umthamo uphansi kusukela ekuqaleni; umphumela wokugcina uyafana, yize ukugcwala kuthatha isikhathi eside ukufinyelela esiphezulu sakho.
Ngokuphathelene nesikhathi esifanele, kunezingqinamba: ukuthatha i-creatine ngaphambi kokuqeqeshwa Kungakhuthaza ukumpompa kwemisipha kanye nokulethwa kwezakhamzimba emisipheni ngesikhathi seseshini, ngenkathi kuphuzwa ngemuva Kungasebenzisa ukuzwela okungcono kwe-insulin, okwenza kube lula ukumuncwa kwayo. Umehluko awumkhulu, ngakho ochwepheshe abaningi bacebisa ukuthi uyihlanganise nokudla noma nokuzivocavoca ngokwakho, noma yikuphi okulula kakhulu.
Amaphutha avamile anciphisa ukusebenza kwayo
Nakuba i-creatine powder ingumkhiqizo Izinzile kakhulu uma yomile futhi ivalwe kahleKunemikhuba yansuku zonke engaba nomthelela ekonakaleni kwayo uma isiqediwe. Ochwepheshe bezokudla kwezemidlalo eSpain baveza ukuthi la maphutha awavamile ukuba yingozi, kodwa enza ukuthi isithasiselo singabi wusizo kangako.
Enye yezinkinga ezivame kakhulu Lungisa amahora e-smoothie kusenesikhathi bese uyishiya ku-shaker kuze kube yisikhathi sokungenisa. Uma i-creatine ihlala isikhathi eside esixazululweni, kulapho amathuba okuba ibole kancane ibe yizinhlanganisela ezifana ne-creatinine noma i-hydantoin ekhulayo. Lokhu akubeki ingozi enkulu, kodwa omunye umkhiqizo uyachithwa.
Elinye iphutha elijwayelekile hlanganisa i-creatine nekhofi noma ezinye iziphuzo ezishisayo kakhulu bese uvumela ingxube iphumule. Ngaphezulu kwama-degree Celsius angaba ngu-60, ukushisa kuyasheshisa ukubola kwayo. Labo abakhetha ukuyiphuza nekhofi bangakwenza lokho, kodwa kungcono ukukhetha ikhofi. kufudumele noma kubandabese uyiphuza ngokushesha nje lapho isilungisiwe, ngaphandle kokuyishiya inganakwa etafuleni isigamu sehora.
Ukushiya i-shaker elangeni, ngaphakathi emotweni, noma ejimini lakho amahora amaningi i-creatine isincibilikisiwe akusizi ngalutho. ukukhanya, ukushisa nesikhathi Lokhu kuyinto engafiseleki kangako ekugcineni isithasiselo esizinzile, ikakhulukazi uma kungeyona i-creatine emsulwa kakhulu.
Ochwepheshe bafingqa indlela efanele ngochungechunge lwezincomo ezilula: Gcina isitsha endaweni epholile, eyomile., ivalwe ngokuqinile; hlanganisa isabelo ngaphambi nje kokuyithathaUngawubeki umkhiqizo endaweni efudumele ngokungadingekile, bese ukhetha imikhiqizo yekhwalithi eqinisekisiwe esikhundleni sokugxila kuphela entengo.
Lokho okushiwo yisayensi ngokuphepha nemiphumela yesikhathi esimaphakathi
I-Creatine, kuze kube namuhla, ingenye yezinhlobo izithasiselo ezicwaningwe kakhulu kubantu emkhakheni wezemidlalo nokudla okunempilo. Iminyaka eminingi yokuhlolwa kanye nokulandelela kuqinisekisile kokubili ukusebenza kwayo ezimweni ezithile kanye nokuphepha kwayo uma isetshenziswa ngamanani anconywayo.
Ukubuyekezwa kwesayensi kwamazwe ngamazwe kanye nezikhundla zemiphakathi ekhethekile ziyavuma ukuthi i-creatine monohydrate Kuphephile kubantu abaphilile, ngisho noma kusetshenziswa isikhathi eside, uma nje imithamo ihlonishwa futhi i-hydration eyaneleAkukho buhlobo obuqondile obutholakele phakathi kokusetshenziswa kwayo ngendlela efanele kanye nengozi eyengeziwe yezifo zezinso, isibindi noma zenhliziyo.
Kodwa-ke, abalobi balezi zifundo ngokwabo baveza ukuthi lokhu akusho ukuthi i-creatine kuyadingeka kuwo wonke umuntuFuthi akusho ukuthi noma yikuphi ukuhlanganiswa nezinye izinto noma imithi akunangozi. Yingakho ukubaluleka thintana nochwepheshe bezempilo —odokotela, ochwepheshe bezokudla, osokhemisi—ngaphambi kokukufaka ohlelweni, ikakhulukazi uma uphuza imithi isikhathi eside noma uhlushwa yizifo zangaphambilini.
Ngesikhathi esifanayo, ukwanda kwalesi sithasiselo kulethe into ekhathaza ochwepheshe abathile: abantu abaningi Basebenzisa i-creatine bengaqondi kahle ukuthi kungani beyithatha.kuthonywe yimiyalezo noma izincomo ezilula ezinkundleni zokuxhumana nabantu. Yingakho kugcizelelwa ukuthi ukusetshenziswa kwayo kusekelwe kulwazi, kuqondiswe kumongo, futhi kulungiselelwe izinhloso zangempela zomuntu ngamunye.
Njengoba inani lezifundo lishicilelwa minyaka yonke kanye nesithakazelo esikhulayo endimeni yalo ngale kwejimu, i-creatine isizisungule njenge- ithuluzi eliwusizo neliguquguqukayo uma nje isetshenziswa ngokuhlakanipha: khetha izinhlobo ezifundwe kahle njenge-monohydrate, qaphela imithamo, gwema amaphutha akhuthaza ukuwohloka kwayo, futhi ngaphezu kwakho konke, thintana nochwepheshe ngaphambi kokuyifaka ohlelweni lwakho, ikakhulukazi eYurophu, lapho iseluleko sezempilo nesemithi sitholakala khona futhi singenza umehluko phakathi kwesengezo esisetshenziswe kahle nelinye ibhodlela nje ekhabetheni.