Creatine Kya Hai | Creatine लेने के फायदे और नुकसान

इस लेख में आप जानेंगे Creatine Kya Hai और Creatine का इस्तेमाल कैसे करे? साथ ही आपको बताएँगे की Creatine के फायदे और नुकसान क्या क्या हैं. Exercise करने वाले लड़के जल्दी से जल्दी Body बनाने के लिए क्या क्या नहीं करते. जब घर के खाने से बात नहीं बनती तो उनकी नज़र Supplements की और जाती है.

उन्ही Supplements में से एक है Creatine. आम तौर पर देखा जाता है की जिम में जाने वाले अधिकतर लड़कों का सबसे पहला सप्लीमेंट Creatine Monohydrate ही होता है. क्योंकि Creatine लेने के फायदे किसी से छुपे हुए नहीं हैं. वैसे तो हमारा खुद का शरीर भी पर्याप्त मात्रा में Creatine का निर्माण करता है.

लेकिन बड़ी Muscles बनाने के लिए थोड़े अधिक Creatine की जरूरत होती है. Creatine हमें ज्यादातर माँसाहारी चीज़ों (Non -Veg) से प्राप्त होता है, इसलिए जो लोग मांसाहार नहीं खाते हैं उनके लिए Creatine ज्यादा जरूरी और ज्यादा फायदेमंद भी होता है.

जब Gym में आप बहुत से लड़कों के साथ इसके बारे में बात करते हैं तो कई लड़के ये भी कहते हैं की ये एक Steroid है. ऐसा बिलकुल भी नहीं है, ये एक प्राकृतिक तत्व है जिसे हमारा शरीर खुद भी बनाता है. हाँ ये बात अलग है की बाज़ार में मिलने वाले कई Supplements नकली होते हैं जिनमे सस्ते Steroids मिला दिए जाते हैं.

इनसे हमें हानि पहुँच सकती है. आज हम आपको पूरी Detail में बताने जा रहे है की Creatine क्या होता है और ये कैसे काम करता है. साथ ही जानेंगे Creatine इस्तेमाल करने का तरीका, की इसका Use कैसे किया जाता है.

What Is Creatine In Hindi – Creatine Kya Hai

आप सब ने Amino Acids के बारे में तो सुना ही होगा की कितने जरूरी होते हैं ये हमारे शरीर के लिए. एमिनो एसिड्स की कमी के चलते हमारा शरीर बहुत जल्दी थक जाता है और हम लम्बे समय तक ज्यादा भारी काम नहीं कर पाते.

Creatine ऐसे ही कई Amino Acids का मिश्रण है. आप यूँ समझ लीजिये की ये मुख्य रूप से 3 प्रकार के Amino Acids को मिलाकर बनाया जाता है. उन तीनों एमिनो एसिड्स का नाम आपको बता देते हैं.

(1) Arginine

(2) Methionine

(3) Glycine

Creatine Powder और Pills दोनों Forms में उपलब्ध है. इसको जब बनाया जाता है तो इसमें किसी अन्य प्रकार के Chemicals नहीं मिलाये जाते, ये बस इन तीन Amino Acids को मिलाकर ही बनाया जाता है. Creatine Monohydrate Powder क्या होता है, ये तो जान लिया, अब जानिये की Creatine कैसे काम करता है.

जिस तरह हमने आसान सी भाषा में आपको समझाया की Creatine Kya Hai उसी तरह समझायेंगे की Creatine काम कैसे करता है. जैसा की हमने आपको ऊपर बताया की Amino Acids हमारी उर्जा के स्तर को बढाते हैं, और Creatine तो 3-3 एमिनो एसिड्स से मिलकर बना होता है तो आप अंदाज़ा लगा सकते हैं की ये कितना Powerful होता होगा.

Creatine खून में मिलकर हमारी मांसपेशियों तक पहुंचता है. जब हम Exercise करते हैं तो हमे उर्जा की आवश्यकता होती है, यहीं से Creatine का काम शुरू होता है, यह हमारी उर्जा की Supply को बढ़ा देता है और उसी के साथ बढ़ जाती है हमारी शक्ति.

आप खुद इस बात को आजमा सकते हैं, अगर आप अभी Bench Press में 60 KG तक का Weight उठा पा रहे हैं तो Creatine लेना शुरू करने के मात्र 10 दिन बाद से ही आप 65-70 किलो तक Weight बड़े ही आराम से उठाने लग जाओगे.

और जब आप ज्यादा वजन उठाएंगे तो Muscles को ज्यादा बड़ी चुनौती मिलेगी. ऐसा होने पर आपकी मांसपेशियों का Size बढ़ने लग जाएगा. बस यही कारण है Creatine लेने का. Creatine के फायदे उन लोगों के लिए बेहतरीन होते हैं जिनमे ताकत की बहुत कमी होती है. ऐसे ही लोग Creatine का Use करते हैं.

इसके अलावा Creatine Monohydrate हमारी Muscles में पानी को रोक कर रखता है यानी Water Retention को अंजाम देता है. जिसके कारण हमारी Muscles और ज्यादा बड़ी यानी फूली हुयी नज़र आने लगती हैं.

Creatine सीधा सीधा आपकी वजन उठाने की Ability को बढ़ा देता है. लेकिन हर चीज़ को इस्तेमाल करने का एक सही तरीका होता. अगर आपको इस सप्लीमेंट का पूरा फायदा लेना है तो आपको Creatine लेने का सही तरीका पता होना चाहिए. चलिए इसके बारे में भी जान लेते हैं.

Creatine इस्तेमाल करने का तरीका – How To Use Creatine In Hindi

कई लड़के बाज़ार से Creatine खरीदकर लाने के बाद बस सीधा उसको लेना शुरू कर देते हैं. हम आपको बतादें की इसे इस्तेमाल करने का एक सही तरीका होता है, उसे ऐसे ही दुसरे Supplements की तरह नहीं लिया जा सकता.

सबसे पहले हमें Creatine को शरीर में Load करना होता है और Loading Phase में Creatine ज्यादा मात्रा में लेना होता है. साफ़ साफ़ शब्दों में कहें तो शुरू के 7 दिन आपको ज्यादा Creatine Powder लेना होता है, लगभग 10-15 ग्राम प्रतिदिन.

उसके बाद आपको उसे बस Maintain करना होता है, मतलब उसके बाद कम Creatine लेने पर भी आपका काम चल जाता है. तो इसको लेने का सही तरीका ये है की शुरू के 7 दिन तो आप 10-15 ग्राम प्रतिदिन लें, और उसके बाद रोज 5-8 ग्राम के बीच ले सकते हैं.

अगर आप इसको इस तरीके के अनुसार इस्तेमाल करेंगे तभी आपको Creatine Use करने के फायदे पूरी तरह से मिल पायेंगे. साथ ही आपको पानी काफी ज्यादा मात्रा में पीना होता है. ध्यान रहे, जब तक आप Creatine लें तब तक खूब पानी पीयें, शरीर में पानी की कमी ना रहने दें.

Creatine Benefits And Side Effects – Creatine के फायदे और नुकसान

(1) Creatine का सबसे बड़ा फायदा तो ये है की ये आपकी शक्ति को बढ़ा देता है. आपका Exercise करने का Stamina बढ़ जाता है.

(2) आम लोगों को जो मांस नहीं खाते उन्हें बहुत कम मात्रा में Creatine मिल पाता है, लेकिन Supplements के द्वारा जब वो Creatine लेते हैं तो उनके Energy Level में गजब की बढ़ोतरी होती है.

(3) Creatine लेने के कारण आपका जो Stamina बढ़ता है उससे आप ज्यादा से ज्यादा Weight उठा पाते हैं जो की हमारी Muscles का Size निकालने के लिए बहुत जरूरी है. इसके प्रयोग से जल्दी Muscles बनते हैं.

(4) Creatine आपके दिमाग को भी प्रभावित करता है, ये आपकी सहनशक्ति को बढाता है. यही कारण है Creatine लेना शुरू करने के बाद Gym में आपकी Performance सुधरती है.

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यह आपकी मानसिक सोच को भी प्रभावित करता है. इसके प्रयोग के बाद आपको लगने लगेगा की “मै ये सब कर सकता हूँ”. पहले जितना Weight लगाने में आपके पसीने छूट जाते थे, अब आप आसानी से लगा पाते हैं.

(5) Creatine आपकी मांसपेशियों में पानी को रोककर रखता है, इसके 2 फायदे हैं. एक तो शरीर में पानी की कमी नहीं होती और दूसरा Muscles हमेशा बड़ी दिखाई देती हैं और आप सदैव आत्मविश्वास से औत-प्रोत रहते हैं.

Creatine Ke Nuksan

Creatine का इस्तेमाल यदि सही तरीके से और उचित मात्रा में किया जाए तो Creatine Powder के नुकसान या Side Effects ना के बराबर होते हैं. ध्यान रखने वाली बात ये है की इसको लगातार बहुत लम्बे समय तक इस्तेमाल नहीं करना चाहिए.

ऐसा करने पर हमारी Kidneys को समस्या हो सकती है. गुर्दों के लिए ये Supplement थोडा भारी होता है. इन्हें बचाने के लिए Creatine लेने के दौरान पानी ज्यादा पीना चाहिए. इससे फायदा ये होता है की हमारा शरीर Detox होता रहता हैं.

अगर कोई दिल से सम्बंधित किसी बीमारी से ग्रस्त है तो उसे भी Creatine लेने से पहले अपने Doctor से परामर्श लेना चाहिए. इसके अलावा अगर आप सावधानी से इसका प्रयोग करेंगे तो आपको इसके लाभ ही मिलेंगे इसके नुकसान तो जीरो हैं.

लेकिन आजकल Creatine Powder में लोग सस्ते Steroids मिलाकर बेचने लगे हैं. ऐसे सस्ते और नकली सप्लीमेंट से दूर ही रहें. क्योंकि इस तरह के Creatine से आपके शरीर में Estrogen का Level बढ़ सकता है जिससे कई परेशानियां हो सकती हैं.

यहाँ आपने यहाँ Creatine Monohydrate Supplement की पूरी जानकारी ली. Creatine Kya Hai और कैसे Use करते हैं, सब कुछ जाना. लेकिन फिर भी Creatine से सम्बंधित लोगों के बहुत से Common सवाल होते हैं जिनका उत्तर हम यहाँ देने का प्रयास कर रहे हैं.

Creatine Powder के इस्तेमाल से सम्बंधित सवालों के जवाब

प्रश्न – क्या Creatine पाउडर लेना पूरी तरह से सुरक्षित हैं?

उत्तर – यदि आपको Heart, Lever या Kidneys से सम्बंधित कोई बीमारी नहीं है तो इसे एक सीमा में इस्तेमाल करना सुरक्षित है.

प्रश्न – क्या Creatine Monohydrate एक प्रकार का Steroid है. क्या इसमें किसी प्रकार के Harmful Chemicals भी होते हैं?

उत्तर – जी नहीं Creatine पूरी तरह से एक प्राकृतिक तत्व है. ना ही ये स्टेरॉयड है और ना ही इसमें नुकसान पहुंचाने वाले रसायन होते हैं. पर नकली Creatine Supplements से बचें.

प्रश्न – क्या हम जब तक चाहें, तब तक इसका इस्तेमाल कर सकते हैं?

उत्तर – जी नहीं, आप लगातार ज्यादा से ज्यादा 1 महीने तक इसका इस्तेमाल करें. उसके बाद कम से कम 20 दिन के लिए इसे लेना बंद करदें.

प्रश्न – क्या Creatine इस इस्तेमाल करने से इसकी आदत पड़ जाती है? मतलब क्या ये Addictive है?

उत्तर – नहीं इसकी आदत नहीं पड़ती, आप जब चाहे इसे आराम से छोड़ सकते हैं.

प्रश्न – क्या Creatine का इस्तेमाल करने से बाल झड़ने लग जाते हैं?

उत्तर – कुछ Cases में ये सामने आता है. 100 में से 3-4 लोगों को ये Side Effects देखने को मिलता है.

प्रश्न – क्या इसे शरीर में Load करना जरूरी होता है?

उत्तर – जी हाँ पूरे फायदे लेने के लिए शुरू के कम से कम 7 दिन आपको ज्यादा मात्रा में Creatine Powder लेना होता है.

प्रश्न – क्या ये Supplement वाकई फायदेमंद है?

उत्तर – जी हाँ अगर सही तरीके से अच्छी Diet और Workout के साथ इसका इस्तेमाल किया जाए तो काफी अच्छे Results देखने को मिलते हैं.

प्रश्न – मै बिलकुल भी Exercise नहीं करता. क्या मै इसे इस्तेमाल कर सकता हूँ? क्या मुझे भी कुछ फायदा मिलेगा?

उत्तर – बिना Exercise के इसका इस्तेमाल करना लगभग व्यर्थ है. इससे आपको कोई फायदा नहीं होने वाला.

 

 

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