Chitsogozo Chanu cha Zowonjezera Zomwe Zisanachitike ndi Pambuyo pa Kulimbitsa Thupi

Zamkati

• Mapuloteni ufa
• Collagen
• Beta-Alanine
• Nthambi za Amino Acids (BCAA)
• Chilengedwe
• Kusakanikirana Kwambiri
• Tart Cherry Juice
• Glutamine
• Mafuta a Nsomba
• Onaninso za

Ngati mwadumphira chala chanu kudziko lowonjezera la masewera olimbitsa thupi, mukudziwa kuti pali tani yomwe mungasankhe. Ndipo ngakhale kuti supplementation ndi chida chothandiza kwambiri chomwe chingakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi, zolimbitsa thupi, komanso zokongoletsa (makamaka ngati, tinene, mukukonzekera mpikisano wolimbitsa thupi), nthawi zonse sizimamveka bwino kuti ndi zakudya ziti zomwe zili zoyenera (ndi zotetezeka). ) ndi zomwe ndikuwononga nthawi.

"Zowonjezera sizikulamulidwa ndi a FDA, kutanthauza kuti sipamafunika kuyesedwa kwa ena kuti ateteze," atero Amy Goodson, R.D., katswiri wodziwika bwino pa boardetetics. Izi zikutanthauza kuti muzifufuza nokha pasadakhale komanso / kapena kupita kwa katswiri wazakudya kapena dokotala kuti akalandire mtundu winawake wofunikira. Ndikofunikira kwambiri kuwonetsa hype tsopano popeza media media imapanga zowonjezerapo zolimbitsa thupi, ma gummies okula tsitsi, tiyi "wowonda", ndi zophatikizira zina zamatsenga zimawoneka zosangalatsa komanso zovomerezeka. Goodson akuwonetsa kufunafuna zowonjezera zomwe zadziwika kuti NSF Certified for Sport kapena Informed Choice. Komabe, izi sizikutanthauza kuti zotsatira zake zimatsimikiziridwa kwathunthu ndi kafukufuku.

Tidafunsa akatswiri azakudya zamasewera kuti timvetse bwino zida zomanga thupi komanso zolimbitsa thupi, zomwe akuyenera kuchita, komanso ngati ndizoona kapena ayi. Izi ndi zomwe iwo anali kunena.

Mapuloteni ufa

Zomwe ndi: Kukula kwa minofu

Zonena: Mwinanso chowonjezera chokomera thupi komanso chowonjezera thupi, ufa wa protein ndiwowoneka paliponse masiku ano. Kudya mapuloteni okwanira kumathandiza kumanga, kukonza, komanso kusamalira minofu, malinga ndi Ryan Maciel, RD.N., C.S.C.S.

Umboni: "Pali maphunziro ambiri omwe akuwonetsa kuyenera komanso chitetezo chogwiritsa ntchito mapuloteni a ufa," akutero Maciel. Ngakhale pali mitundu yambiri yosiyanasiyana, "whey protein ndiyotchuka kwambiri chifukwa imakhala ndi amino acid ochulukirapo kwambiri, makamaka leucine," akufotokoza a Goodson. "Izi ndizofunikira chifukwa kafukufuku amathandizira leucine ngati 'switch switch' yotsegulira mphamvu ya minofu motero imalimbikitsa kuchira." Zachidziwikire, whey imakhala ndi mkaka, chifukwa chake ngati mulibe mkaka, soya, nandolo, dzira loyera, mpunga, ndi hemp protein ndizosankha zabwino zonse.

Mlingo woyenera: "Academy of Nutrition and Dietetics imalimbikitsa 1.2 mpaka 2.0 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi kwa othamanga," anatero Maciel. Anthu ambiri amatha kufikira kuchuluka kwa mapuloteni kudzera pazakudya zokha, koma ngati simukupanga pamenepo, ufa wama protein ungakhale njira yabwino. Kwa amayi ambiri, magalamu 20 mpaka 30 a mapuloteni pa chakudya ndi malo abwino kuyamba, malinga ndi Maciel. Ndizofanana ndi gawo limodzi lazinthu.

Ndipo ngakhale zimalimbikitsidwa kuti muchepetse puloteni ASAP mutatha kuchita masewera olimbitsa thupi, kafukufuku waposachedwa akuwonetsa kuti kugunda kwamapuloteni omwe mumavomereza tsiku lonse ndizofunikira kwambiri. Izi zikutanthauza kuti mutha kuphatikiza ufa wamapuloteni munthawi yanu nthawi iliyonse kuti mukwaniritse zosowa zanu za tsikulo ndikupindulabe. (Zokhudzana: Mapuloteni Abwino Kwambiri Akazi Akazi, Malinga ndi Nutritionists)

Collagen

Ndi chani: Kulimbana ndi ukalamba, thanzi limodzi

Zonena: "Collagen imapezeka m'mafupa athu, minofu, khungu, ndi tendons," adatero Maciel. "Collagen ndi yomwe imagwirizira thupi lathu pamodzi. Chifukwa chake ndizomveka kuti anthu amaganiza kuti kuwonjezera pa collagen kumatha kuchepetsa zotsatira zakukalamba-ndikuthandizira kuthekera kwa thupi kukonzanso ziwalo, minofu, ndi minyewa.

Umboni: Ngakhale iyi ndi imodzi mwazowonjezera zomwe zakhudzidwa kwambiri pakadali pano, mwina simukufuna kutha ndikugula panobe. "Pakadali pano, palibe umboni wambiri wasayansi wosonyeza kuti collagen supplementation ingachedwetse kapena kusintha zovuta zakukalamba," akutero Maciel. "Ndibwino kuti muzidya zakudya zopatsa thanzi zomwe zimakhala ndi mapuloteni, zipatso, ndiwo zamasamba, mbewu zonse, ndi mafuta abwino, kukhala ochita masewera olimbitsa thupi, kugwiritsa ntchito mankhwala oteteza dzuwa, komanso osasuta." Goodson amazindikira kuti collagen ili ndi mapuloteni ambiri, chifukwa chake ngati mukufuna kuwonjezera mphamvu mu ma smoothies, supu, kapena zakudya zina, ufa wama collagen akhoza kukhala chisankho chabwino. (Zogwirizana: Kodi Muyenera Kuonjezera Collagen Pazakudya Zanu?)

Beta-Alanine

Zomwe ndi: Kachitidwe

Zonena: "Itha kupititsa patsogolo mphamvu zolimbitsa thupi komanso magwiridwe antchito nthawi yayitali," akutero Maciel. "Panthawi yochita masewera olimbitsa thupi kwambiri, ma hydrogen ions amaunjikana mu minofu yanu, zomwe zingayambitse kutopa kwa minofu ndikuchepetsani.

Umboni: Mwina ndi zovomerezeka. "Beta-alanine itha kukhala yofunika kutenga ngati mutachita masewera olimbitsa thupi kwambiri, popeza kafukufuku wasonyeza kuti zitha kupititsa patsogolo magwiridwe antchito," akutero Maciel.

Mlingo wovomerezeka: Kwina pakati pa 2 ndi 6 magalamu patsiku. “Idyeni ndi chakudya kuti muyamwe bwino,” akutero Maciel. Ndipo mutu-mmwamba: Chotsatira chodziwika bwino ndicho kumva kunjenjemera. "Kuti muchepetse izi, yesetsani kumwa pang'ono tsiku lonse kapena mugwiritse ntchito makapisozi otulutsa nthawi," akuwonjezera.

Nthambi za Amino Acids (BCAA)

Ndi chani: Magwiridwe ndi kuchira

Zonena: "Ma amino acid okhala ndi nthambi amakhala gwero lamphamvu pochita masewera olimbitsa thupi ndipo amakhala gwero lamafuta ambiri pochita masewera olimbitsa thupi pomwe masitolo amafuta ali ochepa," akufotokoza motero Goodson. Kuwatenga musanachite masewera olimbitsa thupi komanso mukamaliza kumayenera kupititsa patsogolo ntchito ndikuchepetsa kutopa.

Umboni: "Umboni sukugwirizana ndi zotsatsa zotsatsa," akutero Maciel. "Ndibwino kuti mupeze ma BCAA anu kuchokera kuzakudya monga nkhuku, ng'ombe, nsomba, ndi mazira. Komanso, ngati mumamwa ma protein a whey, mukupeza ma BCAAs ambiri, ndiye kuti kuwonjezerako kumatha kukhala kuwononga ndalama." Izi zati, ma BCAAs amagwiritsidwa ntchito ngati chowonjezera chomanga thupi chifukwa amatha kupatsa thupi mafuta (nthawi zambiri ma calories ochepa) panthawi yolimbitsa thupi mukakhala ndi vuto la kalori. (Zokhudzana: Kalozera wa Zakudya Zomanga Thupi ndi Kukonzekera Chakudya)

Chilengedwe

Zomwe ndi: Magwiridwe ndi kukula kwa minofu

Zonena: Creatine imasungidwa mu minofu yanu ndikuwapatsa mphamvu, malinga ndi Maciel. "Creatine supplementation imapangitsa kuti minofu yanu ikhale yosungiramo minofu, yomwe imapangitsa kuti ntchito ikhale yabwino panthawi yochita masewera olimbitsa thupi, monga sprinting ndi mphamvu."

Umboni: "Creatine ndi imodzi mwazowonjezera zomwe zafufuzidwa kwambiri mpaka pano," akutero Maciel. "Zikutsimikiziridwa kuti ndizotetezeka komanso zothandiza kupititsa patsogolo mphamvu, mphamvu, ndi thupi lochepa thupi."

Mlingo woyenera: Magalamu asanu patsiku ndiye omwe amafunikira kwambiri, a Goodson. Ngakhale anthu ena atha kuchita "gawo lotsitsa" ndi mlingo wokulirapo ndikuchepetsa mlingo pambuyo pake, izi sizofunikira. "Creatine imatha kubweretsa kulemera ndi kupindula kwa minofu kwa iwo omwe amamwa mosasinthasintha, chifukwa chake azimayi omwe akufuna kuti achepetse kapena kuchepa ayenera kusamala," akuwonjezera. Ngati mukuyesera kuti mukhale ndi mphamvu, ma aesthetics, kapena kumanga thupi, komabe, izi zitha kukhala zowonjezera pazochita zanu.

Kusakanikirana Kwambiri

Ndi chani: Kachitidwe

Zonena: Zosakaniza izi zimapangidwa kuti zipereke mphamvu zambiri kuti zigwire bwino ntchito panthawi yolimbitsa thupi.

Umboni: "Mafinya ndi zakumwa zisanachitike zolimbitsa thupi zonse zimapangidwa mosiyana kutengera mtundu, koma zambiri ndizogulitsa ma carbohydrate, caffeine, ma amino acid, creatine, komanso beta-alanine, ndipo ena amakhala ndi mavitamini ena," akutero. Goodson. "Izi zidapangidwa kuti zizipatsa anthu mphamvu kuchokera ku caffeine ndi carbohydrate, ndipo mwina zimangowonjezeranso zowonjezera kuchokera kwa creatine. (Zogwirizana: Chifukwa Caffeine Ndiye Chinthu Chabwino Kwambiri Chomwe Chachitika Pakulimbitsa Thupi Lanu)

Mlingo woyenera: Tsatirani malangizo a mankhwalawa, ndi chenjezo limodzi: "Anthu omwe ali ndi vuto la caffeine kapena omwe sanadye kalikonse ayenera kusamala nthawi zonse akamamwa mankhwalawa," atero a Goodson. (Zambiri apa: Kodi Muyenera Kutenga Zowonjezera Zolimbitsa Thupi?)

Tart Cherry Juice

Ndi chani: Kuchira

Zonena: "Madzi a tart cherry kapena ufa wa khungu la chitumbuwa amakhala ndi mankhwala ambiri a anthocyanins, antioxidant, omwe angakuthandizeni kuti mupeze msanga komanso kuti musadwale matenda motsatira zolimbitsa thupi," akufotokoza Maciel.

Umboni: Kafukufuku ndi wocheperako koma wolonjeza, Maciel akuti, koma palibe zoyipa zambiri zomwe zingachitike pakumwa madzi azipatso achilengedwe, chifukwa chake palibe chifukwa choti musayesere izi kuti zifulumizitse kuchira.

Mlingo woyenera: Amatcheri a tart amatha kudyedwa mumtundu kapena ufa. Ndalama zomwe zaphunziridwa ndi ma ola 8 mpaka 12 kawiri pa tsiku kwa masiku anayi kapena asanu kuti chochitika chovuta chisanachitike, ndiyeno kwa masiku awiri kapena atatu pambuyo pake. "Dziwani kuti msuzi wamatcheri akadali madzi ndipo mumakhala chakudya chambiri, chifukwa chake azimayi omwe akufuna kuti achepetse thupi amafunika kuyika mafutawo ngati akuwagwiritsa ntchito ngati chakumwa chakutumizirani kapena chakumwa," atero a Goodson. (Zambiri apa: Dongosolo Lanu Lonse Lobwezeretsa Kulimbitsa Thupi)

Glutamine

Zomwe ndi: Kuchira, kugwira ntchito, ndi kukula kwa minofu

Zonena: Glutamine ndi amino acid yomwe imagwira ntchito ngati mafuta pathupi lanu. "Zimakhulupirira kuti zowonjezera zowonjezera zimatha kuonjezera thupi la glutamine, lomwe lidzafulumizitsa kuchira, kuonjezera kukula kwa minofu, ndi kupititsa patsogolo ntchito," anatero Maciel. (Ndicho chifukwa chake ichi ndi chimodzi mwazinthu zodziwika bwino zomanga thupi.)

Umboni: Pali umboni wochepa wasayansi wotsimikizira kutenga glutamine pakukweza masewera, malinga ndi Maciel, ndiye kuti mwina ndibwino kuti mulumphe uwu.

Mafuta a Nsomba

Ndi chani: Kuchira

Zonena: Pali zifukwa zingapo zomwe mungaganizire kutenga mafuta a nsomba (kuphatikizapo thanzi la mtima wanu), koma othamanga ena amalumbirira ndi zinthu kuti achepetse kutupa ndipo motero, kupweteka kwa minofu.

Umboni: "Mafuta a nsomba amayamikiridwa chifukwa chokhala ndi omega-3 fatty acid," akutero Goodson. "Omega-3s ndi mafuta ofunika kwambiri omwe angathandize kuchepetsa kutupa pa mlingo wa ma cell."

Mlingo woyenera: Magalamu awiri kapena anayi patsiku ndi abwino, malinga ndi a Goodson, ngakhale kuti ndibwino kuti mufunsane ndi dokotala musanayambe kumwa kwambiri. "Muthanso kupeza phindu pakudya zakudya monga nsomba, nsomba zam'madzi, nsomba, soya, mtedza ndi mafuta awo," akutero. (Pezani zambiri mu Buku Lathunthu ili la Omega 3s ndi 6s.)

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