Kodi Muyenera Kutenga Zowonjezera Zolimbitsa Thupi?

Zamkati

• Pamene Pre-Workout Supplement Ingakulimbikitseni
• Chifukwa Chake Muyenera Kusamala ndi Zowonjezerapo Zolimbitsa Thupi
• Ntchito Yabwino Kwambiri Yachilengedwe? Zakudya Zonse
• Ndiye Kodi Muyenera Kuperekanso Pre-Workout Supplement?
• Onaninso za

Mwinamwake mudamvapo anzanu a CrossFit kapena a HIIT akunena za kutsitsa "pre" asanafike ku masewera olimbitsa thupi. Kapenanso mwawonapo makampani akutsatsa malonda omwe akufuna kuti akupatseni thukuta lolimba. Zowonjezera izi zisanachitike zolimbitsa thupi zapeza nthunzi posachedwa, monga momwe anthu ambiri amathandizira.

Chifukwa chakuchulukirachulukira, asayansi ambiri ayang'ana phindu lake komanso ngati zosakanizazi zisanachitike zimapindulitsanso magwiridwe antchito. Ndi chowonjezera chilichonse, pakhoza kukhala zoopsa zina. Patsogolo pake, akatswiri amapereka ~ scoop ~ yonse pa ufa ndi mapiritsi okonzekera kulimbitsa thupi.

Pamene Pre-Workout Supplement Ingakulimbikitseni

Sayansi imapereka kafukufuku wosagwirizana wokhudza ngati pre-workout imathandizira kusintha magwiridwe antchito, ndipo maphunziro ambiri (mbali yabwino ndi yoyipa) amaphatikizapo magulu ang'onoang'ono oyesa.Kafukufuku wina adapeza kuti ngakhale omwe adatenga nawo gawo adanenanso zakukhala ndi mphamvu zambiri komanso kusinkhasinkha, zabwino zomwe zidalipo zimasowa. Panthawiyi, kafukufuku wina anasonyeza mphamvu zabwinoko, pamodzi ndi kuwonjezeka kwa minofu kupirira ndi mphamvu ya anaerobic.

Kafukufuku wabwino kwambiri amaganizira za zosakaniza za munthu aliyense, osati combo yomwe imabwera mu zowonjezera zowonjezerapo zolimbitsa thupi.

Kafeini: "Chomwe chimagwiritsidwa ntchito kwambiri pochita masewera olimbitsa thupi chisanachitike ndi caffeine," akutero Pam Bede, RD, katswiri wa zamasewera ndi EAS Sports Nutrition. "Izi ndichifukwa choti thandizo lodziwika bwino la ergogenic lakhala likugwiritsidwa ntchito ndi othamanga ndi chiyembekezo chakuwongolera kupirira, kuchedwa kutopa, komanso kutsitsa kuchuluka kwa zomwe akuyesa kuchita (momwe mumawonera zovuta kuti zolimbitsa thupi)." Mwachitsanzo, kafukufuku wowerengeka akuwonetsa kuti maubwino a caffeine ndi mphamvu ndi zotulutsa zamagetsi. Bede akuti mlingo woyenera wa caffeine ndi .9 mpaka 1.4 mg pa paundi ya kulemera kwa thupi. Mwachitsanzo, munthu wolemera mapaundi 150 amafunikira pafupifupi 135 mpaka 200 mg wa caffeine pafupi mphindi 20 musanayambe masewera olimbitsa thupi. (FYI, ndizochepa kuposa kapu yaying'ono ya khofi m'malo ambiri odyera.)

Nthambi za Amino Acids (BCAAs): Zosakaniza izi zisanachitike zolimbitsa thupi ndizomanga zomanga thupi ndipo zimapangidwa kuti ziteteze malo ogulitsa glycogen mu minofu (kuti muthe kugwira ntchito nthawi yayitali), ndipo atha kuthandizanso kuchira, atero a Bede. Sayansi imatsimikizira izi: Kafukufuku wina amathandizira ntchito ya BCAA pochira komanso kumanga mphamvu ya anaerobic muscular (kuthekera kwa thupi lanu kupanga mphamvu). Kafukufuku wina adapeza kuti kuwonjezeredwa kwa BCAA kumathandizira kukhalabe ndi magwiridwe antchito. (Beta-alanine, makamaka, imaphatikizidwa muzinthu zambiri zolimbitsa thupi zisanachitike.)

Nitric oxide (NO) Zowonjezera: Mutha kupezanso zowonjezera za nitric oxide pakusakaniza kolimbitsa thupi. (Izi zikhoza kulembedwa pansi pa mayina monga L-arginine, L-citrulline, kapena L-norvaline.) Izi zimathandiza ndi kutuluka kwa magazi ndi kutulutsa michere ndi mpweya ku minofu, akuti Bede. Izi zitha kupangitsa kuti minofu yanu ikhale "yopumputa" komanso kumverera. Kafukufuku wina akuti nitrate yochokera ku madzi a beetroot imatha kupititsa patsogolo kupirira kwamtima komanso nthawi yotopa. Kumbukirani kuti m'malo chowonjezera, inu akhoza ingopita molunjika ku madzi a beet musanakonzekere. Ngakhale kuchuluka komwe mukufunikira kumadalira kukula kwanu, Bede akuwonetsa kuti mukufuna 300 mpaka 500 ml ya madzi kapena pafupifupi 400 mpaka 500 mg ya nitrate supplement. (Nazi zambiri pa nitric oxide ndi momwe mungapezere zambiri popanda Zowonjezera.)

Mapuloteni ndi Creatine: Pomaliza, zomanga thupi (kuphatikiza chilengedwe) ndizokoka kwakukulu kwa omwe amatenga zowonjezera - ngakhale zosowazo sizimayankhidwa nthawi yomweyo. Muli ndi mwayi wopeza mapuloteni mu zowonjezera "zowonjezera" (kapena mapuloteni owongoka) kuposa momwe zimakhalira musanachite masewera olimbitsa thupi, ngakhale ma BCAAs mu pre-Workout supplements amapereka ma protein amino acid. Wayne Westcott, Ph.D., pulofesa wa sayansi ya masewera olimbitsa thupi ku Quincy College, amatchula mapuloteni (pafupifupi magalamu 20 mpaka 25 pasanapite nthawi kapena atangomaliza kumene mphamvu) pothandiza asayansi azimayi kupeza minofu yopepuka komanso kutaya mafuta - ngakhale itha kukhala kudzera pachowonjezera kapena gwero lathunthu la chakudya. Cholengedwa, kumbali inayo, chitha kupezeka muzowonjezera zolimbitsa thupi zisanachitike (kapena kugulitsidwa padera) ndipo zitha kugwiritsidwa ntchito kupititsa patsogolo magwiridwe antchito mwamphamvu, monga kunanenedweratu kale mu bukhuli kuti musalowe ntchito ndipo post-kulimbitsa thupi zowonjezera.

Chifukwa Chake Muyenera Kusamala ndi Zowonjezerapo Zolimbitsa Thupi

Tsopano, tiyeni tikambirane chitetezo. Monga zowonjezera zonse pamsika, zopangira zolimbitsa thupi sizilamulidwa ndi US Food and Drug Administration (FDA). Izi zikutanthauza kuti opanga safunikira kuyesa chitetezo cha malonda. Ndipo kuchuluka kwa zosakaniza zilizonse kumatha kusiyanasiyana phukusi ndi phukusi. (Zokhudzana: Chifukwa Chotani Zakudya Zakudya Izi Zikusintha Maganizo Ake Pa Zowonjezera)

Kusankha mtundu wodziwika bwino - womwe uli ndi sitampu yovomerezedwa ndi munthu wina, monga Njira Zabwino Zopangira kapena sitampu ya GMP, yomwe imatsimikizira kuti chowonjezera pazakudya chili ndi chilichonse chomwe chimachita - ndiyo njira yabwino yodziwira ngati ndinu kupeza mankhwala otetezeka asanayambe kulimbitsa thupi, akutero Bede. Komabe, masitampu awa si 100% opanda pake, ndipo mufunabe kuti muwone mndandanda wazowonjezera kuti muwone ngati chowonjezeracho chisanachitike chimakhala ndi khofiine yambiri kuposa momwe mungathere kapena mndandanda wazosakaniza zomwe simunawonepo kale.

Ngati muli ndi chidwi ndi tiyi kapena khofi, muyenera kukhala osakayikira makamaka zowonjezera mavitamini, akuwonjezera Bede. Zambiri zimakhala ndi kusiyanasiyana kwa zolimbikitsira kuti zikhale zolimbikitsira mphamvu. Kwa anthu ena, izi zingayambitse kugwedezeka, kugunda kwa mtima mofulumira, ndi zotsatira zina zomwe zingakulepheretseni kuchita masewera olimbitsa thupi. Amauzanso makasitomala ake kuti azikhala kutali ndi lalanje lowawa, synephrine, ndi chilichonse chokhala ndi mankhwala ofanana ndi ephedra ndi ephedrine - chophatikiza choletsedwa ndi FDA pakuyambitsa zovuta zina, monga mtima. (Kuti mupeze mndandanda wa zosakaniza zomwe muyenera kuyang'ana, onani tsamba la FDA pazowonjezera zowonjezera.)

Ogwiritsa ntchito akuyang'anitsitsa zomwe zili muzakudya zawo ndi zowonjezera (hi, kudya koyera) ndipo ma brand ena akudziwikiratu ndikuyika patsogolo zopangira zapamwamba ndi zolemba zosavuta kuwerenga. Tengani The Go Life, chowonjezera chopatsa thanzi chomwe chingapangitse kuti mukhale ndi thanzi labwino komanso chidwi chanu, mwachitsanzo: wopanga ma brand komanso woyendetsa njinga wakale, Alex Cesaria, akuti amasamala kwambiri zosakaniza zawo chifukwa ogula akhala akugwirizana ndi zolemba . Cesaria ndi gulu lake nawonso adaganiza zopanga zowonjezerazo mu mawonekedwe a mapiritsi kuti athandizire kuwongolera kuchuluka kwa chilichonse. "Ukatenga ufa, zimakhala zovuta kudziwa ndendende kuchuluka kwa zomwe ukupeza," akutero Cesaria. "Kulankhula kolondola ndi chinthu chomwe timapeza chofunikira."

Njira ina yodzitetezera mukamaganizira zowonjezera: "Osamvera malangizo a ogulitsa m'masitolo owonjezera; anthu awa si akatswiri azakudya," akutero a Torey Armul, R.D.N., katswiri wazamasewera komanso mneneri wa Academy of Nutrition and Dietetics. "Funsani katswiri wazakudya kuti adziwe njira yabwino yopezera zosowa zanu."

Ntchito Yabwino Kwambiri Yachilengedwe? Zakudya Zonse

Mutha kupeza zowonjezera zambiri mu pre-workout zowonjezera - zomwe kafukufuku wasonyeza kuti apititse patsogolo magwiridwe antchito, monga caffeine kapena nitric oxide - muzakudya zenizeni, nawonso. Kuphatikiza apo, ndi zakudya zenizeni izi, mumapezanso zakudya zina zokuthandizani. (Nayi tani yazosankhitsa zisanachitike zolimbitsa thupi.)

"Ndikupangira njira ya 'chakudya choyamba' kwa osewera komanso ochita masewera apamwamba omwe akufuna kuti azilimbitsa thupi," akutero a Armul. "Zakudya zenizeni, osati ufa kapena zowonjezera, ndi zabwino chifukwa zimapereka mitundu yambiri ya macro ndi micronutrients, zimakhala zosavuta kugayidwa, ndipo zimakhala zokoma."

Armul amalimbikitsa kuti zizikhala zosavuta ndi chakudya chokwanira kwa ola limodzi kapena awiri musanalowe kulimbitsa thupi, kuwonetsetsa kuti othamanga opirira amalandira chakudya chambiri ndi ma weightlifters amapeza ma combo ndi mapuloteni. Yang'anani ulusi ndi mafuta, akuchenjeza Armul, chifukwa mumagaya pang'onopang'ono, zomwe zingayambitse kusapeza bwino m'mimba. (Zokhudzana: Zakudya 20 Zomwe Simuyenera Kudya Musanachite Zolimbitsa Thupi)

Ndiye Kodi Muyenera Kuperekanso Pre-Workout Supplement?

Ngati ndinu ochita masewera olimbitsa thupi, mwina simufunikira zowonjezera zolimbitsa thupi. Madzi a beet, mapuloteni azakudya zonse, komanso zinthu zachilengedwe za caffeine monga matcha kapena khofi atha kukupatsirani zabwino zomwe mukuyembekezera mukamayamba kuchita masewera olimbitsa thupi - koma osakhala pachiwopsezo.

Ngati mungasankhe kuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi, fufuzani. "Osangoyang'ana patsamba la malonda kapena tsamba la Amazon kuti mudziwe zambiri," akutero Bede. "Onaninso chilichonse chogwiritsira ntchito kuti muwonetsetse kuti ndichotetezeka, chogwira ntchito, ndikukweza magwiridwe antchito." (Ndipo pamene mukukayika, funsani dokotala kapena katswiri wa zakudya musanatulutse ufa kapena mapiritsi asanayambe kulimbitsa thupi.)

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