Kodi Ma Pre-Workout Supplements Ndiabwino kapena Oipa Kwa Inu?

Zamkati

• Kodi pre-Workout zowonjezera ndi chiyani?
• Zosakaniza zina zimatha kupititsa patsogolo masewera othamanga
• Zoyambitsa za nitric oxide
• Kafeini
• Chilengedwe
• Zowonongeka zazomwe zisanachitike zowonjezera masewera olimbitsa thupi
• Zokometsera zokometsera ndi mowa wa shuga
• Kafeini wambiri
• Zowonjezera zabwino ndi chitetezo
• Kodi muyenera kutenga zowonjezeretsa zolimbitsa thupi?
• Mfundo yofunika

Zowonjezera zolimbitsa thupi zakhala zikudziwika kwambiri.

Othandizira amadzinenera kuti atha kukhala athanzi ndikukupatsani mphamvu zomwe mungafune kuti muthe kuchita zolimbitsa thupi.

Komabe, akatswiri ambiri amati ndiwowopsa ndipo ndi osafunikira.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya zolimbitsa thupi zisanachitike, kuphatikiza ngati zili zabwino kapena zoipa pa thanzi lanu.

Kodi pre-Workout zowonjezera ndi chiyani?

Ma pre-Workout supplements - omwe nthawi zina amatchedwa "pre-workout" - ndizinthu zopangira zakudya zingapo zomwe zimapangidwa kuti zikulitse mphamvu ndi masewera othamanga.

Amakhala ndi ufa womwe mumasakaniza m'madzi ndikumwa musanachite masewera olimbitsa thupi.

Ngakhale njira zowerengeka zilipo, pamakhala zosasinthasintha pang'ono pamagwiritsidwe. Amino acid, mavitamini B, caffeine, creatine, ndi zotsekemera zopangira nthawi zambiri zimaphatikizidwa, koma zochuluka zimasiyana mosiyanasiyana kutengera mtundu.

Zolimbitsa thupi zisanachitike, zomwe zimakhala ndi ufa komanso zosakanikirana ndi madzi, zimalengezedwa kuti zikwaniritse masewera othamanga komanso mphamvu musanachite masewera olimbitsa thupi. Komabe, palibe mndandanda wa zosakaniza.

Zosakaniza zina zimatha kupititsa patsogolo masewera othamanga

Kafufuzidwe pazothandiza zama pre-Workout zowonjezera ndizochepa. Komabe, kafukufuku wina akuwonetsa kuti zosakaniza zina zitha kupindulitsa masewera ().

Zoyambitsa za nitric oxide

Nitric oxide ndi gawo lomwe thupi lanu limatulutsa mwachilengedwe kuti musangalatse mitsempha yamagazi ndikusintha magazi.

Zina mwazinthu zomwe thupi lanu limagwiritsa ntchito kupanga nitric oxide zimaphatikizidwa muzowonjezera zolimbitsa thupi. Izi zimaphatikizapo L-arginine, L-citrulline, komanso magwero azakudya zama nitrate, monga madzi a beetroot ().

Kafukufuku wocheperako akuwonetsa kuti kuwonjezera ndi izi kumathandizira kupititsa patsogolo mpweya ndi michere ku minofu yanu, zomwe zitha kupititsa patsogolo masewera othamanga ().

Komabe, popeza kafukufuku wambiri wopezeka pa nitric oxide amayang'ana kwambiri anyamata, sizikudziwika ngati zotsatirazi zikugwiranso ntchito kumagulu ena. Kafufuzidwe kena kofunikira.

Kafeini

Caffeine imagwiritsidwa ntchito pafupipafupi pama pre-Workout zowonjezera kuti ziwonjezere mphamvu ndikuwunika.

Chimodzi mwazinthu zotchuka kwambiri, caffeine imathandizira kuti munthu azikhala watcheru, azikumbukira, kuchita masewera olimbitsa thupi, komanso kuwotcha mafuta (,).

Chilengedwe

Creatine ndi mankhwala omwe amapangidwa mwachilengedwe mthupi lanu. Imasungidwa makamaka mu mafupa am'mafupa, momwe imathandizira pakupanga mphamvu ndi mphamvu yamphamvu ().

Nthawi zambiri zimaphatikizidwa m'mafomu asanachitike zolimbitsa thupi komanso kugulitsidwa ngati chowonjezera chokha. Ndiwodziwika bwino makamaka pakati pa olimbikitsa zolimbitsa thupi, olimbitsa thupi, ndi othamanga ena amphamvu.

Kafukufuku akuwonetsa kuti kuwonjezera ndi cholengedwa kumatha kukulitsa kusungidwa kwa thupi lanu m'chigawochi, potero kumathandizira kukonza nthawi yakuchira, minofu, mphamvu, komanso kuchita masewera olimbitsa thupi ().

Zina mwa zinthu zomwe zimayambitsa masewera olimbitsa thupi asanapange masewera olimbitsa thupi, monga creatine, caffeine, ndi zotsogola za nitric oxide, zawonetsedwa kuti zithandizira masewera othamanga.

Zowonongeka zazomwe zisanachitike zowonjezera masewera olimbitsa thupi

Ngakhale zowonjezera zowonjezera zolimbitsa thupi nthawi zambiri zimakhala zotetezeka, sizikhala zowopsa kwathunthu ().

Ngati mukuganiza zowonjezerapo kuntchito yanu yolimbitsa thupi, onetsetsani kuti mukuganiza kaye zovuta zawo poyamba.

Zokometsera zokometsera ndi mowa wa shuga

Zowonjezera zolimbitsa thupi nthawi zambiri zimakhala ndi zotsekemera kapena zotsekemera za shuga.

Ngakhale zimakometsa kununkhira popanda kuwonjezera zonenepetsa, zotsekemera zina zimatha kupweteketsa m'mimba komanso kusokoneza anthu ena.

Makamaka, kumwa kwambiri shuga kumatha kuyambitsa zizindikilo zosasangalatsa, monga gasi, kuphulika, ndi kutsegula m'mimba - zonse zomwe zimatha kusokoneza kulimbitsa thupi kwanu ().

Anthu ena amafotokoza momwe zimakhalira m'mimba mukamadya zotsekemera monga sucralose. Komabe, zizindikiro zotere sizinatsimikizidwe mwasayansi ().

Mungafune kupewa mafomula asanakonzekere omwe ali ndi zotsekemera zambiri. Kupanda kutero, yesani pang'ono pang'ono kuti muwone momwe mumalolera.

Kafeini wambiri

Gawo lalikulu lolimbikitsira mphamvu pazowonjezera zambiri zisanachitike zolimbitsa thupi ndi caffeine.

Kudya mopitirira muyeso kwa izi kumatha kubweretsa zovuta, monga kuthamanga kwa magazi, kugona mokwanira, komanso nkhawa ().

Mitundu yambiri yopangira masewera olimbitsa thupi imakhala ndi tiyi kapena tiyi kapena khofi wambiri momwe mungapezere makapu 1-2 (240-475 ml) a khofi, koma ngati mukupezanso mankhwalawa tsiku lina, zingakhale zosavuta amadya mwangozi kwambiri.

Zowonjezera zabwino ndi chitetezo

M'mayiko ena, kuphatikiza United States, zowonjezera zowonjezera sizimayikidwa moyenerera. Chifukwa chake, zolemba pazogulitsa zitha kukhala zolondola kapena zosocheretsa.

Ngati chitetezo chowonjezera ndi mtundu wake zasokonekera, mutha kumwa mosazindikira zinthu zoletsedwa kapena kuchuluka kwa mankhwala enaake).

Kuti muwonetsetse chitetezo, ingogulani zowonjezera zomwe zayesedwa ndi wina, monga NSF International kapena USP.

Zosakaniza zina mu pre-zolimbitsa thupi zowonjezera zimatha kubweretsa zovuta. Nthawi zonse muziyang'ana chizindikiro chake musanagule ndikusankha zinthu zoyesedwa ndi wina.

Kodi muyenera kutenga zowonjezeretsa zolimbitsa thupi?

Njira zokonzekereratu sizikhala za aliyense.

Ngati nthawi zambiri mumakhala opanda mphamvu kapena mumavutika kuchita masewera olimbitsa thupi, simuyenera kungogwiritsa ntchito zowonjezera mavitamini.

Kutsekemera kokwanira, kugona, ndi zakudya ndizofunikira pazochita zilizonse zolimbitsa thupi kuti muchepetse mphamvu zanu ndikuthandizira kukonza minofu yanu.

Kuphatikiza apo, kusiyanasiyana kwa zosakaniza zama pre-Workout zowonjezera kumapangitsa kukhala kovuta kudziwa kuti ndi zothandiza bwanji.

Zitha kukhalanso zodula - ndipo kafukufuku sanawatsimikizire kuti ndi othandiza kuposa zakudya zonse zomwe zimapatsa zakudya zomwezo. Mwachitsanzo, nthochi ndi chikho cha khofi ndi njira yoyenera, yotsika mtengo, komanso yopezeka popititsa patsogolo masewera olimbitsa thupi.

Izi zati, ngati mungapeze kuti mafomulowa asanachitike, palibe chifukwa choti muyimire. Ingokumbukirani zosakaniza zawo ndi kuchuluka kwanu.

Kafukufuku samawonetsa kuti zowonjezera zowonjezera zolimbitsa thupi kuti zitheke. Makamaka, sangasinthe chakudya chamagulu, kugona mokwanira, komanso kuthirira madzi okwanira. Ngati mukufuna kugwiritsa ntchito imodzi, khalani osamala pazipangizo zake ndi zomwe mumadya.

Mfundo yofunika

Ma pre-Workout othandizira makamaka amagwiritsidwa ntchito kupititsa patsogolo magwiridwe antchito ndi mphamvu, koma kafukufuku samabweza zopindulitsa zawo zambiri.

Ngakhale zosakaniza zina zitha kukulitsa zotsatira zanu, palibe chilinganizo chovomerezeka ndi zovuta zingapo zomwe zingachitike.

Kuti mupititse patsogolo kulimbitsa thupi kwanu, sankhani zakudya zopatsa thanzi, zopatsa mphamvu monga nthochi ndi khofi m'malo mwake.

Komabe, ngati mungakonde kutenga chilinganizo choyambirira musanachite masewera olimbitsa thupi, ndibwino kuti muwone zosakaniza zake ndikusankha zowonjezera zomwe zatsimikiziridwa ndi munthu wina.

Koposa zonse, onetsetsani kuti mukudya chakudya choyenera, madzi ambiri, ndi kugona mokwanira.