Isikhokelo sakho kwi-Pre-and Post-Workout Supplements

Umxholo

• Iiprotheni Powder
• Collagen
• IBeta-Alanine
• Isetyana leAmino Acids (BCAA)
• I-Creatine
• Imixube yangaphambi kokuSebenza
• Ijusi yeCherry Tart
• IGlutamine
• Ioli yeentlanzi
• Uphengululo lwe

Ukuba ukhe wantywila inzwane kwihlabathi elikhulu lezongezelelo zokuzilolonga, uyazi ukuba kukho itoni onokukhetha kuyo. Kwaye ngelixa isongezelelo sisixhobo esiluncedo esinokukunceda ukuba uhlangabezane nesondlo sakho, intsebenzo, kunye neenjongo zobuhle (ingakumbi ukuba, yithi, ulungiselela ukhuphiswano lokwakha umzimba), akusoloko kucace gca ukuba zeziphi izongezo eziyifaneleyo (kwaye ikhuselekile. ) kwaye zeziphi eziyinkcitha-xesha.

"Izongezo azilawulwa yi-FDA, oku kuthetha ukuba akukho mfuneko yovavanyo lomntu wesithathu wokhuseleko," utshilo u-Amy Goodson, R.D., ingcali eqinisekisiweyo yebhodi kwi-dietetics yezemidlalo. Oko kuthetha ukuba ukwenza uphando ngokwakho ngaphambi kwexesha kunye / okanye ukuya ngqo kugqirha wezonyango okanye kugqirha kwizindululo ezithile zebrendi kubalulekile. Kubaluleke ngakumbi ukujonga i-hype ngoku kuba imithombo yeendaba zentlalo yenza izongezo zokwakha umzimba ezifashisayo, iintsini zokukhula kweenwele, iiti "ezibhityileyo", kunye neminye imixube yomlingo ibonakala inomtsalane kwaye isemthethweni. UGoodson ucebisa ngokukhangela izongezo ezimakishwe njenge-NSF eQinisekisiweyo yeMidlalo okanye uKhetho olunolwazi. Okwangoku, oku akuthethi ukuba iziphumo ezijolise kuzo zixhaswa ngokupheleleyo luphando.

Sibuze iingcali zezemidlalo ukondla umzi opheleleyo kulwakhiwo lomzimba oludumileyo kunye nezixhobo zokuzilolonga, into ekufuneka beyenzile, nokuba ingaba ayisiyonto yokwenyani na. Nantsi into ababeyithetha.

Iiprotheni Powder

Yenzelwe ntoni: Ukukhula kwezihlunu

Ibango: Mhlawumbi olona qeqesho luqhelekileyo lokuncedisa kunye nokwakha umzimba, ipowder powder intle kakhulu kuyo yonke le mihla. Ukutya kweprotheyini eyaneleyo kunceda ukwakha, ukulungisa nokugcina izihlunu, ngokutsho kukaRyan Maciel, R.D.N., C.S.C.S.

Ubungqina: "Kukho izifundo ezininzi ezibonisa ukusebenza kunye nokhuseleko lokusebenzisa iiprotheyini," utshilo uMaciel. Nangona zininzi iintlobo ezahlukeneyo, "iprotein yew Whey yeyona ithandwayo kuba inelona nani liphezulu lee-amino acid, ingakumbi i-leucine," ucacisa watsho uGoodson. "Oku kubalulekile kuba uphando luxhasa i-leucine njenge 'switch switch' yokuguqula i-muscle resynthesis kwaye ngaloo ndlela ikhuthaza ukubuyiswa." Ewe kunjalo, i-whey iqulethe ubisi, ngoko ke ukuba awunabisi, i-soy, i-ertyisi, iqanda elimhlophe, irayisi, kunye neprotheni ye-hemp zonke zikhetho ezilungileyo.

Umthamo ocetyiswayo: "I-Academy yeZondlo kunye neDietetics icebisa i-1.2 ukuya kwi-2.0 yeeprotheyini ngokweekhilogram ubunzima bomzimba kubadlali," utshilo uMaciel. Uninzi lwabantu lunokufikelela kwesi sixa seprotein ngokutya kuphela, kodwa ukuba awuyenzi ncam apho, umgubo weprotein kunokuba yinto elungileyo. Kubafazi abaninzi, i-20 ukuya kwi-30 yeeprotheyini kwisidlo yindawo elungileyo yokuqala, ngokukaMaciel. Loo nto ilingana nesikophu esinye sezinto.

Kwaye nangona ihlala icetyiswa ukuba yehle iprotheyini ishukumise i-ASAP emva kokuzilolonga, uphando lwakutsha nje lubonisa ukuba ukubetha iiprotein zakho ezinconyelwayo kwisithuba semini yonke yeyona nto ibaluleke kakhulu. Oko kuthetha ukuba ungafaka umgubo weprotein kumhla wakho nangaliphi na ixesha ukuhlangabezana neemfuno zakho zeprotein yosuku kwaye uvune izibonelelo. (Inxulumene: Eyona Protein Powder yaBasetyhini, ngokweZondlo)

Collagen

Yenzelwe ntoni: Ukwaluphala, impilo edibeneyo

Ibango: "I-Collagen ifumaneka emathanjeni ethu, izihlunu, ulusu kunye nee-tendon," utshilo uMaciel. "I-Collagen yiyona nto ibamba umzimba wethu, ngomqondo. Njengoko sikhula, ukuveliswa kwe-collagen yethu kunciphisa kwaye ngenxa yoko, siqala ukubona iimpawu zokuguga, njengemibimbi." Iyavakala ke into yokuba abantu bacinga ukongeza nge-collagen kunokunceda ukunciphisa isiphumo sokuguga-kwaye kuncede amandla endalo omzimba ukulungisa amalungu, izihlunu kunye neethoni.

Ubungqina: Ngelixa yenye yezona zinto zixhaphakileyo malunga nokuxhaswa okwangoku, ngekhe ufune ukuphuma kwaye uyithenge okwangoku. "Ukuza kuthi ga ngoku, abukho ubungqina obubambekayo bokuba i-collagen supplementation ingacothisa okanye iguqule iziphumo zokuguga," utshilo uMaciel. "Ungcono ngokutya ukutya okunezakha-mzimba okwenziwa ziiproteni ezibhityileyo, iziqhamo, imifuno, ukutya okuziinkozo, kunye namafutha asempilweni, ukomelela, usebenzisa isithintelo selanga ungatshayi." UGoodson uyaqaphela ukuba i-collagen ityebile kwiiprotheyini, ke ukuba ujonge ukongezwa kwesmoothies, iisuphu, okanye okunye ukutya, isongezelelo se-collagen esongezelelekileyo sinokuba lukhetho olufanelekileyo. (Eyeleleneyo: Ngaba kufuneka Wongeze iCollagen kukutya kwakho?)

IBeta-Alanine

Yenzelwe ntoni: Ukusebenza

Ibango: "Inokuphucula umthamo wokuzilolonga kunye nokusebenza ngexesha lokuzilolonga okuphezulu," utshilo uMaciel. "Ngexesha lokuzivocavoca ngamandla, ii-hydrogen ions ziyaqokelelana kwiimisipha zakho, ezinokubangela ukudinwa kwemisipha kwaye zikunciphise isantya. I-Beta-alanine inokunceda ekunciphiseni oku ngokusebenza njenge-buffer yezo ion."

Ubungqina: Mhlawumbi isemthethweni. "I-Beta-alanine inokukufanele ukuthatha xa usenza umthambo ophezulu, kuba uphando lubonakalisile ukuba lunokuphucula ukusebenza," utshilo uMaciel.

Umthamo ocetyiswayo: Kwenye indawo phakathi kwe-2 kunye ne-6 yeegram ngosuku. "Yisebenzise ngokutya ukuze ufunxe ngcono," ucebisa uMaciel. Kwaye iintloko-phezulu: Isiphumo secala eliqhelekileyo kukuziva ubetha. "Ukunciphisa le mpembelelo, zama ukuthatha iidosi ezincinci imini yonke okanye usebenzise ii-capsules zokukhupha ixesha," uyongezelela.

Isetyana leAmino Acids (BCAA)

Yenzelwe yona: Ukusebenza kunye nokubuyisela kwimeko yesiqhelo

Ibango: "Amino acid edityaniswa amasebe ngumthombo wamandla ekwenzeni umthambo kwaye aba ngumthombo wamandla ngakumbi kunyamezelo lomthambo xa iivenkile zecarbohydrate ziphantsi," ucacisa uGoodson. Ukuthabatha ngaphambi nasemva kokuzivocavoca kufuneka kuphuculwe ukusebenza kunye nokunciphisa ukukhathala.

Ubungqina: "Ubungqina abuwaxhasi amabango entengiso avela kubavelisi abongezelelweyo," utshilo uMaciel. "Kungcono ukuba ufumane ii-BCAA zakho kwimithombo yokutya efana nenkuku, inyama yenkomo, intlanzi kunye namaqanda. Kananjalo, ukuba usela iprotein ye-whey, ufumana ii-BCAA ezininzi, ngenxa yoko ukongezwa kunokuba yinkcitho yemali." Oko kwathiwa, ii-BCAAs ziqhele ukusetyenziswa njengezongezelelo zokwakha umzimba kuba zinokubonelela umzimba ngamafutha (kaninzi ngeekhalori ezimbalwa kakhulu) ngexesha lokuzilolonga xa ukwi-calorie deficit. (Idibeneyo: Isikhokelo soKwakha iSondlo kunye nokuLungiselela ukutya)

I-Creatine

Yenzelwe yona: Ukusebenza kunye nokukhula kwemisipha

Ibango: I-creatine igcinwa kwiimisipha zakho kwaye ibonelele ngamandla, ngokukaMaciel. "I-Creatine supplementation yandisa izihlunu zakho zokugcina izihlunu, ezikhokelela ekusebenzeni okuphuculweyo ngexesha lomsebenzi onzima womzimba, njenge-sprinting kunye nokuqeqeshwa kwamandla."

Ubungqina: "I-Creatine yenye yezongezelelo eziphandwe kakhulu ukuza kuthi ga ngoku," utshilo uMaciel. "Kubonakaliswe ukuba ikhuselekile kwaye iyasebenza ekuphuculeni amandla, amandla, kunye nobunzima bomzimba."

Umthamo ocetyiswayo: Iigrama ezintlanu ngosuku lelona dose liqhelekileyo, utshilo uGoodson. Ngelixa abanye abantu benokwenza "isigaba sokulayisha" ngedosi ephezulu kwaye banciphise idosi emva koko, oku akuyomfuneko. "I-Creatine inokukhokelela ekuzuzeni ubunzima kunye nokufumana izihlunu kwabo bayithatha ngokungaguquguqukiyo, ke abo basetyhini bajonge ukunciphisa okanye ukugcina ubunzima kufuneka balumke," uyongeza. Ukuba uzama ukufumana imisipha yamandla, i-aesthetics, okanye ukwakha umzimba, nangona kunjalo, oku kunokuba luncedo kwi-routine yakho.

Imixube yangaphambi kokuSebenza

Yenzelwe ntoni: Ukusebenza

Ibango: Le mixube yenzelwe ukunika amandla amaninzi ekusebenzeni ngcono ngexesha lokuzilolonga.

Ubungqina: "I-powders yangaphambi kokuzilolonga kunye neziselo zonke zenziwe ngokwahluka kancinci ngokusekwe kwi-brand, kodwa uninzi lwe-cocktail ye-carbohydrate, i-caffeine, ezinye ii-amino acid, i-creatine, kunye ne-beta-alanine rhoqo, kwaye ezinye ziqulathe nezinye iivithamini," utsho Goodson. "Ezi ziyilelwe ngokwenene ukunika abantu amandla avela kwi-caffeine kunye ne-carbohydrate, kwaye mhlawumbi zibonelela nge-booster yokusebenza eyongezelelweyo evela kwi-creatine.

Idosi ecetyiswayo: Landela izalathiso zemveliso, kunye ne-caveat enye: "Abantu abane-caffeine okanye abangatyanga nantoni na kufuneka bahlale belumkile xa besebenzisa ezi ntlobo zeemveliso," utshilo uGoodson. (Ngaphezulu apha: Ngaba kufanelekile ukuba uthathe iZibonelelo zoPhambi kokuSebenza?)

Ijusi yeCherry Tart

Yenzelwe yona: Ukuchacha

Ibango: "Ijusi yeart cherry okanye umgubo wesikhumba se-cherry uqulethe uxinzelelo oluphezulu lwee-anthocyanins, i-antioxidant, enokukunceda ukuba uphinde ukhawuleze kwaye ungabi sengozini yokugula kulandela umthambo onzima," ucacisa watsho uMaciel.

Ubungqina: Izifundo zilinganiselwe kodwa ziyathembisa, utshilo uMaciel, kodwa akukho monakalo mkhulu ukwenziwa ngokusela incindi yeziqhamo zendalo, ke akukho sizathu sokuba ungazami oku ukukhawulezisa ukubuyisela kwimeko yesiqhelo.

Idosi ecetyiswayo: I-tart cherries inokutyiwa nokuba yijusi okanye umgubo. Umlinganiselo oye waphononongwa zii-ounces ezisi-8 ukuya kwezili-12 kabini ngosuku kangangeentsuku ezine ukuya kwezintlanu ngaphambi kwesiganeko esinzima, kwanasemva kweentsuku ezimbini ukuya kwezintathu. "Yazi ukuba ijusi yetsheri iseyijusi kwaye inesixa esifanelekileyo seecarbohydrate, ke ngoko abantu basetyhini abafuna ukuhla emzimbeni kufuneka bachaze ezo khalori ukuba bayisebenzisa njenge-post-workout okanye isiselo sokubuyisa," utshilo uGoodson. (Ngakumbi apha: Isicwangciso sakho esipheleleyo sokuBuyisela uMsebenzi)

IGlutamine

Yenzelwe yona: Ukuchacha, ukusebenza, kunye nokukhula kwezihlunu

Ibango: I-Glutamine yi-amino acid esebenza njengomthombo obalulekileyo we-fuel kumzimba wakho. "Kukholelwa ukuba ukuxhaswa kunokunyusa ukunikezelwa komzimba kwe-glutamine, eya kukhawuleza ukubuyiswa, ukwandisa ukukhula kwemisipha, nokuphucula ukusebenza," kusho uMaciel. (Kungenxa yoko le nto yenye yezona zinto zithandwa kakhulu ekwakheni umzimba.)

Ubungqina: Kukho ubungqina obuncinane besayensi bokuxhasa ukuthatha i-glutamine ukuphucula ukusebenza kwezemidlalo, ngokukaMaciel, ngoko ungcono ukuba utsibe le.

Ioli yeentlanzi

Yenzelwe yona: Ukuchacha

Ibango: Kukho izizathu ezimbalwa onokucinga ngokuthatha ioyile yeentlanzi (kubandakanya impilo yentliziyo yakho), kodwa ezinye iimbaleki zifunga ngezinto zokunciphisa ukudumba kwaye ngenxa yoko, ukukhathazeka kwesihlunu.

Ubungqina: "I-oyile yentlanzi ifumana indumiso ngenxa ye-omega-3 fatty acid yayo," utshilo uGoodson. "I-Omega-3s zii-acid ezifanelekileyo ezinokuthi zibe negalelo ekunciphiseni ukudumba kwinqanaba leselula."

Umthamo ocetyiswayo: Iigram ezimbini ukuya kwezine ngosuku zilungile, ngokukaGoodson, nangona ingumbono olungileyo ukujonga nogqirha wakho phambi kokuba uqalise idosi ephezulu. "Unokufumana izibonelelo ngokutya ukutya okufana nesalmon, i-trout, ityhuna, iimbotyi zesoya, i-walnuts kunye namafutha azo," utshilo. (Fumana ulwazi ngakumbi kwesi Sikhokelo sigqibeleleyo se-Omega 3s kunye nee-6s.)

Uphengululo lwe