Ngaba kufanelekile ukuba ube uthatha iZibonelelo zoPhambi kokuSebenza?

Umxholo

• Xa iSupplement Pre-Workout ingakunika ukomeleza
• Kutheni kufuneka ukhathalele iziXhobo zangaphambi kokuSebenza
• Okona kulungileyo "kweNdalo" Phambi kokuzilolonga? Ukutya okupheleleyo
• Ngaba kufuneka uthathe isiBonelelo sangaphambi kokuSebenza?
• Uphengululo lwe

Usenokuba uvile abahlobo bakho be-CrossFit okanye be-HIIT beklasi bebhekisa ekwehliseni ezinye "zangaphambili" ngaphambi kokuba babethe ijim. Okanye mhlawumbi uzibonile iinkampani zentengiso zeemveliso ezenzelwe ukukunika amandla ngokubila okunzima. Ezi zongezelelo zangaphambi kokuzilolonga ziye zafumana umphunga kutshanje, njengoko abantu abaninzi befumana amandla abo.

Ngenxa yokwanda kokuthandwa, ngakumbi isayensi ijonge kwizibonelelo kwaye ingaba le mixube yangaphambi kokuzilolonga inomvuzo olungileyo ekusebenzeni. Naso nasiphi na isongezelelo, nangona kunjalo, kunokubakho imingcipheko ethile. Ngaphambili, iingcali zihambisa ngokupheleleyo ~ scoop ~ kwimigubo yangaphambi kokuzilolonga kunye neepilisi.

Xa iSupplement Pre-Workout ingakunika ukomeleza

Inzululwazi ibonelela ngophando oluphikisanayo malunga nokuba izongezo zokuzilolonga zangaphambi kokuzilolonga ziyayiphucula intsebenzo, kwaye uninzi lwezifundo (kwicala elilungileyo nelibi) lubandakanya amaqela amancinane ovavanyo.Olunye uphononongo lufumanise ukuba ngelixa abathathi-nxaxheba baxela amandla aphezulu kunye noxinzelelo, umvuzo obonakalayo wawusilela. Ngeli xesha, olunye uphando lubonise amandla angcono, kunye nokunyuka kokunyamezela kwemisipha kunye nomthamo we-anaerobic.

Olona phando lugqwesileyo lujolise kwizithako zomntu ngamnye, kunokuba i-combo iza kwisongezelelo esiqhelekileyo sangaphambi kokuzilolonga.

Ikhafeyini: Esona sithako sixhaphakileyo ekusebenzeni kwangaphambili yi-caffeine, utshilo uPam Bede, R.D. "Kungenxa yokuba olu ncedo luqhelekileyo lwe-ergogenic lusetyenzisiwe ziimbaleki ezinethemba lokuphucula unyamezelo, ukulibazisa ukudinwa, kunye nokunciphisa izinga lokuzilolonga okucingelwayo (kunzima kangakanani ukubona ukuba ukuzilolonga kuya kuba)." Umzekelo, uphononongo oluninzi lubonisa ukuba kukho izibonelelo zecaffeine kumandla nakwiziphumo zamandla. U-Bede uthi idosi efanelekileyo ye-caffeine yi-.9 ukuya kwi-1.4 mg ngeponti yobunzima bomzimba. Umzekelo, umntu 150-ponti uya kufuna malunga 135 ukuba 200 mg of caffeine malunga 20 imizuzu phambi kokuba imithambo. (FYI, ingaphantsi kwekomityi encinci yekofu kwiindawo ezininzi zokutyela.)

Isetyana leAmino Acids (BCAAs): Ezi zithako ezidumileyo zangaphambi kokuzilolonga ziyibhloko zeprotheyini kwaye zenzelwe ukukhusela izitolo ze-glycogen kwiimisipha (ukuze ukwazi ukusebenza ixesha elide), kwaye zinokunceda ekubuyiseleni, utshilo uBede. Inzululwazi iyayixhasa le nto: Olunye uphononongo luxhasa indima ye-BCAA ekubuyiseleni kunye nasekwakhiweni kwamandla emisipha ye-anaerobic (amandla omzimba wakho wokuvelisa amandla). Olunye uphando lufumanise ukuba ukongezwa kwe-BCAA kunceda ekugcineni ukusebenza kwemisipha. (I-Beta-alanine, ngokukodwa, ibandakanyiwe kwiimveliso ezininzi zangaphambi kokuzilolonga.)

Izincedisi zeNitric oxide (NO): Unokufumana kwakhona i-nitric oxide boosters kumxube wangaphambi kokuzilolonga. (Ezi zinokudweliswa phantsi kwamagama anje nge-L-arginine, L-citrulline, okanye L-norvaline.) Ezi zinceda ngokuhamba kwegazi kunye nokuhambisa izondlo kunye neoksijini kwimisipha, utshilo uBede. Oku kunokuba negalelo ekunikeni izihlunu zakho "i-pumped up" inkangeleko kunye nemvakalelo. Olunye uphononongo lophando luthi i-nitrate evela kwijusi ye-beetroot inokuphucula ukunyamezeleka kwe-cardio kunye nexesha lokudinwa. Gcina ukhumbula ukuba endaweni yokongeza, wena unako vele uye ngqo kwijusi ye-beet ngaphambi kokuzilolonga. Nangona inani elichanekileyo olidingayo lixhomekeke kubungakanani bakho, uBede ucebisa ukuba ujolise kwi-300 ukuya kwi-500 mL yejusi okanye malunga ne-400 ukuya kwi-500 mg ye-nitrate supplement. (Nantsi ngakumbi nge-nitric oxide kunye nendlela yokufumana ngakumbi ngaphandle izongezo.)

Iiprotheni kunye ne-Creatine: Okokugqibela, iprotein (kubandakanya i-creatine) ngumzobo omkhulu kubathathi-nkxaso abaninzi-nangona loo mfuno ingahlali ijongiwe kwimveliso yangaphambi kokuzilolonga. Unokufumana iprotheyini kwizongezo "zokubuyisela" (okanye umgubo weprotheyini othe ngqo) kunemixube yangaphambi kokuzilolonga, nangona ii-BCAAs kwizongezelelo zangaphambi kokuzilolonga zibonelela ngeprotein-building amino acids. UWayne Westcott, Ph.D., unjingalwazi wezenzululwazi eQuincy College, ubiza iprotein (malunga nama-20 ukuya kuma-25 amagremu nje ngaphambi okanye nje emva kweseshoni yamandla) ekuncedeni abasetyhini ukuba bafumane ubunzima bemisipha kwaye balahle amanqatha omzimba- nangona kunjalo Unokudlula okanye ufumane ukutya kwindawo yonke. I-Creatine, kwelinye icala, inokufumaneka kwezinye izongezo zangaphambi kokuzilolonga (okanye ithengiswe ngokwahlukeneyo) kwaye inokusetyenziselwa ukuphucula ukusebenza ngexesha lokuqina kakhulu, njengoko bekuxeliwe ngaphambili kwesi sikhokelo sangaphambi kokuzilolonga kwaye izongezo zasemva kokuzilolonga.

Kutheni kufuneka ukhathalele iziXhobo zangaphambi kokuSebenza

Ngoku, masithethe ngokhuseleko. Njengazo zonke izongezo kwintengiso, iimveliso zangaphambi kokuzilolonga azilawulwa yiU.S.Ukutya kunye noLawulo lweeDrug (FDA). Oko kuthetha ukuba abavelisi abadingi kuvavanya ukhuseleko lwemveliso ethile. Kwaye isixa sesithako ngasinye sinokwahluka kwiphakheji ukuya kwiphakheji. (Idibeneyo: Kutheni le Dietitian iguqula ukujonga kwakhe kwizixhobo zokuncedisa)

Ukukhetha uphawu oluhloniphekileyo-olunesitampu semvume esivela kumntu wesithathu, njengeZinto eziLungileyo zokuThengisa okanye isitampu se-GMP, esiqinisekisa ukuba isongezelelo sokutya siqulathe yonke into eyenzayo-yindlela elungileyo yokwazi ukuba ukufumana imveliso ekhuselekileyo yaphambi kokuzilolonga, utshilo uBede. Nangona kunjalo, ezi zitampu azikho i-100 yepesenti yobudenge, kwaye uya kufuna ukujonga uluhlu lwezithako ukuze uqaphele ukuba isongezelelo sangaphambi kokuzilolonga sine-caffeine eninzi kunokuba ungakwazi ukuyiphatha okanye uluhlu olude lwezithako ongazange ulubone ngaphambili.

Ukuba unovakalelo kwi-caffeine, kuya kufuneka ulithandabuze ngakumbi izongezo zangaphambi kokuzilolonga, wongeza uBede. Uninzi luqulathe ukwahluka kwesikhuthazi ukubonelela ngokwandisa amandla. Abanye abantu, oku kunokubangela ukugungqa, ukubetha kwentliziyo ngokukhawuleza, kunye nezinye iziphumo ezinokuthi zithintele ukuzilolonga kwakho. Kwakhona uxelela abathengi bakhe ukuba bahlale kude neorenji ekrakra, i-synephrine, kunye nantoni na eyenziwe ngemichiza efana ne-ephedra kunye ne-ephedrine - isithako esivaliweyo yi-FDA ngokubangela iziphumo ezibi kakhulu, ezifana neemeko zentliziyo. (Uluhlu lwezithako ekufuneka uzijongile, jonga iphepha le-FDA kwizithako zokuncedisa.)

Abathengi bahoya kakhulu oko bakukutya kwabo kunye nezongezo zabo (hi, ukutya okucocekileyo) kwaye ezinye iibrendi zithathela ingqalelo kwaye zibeka phambili izinto eziphambili kunye neelebheli ekulula ukuzifunda. Thatha i-Go Life, isongezelelo sesondlo esijolise ekuphuculeni ukusebenza kwakho komzimba kunye nokugxila kwengqondo, umzekelo: umseki we-brand kunye nowayesakuba ngumkhweli webhayisikile, u-Alex Cesaria, uthi banikela ingqalelo ekhethekileyo kwizithako zabo kuba abathengi baye bahambelana kakhulu neelebhile zemveliso. . UCesaria kunye neqela lakhe nabo bagqibe ekubeni benze isongezelelo sabo kwifomu yepilisi ukunceda ukulawula isixa sesithako ngasinye. “Xa ukha umgubo, kunzima ukwazi ukuba ufumana malini na,” utshilo uCesaria. "Unikezelo oluchanekileyo yinto esiyifumana ibalulekile."

Olunye ukhuseleko xa ucinga ngezongezo: "Sukuthatha ingcebiso yabathengisi kwiivenkile ezincedisayo; aba bantu abaziingcali kwezesondlo," utshilo uTorey Armul, R.D.N., ingcali kwezemidlalo kunye nesithethi seAkhademi yeZondlo kunye neDietetics. "Dibana nengcali yokutya okutyikityiweyo ukwenza isicwangciso sepetroli esikhuselekileyo, esisebenzayo nesilungiselelwe ukuhlangabezana neemfuno zakho."

Okona kulungileyo "kweNdalo" Phambi kokuzilolonga? Ukutya okupheleleyo

Unokufumana uninzi lwezithako kwizongezelelo zangaphambi kokuzilolonga-ezo ziboniswe luphando ukuphucula ukusebenza, ezinje nge-caffeine okanye i-nitric oxide- kukutya okwenyani, nako. Kwaye kunye nokutya okwenyani, ufumana nezinye izondlo-ezilungileyo kuwe. (Nazi iitoni zokhetho lokuzilolonga ngaphambi kokuzilolonga.)

"Ndicebisa indlela 'yokutya kuqala' kubo bobabini iimbaleki zokuzonwabisa kunye nabantu abakumgangatho ophezulu abafuna ukuqinisa ukusebenza kwabo, utshilo u-Armul. "Ukutya okwenyani, kunokuba i-powders okanye i-supplements, zilungile kuba zinika ezona ntlobo zibalaseleyo zemicro kunye nemicronutrients, zithande ukuba lula ukugaya, kwaye ziyathandeka."

U-Armul uncoma ukuyigcina ilula kunye ne-snack enye ukuya kwiiyure ezimbini ngaphambi kokuzilolonga, ukuqinisekisa ukuba iimbaleki zonyamezelo zifumana i-carbohydrates enzima kunye ne-weightlifters bafumana i-combo ye-carbs kunye neprotheni. Bukela ifayibha kunye namafutha, ilumkisa iArmul, njengoko uya kukwetyisa ezo zicothayo, ezinokuthi zikhokelele ekunganeliseki kokwetyisa. (Idibeneyo: Ukutya okungama-20 akufuneki Ukukutya Phambi kokuzilolonga)

Ngaba kufuneka uthathe isiBonelelo sangaphambi kokuSebenza?

Ukuba ungumntu ozilolongayo, mhlawumbi awufuni isongezelelo saphambi kokuzilolonga. Ijusi ye-Beet, iprotheyini yokutya okugcweleyo, kunye nemithombo yecaffeine yendalo enje nge-matcha okanye ikofu inokubonelela ngezibonelelo ozijongileyo ukufezekisa xa uthatha indawo yangaphambi kokuzilolonga-kodwa ngaphandle komngcipheko.

Ukuba ukhetha ukuthatha i-pick-me-up pre-workout, yenza uphando lwakho. Sukujika nje uye kwiwebhusayithi okanye kwimveliso yeAmazon ukuze ufumane ulwazi, utshilo uBede. "Jonga ngenene kwisithako ngasinye ukuqinisekisa ukuba sikhuselekile, siyasebenza, kwaye siyakuphucula ukusebenza kwakho." (Kwaye xa uthandabuza, qhagamshelana nogqirha okanye ingcali yokutya ngaphambi kokuba ukhuphe nayiphi na i powders okanye iipilisi zangaphambi kokuzilolonga.)

Uphengululo lwe