Iziphumo ezi-5 zecala lezixhobo zangaphambi kokuSebenza

Umxholo

• 1. Ngamana unokukwenza uzive ujittery
• Iindlela zokunciphisa iziphumo ebezingalindelekanga
• 2. Inokonyusa ukugcinwa kwamanzi
• Iindlela zokunciphisa iziphumo ebezingalindelekanga
• 3. Isenokubangela iimpendulo ezimnene
• Iindlela zokunciphisa iziphumo ebezingalindelekanga
• 4. Inokubangela ukuphazamiseka kokugaya ukutya
• Iindlela zokunciphisa iziphumo ebezingalindelekanga
• 5. Isenokubangela iintloko
• Iindlela zokunciphisa iziphumo ebezingalindelekanga
• Ngaba kufuneka usebenzise izongezo zangaphambi kokuzilolonga?
• Umgca wezantsi

Ukunyusa amanqanaba ombane kunye nokusebenza ngexesha lokuzilolonga, abantu abaninzi babhenela kwizongezelelo zangaphambi kokuzilolonga.

Ezi fomyula ngokubanzi zinomxube onambithekileyo wezithako ezininzi, nganye inendima ethile ekuphuculeni ukusebenza.

Nangona kunjalo, abanye abantu bafumana iziphumo ebezingalindelekanga emva kokuba bezithathile.

Nazi iziphumo ezi-5 zezongezelelo zangaphambi kokuzilolonga-kunye neengcebiso malunga nendlela yokuziphepha.

1. Ngamana unokukwenza uzive ujittery

I-Caffeine yenye yezona zinto ziphambili kwizongezelelo zangaphambi kokuzilolonga.

Esi sikhuthazo sibonisiwe sonyusa amandla emisipha kunye nokuphuma ngexesha lokuzilolonga ngelixa kunciphisa ukudinwa (,,).

Kwithiyori, icaffeine ikuvumela ukuba ufumane okungakumbi kulolukhetho olunikiweyo.

Nangona kunjalo, icaffeine ineempembelelo ezininzi ezinokubakho, ngakumbi ukuba utya kakhulu. Oku kubandakanya ukuqaqanjelwa sisisu, isicaphucaphu, ukonyuka kwentliziyo, ukozela, intloko ebuhlungu, unxunguphalo, nokuba majita okanye ukungazoli ().

Ngaphezulu, izinto ezininzi zangaphambi kokuzilolonga zongeza iipakethi eziphezulu ukuya kuthi ga kwi-500 mg ye-caffeine ngokusebenza. Ukuhambisa ubungakanani ngokwesiqhelo ukusuka kwi-0.35-1 i-ounce (10-30 gram).

Xa kuthelekiswa, 1 indebe (240 ml) yekofu iqulethe i-95 mg kuphela.

Iindlela zokunciphisa iziphumo ebezingalindelekanga

I-caffeine dosing ikhethwe ngokukodwa, njengoko abanye abantu beyinyamezela bhetele kunabanye.

Eyona ndlela yokunciphisa iziphumo ebezingalindelekanga kukuqala ngethamo elincinci le-caffeine pre-workout eyongezelelweyo, ukwandisa kancinci idosi yakho ukuze ubone ukuba unganyamezela ntoni.

Khumbula ukuba kungcono ukunqanda icaffeine ubuncinci iiyure ezi-6 ngaphambi kokulala ukunceda ukuthintela ukungalali ().

Ewe unokukhetha izongezo zangaphambi kokuzilolonga ngaphandle kwecaffeine.

Isishwankathelo Uya kufumana i-caffeine kuninzi lwezincedisi zangaphambi kokuzilolonga, kodwa oku kukhuthazayo kunokubangela ukonwaba, unxunguphalo, kunye nokunyuka kwentliziyo. Ukuba ufumana iziphumo ebezingalindelekanga, zama idosi encinci ukubona ukuba uphendula njani umzimba wakho.

2. Inokonyusa ukugcinwa kwamanzi

Esinye isithako esithandwayo kwiifomula ezininzi zangaphambi kokuzilolonga kukudala.

Kubonakalisiwe ukonyusa umthamo wokuzilolonga ngamandla kunye nokuzuza komzimba ubunzima bomzimba ().

Ngelixa ihlala iyinxalenye yesongezelelo sangaphambi kokuzilolonga, i-creatine inokuthathwa iyodwa.

Iziphumo ebezingalindelekanga eziphambili ezinxulunyaniswa nokudalwa zinobulali kodwa zibandakanya ukugcinwa kwamanzi, ukuqunjelwa, ukuzuza ubunzima, kunye nemicimbi yokwetyisa.

Iindlela zokunciphisa iziphumo ebezingalindelekanga

Ngaphandle kweziphumo ebezingalindelekanga, i-creatine ibonakaliswe ukuba ikhuseleke ngokukodwa (,).

Ungazinciphisa naziphi na iimpawu ezibi ngokuqinisekisa iidosi efanelekileyo.

I-creatine idosiwe ngenqanaba lokulayisha le-4 scoops (20 gram) ngemini ubuncinci iintsuku ezi-3, zilandelwe yidosi ye-3-5 yeegram zemihla ngemihla.

Le ndlela ibonelela ngezibonelelo ezikhawulezayo- kodwa inamandla aphezulu okubangela imiba yokwetyisa kunye nokuqunjelwa ().

Ngenye indlela, ungathatha idosi enye yemihla ngemihla ye-3-6 gram ukuba uzimisele ukulinda iiveki ezi-3-4 ukuze ufumane amava. Olu khetho lubhetele kakhulu ukuba ufuna ukunqanda iziphumo ebezingalindelekanga ezinjengokuqunjelwa, ngakumbi abo banesisu esibuthathaka ().

Ngokukodwa, kunokuba nzima ukunqanda ukutyeba okuphakathi komndilili we-2-6 yeephawundi (1-3 kg) ngelixa uthatha i-creatine Oku ikakhulu kungenxa yokonyuka kokugcinwa kwamanzi kwiimisipha zakho ().

Isishwankathelo Eyona ndlela ilula yokuphepha iziphumo ebezingalindelekanga ezinobumnene kukuthatha idosi ezincinci zemihla ngemihla endaweni yokwenza isigaba sokulayisha.

3. Isenokubangela iimpendulo ezimnene

Izithako ezibini ezongezelelekileyo kwizongezelelo ezininzi zangaphambi kokuzilolonga zi-beta alanine kunye ne-niacin (ivithamini B3).

I-Beta alanine yi-amino acid eyehlisa i-asidi kwiimisipha zakho ngexesha lokuzilolonga, ezinokukunceda ugcine ukuzilolonga kwakho ixesha elide.

Ukutsalwa kwi-4-6 gram ngosuku, kuye kwaboniswa ukwandisa ukusebenza komthambo kunye nokunciphisa ukudinwa kwimithambo ephezulu yokuqina kwemizuzu eyi-1-4 (,).

Nangona kunjalo, esi sithako sinokubangela i-paresthesia, ukurhawuzelela ukubetha ezandleni nasezinyaweni. Ngelixa yinkqubo yovalo engenabungozi, abanye abantu banokukufumanisa kungonwabanga ().

Esinye isithako esinee-downsides ezincinci yi-niacin, ebandakanyiweyo kwizongezo ezininzi zangaphambi kokuzilolonga kwiziphumo zokucoca ulusu. Kwiidosi eziphezulu ze-500 mg okanye nangaphezulu, kunokubangela ukukhawuleza kwegazi kumphezulu wolusu lwakho, okukhokelela kwiimpawu ezibomvu ().

Ngelixa i-niacin ikwadlala indima ebalulekileyo kwimetabolism yamandla, ukongeza kuyo kungenzeka kunganikezeli ngezibonelelo ezongezelelweyo ukuba usebenzisa ukutya okunesondlo ().

Iindlela zokunciphisa iziphumo ebezingalindelekanga

Eyona ndlela isebenzayo yokunciphisa ukurhawuzelela okunxulunyaniswa ne-beta alanine kukwahlula idosi yemihla ngemihla ye-4-6-gram kwiidosi ezi-2 ezahlukeneyo ze-2-3 yeegramu nganye. Ngenye indlela, ungathenga iifomula zokukhutshwa okuzinzileyo okuthintela oku kungasebenzi ().

Okwangoku, ukugcina idosi yakho ye-niacin ukuya ngaphantsi kwama-500 mg kunokuthintela i-niacin flush. Unokuthenga iimveliso ezingenanto ye-niacin. Qiniseka ukuba ujonga izithako ezikwileyibhile ().

Isishwankathelo I-Beta alanine kunye ne-niacin zizinto ezimbini eziqhelekileyo kwifomula zangaphambi kokuzilolonga ezinokubangela ukurhawuzelela kunye nokugungxula ulusu, ngokwahlukeneyo. Unokuyithintela le miphumo mibi ngokwahlula okanye ukunciphisa iidosi zakho- okanye ukhethe iimveliso ngaphandle kwezi khompawundi.

4. Inokubangela ukuphazamiseka kokugaya ukutya

Izinto ezininzi ezenziwayo ngaphambi kokuzilolonga zinokubangela ukucaphuka kokugaya ukutya.

Oku kubandakanya i-sodium bicarbonate, i-magnesium, i-creatine, kunye ne-caffeine.

Isodium bicarbonate inokubangela iingxaki xa isetyenziswe kwi-91-227 mg ngeponti nganye yesisindo somzimba (200-500 mg nge-kg). Nangona kunjalo, uninzi lwezincedisi zangaphambi kokuzilolonga aziqulathanga oku ().

I-Magnesium, kwelinye icala, inokuba nefuthe le-laxative-ngakumbi ngohlobo lwe-magnesium citrate. Ke, ukuthatha kakhulu kunokubangela urhudo ().

Into enomdla kukuba, ukusebenzisa amanzi amancinci kakhulu xa uxuba izongezo zangaphambi kokuzilolonga kusenokucaphukisa nokwetyisa kwakho. Ulwelo oluxineneyo lunokukhokelela kurhudo ().

Iindlela zokunciphisa iziphumo ebezingalindelekanga

Ukuxuba isongezelelo sakho sangaphambi kokuzilolonga kunye nee-ounces eziyi-8-12 (240-350 ml) zamanzi kunokunciphisa iziphumo ebezingalindelekanga.

Njengoko kunzima ukufumanisa ukuba sesiphi isithako esibangela imiba yokugaya ukutya, unokufuna ukuzama iifomula ezahlukeneyo zangaphambi kokuzilolonga de ufumane enye onokuyinyamezela.

Isishwankathelo Izinto ezininzi ezincedisayo ngaphambi kokuzilolonga zinokubangela imiba yokugaya ukutya kwabanye abantu. Ukuzixuba ngamanzi aneleyo kunokunciphisa ezi ziphumo.

5. Isenokubangela iintloko

I-Citrulline, eyongezwa kwezinye izongezo zangaphambi kokuzilolonga, yenzelwe ukwandisa ukuhamba kwegazi kwiimisipha zakho ngexesha lokuzilolonga, okukhokelela ekwakheni izihlunu.

Le amino acid isebenza ngokwandisa amanqanaba e-nitric oxide egazini lakho ().

Umthamo ocetyiswayo we-citrulline malate, uhlobo oluqhelekileyo lwesi sithako, zi-6-8 gram - nangona uninzi lwezinto ezenziwayo ngaphambi kokuzilolonga zinikezela ngexabiso elincinci kwaye zinokungaboneleli ngezibonelelo ezinokubakho.

Gcina ukhumbula ukuba oku kunyuka kokuhamba kwegazi kuchaphazela ingqondo yakho kunye nezihlunu zakho, kukhokelela kwabanye abantu ukuba bafumane iintloko kunye ne-migraine. Oku kungenxa yokutshintsha koxinzelelo lwegazi kwimithambo yegazi encinci ().

Iindlela zokunciphisa iziphumo ebezingalindelekanga

Eyona ndlela isebenzayo yokunciphisa iintloko kwi-citrulline kukunciphisa idosi yakho.

Ukuba ufumanisa ukuba usasokola neentloko, unokufuna ukufumana isongezelelo sangaphambi kokuzilolonga ngaphandle kwesi sithako.

Isishwankathelo I-Citrulline, isithako esiqhelekileyo kwiifomula zangaphambi kokuzivocavoca, kunokubangela iintloko ngokunyusa ukuhamba kwegazi emzimbeni wakho. Ukunciphisa idosi yakho kunokunciphisa oku.

Ngaba kufuneka usebenzise izongezo zangaphambi kokuzilolonga?

Awudingi ukuthatha isongezelelo ukuze uzuze kwimithambo.

Nangona kunjalo, ukuba uqeqeshe ngokungaguquguquki ubuncinci iinyanga ezintandathu, izibonelelo zangaphambi kokuzilolonga zinokunceda ukwandisa amandla akho omthambo (,).

Ukuba unomdla wokuzama ifomula, jonga isitampu kwilebhu ezimeleyo eqinisekisa umgangatho. Iinkampani zokuvavanya zibandakanya iConsumerLab.com, i-USP, kunye ne-NSF yamanye amazwe.

Ukongeza, kuhlala kucetyiswa ukuba ujonge uluhlu lwezithako kuyo nayiphi na into onokuthi usabele kuyo. Unokufuna kwakhona ukunqanda ukudityaniswa kokuthengisa, njengoko oku kufihla izixa ezithile zesithako ngasinye esisetyenzisiweyo.

Isishwankathelo Izongezelelo zangaphambi kokuzilolonga zinokunyusa umthamo wakho wokuzilolonga ukuba ugcina irejimeni efanelekileyo yokuzilolonga kunye nokutya, kodwa akuyomfuneko ukufumana iziphumo ezilungileyo.

Umgca wezantsi

Iifomula zangaphambi kokuzilolonga ziyathandwa kuluntu olomeleleyo ngenxa yeempembelelo zazo kumanqanaba amandla kunye nokusebenza komzimba.

Nangona kunjalo, unokufumana iziphumo ebezingalindelekanga, kubandakanya iintloko, iimeko zolusu, ukurhawuzelela, kunye nesisu.

Unokunciphisa uninzi lweziphumo ebezingalindelekanga ngokunciphisa idosi okanye ukuthintela izongezo ezinezithako ezithile.