Umhlahlandlela Wakho Wezengezo Zangaphambi Nangemuva Kokuzivocavoca

-Delile

• Amaprotheni Powder
• I-collagen
• I-Beta-Alanine
• I-Branched-Chain Amino Acids (BCAA)
• I-Creatine
• Izingxube Zangaphambi Kokujima
• Ijusi Le-Tart Cherry
• I-Glutamine
• Uwoyela Wezinhlanzi
• Buyekeza kwe-

Uma uke wafaka uzwane emhlabeni omkhulu wezithako zokuzivocavoca, uyazi ukuthi kukhona ithoni ongakhetha kuyo. Futhi ngenkathi ukwesekwa kuyithuluzi eliwusizo elingakusiza uhlangabezane nezinhloso zakho zokudla okunempilo, ukusebenza, kanye nobuhle (ikakhulukazi uma, uthi, ulungiselela umncintiswano wokwakha umzimba), akuhlali kucace kakhulu ukuthi iziphi izithasiselo ezifanelekile (futhi ziphephile ) nokuthi yiziphi ezimosha isikhathi.

"Izithasiselo azilawulwa yi-FDA, okusho ukuthi akudingeki ukuhlolwa komuntu wesithathu ukuphepha," kusho u-Amy Goodson, R.D., uchwepheshe oqinisekiswe ngamabhodi kwezokudla kwezemidlalo. Lokho kusho ukuthi ukwenza ucwaningo ngokwakho kusenesikhathi kanye/noma ukuya ngqo kudokotela wezokudla noma udokotela ukuze uthole izincomo zomkhiqizo othize kubalulekile. Kubaluleke kakhulu ukuhluza i-hype manje njengoba imithombo yezokuxhumana yenza izengezo zemfashini zokwakha, ama-gummies okukhula kwezinwele, ama-teas "ama-skinny", neminye imihlanganiso yomlingo ibonakala iheha futhi ilungile. UGoodson uphakamisa ukufuna izithasiselo ezimakwe njenge-NSF Certified for Sport noma i-Informed Choice. Noma kunjalo, lokhu akusho ukuthi imiphumela yayo ehlosiwe isekelwa ngokuphelele ngocwaningo.

Sibuze ochwepheshe bokudla kwezemidlalo ukuthi banciphise ngokugcwele izithako ezithandwa kakhulu zokwakha umzimba kanye nokuzivocavoca umzimba, okufanele bakwenze, nokuthi ngabe bayikho yini ngempela noma cha. Nakhu ababekusho.

Amaprotheni Powder

Yenzelwe lokhu: Ukukhula kwemisipha

Isimangalo: Mhlawumbe isengezo esivame kakhulu sokuzivocavoca kanye nesengezo sokwakha umzimba, i-protein powder yinhle kakhulu yonke indawo kulezi zinsuku. Ukudla okwanele kwamaprotheni kusiza ekwakheni, ekulungiseni nasekugcineni izicubu, ngokusho kukaRyan Maciel, R.D.N., C.S.C.S.

Ubufakazi: "Kunezifundo eziningi ezibonisa ukusebenza nokuphepha kokusebenzisa izimpushana zamaprotheni," kusho uMaciel. Yize kunezinhlobo eziningi ezahlukahlukene, "i-whey protein iyona ethandwa kakhulu ngoba iqukethe inani eliphakeme kakhulu lama-amino acid anamagatsha, ikakhulukazi i-leucine," kuchaza uGoodson. "Lokhu kubalulekile ngoba ucwaningo lusekela i-leucine njenge 'switch switch' yokuvula ukucubungula imisipha ngaleyo ndlela ikhuthaze ukululama." Vele, i-whey iqukethe ubisi, ngakho-ke uma ungenalo ubisi, i-soy, i-pea, iqanda elimhlophe, irayisi, kanye ne-protein ye-hemp nakho konke ongakhetha kukho okuhle.

Umthamo onconyiwe: "I-Academy of Nutrition and Dietetics incoma u-1.2 kuye ku-2.0 amagremu wamaprotheni ngekhilogremu ngalinye kubadlali," kusho uMaciel. Abantu abaningi bangafinyelela leli nani lamaprotheni ngokudla kuphela, kodwa uma ungakwenzi lapho, i-protein powder ingaba inketho enhle. Kwabesifazane abaningi, amagremu angama-20 kuye kwangama-30 weprotheyini ekudleni ngakunye yindawo enhle yokuqala, ngokusho kukaMaciel. Lokho kulingana nenqwaba yezinto.

Futhi nakuba kuvamise ukutuswa ukuthi wehlise i-protein shake ASAP ngemva kokuzivocavoca, ucwaningo lwakamuva luphakamisa ukuthi ukushaya amaprotheni anconyiwe phakathi nosuku lonke yilokho okubaluleke kakhulu. Lokho kusho ukuthi ungafaka i-protein powder osukwini lwakho nganoma yisiphi isikhathi ukuhlangabezana nezidingo zakho zamaprotheni zosuku futhi uvune izinzuzo. (Okuhlobene: I-Best Protein Powers for Women, Ngokusho Kwezazi Zokudla)

I-collagen

Okwakho: Ukulwa nokuguga, impilo ehlangene

Isimangalo: "I-Collagen itholakala emathanjeni ethu, emisipheni, esikhunjeni nasezintanjeni," kusho uMaciel. "I-Collagen yiyo egcina umzimba wethu uhlangane, ngomqondo othile. Njengoba sikhula, ukukhiqizwa kwethu kwe-collagen kuhamba kancane futhi ngenxa yalokho, siqala ukubona izimpawu zokuguga, njengemibimbi." Ngakho-ke kunengqondo ukuthi abantu bacabanga ukuthi ukufaka i-collagen kungasiza ekubambezeleni imiphumela yokuguga-futhi kusize ikhono lemvelo lomzimba lokulungisa amalunga, imisipha, nemisipha.

Ubufakazi: Ngenkathi lokhu kungenye yezithasiselo ezibhekwe kakhulu okwamanje, mhlawumbe awufuni ukuphela futhi ukuyithenga okwamanje. "Kuze kube manje, abukho ubufakazi obanele besayensi bokuthi i-collagen supplementation inganciphisa noma ihlehlise imiphumela yokuguga," kusho uMaciel. "Kungcono udle ukudla okulinganiselayo okwakhiwa ngamaprotheni angenalutho, izithelo, imifino, okusanhlamvu okuphelele, namafutha anempilo, ukuvivinya umzimba, ukusebenzisa ukuvinjelwa kwelanga, nokungabhemi." UGoodson uyaqaphela ukuthi i-collagen icebile ngamaprotheni, ngakho-ke uma ufuna ukukhushulwa okungeziwe kuma-smoothies, amasobho, noma okunye ukudla, i-collagen supplement eyimpuphu ingaba yisinqumo esihle. (Okuhlobene: Ingabe Kufanele Wengeze I-Collagen Ekudleni Kwakho?)

I-Beta-Alanine

Yenzelwe lokhu: Ukusebenza

Isimangalo: "Kungathuthukisa amandla okuzivocavoca nokusebenza ngesikhathi sokuzivocavoca okuphezulu," kusho uMaciel. "Ngesikhathi sokuzivocavoca umzimba ngamandla, ama-hydrogen ions anqwabelana emisipheni yakho, okungadala ukukhathala kwemisipha futhi kukwenze wehlise ijubane. I-Beta-alanine ingasiza ekunciphiseni lokhu ngokwenza njengesiphazamisi kulawo ma-ion."

Ubufakazi: Cishe kusemthethweni. "I-Beta-alanine ingase ifaneleke uma wenza ukuzivocavoca okukhulu, njengoba ucwaningo lubonise ukuthi ingathuthukisa ukusebenza," kusho uMaciel.

Umthamo onconyiwe: Kwenye indawo phakathi kuka-2 no-6 amagremu ngosuku. "Yidle ngokudla ukuze umunce kangcono," kuncoma uMaciel. Futhi amakhanda: Umphumela ohlangothini ovamile ukuzwa okushoshozelayo. "Ukuze unciphise lo mphumela, zama ukuthatha imithamo emincane usuku lonke noma usebenzise amaphilisi akhipha isikhathi," uyanezela.

I-Branched-Chain Amino Acids (BCAA)

Yenzelwe lokhu: Ukusebenza nokululama

Isimangalo: "Ama-amino acid anamagatsha angumthombo wamandla ekuzivocavoca umzimba futhi aba ngumthombo ophehla kakhulu wokuzivocavoca umzimba lapho izitolo zama-carbohydrate ziphansi," kuchaza uGoodson. Ukuthatha ngaphambi nangemva kokuzivocavoca kufanele kuthuthukise ukusebenza futhi kunciphise ukukhathala.

Ubufakazi: "Ubufakazi abuhambisani nezimangalo zokumaketha ezivela kubakhiqizi bezengezo," kusho uMaciel. "Kungcono ukuthi uthole ama-BCAA akho emithonjeni yokudla efana nenkukhu, inyama yenkomo, inhlanzi, namaqanda. Futhi, uma uphuza amaprotheni e-whey, uthola ama-BCAA amaningi, ngakho-ke ukuxhaswa kungase kube ukuchitha imali." Sekushiwo lokho, ama-BCAA avame ukusetshenziswa njengesithasiselo sokwakha umzimba ngoba anganikeza umzimba uphethiloli (ngokuvamile ngamakhalori ambalwa kakhulu) ngesikhathi sokujima lapho untula ikhalori. (Okuhlobene: Umhlahlandlela Wokwakha Umzimba Nokulungiselela Ukudla)

I-Creatine

Okwakho: Ukusebenza nokukhula kwemisipha

Isimangalo: I-Creatine igcinwa emisipha yakho futhi inikeze amandla, ngokusho kukaMaciel. "Ukwengeza nge-Creatine kwandisa izitolo zakho zemisipha, okuholela ekusebenzeni okuthuthukile ngesikhathi somsebenzi omkhulu womzimba, njengokuphrinta nokuqeqesha amandla."

Ubufakazi: "I-Creatine ingesinye sezithasiselo ezicwaningwe kakhulu kuze kube manje," kusho uMaciel. "Kutholakale ukuthi iphephile futhi isebenza ngempumelelo ekuthuthukiseni amandla, amandla nomzimba omncane."

Umthamo onconyiwe: Amagremu amahlanu ngosuku ngumthamo ojwayelekile kakhulu, kusho uGoodson. Ngenkathi abanye abantu bengenza "isigaba sokulayisha" ngomthamo ophakeme bese banciphisa umthamo ngemuva kwalokho, lokhu akudingekile. "I-Creatine ingaholela ekuzuzeni isisindo kanye nemisipha kulabo abayithatha ngokungaguquguquki, ngakho-ke abesifazane abafuna ukunciphisa noma ukugcina isisindo kufanele baqaphele," uyanezela. Uma uzama ukuthola imisipha yamandla, i-aesthetics, noma ukwakha umzimba, noma kunjalo, lokhu kungaba ukwengeza okuwusizo enkambisweni yakho.

Izingxube Zangaphambi Kokujima

Yenzelwe lokhu: Ukusebenza

Isimangalo: Lezi zingxube zenzelwe ukunikeza amandla amaningi ukuze zisebenze kangcono ngesikhathi sokuzivocavoca.

Ubufakazi: "Izimpushana zangaphambi kokujima neziphuzo zonke zidalwe ngendlela ehlukile ngokususelwa kumkhiqizo, kodwa eziningi ziyi-cocktail ye-carbohydrate, i-caffeine, amanye ama-amino acid, i-creatine, kanye ne-beta-alanine, kanti amanye aqukethe namanye amavithamini," kusho. Goodson. "Lezi ziklanyelwe ukunikeza abantu amandla avela ku-caffeine nama-carbohydrate, futhi ngokunokwenzeka zinikeze i-booster yokusebenza eyengeziwe evela ku-creatine.

Umthamo onconyiwe: Landela izinkomba zomkhiqizo, nge-caveat eyodwa: "Abantu abane-caffeine-sensitive noma abangazange badle noma yini kufanele bahlale beqaphele lapho bedla lezi zinhlobo zemikhiqizo," kusho uGoodson. (Okuningi lapha: Ingabe Kufanele Uthathe Izithasiselo Zangaphambi Kokuzivocavoca?)

Ijusi Le-Tart Cherry

Yenzelwe lokhu: Ukubuyiselwa

Isimangalo: “Ijusi ye-cherry enethalethi noma impushana yesikhumba ye-cherry iqukethe inqwaba ye-anthocyanins, i-antioxidant, engakusiza ukuthi ululame ngokushesha futhi ungabi sengozini yokugula ngemva kokuzivocavoca kanzima,” kuchaza uMaciel.

Ubufakazi: Izifundo zilinganiselwe kodwa ziyethembisa, uMaciel uthi, kodwa awukho umonakalo omkhulu ongenziwa ngokuphuza ijusi yezithelo zemvelo, ngakho-ke asikho isizathu sokungazami lokhu ukusheshisa ukululama.

Umthamo onconyiwe: I-tart cherry ingadliwa ngejusi noma ifomu lempushana. Inani elifundwe ngama-ounces ayi-8 kuye kwayi-12 kabili ngosuku izinsuku ezine kuya kwezinhlanu ngaphambi komcimbi onzima, bese kuba izinsuku ezimbili kuya kwezintathu ngemuva kwalokho. "Yazi ukuthi ujusi we-tart cherry useyijusi futhi unenani elifanele lama-carbohydrate, ngakho-ke abesifazane abafuna ukunciphisa umzimba badinga ukufaka lawo makhalori uma bewasebenzisa njengesiphuzo sokuzivocavoca noma sokuvuselela," kusho uGoodson. (Okwengeziwe lapha: Uhlelo lwakho Oluphelele Lokubuyisela Ukujima)

I-Glutamine

Yenzelwe lokhu: Ukubuyiselwa, ukusebenza, nokukhula kwemisipha

Isimangalo: I-Glutamine iyi-amino acid esebenza njengomthombo wamafutha obalulekile womzimba wakho. "Kukholakala ukuthi ukwesekwa kungakhuphula ukunikezwa komzimba kwe-glutamine, okuzosheshisa ukululama, kukhulise ukukhula kwemisipha, futhi kuthuthukise nokusebenza," kusho uMaciel. (Yingakho lokhu kungenye yezithako zokwakha umzimba ezithandwa kakhulu.)

Ubufakazi: Kunobufakazi obuncane besayensi bokusekela ukuthatha i-glutamine ekwenzeni ngcono ukusebenza kwezemidlalo, ngokusho kukaMaciel, ngakho-ke mhlawumbe kungcono ukweqa lokhu.

Uwoyela Wezinhlanzi

Yenzelwe lokhu: Ukubuyiselwa

Isimangalo: Kunezizathu ezimbalwa ongacabanga ukuthatha uwoyela wezinhlanzi (kufaka phakathi impilo yenhliziyo yakho), kepha abanye abasubathi bafunga ngezinto zokunciphisa ukuvuvukala futhi ngenxa yalokho, ukukhathazeka kwemisipha.

Ubufakazi: "Uwoyela wezinhlanzi uthola ukunconywa ngenxa yokuqukethwe kwawo yi-omega-3 fatty acid," kusho uGoodson. "Ama-Omega-3s ngama-fatty acid abalulekile angafaka isandla ekwehliseni ukuvuvukala ezingeni lamaselula."

Umthamo onconyiwe: Amagremu amabili kuya kwamane ngosuku alungile, ngokusho kukaGoodson, nakuba kuwumqondo omuhle ukuhlola nodokotela wakho ngaphambi kokuqala umthamo ophakeme. "Ungabuye uvune izinzuzo ngokudla ukudla okufana nesalmon, i-trout, i-tuna, ubhontshisi, ama-walnuts kanye namafutha awo," kuphawula yena. (Thola ulwazi olwengeziwe kulo Mhlahlandlela Ophelele we-Omega 3s no-6s.)

Buyekeza kwe-