Ingabe Kufanele Uthathe Izithasiselo Zangaphambi Kokuzivocavoca?

-Delile

• Lapho i-Pre-Workout Supplement Ingakunika Amandla
• Kungani Kufanele Unakekele Izithasiselo Zangaphambi kokuzivocavoca
• I-Pre-Workout "Yemvelo" Engcono Kakhulu? Ukudla Okuphelele
• Ngakho-ke Ingabe Kufanele Uthathe Isengezo Se-Pre-Workout?
• Buyekeza kwe-

Kungenzeka ukuthi uzwile abangani bakho bekilasi le-CrossFit noma le-HIIT bebhekisela ekwehliseni "pre" ngaphambi kokuthi bafike ejimini. Noma mhlawumbe uke wabona izinkampani zikhangisa imikhiqizo ehloselwe ukukunika amandla ngezithukuthuku ezinzima. Lezi zithasiselo zangaphambi kokuzivocavoca zithole umusi muva nje, njengoba abantu abaningi beyenza yonke imiphumela yabo evuselelayo.

Ngenxa yokwanda kokuthandwa, isayensi ethe xaxa ibheke izinzuzo nokuthi ngabe lezi zingxube zangaphambi kokuzivocavoca empeleni zinenzuzo enhle ekusebenzeni. Noma yikuphi ukwesekwa, noma kunjalo, kungaba nezingozi ezithile. Phambili, ochwepheshe balethe ~scoop~ egcwele ngezimpushana zangaphambi kokujima namaphilisi.

Lapho i-Pre-Workout Supplement Ingakunika Amandla

Isayensi inikela ngocwaningo oluphikisanayo lokuthi ngabe izithasiselo zangaphambi kokuzivocavoca ziyakuthuthukisa ukusebenza, futhi izifundo eziningi (ohlangothini oluhle nolubi) zibandakanya amaqembu wokuhlola amancane.Ucwaningo olulodwa lwathola ukuthi nakuba ababambiqhaza babika amandla aphezulu nokugxila, ukukhokhelwa ngokomzimba bekungekho. Phakathi naleso sikhathi, olunye ucwaningo lwabonisa amandla angcono, kanye nokwanda kokukhuthazela kwemisipha kanye nekhono le-anaerobic.

Ucwaningo oluhamba phambili lubheka izithako ngazinye, kune-combo eza kwisengezo esivamile sangaphambi kokuzivocavoca.

I-caffeine: "Isithako esivame kakhulu ekusebenzeni kwangaphambi kokuzivocavoca yi-caffeine," kusho uPam Bede, R.D., isazi sokudla kwezemidlalo ne-EAS Sports Nutrition. "Lokho kungenxa yokuthi lolu sizo olujwayelekile lwe-ergogenic luye lwasetshenziswa abagijimi abanethemba lokuthuthukisa ukukhuthazela, ukubambezela ukukhathala, ngisho nokunciphisa izinga lokuzikhandla okucatshangwayo (ukuthi ubona kunzima kangakanani ukuzivocavoca). Isibonelo, ucwaningo oluningi lukhombisa ukuthi kunezinzuzo ze-caffeine ekuphumeni kwamandla namandla. UBede uthi isilinganiso esikahle se-caffeine ngu-.9 kuya ku-1.4 mg ngekhilogremu ngalinye lesisindo somzimba. Isibonelo, umuntu ongamakhilogremu angu-150 angadinga cishe u-135 kuya ku-200 mg we-caffeine cishe imizuzu engu-20 ngaphambi kokuzivocavoca. (FYI, lokho kungaphansi kwenkomishi encane yekhofi ezindaweni eziningi zokudlela.)

I-Branched Chain Amino Acids (BCAAs): Lezi zithako ezandulele zokuzivocavoca ziyizakhi zokwakha amaprotheni futhi zenzelwe ukuvikela izitolo ze-glycogen emisipheni (ukuze ukwazi ukusebenza isikhathi eside), futhi zingasiza nasekululameni, kusho uBede. Isayensi isekela lokhu: Ucwaningo olulodwa lusekela indima ye-BCAA ekubuyiseleni kanye nokwakhiwa kwamandla emisipha ye-anaerobic (amandla omzimba wakho wokukhiqiza amandla). Olunye ucwaningo luthole ukuthi ukwesekwa kwe-BCAA kusiza ukugcina ukusebenza kwemisipha. (I-Beta-alanine, ikakhulukazi, ifakiwe kwimikhiqizo eminingi yangaphambi kokuzivocavoca.)

Izikhuthazi zeNitric oxide (NO): Ungathola futhi izithuthukisi ze-nitric oxide kumxube wangaphambi kokuzivocavoca. (Lokhu kungase kubhalwe ngaphansi kwamagama afana ne-L-arginine, L-citrulline, noma i-L-norvaline.) Lezi zisiza ngokugeleza kwegazi kanye nokulethwa kwezakhi nomoya-mpilo emisipha, kusho u-Bede. Lokhu kungaba nomthelela ekunikezeni imisipha yakho ukubukeka nokuzizwa "okumpontshiwe". Ukubuyekezwa okunye kocwaningo kuthi i-nitrate evela kujusi webhitrudi ingathuthukisa ukukhuthazela kwe-cardio nesikhathi sokukhathala. Khumbula ukuthi esikhundleni se-supplement, wena kungenzeka vele uye ngqo ku-beet juice pre-Workout. Nakuba inani eliqondile olidingayo lincike kusayizi wakho, u-Bede uphakamisa ukuthi uhlose u-300 kuya ku-500 mL wejusi noma cishe u-400 kuya ku-500 mg we-nitrate supplement. (Nakhu okwengeziwe nge-nitric oxide nendlela yokuthola okwengeziwe ngaphandle izithasiselo.)

Amaprotheni kanye ne-Creatine: Okokugcina, amaprotheni (okuhlanganisa i-creatine) ayikhiqizo enkulu kwabaningi abathatha izithasiselo - nakuba leso sidingo ngokuvamile singasingathwa kumkhiqizo wangaphambi kokujima. Kungenzeka ukuthi uthole amaprotheni kwizithasiselo "zokutakula" (noma i-straight-up protein powder) kunezingxube zangaphambi kokuzivocavoca, yize ama-BCAAs kwizithasiselo zangaphambi kokuzivocavoca enikezela ngama-amino acid. U-Wayne Westcott, Ph.D., uprofesa wesayensi yokuzivocavoca e-Quincy College, uyawabiza amaprotheni (cishe amagremu angu-20 kuya kwangu-25 ngaphambi nje noma ngemva nje kweseshini yamandla) ukuze asize ngokwesayensi abesifazane bathole izicubu ezithambile futhi balahlekelwe amafutha omzimba - nakuba lokho kungaba ngesengezo noma umthombo wokudla okuphelele. I-creatine, ngakolunye uhlangothi, ingatholakala kokunye kokusebenza ngaphambi kokuzivocavoca (noma kuthengiswa ngokwehlukana) futhi ingasetshenziselwa ukuthuthukisa ukusebenza ngesikhathi sokusebenza ngamandla okukhulu, njengoba kubikwe ngaphambilini kulo mhlahlandlela wokuzivocavoca umzimba ngaphambi kwesikhathi futhi izithasiselo zangemva kokuzivocavoca.

Kungani Kufanele Unakekele Izithasiselo Zangaphambi kokuzivocavoca

Manje, ake sikhulume ngokuphepha. Njengazo zonke izithasiselo emakethe, imikhiqizo yangaphambi kokujima ayilawulwa yi-U.S. Food and Drug Administration (FDA). Lokho kusho ukuthi abenzi abadingi ukuvivinya ukuphepha komkhiqizo othile. Futhi inani lesithako ngasinye lingahluka kuye ngephakheji nephakheji. (Okuhlobene: Kungani Lo Dietitian Eshintsha Umbono Wakhe Kuzithasiselo)

Ukukhetha umkhiqizo onedumela elihle - onesitembu sokugunyazwa okuvela eceleni, njenge-Good Manufacturing Practices noma isitembu se-GMP, esiqinisekisa ukuthi isithasiselo sokudla siqukethe konke esikushoyo ukuthi siyakwenza - kuyindlela enhle yokwazi ukuthi ukuthola umkhiqizo ophephile ngaphambi kokuzivocavoca, kusho uBede. Kodwa-ke, lezi zitembu aziwona amaphutha angama-100 angenangqondo, futhi usazofuna ukuhlola uhlu lwezithako ukuze uqaphele ukuthi isengezo sangaphambi kokuzivocavoca sine-caffeine eningi yini ongayiphatha noma uhlu olude lwezithako ongakaze ulubone ngaphambili.

Uma uzwela i-caffeine, kufanele ungabaze ikakhulukazi izithasiselo zangaphambi kokujima, kunezela u-Bede. Eziningi ziqukethe okuhlukile kwesikhuthazi ukuze kuhlinzekwe i-boost yamandla. Kwabanye abantu, lokhu kungadala ukuzamazama, ukushaya kwenhliziyo okusheshayo, neminye imiphumela emibi engathiya ukusebenza kwakho. Ubuye atshele amaklayenti akhe ukuthi ahlukane ne-orange ebabayo, i-synephrine, nanoma yini enamakhemikhali afana ne-ephedra ne-ephedrine - isithako esivinjelwe yi-FDA ngokubanga imiphumela emibi, njengezimo zenhliziyo. (Ukuthola uhlu lwezithako okufanele uzibheke, hlola ikhasi le-FDA kuzithako zokwengeza.)

Abathengi banake kakhudlwana okukudla kwabo nezithasiselo zabo (hi, ukudla okuhlanzekile) kanti eminye imikhiqizo iyanaka futhi ibeka phambili izithako ezisezingeni eliphakeme namalebula afundeka kalula. Thatha i-The Go Life, isengezo sokudla okunomsoco esenzelwe ukuthuthukisa ukusebenza kwakho ngokomzimba kanye nokugxila kwengqondo, isibonelo: i-brand cofounder nowayengumgibeli wamabhayisikili, u-Alex Cesaria, uthi banaka kakhulu izithako zabo ngoba abathengi baye bahambisana namalebula womkhiqizo . U-Cesaria nethimba lakhe baphinde banquma ukwenza isengezo sabo ngendlela yephilisi ukuze basize ukulawula inani lesithako ngasinye. “Uma ukha impushana, kuba nzima ukwazi ukuthi uthola malini,” kusho uCesaria. "Ukulethwa okunembile yinto esiyibona ibalulekile."

Esinye iseluleko sokuphepha lapho ucabangela izithasiselo: "Ungathathi iseluleko sabathengisi ezitolo ezithengisa ukudla; ​​laba bantu ababona ochwepheshe bokudla okunomsoco," kusho uTorey Armul, R.D.N., isazi sokudla okunempilo kwezemidlalo kanye nomkhulumeli we-Academy of Nutrition and Dietetics. "Thintana nodokotela wezokudla obhalisiwe ukuze wakhe uhlelo lokuphehla oluphephile, olusebenzayo nolwenzelwe ukuhlangabezana nezidingo zakho."

I-Pre-Workout "Yemvelo" Engcono Kakhulu? Ukudla Okuphelele

Ungathola izithako eziningi ezithasiselweni zangaphambi kokujima - lezo ucwaningo olubonise ukuthuthukisa ukusebenza, njenge-caffeine noma i-nitric oxide - ekudleni kwangempela, futhi. Ngaphezu kwalokho, ngalokho kudla kwangempela, uthola nezinye izakhamzimba ezilungele wena. (Nayi ithani lezinketho zokudla ngaphambi kokuzivocavoca.)

"Ngincoma indlela 'yokudla kuqala' kubo bobabili abasubathi bezokungcebeleka nabasezingeni eliphezulu abafuna ukuqinisa ukujima kwabo," kusho u-Armul. "Ukudla kwangempela, hhayi izimpushana noma izithasiselo, kuhle ngoba kunikela ngezinhlobonhlobo zama-macro kanye nama-micronutrients, kuvame ukuba lula ukugaya, futhi kumnandi kakhulu."

U-Armul uncoma ukuyigcina ilula ngokudla okulula kwehora elilodwa kuya kwamabili ngaphambi kokujima, uqinisekisa ukuthi abasubathi abakhuthazela bathola ukudla okunzima kwama-carbohydrate futhi abaphakamisa izinsimbi bathola inhlanganisela yama-carbs namaprotheni. Buka i-fiber kanye namafutha, kuxwayisa u-Armul, njengoba uzogaya lawo kancane, okungaholela ekungaphatheni kahle kokugaya ukudla. (Kuhlobene: Ukudla okungu-20 Okungafanele Ukudle Ngaphambi Kokuzivocavoca)

Ngakho-ke Ingabe Kufanele Uthathe Isengezo Se-Pre-Workout?

Uma ungumuntu ozivocavocayo, cishe awudingi isengezo sangaphambi kokujima. Ijusi le-beet, imithombo yamaprotheni okudla okuphelele, nemithombo ye-caffeine yemvelo efana ne-matcha noma ikhofi kungenzeka inikeze izinzuzo ozifuna ukuzizuza lapho uthatha isupplment yangaphambi kokuzivocavoca - kepha ngaphandle kwengozi.

Uma ukhetha ukuthatha i-pick-me-up pre-Workout, yenza ucwaningo lwakho. “Ungavele uphendukele kuwebhusayithi yomkhiqizo noma ikhasi le-Amazon ukuze uthole ulwazi,” kusho uBede. "Bheka ngempela isithako ngasinye ukuze uqiniseke ukuthi siphephile, siyasebenza, futhi sizothuthukisa ukusebenza kwakho." (Futhi uma ungabaza, thintana nodokotela noma isazi sokudla ngaphambi kokuthola noma yiziphi izimpushana zangaphambi kokuzivocavoca noma amaphilisi.)

Buyekeza kwe-