Izithasiselo ezi-6 ezihamba phambili zokuthola imisipha

-Delile

• 1.Dala
• 2. Amaphrotheni Supplements
• 3. Abazuzayo
• 4. I-Beta-Alanine
• 5. Amagatsha-Chain Amino Acids
• 6. HMB
• Ezinye izithasiselo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma uzivocavoca njalo, kungenzeka ufune ukuqiniseka ukuthi uzuza kakhulu kukho.

Inzuzo eyodwa ebalulekile yokuvivinya umzimba ukuthola imisipha namandla. Ukuba nesisindo semisipha esinempilo kukuvumela ukuthi wenze okusemandleni akho ngesikhathi sokuzivocavoca kanye nempilo yansuku zonke.

Kufanele kuhlangatshezwane nezindlela ezintathu eziyinhloko zokuzuza okukhulu kwemisipha: ukudla ama-calories amaningi kunalawo owashisayo, ukusebenzisa amaprotheni amaningi kunalokho owehlayo nohlelo lokuzivocavoca oluyinselele emisipheni yakho (,,).

Yize kungenzeka ukuhlangabezana nazo zonke lezi zinqubo ngaphandle kokuthatha izithasiselo zokudla, izithasiselo ezithile zingakusiza uhlangabezane nezinhloso zakho.

Izithasiselo ezi-6 ezibalwe ngezansi zingakusiza ukuthi uthole imisipha eningi ngohlelo lwakho lokuzivocavoca.

1.Dala

I-Creatine yi-molecule ekhiqizwa ngokwemvelo emzimbeni wakho. Inikeza amandla emisipha yakho nezinye izicubu.

Kodwa-ke, ukuyithatha njengesengezo sokudla kungakhuphula okuqukethwe kwemisipha kuze kufike kuma-40% ngaphezu kwamazinga ayo ajwayelekile (,,).

Lokhu kuthinta amaseli akho emisipha nokusebenza komzimba, kukhuthaza ukuzuza kwemisipha. Eqinisweni, inani elikhulu locwaningo likhombisa ukuthi i-creatine ithuthukisa amandla emisipha (,,).

Lezi yizindaba ezinhle uma uzama ukuthola imisipha. Amandla amakhulu akuvumela ukuthi wenze kangcono ngesikhathi sokuvivinya umzimba, okuholela ekwandeni okukhulu kwemisipha ngokuhamba kwesikhathi ().

I-creatine ingakhuphula nokuqukethwe kwamanzi kumaseli akho emisipha. Lokhu kungadala ukuthi amaseli akho emisipha avuvuke kancane futhi akhiqize amasiginali wokukhula kwemisipha ().

Ngaphezu kwalokho, lesi sengezo singakhuphula amazinga amahomoni abandakanyeka ekukhuleni kwemisipha, njenge-IGF-1 ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi i-creatine inganciphisa ukonakala kwamaprotheni emisipheni yakho ().

Kukonke, abacwaningi abaningi bafunde izithako zokudala nokuzivocavoca umzimba, futhi into eyodwa icacile - i-creatine ingasiza ukukhulisa ubukhulu bemisipha (,).

I-Creatine nayo ifundwe kakhulu futhi inephrofayili evelele yezokuphepha ().

Uma ufuna isengezo ukukusiza ukuthi uthole imisipha, cabanga i-creatine kuqala.

Thenga izithasiselo ze-creatine online.

Isifinyezo:I-Creatine mhlawumbe iyisengezo esisodwa esihle kakhulu semisipha
inzuzo. Ucwaningo oluningi lukuqinisekisile ukuthi kungasiza ukukhulisa ubukhulu bemisipha.

2. Amaphrotheni Supplements

Ukuthola amaprotheni anele kubalulekile ekutholeni imisipha.

Ngokuqondile, ukuze uthole imisipha, udinga ukusebenzisa amaprotheni amaningi kunokuba umzimba wakho wehle ngokusebenzisa izinqubo zemvelo ().

Yize kungenzeka ukuthola wonke amaprotheni owadingayo ekudleni okunothe ngamaprotheni, abanye abantu bakuthola kunzima ukukwenza lokho.

Uma lokhu kuzwakala njengawe, ungahle uthande ukucabanga ukuthatha isithasiselo samaprotheni.

Kunezithasiselo eziningi ezahlukahlukene zeprotheni ezitholakalayo, kepha ezinye ezaziwa kakhulu ngama-whey, casein namaprotheni we-soy. Amanye amaphilisi we-protein aqukethe amaprotheni ahlukaniswe namaqanda, inyama yenkomo, inkukhu noma eminye imithombo ().

Ucwaningo lukhombisa ukuthi ukwengeza amaprotheni angeziwe ngama-supplements kubangela ukuzuza okuthe xaxa kwemisipha kubantu abenza imithambo kunokufaka ama-carbs athe xaxa (,,).

Kodwa-ke, imiphumela kungenzeka ukuthi inkulu kakhulu kubantu abangatholi amaprotheni anele ekudleni kwabo okujwayelekile.

Eqinisweni, olunye ucwaningo lukhombisa ukuthi ukusebenzisa inani eliphakeme kakhulu lezithako zokudla ezingamaprotheni akusizi ukukhulisa imisipha uma usuvele ulandela ukudla okunamaprotheni amaningi (,,,).

Abantu abaningi bayazibuza ukuthi badla amaprotheni amangaki nsuku zonke. Uma ungumuntu osebenzayo ozama ukuzuza imisipha, u-0.5-0.9 amagremu wamaprotheni ngephawundi ngalinye (1.2-2.0 amagremu ngekhilogremu ngayinye) wesisindo somzimba kungaba ngcono (,,).

Thenga ama-protein supplements online.

Isifinyezo: Ukudla amaprotheni anele kubaluleke kakhulu
ukuzuza okuhle kwemisipha. Kodwa-ke, uma uthola amaprotheni anele ekudleni kwakho,
ukuthatha isengezo samaprotheni akudingekile.

3. Abazuzayo

Abazuza isisindo bangama-supplements aklanyelwe ukukusiza ngokulula ukuthi uthole ama-calories amaningi namaprotheni. Zijwayele ukusetshenziswa ngabantu abalwela ukuthola imisipha.

Abanye abantu bakuthola kunzima ukuthola imisipha, noma ngabe basebenzisa amakholori amaningi nokuphakamisa izinsimbi ().

Yize okuqukethwe kwekhalori kwezithasiselo zokuzuza isisindo kuyehluka, akuyona into engavamile ngabo ukuthi iqukathe amakhalori angaphezu kwe-1 000 njalo.

Abantu abaningi bacabanga ukuthi lawa makhalori avela kumaprotheni ngoba kubaluleke kakhulu ekwakheni imisipha. Kodwa-ke, ama-calories amaningi empeleni avela kuma-carbs.

Kukhona ama-gram angama-75-300 ama-carbs kanye nama-20-60 amagremu wamaprotheni ngokuhlinzekwa kwalezi zithako ezinama-kilojoule amaningi.

Ngenkathi le mikhiqizo ingakusiza ukuthi usebenzise ama-calories amaningi, kubalulekile ukuthi wazi ukuthi ayikho imilingo mayelana nezithasiselo zesisindo somzimba.

Olunye ucwaningo kubantu abadala abangasebenzi lukhombisile ukuthi ama-calories akhula kakhulu angakhuphula isisindo esinciphile njengemisipha, inqobo nje uma udla amaprotheni anele ().

Kodwa-ke, ucwaningo kubantu abadala abaqeqeshwe isisindo lukhombisile ukuthi ukusebenzisa isengezo sokuzuza isisindo kungahle kungasebenzi ekwandiseni isisindo esinciphile ().

Kukonke, abazuza isisindo banconywa kuphela uma unenkinga yokudla ukudla okwanele futhi ukuthola kulula ukuphuza ukuzamazama kwesisindo kunokudla ukudla kwangempela.

Thenga izithasiselo zesisindo somzimba online.

Isifinyezo: Abazuza isisindo yimikhiqizo enekhalori ephezulu eyenzelwe ukusiza
udla ama-calories amaningi namaprotheni. Noma kunjalo, banconywa kuphela uma
ulwela ukuthola amakhalori anele ekudleni.

4. I-Beta-Alanine

I-Beta-alanine iyi-amino acid eyehlisa ukukhathala futhi ingakhuphula ukusebenza kokuvivinya umzimba (,).

Ngokwengeziwe, i-beta-alanine ingasiza ukukhulisa isisindo semisipha uma ulandela uhlelo lokuzivocavoca.

Ucwaningo oluthile lukhombisile ukuthi ukuthatha amagremu ama-4 we-beta-alanine ngosuku amasonto ayisishiyagalombili kwandise isisindo somzimba esinciphile ngaphezu kwe-placebo kuma-wrestlers asekolishi nabadlali bebhola ().

Olunye ucwaningo lubike ukuthi ukwengeza isengezo se-beta-alanine kwisonto lesithupha, uhlelo lokuqeqesha isikhawu esiphakeme lukhuphule isisindo somzimba esinciphile ngesisindo esingamakhilogremu angu-0.45 ngaphezu kwe-placebo ().

Ngenkathi ucwaningo oluthe xaxa nge-beta-alanine kanye nokuzuza kwemisipha kuyadingeka, lesi sengezo singasiza ukusekela ukuzuza kwemisipha lapho kuhlanganiswa nohlelo lokuzivocavoca.

Thenga izengezo ze-beta-alanine online.

Isifinyezo: I-beta-alanine iyi-amino acid engathuthukisa ukuzivocavoca umzimba
ukusebenza. Obunye ubufakazi bukhombisa ukuthi kungasiza futhi ukukhulisa isisindo semisipha ku
Ukusabela ekusebenziseni umzimba, kepha kudingeka eminye imininingwane.

5. Amagatsha-Chain Amino Acids

Ama-amino acid (BCAAs) anamagatsha aqukethe ama-amino acid amathathu: i-leucine, isoleucine ne-valine.

Zitholakala emithonjeni eminingi yamaprotheni, ikakhulukazi leyo yemvelaphi yezilwane njengenyama, izinkukhu, amaqanda, ubisi kanye nenhlanzi.

Ama-BCAA abaluleke kakhulu ekukhuleni kwemisipha futhi enza cishe ama-14% ama-amino acid emisipheni yakho (,).

Cishe wonke umuntu usebenzisa ama-BCAA kusuka ekudleni nsuku zonke, kodwa futhi kuyathandwa kakhulu ukuthatha ama-BCAA njengesengezo.

Inani elincane locwaningo likhombisile ukuthi ama-BCAA angathuthukisa ukuzuza kwemisipha noma anciphise ukulahleka kwemisipha, uma kuqhathaniswa ne-placebo (, 37).

Kodwa-ke, olunye ucwaningo lubonisa ukuthi ama-BCAA angeke akhiqize inzuzo enkulu yemisipha kulabo abalandela uhlelo lokuzivocavoca ().

Kungenzeka ukuthi izithasiselo ze-BCAA zingakusiza kuphela uma ungadli amaprotheni anele asezingeni eliphakeme ekudleni kwakho.

Yize kungazuzisa uma indlela odla ngayo inganele, ulwazi oluthe xaxa luyadingeka ngaphambi kokuthi ama-BCAA anconywe njengokungezelela kokuzuza kwemisipha.

Thenga izengezo ze-BCAA online.

Isifinyezo: Ama-amino acid we-branched abalulekile emisipheni
ukukhula. Zitholakala ekudleni okuningi, futhi akucaci ukuthi kuzithatha njenge-
ibhekwa iyasiza uma usuvele udle amaprotheni anele.

6. HMB

I-beta-hydroxy beta-methylbutyrate (HMB) iyimolekyuli ekhiqizwa lapho umzimba wakho ucubungula i-amino acid leucine.

I-HMB ibhekele eminye yemiphumela ezuzisayo yamaprotheni neleucine ekudleni ().

Kungabaluleke kakhulu ekwehliseni ukonakala kwamaprotheni emisipha (40).

Ngenkathi i-HMB ikhiqizwa ngokwemvelo ngumzimba wakho, ukuyithatha njengesengezo kuvumela amazinga aphezulu futhi kungazuzisa imisipha yakho (40,).

Izifundo eziningana kubantu abadala abebengaqeqeshiwe ngaphambili zikhombisile ukuthatha ama-3-6 amagremu we-HMB ngosuku kungathuthukisa ukuzuza kwesisindo somzimba esinciphile kusuka ekuqeqeshweni kwesisindo (,,).

Kodwa-ke, olunye ucwaningo lukhombisa ukuthi imithamo efanayo ye-HMB kungenzeka ingasebenzi ekukhuphukeni kwesisindo semisipha kubantu abadala abanolwazi lokuqeqeshwa kwesisindo (,,).

Lokhu kungasho ukuthi i-HMB iphumelela kakhulu kulabo abaqala ngokuzivocavoca noma ngokwandisa ukuqina kokuzivocavoca kwabo.

Thenga izengezo ze-HMB online.

Isifinyezo: I-HMB ingasiza ukukhulisa isisindo semisipha kulabo abakhona
ukuqala uhlelo lokuqeqesha isisindo, kepha kubonakala kungasebenzi kangako
labo abanolwazi lokuqeqeshwa.

Ezinye izithasiselo

Ezinye izithako eziningi zithi zandisa ubukhulu bemisipha. Lokhu kufaka phakathi i-conjugated linoleic acid, testosterone boosters, glutamine ne-carnitine.

Kodwa-ke, ubufakazi buhlanganisiwe.

• I-linoleic acid ehlanganisiwe
  (CLA): I-CLA ibhekisa eqenjini lamafutha omega-6
  ama-acids anemiphumela eminingana emzimbeni. Izifundo ze-CLA zokuzuza kwemisipha
  kuveze imiphumela exubile, futhi akucaci ukuthi kuyazuzisa yini (,,,).
• Izikhuthazi ze-testosterone: Izithako zokwengeza ze-testosterone zifaka
  I-D-aspartic acid, i-tribulus terrestris, i-fenugreek, i-DHEA ne-ashwagandha. Kuyinto
  kungenzeka ukuthi lezi zinhlanganisela zizuzisa kuphela labo abane-testosterone ephansi (,,,,).
• I-Glutamine ne-carnitine: Lokhu kungenzeka
  ayisebenzi ekwandiseni isisindo semisipha kwabasebasha noma abaneminyaka ephakathi
  ngabanye. Kodwa-ke, ucwaningo luye lwabonisa ukuthi i-carnitine ingaba nokunye
  izinzuzo zemisipha kubantu asebekhulile (, 58,,).

Isifinyezo: Izinhlobo eziningi zezithasiselo zithi zandisa imisipha,
kodwa abukho ubufakazi obuncane bokuthi ziyasebenza ukuze zibe nempilo, zisebenze
ngabanye.

Okusemqoka

Izengezo azikwazi ukukunikeza izinzuzo ezinkulu zemisipha uma izinhlelo zakho zokudla okunomsoco nokuzivocavoca zintula.

Ukuze uzuze imisipha, udinga ukudla amakhalori anele kanye namaprotheni, kanye nokuzivocavoca umzimba, okunesisindo. Lapho nje izindlela zakho zokudla okunomsoco nokuzivocavoca sezihloliwe, ungahle uthande ukubheka izithako zokudla.

Izithako zokudala nezamaphrotheni cishe yizona zinqumo eziphumelela kakhulu zokuzuza kwemisipha, kepha ezinye izithasiselo zingasiza abantu abathile.