Kunzwa Kuwedzerwa Hazvirevi Nguva Dzose Muviri Wakasimba
Kuenda kumitambo yekurovedza kana kuenda kunomhanya? Iwe ungangodaro wakanzwa kuti unofanira kutora 'pre-workout' yako kana uchida kuvandudza mitambo yevashandi uye kuwedzera simba remaviri. Iyi nhaurwa yehuzz pamusoro pekushanda kwekushanda kwekugadzirira yakave yakagadzirika pakati pevatambi, vanoshanda varipo, uye vashoma vemitambo yevatambi. Ichi chikuru nekuda kwekuzivikanwa kwavo, uye kwete zvakawanda pamusoro pehupi hupi uchapupu hunotsigira zvikwereti kuti uwedzere muviri wako.
Inotangira-workout inopikira chokwadi here kana kuti seboka re hype kutengesa zvizere? Kuti ugone kupindura mubvunzo uyu, unoda kuziva kuti basa rekutanga rinoshanda uye kuti rinokukanganisa sei muviri wako.
Zvaunofanira Kuziva
Pre-workout products are unregulated dietary supplements . Izvi zvinoreva kuti chigadzirwa hachina kuongororwa kana kutongerwa neChadya neDrug Administration (FDA) yezvivako, kubudirira, nekuchengeteka. Zvigadzirwa zvakaiswa pasi pezvokudya zvinokosha uye hazvibvunzwi semishonga.
Nokuti pre-workout supplement haisi mitemo, vashambadzi nevarimi vanogona kutora zvakanaka chero chinhu chipi zvacho kuti vatengese chigadzirwa chavo. Izvi zvinoratidzika zvisina kururama-uye zviri-asi kune uchapupu hunopika hunotsigira zvishomanana zvinowedzera pamusika. Usati wasarudza kushanda kwekugadzirira kushanda kana kuti chero mupiro wekuwedzera, International Society of Sports Nutrition (ISSN) inokurudzira kuti iwe uongorore svesa shure kwezvokuwedzera zvinodzero zvekusimudzirwa kwemitambo.
Chii Chinonzi Supplement Pre-Workout?
Pre-workout supplements zvinowanzova nemafungiro edzimba, zvinoreva kuti chirairo hachifaniri kuputsa chiyero chakakwana chezvikamu zvose. Saka, iwe hauzive kuti chii chiri kuwanikwa iwe nekubatana kwezvinhu izvi zvisati zvaitwa. Chinhu chinonyanya kukosha chaunowana ndicho chakakwirira che caffeine.
Zvimwe zvinowanzodiwa zvinogona kusanganisira dimethylamylamine, creatine, arginine, β-alanine, taurine, uye phosphates. Vazhinji vasati vashanda vanovewo nezvimwe zvinomera-based stimulants se guarana (herbal caffeine).
Kutendeseka, pre-workout zvinowedzera zvinowedzera simba zvinokurudzira nokuti zvine zvikwereti zvakawanda zve caffeine. Ichi ndicho chikonzero iwe unonzwa uine simba uye wakagadzirira kushanda zvakasimba mushure mekudya kudya kwekutanga kwekushanda. Izvi zvinowedzera buzz kunoita kuti muviri wako uve nesimba here kana kuti kushanda nesimba chero zviri nani?
Kutsvakurudza kunoratidza kuti zvimwe zvigadzirwa zvinoshanda zviri nani pane mumwe nomumwe uye kwete kana zvichisanganiswa, zvinowanzoitwa pakutanga kwekushanda. Vanoramba vachizivikanwa asi zvakadaro kutarisa chimwe chezvinhu zvinobatsira zvinonyanya kukosha kana uri kufunga kushandisa shanduro yekutanga. Heano zvimwe zviduku zvinowanikwa zvinowanika muzvigadzirwa zvekutanga-kushanda uye kuti dzinoshanda sei mumuviri wako:
- Caffeine - Tsvakurudzo inoratidza kuti caffeine ine rubatsiro runobatsira pakuvandudza mitambo. Caffeine inoratidzirwa kuwedzera chiyero chako chemagetsi, kunatsiridza kutsungirira mazinga, nekudzivirira kuneta. Inokurudzirawo hutano hwepamusoro (CNS), kuvandudza uropi hwako huchishanda kuti uite basa rinobudirira uye rinoshanda. Nokuda kwemigumisiro yakanakisisa, mazai e caffeine anokurudzirwa kuti ave akafananidzwa kune mumwe nomumwe uye anoshandiswa mumitambo yakadzika kusvika kuenzanisi (~ 3-6 mg / kg wehutemi hwemuviri). Zvinosuruvarisa, pre-workout products zvinowedzera kupfuura caffeine mazinga akataurwa achisiya iwe usingakwanisi kudzora izvo zvinonzi iwe unonyanya kukosha. Vatambi vakawanda vari kutoshandura kofi yakasviba senzira iri nani yekudzivirira kudya kwekafini uye kuvandudza maitiro avo ekuita.
- Creatine - Inonyanya kufanirwa muvirihuilding supplement yakatsigirwa nekuongorora zvakazvimirira uye kutsvakurudza. Zvisikwa zvakagadzirwa kubva kumamino acids uye zvakanyanyisa mumisumbu yako. Basa guru rekusika ndiro kupa simba kumasero ako nekuchengetedza masero emasero. Inokurudzira mitambo yevashandi nekuwedzera ATP (adenosine tri-phosphate) inoshandiswa munguva inokurumidza kupenya kwesimba semafuta kana kuwedzera. Maererano nekuongororwa kweongororo dzinopfuura makumi mapfumbamwe dzakabudiswa mu Journal of the International Society of Sports Nutrition , creatine supplementation yakashanda kukura kwemasimba, kuwedzerwa simba, nekuvandudzwa kwekushanda pakudzidza kwemazuva ekudzidzira mukati (HIIT). Iyo yakakurudzirwa inoshanda yakakwana yemazuva ezuva neyero yekusika i 5 gramu inotakurwa pamusoro penguva, mabhasikoro, uye zvakanakidzwa kutorwa somumwe munhu achiwedzera.
- Arginine - Izvi zvakakosha amino acid chikamu chebazi-rakasungirirwa amino acid boka uye rinodiwa pakubudisa mapuroteni. Arginine inoshandiswawo kuumba nitric oxide, chidimbu chinodzosera midzi yako yeropa kuti uwedzere ropa nekuwedzerwa kweokisijeni. Panewo kune inogona kurapa hutano kune avo vanotambura nematambudziko emwoyo kana chirwere chepfungwa. Uchapupu hudiki hwezvesayenzi hunowanikwa kutsigira zviitiko zvinokurudzira kugadziriswa kwemitambo kana kuti kuwedzerwa kwekodzero yevashandi mumitambo. Kutsvakurudza kwakawanda kunodiwa kuti uongorore basa reArginine kuwedzera pakuita zvekuita basa.
- β-alanine - Iyo inozivikanwawo se beta-alanine, iyi inowanzoita amino acid yakagadzirwa muchiropa chako. Inowanikwawo kuburikidza nokudya zvinoparadza sezvinoita huku uye nyama, uye supplementation. β-alanine inobatsira kuwedzera carnosine mumasumbu ako ekunyanya kushandiswa kwemafoni. Beta-alanine supplementation yakaratidzwa kunonoka kutanga kweyeuromuscular kuneta nekuita kuti mitambo ishande. Kusarudzwa kwe-β-alanine kuchasiyana nemunhu mumwe nomumwe nekuda kwezvingava nemigumisiro yakaipa kusanganisira paraesthesia (tingling) somuenzaniso. Nemhaka yekuti pre-workout products unobatanidza zvigadzirwa pasina kuzarura mazinga ega ega anobvisa kukwanisa kwako kubvisa zvakare chiremba kana iwe ukava nemigumisiro yakaipa. Kutsvakurudza kwakawedzerwa kunodiwa kutarisa migumisiro ye beta-alanine nesimba uye kutsungirira kushanda kwenguva refu kupfuura maminitsi makumi maviri zvichienderana nechigaro chepamusoro chakabudiswa mu Journal of the International Society of Sports Nutrition .
- Taurine - Chimwe chezvinyorwa zvakawanda zveamino acids muuropi, retina, mishonga yemasumbu, uye nhengo mumuviri wose. Taurine ine mabasa akasiyana-siyana muhutano hwemagetsi ehurumende (CNS) uye inobatsira kubudirira kwevanhu. Izvi zvinowanzoitika mumuviri wako asiwo zvakagadzirwa nokudya mhuka yepanyama nehove. Iwe uchawana taurine inowanikwa mune dzakawanda zvezvinwiwa zvezvinwiwa uye inogona kutengwa sekuwedzera. Taurine inoshanda seyourotransmitter muuropi, inogadzirisa masero esero, uye inotungamirira kutakura kwezvinhu zvinokosha mumutumbi wako. Kunyange zvazvo taurine ine mabasa akawanda anokosha emagetsi, panoita seine uchapupu hunopesana hunotsigira chero zvipi zvayo zvekugadzira mitambo. Sezviri pachena, kunwisa taurine uye caffeine pamwe chete-zvinowanzoitika nemishonga yekugadzirisa-inowedzera kuwedzera musimba kuneta maererano nekutsvakurudza kwakabudiswa mu Journal of Strength uye Conditioning .
- Phosphates - Phosphates dzinosanganisira alkalini mazai se-sodium bicarbonate , sodium citrate, uye phosphate salts. Phosphates inobatsira nesero chimiro, kutakura magetsi, uye mamwe mabasa akawanda anokosha kuhutano hwako. Vanoratidzika kuti vanovandudza mitambo yekutambira kuburikidza neutralizing the acids inovaka musumbu panguva yekurovedza muviri. Mazhinji emaminera ekuwedzera anoita sokuti akachengetedzeka mudiki madhesi uye anoshandiswa kwenguva pfupi, asi anogona kuva nemigumisiro yakaipisisa kana akabatwa mudhesi refu. Vanhu vane zvirwere zvepfungwa uye vakagadzirirwa neimpvo matombo vanorayirwa kuti vasawedzera pamwe ne phosphates vasingabvunzi chiremba wavo. Mimwe migumisiro yakaipa inowanzovhiringidza inogona kusanganisira kusagadzikana kwemudumbu, kubvongodza, uye kuora mwoyo.
- Guarana - Chigadzirwa chinowanikwa kuBrazil chinobereka mbeu inoshandiswa kune zvikonzero zvakasiyana-siyana zvehutano. Guarana inoshanda seinosimudzira uye inowedzera kaviri yakawanda yekafineine inowanikwa muhairi yehafi. Guarana inonzi inovandudza mitambo, inowedzera kufunga kwepfungwa, uye inoderedza musikana kuneta. Imwe tsvakurudzo inoratidza kuderedza doses ye guarana (75mg) kuti ave nemigumisiro yakawanda pane zvakabuda mumuviri pasina kunyanya kudhakwa kudarika zvinodarika doses. Caffeine yakaratidzwa kuti iwedzere kushanda kwako pamatambudziko ekudzivirira uye, zvisinei, kusati kwashanda kwemishonga kunobvisa kukwanisa kwako kuderedza kudya.
- Betaine - An amino acid inoratidzirwa kuvandudza muviri uye kurudzira kukura kwemasumbu. Betaine inowanikwa muzvokudya zvakawanda kusanganisira sipinashi, beet, uye mbeu yose. Inoshanda mumuviri nekuchengetedza chiropa basa, detoxification, uye masero ekushanda. Betaine inobatsira muviri wako kugadzira mafuta. Chidzidzo chiduku pa betaine supplementation yakaratidza betaine supplementation yakagadzirisa hutano hwemuviri, ukuru hwemasumbu, uye simba rekushanda.
- Nitrates - A pound inowanikwa mune zvokudya zvakawanda uye yakawanda mumashizha mashizha, miriwo, uye beetroot. Mushure mekupedza kudya kwe nitrate-muviri wako, muviri wako unoshandura iyo kuva nitrite uye unowedzera kushandisa iyo kuita nitric oxide. Nitric oxide ine basa rinokosha pakurongedza mabasa ako emagetsi nemasumbu. Panguva yekurovedza muviri, nitric oxide inonzi inowedzera kubuda kweropa, kunatsiridza mapapu, uye kusimbisa musimba kuputika. Vatambi vakawanda vanowedzera pamwe neyetroot juice kuvandudza cardiorespiratory nekutsungirira uye kutamba mitambo.
Migumisiro pakuita basa rekuita muviri uye muscle simba
Pre-workout products zvinowedzera kuita basa rako, asi izvozvo zvinokonzerwa nehuwandu hwea caffeine uye kwete kunyanya kuwedzera. Iwe unogona kunge uri kuparadza mari yako uye zviri nani kubva kunwa mukombe kana mbiri dzewaini yakasvibirira musati washanda kunze, kunyanya sezvo vazhinji vachiwedzera zvigadzirwa zvinoshanda zvakatorwa vari voga uye kwete pamwe chete mumusanganisi wezvakavanzika. Zvidzidzo zvinotevera zvakatsvaga kubudirira kwepamberi yekugadzira zvigadzirwa zvezvemitambo yezvemitambo uye simba remaviri:
- Chimwe chidzidzo chakabudiswa muAmerican Journal of Health-System Pharmacy chakaratidza kuti hakuna uchapupu hunokwana hunowanikwa mukubatanidza kushandiswa kwekutanga kwemishonga sekubudirira pakugadzirisa kushanda. Kuramba-ndoga mishonga yakadai se caffeine yakaratidza mamwe ergogenic kubatsirwa nekuvandudzwa kwekuita nguva, simba, nekufungisisa kwepfungwa panguva yekurovedza muviri. Kuchengetedzwa kwezvigadzirwa izvi kunogonawo kunge kunetseka semunhu mumwe nomumwe angadya zvakakura kudarika zvinoridzirwa zviyero.
- Tsvakurudzo yakabudiswa mu Journal of the International Society of Sports Nutrition yakagadziriswa kana kutanga kwekushanda kwemiti yakagadzira huwandu hweropa mumisumbu yemasumbu panguva yekurovedza muviri. Kuwedzerwa kweropa rekuwedzera kunopa huwandu hwakanaka hwehugijeni kumashandiro ekushanda kwemisungo mukuedza kuvandudza kushanda. Migumisiro inoratidzika kuti pre-workout supplement haina kubudirira chaizvo kuita basa. Nguva imwe chete yeropa inoyerera kusvika kumisumbu yakaratidza kuwedzera kwakakura kwaive mushure-kushanda uye kungotevera makumi mapfumbamwe muzana mukutakura muviri. Kutsvakurudza kwakawanda kunodiwa kuti uone mamiriro ezvinhu uye vatambi vanogona kubatsirwa nekushandisa pre-workout supplementation.
- Kutsvakurudza kwakabudiswa muInternet Journal of Medical Sciences kwakaongorora migumisiro yepamberi yekugadzirisa maitiro ekuwedzera kwemaonda, kutambira mitambo, uye chiitiko chekuita basa. Vatori vechikamu vanotaura kuti vanonzwa simba uye vari nani pakushambadzira panguva yekushanda kwavo vachienzanisa nevaya vanotora placebo. Zvisinei, hapana uchapupu hwekuvandudzwa kwemuviri kana kushandiswa kwemitambo kwakataurwa.
- Chimwe chidzidzo chakabudiswa mu Journal of the International Society of Sports Nutrition chakaongorora kuti kusati kwashanda kwekushanda kunowedzera sei kana kusina synephrin kunogona kuchinja maitiro ekudzidzisa maitiro panguva yekurovedza muvarume-vakadzidziswa. Synephrine ishizha rakabudiswa kubva kune zvibereko zvinotyisa zvearangi uye ine simba remasabetism rinowedzera migumisiro. Zviwanikwa zvinoratidza kuti pre-workout supplementation inogona kubatsira kunzwisisa nekugadzirisa maitiro panguva yekuita basa, asi kutsvakurudza kwakawedzerwa kunodiwa.
Shoko Rinobva
Pre-workout supplements inowanzozivikanwa zvikuru nekuda kwe caffeine buzz inowanikwa panguva yekushanda kwako. Zvinosuruvarisa, zvingasave zviri izvo zvakanakisisa zvekutengesa kwekunakidzwa kwemitambo uye musimba simba. Iko kunewo huwandu hwehupupuriro huripo hwekutsigira kushandisa zvinyorwa zvinosangana nechinangwa ichi. Nemhaka yepamusoro yehafini yezvokudya mumashandi ekugadzirwa kwepamberi uye zvingangova nemigumisiro yehutano husina kunaka, iyo pfungwa yakanaka kutaura nechiremba wako usati watanga izvi kana zvimwe zvingawedzerwa.
> Sources:
> Eudy AE et al., Efficacy uye kuchengeteka kwezvinhu zvinowanika mu preworkout supplements, American Journal of Health-System Pharmacy , 2013
> Jung PY et al., Migumisiro yekudiridza chikafu chekugadzira chikafu chinowedzera pamwe uye pasina synephrine kwemavhiki masere pakudzidzira kugadziriswa pakudzivisa-varume vakadzidziswa, Journal of the International Society of Sports Nutrition , 2017
> Kedia AW et al., Migumisiro yeKu-Pre-Workout Supplement pamusoro peLean Mass, Muscular Performance, Kubatsira Kunoita Basa nekudzivirirwa kweZviviriro, International Journal of Medical Sciences , 2014
> Martin JS et al., Migumisiro yepamberi yekugadzira basa yekuwedzera pamaperemia mushure mekudzivirira kuwedzera kwekudzivirira kushandiswa kwekutadza kusakwanisa nematambudziko akasiyana-siyana, Journal of the International Society of Sports Nutrition , 2017