Vamwe vanoshanda, vamwe vane zvingave, vamwe vanoparadza mari
Iwe unogona kunge uchitsvaga kushandisa masimba ekugadzirisa masero ekurovedza mitambo uye mabasa ehutano. Hapana kushayikwa kwezvisarudzo zvakapiwa zvitsva zvose zvitsva zvokutenga zvigadzirwa zvinowedzera kukurumidza musimba kuwana. Chikamu chakaoma chiri kuziva kuti ndeapi ayo anoshanda uye kuti yakawanda sei kutora zvakachengeteka. Heino mhando yakasiyana yezvinyorwa zvekufungisisa.
Creatine
Zvisikwa chikamu chinowanzoitika chinowanikwa musumbu yakawanda.
Zvisikwa monohydrate ndiyo inowedzera fomu uye inosanganiswa inobatanidza amino acids arginine, glycine uye methionine. Zvisikwa zvinokonzera kukosha kwechirwere phosphate simba nzira, izvo zvinokosha mune zvakakwirira-kuita basa zvakadai sokusimudza kuyerwa. Zvisikwa zvinogona kuvandudza huwandu hwemuviri uye kudzidzisa kushanda mu-high-intensity activities. Ngwarira kuti havasi vose vanopindura kubumbiro rekuwedzera uye 30 muzana yevashandisi vangave vasingaoni kuvandudzwa. Vakadzi vangave vasingabatsiri zvakanyanya sevarume. Mukurevedzwa kudzidziswa, kuwedzerwa simba, kuwanda, uye kurasikirwa kwemafuta zvinoguma zvinogumira.
Kudzivirirwa . Pamusana wekurudziro we 3 gramu / day creatine inoita sokuti yakachengetedza kushandiswa kupfuura kwenguva yakareba mune zvidzidzo zvakabudiswa kusvika ikozvino. Zvose zvinokonzerwa nemigumisiro yakaipa zvinorondedzerwa asi izvi zvinogona kuva semugumisiro wekuteerera kutadza nemari inorayirwa.
Protein Powders - Whey, Casein, Soy, Egg
Aya mapuroteni akazara anosanganisira zvose zvinokosha zveamino acid izvo muviri haugoni kuzvibereka.
Mapuroteni akasiyana, akafanana ne whey uye casin, mazai ney soy ane maitiro akasiyana-siyana ekudyisa. Kunyangwe iwe unofanirwa kufarira mumwe kune mumwe nekuda kwekuvaka masimba ichiri chiitiko chekurumbira nekuzivikanwa kwesayenzi, kunyange whey protein sega, puroteni yakawedzerwa zvakanyanyisa, ine zvimwe kutsigirwa kubva mune zvidzidzo zvakasiyana-siyana zvezesayenzi.
Pamaprotin powders, kuongorora kukosha kuburikidza nekuongorora kunze kweproteiniti dzakanyorwa pane. Iyo yakabatanidzwa nekudzivisa kudzivirira, mapuroteni anokwana zvakakwana pamwe nekudya kwakakodzera kunogona kutungamirira kuwedzera musimba uye kuderedza mafuta emuviri. Ona Iko Kunogadzirisa Zvokudya kuti uwedzerwe nguva dzekutangira uye shure kwekudzidziswa.
Kudzivirirwa. Hazvina kuchengeteka zvinotarisirwa kana iwe uchinwa mapuroteni powders mukati mekufunga. Kuwedzera kweprotheni inoshandiswa hakungachengetedze vanhu vane zvirwere zvepfungwa.
Multivitamins
Multivitamin zvinowedzera zvinogona kukubatsira kusvika kune zvakakurudzirwa zvezuva nezuva zvevhithamini nemaminerari kana uchinge usina kudya kwakakodzera, kufamba kunokanganisa kudya kwako, kana kuwedzera muviri kunowedzera kudiwa. Ndinoona multivitamin yakanaka inshurensi mumamiriro ezvinhu aya pamusoro pekukanganisa kunogona. Sarudza marimi ane mbiri. Iwe unofanirwa kusarudza yakanaka yose-yakakomberedza supplement neyemuenzaniso wakagadzirisa.
Antioxidants
Antioxidants muzvokudya inochengetedza zvisikwa zvakasikwa uye zvigadzirwa zvemakemikari zvinonzi radicals zvisingabhadharwi izvo zvinoumba zvehupenyu hwezuva nezuva. Upenyu hwematambudziko zvinogona kuwedzera zvaunoda zve antioxidants. Vitamini C uye E ndiyo inonyanya kushandisa antioxidants muzvokudya zvakajairika, kunyange zvazvo dzimwe dzakawanda zvezvirimwa zvinomera zvichiita kuti izvi zviitike.
Kusvibiswa, kushungurudzika, kusvuta, kushanda nesimba, uye zvirwere zvinogona kuwedzera zvaunoda zvekuchengetedza antioxidant.
Kudzivirirwa. Zvakawandisa zve antioxidants zvinogona kubudisa 'pro-oxidant' effect, izvo zvinopesana nezvamungatora izvi zvinowedzera. The Australian Institute of Sport inokurudzira kuti vitamini ine antioxidant inowedzera chete inotorwa kwemavhiki mashomanana apo muviri unogadzirisa matambudziko anokonzera. Kuwedzera kwevhitamisi C kunogona kukurudzira zvakanyanya kushandiswa kwesimbi, izvo zvingasave zvine utano kune munhu wose.
Calcium
Vakadzi vanodzidzisa zvakaoma uye vanowira pasi mafuta ehutano pasi, vanoti pasi pe10 muzana, vangave vari pangozi yekurasikirwa nenguva yavo zvichikonzerwa nekuvhiringidzika kwemasimoni kune unogadzirwa nesitirogen.
Kudzidzira-kunokonzerwa nekuderera kweserogen kunogona kukonzera kurasikirwa kwefupa nenzira yakafanana neicho chinoitika pakuenda kumwedzi. Kurasikirwa kwemazuva kubva pakudzidzira mitambo hakusiwo asi asi kunoda kuti iwe uone chiremba, kana zviri nani zvakadaro, chiremba wemitambo uye nhepfenyuro yezvokudya kuti aongorore zvinodiwa kuti atarise dambudziko racho. Calcium inowedzera inogona kuva chikamu chegadziriro kana bone hutano hungave hunovhiringidzika.
Zinc uye Magnesium
Zinc inokosha kuti ibudise murume hormone testosterone uye mukuvaka maitiro ezvirwere zvemuviri. Magnesium inonyanya kukosha yenheyo yehutano uye yekuchengetedza utano hwemwoyo. Zvose zviri zviviri zvakakosha zvebiochemical work. Zinc uye magnesium inowanzoshambadzirwa kune vashandi vemuviri pamwe chete mukuwedzera kunonzi ZMA. Zinc iri mumunda wose, mbeu, nuts uye kunyanya nyama uye oyster. Pashure pemakore ekutsvakurudza, hapana uchapupu huripo hunoratidza kuti kana mineral inopa kuumba muviri kana kutambira mitambo kukura zvakanyanya kudarika zvinorayirwa kudya zvinodiwa.
Kudzivirirwa. Zinc inogona kunge yakanyanyisa tsvina uye zinc inogona kukanganisa kunwa kwemhangura. Ini handioni chikonzero chokupfuura 20 mg / zuva muzvinyorwa zvezinc.
Iron
Iron ndiyo mineral mumuviri inokosha pakubudisa hemoglobin, chirongwa cheropa chinotakura oksijeni mumuviri. Zviri nyore kuona kuti zvakakosha sei simbi kune vanhu vanoita basa.
Kudzivirirwa. Uremu hunorema hunogona kukonzera chirwere chinonzi hemochromatosis mune vamwe vanhu vanotambura. Iron inowedzera inofanira kungorongedzerwa nachiremba, uye kune vanomhanya kana avo vanodzidzisa zvikuru, chiremba wemitambo pamwe chete nemutambo wezvokudya zvinogona kuve zvakanaka. Iva nechokwadi chekutarisira neizvi nokuti iron inowedzera haifaniri kutorwa isingaiti. Iron inowedzera inogona kukonzera kuvhiringidzika uye gastric inogumbura mune vamwe vanhu.
Electrolyte uye Carbohydrate Replacement Drinks
Electrolytes inowanzobva kumaminerari muzvokudya uye inoramba ichichengetedza mvura uye inobatsira hurongwa hwehutano hwekuita maitiro emasumbu. Electrolytes ndiwo sodium, potasium, magnesium, calcium uye chloride, bicarbonate, phosphate, sulfate. Vadzidzisi vanoita zvakanyanya kunyanya kubva pane sodium uye potassium balance. Carbohydrates inokosha pakufambisa muviri, kusanganisira simba guru rekudzidzisa, uye mushure mekushandisa simba rekugadzirisa kudya kunovaka muviri. Mahydrohydrates, kunyanya mashuga, anogadzirwa mumidziyo yemitambo ne electrolytes yakadai sodium chloride uye potassium uye dzimwe nguva magnesium.
Zvinwiwa zvemitambo zvinogona kubatsira mukurema maitiro apo zvirongwa zvinopfuurira mberi kweawa yepamusoro-yakasimba maitiro kana pamagumo emasangano akadaro apo kushandiswa kwakakurumidza kwemushuga glucose zvakanaka. Ona chinyorwa changu pamusoro peDzimba yekuvaka muviri kuti uwane mamwe mashoko pamusoro pekushandisa zvinwiwa zvemitambo.
Caffeine
Caffeine inonzi alkaloid inowanzoitika uye inokurudzira mukofi, tei, kocoa, guarana, cola uye nemimwe michero yemiti yemiti. Mukombe wakasimba wekofi yakakonzerwa ichakupa makirogiramu anenge zana e caffeine, kofi inenge yakapoteredza makirogiramu 80, kazhinji pasi, uye tee pasi makirogiramu makumi mana. Icho chinokasiyana kubva pane chigadzirwa kusvika kune chigadzirwa uye kuti unogadzirira sei kunwa.
Kudzivirirwa. Muchidimbu mazwi ehutano, maonero akawanda ekurapa ndeokuti kusvika pamakumbo matatu ekofi pazuva haisi kukuvadza, uye inogona kunge ine zvimwe zvingabatsiri, kunyange zvazvo vamwe vanhu vanobvuma kune zvinovhiringidza dzimba nezvinetso zvakawanda kupfuura vamwe. Mwoyo kupera uye kusagadzikana kune ruzivo rwevamwe vanokamwisa caffeine. Mune pamuviri, imwe kana maviri makapu zuva rimwe nerimwe anofungidzirwa kuva asina njodzi kumucheche.
Glucosamine
Kusiyana nekutinhira kwezita racho, glucosamine haisi glucose inoshandiswa kunwa asi chimiro chinowanzoitika chakagamuchirwa nehuwandu nekusimbiswa kwakakura sekuwedzera kwekusunungurwa kwekunetseka kweArthritis uye kunogona kudzivirira kupfurikidza kwekuvhiringidza. Glucosamine yakave yakakurumbira nemitambo vanhu vemarudzi ose, kusanganisira vadzidzisi vekurema, zvikurukuru pamabvi arthritis uye kurwadziwa. Glucosamine inoratidzika se yakachengeteka kushandisa.
Glutamine, HMB uye Beta-alanine
Glutamine uye beta-alanine amino acids uye HMB, beta-hydroxy-beta-methyl butyrate, inoberekwa neucine, imwe amino acid. Kukurudzira munhu mumwechete amino acids, zvivako zvekuvaka zveproteine, kusimbisa kushanda mumitambo yemasimba kwave kuri kutsvaga kwekuwedzera vatsigiri mumakore. Kusvika iye zvino, uchapupu hwehupi hupi hunobatsira hwave hwakavhenganiswa uye huzhinji husingafadzi.
HMB supplementation inonzi inoumba usuru hwemasimba uye simba uye kukurudzira kurasikirwa kwemafuta pamwe chete nesangano rekusimbisa. Zvidzidzo zveHMB zvakaratidza zvimwe zvingabatsira kuvarwi vane simba mukuvaka masimba akawanda asi zvipo zvishoma uye mari yeHMB yakakwirira. Nhamba inobudirira inoratidzika se 3 gramu / zuva yakakamurwa kuva 1 gramu katatu pazuva. Zvichida haufaniri kutora. Beta-alanine ndiye mutsva mutsva uye haana kuongororwa zvakakwana mumaonero angu. Inogona kupa humwe mukana wepamusoro-soro yemitambo sekudzidziswa kwekureruka asi yakakurumidza zvikuru kuziva kuti inodaro. Zvimwe zvidzidzo zvepakutanga zvakakanganisa. Chengetedza mari yako kana edza kuumba panzvimbo.
Zvimwe Amino Acids
Arginine, uye leucine, valine, uye isoleucine, branched-chain chain amino acids, inokurudzirwa uye inotengeswa sezvinyorwa zvinobatsira kuvadzidzisa simba nevatambi. Sezvimwe zvigadzirwa, hapana humwe uchapupu hwekubatsirwa kunze kwezvavanoita mumapuroteni akazara. Leucine inogona kukoshesa kutarisa kuti zvigone kubatsirwe nekuongorora zvakare.
Kugadzirisa Zvinyorwa
Kana iwe uri mutambi wenhare, usaisa chero chinhu mumuromo mako chinogona kukundikana iwe kuongororwa kwezvinodhaka. Nezvokudaidzira, usatenda zvose zvaunenge uchiverenga mumagetsi emasisita kana paIndaneti. Kunyanya kuongororwa kwakazvimirira kunodiwa kuti uone kukosha uye kuchengeteka kwekuwedzera.
Zvimwe Zvimwe Zvokufunga nezvekuvaka Muviri
- Iko mari yakawanda inoshanda, iyo muyero? (Usatombotora zvinopfuura chirevo chaunotarisirwa.)
- Ita rako rekuwedzera rinokurudzira here kuti chirwere chakakosha pane chirairo?
- Unogona here kuvimba nekambani yekuwedzera kuti nguva dzose ipe iyo mari muzvibereko zvayo?
- Iwe unogona kuvimba nekambani yekuwedzera kuti isasanganisira zvinhu zvakachengeteka kana zvisiri pamutemo zvakagadzirwa nemaune kana kuti zvisingadi here muchigadzirwa?
Sources
Maughan RJ, King DS, Lea T. Dietary inowedzera. J Mitambo Sci. 2004 Jan; 22 (1): 95-113.
Kreider RB. Zvokudya zvinowedzera uye kukurudzira musimba kukura nekudzivirira basa. Mitambo Yemutambo. 1999 Feb; 27 (2): 97-110.
Kerksick CM, Rasmussen CJ, Lancaster SL, et al. Migumisiro yeprotheni uye amino acid supplementation pamusoro pekushanda uye kudzidziswa kugadziriswa mukati memavhiki gumi ekudzivirira kudzivirira. J Strength Cond Res. 2006 Aug; 20 (3): 643-53.
Kuvandudzwa kweChorkrane Database Syst Rev. 2001; (1): CD002946. Glucosamine therapy pakurapa osteoarthritis. Cochrane Database Syst Rev. 2005 Apr 18; (2): CD002946.
AIS Sports Nutrition - AIS Sports Supplement Program 2007.