Ukuzwa Ukuthuthukiswa Akusho Njalo Kusho Umzimba Onamandla
Ingabe uya ejimini noma uya egijima? Kungenzeka ukuthi uzwile ukuthi kufanele uthathe 'u-pre-workout' uma ufuna ukuthuthukisa ukusebenza kwezemidlalo nokwandisa amandla omzimba. Lesi sitatimende se-buzz mayelana nezindleko zangaphambi kokusebenza sekuye kwaba yinto evamile phakathi kwabadlali, abantu abakhuthele, nabaqeqeshi abambalwa bezemidlalo. Lokhu ikakhulukazi ngenxa yokuthandwa kwabo, futhi hhayi kakhulu nganoma yibuphi ubufakazi obusekela izimangalo zokuthuthukisa impilo yakho.
Ingabe ukuqeqeshwa kwangaphambi kokusebenza kuqinisile noma nje i-hype ye-hype ukudayisa izithako? Ukuze uphendule lo mbuzo, udinga ukwazi ukuthi ukuqala kokusebenza nokuthi kuthinta kanjani umzimba wakho.
Okufanele Ukwazi
Imikhiqizo yangaphambi kokusebenza ayi- supplementally supplementary supplements . Lokhu kusho ukuthi umkhiqizo awubuyekezwa noma ulawulwa yi-Food and Drug Administration (FDA) yezithako, ukusebenza kahle, nokuphepha. Izithako ziye zafakwa ngaphansi kwesigaba esikhethekile sokudla futhi azibheki ngempela izidakamizwa.
Ngenxa yokuthi izithako zangaphambi kokusebenza azihambisani nomthetho, abakhiqizi kanye nabakhiqizi bangafaka isicelo esihle kakhulu sokuthengisa umkhiqizo wabo. Lokhu kubonakala kungalungile-futhi-kodwa kunobufakazi obuthembisayo obusekela izithako ezimbalwa emakethe. Ngaphambi kokukhetha ukuqala kokusebenza noma noma yikuphi okungeziwe, i-International Society of Sports Nutrition (ISSN) isincoma ukuthi uhlole isayensi ngemuva kwezimangalo ezengeziwe zokusebenza kwezemidlalo.
Iyini isithasiselo sangaphambi kokusebenza?
Izindleko zokuqala zokusebenza ziqukethe umxube wokuthengisa, okusho ukuthi ilebula akudingeki ukuthi iphule inani elithile lesithako. Ngakho-ke, awukwazi ngempela ukuthi uthola yini nalezi zinhlanganisela zangaphambi kokusebenza. Isithako esiyinhloko oyothola amazinga aphezulu e-caffeine.
Ezinye izithako ezivamile zingafaka i-dimethylamylamine, i-creatine, i-arginine, i-β-alanine, i-taurine, ne-phosphates. Eziningi zokusebenza zangaphambi kokusebenza nazo ziqukethe izisusa ezisekelwe ezitshalweni ezifana ne-guarana (herbal caffeine).
Ngokwethembeka, izithako zangaphambi kokusebenza zikhuthaza kakhulu ngoba ziqukethe amanani amaningi e-caffeine. Yingakho uzizwa unamandla futhi ulungele ukubhekana nokuzikhandla okukhulu ngemuva kokudla umkhiqizo wangaphambi kokusebenza. Ingabe lokhu kuhlanganisa i-buzz kwenza umzimba wakho ube namandla noma usebenzise umzamo noma ngabe ungcono?
Ucwaningo lubonisa ukuthi ezinye izithako zisebenza kahle kangcono futhi hhayi lapho zihlangene, ezijwayelekile zemikhiqizo yangaphambi kokusebenza. Zihlala zidumile kanti futhi ukubheka isithako ngasinye sinenzuzo ikakhulukazi uma ucabangela ukusebenzisa i-pre-workout. Nazi izithako ezimbalwa ezivamile ezitholakala kwimikhiqizo yangaphambi kokusebenza nokuthi zisebenza kanjani emzimbeni wakho:
- I-Caffeine - Ucwaningo lubonisa ukuthi i-caffeine inomhlomulo omuhle wokusebenza kahle kwezemidlalo. I-caffeine iboniswa ukwandisa isilinganiso sakho semethamo, ukuthuthukisa amazinga okukhuthazela, nokumelana nokukhathala. Iphinde ivuse isimiso sezinzwa zomphakathi (CNS), sithuthukise ukusebenza kobuchopho ekusebenzeni okukhiqizayo nakakhulu. Ukuze uthole imiphumela engcono kakhulu, amakhemikhali e-caffeine anconywa ukuba afakwe kumuntu ngamunye futhi adliwe ngamanani aphansi aphansi (~ 3-6 mg / kg wesisindo somzimba). Ngeshwa, imikhiqizo yangaphambi kokusebenza ngokuvamile idlula amazinga we-caffeine okuphakanyisiwe akushiye ukuthi awukwazi ukulawula lokho okubhekwa njengomthamo wakho omkhulu kakhulu. Abagijimi abaningi manje sebephendukela ikhofi emnyama njengendlela engcono yokulawula ukudla kwe-caffeine nokuthuthukisa umsebenzi wabo wokusebenza.
- I-Creatine - I-Supplement ye-bodybuilding ethandwa kakhulu exhaswe yizifundo ezizimele kanye nocwaningo. I-Creatine yenziwe ngamamino acids futhi igxila emahlathini akho emisipha. Indima eyinhloko yokudala ihlinzeka amandla kumaseli akho futhi ilondoloza ibhalansi yeselula. Ithuthukisa ukusebenza kwezemidlalo ngokukhula kwe-ATP (i-adenosine tri-phosphate) esetshenziselwa ukuqhuma okusheshayo kwamandla njenge-sprinting noma i-weightlifting. Ngokubuyekezwa kwezifundo ezingaphezu kwezingu-80 ezanyatheliswa ku- Journal of the International Society of Sports Nutrition , ukwesekwa kwe-creatine kwaphumelela ekukhuleni kwemisipha, amandla okwandisa, nokusebenza okuthuthukisiwe ekuqeqeshweni kwezinga eliphezulu (HIIT). I-dose yansuku zonke ephakanyisiwe ephumelelayo yokudala i-5 amagremu elayishwe isikhathi, ihamba ngebhayisikili, futhi ithathwe kangcono njengesengezo somuntu ngamunye.
- I-Arginine - Le-amino acid ebalulekile iyingxenye yeqembu elihlanganiswe ngamagatsha e-amino acid futhi elidingekayo ekukhiqizeni amaprotheni. I-Arginine isetshenziselwa ukwakha i-nitric oxide, i-composite ebuyisela imithwalo yegazi lakho ukugeleza kwegazi okungcono nokushintshaniswa kwe-oxygen. Kukhona futhi inzuzo yezempilo kulabo abanenkinga yenhliziyo noma isifo somfutho wegazi ophezulu. Ubufakazi obuncane besayensi bukhona ukusekela izimangalo ezithuthukisa ukusebenza kwezemidlalo noma ukukhuphula amandla okusebenza kubantu abadlali. Ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe indima ye-arginine ukwengezela kokusebenza komzimba.
- I-β-alanine - Eyaziwa nangokuthi i-beta-alanine, lokhu kuyi-amino acid ejwayelekile eyenziwa esibindi sakho. Ibuye itholakale ngokudla okudlayo njengezinkukhu kanye nokudla, kanye nokwengezwa. I-β-alanine isisiza ukwandisa i-carnosine emisebenzini yakho yokwenza ngcono amaselula. I-Beta-alanine supplementation iboniswe ukubambezela ukukhathala kwe-neuromuscular nokuthuthukisa ukusebenza kwezemidlalo. Ukuzikhethela kwe-β-alanine kuzohlukana nomuntu ngamunye ngenxa yezinto ezingase zibe nemiphumela emibi kuhlanganise ne-paraesthesia (ukulinganisa) isibonelo. Ngenxa yokuthi imikhiqizo yangaphambi kokusebenza ihlanganisa izithako ngaphandle kokudalula amazinga omunye ngamunye aqeda ikhono lakho lokudayela emuva umthamo uma uhlangabezana nemiphumela emibi emibi. Ucwaningo olwengeziwe luyadingeka ukucacisa imiphumela ye-beta-alanine emandleni nokukhuthazela ukusebenza okuhlala isikhathi eside kunemizuzu engu-25 ngokuya kwesiteji sokuma eshicilelwe ku- Journal of the International Society of Sports Nutrition .
- I-Taurine - Enye yama-amino acid amaningi kakhulu ebuchosheni, i-retina, i-muscle tissue, nezitho zomzimba wonke. I-Taurine inezinhlobonhlobo zemisebenzi ohlelweni lwezinzwa eziphakathi (CNS) futhi lusizo ekuthuthukiseni abantu. Kuvele ngokwemvelo emzimbeni wakho kodwa futhi itholakala ngokudla amaprotheni ezilwane nezilwane. Uzothola i-taurine efakwe ezinhlobonhlobo zamandla amaningi futhi ingathengwa njengesengezo. I-Taurine isebenza njenge-neurotransmitter ebuchosheni, iqinisa izilonda zeselula, futhi ilawula ukuthuthwa kwezakhi ezibalulekile kuwo wonke umzimba wakho. Nakuba i-taurine inezindima eziningi ezibalulekile zokuxilonga, kubonakala sengathi kuwubufakazi obungqubuzanayo bokusekela noma yiziphi izimangalo zokusebenza kwezemidlalo ezithuthukisiwe. Ngokusobala, ukugcoba i-taurine ne-caffeine ndawonye-okwenzeka ngokujwayelekile ngemikhiqizo yangaphambi kokusebenza-empeleni kwandisa ukukhathala kwemisipha ngokusho kocwaningo olwanyatheliswa kuyi- Journal of Strength and Conditioning .
- I-Phosphates - I-Phosphates ihlanganisa ama-alkalinizing agents afana ne-bicarbonate ye-sodium, i-citrate ye-sodium, ne-phosphate usawoti. Ama-Phosphates asiza ngesakhiwo se-cell, ukuthuthwa kwamandla, neminye imisebenzi eminingi ebalulekile empilweni yakho. Kubonakala sengathi zithuthukisa ukusebenza kwezemidlalo ngokunciphisa ama-acids ekwakheni imisipha ngesikhathi sokuzivocavoca. Izithako eziningi zamaminerali zibonakala ziphephile emithini encane futhi zisetshenziswe isikhathi esifushane, kodwa zingaba nomthelela omubi uma kuthathwa amazinga aphezulu. Abantu ababhekene nezinkinga zezinso futhi abajwayele izinso zezinso bayelulekwa ukuba banganezeli nge-phosphates ngaphandle kokubonisana nodokotela wabo. Eminye imiphumela emibi engavamile ingabandakanya ukucasuka kwesisu, ukubhubhisa, kanye nesicefe.
- Guarana - Isitshalo esivamile eBrazil sikhiqiza imbewu esetshenziselwa izizathu ezihlukahlukene zezempilo. I-Guarana isebenza njenge-stimulant futhi iqukethe kabili inani le-caffeine elitholakala kubhontshisi wekhofi. U-Guarana kuthiwa ukuthuthukisa ukusebenza kwezemidlalo, ukwandisa ukugxila kwengqondo, nokunciphisa ukukhathala kwemisipha. Olunye ucwaningo lubonisa amanani amancane we guarana (75mg) ukuze abe nomthelela omuhle ekukhiqizeni ngokomzimba ngaphandle kokukhathazeka ngokweqile kunezilinganiso eziphakeme. I-caffeine iboniswe ukuthuthukisa ukusebenza kwakho kumazinga okuhlushwa aphansi futhi, ngeshwa, imikhiqizo yangaphambi kokusebenza iqede ikhono lakho lokunciphisa ukudla.
- I-betaine - I-amino acid eboniswe ukuthuthukisa ukubunjwa komzimba nokukhuthaza ukukhula komzimba. I-betaine itholakala ekudleni okuningi kufaka isipinashi, beet, kanye nezinhlamvu ezigcwele. Isebenza emzimbeni ngokulondoloza ukusebenza kwesibindi, ukuxoshwa kwe-detoxification, nokusebenza kwamaselula. I-betaine ibuye iseze amafutha omzimba wakho. Ucwaningo oluthile lwe-betaine supplementation lubonise ukwesekwa kwe-betaine ngcono ukubunjwa komzimba, usayizi we-muscle, nomthamo womsebenzi.
- I-Nitrate - I-compound etholakala ekudleni okuningi futhi eningi emifino eluhlaza, imifino kanye ne-beetroot. Emva kokudla ukudla okune-nitrate-ocebile, umzimba wakho uwuguqula ube yi-nitrite futhi uyayisebenzisa ngokwengeziwe ukwenza i-nitric oxide. I-oxide ye-nitri inendima ebalulekile ekulawuleni imisebenzi yakho yemetabilise nemisipha. Ngesikhathi sokuzivocavoca, kuthiwa ukwandisa ukugeleza kwegazi, ukuthuthukisa ukusebenza kwamaphaphu, nokuqinisa ukukhishwa kwemisipha. Abagijimi abaningi bayakwengeza ijusi le-beetroot ukuthuthukisa ukukhuthazela kwe-cardiorespiratory nokusebenza kwezemidlalo.
Imiphumela ekusebenzeni kokuzivocavoca kanye namandla omshoshaphansi
Imikhiqizo yangaphambi kokuzivocavoca yenza umsebenzi wakho usebenze, kodwa lokho kungenxa yokuqukethwe kwe-caffeine futhi hhayi ngempela ukwesekwa. Ungase uchithe imali yakho futhi ungcono ukuphuza indebe noma ikhofi emnyama ngaphambi kokuba usebenze, ikakhulukazi njengoba izithako eziningi ezisezelayo zithathwa ngedwa futhi zingekho ndawonye emhlanganisweni wokufihla imfihlakalo. Izifundo ezilandelayo zihlolisise ukuphumelela kokusekela kokusebenza kwangaphambili kokusebenza kwezemidlalo nokuqina kwamasipha:
- Ucwaningo olunyatheliswa ku-American Journal of Health-System Pharmacy lubonise ubufakazi obanele bokuthola imikhiqizo engaphambi kokusebenza njengokusebenza ngokuthuthukiswa komsebenzi. Izithako ezizimele ezifana ne-caffeine zibonise inzuzo ye-ergogenic ngezinga elihle lokuphendula ngesikhathi, amandla, nokugxila kwengqondo ngesikhathi sokuqeqeshwa ngokomzimba. Ukuphepha kwale mikhiqizo kungase kube nokukhathazeka njengabantu ngabanye bangadla amakhulu kunezincomo eziphakanyisiwe.
- Ucwaningo olwanyatheliswa kuyi-Journal of the International Society of Sports Nutrition luhlolisiswe ukuthi imikhiqizo yangaphambi kokusebenza yayandisa inani legazi emzimbeni wesisu ngesikhathi sokuvivinya umzimba. Ukwanda kwegazi kuzonikeza amazinga angcono oksijini ekusebenzeni imisipha ngokuzama ukuthuthukisa ukusebenza. Imiphumela ibonise izithako zangaphambi kokusebenza azizange zithuthukise ukusebenza kahle. Isikhathi sokuphela kwegazi ukugeleza kumisipha kubonisa ukwanda okukhulu okwakusemva kokusebenza futhi kulandele isimo sokulayisha esisodwa sama-80%. Ucwaningo olwengeziwe luyadingeka ukunquma ukuthi yiziphi izimo kanye nabadlali abangase bazuze ngokusebenzisa ukusekela kokuqala kokusebenza.
- Ucwaningo olwanyatheliswa kuyi- International Journal of Medical Sciences luhlolisise imiphumela yokufakelwa kokuqala kokusebenza emzimbeni onzima, ukusebenza kwezemidlalo kanye nokuzivocavoca. Abahlanganyeli babika ukuzwa amandla amaningi nokuhlushwa kangcono ngesikhathi sokuqeqeshwa kwabo kuqhathaniswa nalabo abathwala indawo. Kodwa-ke, akukho bufakazi bokubunjwa komzimba okuthuthukisiwe noma ukuqhuba umsebenzi wokusebenza okubikiwe.
- Olunye ucwaningo olunyatheliswa eNcwadini ye- International Society of Sports Nutrition luhlolisise ukuthi ukugcwaliswa kokusebenza kwangaphambi kokusebenza noma ngaphandle kwe-synephrin kungathinta kanjani izimpendulo zokuqeqeshwa ngesikhathi sokuvivinya emadodeni aqeqeshiwe. I-Synephrine iyinhlanganisela ekhishwe izithelo ezimuncu ze-orange enomzimba obangela amandla okuthuthukisa imiphumela. Imiphumela ibonisa ukwesekwa kokuqala kokusebenza kungase kuzuze umsebenzi wokuzicabangela nokuzivocavoca ukusebenza ngesikhathi sokuzivocavoca, kodwa ucwaningo olwengeziwe luyadingeka.
Izwi elivela
Izindleko zokuqala zokusebenza zithandwa kakhulu ngenxa ye-caffeine buzz ezinikezwe ngesikhathi sokuzivocavoca kwakho. Ngeshwa, angeke abe yimikhiqizo engcono kakhulu yokusebenza kwezemidlalo nokuqina kwamasipha. Kukhona nobufakazi obanele bokusekela ukusebenzisa ama-proprietary blends kulo mgomo. Ngenxa yokuqukethwe kwe-caffeine ephezulu kwimikhiqizo yangaphambi kokusebenza kanye nemiphumela engaba yingozi yempilo, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokusebenzisa lokhu noma noma yikuphi okungeziwe.
> Imithombo:
> Eudy AE et al., Ukusebenza nokuphepha kwezithako ezitholakala ezithombeni ze-preworkout, i- American Journal of Health-System Pharmacy , ngo-2013
> Jung PY et al., Imiphumela yokufaka isithasiselo sokudla kokuqala ngaphambi kokusebenza kanye nangaphandle kwe-synephrine amasonto angu-8 ngokuqeqeshwa kokuqeqeshwa kwamadoda aqeqeshiwe, i- Journal of the International Society of Sports Nutrition , ngo-2017
> Kedia AW et al., Imiphumela ye-Pre-Workout Supplement on Mass Mass, Performance Muscular, Experience Okubalulekile Workout kanye Biomarkers of Safety, International Journal of Medical Sciences , 2014
> UMartin JS et al., Imiphumela ye-supplement pre-workout kwi-hyperemia elandela ukulandelana kwemigqa yokunciphisa umlenze ukwehluleka kwemithwalo ehlukene yokumelana, i- Journal of the International Society of Sports Nutrition , ngo-2017