1 - Yaziswa mayelana nezithako
Wonke uhlu oluphezulu lwezinguquko eziyisihlanu luzohluka ngenxa yokumaketha, imibono, amafayili kanye nezitayela ezishisayo. Lena imboni yokwenza imali nezandla ziphuma futhi zikulungele ukuthatha imali yakho. Ngokweqiniso, asidingi ama- supplements ukunciphisa amafutha, ukwakha imisipha nokuthuthukisa ukusebenza.
Eqinisweni, singathola izakhi zethu ezibalulekile kakhulu ekudleni okunempilo ukudala umzimba esiwuthandayo. Ngaphambi kokuba uyeke ukufunda, izithako ezimbalwa zibonise isithembiso ngokuthuthukisa impilo yethu. Izifundo zokwaziswa okunembile ziqhubeka njalo.
Izithako zihlala zingalawulwa futhi njengoba umthengi kufanele athulwe nomthengi-uqaphele. Ngaphambi kokunikezela ngemali enzima eyitholile imali, kunconywa ukucwaninga imikhiqizo, khuluma nodokotela wakho futhi ulandele intuthuko yakho.
Yenza isinqumo esinqunyiwe ngaphambi kokuthenga isisombululo sezinto ezithengiswayo ezicatshangelwe ukuveza isimangaliso somzimba. Manje njengoba ufunda ngombono ovulekile, lezi zindlela ezilandelayo zixhaswa ubufakazi bobuchwepheshe futhi ngokuvamile zibuzwa mayelana nokuthuthukisa impilo.
2 - Amafutha okudoba
Inhlanzi enamafutha iqukethe i-docosahexaenoic acid (i-DHA), ne-eicosapentaenoic acid (i-EPA) okubili izinhlobo ze- Omega-3 fatty acids . Omega 3 amafutha asele ahlanganiswe nokunciphisa ingozi yesifo senhliziyo futhi manje izifundo ezifana ne -Journal of the International Society of Sports Nutrition zibona ukuthuthukiswa kwe-neuromuscular for athletes okukhuthazela nge-oil oil supplementation.
Olunye ucwaningo oluqhutshwa abadlali bebhola lebhola lezinsikazi futhi libikwe yi -Journal of Sports Science and Medicine lwembula ukuthi, "ucwaningo lubonisa ukuthi ukwesekwa nge-DHA kwakhiqiza izinzuzo ezizwakalayo-motor kubadlali be-elite abafazi nokuthi i-DHA ingaba usizo oluwusizo emidlalweni lapho kwenziwa khona izinqumo kanye nokusebenza kwesikhathi sokusebenza kahle kubalulekile. "
3 - i-BCAAs (i-chain chain Amino Acids)
Ama-Amino Acids Amathanga Amagatsha (i-BCAAs) aqukethe i-leucine, i-isoleucine, ne-valine enendima ebalulekile emaprotheni synthesis kanye ne-glucose ekufakeni amangqamuzana ethu. Lawa ma-amino acids anemisebenzi ebalulekile emva kokuzivocavoca kanye naso sonke isakhiwo somzimba nokubuyiselwa.
I-BCAAs ingatholakala ngokudla amaprotheni amancane futhi akhuthazwa. I-Journal of Sports Medicine ne-Physical Fitness ithi "lokhu kuboniswa ukuthi ukuxhaswa kwe-BCAA kunganciphisa umonakalo wemisipha ohambisana nokukhuthazela kokuvivinya umzimba." Ucwaningo oluqhubekayo lubonise okufanayo okutholakala ngokufaka "i-BCAA njengengxenye ewusizo yokuvuselela imisipha kanye nomthetho wokuzivikela ngomzimba wemicimbi yezemidlalo. "
4 - Vitamin D
Ukuntuleka kwe-Vitamin D kuye kwaba yinkinga emhlabeni wonke futhi manje kuthinta abantu ngokungaphezu kwezinga elide futhi kubandakanya abadlali. Imikhiqizo yobisi iqukethe i-vitamin D futhi igxila emisebeni yelanga. Kubalulekile ukufaka umthombo wevithamini D nsuku zonke ukugcina impilo nempilo efanele.
I-abstract eyanyatheliswa yi- Medicine and Science e-Sports and Exercise ithi "i-vitamin D ingathuthukisa ukusebenza kwezemidlalo kuma-vitamin D-abadlali abagijima" futhi "ingase ivikele umgijimi kusuka ezimweni eziningana zokwelashwa ezinzima futhi ezingapheli."
Ngokwe-athikili eyanyatheliswa kuyi- Scandinavia Journal of Medicine & Science in Sports "naphezu kobufakazi obuncane obutholakala ngaleso sikhathi, abagijimi nabaqeqeshi ekuqaleni kwekhulu lama-20 bakholelwa ukuthi imisebe ye-UVB iyasiza ekusebenzeni kwezemidlalo."
"Ubufakazi bokuqoqa busekela ukuthi kukhona i-vitamine D esebenza kahle emisipha yezinhlanzi ezinomthelela omkhulu ekusebenzeni nasekulimazeni amaphrofayli amantombazane amancane, ongeyena onempilo."
5 - i-caffeine
I-caffeine ngokuvamile ingenye yezithako eziphezulu zokufakelwa kwamafutha okushisa, imikhiqizo yokulahlekelwa kwesisindo, nokuthuthukiswa komsebenzi. Ikomishi elikhulu lekhofi elimnyama lingakhipha ukukhushulwa komzimba kanye nokunikeza amabhonasi antioxidants.
Okuningi akusizi kangako uma kuziwa ku-caffeine futhi uqhubeke uqaphele ngaphambi kokusebenzisa lo mkhiqizo. Esikhundleni seNhlangano Yomhlaba Wonke Yezemidlalo Ukudla okunomsoco: i-caffeine nokusebenza "Kubonakala ukuthi i-caffeine impela i-ergogenic ekusebenzeni kwezemidlalo kodwa iqondene nesimo somdlali kanye nokuqina, ubude, kanye nemodi yokuzivocavoca." 2014 i-Harvard Health Publication, "hhayi nje kuphela i-caffeine yokuvuselela ubuchopho ... kodwa futhi ivimbela ama-receptors ekunika amandla amakhulu futhi angathuthukisa ukusebenza kwengqondo futhi unciphise ukunciphisa kwengqondo okudala ubudala."
6 - Ukudala
I-Creatine ingenye yezithako ezicwaningwa kakhulu futhi ezisetshenziselwa kabanzi ukuthuthukisa isakhiwo samandla kanye namandla. Inesibopho sokunikeza amandla kumaseli angaphakathi komzimba nokugcina imisebenzi yethu yeselula ibhalansi.
Isidalwa senziwa ngokwemvelo emzimbeni kodwa futhi sitholakala ekudleni okunjengenyama, ubisi namaqanda. I-International Journal of Sports Nutrition and Exercise Metabolism ibike i-creatine "enkulu kakhulu ekushintsheni emzimbeni omzimba onomzimba olandelayo ngemuva kokugcwalisa isikhathi esifushane" futhi futhi "ayibonakali iyasebenza ekuthuthukiseni ukusebenza nokubhukuda."
I-abstract eyanyatheliswa kuyi- Molecular and Cellular Biochemistry yathi, "nakuba kungenjalo konke ukuhlola kubika imiphumela ephawulekayo, ukuphazamiseka kobufakazi besayensi kubonisa ukuthi ukwesekwa kwe-creatine kubonakala sengathi kuyindlela ejwayelekile yokwenza okunempilo okunomsoco okwenza imisebenzi ehlukahlukene yokuzivocavoca emisebenzini eminingi yezemidlalo nemitholampilo abantu. "
I-takeaway: yenza ucwaningo lwakho kulokhu!
Imithombo:
I-Journal of Science Science and Medicine, i-DHA-ocebile yamafutha wezinhlanzi ithuthukisa isikhathi esiyinkimbinkimbi yokusabela kumdlali wesifazane odlala ibhola lezemidlalo, uJoseph F. Guzmán et al., 10/11
Umagazini we-International Society of Sports Nutrition, izinsuku ezingu-21 zamanye ama-mammalian omega-3 fatty acid supplementation zithuthukisa izici zesenzo se-neuromuscular kanye nokusebenza kumdlali wesilisa ngokuqhathaniswa ne-oilboo placebo, u-Evan JH Lewis et al., 6/18/15
I-Journal of Medicine Yezemidlalo Nokuzivocavoca Komzimba, Imiphumela ye-branched-chain chain i-amino acid supplementation ku-serum creatine kinase ne-lactate dehydrogenase ngemuva kokuvivinya umzimba isikhathi eside, uComombes JS et al., 9/2000
I-Journal of Medicine Medicine kanye nokuzivocavoca umzimba, Ukuhlanganiswa kwe-amino acid supplementation ayihlanganisi ukusebenza kwezemidlalo kodwa kuthinta ukubuyiswa kwemisipha kanye nesistimu yomzimba, Negro M et al., 9/2008
I-Scandinavian Journal of Medicine neSayensi Yezemidlalo, i-Vitamin D ne-Human Skeletal Muscle, uBamilton, 4/10