Ntchito zina, zina zimatha, zina ndizowononga ndalama
Mwinamwake mukuyang'ana kugwiritsa ntchito zowonjezerapo zomanga thupi pochita masewero olimbitsa thupi ndi zolimbitsa thupi. Palibe kusowa kwa zosankha zomwe zinapatsidwa malo ogulitsira atsopano ogula zinthu zomwe zimapangitsa kuti minofu ikhale yowonjezereka. Gawo lovuta ndikupeza omwe amagwira ntchito komanso kuchuluka kwabwino. Pano pali mndandanda wosiyanasiyana wa zowonjezereka zomwe muyenera kuganizira.
Creatine
Creatine ndi chilengedwe chachilengedwe chomwe chimapezeka minofu kwambiri.
Creatine monohydrate ndi mawonekedwe othandizira ndi kuphatikiza ndi kuphatikiza kwa amino acid arginine, glycine ndi methionine. Creatine imapangitsa kuti phosphate mphamvu yowonongeka, yomwe ili yofunika kwambiri, ikugwiritsidwe ntchito kwambiri. Creatine ikhoza kusintha thupi lambiri ndi kuphunzitsa pazochitika zazikulu. Dziwani kuti si onse omwe amamvera makina othandizira kulenga ndipo 30 peresenti ya ogwiritsa ntchito sangathe kuona kusintha kulikonse. Akazi sangapindule mochuluka ngati amuna. Kuphunzira kulemera, kuwonjezeka kwa mphamvu, kuchulukana, ndi kutayika kwa mafuta ndi zotsatira zomveka bwino.
Chitetezo . Pa mlingo woyenera wa magalamu atatu / tsiku lopangidwa amaoneka ngati osagwiritsidwa ntchito pamapeto pa maphunziro omwe afalikira pano. Zosokoneza zotsalira zapachibale zanenedwa koma izi zikhoza kukhala chifukwa cha kusagwirizana koyenera ndi ndalama zomwe analangizidwa.
Mapuloteni Powder - Whey, Casein, Soy, Mazira
Zakuloteni zonsezi zimaphatikizapo zonse zofunika amino acid zomwe thupi silingadzipange.
Mapuloteni osiyana, monga whey ndi casein, dzira ndi soya ali ndi malingaliro osiyanasiyana. Ngakhale mutakondana wina ndi mzake chifukwa cha kumanga minofu adakalibe mkangano wotchuka ndi wa sayansi, ngakhale kuti whey mapuloteni ogawanika, mapuloteni othamanga kwambiri, ali ndi chithandizo china kuchokera ku maphunziro osiyanasiyana a sayansi.
Kwa mapuloteni a puloteni, onetsetsani phindu powonongeka ndi mapuloteni omwe atchulidwa pa lemba. Kuphatikizidwa ndi kukaniza maphunziro, mapuloteni okwanira pamodzi ndi zakudya zoyenera kungachititse kuti minofu iwonjezeke komanso kuchepa mafuta. Onani The Bodybuilding Diet kuti muwonjeze nkhani zakanthawi musanamalize maphunziro.
Chitetezo. Palibe zotetezeka zomwe mukuyembekezera mukamayambitsa mapuloteni m'mapikisanowo. Zakudya zambiri zapuloteni sizikhala zotetezeka kwa anthu omwe ali ndi matenda a impso.
Multivitamins
Mankhwala othandizira mavitamini angakuthandizeni kuti mukwaniritse mavitamini ndi minerals oyamikira tsiku ndi tsiku ngati muli ndi zakudya zosakwanira, kuyenda kumawononga zakudya zanu, kapena kuchita masewera olimbitsa thupi kumawonjezera zofunikira. Ndimaona inshuwalansi yabwino inshuwalansi m'mabvuto amenewa. Sankhani chizindikiro cholemekezeka. Muyenera kusankha chowonjezera chowonjezera chowonjezera ndi njira yoyenera.
Antioxidants
Antioxidants mu zakudya amadziteteza ku zidutswa zapachilengedwe ndi zomangamanga zomwe zimatchedwa kuti zimasamba zaulere zomwe ziri mbali ya moyo wa tsiku ndi tsiku. Mavuto a moyo angapangitse zofuna zanu za antioxidants. Vitamini C ndi E ndizo zowonjezera zowonjezereka m'magulu odyera ngakhale zakudya zambiri zowonjezera zimathandiza kuti izi zitheke.
Kuwononga, kusokonezeka, kusuta, kuchita masewera olimbitsa thupi, ndi matenda kungapangitse zofunikira zanu kuti muteteze antioxidant.
Chitetezo. Zambiri za antioxidants zingapangitse 'pro-oxidant' zotsatira, zomwe ziri zosiyana ndi zomwe mungatenge mankhwalawa. The Australian Institute of Sport imalimbikitsa kuti mavitamini owonjezera antioxidant amangotengedwa kokha kwa milungu ingapo pamene thupi likusintha ku zovuta. Zowonjezera vitamini C zingalimbikitse kuyamwa kwakukulu, komwe sikungakhale kwabwino kwa aliyense.
Calcium
Azimayi omwe amaphunzitsa mwakhama ndi kufika pamatenda a thupi la pansi, amati pansi pa khumi peresenti, akhoza kukhala pangozi yotaya nthawi yawo chifukwa cha kusokonezeka kwa mahomoni kwa opaleshoni ya estrogen.
Kupweteka kwa maestrojeni kumayambitsa kupweteka kwa mafupa m'njira yofanana ndi imene imachitika pa kusamba kwa mimba. Kutaya nthawi kuchokera kumapikisano a masewera kumakhala kozolowereka koma kumafuna kuti muwone dokotala, kapena bwinobe, dokotala wa masewera ndi masewera olimbitsa thupi kuti aone zomwe zikufunika kuthetsa vutoli. Mavitamini a calcium angakhale mbali yothetsera vutoli ngati chithandizo cha minofu chingakhudzidwe.
Zinc ndi Magnesium
Zinc ndizofunika kuti apange testosterone yahomuna komanso kumanga ma chitetezo cha mthupi. Magesizi ndi chinthu chofunika kwambiri pa dongosolo la mitsempha komanso kukhala ndi thanzi la mtima. Zonsezi zimakhala ndi zinthu zofunika kwambiri m'thupi. Zinc ndi magnesium nthawi zambiri zimagulitsidwa kwa omanga thupi limodzi kuphatikizapo zowonjezera zotchedwa ZMA. Zinc ndi mbewu zonse, mbewu, mtedza komanso makamaka nyama ndi oyster. Pambuyo pa zaka zambiri zafukufuku, palibe umboni wosonyeza kuti mwina mchere umapangitsa kuti thupi limangidwe kapena maseĊµera olimbitsa thupi asakwaniritse zofunikira zodyera.
Chitetezo. Zinc ikhoza kukhala poizoni pang'ono komanso zinc zingakhudzenso kuyamwa kwa mkuwa. Sindikuwona chifukwa choposa 20 mg / tsiku mu zowonjezerapo za nthaka.
Iron
Iron ndi mineral mu thupi lofunika kuti apange hemoglobin, mapuloteni a magazi omwe amatulutsa mpweya wokhala ndi thupi. N'zosavuta kuona kuti anthu omwe amachita masewera olimbitsa thupi ndi ofunika kwambiri.
Chitetezo. Kulemera kwa chitsulo kungayambitse matenda otchedwa hemochromatosis kwa anthu ena omwe amatha kudwala. Ng'ombe zowonjezereka ziyenera kulamulidwa ndi dokotala, komanso kwa othamanga kapena amene amatha kwambiri, dokotala wa masewera pamodzi ndi odyetsa masewero angakhale abwino. Onetsetsani kuti muzisamala ndi izi chifukwa chitsulo chosamalidwa sichingatengeke mosavuta. Zida zowonjezera zingayambitse kudzimbidwa ndi kupweteketsa m'mimba mwa anthu ena.
Electrolyte ndi Zakudya Zamadzimadzi M'malo Otsekemera
Electrolytes amachokera makamaka ku mchere mu zakudya ndipo amakhalabe ndi madzi okwanira ndikuthandizira dongosolo la mitsempha kuti lichite mitsempha ya minofu. Electrolytes ndi sodium, potaziyamu, magnesium, calcium ndi kloride, bicarbonate, phosphate, sulfate. Ochita masewera olimbitsa thupi makamaka amadalira kuchepa kwa sodium ndi potaziyamu. Zakudya zowonjezera ndizofunikira popanga masewera olimbitsa thupi, kuphatikizapo kuphunzitsa mwamphamvu, ndi kumaliza zakudya zolimbitsa thupi. Zakudya, makamaka shuga, zimapangidwa mu zakumwa za masewera ndi electrolytes monga sodium chloride ndi potassium ndipo nthawi zina magnesium.
Zakumwa zapamwamba zingathandize pophunzitsa kulemera komwe kumapitirira ola limodzi lochita masewera olimbitsa thupi kapena kumapeto kwa masewero otere kumene kusinthika kwa minofu mwamsanga kumachita bwino. Onani nkhani yanga pa Zakudya Zolimbitsa Thupi kuti mudziwe zambiri zokhudza kugwiritsira ntchito zakumwa za masewera.
Caffeine
Caffeine ndizomwe zimachitika mwachilengedwe komanso zimakhala zokopa mu khofi, tiyi, kaka, guarana, cola ndi zakumwa zina zakumwa. Chikho cholimba cha khofi yoyaka idzapatseni makilogalamu 100 a caffeine, khofi yamphongo pafupifupi 80 milligrams, kawirikawiri, ndi tiyi kuzungulira milligrams 40. Zimasiyanasiyana kuchokera ku mankhwala kupita kuzinthu ndi momwe mumakonzekera zakumwa.
Chitetezo. Momwemonso mawu azaumoyo, ambiri amalingaliro a zachipatala ndi akuti mpaka makapu atatu a khofi tsiku sali ovulaza, ndipo mwina akhoza kukhala ndi phindu lina, ngakhale kuti anthu ena amachitapo kanthu ku zovuta zomwe zimakhala ndi mavuto ambiri kuposa ena. Kugonjetsa mtima ndi kupumitsa mtima kumachitika ndi oledzera ena a khofi. Pakati pa mimba, imodzi kapena ziwiri makapu tsiku lililonse amaganiza kukhala opanda vuto kwa mwanayo.
Glucosamine
Mosiyana ndi mawu a glucosamine, si glucose yokhala mowa mmalo mwakumwa koma chida chodziwika bwino chomwe chalandiridwa komanso chothandizira kwambiri monga chithandizo chothandizira kupweteka kwa nyamakazi komanso kuthetsa kuwonongeka kwina. Glucosamine yakhala yotchuka ndi masewera a mitundu yonse, kuphatikizapo ophunzitsa kulemera, makamaka kwa nyamakazi ya maondo ndi ululu. Glucosamine amaoneka kuti ndi yabwino kugwiritsa ntchito.
Glutamine, HMB ndi Beta-alanine
Glutamine ndi beta-alanine ndi amino acid ndi HMB, beta-hydroxy-beta-methyl butyrate, ndi mankhwala a leucine, amino acid. Kupititsa patsogolo amino acids, mapuloteni, kumapangitsanso ntchito mu masewera olimbitsa thupi akhala akuyang'ana makamaka opanga operekera zaka zambiri. Pakadali pano, umboni wa phindu lililonse wasokonezeka ndipo makamaka wosasangalatsa.
HMB supplementation amanenedwa kuti amanga kukula kwa minofu ndi mphamvu ndikulimbikitsa kutaya kwa mafuta mogwirizana ndi pulogalamu ya mphamvu. Maphunziro a HMB awonetsa phindu linalake kwa othamanga amphamvu pomanga minofu yambiri koma ubwino ndi wochepa ndipo mtengo wa HMB ndi wapamwamba. Mlingo wothandiza umakhala ngati magalamu atatu / tsiku amagawidwa 1 gramu katatu patsiku. Mwina simukuyenera kutenga. Beta-alanine ndi munthu watsopano pambaliyi ndipo sanayese bwino mokwanira. Zingapereke mwayi wina pa masewera olimbitsa thupi monga kuphunzitsa kulemera koma mofulumira kwambiri kuti mudziwe kuti zimatero. Maphunziro ena oyambirira ali olakwika. Sungani ndalama zanu kapena yesetsani kulenga m'malo mwake.
Mitundu ina ya Amino Acids
Arginine, leucine, valine, ndi isoleucine, nthambi zamakina amino acid, amalimbikitsidwa ndikugulitsidwa ngati zowonjezera zopindulitsa kwa ophunzitsa amphamvu ndi othamanga. Monga zopangidwa payekha, palibe umboni wa kupindula kuposa momwe iwo amathandizira mapuloteni athunthu. Leucine ikhoza kukhala yoyenera kuyang'ana momwe zingathere kupindula ndi kufufuza kwina.
Kuphatikizapo Zowonjezerapo
Ngati ndinu wothamanga, musaike kalikonse m'kamwa mwanu komwe kangakulepheretseni kuyesedwa kwa mankhwala. Kwa okonda zinthu, musamakhulupirire chilichonse chimene mumawerenga m'magetsi kapena pa intaneti. Kuyezetsa kwakukulu kotere kumafunika kuti titsimikizire kufunika ndi chitetezo cha zowonjezereka.
Zina Zoganizira Zowonjezera Matupi
- Kodi ndalama zomwe zimagwira ntchito, mlingo ndi chiyani? (Musati mutengepo kuposa mlingo woyenera.)
- Kodi supplement yanu imapereka kuti dose yothandiza pa chizindikiro?
- Kodi mungakhulupirire kuti kampani yowonjezera nthawi zonse imapereka ndalamazo pamtengo wake?
- Kodi mungakhulupirire kampani yowonjezerapo kuti musaphatikizepo zinthu zina zosagwiritsidwa ntchito kapena zoletsedwa mwadala kapena mwangozi mumtengo?
Zotsatira
Maughan RJ, King DS, Lea T. Zakudya zowonjezera. J Masewera Sci. 2004 Jan; 22 (1): 95-113.
Kreider RB. Zakudya zowonjezera zakudya ndi kupititsa patsogolo kukula kwa minofu ndi zolimbitsa thupi. Masewera a Masewera. 1999 Feb; 27 (2): 97-110.
Kerksick CM, Rasmussen CJ, Lancaster SL, ndi al. Zotsatira za mapuloteni ndi amino acid supplementation pa machitidwe ndi maphunzilo ophunzitsira pakatha masabata khumi a kukaniza maphunziro. J Strength Cond Res. 2006 Aug, 20 (3): 643-53.
Kusintha kwa Cochrane Database Rev Rev 2001; (1): CD002946. Glucosamine mankhwala othandiza osteoarthritis. Msonkhano wa Cochrane Rev Rev 2005 Apr 18; (2): CD002946.
Chakudya Chamasewera AIS - AIS Sports Supplement Program 2007.