Nongedzo Yako kuPre- uye Post-Workout Supplements

Zvemukati

• Mapuroteni Powder
• Collagen
• Beta-Alanine
• Mapazi-Chain Amino Acids (BCAA)
• Zvisikwa
• Pre-Workout Mixes
• Tart Cherry Juice
• Glutamine
• Hove Mafuta
• Ongororo ye

Kana iwe wakambonyudza chigunwe mune yakakura nyika yekuwedzera Workout, iwe unoziva kuti pane toni yekusarudza kubva. Uye nepo kuwedzera kuri chinhu chakakosha chingakubatsira kusangana nehutano hwako, mashandiro, uye zvinangwa zvekunatsa (kunyanya kana, uchiti, urikugadzirira kukwikwidza kwekuvaka muviri), hazvisi pachena nguva dzose kuti ndezvipi zvinowedzera zvakakosha (uye zvakachengeteka ) uye ndedzipi dziri kutambisa nguva.

"Zviwedzerwa hazvina kudzorwa neFDA, zvichireva kuti hazvidiwe wechitatu-bato kuyedzwa kuchengetedzwa," anodaro Amy Goodson, RD, nyanzvi yebhodhi-yakasimbiswa mune zvemitambo dietetics. Izvi zvinoreva kuita tsvagiridzo yako wega pamberi penguva uye / kana kuenda wakananga kune chiremba kana chiremba kune mamwe marongero emhando akakosha. Zvinonyanya kukosha kutarisa hype izvozvi kuti magariro enhau anoita zvemazuva ano ekuvaka muviri ekuwedzera, vhudzi kukura magummies, "ganda" tei, uye mamwe mashiripiti concoctions anoita seanokwezva uye ari pamutemo. Goodson anotsvaga kutsvaga zvekuwedzera izvo zvakamakwa se NSF Certified yeMitambo kana Informed Choice. Zvakadaro, izvi hazvireve kuti zvaakanangira mhedzisiro zvakatsvagiswa-kutsigirwa.

Takabvunza nyanzvi dzezvekudya kwemitambo kuti tipe zvizere pane zvinonyanya kufarirwa zvekuvaka muviri uye maekisesaizi ekurovedza muviri, zvavanofanira kuita, uye kuti ndizvo here kana kuti kwete. Hezvino zvavaifanira kutaura.

Mapuroteni Powder

Ndechei: Kukura kwemhasuru

Kutaura: Pamwe iyo yakajairika Workout yekuwedzera uye yekuvaka muviri, protein poda yakanaka kwazvo kwese kwese mazuva ano. Kudya kwakakwana kweprotein kunobatsira kuvaka, kugadzirisa, uye kuchengetedza mhasuru, sekureva kwaRyan Maciel, RD.N., C.S.C.S.

Umbowo: "Kune ongororo dzakawanda dzinoratidza kushanda pamwe nekuchengetedzeka kwekushandisa mapuroteni mapoda," anodaro Maciel. Kunyangwe paine mhando dzakasiyana, "whey protein ndiyo inonyanya kufarirwa nekuti ine huwandu hwakanyanya hwemabranched-chain amino acids, kunyanya leucine," anotsanangura Goodson. "Izvi zvakakosha nekuti kutsvagurudza kunotsigira leucine se 'mwenje switch' yekushandura tsandanyama resynthesis uye nekudaro inosimudzira kupora." Ehe, whey ine dairy, saka kana usiri wemukaka, saka soya, pizi, zai jena, mupunga, uye hemp protein zvese zvakanaka sarudzo zvakare.

Yakurudzirwa dosage: “The Academy of Nutrition and Dietetics inokurudzira 1.2 kusvika 2.0 magiramu eprotein pakirogiramu yehuremu hwemuviri kuvatambi,” anodaro Maciel. Vanhu vazhinji vanogona kusvika huwandu uhu hweprotein kuburikidza nekudya chete, asi kana usiri kunyatso gadzira ipapo, protein poda inogona kunge iri sarudzo yakanaka. Kune vakadzi vazhinji, 20 kusvika 30 magiramu eprotein pakudya inzvimbo yakanaka yekutanga, maererano naMaciel. Izvo zvakaenzana neinenge imwe scoop yezvinhu.

Uye kunyangwe zvichikurudzirwa kuti iwe pasi puroteni izununguse ASAP mushure mekurovedza muviri, kutsvagurudza kwazvino kunoratidza kuti kurova kwako kwakakurudzirwa mapuroteni mukati mezuva rese ndiko kunonyanya kukosha. Izvi zvinoreva kuti iwe unogona kuisa protein yeupfu muzuva rako chero nguva kuti usangane neprotein yako inoda yezuva uye uchiri kukohwa zvakanakira. (Related: Iwo Akanakisa Mapuroteni Poda evakadzi, Maererano neNutritionists)

Collagen

Izvo ndezve: Anti-kuchembera, hutano hwakabatana

Kutaura: "Collagen inowanikwa mumapfupa edu, mhasuru, ganda, uye tendon," anodaro Maciel. "Collagen ndiyo inobata muviri wedu pamwechete, neimwe pfungwa. Sezvatinokwegura, yedu inogadzira collagen inononoka uye semhedzisiro, isu tinotanga kuona zviratidzo zvekukwegura, semakwenzi." Saka zvine musoro kuti vanhu vafunge kuti kuwedzera collagen kunogona kubatsira kudzikamisa mhedzisiro yekuchembera-uye kubatsira kugona kwemuviri kugadzirisa majoini, tsandanyama, uye tendon.

Humbowo: Kunyange iyi iri imwe yeakanyanya kubhowa-nezve ma supplements panguva ino, iwe pamwe hausi kuda kupera uye uchitenga izvozvi. "Kusvika pari zvino, hapana humbowo hwesainzi hwekuti collagen supplementation inogona kudzora kana kudzosera kumashure kukwegura," anodaro Maciel. "Uri nani kuti udye kudya kwakanyatsonaka kwakagadzirwa nemaprotein akaonda, michero, miriwo, zviyo zvakakwana, uye mafuta ane utano, kuita muviri, kushandisa sunblock, uye kusasvuta." Goodson anoona kuti collagen yakafuma mumapuroteni, saka kana iwe uchitsvaga kuwedzerwa kuwedzerwa muSmoothies, masobho, kana zvimwe zvekudya, iyo yakasanganiswa collagen yekuwedzera inogona kunge iri sarudzo yakanaka. (Zvakafanana: Unofanira Kuve Uchiwedzera Collagen Mukudya Kwako Here?)

Beta-Alanine

Ndechei: Kuita

Kutaura: "Inogona kusimudzira kurovedza muviri kugona uye kuita panguva yekuekisesaizi," anodaro Maciel. "Panguva yekurovedza muviri kwakanyanya, mahydrogen ions anoungana mumhasuru dzako, izvo zvinogona kukonzera kuneta kwemhasuru uye kukudzikisira. Beta-alanine inogona kubatsira kudzikamisa izvi nekuita sechinhu chinodzivirira maion."

Umbowo: Zvichida zviri pamutemo. "Beta-alanine inogona kuve yakakosha kutora kana iwe ukaita yakasimba-yakasimba kurovedza muviri, nekuti kutsvagisa kwakaratidza kuti kunogona kuvandudza mashandiro," anodaro Maciel.

Inokurudzirwa dosage: Pane imwe nzvimbo pakati pe2 ne6 gramu pazuva. "Idye nekudya kuti utore zviri nani," Maciel anokurudzira. Uye misoro-kumusoro: Yakajairika mhedzisiro mhedzisiro iko kurira kwekunzwa. "Kuderedza iyi divi mhedzisiro, edza kutora dosi diki mukati mezuva rese kana kushandisa nguva-kuburitsa makapisi," anowedzera.

Mapazi-Chain Amino Acids (BCAA)

Ndechei: Kuita uye kupora

Kutaura: "Branched-chain chain amino acids inopa simba mukurovedza muviri uye inova chitubu chakakura mukutsungirira kana zvitoro zvemakhahydrates zvakaderera," Goodson anotsanangura. Kuvatora pamberi uye mushure mekurovedza muviri kunofanirwa kuwedzera mashandiro uye kudzikisa kuneta.

Uchapupu: "Uchapupu hahutsigire zvirevo zvekushambadzira kubva kune vagadziri vekuwedzera," anodaro Maciel. "Uri nani kuwana maCAA ako kubva kune zvekudya senge huku, nyama yemombe, hove, uye mazai. Zvakare, kana iwe ukanwa mapuroteni, uri kuwana maBCAA mazhinji, saka kuwedzera kungave kuri kutambisa mari." Izvo zvakati, maCAAA anowanzo shandiswa sekuwedzera kwekuvaka muviri nekuti anogona kupa muviri mafuta (kazhinji kune mashoma macalorie) panguva yekushanda kana iwe uri mukushomeka kwekoriori. (Zvinoenderana: Nhungamiro yeKuvaka Muviri Kuvaka Kwekudya uye Kugadzirira Kwekudya)

Zvisikwa

Izvo ndezve: Kuita uye kukura kwemhasuru

Kutaura: Zvisikwa zvinochengetwa mumhasuru dzako uye zvinozvipa nesimba, maererano naMaciel. .

Humbowo: "Creatine ndechimwe chezvinhu zvakaongororwa zvakanyanya kusvika nhasi," Maciel anonyora. "Inoratidzwa kuva yakachengeteka uye inoshanda mukuvandudza simba, simba, uye kuonda kwemuviri."

Inokurudzirwa dosage: Magiramu mashanu pazuva ndiyo yakajairika dosi, Goodson anodaro. Nepo vamwe vanhu vanogona kuita "chikamu chekurodha" nedosi yakakwira vozodzikisa dosi mushure, izvi pamwe hazvidiwi. "Creatine inogona kutungamira mukurema uye mhasuru kuwana kune avo vanozvitora nguva dzose, saka vakadzi vanotarisa kurasikirwa kana kuchengetedza huremu vanofanirwa kungwarira," anowedzera. Kana iwe uri kuyedza kuwana tsandanyama kune simba, aesthetics, kana kuvaka muviri, zvisinei, izvi zvinogona kuve zvinobatsira kuwedzera kune yako tsika.

Pre-Workout Mixes

Izvo ndezve: Kuita

Kutaura: Izvi zvinosanganiswa zvakagadzirwa kuti zvipe simba rakawanda rekuita zvirinani panguva yekushanda.

Humbowo: "Pre-Workout powders uye zvinwiwa zvese zvinogadzirwa zvishoma zvakasiyana zvichienderana nerudzi, asi mazhinji ndeye cocktail yecarbohydrate, caffeine, mamwe amino acids, creatine, uye kazhinji beta-alanine, uye mamwe ane mamwe mavhitamini zvakare," anodaro. Goodson. "Izvi zvakagadzirirwa kupa vanhu simba kubva ku caffeine uye carbohydrate, uye zvichida kupa imwe yekuwedzera yekushanda booster kubva kune creatine.

Inokurudzirwa dosage: Tevedza zvinongedzo zvechigadzirwa, uine bako rimwe chete. (Zvimwe pano: Unofanira Kutora Pre-Workout Supplements?)

Tart Cherry Juice

Izvo ndezve: Kudzorera

Kutaura: "Tart cherry juice kana cherry skin powder ine anthocyanins yakawanda, antioxidant, inogona kukubatsira kupora nekukurumidza uye kusanyanya kurwara mushure mekurovedza muviri," anotsanangura kudaro Maciel.

Humbowo: Zvidzidzo zvakaganhurirwa asi zvinovimbisa, Maciel anodaro, asi hapana chakaipa chikuru chingaitwe kubva pakunwa muto wemuchero wechisikigo, saka hapana chikonzero chekusaedza izvi kukurumidza kupora.

Yakurudzirwa dosage: Cherry tart inogona kudyiwa mune chero muto kana fomu yehupfu. Mari yakadzidzwa ndeye 8 kusvika ku12 maawuni kaviri pazuva kwemazuva mana kusvika mashanu pamberi pechiitiko chinotyisa, uyezve kwemazuva maviri kusvika matatu mushure. "Ziva kuti tart cherry juice ichiri muto uye ine huwandu hwakanaka hwemakabhohaidhiretsi, saka vakadzi vanotarisa kuderedza uremu vanofanira kuisa macalories iwayo kana vakaishandisa sechinwiwa chemashure kana chekudzorera," anodaro Goodson. (Zvimwe pano: Yako Yese Yekudzidzira Kudzora Chirongwa)

Glutamine

Izvo ndezve: Kupora, kuita, uye kukura kwemhasuru

Kutaura: Glutamine iamino acid iyo inoshanda seinokosha mafuta sosi yemuviri wako. "Zvinotendwa kuti kuwedzera kunogona kuwedzera kupiwa kwemuviri kweglutamine, iyo inokurumidza kupora, kuwedzera kukura kwemhasuru, nekuvandudza kushanda," anodaro Maciel. (Ndicho chikonzero ichi chiri chimwe chezvinhu zvinozivikanwa zvekuvaka muviri.)

Humbowo: Pane humbowo hushoma hwesainzi hunotsigira kutora glutamine yekuvandudza kuita kwemumhanyi, maererano naMaciel, saka unenge uri nani pakusvetuka iyi.

Hove Mafuta

Izvo ndezve: Kudzorera

Kutaura: Pane zvikonzero zvishoma zvaungafunga kutora mafuta ehove (kusanganisira hutano hwemoyo wako), asi vamwe vatambi vanopika nezvinhu kuti vaderedze kuzvimba uye nekudaro, kurwadza kwetsandanyama.

Humbowo: “Mafuta ehove anorumbidzwa nekuda kweomega-3 fatty acid irimo,” anodaro Goodson. "Omega-3s yakakosha mafuta acids ayo anogona kubatsira mukuderedza kuzvimba padanho remaseru."

Inokurudzirwa dosage: Maviri kusvika mana magiramu pazuva rakakodzera, sekureva kwaGoodson, kunyangwe iri zano rakanaka kutarisa nachiremba wako usati watanga yakakwira dosi. "Unogona zvakare kuwana makomborero kubva pakudya chikafu salmon, trout, tuna, soya, walnuts, nemafuta avo," anodaro. (Tora rumwe ruzivo mune iri Rizere Gwaro kuna Omega 3s uye 6s.)

Ongororo ye