Unofanira Kutora Pre-Workout Supplements?

Zvemukati

• Apo Pre-Workout Supplement Inogona Kukupa Iwe Kuwedzera
• Sei Uchifanira Kungwarira Ne Pre-Workout Supplements
• Iyo Yakanakisa "Natural" Pre-Workout? Zvese Zvekudya
• Saka Saka Unofanirwa here kutora Pre-Workout Supplement?
• Ongororo ye

Iwe unogona kunge wakanzwa shamwari dzako dzeCrossFit kana HIIT dzekirasi dzichireva kudzikisa mamwe "pre" vasati varova gym. Kana kuti pamwe wakamboona makambani achishambadzira zvigadzirwa zvakagadzirirwa kukupa simba kuburikidza ziya rakaoma. Aya pre-Workout anowedzera akawana hutu munguva pfupi yapfuura, sevanhu vazhinji tout yavo inosimbisa mhedzisiro.

Nekuda kwekuwedzera kwekuzivikanwa, sainzi yakawanda yakatarisa mubhenefiti uye kana izvi zvisati zvamboitika zvekusanganisa zvine mubayiro wakanaka pabasa. Nezve chero chekuwedzera, zvakadaro, panogona kunge paine njodzi. Mberi, nyanzvi dzinoendesa zvizere ~ scoop ~ pane pre-Workout powders nemapiritsi.

Apo Pre-Workout Supplement Inogona Kukupa Iwe Kuwedzera

Sayenzi inopa kutsvagurudza kunopesana nezvekuti pre-Workout inowedzera kuvandudza mashandiro, uye zvidzidzo zvakawanda (padivi rakanaka nerakaipa) zvinosanganisira mashoma mapoka ebvunzo.Imwe ongororo yakawana kuti nepo vatori vechikamu vakashuma simba repamusoro uye kutarisisa, kubhadhara kwemuviri kwaive kushomeka. Zvichakadaro, imwe ongororo yakaratidza simba riri nani, pamwe nekuwedzera muscular kutsungirira uye anaerobic simba.

Iyo yakanyanya kutsvagisa inotarisa pane zvakasanganiswa zvemunhu, pane iyo combo inouya mune yakajairwa pre-Workout yekuwedzera.

Kafeini: "Chinhu chinonyanya kuwanikwa mukutanga-kushanda i caffeine," anodaro Pam Bede, R.D., chiremba wezvemitambo neEAS Sports Nutrition. "Izvi ndezvekuti rubatsiro urwu rwunozivikanwa rwe ergogenic rwakashandiswa nevatambi vane tarisiro yekuvandudza kutsungirira, kunonoka kuneta, uye kunyangwe kudzikisa mwero wekuwona kwekuedza (zvakaoma sei iwe kuona kuti kurovedza muviri kunenge kuri)." Semuenzaniso, zvidzidzo zvakati kuti zvinoratidza kune mabhenefiti e caffeine pane simba uye simba rinobuda. Bede anoti the optimal dose of caffeine is .9 kusvika 1.4 mg paundi yehuremu hwemuviri. Semuenzaniso, munhu ane 150-pound munhu angada anenge 135 kusvika 200 mg ye caffeine anenge maminitsi makumi maviri asati aita basa. (FYI, iyo isingasviki kapu diki yekofi mumakofi mazhinji.)

Branched Chain Amino Acids (BCAAs): Izvi zvakakurumbira zvinongedzo zvekutanga-workout zvivakwa zveprotein uye zvinoitirwa kuchengetedza zvitoro zveglycogen mumamhasuru (kuitira kuti ugone kushanda kwenguva yakareba), uye vanogonawo kubatsira nekupora, anodaro Bede. Sayenzi inotsigira izvi kumusoro: Imwe ongororo inotsigira chinzvimbo chemaCAAA mukugadzirisa uye kuvaka kwesimba remasimba anaerobic simba (kugona kwemuviri wako kugadzira simba). Kumwe kutsvagurudza kwakawana kuti BCAA yekuwedzera inobatsira kuchengetedza kuita kwemhasuru. (Beta-alanine, kunyanya, inosanganisirwa mune zvakawanda pre-workout zvigadzirwa.)

Nitric oxide (HAPANA) Boosters: Iwe unogona zvakare kuwana nitric oxide boosters mune pre-Workout musanganiswa. (Izvi zvinogona kunyorwa pasi pemazita akadai saL-arginine, L-citrulline, kana L-norvaline.) Izvi zvinobatsira neropa kuyerera uye zvinovaka muviri uye kuendesa okisijeni kumhasuru, anodaro Bede. Izvi zvinogona kubatsira pakupa tsandanyama dzako "pumped up" kutarisa uye kunzwa. Imwe ongororo yekutsvagisa inoti iyo nitrate kubva kune beetroot muto inogona kusimudzira cardio kutsungirira uye nguva yekuneta. Ramba uchifunga kuti panzvimbo pekuwedzera, iwe aigona ingo enda wakananga kune beet muto pre-Workout. Kunyangwe iyo chaiyo mari yaunoda zvinoenderana nesaizi yako, Bede anonongedzera kukarira mazana matatu kusvika mazana mashanu emamirioni emuto kana anenge mazana mana kusvika mazana mashanu emamiriyoni emugove wenitrate. (Hezvino zvimwe pane nitric oxide uye maitiro ekuwana akawanda pasina zvinowedzera.)

Mapuroteni uye Creatine: Chekupedzisira, protein (inosanganisira creatine) idhirowa hombe kune vakawanda vanowedzera zvekuwedzera - asi icho chinodikanwa hachiwanzo kutaurwa mune pre-Workout chigadzirwa. Iwe uri mukana wekuwana mapuroteni mu "kupora" zvinowedzera (kana yakatwasuka-up protein poda) kupfuura mu pre-Workout blends, kunyangwe maCAAA mune pre-Workout anowedzera anopa protein-kuvaka amino acids. Wayne Westcott, Ph. inogona kuve kuburikidza neyekuwedzera kana yakazara-chikafu sosi. Zvisikwa, kune rimwe divi, zvinogona kuwanikwa mune mamwe pre-Workout zvinowedzera (kana kutengeswa zvakasiyana) uye zvinogona kushandiswa kugadzirisa mashandiro panguva yekukwirisa-kurovedza muviri, sezvakambotaurwa mune ino gwaro kune pre-Workout uye post-workout supplements.

Sei Uchifanira Kungwarira Ne Pre-Workout Supplements

Zvino, ngatitaurei chengetedzo. Sezvo nezvose zvinowedzera pamusika, pre-Workout zvigadzirwa hazvitungamirwe neU.S.Food uye Drug Administration (FDA). Izvi zvinoreva kuti vagadziri havadi kuyedza kuchengetedzeka kwechimwe chigadzirwa. Uye huwandu hwechinhu chimwe nechimwe hunogona kusiyana kubva pasuru kuenda pasuru. (Nechekuita: Sei Uyu Dietitian Ari Kuchinja Maonero Ake PaZvishongedzo)

Kusarudza zita rine mukurumbira - iro rine chitambi chekubvumidzwa kubva kune wechitatu bato, seGood Manufacturing Practices kana GMP stamp, inova nechokwadi chekudya chinowedzera chine zvese zvayinoita - ndiyo nzira yakanaka yekuziva kana uri kuwana yakachengeteka pre-workout chigadzirwa, anodaro Bede. Zvisineyi, zvitambi izvi hazvisi 100 muzana zveupenzi, uye ucharamba uchida kutarisa rondedzero yekuona kuti pre-Workout supplement ine caffeine yakawanda kupfuura yaunokwanisa kubata kana runyorwa rurefu rwezvigadzirwa zvausati wamboona.

Kana iwe uchinzwisisa zvine caffeine, iwe unofanirwa kuve unokakavara nezve pre-Workout zvinowedzera, inowedzera Bede. Mazhinji ane mutsauko wekusimudzira kupa simba rekuwedzera. Kune vamwe vanhu, izvi zvinogona kukonzera kuzununguka, kukurumidza kurova kwemoyo, uye mamwe mhedzisiro inogona kutadzisa kuita kwako basa. Iye anotaurirawo vatengi vake kuti vagare kure neinovava orange, synephrine, uye chero chinhu chine kemikari yekugadzira yakafanana neephedra uye ephedrine - chinhu chinorambidzwa neDFA nekukonzera zvakakomba mhedzisiro, senge mamiriro emwoyo. (Kuti uwane runyoro rwezvishongedzo zvekutarisa, tarisa peji reFDA pane zvekuwedzera zvigadzirwa.)

Vatengi vari kutarisisa kune zviri muchikafu chavo uye zvekuwedzera (hesi, kudya kwakachena) uye mamwe mabhureki ari kucherechedza uye kuisa pamberi pezvigadzirwa zvemhando yepamusoro uye zvinyorwa zviri nyore kuverenga. Tora Iyo Go Hupenyu, chinowedzerwa chekuvaka muviri chinoreva kuvandudza kuita kwako kwepanyama uye kufunga kwekufunga, semuenzaniso: brand cofounder uye aimbova pro cycyist, Alex Cesaria, anoti ivo vanonyanya kutarisisa kune avo zvigadzirwa nekuti vatengi vava kunyatsoenderana nezvigadzirwa zvigadzirwa. . Cesaria nechikwata chake vakasarudzawo kugadzira yavo yekuwedzera fomu yepiritsi kuti vabatsire kudzora huwandu hwechinhu chimwe nechimwe. “Paunochera poda, zvinonetsa kuziva chaizvo kuti uri kuwana marii,” anodaro Cesaria. "Kuendesa chaiko chinhu chatinoona chakakosha."

Imwe yekuchengetedza chengetedzo kana uchifunga zvekuwedzera. "Bvunza chiremba akanyoreswa nezvekudya kuti ugadzire chirongwa chakakora, chinoshanda, uye chakagadzirirwa kuita zvaunoda."

Iyo Yakanakisa "Natural" Pre-Workout? Zvese Zvekudya

Iwe unogona kuwana zvakawanda zvezvisanganiswa mu pre-Workout zvinowedzera - izvo izvo zvakatsvagiridzwa zvaratidza kuvandudza mashandiro, senge caffeine kana nitric oxide - mune chaiko chikafu, futi. Uyezve, nezvikafu izvo chaizvo, unowanawo zvimwe zvinovaka muviri. (Heano matani e pre-workout snack sarudzo.)

"Ndinokurudzira nzira" yechikafu chekutanga "kune vese vatambi vekutandara uye vepamusoro avo vari kutsvaga kuti vawedzere kudzidzira kwavo," anodaro Armul. "Chikafu chaicho, kwete hupfu kana zvekuwedzera, zvakanaka nekuti zvinopa akanakisa emacro uye micronutrients, zvinowanzo kuve nyore kugaya, uye zvinonaka."

Armul anokurudzira kuti zvirambe zviri nyore nechikafu kweawa imwe kusvika maviri pre-workout, kuve nechokwadi chekuti vatambi vekutsungirira vanowana basa rinorema remakabhohaidhiretsi uye vanosimudza uremu vanowana combo yemacarbs nemapuroteni. Tarisa iyo fiber nemafuta, inoyambira Armul, sezvo iwe uchizogaya izvo zvishoma nezvishoma, izvo zvinogona kutungamira mukusagadzikana kwekugaya. (Yakabatana: Zvikafu makumi maviri zvausingafanirwe kudya usati waita Workout)

Saka Saka Unofanirwa here kutora Pre-Workout Supplement?

Kana iwe uri wekuvaraidza kurovedza muviri, pamwe haudi pre-Workout yekuwedzera. Beet muto, chikafu chizere-chikafu mapuroteni, uye zvakasikwa zvine caffeine senge matcha kana kofi inogona kupa mabhenefiti auri kutsvaga kuti uwane paunenge uchitora pre-Workout supplment - asi pasina njodzi.

Kana ukasarudza kubata pick-me-up pre-workout, ita tsvakurudzo yako. "Usangotendeukira kune webhusaiti yechigadzirwa kana peji reAmazon kuti uwane info," anodaro Bede. "Nyatso tarisa mune chimwe nechimwe chinhu kuti uone kuti chakachengeteka, chinoshanda, uye chichavandudza mashandiro ako." (Uye kana uchikahadzika, bvunza chiremba kana chiremba wezvekudya usati wabuda chero pre-Workout powders kana mapiritsi.)

Ongororo ye