Jagorar ku don Kariyar Gaba da Gabatarwa

Wadatacce

• Foda Furotin
• Collagen
• Beta-Alanine
• Amino Acids (BCAA)
• Creatine
• Haɗin Haɗin Gwiwa
• Tart ruwan 'ya'yan itace Cherry
• Glutamine
• Man Kifi
• Bita don

Idan kun taɓa tsoma yatsan yatsan hannu a cikin sararin duniya na kari na motsa jiki, kun san cewa akwai ton da za ku zaɓa daga. Kuma yayin da kari shine cikakken kayan aiki mai amfani wanda zai iya taimaka muku cimma burin ku na abinci mai gina jiki, aiki, da kyawawan manufofinku (musamman idan, a ce, kuna shirin yin gasa ta ginin jiki), ba koyaushe bane bayyananne waɗanne kari ke da daraja (kuma amintattu). ) da kuma wadanne ne bata lokaci.

"FDA ba ta tsara kari, ma'ana ba a buƙatar gwaji na ɓangare na uku don aminci," in ji Amy Goodson, R.D., ƙwararriyar hukumar da ta tabbatar a cikin ilimin abinci na wasanni. Wannan yana nufin yin wasu bincike kan kan ku kafin lokaci da/ko zuwa kai tsaye zuwa likitan abinci ko likita don takamaiman shawarwarin alama yana da mahimmanci. Yana da mahimmanci musamman don nuna ƙima a yanzu cewa kafofin watsa labarun suna yin kari na gina jiki, ƙyallen gashin gashi, shayi mai '' fata '', da sauran abubuwan sihiri da alama suna da daɗi da halatta. Goodson yana ba da shawarar neman ƙarin abubuwan da aka yiwa alama azaman NSF Certified for Sport or Informed Choice. Duk da haka, wannan ba yana nufin tasirin da aka yi niyya yana da cikakken goyon baya na bincike ba.

Mun tambayi kwararrun masana abinci mai gina jiki don cikakkun bayanai kan shahararrun kayan aikin gina jiki da motsa jiki, abin da yakamata su yi, kuma ko su ne ainihin yarjejeniyar. Ga abin da suka ce.

Foda Furotin

Abin da yake don: Ci gaban tsoka

Da'awar: Wataƙila ƙarin aikin motsa jiki na yau da kullun da kariyar jiki, furotin foda yana da kyau ko'ina ko'ina kwanakin nan. Isasshen abincin gina jiki yana taimakawa ginawa, gyarawa, da kula da tsoka, a cewar Ryan Maciel, R.D.N., C.S.C.S.

Shaida: "Akwai karatu da yawa da ke nuna tasiri da amincin yin amfani da foda mai gina jiki," in ji Maciel. Kodayake akwai nau'ikan iri daban-daban, "furotin whey shine mafi mashahuri saboda yana ƙunshe da mafi girman adadin amino acid masu sassaƙaƙƙun sashi, musamman leucine," in ji Goodson. "Wannan yana da mahimmanci saboda bincike yana goyan bayan leucine a matsayin 'hasken haske' don kunna farfadowa na tsoka kuma don haka yana inganta farfadowa." Tabbas, whey yana ƙunshe da kiwo, don haka idan ba ku da kiwo, to soya, fis, farin kwai, shinkafa, da furotin na hemp duk zaɓi ne masu kyau kuma.

Shawarar da aka ba da shawarar: "Cibiyar Nazarin Abinci da Abinci ta ba da shawarar 1.2 zuwa 2.0 na furotin a kowace kilogram nauyin jiki ga 'yan wasa," in ji Maciel. Yawancin mutane na iya isa wannan adadin furotin ta hanyar abinci kawai, amma idan ba ku yin sa a can, furotin furotin na iya zama kyakkyawan zaɓi. Ga yawancin mata, gram 20 zuwa 30 na furotin a kowane abinci wuri ne mai kyau don farawa, a cewar Maciel. Wannan daidai yake da kusan cokali ɗaya na kayan.

Kuma kodayake yawanci ana ba da shawarar ku saukar da girgiza furotin ASAP bayan motsa jiki, bincike na baya -bayan nan ya ba da shawarar cewa bugun abincin da aka ba da shawarar ku na yau da kullun shine mafi mahimmanci. Wannan yana nufin zaku iya haɗa furotin furotin a cikin yini a kowane lokaci don biyan buƙatun furotin na ranar kuma har yanzu kuna girbe fa'idodin. (Mai alaƙa: Mafi kyawun furotin foda ga mata, a cewar masana abinci mai gina jiki)

Collagen

Abin da yake don: Anti-tsufa, lafiyar haɗin gwiwa

Da'awar: "Ana samun collagen a cikin ƙasusuwan mu, tsokoki, fata, da tendons," in ji Maciel. "Collagen shine abin da ke haɗar da jikin mu, a ma'ana. Yayin da muke tsufa, samar da sinadarin collagen yana raguwa kuma a sakamakon haka, mun fara ganin alamun tsufa, kamar wrinkles." Don haka yana da ma'ana cewa mutane suna tunanin haɓakawa tare da collagen zai iya taimakawa rage tasirin tsufa-da kuma taimakawa yanayin yanayin jiki don gyara haɗin gwiwa, tsokoki, da tendons.

Shaidar: Duk da yake wannan yana ɗaya daga cikin abubuwan da aka fi buzzed-game da kari a halin yanzu, wataƙila ba sa son ku fita ku sayi shi tukuna. "Har zuwa yau, babu wata kwakkwarar shaidar kimiyya da ke nuna cewa kariyar collagen na iya yin jinkiri ko jujjuya tasirin tsufa," in ji Maciel. "Kun fi dacewa ku ci abinci mai daidaitaccen abinci wanda ya kunshi sunadaran sunadarai, 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, da mai mai lafiya, kasancewa mai aiki da jiki, amfani da shinge na rana, kuma ba shan taba." Goodson ya lura cewa collagen yana da wadataccen furotin, don haka idan kuna neman ƙarin haɓakawa a cikin santsi, miya, ko wasu abinci, ƙarin ƙwayar collagen foda na iya zama kyakkyawan zaɓi. (Mai dangantaka: Shin yakamata ku ƙara Collagen zuwa Abincin ku?)

Beta-Alanine

Abin da yake don: Ayyuka

Da'awar: "Yana iya inganta ƙarfin motsa jiki da aiki yayin motsa jiki mai ƙarfi," in ji Maciel. "A lokacin motsa jiki mai ƙarfi, ions hydrogen suna tarawa a cikin tsokar ku, wanda zai iya haifar da gajiya na tsoka da rage jinkirin ku. Beta-alanine na iya taimakawa rage wannan ta hanyar yin aiki azaman ajiyar ion ɗin."

Shaidar: Wataƙila halal ne. "Beta-alanine na iya zama abin ƙima idan kuka yi motsa jiki mai ƙarfi, tunda bincike ya nuna yana iya haɓaka aiki," in ji Maciel.

Shawarar da aka ba da shawarar: 2 zuwa 6 grams kowace rana. "Yi amfani da shi tare da abinci don samun isasshen sha," in ji Maciel. Kuma kai-up: Babban sakamako na gama gari shine abin jin daɗi. "Don rage wannan sakamako na gefe, gwada ƙoƙarin ƙara allurai a cikin yini ko amfani da capsules na sakin lokaci," in ji shi.

Amino Acids (BCAA)

Abin da yake don: Ayyuka da farfadowa

Da'awar: "Amino acid mai sarkar reshe shine tushen kuzari a motsa jiki kuma ya zama tushen mai mai mahimmanci a motsa jiki na juriya lokacin da ma'adinan carbohydrates ya yi ƙasa," Goodson ya bayyana. Shan su kafin da bayan motsa jiki yakamata ya haɓaka aikin kuma rage gajiya.

Hujja: "Shaidar ba ta tallafawa iƙirarin tallace -tallace daga masana'antun ƙarin," in ji Maciel. "Kun fi kyau samun BCAAs daga tushen abinci kamar su kaji, naman sa, kifi, da ƙwai. Hakanan, idan kun sha furotin whey, kuna samun BCAA da yawa, don haka kari na iya zama asarar kuɗi." Wancan ya ce, ana amfani da BCAAs azaman kari na gina jiki saboda suna iya ba wa jikin mai (galibi don ƙarancin kalori) yayin motsa jiki lokacin da kuke cikin ƙarancin kalori. (Mai dangantaka: Jagora don Gina Jiki da Tsarin Abinci)

Creatine

Abin da yake don: Ayyukan aiki da haɓakar tsoka

Da'awar: Ana adana Creatine a cikin tsokar ku kuma yana ba su ƙarfi, a cewar Maciel. "Creatine supplementation yana ƙara yawan shagunan creatine na tsokoki, wanda ke haifar da ingantaccen aiki yayin aikin motsa jiki mai tsanani, irin su sprinting da ƙarfin horo."

Shaida: "Creatine yana ɗaya daga cikin abubuwan da aka fi bincikar su har zuwa yau," in ji Maciel. "An tabbatar da cewa yana da aminci da tasiri don inganta ƙarfin, iko, da kuma nauyin jiki."

Shawarar da aka ba da shawarar: Gram biyar a kowace rana shine mafi yawan kashi, in ji Goodson. Yayin da wasu mutane na iya yin "lokacin lodawa" tare da mafi girman kashi sannan kuma rage adadin bayan haka, wannan mai yiwuwa ba lallai bane. "Creatine na iya haifar da kiba da tsoka ga wadanda ke shan shi akai-akai, don haka matan da ke neman rasa nauyi ko kula da nauyi ya kamata su yi taka tsantsan," in ji ta. Idan kuna ƙoƙarin samun tsoka don ƙarfi, kayan kwalliya, ko ginin jiki, duk da haka, wannan na iya zama ƙari mai amfani ga aikin ku na yau da kullun.

Haɗin Haɗin Gwiwa

Abin da yake don: Ayyuka

Da'awar: An tsara waɗannan cakuda don samar da ƙarin kuzari don ingantaccen aiki yayin motsa jiki.

Shaidar: "Gurasar motsa jiki da abin sha duk an halicce su da ɗan bambanci bisa ga alama, amma yawancin su hadaddiyar giyar ne, kafeyin, wasu amino acid, creatine, kuma sau da yawa beta-alanine, wasu kuma suna ɗauke da wasu bitamin ma," in ji Goodson. "Waɗannan da gaske an ƙera su ne don ba wa mutane kuzari daga maganin kafeyin da carbohydrate, kuma mai yiwuwa su samar da ƙarin ƙarfin aiki daga creatine.

Shawarar sashi: Bi umarnin samfurin, tare da faɗakarwa ɗaya: "Mutanen da ke da maganin kafeyin ko waɗanda ba su ci komai ba ya kamata su yi taka tsantsan yayin cin irin waɗannan samfuran," in ji Goodson. (Ƙari a nan: Shin Ya Kamata Ku Kasance Masu Ci Gaban Ƙarfafawa?)

Tart ruwan 'ya'yan itace Cherry

Abin da yake don: Farfadowa

Da'awar: Maciel ya kara da cewa " ruwan 'ya'yan itacen cherry ko ceri fata foda ya ƙunshi babban taro na anthocyanins, maganin antioxidant, wanda zai iya taimaka muku murmurewa da sauri kuma ku kasance masu saurin kamuwa da rashin lafiya bayan motsa jiki mai ƙarfi," in ji Maciel.

Shaidar: Nazarin yana da iyaka amma yana da alƙawarin, in ji Maciel, amma babu wata illa da za a yi daga shan ruwan 'ya'yan itace na halitta, don haka babu dalilin da zai hana a gwada hakan don hanzarta murmurewa.

Adadin da aka ba da shawarar: Ana iya cinye cherries na Tart a cikin ruwan 'ya'yan itace ko foda. Adadin da aka yi nazari shine 8 zuwa 12 ozaji sau biyu a rana don kwanaki huɗu zuwa biyar kafin babban abin da ya faru, sannan na kwana biyu zuwa uku bayan haka. "Ku sani cewa ruwan 'ya'yan itacen ceri har yanzu ruwan' ya'yan itace ne kuma yana ɗauke da adadin carbohydrates mai yawa, don haka mata masu neman rage nauyi suna buƙatar sanya waɗannan kalori idan suna amfani da shi azaman motsa jiki bayan motsa jiki ko abin sha," in ji Goodson. (Ƙari a nan: Tsarin Tsarin Mayar da Aiki)

Glutamine

Abin da yake don: Maidowa, aiki, da haɓaka tsoka

Da'awar: Glutamine shine amino acid wanda ke aiki azaman muhimmin tushen mai ga jikin ku. Maciel ya ce "An yi imanin cewa ƙarin na iya haɓaka wadatar glutamine na jiki, wanda zai hanzarta murmurewa, haɓaka ƙwayar tsoka, da haɓaka aiki," in ji Maciel. (Wannan shine dalilin da ya sa wannan shine ɗayan shahararrun kayan aikin gina jiki.)

Shaidar: Akwai ƙaramin shaidar kimiyya don tallafawa ɗaukar glutamine don haɓaka wasan motsa jiki, a cewar Maciel, don haka tabbas kuna da kyau ku tsallake wannan.

Man Kifi

Abin da yake don: Farfadowa

Da'awar: Akwai wasu 'yan dalilai da za ku iya la'akari da shan man kifi (ciki har da lafiyar zuciyar ku), amma wasu 'yan wasa suna rantsuwa da kayan don rage kumburi kuma ta haka ne, ciwon tsoka.

Shaida: "Man kifi yana samun yabo saboda abun ciki na omega-3 fatty acid," in ji Goodson. "Omega-3s sune mahimman kitse mai kitse wanda zai iya ba da gudummawa ga rage kumburi a matakin salula."

Shawarar da aka ba da shawarar: Gram biyu zuwa huɗu a kowace rana yana da kyau, a cewar Goodson, kodayake yana da kyau ku duba tare da likitan ku kafin fara ƙaramin kashi. "Hakanan zaka iya samun fa'ida daga cin abinci kamar kifi, kifi, tuna, waken soya, gyada, da mai," in ji ta. (Samu ƙarin bayani a cikin wannan Cikakken Jagorar zuwa Omega 3s da 6s.)

Bita don