Shin yakamata ku ɗauki kari na aikin motsa jiki?

Wadatacce

• Lokacin da Ƙarin Ƙarin Aiki Zai Iya Ba ku Ƙarfafawa
• Me Yasa Ya Kamata Ka Yi Hattara Tare da Kariyar Kariyar Aikin Tafiya
• Mafi Kyawun "Aiki" Pre-Workout? Dukan Abinci
• Don haka Ya Kamata Ka ɗauki Ƙarfin Ƙarfafa Horarwa?
• Bita don

Wataƙila kun ji abokanku na CrossFit ko HIIT suna magana akan saukar da wasu "pre" kafin su shiga motsa jiki. Ko wataƙila kun ga kamfanoni suna tallata samfuran don nufin ƙarfafa ku ta hanyar gumi. Waɗannan ƙarin kayan aikin motsa jiki sun sami tururi kwanan nan, kamar yadda mutane da yawa ke nuna tasirin tasirin su.

Saboda karuwar shahara, ƙarin ilimin kimiyya ya duba fa'idodin kuma ko waɗannan mahaɗan na motsa jiki a zahiri suna da fa'ida mai kyau akan aikin. Tare da kowane ƙarin, kodayake, ana iya samun wasu haɗari. Gaba, masana suna isar da cikakken ~ ɗab'in ~ akan foda da kwaya.

Lokacin da Ƙarin Ƙarin Aiki Zai Iya Ba ku Ƙarfafawa

Kimiyya tana ba da bincike mai rikitarwa game da ko ƙarin aikin motsa jiki yana inganta haɓaka aiki, kuma yawancin karatun (a kan mai kyau da mara kyau) ya ƙunshi ƙananan ƙungiyoyin gwaji.Studyaya daga cikin binciken ya gano cewa yayin da mahalarta suka ba da rahoton mafi girman kuzari da maida hankali, ba a samun biyan kuɗin jiki. A halin yanzu, wani binciken ya nuna mafi kyawun kuzari, tare da ƙara ƙarfin tsoka da ƙarfin anaerobic.

Mafi kyawun bincike yana mai da hankali kan nau'ikan nau'ikan mutum ɗaya, maimakon haɗaɗɗun da ke zuwa a cikin kari na farko kafin motsa jiki.

Caffeine: "Mafi yawan abin da aka fi sani da shi a cikin motsa jiki kafin motsa jiki shine maganin kafeyin," in ji Pam Bede, R.D., mai cin abinci na wasanni tare da EAS Sports Nutrition. "Wancan ne saboda wannan sanannen taimakon ergogenic 'yan wasa sun yi amfani da su tare da fatan inganta juriya, jinkirta gajiya, har ma da rage ƙimar da ake tsammani (yadda wahalar kuke ganin aikin zai kasance)." Misali, bincike da yawa ya nuna akwai fa'idodin maganin kafeyin akan ƙarfi da abubuwan da ake samu. Bede ya ce mafi kyawun kashi na maganin kafeyin shine .9 zuwa 1.4 MG kowace laban nauyin jiki. Misali, mutum mai laban 150 zai buƙaci kusan 135 zuwa 200 MG na maganin kafeyin kimanin mintuna 20 kafin motsa jiki. (FYI, wannan ƙasa da ƙaramin kofi na kofi a yawancin gidajen cin abinci.)

Amino Acids (BCAAs): Waɗannan sanannun kayan aikin pre-motsa jiki sune ginshiƙan ginin furotin kuma ana nufin su kare shagunan glycogen a cikin tsokoki (don ku iya yin aiki na tsawon lokaci), kuma suna iya taimakawa tare da murmurewa, in ji Bede. Kimiyya ta goyi bayan wannan: Nazarin guda ɗaya yana tallafawa rawar BCAAs cikin murmurewa da gina ƙarfin anaerobic na muscular (ikon jikin ku don samar da ƙarfi). Sauran bincike sun gano cewa kariyar BCAA tana taimakawa ci gaba da aikin tsoka. (Beta-alanine, musamman, an haɗa shi cikin samfuran motsa jiki da yawa.)

Nitric Oxide (NO) Masu haɓakawa: Hakanan kuna iya samun masu haɓaka nitric oxide a cikin haɗaɗɗen motsa jiki kafin motsa jiki. (Ana iya jera waɗannan a ƙarƙashin sunaye kamar L-arginine, L-citrulline, ko L-norvaline.) Waɗannan suna taimakawa tare da kwararar jini da abinci mai gina jiki da isar da iskar oxygen ga tsokoki, in ji Bede. Wannan na iya ba da gudummawar ba wa tsokoki kallon "tushe" da ji. Reviewaya daga cikin binciken bincike ya ce nitrate daga ruwan 'ya'yan gwoza na iya inganta ƙarfin zuciya da lokaci zuwa gajiya. Ka tuna cewa a maimakon kari, ku iya kawai tafi kai tsaye don ruwan gwoza kafin motsa jiki. Kodayake ainihin adadin da kuke buƙata ya dogara da girman ku, Bede ya ba da shawarar neman 300 zuwa 500 ml na ruwan 'ya'yan itace ko kusan 400 zuwa 500 MG na ƙarin nitrate. (Ga ƙarin akan nitric oxide da yadda ake samun ƙari ba tare da kari.)

Protein da Creatine: A ƙarshe, furotin (gami da creatine) babban zane ne ga yawancin masu ɗaukar ƙarin abubuwa-kodayake ba a magance wannan buƙatar a cikin samfuran kafin motsa jiki. Kuna iya samun furotin a cikin "farfadowa" kari (ko furotin foda mai madaidaiciya) fiye da a cikin gaurayewar motsa jiki, kodayake BCAAs a cikin kayan aikin motsa jiki suna samar da amino acid mai gina jiki. Wayne Westcott, PhD na iya kasancewa ta hanyar kari ko tushen abinci gaba ɗaya. Creatine, a gefe guda, ana iya samun sa a cikin wasu ƙarin aikin motsa jiki (ko aka sayar da su daban) kuma ana iya amfani da shi don haɓaka aiki yayin babban motsa jiki, kamar yadda aka ruwaito a baya a cikin wannan jagorar zuwa aikin motsa jiki. kuma kari bayan motsa jiki.

Me Yasa Ya Kamata Ka Yi Hattara Tare da Kariyar Kariyar Aikin Tafiya

Yanzu, bari muyi maganar aminci. Kamar yadda yake tare da duk kari akan kasuwa, samfuran kafin motsa jiki ba su kayyade su ta Hukumar Abinci da Magunguna ta Amurka (FDA). Wannan yana nufin masana'antun basa buƙatar gwada amincin takamaiman samfurin. Kuma adadin kowane sashi na iya bambanta daga kunshin zuwa kunshin. (Mai Dangantaka: Dalilin da yasa Wannan Abincin Abinci ke Canza Ra'ayinta akan Ƙari)

Neman alamar ƙima - wanda ke da tambarin amincewa daga wani ɓangare na uku, kamar Kyawawan Ayyukan Masana'antu ko tambarin GMP, wanda ke tabbatar da ƙarin abincin abincin ya ƙunshi duk abin da ya ce yana yi - hanya ce mai kyau don sanin ko kun kasance. samun ingantaccen kayan aikin motsa jiki, in ji Bede. Koyaya, waɗannan tambarin ba su da ƙima kashi 100, kuma har yanzu kuna son bincika jerin abubuwan sinadaran don lura ko ƙarin aikin motsa jiki yana da maganin kafeyin fiye da yadda zaku iya ɗauka ko jerin jerin abubuwan sinadaran da baku taɓa gani ba.

Idan kuna kula da maganin kafeyin, yakamata ku kasance masu shakku game da ƙarin abubuwan motsa jiki, in ji Bede. Yawancin sun ƙunshi bambancin abin ƙarfafawa don samar da ƙarfin kuzari. Ga wasu mutane, wannan na iya haifar da girgizawa, saurin bugun zuciya, da sauran illolin da za su iya hana ku motsa jiki. Ta kuma gaya wa abokan cinikinta su nisanta daga orange mai ɗaci, synephrine, da duk wani abu tare da kayan shafa mai kama da ephedra da ephedrine - wani sinadarin da FDA ta haramta don haifar da mummunan sakamako, kamar yanayin zuciya. (Don jerin abubuwan sinadaran da za a bincika, duba shafin FDA akan ƙarin sinadaran.)

Masu amfani suna ƙara mai da hankali ga abin da ke cikin abincin su da kari (hi, cin abinci mai tsabta) kuma wasu samfuran suna lura da fifita manyan abubuwan sinadarai da alamun sauƙin karantawa. Take The Go Life, ƙarin abinci mai gina jiki wanda ake nufi don haɓaka aikin ku na jiki da mai da hankali, alal misali: cofounder da tsohon pro cyclist, Alex Cesaria, ya ce suna ba da kulawa ta musamman ga kayan aikin su saboda masu amfani sun yi daidai da alamun samfuran. . Cesaria da tawagarsa kuma sun yanke shawarar yin kari a cikin nau'in kwaya don taimakawa wajen daidaita adadin kowane sinadari. "Lokacin da kuka diba foda, yana da wuya a san ainihin adadin kuɗin da kuke samu," in ji Cesaria. "Isar da ainihin abin da muke ganin yana da mahimmanci."

Wani taka tsantsan na aminci yayin la'akari da kari: "Kada ku ɗauki shawarar masu siyarwa a cikin shagunan kari; waɗannan mutane ba ƙwararrun masana abinci bane," in ji Torey Armul, RDN, masanin abinci mai gina jiki kuma mai magana da yawun Kwalejin Gina Jiki da Abinci. "Yi shawara tare da likitancin abinci mai rijista don ƙirƙirar amintaccen tsari, mai inganci, da ingantaccen tsarin samar da mai don biyan bukatunku."

Mafi Kyawun "Aiki" Pre-Workout? Dukan Abinci

Kuna iya samun yawancin abubuwan da ake amfani da su a cikin kayan aikin motsa jiki na farko - waɗanda bincike ya nuna don inganta aikin, irin su maganin kafeyin ko nitric oxide - a cikin abinci na gaske, kuma. Bugu da ƙari, tare da waɗancan ainihin abincin, kuna kuma samun wasu abubuwan gina jiki masu kyau. (A nan akwai ton na zaɓin abun ciye-ciye kafin motsa jiki.)

"Ina ba da shawarar tsarin 'abinci na farko' ga 'yan wasa na nishaɗi da fitattun 'yan wasa waɗanda ke neman ƙara kuzarin motsa jiki," in ji Armul. "Abinci na ainihi, maimakon foda ko kari, suna da kyau saboda suna ba da mafi kyawun nau'ikan macro da ƙananan ƙwayoyin cuta, sun kasance mafi sauƙin narkewa, kuma sun fi daɗi."

Armul ya ba da shawarar a sauƙaƙe shi tare da abun ciye-ciye sa'o'i ɗaya zuwa biyu kafin fara motsa jiki, tabbatar da cewa 'yan wasa masu jimiri suna samun nauyi na carbohydrates kuma masu ɗaukar nauyi suna samun haduwar carbs da furotin. Kalli fiber da kitse, yana gargadin Armul, kamar yadda zaku narke waɗanda sannu a hankali, wanda zai iya haifar da rashin narkewar abinci. (Mai alaƙa: Abincin 20 da Bai Kamata Ku Ci Ba Kafin Aiki)

Don haka Ya Kamata Ka ɗauki Ƙarfin Ƙarfafa Horarwa?

Idan kai mai wasan motsa jiki ne, mai yiwuwa ba kwa buƙatar ƙarin aikin motsa jiki. Ruwan gwoza, tushen furotin na abinci gaba ɗaya, da tushen kafeyin na halitta kamar matcha ko kofi na iya ba da fa'idodin da kuke nema don cimmawa yayin ɗaukar kayan aikin motsa jiki na farko-amma ba tare da haɗarin ba.

Idan kun zaɓi ɗaukar aikin pre-motsa jiki, yi binciken ku. "Kada ku juya zuwa gidan yanar gizon samfurin ko shafin Amazon don bayani," in ji Bede. "Da gaske ku bincika kowane sashi don tabbatar da lafiya, tasiri, kuma zai inganta aikin ku." (Kuma idan cikin shakku, tuntuɓi likita ko likitan abinci kafin fitar da kowane foda ko kwaya.)

Bita don