Fahimtar Ƙarfi da Jimiri

Ikon aiki shine ikon yin aikiko na tunani ko na zahiri yayin da jimiri ke nufin ikon ci gaba da wannan ƙoƙari a tsawon lokaci. A matakin sel, ana samar da makamashi a cikin mitochondria ta hanyar sake zagayowar ATP, yana dogaro da oxygen (aerobic) don tsawan aiki ko ba tare da oxygen (anaerobic) don gajeren, tsananin fashewa. Jimiri ya dogara da isasshen isar da iskar oxygen, wadatar abinci, da kuma buffering lactate. Factors kamar ingancin barci, hydration, damuwa, da yanayin abinci mai gina jiki kai tsaye tasiri ga waɗannan matakai. Supplements iya tallafawa wadannan tsarin, amma suna aiki mafi kyau lokacin da tushe halaye ne. Hadin gwiwa tsakanin tsarin makamashi ne mai rikitarwa: tsarin phosphagen yana ciyar da tashin hankali (010 seconds), gudanar da glycolysis na matsakaici-zafi (10 seconds zuwa 2 minutes), da kuma na tsawon lokacin da ake gudanar da ayyukan oxidative phosphory.

Abubuwan Da Suka Fi Kyau Don Ƙara Ƙarfin Ƙarfi da Ƙarfi

Wadannan kari suna da karfi da kimiyya goyon baya ga bunkasa samar da makamashi, jinkirta gajiya, da kuma inganta jimiri. Suna niyya daban-daban physiological hanyoyi, don haka zabi bisa ga takamaiman ayyukanku da manufofin ne key. Kowane sashe a kasa rufe da tsari, hujja, dosing, lokaci, da kuma m considerations. Don mafi kyau sakamakon, hada kari cewa aiki synergisticallymisali, stacking creatine da beta-alanine for high-karfi aiki ko pairing maganin kafeyin da L-theanine don rage jitters.

Abincin da ake kira caffeine

Caffeine yana daya daga cikin abubuwan taimako na ergogenic da aka fi nazari. Yana toshe masu karɓar adenosine, yana rage fahimtar gajiya da haɓaka farkawa. Hakanan yana motsa kitse mai ƙanshi don mai, yana adana glycogen yayin motsa jiki na jimiri. Ingantaccen sashi yana daga 36 mg a kowace kilogram na nauyin jiki, ana ɗauka minti 3060 kafin aiki. Masu amfani da yau da kullun na iya haɓaka haƙuri, don haka yin keke ko amfani da shi ta hanyar dabara don mahimman motsa jiki na iya kiyaye fa'idodi. Masana'antu na yau da kullun sun haɗa da kofi, shayi mai kore, da kari mai ƙarancin ruwa. Cin abinci mai yawa na iya haifar da tashin hankali, rashin barci, da rashin jin daɗin narkewa; mutane da ke fama da damuwa ko yanayin zuciya ya kamata su yi hankali. Wani meta-bincike na 2020 a cikin Journal of the International Society of Sports NutritionFLTT ya tabbatar da cewa sakamakon maganin kafein yana ƙaruwa a cikin tsarin motsa jiki.

Creatine Monohydrate

Creatine yana kara yawan adadin phosphocreatine a cikin tsokoki, yana hanzarta sake fasalin ATP yayin ayyukan da suka fi ƙarfin kamar tsere ko motsa jiki. Hakanan yana tallafawa farfadowa da aikin fahimta a ƙarƙashin rashin bacci. Matsayi na loda na gram 20 a rana na kwanaki 57 sannan a biye da gram 35 a kowace rana misali ne, kodayake ba tare da lodawa ba yana aiki tsawon makonni. Yana ɗaya daga cikin abubuwan da suka fi aminci, tare da shekarun bincike. Ƙananan kumbura na iya faruwa a farkon. Masu cin ganyayyaki da masu cin ganyayyaki na iya ganin fa'idodi mafi girma saboda ƙananan shagunan tushen tushen. Creatine kuma yana da alƙawarin lafiyar jijiya da asarar tsoka da ke da alaƙa da shekaru. Don sha, ɗauki tare da ingantaccen carbohydrate.

Beta-Alanine

Beta-alanine yana ba da iskar hydrogen ion wanda ke haifar da acidity na tsokoki yayin motsa jiki na anaerobic, yana jinkirta jin ƙonawa kuma yana ba da damar maimaitawa ko ƙoƙari mai tsawo. Yana da tasiri sosai ga ƙoƙari na tsawon minti 1. Aikin yau da kullun shine 25 grams kowace rana, kuma lokacin loading na makonni 46 yana ƙosar da matakan carnosine na tsokoki. Babban tasirin sakamako shine rashin lahani paresthesia (tingling), wanda za'a iya rage shi ta amfani da magungunan sakin jiki ko rarraba sassan. Haɗa tare da creatine yana ba da ƙarin fa'idodi don aiki mai ƙarfi. Binciken 2015 a cikin Amino Acletes FLTalan:1]] ya kammala cewa beta-alanine yana haɓaka aikin a cikin horo mai ƙarfi da horo na juriya. Don ƙarshen, beta-alanine na iya jinkirta gajiya a lokacin tseren, kamar lokacin ƙarshe.

Karfe

Iron yana da mahimmanci ga aikin hemoglobin da myoglobin, yana jigilar oxygen zuwa tsokoki masu aiki. Rashin isasshen yana da yawa a cikin 'yan wasa, mata masu haila, da masu cin ganyayyaki, wanda ke haifar da gajiya da rage jimiri. Ya kamata a dogara da gwaje-gwajen jini; allurai na 1860 mg na ƙarfe na yau da kullun sune na musamman don rashi. Vitamin C yana haɓaka sha, yayin da calcium da tanins (daga shayi / kofi) na iya hana shi. Over-supplementing yana da haɗari, yana haifar da damuwa mai guba da kuma lalacewar kwayoyin halitta, don haka jagorar ƙwararru tana da mahimmanci. Ko da rashi na subclinical na iya lalata aikin jiki, don haka la'akari da gwajin ferritin idan kun sami gajiya mara ma'ana. Don ingantaccen sha, ɗauki baƙin ƙarfe a kan komai ciki tare da ruwan 'ya'yan itace, kuma ku guji kofi ko shayi a cikin awa ɗaya. Zai fi kyau a ɗauki ƙarin sakamako na gefe kamar shan baƙin ƙarfe kowace rana don haɓaka haɓakar jiki da rage yawan ciwon ciki.

Coenzyme Q10 (CoQ10)

CoQ10 babban bangare ne na sarkar sufuri na lantarki, yana motsa haɓakar ATP. Hakanan yana aiki azaman antioxidant, yana kare mitochondria daga lalacewar oxidative. Samfurin endogenous yana raguwa tare da shekaru da amfani da statin. Bincike ya nuna CoQ10 na iya inganta aikin motsa jiki, musamman a cikin tsofaffi ko waɗanda ke da yanayin zuciya. Ana amfani da kashi 100300 MG kowace rana, wanda ya fi dacewa a ɗauka tare da tushen mai don sha. Ubiquinol wani nau'i ne mai amfani da kwayoyin halitta amma ya fi tsada. Wani bita na 2015 ya gano cewa ƙarin CoQ10 ya rage gajiya da haɓaka ƙarfin motsa jiki a cikin yawan jama'a. Lokaci tare da abinci wanda ke dauke da ƙwayoyin lafiya (shanƙara, man zaitun) yana haɓaka haɓakar Co. Don tasirin motsa jiki, haɗuwa da Vitamin Q10 tare da selenium ko Eavo na iya haɓaka antioxidant, kodayake ana buƙatar ƙarin bincike.

Bitamin B

Vitamin B (B1, B2, B3, B5, B6, B7, B9, B12) suna aiki azaman coenzymes a cikin metabolism na makamashi, canza carbohydrates, fats, da sunadarai zuwa ATP. Suna kuma tallafawa samar da jan jini da aikin tsarin jijiya. Yayinda yawancin mutane ke samun isasshen abinci, 'yan wasa, masu shan ganyayyaki, ko waɗanda ke da matsalolin sha suna iya amfana daga ƙarin B-complex. Rashin B12 na iya haifar da gajiya mai mahimmanci kuma ya kamata a ware.

Rhodiola Rosea

Rhodiola wani abu ne mai daidaitawa wanda ke rage gajiya da haɓaka jimiri a ƙarƙashin damuwa. Yana daidaita axis na hypothalamic-pituitary-adrenal kuma yana haɓaka juriya ga damuwa ta oxidative. Nazarin ya nuna ingantaccen aikin motsa jiki da sauri dawowa, musamman a cikin mutane marasa horo ko yayin horo mai ƙarfi. Yawanci kashi 200600 MG na daidaitaccen cirewa (3% rosavins, 1% salidroside) da aka ɗauka minti 3060 kafin motsa jiki. Gabaɗaya ana haƙuri da shi sosai, amma tasirin motsa jiki na iya shafar bacci idan aka ɗauka da wuri. Nazarin 2009 mai makanta biyu ya gano cewa rhodiola ya rage amsa bugun zuciya ga motsa jiki da inganta lokacin jimiri a cikin 'yan wasa masu horarwa. Don gajiya ta hankali, rhodiola na iya haɓaka aikin fahimi a ƙarƙashin damuwa, yana mai amfani ga ayyukan jimiri na zahiri da na tunani.

L-Carnitine

L-carnitine yana jigilar kitse masu ɗaure da sarkar sararin samaniya zuwa mitochondria don beta-oxidation, yana haɓaka amfani da kitse yayin motsa jiki. Zai iya rage ciwon tsoka da haɓaka murmurewa. Abubuwan da aka yi amfani da su na 5002000 mg kowace rana suna da yawa, amma ana iyakance su. Sabbin maganganu kamar L-carnitine L-tartrate ko glycylpropionyl-L-carnitine (GPLC) suna da mafi kyawun wadatar rayuwa. Tasirin ya fi fi ƙarfi a cikin masu cin ganyayyaki ko waɗanda ke da ƙarancin matakan carnitine. Haɗin tare da carbohydrates na iya haɓaka ƙwayar tsoka. A ingantaccen nazarin 2018 ya nuna cewa ƙarin L-carnitine ya rage ciwo da haɓaka bayan motsa jiki. Ga masu jimiri, L-carnitine na iya taimakawa wajen rage glycogen ta hanyar haɓaka ƙarfin ƙwayoyin mai ƙyama a lokacin motsa jiki, haɓaka jimiri.

Ƙarfin lantarki

Sodium, potassium, magnesium, da calcium suna da mahimmanci don siginar jijiya, raguwar tsoka, da daidaitaccen ruwa. A lokacin motsa jiki na tsawon lokaci, musamman a cikin zafi, asarar electrolyte na iya haifar da cramping, gajiya, da lalacewar aiki. Supplements na electrolyte (abin sha, allunan, foda) suna taimakawa wajen kula da daidaiton ruwa. Sodium shine mafi mahimmanci; magnesium kuma yana tallafawa samar da ATP da kuma sakin tsoka. Guje wa cin abinci mai yawa ba tare da ingantaccen gumi ba.

Magnesium

Magnesium yana taka rawa a cikin halayen enzymatic sama da 300, gami da haɗin ATP, raguwar tsoka, da aikin jijiya. Rashin ƙarfi na iya haifar da ƙarancin tsoka, gajiya, da rashin bacci. 'Yan wasan jimiri suna rasa magnesium ta hanyar gumi, don haka ƙarin zai iya zama da amfani. Doses na 200400 mg kowace rana a cikin siffofi kamar magnesium glycinate ko citrate suna da kyau. Magnesium kuma yana tallafawa samar da testosterone da lafiyar kasusuwa. Shan magnesium kafin gado na iya inganta ingancin bacci, wanda ba kai tsaye yana haɓaka farfadowa da jimiri. Haɗa tare da calcium don ingantaccen aikin tsoka, amma guji shan manyan allurai tare da baƙin ƙarfe yayin da suke gasa don sha.

Abincin Beetroot (Nitrates)

Beetroot yana da wadataccen sinadarin nitrates, wanda ke canzawa zuwa nitric oxide a cikin jiki, yana haɓaka gudanawar jini da isar da iskar oxygen. Wannan yana haɓaka ƙwarewar motsa jiki da jinkirta gajiya, musamman a cikin abubuwan jimiri. Nazarin ya nuna cewa 500 ml na ruwan 'ya'yan itace (ko 68 g na ƙarin mai jaddadawa) sa'o'i 23 kafin motsa jiki na iya rage farashin oxygen da inganta lokacin gajiya. Tasirin ya fi fice a cikin mutane marasa dacewa ko a tsawo. ruwan 'ya'yan itace na iya haifar da jan fitsari (marasa lahani) kuma na iya yin hulɗa da magungunan hawan jini. Amfani na yau da kullun na iya buƙatar kulawa mai kyau don kauce wa haƙuri. Haɗakar beetroot tare da bitamin C ko quercetin na iya haɓaka samar da nitric oxide.

Yadda Za Ka Zaɓi Abin Da Ya Dace Maka

Zaɓin abinci mai gina jiki yana bukatar ka daidaita burinka da lafiyarka da kuma abincinka.

  1. ]Gano ainihin buƙatarku. ] Shin kuna son haɓaka ƙarfin tunani na yau da kullun, inganta aikin motsa jiki, haɓaka jimiri don gudu / keke, ko dawo da sauri? Caffeine da bitamin B suna tallafawa ƙarfin gaba ɗaya; creatine da beta-alanine suna da kyau a cikin aiki mai ƙarfi; baƙin ƙarfe da B12 suna magance gajiya da ke tattare da rashi. Beetroot da L-carnitine sun fi dacewa da jimiri na aerobic.
  2. Yi la'akari da gwajin jini idan kuna tsammanin rashi. Alal misali, masu cin ganyayyaki na iya buƙatar B12 da baƙin ƙarfe; 'yan wasa na iya buƙatar ƙarin electrolytes da magnesium.
  3. ]Tuntuɓi ƙwararren likita. ] Ƙarin kayan abinci na iya hulɗa da magunguna (misali, masu rage jini, magungunan antidepressants) da wasu yanayin kiwon lafiya (misali, hemochromatosis, hawan jini). Likita ko masanin abinci na iya keɓance shawarwari.
  4. Zaɓi samfuran da aka tabbatar da hujja. [ Nemi hatimin gwaji na ɓangare na uku (misali, NSF Certified for Sport, US Pharmacopeia) don tabbatar da tsarki da ƙarfi. Guji haɗuwa da keɓaɓɓun haɗuwa waɗanda ke ɓoye allurai na mutum. Karanta alamun alamun don tsagewar daidaito da fom ɗin da ke da amfani da kwayoyin halitta.
  5. Fara tare da ƙarin kari a lokaci guda. Wannan yana ba ka damar tantance haƙuri da inganci. Ka kiyaye rikodin matakan makamashi, aikin motsa jiki, da tasirin sakamako. Jira aƙalla makonni 24 kafin ƙara ƙarin kari.
  6. Yi la'akari da lokaci da aiki tare. [1] Wasu kari suna aiki tare mafi kyau (misali, creatine + beta-alanine; maganin kafeyin + L-theanine don mayar da hankali; baƙin ƙarfe + bitamin C) yayin da wasu zasu iya tsoma baki (misali, baƙin ƙarfe tare da calcium, ko magnesium tare da zinc mai yawa).

Yin Amfani da Ƙarin Amfani da Rayuwa

Abin da ake amfani da shi a abinci yana da muhimmanci sosai, ba maye ba.

  • ]Hidrata yadda yakamata. ] Ko da ɗan ƙaramin ɓarkewar ruwa yana rage jimiri da aikin tunani. Sha ruwa a duk rana kuma ƙara electrolytes yayin zaman gumi mai nauyi. Kula da launi na fitsari rawaya mai launin rawaya yana nuna kyakkyawan hydration.
  • ] Barci don murmurewa. Hormone na girma da gyaran kwayoyin halitta sun kai ga ƙaruwar lokacin barci mai zurfi. Abincin kamar magnesium, zinc, da melatonin na iya tallafawa ingancin barci, amma fifiko da tsabtace barci da farko: kiyaye dakin duhu da sanyi, guje wa allo kafin kwanciya, da kuma kula da daidaitaccen jadawalin.
  • Ku ci abinci mai ƙarancin abinci. Cikakken abinci yana ba da fiber, phytonutrients, da haɗin haɗin gwiwa. Carbohydrates suna ba da horo; furotin yana tallafawa gyara; mai lafiya yana taimakawa aikin hormonal. Guji dogaro kawai akan kari don mahimman abubuwan gina jiki.
  • ]Kara horarwa a kai a kai. ] Kayan abinci suna inganta abin da horo ke ginawa. Shirin da aka tsara da kyau wanda ke ƙara yawan tsokoki da tsarin zuciya ba zai iya maye gurbinsa ba.
  • Lokaci kari da dabarun. Shan maganin kafeyin 3060 minti kafin motsa jiki; beta-alanine da creatine za a iya dauka a kowane lokaci amma daidaito yana da mahimmanci. Vitamin mai narkewa a cikin kitse (A, D, E, K) da CoQ10 suna buƙatar kitse mai cin abinci don sha. Wasu kari kamar baƙin ƙarfe sun fi kyau a sha a cikin ciki.

Abubuwan da Za Su Shafi Musamman ga Mutane dabam dabam

'Yan Wasan Wasan Wasan da Suka Yi Kwarewa

Masu wasan motsa jiki na iya amfana da yawa daga maganin kafeyin, beta-alanine, electrolytes, da ruwan 'ya'yan itace. 'Yan wasan motsa jiki galibi suna fifita creatine da beta-alanine. Ga masu wasan motsa jiki masu yawa, lura da baƙin ƙarfe yana da mahimmancimusamman a cikin mata masu gudu. Adaptogens kamar rhodiola na iya taimakawa wajen sarrafa damuwa na horo. Yi la'akari da cikakken jinin jini sau biyu a shekara don gano rashi da wuri.

Manya da Suka Girma

Tsufa yana rage ingancin mitochondrial. CoQ10 da creatine suna da alƙawarin musamman don kiyaye makamashi da tsokoki. Absorption B12 galibi yana raguwa bayan shekaru 50, don haka ana iya buƙatar siffofin sublingual ko injectable. Magnesium da bitamin D suna da mahimmanci ga lafiyar kasusuwa da aikin tsokoki. Fara da ƙananan allurai da lura da haƙuri.

Masu Cin ganyayyaki da Masu Cin ganyayyaki

Abincin da aka gina a kan tsire-tsire sau da yawa ba shi da preformed B12, baƙin ƙarfe a cikin nau'i mai ɗaukar nauyi, da creatine (wanda aka samo a cikin ƙwayoyin dabba). Ana ba da shawarar ƙarin creatine, baƙin ƙarfe (kawai idan an rasa), da B12. L-carnitine na iya zama ƙasa a cikin masu shan ganyayyaki. Zinc da omega-3s (daga man algae) ƙarin dalilai ne. Yi amfani da siffofin chelated na ma'adinai don ingantaccen sha.

Mata

Mata masu haila suna da bukatar baƙin ƙarfe mafi girma, kuma ciki yana ƙara buƙatar folic acid da baƙin ƙarfe. Kwayoyin hana haihuwa na iya ƙona bitamin B. Mata galibi suna da ƙarancin tsoka, wanda ke sa loda creatine ya zama ƙasa da buƙata amma har yanzu yana da fa'ida. Canjin hormonal na iya shafar makamashi; masu daidaitawa kamar rhodiola na iya taimakawa tare da gajiya da ke tattare da sake zagayowar.

Abubuwan Haɗari da Hadin Kan Su

Ko da ƙarin abinci na halitta zai iya haifar da sakamako masu illa ko kuma ya yi aiki tare da magani.

  • Caffeine: FLT:1 Yawan amfani yana haifar da dogaro, damuwa, da bugun zuciya. Guji yawan abincin dare don kare barci. Haɗin tare da abubuwan motsa jiki kamar ephedra ko yohimbine yana da haɗari. Ƙuntata yawan shan yau da kullun zuwa 400 mg (kimanin kofi 4).
  • Iron: FTL: 1 Farin baƙin ƙarfe yana da guba, yana ƙara damuwa mai ƙonawa da haɗuwa da cututtukan hanta da ciwon sukari. Kada ku taɓa magance rashin ƙarfe ba tare da gwaji ba. Ka guji ƙarin abinci daga yara.
  • CoQ10: Marancin sakamako masu illa sun haɗa da rashin jin daɗin ciki da rashin bacci. Zai iya rage hauhawar jini kuma ya kamata a lura da shi idan kuna shan maganin hana hawan jini ko warfarin. Fara da ƙaramin kashi kuma ƙara sannu a hankali.
  • Rhodiola: FLT:1 zai iya haifar da bushewar baki, daɗi, ko kuma motsawa. Wadanda ke da rikicewar bipolar ko shan MAOIs ya kamata su guji shi. Yi hankali idan kuna da damuwa ko rashin barci. Yin amfani da sake zagayowar (48 makonni biye da hutu) don kiyaye inganci.
  • FIT: 0 Electrolytes: FIT: 1 Sodium mai yawa yana kara karfin jini; yawan potassium na iya zama mai haɗari ga marasa lafiyar koda. Yi amfani da abubuwan sha na wasanni kawai yayin motsa jiki. Don amfanin yau da kullun, dogaro da tushen abinci kamar 'ya'yan itace, kayan lambu, da kayan kiwo.
  • Beetroot: FLT:1 zai iya haifar da jan fitsari da 'yanci (ba shi da lahani). Babban kashi na iya rage karfin jini sosai, musamman a cikin wadanda ke shan maganin hauhawar jini. Fara da karamin rabo don bincika haƙuri.

Koyaushe ka sanar da mai kula da lafiyarka game da duk wani ƙarin da ka sha, musamman kafin a yi maka tiyata ko kuma idan kana da ciki ko kuma kana shayar da nono.

Tunani na Ƙarshe

Inganta makamashi da jimiri wani aiki ne mai yawa wanda ya haɗa abinci mai gina jiki, horo, murmurewa, da kula da damuwa. Abubuwan kari kamar maganin kafeyin, creatine, beta-alanine, baƙin ƙarfe, CoQ10, bitamin B, magnesium, beetroot, rhodiola, L-carnitine, da electrolytes suna ba da tallafi na musamman lokacin da aka yi amfani da su cikin alhaki. Babu ƙarin kari ɗaya ne mai sihiri; sakamako mafi kyau ya fito ne daga ɗakunan da aka keɓance wanda ya dace da ilimin lissafi da burin ku. Fara da tushe mai ƙarfi na abinci mai kyau, ingancin bacci, da motsa jiki mai daidaito. Ƙara ingantaccen kari ɗaya bayan ɗaya, saka idanu da martani, da daidaitawa gwargwadon buƙata. Tare da zaɓuɓɓuka masu kyau da daidaitawa, zaku iya samun ƙimar kuzari mafi girma, faɗaɗa jimiri, da kuma yin karatu a mafi kyawun lokacinku. Don shawarwari, ingantaccen tushe na abinci: [[TFLT:T0P:P1]] ko ƙarin littattafan rubutu na wasanni.