Mutane da yawa suna juya zuwa kari don samun mafi yawan ayyukan motsa jiki, wanda zai iya taimakawa wajen ƙara ƙarfin ƙarfin ku a cikin dakin motsa jiki don ku sami ƙarfi da sauri kuma ku kara yawan tsoka.Tabbas, wannan tsari ya fi dabara.Akwai abubuwa da yawa da ke shiga cikin gina ƙwayar tsoka, amma ƙara ƙarin kayan aiki zuwa aikin ku (da abinci mai gina jiki) na iya zama da amfani.
Bayan da aka zazzage ta hanyar ton na kari, nazarin yadda suke tallafawa ci gaban tsoka, da kuma gwada su kanmu, ƙungiyarmu ta ƙwararrun ƙwararrun Barbend da masu gwadawa sun zaɓi samfuran mafi kyau.Ko kuna neman haɓaka aikinku mai wahala a cikin dakin motsa jiki, haɓaka wurare dabam dabam don haɓaka aikin ɗaukar nauyi, ko haɓaka juriyar tunani, waɗannan kari an tsara su don taimaka muku cimma matsakaicin haɓakar tsoka.Anan ga jerin mafi kyawun abubuwan haɓakar tsoka waɗanda ƙila za su ɓace daga abincin ku na yau da kullun.
Kasance tare da Nick Turanci yayin da yake bitar abubuwan da muka zaba don mafi kyawun abubuwan gina tsoka da ke buga kasuwa a cikin 2023.
Akwai abubuwa da yawa da za ku yi la'akari lokacin zabar kari wanda zai fi dacewa da burin ci gaban tsoka.Mun kalli abubuwa masu mahimmanci guda huɗu-nau'in ƙarin, farashi, bincike, da sashi-don tabbatar da cewa wannan jeri ya dace da bukatunku.Bayan nazarin 12 mafi kyawun abinci don haɓaka tsoka, mun zaɓi mafi kyau.
Mun so mu hada jerin da za su gamsar da bukatun waɗanda ke ƙoƙarin inganta ci gaban tsoka, amma akwai abubuwa da yawa da za a yi la'akari.Na farko, muna son tabbatar da cewa akwai zaɓuɓɓuka don kari kafin, tsakiya da bayan motsa jiki domin duk masu amfani su sami samfurin da ya dace da tsarin kari.Muna kallon manufofi daban-daban kamar mayar da hankali kan tunani, farfadowa, yawowar jini da kuma ci gaban tsoka.Mun gwada duka abubuwan kari guda biyu waɗanda ke taimaka muku cimma takamaiman buƙatu, da kuma babban gauraya wanda zai iya haɗawa da nau'ikan kari don taimaka muku haɓaka tsoka.
Mun kuma yi tunanin wannan jeri zai burge mutane da yawa.Mun shafe lokaci mai yawa muna tunanin masu sha'awar motsa jiki, 'yan wasa, masu gina jiki, da kuma mutane sun fara ɗaukar nauyi don tabbatar da cewa akwai wani abu ga kowa da kowa a cikin wannan jerin.
Dangane da nau'in kari da kuka zaba, farashin zai bambanta.Yawanci, samfuran da ke da ƙarin sinadarai sun fi tsada, yayin da samfuran da ke da sinadarai guda ɗaya suna da rahusa.Mun fahimci cewa ba kowa ne ke da kasafin kuɗi ɗaya ba, shi ya sa muka haɗa farashi iri-iri a cikin wannan jeri.Amma kada ku damu, muna tsammanin ko da mafi girman farashin da muka haɗa a cikin wannan jerin ya cancanci hakan.
Bincike muhimmin abu ne lokacin zabar mafi kyawun kari.Mun yi imanin cewa ingantaccen bincike da ingantaccen da'awar sun cancanci matsayi mafi girma a jerinmu.Kowane ƙari, sinadari da da'awar a cikin waɗannan samfuran ana samun goyan bayan bincike da nazari daga ƙungiyar ƙwararrun BarBend.Mun yi imani da amincin samfuranmu kuma muna son tabbatar da cewa binciken ya yi daidai da duk da'awar da aka yi game da waɗannan kari.
Mun dauki lokaci don bincika samfurori daban-daban a cikin kowane nau'i kuma mun zaɓi waɗanda muke tunanin za su iya inganta ci gaban tsoka.Ko samfur ne wanda ke inganta farfadowa da sauri kuma zai taimake ka ka dawo da aikin kololuwa a cikin dakin motsa jiki da sauri, ko kuma ƙarin abin da ke taimakawa jikinka yin amfani da carbohydrates a matsayin man fetur maimakon karya ƙwayar tsoka, mun rufe kowannensu daki-daki.
Bincike muhimmin sashi ne na tsarin yanke shawara, amma yana tafiya tare da gwaji na sirri.Idan samfurin ya ɗanɗana da ɗaci sosai ko bai narke da kyau ba, ƙila bai cancanci kuɗin ba.Amma ta yaya za ku sani har sai kun gwada?Don haka, don kiyaye walat ɗin ku cikin farin ciki, mun gwada samfura da yawa kuma mun yi amfani da su cikin ƙayyadaddun allurai.Ta hanyar gwaji da kurakurai, mun rage samfuran da mu kan mu fi so kuma waɗanda muke tunanin za su yi sha'awar yawancin mutane.
Mun yi imani da samfuran da muke tallafawa kuma muna ɗaukar lokaci don nemo madaidaicin sashi na kowane kari.Muna ƙoƙarin daidaita allurai na asibiti na kowane sashi don yin tasiri sosai gwargwadon yiwuwa.Kamar yadda aka gani a wasu tarukan, hada-hadar mallakar mallaka ita ma hanya ce ta gama gari don ƙara kayan abinci zuwa kari.
Idan kari yana da gauraya ta mallaka, koyaushe muna lura da wannan saboda yana nufin ba za a bayyana ainihin adadin kowane abun da ke cikin gauraya ba.Lokacin da muka zaɓi gauraya na mallakar mallaka, saboda muna daraja mutuncin jerin abubuwan sinadaran da ƙari, ba kawai adadin ba.
Abubuwan kari kafin motsa jiki na iya zama makamin sirrin ku don sarrafa ayyukan ku kafin ma ku isa mashaya — za su iya taimaka muku ku kasance da hankali, ba ku haɓaka kuzari, da haɓaka famfu mai dogaro.Wannan saitin yana ƙunshe da adadi mai yawa na wasu abubuwan da za su iya gina tsoka, kamar su beta-alanine da citrulline, da matsakaicin adadin sauran sinadaran.Shi ya sa kungiyarmu ke bukatar yin wannan abu na farko kafin atisaye.
BULK samfuri ne wanda aka riga aka fara motsa jiki yana ɗauke da sinadarai masu aiki guda 13, da bitamin B don kuzari da electrolytes don hydration.Ɗaya daga cikin mahimman abubuwan sinadaran shine kashi 4,000 na beta-alanine, wanda zai iya taimakawa wajen inganta ƙarfin tsoka da jinkirin gajiya, yana ba ku damar zama a cikin dakin motsa jiki tsawon lokaci.(1) Za ku kuma sami sinadarai waɗanda zasu iya tallafawa kwararar jini, kamar citrulline (8,000 MG) da betain (2,500 MG).Yin amfani da citrulline zai iya taimaka maka murmurewa da sauri da kuma rage ciwon bayan motsa jiki don haka zaka iya komawa dakin motsa jiki da sauri.(2)
Lokacin da kuke cikin dakin motsa jiki, mai yiwuwa kuna so ku mai da hankali kuma ku mai da hankali kan kuzarin ku akan gina tsoka.BULK kuma ya ƙunshi 300 MG na alpha-GPC, 200 MG na theanine, da 1,300 MG na taurine, waɗanda ke da yuwuwar haɓaka hankalin ku, abin da masu gwajin mu suka lura da shi.A ƙarshe, suna son miligiram 180 na maganin kafeyin, wanda suka ce ya isa ya sa su mai da hankali amma bai isa ya sa su ji daɗi bayan motsa jiki ba.Masu bita da suka gamsu sun yarda."Transparent Labs shine kawai kari kafin motsa jiki da nake amfani da shi saboda yana samun aikin kuma yana samar da babban famfo, kuzari mai dorewa, kuma babu gajiya bayan motsa jiki," wani mai siyayya ya rubuta.
Samfurin ya zo a cikin ɗanɗanon 'ya'yan itace guda bakwai daban-daban, irin su kiwi strawberry, punch na wurare masu zafi, da mango peach, amma masu gwajin mu sun fi son blueberry."Yana da wuya a kwatanta yadda blueberries suke dandana, amma abin da suke dandana ke nan," in ji shi."Ba dadi sosai, wanda yayi kyau."
Bayyanar Labs Bulk an cika shi da sinadarai da aka yi da kyau don tsarin motsa jiki da aka tsara don gina ƙwayar tsoka.Ba wai kawai yana dauke da maganin kafeyin don makamashi ba, har ma yana dauke da wasu sinadaran da za su iya inganta yawan jini, maida hankali, farfadowa da hydration.
Tare da 8 daban-daban dandano da 28 grams na whey gina jiki daga hormone-free, ciyawa-ciyar shanu, Clear Labs Whey Protein ware hanya ce mai kyau don cimma burin ku.
Yawancin foda na furotin a kasuwa sun ƙunshi kayan maye, kayan zaki na wucin gadi, da kayan aikin da ke yin kaɗan don taimaka muku haɓaka haɓakar tsoka.Labs mai fayyace ya ƙirƙiri keɓantaccen whey wanda ke ba da fifikon furotin da kuma kawar da tarkacen wucin gadi.
Share Labs Whey Protein Ware Foda ya ƙunshi gram 28 na furotin a kowane hidima, yana mai da shi ɗaya daga cikin furotin mafi girma a kasuwa.Saboda wannan foda shine keɓewar whey, yana da ƙarancin carbs da fats fiye da tattarawar whey, don haka kuna samun ƙaƙƙarfan ƙayyadaddun furotin mai inganci tare da kusan babu sauran sinadarai.Tsarin whey yana amfani da 100% ciyar da ciyawa, shanun da ba su da hormone kuma ya ƙunshi wani kayan zaki na wucin gadi, launukan abinci, alkama ko abubuwan kiyayewa.
Wannan furotin foda yana da ɗayan mafi kyawun dandano kuma ya zo a cikin kayan dadi 11, wasu daga cikinsu sun fi dacewa fiye da cakulan da vanilla.Daga gwaninta na sirri, masu gwajin mu sun fi son cinnamon Faransa Toast da Oatmeal Chocolate Chip Cookies, amma idan kun fi son dafa ko gasa tare da furotin foda ko ƙara furotin zuwa kofi na safe ko santsi, akwai zaɓuɓɓukan da ba su da daɗi kuma akwai.Yawancin ɗaruruwan dubarun taurari biyar kuma suna son yadda sauƙin wannan samfurin yake haɗuwa, kuma ma'aikacin gwajin mu ya lura cewa solubility "babu matsala."
Ba duk abubuwan gina jiki ba ne aka halicce su daidai, kuma wannan kari shine babban kariyar haɓakar tsoka saboda yawan furotin da ke cikinsa, duk abubuwan da suka dace, da dandano takwas masu daɗi.
Swolverine's vegan POST bayan motsa jiki foda ya ƙunshi furotin fis, carbohydrates, ruwan kwakwa da gishirin tekun Himalayan don taimaka muku murmurewa bayan matsanancin motsa jiki.
Maimaita mai bayan motsa jiki shine muhimmin sashi na tsarin dawowa, yana ba ku damar murmurewa da sauri da sake gina tsokoki bayan motsa jiki mai wahala.Bugu da ƙari, furotin na fis da electrolytes a cikin wannan tsari na iya taimakawa tare da farfadowa da hydration.
Mafi kyawun kari bayan motsa jiki don haɓaka tsoka, wannan dabarar vegan ta ƙunshi gram 8 na keɓewar furotin fis da 500 MG na ruwan kwakwa don taimaka muku murmurewa da sake caji bayan motsa jiki mafi ƙarfi.Bugu da ƙari, 500 MG na bromelain na iya taimakawa wajen hanzarta metabolism na sunadarai da carbohydrates don haka jikinka zai iya amfani da su da sauri don gina tsoka.
POST carbohydrates galibi suna zuwa ne a cikin nau'ikan 'ya'yan itatuwa kamar rumman, gwanda da abarba.Baya ga sinadarin ‘antioxidant’ da ‘ya’yan itacen, gwanda na dauke da sinadarin papain, wanda kuma zai iya taimakawa wajen narkewar furotin.
Wannan kari na motsa jiki bayan motsa jiki yana ƙunshe da sinadarai na vegan kamar furotin fis da kayan 'ya'yan itace don taimaka muku ginawa da kula da yawan tsoka.Ruwan kwakwa da gishirin tekun Himalayan suna cika electrolytes ɗin da kuka rasa yayin motsa jiki, yayin da haɗin enzyme yana taimakawa wajen narkewar furotin, wanda ke taimakawa wajen haɓaka tsoka.
"Wannan shi ne ɗayan abubuwan da na fi so bayan motsa jiki. Ina jin kamar jikina yana sha mai tsabta, dadi, kayan abinci mai kyau," in ji wani mai bita mai farin ciki."Wannan dole ne a sami kari a cikin abincin ku."
Wannan kariyar creatine mafi girma daga Labs na Transparent ya ƙunshi HMB, wanda zai iya ƙara ƙarfi da kare tsokoki fiye da ko dai kari kadai.Wannan samfuri ne mai inganci wanda yake samuwa mara daɗi ko kuma cikin ɗanɗano iri-iri.
Creatine ya zo a cikin nau'i-nau'i da yawa, amma shekarun da suka gabata na bincike sun nuna cewa creatine monohydrate zai iya inganta ci gaban tsoka da ƙarfi.Hakanan shine nau'in creatine mafi tattalin arziki akan kasuwa.(3) Kamfanoni da yawa suna ƙoƙarin yin kari na creatine monohydrate, amma bisa ga gwajin namu, wannan shine abin da muka fi so idan yazo da haɓakar tsoka.
Babban samfurin mu yana da fiye da 1,500 dubarun taurari biyar, don haka yana da aminci a ce abokan ciniki suna son wannan creatine ma."Creatine HMB samfurin abin dogara ne," in ji wani mai bita."Danɗanon yana da kyau kuma za ku iya dandana bambanci tsakanin ɗaukar samfurin da rashin ɗaukar shi. Tabbas zan ba da shawarar shi."
Bayan gwada creatine, masu gwajin mu sun lura cewa yana buƙatar ɗan ƙaramin ƙarfi, don haka kuna iya buƙatar haɗa shi cikin smoothies ko amfani da na'urar lantarki.Har ila yau, black ceri yana ɗanɗano ɗanɗano kaɗan.Wannan ba lallai ba ne matsala, amma idan kuna son ɗanɗano mai ƙarfi, mai ƙarfi, kuna iya zaɓar wani ɗanɗano daban.
Share Labs Creatine yana fasalta ƙari na HMB (wanda kuma aka sani da beta-hydroxy-beta-methylbutyrate).Yana da metabolite na sarkar amino acid leucine mai reshe, wanda zai iya taimakawa hana rushewar tsoka.Lokacin da aka haɗe shi da creatine, HMB na iya taimakawa ƙara ƙarfi da girma fiye da ko dai sinadarai kadai.
Abubuwan da ke cikin piperine, wani nau'in tsantsawar barkono baƙar fata, yana taimaka wa jiki sha creatine da HMB, ta yadda za a rage sharar gida.Hakanan yana zuwa cikin dandano bakwai, don haka da alama za ku sami wanda kuke so.Hakanan akwai zaɓuɓɓukan da ba su da daɗi idan kuna son ƙara su zuwa wasu abubuwan kari ko haɗa su cikin abin sha mai ɗanɗano.
Haɗuwa da creatine da HMB na iya zama tasiri musamman wajen taimaka wa 'yan wasa su haɓaka da kula da ƙwayar tsoka.Bugu da ƙari, barkono baƙar fata na iya inganta ƙarfin jiki don sha waɗannan sinadaran.
Idan ana son tsarkakakken beta alanine kuma ba wani abu ba, Swolverine Carnosyn beta alanine yana ƙunshe da gram 5 na daskararru a kowane hidima.Bugu da ƙari, kowane akwati yana riƙe da abinci har zuwa 100.
Beta-alanine na iya zama sananne mafi kyau don haifar da tingling a cikin jiki bayan shan shi, amma tasirin beta-alanine akan ci gaban tsoka da ingantaccen aikin fahimi shine ainihin dalilin ƙara shi zuwa abubuwan kari.Swolverine's beta-alanine kari ya ƙunshi adadin 5,000 MG wanda zai taimaka maka yin ƙarin maimaitawa da haɓaka yawan ƙwayar tsoka.Kuma, bisa ga sake dubawa na abokin ciniki, samfurin ya fara aiki da sauri.
Wannan beta alanine daga Swolverine ya ƙunshi 5000 MG na CarnoSyn beta alanine, wanda zai iya inganta ci gaban tsoka kamar yadda beta alanine aka gano yana da fa'idodin horo da yawa, gami da inganta lafiyar hankali yayin motsa jiki mai wahala, haɓakar fahimi da haɓakar tunani.(1) Ƙara ƙarfin tunani yana ba da damar jiki ya shawo kan iyakokin tunanin da muka saita da horarwa a mafi girma, wanda zai iya taimakawa wajen inganta ci gaban tsoka.Wani binciken ya gano cewa beta-alanine yana inganta aikin horarwa kuma yana iya haifar da ƙarin nauyi da daidaitawa.(8)
Abin da ya sa wannan beta alanine ya bambanta shi ne cewa ainihin CarnoSyn beta alanine ne, sinadari mai mallakar mallaka kuma kawai beta alanine da FDA ta gane a matsayin mai aminci lokacin amfani da allurai da aka ba da shawarar.Farashi a 0.91 cents a kowace hidima, Swolverine's CarnoSyn Beta Alanine shine gauraya mara kyau wanda za'a iya ƙarawa cikin sauƙi ga kowane motsa jiki ko abin sha na tsakiyar motsa jiki don ƙarin haɓakar kuzari.
Swolverine ya ƙirƙiri beta-alanine mai sauƙi kuma mai inganci, beta-alanine kaɗai da FDA ta amince da ita.Wannan zaɓi mai sauƙi amma mafi girman daraja yana da kyau ga waɗanda suke so su ƙara ƙarfin tunaninsu da kuma ƙara yawan motsa jiki don ƙara yawan damar su na gina ƙwayar tsoka.
Wannan betain anhydrous baya ƙunshi wani ƙarin kayan zaki, launuka na wucin gadi, ko abubuwan kiyayewa na wucin gadi.Kowace kwantena tana ɗauke da jimillar abinci 330 kuma farashin ƙasa da centi goma kowanne.
Wannan ƙarin ƙarin betaine na Clear Labs yana ƙunshe da MG 1,500 na betaine a kowace sa'a, mai yuwuwar haɓaka aikin ku a wurin motsa jiki.
TL Betaine Anhydrous dabara ya ƙunshi betaine kawai.Amma ga waɗanda suke so su inganta ayyukan motsa jiki, wannan sinadari ya zama dole.Wannan ƙarin zai iya inganta tsarin jikin ku, girman tsoka, aiki, da ƙarfi.(ashirin da uku)
Wannan ƙarin ba shi da ɗanɗano kuma bai kamata a ɗauka shi kaɗai ba.Amma zaka iya haɗa shi tare da sauran abubuwan da ake amfani da su kafin motsa jiki ko kayan abinci.Bugu da kari, farashin yana da ma'ana, tare da siyar da kowane hidima akan kasa da centi goma.330 servings kowace ganga, isa ga dogon lokaci ajiya.
Amino acid mai sarkar reshe suna da wasu fa'idodi masu fa'ida: Za su iya taimaka muku murmurewa da sauri daga jinkirin ciwon tsoka (DOMS), da ƙaƙƙarfan kashi 4,500 MG BCAA haɗe da Onnit's Power Blend™ na iya zama kawai abin da kuke buƙata don tsokoki.tsawo.(10)
An ƙera shi don haɓaka aiki da farfadowa, dabarar ta ƙunshi gauraya masu ƙarfi guda uku, ɗaya daga cikinsu musamman BCAAs.BCAA Blend ya ƙunshi nau'in 4,500 MG na BCAA, glutamine da beta-alanine, wanda zai iya taimakawa wajen inganta aikin a cikin dakin motsa jiki, da kuma farfadowa da juriya a lokacin dogon motsa jiki.(10) (11)
Yayin da za ku iya sha wannan ƙarin kafin ko bayan motsa jiki, yawancin masu dubawa sun fi son sha bayan motsa jiki saboda ba ya ƙunshi abubuwan motsa jiki."Na zaɓi wannan saboda ina son wani abu maras maganin kafeyin don hydration da yiwuwar sake cikawa," wani mai siyayya ya rubuta."Tabbas na ji daɗi kwana ɗaya bayan horo."
Babban sashi a cikin haɗakar tallafi shine resveratrol, wanda kuma zai iya taimaka muku yayin motsa jiki mai ƙarfi kuma yana aiki azaman antioxidant.Wannan cakuda makamashin ya ƙunshi D-aspartic acid, dogon jack tsantsa, da nettle, duk waɗannan na iya haɓaka matakan testosterone da haɓaka haɓakar tsoka.(ashirin da daya)
Ƙarfin Ƙarfi na Onnit + Ayyukan ya ƙunshi babban kashi na amino acid mai rassa, glutamine da beta-alanine, wanda zai iya taimakawa wajen rage gajiyar tsoka yayin motsa jiki.(10) Bugu da ƙari, zai taimaka maka murmurewa da sauri bayan motsa jiki mai tsanani.Sauran haɗuwa suna ba da tallafin testosterone mai yuwuwa da antioxidants don haɓaka samfurin.
Ana yin wannan furotin na shuka daga keɓewar fis, furotin hemp, furotin iri na kabewa, sasha inchi da quinoa.Hakanan yana da ƙarancin mai da carbohydrates, tare da gram 0.5 kawai da gram 7 bi da bi.