Anthu ambiri amatembenukira kuzinthu zowonjezera kuti apindule kwambiri ndi zolimbitsa thupi zawo, zomwe zingathandize kuwonjezera mphamvu zanu mu masewera olimbitsa thupi kuti mukhale ndi mphamvu mofulumira ndikumanga minofu yambiri.Inde, njirayi ndi yochenjera kwambiri.Pali zinthu zambiri zomwe zimapangidwira kumanga minofu, koma kuwonjezera zowonjezera pa ntchito yanu yolimba (ndi zakudya) zingakhale zopindulitsa.
Titatha kusefa matani a zowonjezera, kuphunzira momwe zimathandizire kukula kwa minofu, ndikudziyesa tokha, gulu lathu la akatswiri a Barbend ndi oyesa asankha zinthu zabwino kwambiri.Kaya mukuyang'ana kuti muwongolere kulimbikira kwanu pamasewera olimbitsa thupi, kuwongolera kuyendayenda kwanu kuti muwongolere zolimbitsa thupi, kapena kuwonjezera kupirira m'maganizo, zowonjezera izi zidapangidwa kuti zikuthandizeni kuti mukwaniritse kukula kwa minofu.Nazi zowonjezera zowonjezera zowonjezera minofu zomwe zingakhale zikusowa pazakudya zanu za tsiku ndi tsiku.
Lowani nawo Nick English pomwe akuwunika zomwe tasankha pazowonjezera zomanga minofu zomwe zafika pamsika mu 2023.
Pali zinthu zambiri zomwe muyenera kuziganizira posankha zowonjezera zomwe zingagwirizane ndi zolinga zanu za kukula kwa minofu.Tinayang'ana zinthu zinayi zofunika-mtundu wowonjezera, mtengo, kafukufuku, ndi mlingo-kuonetsetsa kuti mndandandawu ukukwaniritsa zosowa zanu.Pambuyo popenda zakudya zabwino za 12 za kukula kwa minofu, tasankha zabwino kwambiri.
Tinkafuna kuyika mndandanda womwe ungakwaniritse zosowa za omwe akuyesera kulimbikitsa kukula kwa minofu, koma pali zinthu zambiri zofunika kuziganizira.Choyamba, tinkafuna kuonetsetsa kuti pali njira zowonjezera zowonjezera, zapakati ndi pambuyo pochita masewera olimbitsa thupi kuti ogula onse apeze mankhwala omwe akugwirizana ndi ndondomeko yawo yowonjezera.Timayang'ana zolinga zosiyanasiyana monga kuganizira maganizo, kuchira, kutuluka kwa magazi komanso kukula kwa minofu.Tayesa zonse ziwiri zowonjezera zomwe zimakuthandizani kukwaniritsa zolinga zenizeni, komanso kuphatikiza kwakukulu komwe kungaphatikizepo zowonjezera zosiyanasiyana kuti zikuthandizeni kupanga minofu.
Tinkaganizanso kuti mndandandawu ungasangalatse anthu ambiri.Tinakhala nthawi yambiri tikuganizira za okonda masewera olimbitsa thupi, othamanga, omanga thupi, ndi anthu omwe akungoyamba kukweza zitsulo kuti atsimikizire kuti pali chinachake kwa aliyense pamndandandawu.
Malingana ndi mtundu wa zowonjezera zomwe mumasankha, mitengo idzasiyana.Nthawi zambiri, zopangira zokhala ndi zowonjezera zimawononga ndalama zambiri, pomwe zopangidwa ndi chinthu chimodzi ndizotsika mtengo.Timamvetsetsa kuti si onse omwe ali ndi bajeti yofanana, ndichifukwa chake taphatikiza mitengo yosiyanasiyana pamndandandawu.Koma musadandaule, tikuganiza kuti ngakhale mtengo wapamwamba kwambiri womwe taphatikiza pamndandandawu ndiwofunika.
Kafukufuku ndi chinthu chofunikira posankha chowonjezera chabwino.Tikukhulupirira kuti zonena zofufuzidwa bwino komanso zotsimikizika ziyenera kukhala pamalo apamwamba pamndandanda wathu.Zowonjezera zilizonse, zopangira ndi zonena muzinthu izi zimathandizidwa ndi kafukufuku ndi maphunziro ochokera ku gulu lathu la akatswiri a BarBend.Timakhulupirira kukhulupirika kwa zinthu zathu ndipo tikufuna kuwonetsetsa kuti kafukufukuyu akugwirizana ndi zonena zonse zokhuza zowonjezera izi.
Tinatenga nthawi yofufuza zinthu zosiyanasiyana m'gulu lililonse ndikusankha mosamala zomwe timaganiza kuti zikhoza kulimbikitsa kukula kwa minofu.Kaya ndi chinthu chomwe chimalimbikitsa kuchira msanga komanso kukuthandizani kuti mubwererenso pachimake pamasewera olimbitsa thupi mwachangu, kapena chowonjezera chomwe chimathandiza thupi lanu kugwiritsa ntchito chakudya chamafuta m'malo mophwanya minofu, tafotokoza mwatsatanetsatane chilichonse.
Kafukufuku ndi gawo lofunikira pakupanga zisankho, koma zimayendera limodzi ndi kuyesa kwathu.Ngati mankhwalawo akumva owawa kwambiri kapena osasungunuka bwino, sizingakhale zopindulitsa ndalamazo.Koma mungadziwe bwanji mpaka mutayesa?Chifukwa chake, kuti chikwama chanu chikhale chosangalala, tayesa zinthu zambiri ndikuzigwiritsa ntchito pamilingo yomwe mwauzidwa.Kupyolera mu kuyesa ndi zolakwika, tachepetsa zinthu zomwe ife timakonda kwambiri ndipo tikuganiza kuti zidzakopa anthu ambiri.
Timakhulupirira muzinthu zomwe timathandizira ndipo timatenga nthawi kuti tipeze mulingo woyenera wa chowonjezera chilichonse.Timayesa kufananiza milingo yazachipatala ya chinthu chilichonse kuti chikhale chogwira mtima momwe tingathere.Monga tawonera m'magulu ena, zophatikizira za eni ndi njira wamba yowonjezerera zowonjezera pazowonjezera.
Ngati chowonjezera chili ndi kuphatikizika kwa eni ake, timazindikira izi nthawi zonse chifukwa zikutanthauza kuti kuchuluka kwenikweni kwa chophatikizira chilichonse sikudzawululidwa.Tikamasankha eni ake, ndichifukwa timayamikira kukhulupirika kwa mndandanda wazinthu ndi zowonjezera, osati mulingo wokha.
Zowonjezera zolimbitsa thupi zisanachitike zitha kukhala chida chanu chachinsinsi chowongolera momwe mukuchitira musanafike kumalo ochitira masewera olimbitsa thupi - zitha kukuthandizani kuti mukhale osasunthika, kukupatsani mphamvu, ndikulimbikitsa mpope wodalirika.Setiyi ili ndi zinthu zambiri zomwe zimatha kupanga minofu, monga beta-alanine ndi citrulline, komanso zosakaniza zina.Ichi ndichifukwa chake timu yathu ikuyenera kuchita izi poyamba isanayambe maphunziro.
BULK ndi chinthu choyambirira cholimbitsa thupi chomwe chili ndi zosakaniza 13, kuphatikiza mavitamini a B amphamvu ndi ma electrolyte a hydration.Chimodzi mwazofunikira kwambiri ndi mlingo wa 4,000 mg wa beta-alanine, womwe ungathandize kupititsa patsogolo kupirira kwa minofu ndi kutopa pang'onopang'ono, kukulolani kuti mukhalebe mu masewera olimbitsa thupi nthawi yayitali.(1) Mupezanso zinthu zomwe zingathandize kuti magazi aziyenda, monga citrulline (8,000 mg) ndi betaine (2,500 mg).Kuthira ndi citrulline kungakuthandizeni kuchira msanga komanso kuchepetsa kuwawa pambuyo polimbitsa thupi kuti mubwerere ku masewera olimbitsa thupi mwachangu.(2)
Mukakhala kumalo ochitira masewera olimbitsa thupi, mumafuna kuyang'ana kwambiri ndikuyika mphamvu zanu pakupanga minofu.BULK ilinso ndi 300 mg ya alpha-GPC, 200 mg ya theanine, ndi 1,300 mg ya taurine, yomwe ili ndi mphamvu zowonjezera maganizo anu, zomwe oyesa athu adaziwonadi.Pomaliza, adakonda ma milligrams a 180 a caffeine, omwe adanena kuti ndiwokwanira kuwapangitsa kukhala olunjika koma osakwanira kuwapangitsa kumva kuti ali ndi nkhawa pambuyo polimbitsa thupi.Obwereza okhutira amavomereza."Transparent Labs ndiye njira yokhayo yopangira masewera olimbitsa thupi yomwe ndimagwiritsa ntchito chifukwa imapangitsa kuti ntchitoyi ichitike ndipo imapereka mpope waukulu, mphamvu zokhazikika, komanso osatopa pambuyo polimbitsa thupi," adatero wogula wina.
Chogulitsacho chimabwera mumitundu isanu ndi iwiri yamitundu yosiyanasiyana, monga sitiroberi kiwi, nkhonya zakutentha, ndi mango a pichesi, koma oyesa athu adakonda kwambiri mabulosi abuluu.“N’zovuta kufotokoza mmene mabulosi abuluu amakondera, koma ndi mmene amakondera,” iye anatero."Osati zokoma kwambiri, zomwe ndi zabwino."
Clear Labs Bulk yodzaza ndi zosakaniza zoyikidwa bwino za formula yolimbitsa thupi yopangidwira kupanga misala ya minofu.Sikuti imakhala ndi caffeine yokha ya mphamvu, komanso imakhala ndi zinthu zina zomwe zingathandize kuti magazi aziyenda bwino, kuganiza bwino, kuchira komanso hydration.
Ndi zokometsera 8 zosiyana ndi 28 magalamu a mapuloteni a whey kuchokera ku ng'ombe zopanda mahomoni, zodyetsedwa ndi udzu, Clear Labs Whey Protein Isolate ndi njira yabwino yokwaniritsira zolinga zanu.
Mapuloteni ambiri a ufa pamsika amakhala ndi zodzaza, zotsekemera zopanga, ndi zosakaniza zomwe sizikuthandizani kuti muwonjezere kukula kwa minofu.Transparent Labs yapanga chopatula cha whey chomwe chimayika patsogolo mapuloteni ndikuchotsa zinyalala zopanga.
Clear Labs Whey Protein Isolate Powder ili ndi 28 magalamu a protein pakudya, zomwe zimapangitsa kuti ikhale imodzi mwamafuta apamwamba kwambiri pamsika.Chifukwa ufa umenewu ndi wodzipatula wa whey, uli ndi ma carbs ndi mafuta ochepa kusiyana ndi whey concentrate, kotero mumapeza mlingo wolimba wa mapuloteni apamwamba kwambiri popanda zosakaniza zina.Njira ya whey imagwiritsa ntchito ng'ombe zodyetsedwa ndi udzu 100%, zopanda mahomoni ndipo mulibe zotsekemera, mitundu yazakudya, gluteni kapena zoteteza.
Ufa wa puloteniwu uli ndi zokometsera zabwino kwambiri ndipo umabwera ndi zokometsera 11, zina zomwe zimakhala zachilendo kuposa chokoleti ndi vanila wamba.Kuchokera pazomwe takumana nazo, oyesa athu adakonda kwambiri Cinnamon French Toast ndi Oatmeal Chocolate Chip Cookies, koma ngati mumakonda kuphika kapena kuphika ndi mapuloteni ufa kapena kuwonjezera mapuloteni ku khofi yanu yam'mawa kapena smoothie, zosankha zosasangalatsa ziliponso.Ambiri mwa mazana a ndemanga za nyenyezi zisanu amakondanso momwe mankhwalawa ndi osavuta kusakaniza, ndipo woyesa wathu adawonanso kuti kusungunuka kunali "kopanda vuto."
Sizinthu zonse zowonjezera mapuloteni zomwe zimapangidwa mofanana, ndipo chowonjezera ichi ndi chowonjezera kukula kwa minofu chifukwa cha kuchuluka kwa mapuloteni, zonse zachilengedwe, ndi zokometsera zisanu ndi zitatu.
Swolverine's vegan POST post-workout ufa uli ndi mapuloteni a nandolo, chakudya, madzi a kokonati ndi mchere wa m'nyanja ya Himalayan kuti akuthandizeni kuchira mutatha kulimbitsa thupi kwambiri.
Kupititsa patsogolo ntchito pambuyo pochita masewera olimbitsa thupi ndi gawo lofunika kwambiri la kuchira, kukulolani kuti mubwererenso mofulumira ndikumanganso minofu yanu mutatha kuchita masewera olimbitsa thupi.Kuphatikiza apo, mapuloteni a nandolo ndi ma electrolyte omwe ali munjira iyi amathandizira kuchira komanso kutulutsa madzi.
Chowonjezera chabwino kwambiri chapambuyo polimbitsa thupi pakukulitsa minofu, fomula ya vegan iyi ili ndi magalamu 8 a puloteni ya nandolo ndi 500 mg yamadzi a kokonati kuti akuthandizeni kuchira ndikuwonjezeranso mutatha kulimbitsa thupi kwanu kolimba.Kuphatikiza apo, 500 mg ya bromelain imatha kuthandizira kufulumizitsa kagayidwe kazakudya zama protein ndi chakudya kuti thupi lanu lizigwiritse ntchito mwachangu pomanga minofu.
POST carbohydrate makamaka amabwera mu mawonekedwe a zipatso monga makangaza, mapapaya ndi chinanazi.Kuwonjezera pa mankhwala a antioxidant ndi anti-inflammatory properties, papaya ali ndi enzyme ya papain, yomwe ingathandizenso kugaya mapuloteni.
Chowonjezera ichi chapambuyo polimbitsa thupi chimakhala ndi zosakaniza za vegan monga mapuloteni a nandolo ndi zipatso zomwe zimakuthandizani kumanga ndi kusunga minofu.Madzi a kokonati ndi mchere wa m'nyanja ya Himalayan amabwezeretsanso ma electrolyte omwe mumataya mukamachita masewera olimbitsa thupi, pomwe kuphatikiza kwa ma enzyme kumathandizira kugaya mapuloteni, omwe amathandizira kupanga minofu.
"Ichi ndi chimodzi mwazinthu zomwe ndimazikonda kwambiri pambuyo pochita masewera olimbitsa thupi. Ndikumva ngati thupi langa likudya zosakaniza zoyera, zokoma, zathanzi," akulemba ndemanga wina wokondwa."Ichi ndi chowonjezera chomwe muyenera kukhala nacho muzakudya zanu."
Chowonjezera chapamwamba cha creatine chochokera ku Transparent Labs chili ndi HMB, yomwe imatha kuwonjezera mphamvu ndikuteteza minofu bwino kuposa zowonjezera zokha.Ichi ndi mankhwala apamwamba kwambiri omwe amapezeka osakometsedwa kapena osiyanasiyana.
Creatine imabwera m'njira zambiri, koma kafukufuku wazaka makumi angapo awonetsa kuti creatine monohydrate imatha kulimbikitsa kukula kwa minofu ndi mphamvu.Ndiwonso mtundu wamtengo wapatali kwambiri wa creatine pamsika.(3) Makampani ambiri amayesa kupanga creatine monohydrate zowonjezera, koma kutengera kuyesa kwathu, izi ndizo zomwe timakonda pankhani ya kukula kwa minofu.
Chogulitsa chathu chapamwamba kwambiri chili ndi ndemanga zopitilira 1,500 za nyenyezi zisanu, ndiye palibe cholakwika kunena kuti makasitomala nawonso amakonda."Creatine HMB ndi chinthu chodalirika," analemba wolemba ndemanga wina."Kukoma kwake ndikwabwino ndipo mutha kulawa kusiyana pakati pa kutenga mankhwalawo ndikusatenga. Ndikanati ndikulimbikitseni."
Pambuyo poyesa creatine, oyesa athu adawona kuti ikufunika kusungunuka pang'ono, kotero mungafunike kusakaniza mu smoothies kapena kugwiritsa ntchito blender yamagetsi.Komanso, chitumbuwa chakuda chimakoma pang'ono.Ili siliri vuto, koma ngati mukufuna kukoma kokoma, kolimba mtima, mungafune kusankha kukoma kosiyana.
Clear Labs Creatine imakhala ndi kuwonjezera kwa HMB (yomwe imadziwikanso kuti beta-hydroxy-beta-methylbutyrate).Ndi metabolite ya nthambi ya amino acid leucine, yomwe ingathandize kupewa kuwonongeka kwa minofu.Ikaphatikizidwa ndi creatine, HMB imatha kuthandizira kukulitsa mphamvu ndi kukula kuposa chilichonse chokha.
Zomwe zili mu piperine, mtundu wa tsabola wakuda wakuda, zimathandiza thupi kuyamwa creatine ndi HMB, potero kuchepetsa zinyalala.Zimabweranso m'mitundu isanu ndi iwiri, kotero mutha kupeza yomwe mukufuna.Palinso zosankha zosasangalatsa ngati mukufuna kuwonjezera pazowonjezera zina kapena kuzisakaniza mu chakumwa chokoma.
Kuphatikiza kwa creatine ndi HMB kungakhale kothandiza kwambiri pothandiza othamanga kuonjezera ndi kusunga minofu.Kuonjezera apo, tsabola wakuda angathandize kuti thupi lizitha kuyamwa zinthu zimenezi.
Ngati mukufuna beta alanine yoyera osati china chilichonse, Swolverine Carnosyn beta alanine ili ndi 5 magalamu a zolimba pa kutumikira.Kuphatikiza apo, chidebe chilichonse chimakhala ndi ma servings 100.
Beta-alanine ikhoza kudziwika bwino chifukwa choyambitsa kugwedezeka m'thupi mutatha kuitenga, koma zotsatira za beta-alanine pakukula kwa minofu ndi kupititsa patsogolo chidziwitso ndi chifukwa chenicheni chowonjezerera ku zowonjezera zanu.Swolverine's beta-alanine supplement ili ndi mlingo wokwanira wa 5,000 mg womwe ungakuthandizeni kuchita ma reps owonjezera ndikumanga minofu yambiri.Ndipo, malinga ndi ndemanga za makasitomala, mankhwalawa amayamba kuchitapo kanthu mwamsanga.
Beta alanine iyi yochokera ku Swolverine ili ndi 5000 mg ya CarnoSyn beta alanine, yomwe ingalimbikitse kukula kwa minofu monga beta alanine yapezeka kuti ili ndi zopindulitsa zambiri zophunzitsira, kuphatikizapo kukhala ndi thanzi labwino m'maganizo panthawi yolimbitsa thupi molimbika, kuzindikira komanso kupirira maganizo.(1) Kuwonjezeka kwamphamvu kwamaganizidwe kumathandizira thupi kuthana ndi malire omwe timayika ndikuphunzitsa mwamphamvu kwambiri, zomwe zingathandize kukulitsa kukula kwa minofu.Kafukufuku wina adapeza kuti beta-alanine imapangitsa kuti maphunziro azichita bwino ndipo angayambitse kuchulukirachulukira komanso kusintha mphamvu.(8)
Chomwe chimapangitsa beta alanine kukhala wosiyana ndikuti ndi CarnoSyn beta alanine, chinthu chomwe chili ndi beta alanine yomwe imadziwika ndi FDA ngati yotetezeka ikagwiritsidwa ntchito pamilingo yovomerezeka.Pamtengo wa masenti 0.91 pa kutumikira, Swolverine's CarnoSyn Beta Alanine ndi chosakanizira chomwe chitha kuwonjezeredwa ku zakumwa zilizonse zolimbitsa thupi kapena zolimbitsa thupi kuti muwonjezere mphamvu.
Swolverine wapanga beta-alanine yosavuta komanso yothandiza, beta-alanine yokhayo yovomerezedwa ndi FDA.Njira yosavuta iyi koma yapamwamba ndi yabwino kwa iwo omwe akufuna kuwonjezera mphamvu zawo zamaganizidwe ndikuwonjezera kulimbitsa thupi kwawo kuti awonjezere mwayi wawo womanga minofu.
Betaine anhydrous iyi ilibe zotsekemera, mitundu yopangira, kapena zoteteza.Chidebe chilichonse chimakhala ndi magawo 330 ndipo chimawononga ndalama zosakwana masenti khumi chilichonse.
Chowonjezera ichi cha Clear Labs betaine chili ndi 1,500 mg ya betaine potumikira, zomwe zingapangitse kuti muzichita masewera olimbitsa thupi.
TL Betaine Anhydrous formula ili ndi betaine yokha.Koma kwa iwo omwe akufuna kukonza zolimbitsa thupi zawo, izi ndizofunikira.Chowonjezera ichi chikhoza kusintha thupi lanu, kukula kwa minofu, ntchito, ndi mphamvu.(makumi awiri ndi mphambu zitatu)
Chowonjezera ichi ndi chopanda pake ndipo sichiyenera kutengedwa chokha.Koma mutha kuphatikiza ndi zina zowonjezera zolimbitsa thupi kapena zopangira.Kuphatikiza apo, mtengo wake ndi wololera, ndipo aliyense akugulitsa kugulitsa ndalama zosakwana masenti khumi.330 servings pa mbiya, zokwanira kusungidwa kwa nthawi yayitali.
Ma amino acid okhala ndi nthambi ali ndi maubwino ena: Atha kukuthandizani kuti muchiritsidwe mwachangu kuchokera kukuwawa kwa minofu mochedwa (DOMS), ndipo mlingo wolimba wa 4,500 mg BCAA wophatikizidwa ndi Onnit's Power Blend™ ukhoza kukhala zomwe mungafunikire ku minofu yanu.kutalika.(10)
Amapangidwa kuti apititse patsogolo magwiridwe antchito ndi kuchira, chilinganizocho chimaphatikizapo zophatikizira zitatu zamphamvu, imodzi yomwe imayang'ana makamaka ma BCAA.BCAA Blend ili ndi 4,500 mg blend ya BCAA, glutamine ndi beta-alanine, zomwe zingathandize kupititsa patsogolo ntchito yolimbitsa thupi, komanso kuchira ndi kupirira panthawi yolimbitsa thupi yaitali.(10) (11)
Ngakhale mutha kumwa chowonjezera ichi musanayambe kapena mutatha kulimbitsa thupi, ambiri okhutira okhutira amakonda kumwa pambuyo pochita masewera olimbitsa thupi chifukwa alibe zolimbikitsa."Ndinasankha izi chifukwa ndimafuna china chake chopanda caffeine kuti chikhale chowonjezera komanso chowonjezera," wogula wina analemba."Ndinamva bwino tsiku litatha maphunziro."
Chofunikira chachikulu pakuphatikizana kothandizira ndi resveratrol, yomwe imathanso kukuthandizani panthawi yolimbitsa thupi komanso kukhala ngati antioxidant.Kuphatikizika kwamphamvu kumeneku kumakhala ndi D-aspartic acid, kuchotsa kwa jack kwautali, ndi nettle, zonse zomwe zimatha kukulitsa milingo ya testosterone ndikulimbikitsa kukula kwa minofu.(makumi awiri ndi mphambu imodzi)
Onnit Total Strength + Performance ili ndi mlingo waukulu wa nthambi za amino acid, glutamine ndi beta-alanine, zomwe zingathandize kuchepetsa kutopa kwa minofu panthawi yochita masewera olimbitsa thupi.(10) Kuphatikiza apo, zikuthandizani kuti muchira msanga mukatha kuchita masewera olimbitsa thupi.Zosakaniza zina zimapereka chithandizo cha testosterone ndi ma antioxidants kuti agwirizane ndi mankhwalawa.
Puloteni ya chomera ichi imapangidwa kuchokera ku pea isolate, protein ya hemp, protein yambewu ya dzungu, sasha inchi ndi quinoa.Ndiwotsika kwambiri m'mafuta ndi ma carbohydrates, ndi magalamu 0,5 okha ndi 7 magalamu motsatana.