Abantu benshi bahindukirira inyongera kugirango bakoreshe byinshi mumyitozo yabo, ishobora kugufasha kongera imbaraga muri siporo kugirango ubashe kubona imbaraga byihuse kandi wubake imitsi myinshi.Birumvikana ko iyi nzira iroroshye.Hariho ibintu byinshi bijya mukubaka imitsi, ariko kongeramo inyongera kumurimo wawe ukomeye (nimirire) birashobora kuba ingirakamaro.
Nyuma yo gushungura toni yinyongera, kwiga uburyo zishyigikira imikurire yimitsi, no kuzisuzuma ubwacu, itsinda ryacu ryinzobere nabashakashatsi ba Barbend batoranije ibicuruzwa byiza.Waba ushaka kunonosora akazi kawe gakomeye muri siporo, kunoza uruzinduko rwawe kugirango utezimbere imikorere yawe yo guterura ibiremereye, cyangwa kongera kwihangana mumutwe, izi nyongera zagenewe kugufasha kugera kumikurire myinshi.Dore uruzinduko rwimikurire myiza yimitsi ishobora kubura mumirire yawe ya buri munsi.
Injira Nick Icyongereza mugihe asubiramo ibyo twatoranije kubintu byiza byubaka imitsi bigera ku isoko muri 2023.
Hariho ibintu byinshi ugomba gusuzuma muguhitamo inyongera izahuza neza intego zo gukura kwimitsi.Twarebye ibintu bine by'ingenzi - inyongera y'ubwoko, igiciro, ubushakashatsi, na dosiye - kugirango tumenye neza ko urutonde ruhuye nibyo ukeneye.Nyuma yo gusuzuma ibiryo 12 byiza byo gukura kwimitsi, twahisemo ibyiza.
Twifuzaga gushyira hamwe urutonde ruzahaza ibyifuzo byabagerageza guteza imbere imitsi, ariko hariho ibintu byinshi byo gutekereza.Ubwa mbere, twashakaga kumenya neza ko hari amahitamo yo kuzuza mbere, hagati na nyuma yo gukora imyitozo kugirango abaguzi bose babone ibicuruzwa bihuye na gahunda yabo yinyongera.Turareba intego zitandukanye nko kwibanda mumutwe, gukira, gutembera kwamaraso kandi byukuri gukura kwimitsi.Twagerageje ibyongeweho byombi kugufasha kugera kuntego zihariye, kimwe nuruvange runini rushobora gushiramo inyongera zinyuranye zagufasha kubaka imitsi.
Twatekereje kandi ko uru rutonde ruzashimisha abantu benshi.Twamaraga umwanya munini dutekereza kubakunda imyitozo ngororamubiri, abakinnyi, abubaka umubiri, nabantu batangiye guterura ibiro kugirango tumenye ko hari ikintu kuri buri wese kurutonde.
Ukurikije ubwoko bwinyongera wahisemo, ibiciro bizahinduka.Mubisanzwe, ibicuruzwa bifite ibintu byinshi bigura byinshi, mugihe ibicuruzwa bifite ikintu kimwe bihendutse.Twumva ko abantu bose badafite bije imwe, niyo mpamvu twashyizemo ibiciro bitandukanye mururu rutonde.Ariko ntugire ikibazo, twibwira ko nigiciro cyo hejuru twashyize kururu rutonde gikwiye.
Ubushakashatsi nikintu cyingenzi muguhitamo inyongera nziza.Twizera ko ubushakashatsi bwakozwe neza kandi bufite ishingiro bukwiye umwanya wambere kurutonde rwacu.Buri kintu cyose cyongeweho, ibiyigize nibisabwa muri ibyo bicuruzwa bishyigikirwa nubushakashatsi nubushakashatsi bwakozwe nitsinda ryacu ryinzobere za BarBend.Twizera ubusugire bwibicuruzwa byacu kandi turashaka kwemeza ko ubushakashatsi buhuye nibisabwa byose bijyanye ninyongera.
Twafashe umwanya wo gukora ubushakashatsi kubicuruzwa bitandukanye muri buri cyiciro hanyuma duhitamo nitonze ibyo twibwira ko bishoboka cyane kuzamura imitsi.Byaba ibicuruzwa biteza imbere gukira vuba kandi bizagufasha gusubira mubikorwa byimyitozo ngororamubiri byihuse, cyangwa inyongera ifasha umubiri wawe gukoresha karubone ya hydrata nka lisansi aho kumenagura imitsi, twabipfundikirije muburyo burambuye.
Ubushakashatsi nigice cyingenzi mubikorwa byacu byo gufata ibyemezo, ariko bijyana no kwipimisha kugiti cyawe.Niba ibicuruzwa biryoha cyane cyangwa bidashonga neza, ntibishobora kuba bifite amafaranga.Ariko nigute ushobora kumenya kugeza ugerageje?Kugirango rero ukomeze ikotomoni yawe yishimye, twagerageje ibicuruzwa byinshi kandi tuyikoresha mugipimo cyagenwe.Binyuze mu igeragezwa no kwibeshya, twagabanije ibicuruzwa twe ubwacu dukunda ibyiza kandi twibwira ko bizashimisha abantu benshi.
Twizera ibicuruzwa dushyigikiye kandi dufata umwanya wo gushaka dosiye ikwiye kuri buri nyongera.Turagerageza guhuza ibipimo byamavuriro ya buri kintu cyose kugirango bikore neza bishoboka.Nkuko byavuzwe mubyegeranyo bimwe, kuvanga nyirubwite nuburyo busanzwe bwo kongeramo ibintu byiyongera.
Niba inyongera ifite uruvange rwihariye, burigihe turabibona kuberako bivuze umubare nyawo wa buri kintu cyose kivanze ntuzamenyekana.Iyo duhisemo kuvanga ibintu, ni ukubera ko duha agaciro ubusugire bwurutonde rwibigize ninyongera, ntabwo ari dosiye gusa.
Inyongera-imyitozo irashobora kuba intwaro yawe y'ibanga yo kwiharira imikorere yawe mbere yuko ugera mukabari - irashobora kugufasha gukomeza guhanga amaso, kuguha imbaraga, no guteza imbere pompe yizewe.Iyi sisitemu irimo ibintu byinshi byubaka imitsi, nka beta-alanine na citrulline, hamwe nibindi bikoresho bingana.Niyo mpamvu ikipe yacu ikeneye gukora iki kintu cyambere mbere yimyitozo.
BULK nigicuruzwa kibanziriza imyitozo kirimo ibintu 13 bikora, wongeyeho vitamine B yingufu na electrolytite yo kuyobora.Kimwe mu bintu by'ingenzi ni urugero rwa mg 4000 ya beta-alanine, ishobora gufasha kunoza imitsi n'imitsi itinda, bikagufasha kuguma muri siporo igihe kirekire.(1) Uzasangamo kandi ibintu bishobora gutera amaraso, nka citrulline (8000 mg) na betaine (mg 2,500).Kunywa hamwe na citrulline birashobora kugufasha gukira vuba no kugabanya ububabare nyuma yimyitozo ngororamubiri kugirango ubashe gusubira muri siporo byihuse.(2)
Iyo uri muri siporo, birashoboka ko ushaka kwibanda no gushyira imbaraga zawe mukubaka imitsi.BULK irimo kandi mg 300 za alpha-GPC, mg 200 za theanine, na mg 1,300 za taurine, zifite ubushobozi bwo kongera ibitekerezo byawe, ikintu abapimisha bacu babonye rwose.Hanyuma, bakunze miligarama 180 za cafeyine, bavuze ko zihagije kugirango bakomeze guhanga amaso ariko ntibihagije kugirango bumve ko bafite ubwoba nyuma yo gukora imyitozo.Abasesengura banyuzwe barabyemera.Umuguzi umwe yaranditse ati: "Transparent Labs niyo yonyine yongera imyitozo mbere yo gukoresha kuko ikoresha akazi kandi igatanga pompe nini, ingufu zirambye, kandi nta gucana nyuma y'imyitozo."
Igicuruzwa kiza muburyohe burindwi bwimbuto, nka strawberry kiwi, tropic punch, na mango ya pach, ariko abapimisha bacu bakunze cyane ubururu.Ati: "Biragoye gusobanura uburyo ubururu buryoshye, ariko nibyo biryoha".“Ntabwo ari byiza cyane, ni byiza.”
Isuku ya Laboratoire Yuzuye yuzuye ibintu byiza byuzuye mbere yo gukora imyitozo yagenewe kubaka imitsi.Ntabwo irimo cafeyine yingufu gusa, ahubwo irimo nibindi bintu bishobora guteza imbere amaraso, kwibanda, gukira no kuvomera.
Hamwe na flavours 8 zitandukanye hamwe na garama 28 za proteine ​​ziva mumasemburo adafite imisemburo, inka zigaburirwa ibyatsi, Clear Labs Whey Protein Isolate ninzira nziza yo kugera kuntego zawe.
Ifu ya poroteyine nyinshi ku isoko irimo ibyuzuza, uburyohe bwa artile, nibindi bidakora bike bigufasha gukura kwimitsi.Laboratwari ya Transparent yashyizeho akanyabugingo gashyira imbere poroteyine kandi ikuraho imyanda.
Clear Labs Whey Protein Isolate Powder irimo garama 28 za poroteyine kuri buri serivisi, bigatuma iba imwe mu ifu ya protein nyinshi ku isoko.Kuberako iyi fu ari akato konyine, ifite karbasi hamwe namavuta make ugereranije na whey concentrate, bityo ukabona urugero rukomeye rwa poroteyine yo mu rwego rwo hejuru kandi ntakindi kintu kirimo.Amata y'ifu akoresha 100% yagaburiwe ibyatsi, inka zitagira imisemburo kandi ntizifite uburyohe bwa artile, amabara y'ibiryo, gluten cyangwa imiti igabanya ubukana.
Ifu ya poroteyine ifite kimwe mu biryoheye kandi ikaza mu biryo 11 biryoshye, bimwe muribi bidasanzwe kuruta shokora isanzwe na vanilla.Dufatiye ku bunararibonye ku giti cyacu, abapimisha bacu bakunze cyane Cinnamon Igifaransa Toast na Oatmeal Chocolate Chip Cookies, ariko niba ukunda guteka cyangwa guteka hamwe nifu ya protein cyangwa ukongeramo proteine ​​kumakawa yawe ya mugitondo cyangwa silike, amahitamo adashimishije nayo arahari.Benshi mu magana yinyenyeri eshanu zisubiramo nazo zikunda uburyo iki gicuruzwa cyoroshye kuvanga, ndetse nuwipimishije ndetse yavuze ko gukemura "ntakibazo rwose."
Ntabwo inyongera za poroteyine zose zaremewe kimwe, kandi iyi nyongera ninyongera ikomeye yo gukura kwimitsi bitewe na proteyine nyinshi, ibintu byose-karemano, hamwe nuburyohe umunani buryoshye.
Ibikomoka ku bimera bya Swolverine POST ifu nyuma yimyitozo ngororamubiri irimo proteine ​​yamashaza, karubone, amazi ya cocout hamwe nu munyu wo mu nyanja ya Himalaya kugirango bigufashe gukira nyuma yimyitozo ikaze.
Amavuta nyuma yo gukora imyitozo nigice cyingenzi mubikorwa byo gukira, bikwemerera gukira vuba no kubaka imitsi nyuma yimyitozo itoroshye.Byongeye kandi, proteine ​​yamashanyarazi na electrolytite muriyi formula irashobora gufasha mukugarura no kuvomera.
Inyongera nziza nyuma yimyitozo ngororamubiri yo gukura kwimitsi, iyi formule yibikomoka ku bimera irimo garama 8 za proteine ​​proteine ​​isolate hamwe na mg 500 zamazi ya cocout kugirango bigufashe gukira no kwishyuza nyuma yimyitozo ikaze.Byongeye kandi, mg 500 ya bromelain irashobora gufasha kwihutisha metabolisme ya proteyine na karubone (hydrata) kugirango umubiri wawe ubashe kubikoresha byihuse kubaka imitsi.
POST ya karubone nziza cyane cyane muburyo bwimbuto nkamakomamanga, papayi ninanasi.Usibye antioxydants yimbuto nimbuto zirwanya inflammatory, papaya irimo enzyme papain, ishobora no gufasha mukunyunyuza poroteyine.
Iyi nyongera nyuma yimyitozo ikubiyemo ibikomoka ku bimera nka proteine ​​yamashaza nimbuto zimbuto kugirango bigufashe kubaka no kubungabunga imitsi.Amazi ya cocout n'umunyu wo mu nyanja ya Himalaya byuzuza electrolytite wabuze mugihe cy'imyitozo ngororamubiri, mugihe uruvange rwa enzyme rufasha gusya poroteyine, ifasha kubaka imitsi.
Umwe mu basubiramo bishimye yanditse ati: "Iki ni kimwe mu bintu nkunda nyuma y'imyitozo ngororamubiri. Ndumva umubiri wanjye urimo gufata ibintu bisukuye, biryoshye, bifite ubuzima bwiza"."Iki ni ikintu kigomba kugira inyongera mu mirire yawe."
Ibi byongeweho hejuru ya creine ivuye muri Transparent Labs irimo HMB, ishobora kongera imbaraga no kurinda imitsi neza kuruta inyongera yonyine.Iki nigicuruzwa cyiza cyane kiboneka kidafite uburyohe cyangwa muburyohe butandukanye.
Creatine ije muburyo bwinshi, ariko imyaka mirongo yubushakashatsi yerekanye ko monohydrate ya creine ishobora guteza imbere imikurire nimbaraga.Nubwoko bwubukungu bwa creine cyane kubisoko..
Ibicuruzwa byacu byambere bya creine bifite isuzuma ryinyenyeri zirenga 1.500, kubwibyo twavuga ko abakiriya bakunda iki kiremwa.Umwe mu basubiramo yanditse ati: “Creatine HMB ni igicuruzwa cyizewe."Uburyohe ni bwiza kandi urashobora kuryoherwa no gutandukanya ibicuruzwa no kutabifata. Ndabigusabye rwose."
Nyuma yo kugerageza creine, abapimisha bacu bavuze ko ikeneye gukemuka gake, bityo ushobora gukenera kuyivanga muburyo bworoshye cyangwa gukoresha amashanyarazi.Kandi, Cherry yirabura iryoshye gato.Ibi ntabwo byanze bikunze ari ikibazo, ariko niba ushaka uburyohe bukize, butinyutse, urashobora guhitamo uburyohe butandukanye.
Clear Labs Creatine iranga inyongera ya HMB (izwi kandi nka beta-hydroxy-beta-methylbutyrate).Ni metabolite yumunyururu wamashami amino acide leucine, ishobora gufasha kwirinda imitsi.Iyo uhujwe na creine, HMB irashobora gufasha kongera imbaraga nubunini kuruta ibiyigize wenyine.
Ibiri muri piperine, ubwoko bwa pepper yumukara, bifasha umubiri kwinjiza creine na HMB, bityo bikagabanya imyanda.Iza kandi muburyohe burindwi, birashoboka rero ko uzabona imwe ukunda.Hariho kandi uburyohe butemewe niba ushaka kubongeramo ibindi byongeweho cyangwa kubivanga mubinyobwa biryoshye.
Ihuriro rya creine na HMB rishobora kuba ingirakamaro cyane mu gufasha abakinnyi kwiyongera no gukomeza imitsi.Byongeye kandi, urusenda rwirabura rushobora kongera ubushobozi bwumubiri bwo gukuramo ibyo bintu.
Niba ushaka beta alanine nziza kandi ntakindi, Swolverine Carnosyn beta alanine irimo garama 5 za solide kuri buri serivisi.Byongeye kandi, buri kintu kirimo ibintu 100.
Beta-alanine irashobora kuba izwi cyane mu gutera uburibwe mu mubiri nyuma yo kuyifata, ariko ingaruka za beta-alanine zishobora gukura kumitsi no kunoza imikorere yubwenge nimpamvu nyayo yo kuyongera kubyo wongeyeho.Swolverine ya beta-alanine yinyongera irimo mg 5.000 mg izagufasha gukora reps yinyongera no kubaka imitsi myinshi.Kandi, ukurikije isuzuma ryabakiriya, ibicuruzwa bitangira gukora vuba.
Iyi beta alanine yo muri Swolverine irimo 5000 mg ya CarnoSyn beta alanine, ishobora guteza imbere imitsi kuko beta alanine yasanze ifite inyungu nyinshi zamahugurwa, harimo no kunoza imitekerereze myiza mugihe cy'imyitozo itoroshye, ubwenge no kwihanganira imitekerereze..Ubundi bushakashatsi bwerekanye ko beta-alanine itezimbere imyitozo kandi ishobora kuganisha ku kurenza urugero no guhuza imbaraga.(8)
Igituma iyi beta alanine itandukanye nuko mubyukuri ari CarnoSyn beta alanine, ibikoresho byihariye kandi beta alanine yonyine yemewe na FDA nkumutekano iyo ikoreshejwe kumupanga.Igiciro cya 0,91 kumafaranga kuri buri serivisi, CarnoSyn Beta Alanine ya Swolverine nuruvange rutameze neza rushobora kongerwaho byoroshye mubinyobwa byose byabanjirije imyitozo cyangwa hagati yimyitozo ngororamubiri kugirango byongere imbaraga.
Swolverine yakoze beta-alanine yoroshye kandi ikora neza, beta-alanine yonyine yemejwe na FDA.Ubu buryo bworoshye ariko bwo hejuru-bwiza nibyiza kubashaka kongera ubukana bwo mumutwe no kongera imyitozo yabo kurushaho kugirango bongere amahirwe yo kubaka imitsi.
Iyi betaine anhydrous ntabwo irimo ibintu byongewemo ibintu byiza, amabara yubukorikori, cyangwa imiti igabanya ubukana.Buri kintu kirimo ibintu 330 byose hamwe kandi bigura amafaranga atarenze icumi.
Iyi Clear Labs yuzuye betaine irimo mg 1.500 ya betaine kuri buri serivisi, birashobora kuzamura imikorere yawe muri siporo.
TL Betaine Inzira ya Anhydrous igizwe na betaine gusa.Ariko kubashaka kunoza imyitozo yabo, iki kintu ni ngombwa-kugira.Iyi nyongera irashobora kunoza umubiri wawe, ingano yimitsi, imikorere, nimbaraga.(makumyabiri na batatu)
Iyi nyongera ntabwo iryoshye kandi ntigomba gufatwa wenyine.Ariko urashobora kubihuza nibindi byongeweho mbere yimyitozo ngororangingo cyangwa ibiyigize.Byongeye, igiciro kirumvikana, hamwe na buri kugurisha kugurisha munsi yamafaranga icumi.330 kugaburira kuri buri barrale, bihagije kubikwa igihe kirekire.
Amashami y'amashami aminide acide afite inyungu zimwe: Zishobora kugufasha gukira vuba kurwara imitsi yatinze gutangira (DOMS), hamwe numuti ukomeye wa 4.500 mg BCAA uhujwe na Onnit's Power Blend ™ bishobora kuba aribyo ukeneye mumitsi yawe.uburebure.(10)
Yashizweho kugirango azamure imikorere no gukira, formula ikubiyemo ibintu bitatu bikomeye bivanze, imwe murimwe yibasira BCAAs.Uruvange rwa BCAA rurimo mg 4.500 ya BCAA, glutamine na beta-alanine, zishobora gufasha kunoza imikorere muri siporo, ndetse no gukira no kwihangana mugihe kirekire.(10) (11)
Mugihe ushobora kunywa iyi nyongera mbere cyangwa nyuma yimyitozo yawe, abasesengura benshi banyuzwe bahitamo kuyinywa nyuma yimyitozo yabo kuko idafite ibitera imbaraga.Umuguzi umwe yaranditse ati: "Nahisemo ibi kubera ko nashakaga ikintu kitarimo cafeyine kugira ngo amazi kandi yuzuzwe."Ati: "Rwose numvise meze neza umunsi ukurikira imyitozo."
Ibyingenzi byingenzi muguhuza inkunga ni resveratrol, ishobora kandi kugufasha mugihe cyimyitozo ikaze kandi ikora nka antioxydeant.Izi mbaraga zirimo aside D-aspartic, ibivamo birebire bya jack, hamwe na nettle, byose bishobora kuzamura urugero rwa testosterone no guteza imbere imitsi.(makumyabiri n'umwe)
Onnit Yuzuye Imbaraga + Imikorere ikubiyemo igipimo kinini cyumunyururu wamashami aminide acide, glutamine na beta-alanine, bishobora gufasha kugabanya umunaniro wimitsi mugihe imyitozo.(10) Byongeye, bizagufasha gukira vuba nyuma yimyitozo itoroshye.Ibindi bivanga bitanga inkunga ya testosterone hamwe na antioxydants kugirango yuzuze ibicuruzwa.
Iyi poroteyine yibihingwa ikozwe muri pea isolate, proteine ​​ya pome, proteine ​​yimbuto yimbuto, sasha inchi na quinoa.Nibindi bike cyane mubinure na karubone, hamwe na garama 0,5 na garama 7.