Vanhu vazhinji vanotendeukira kune zvekuwedzera kuti vawane zvakanyanya kubva mukushanda kwavo, izvo zvinogona kubatsira kuwedzera simba rako kubuda mujimu kuitira kuti iwe uwane simba nekukurumidza uye kuvaka mhasuru yakawanda.Zvechokwadi, nzira iyi inonyanya kujeka.Pane zvinhu zvakawanda zvinopinda mukuvaka tsandanyama, asi kuwedzera ma supplements kubasa rako rakaoma (uye chikafu) chinogona kubatsira.
Mushure mekusefa matani ezvekuwedzera, kudzidza kuti anotsigira sei kukura kwemhasuru, uye nekuzviyedza isu pachedu, timu yedu yeBarbend nyanzvi nevaedzi vakasarudza zvigadzirwa zvakanakisa.Kunyangwe iwe uri kutsvaga kukwidziridza kushanda kwako nesimba mujimu, kuvandudza kutenderera kwako kuti uvandudze kuita kwako uremu, kana kuwedzera kutsungirira kwepfungwa, izvi zvekuwedzera zvakagadzirirwa kukubatsira iwe kuwana yakanyanya kukura tsandanyama.Heano kutenderera kweakanakisa tsandanyama kukura ekuwedzera ayo anogona kunge asipo kubva pakudya kwako kwemazuva ese.
Join Nick Chirungu sezvaanoongorora zvatasarudza zveakanakisa ekuvaka mhasuru anowedzera pamusika muna 2023.
Pane zvinhu zvakawanda zvekufunga kana uchisarudza iyo yekuwedzera iyo inonyatsoenderana neyako tsandanyama kukura zvinangwa.Takatarisa zvinhu zvina zvakakosha-rudzi rwekuwedzera, mutengo, tsvagiridzo, uye dosi-kuti tive nechokwadi chekuti runyorwa rwunozadzisa zvaunoda.Mushure mekuongorora 12 yezvokudya zvakanakisisa zvekukura kwemisumbu, takasarudza zvakanakisisa.
Taida kuisa pamwechete rondedzero yaizogutsa zvido zveavo vari kuedza kusimudzira kukura kwemhasuru, asi pane zvinhu zvakawanda zvekufunga nezvazvo.Chekutanga, taida kuve nechokwadi chekuti pane zvingasarudzwa zve pre-, yepakati- uye post-workout supplementation kuitira kuti vatengi vese vawane chigadzirwa chinoenderana nerejimendi yavo yekuwedzera.Tinotarisa zvinangwa zvakasiyana-siyana sekutarisa kwepfungwa, kupora, kuyerera kweropa uye zvechokwadi kukura kwemhasuru.Isu takaedza ese ari maviri ekuwedzera anobatsira iwe kuzadzisa zvibodzwa zvakati, pamwe nemusanganiswa wakakura unogona kusanganisira zvakasiyana-siyana zvekuwedzera kukubatsira kuvaka tsandanyama.
Isu takafungawo kuti chinyorwa ichi chaizofadza vanhu vazhinji.Takapedza nguva yakawanda tichifunga nezvevanofarira zvekugwinya, vatambi, vanovaka muviri, uye vanhu vachangotanga kusimudza masimbi kuti vaone kuti pane chimwe chinhu kune wese munhu ari pachirongwa ichi.
Zvichienderana nemhando yekuwedzera yaunosarudza, mitengo ichasiyana.Kazhinji, zvigadzirwa zvine zvimwe zvinongedzo zvinodhura zvakanyanya, nepo zvigadzirwa zvine chinhu chimwe chete zvakachipa.Isu tinonzwisisa kuti havasi vese vane bhajeti rakafanana, ndosaka takaisa akasiyana emitengo mune ino runyorwa.Asi usazvinetse, isu tinofunga kunyangwe mutengo wepamusoro watakaisa pane iyi runyorwa wakakodzera.
Tsvagiridzo chinhu chakakosha pakusarudza yakanakisa yekuwedzera.Isu tinotenda kuti zvakaongororwa uye zvine humbowo zvichemo zvinokodzera nzvimbo yepamusoro pane yedu runyorwa.Chese chinowedzera, chinongedzo uye kuda mune izvi zvigadzirwa zvinotsigirwa netsvagurudzo uye zvidzidzo kubva kuchikwata chedu cheBarBend nyanzvi.Isu tinotenda mukutendeseka kwezvigadzirwa zvedu uye tinoda kuve nechokwadi chekuti tsvakiridzo inoenderana nezvinorehwa zvese zvakaitwa maererano neizvi zvinowedzera.
Takatora nguva yekutsvagisa zvigadzirwa zvakasiyana muchikamu chega chega uye takanyatsosarudza izvo zvatinofunga kuti zvinonyanya kukurudzira kukura kwemhasuru.Kunyangwe chiri chigadzirwa chinokurudzira kupora nekukurumidza uye chinokubatsira kuti udzoke pakakwirira kuita mujimu nekukurumidza, kana yekuwedzera inobatsira muviri wako kushandisa makabhohaidhiretsi sehuni panzvimbo yekupwanya mhasuru tishu, takafukidza imwe neimwe yadzo zvakadzama.
Tsvagiridzo chikamu chakakosha chemaitiro edu ekuita sarudzo, asi zvinofambirana nekuyedzwa kwemunhu.Kana chigadzirwa chacho chichinyanya kuvava kana kusanyungudika zvakanaka, chinogona kunge chisingakodzeri mari yacho.Asi ungaziva sei kusvikira waedza?Saka, kuti chikwama chako chirambe chichifara, takaedza akawanda ezvigadzirwa uye tikazvishandisa mumadosi akatemerwa.Kuburikidza nekuedza nekukanganisa, takadzikisa zvigadzirwa zvatinonyanya kuda isu pachedu uye zvatinofunga kuti zvichafadza vanhu vazhinji.
Isu tinotenda mune zvigadzirwa zvatinotsigira uye tinotora nguva yekutsvaga iyo chaiyo dosi yekuwedzera yega yega.Isu tinoedza kuenzanisa madhasi ekiriniki echinhu chimwe nechimwe kuti zviite zvinobudirira sezvinobvira.Sezvakataurwa mune kumwe kuunganidzwa, kusanganiswa kwevaridzi zvakare inzira yakajairika yekuwedzera zvinongedzo kune zvinowedzera.
Kana yekuwedzera iine musanganiswa wevaridzi, isu tinogara tichicherechedza izvi nekuti zvinoreva kuti huwandu chaihwo hwechinhu chimwe nechimwe mumusanganiswa hauzoburitswa.Kana isu tikasarudza musanganiswa wevaridzi, imhaka yekuti isu tinokoshesa kuvimbika kweiyo ingredient rondedzero uye zvekuwedzera, kwete dosi chete.
Pre-Workout supplements inogona kunge iri chombo chako chakavanzika chekutonga kuita kwako usati watombosvika kubhawa-vanogona kukubatsira kuti urambe wakatarisa, kukupa simba rekusimudzira, uye kukurudzira pombi yakavimbika.Seti iyi ine huwandu hwakawanda hwezvimwe zvinogona kuvaka tsandanyama, se beta-alanine uye citrulline, pamwe nehuwandu hune mwero hwezvimwe zvinongedzo.Ndosaka timu yedu ichifanira kuita chinhu chekutanga ichi isati yadzidziswa.
BULK chigadzirwa chisati chaitwa chine 13 inoshanda zvinongedzo, pamwe neB mavhitaminzi esimba uye maelectrolyte e hydration.Chimwe chezvinhu zvakakosha ndeye 4,000 mg dose ye beta-alanine, iyo inogona kubatsira kuvandudza musimba kutsungirira uye kunonoka kuneta, zvichiita kuti ugare mujimu kwenguva refu.(1) Uchawanawo zvinhu zvinogona kutsigira kuyerera kweropa, zvakadai se citrulline (8,000 mg) uye betaine (2,500 mg).Kutora necitrulline kunogona kukubatsira kupora nekukurumidza uye kuderedza kurwadza kwepashure pekurovedza muviri kuti ugone kudzoka kugym nekukurumidza.(2)
Paunenge uri mujimu, ungangoda kutarisa uye kutarisisa simba rako pakuvaka tsandanyama.BULK zvakare ine 300 mg yealpha-GPC, 200 mg ye theanine, uye 1,300 mg yetaurine, iyo ine mukana wekuwedzera kutarisisa kwako, chinhu icho vaedzi vedu vakanyatsoona.Pakupedzisira, vakafarira 180 milligrams ye caffeine, iyo yavakati yakakwana kuti varambe vakatarisa asi kwete zvakakwana kuti vanzwe groggy mushure mekushanda kwavo.Vanogutsikana vanoongorora vanobvumirana."Transparent Labs ndiyo yega pre-Workout yekuwedzera yandinoshandisa nekuti inoita kuti basa riitwe uye inopa pombi hombe, simba rinoramba riripo, uye hapana kupera kwekuita basa," mumwe shopper akanyora.
Chigadzirwa chacho chinouya mumhando nomwe dzakasiyana dzemuchero, senge sitiroberi kiwi, tropical punch, uye peach mango, asi vaedzi vedu vakanyanya kufarira iyo blueberry.“Zvakaoma kutsanangura kuravira kunoita blueberries, asi ndizvo zvazvinonaka,” akadaro."Kwete kutapira, izvo zvakanaka."
Clear Labs Bulk yakazadzwa neyakaiswa-dosed zvisungo zve pre-Workout formula yakagadzirirwa kuvaka tsandanyama.Haisi chete ine caffeine yesimba, asi inewo zvimwe zvinoshandiswa zvinogona kuvandudza kuyerera kweropa, kuisa pfungwa, kupora uye hydration.
Ne 8 zvakasiyana-siyana zvinonaka uye 28 magiramu e whey protein kubva kuhomoni-isina, mhou dzakadyiswa uswa, Clear Labs Whey Protein Isolate inzira yakanaka yekuzadzisa zvinangwa zvako.
Mapuroteni akawanda ehupfu pamusika ane mafirita, ekutapira ekugadzira, uye zvinwiwa izvo zvinoita zvishoma kukubatsira iwe kuwedzera kukura kwemhasuru.Transparent Labs yakagadzira whey isolate inoisa pamberi peprotein uye inobvisa marara ekugadzira.
Yakajeka Labs Whey Protein Isolate Powder ine 28 magiramu eprotein pakushumira, zvichiita kuti ive imwe yepamusoro-soro mapuroteni pamusika.Nekuti poda iyi ndeye whey isolate, ine macarbs mashoma nemafuta pane whey concentrate, saka iwe unowana yakasimba dosi yemhando yepamusoro yeprotein isina kana zvimwe zvinongedzo.Iyo whey formula inoshandisa 100% yakadyiswa uswa, mombe dzisina mahormone uye haina zvekugadzira zvinotapira, mavara echikafu, gluten kana kuchengetedza.
Iyi protein poda ine imwe yezvakanakisa zvinonaka uye inouya mune gumi neimwe zvinonaka zvinonaka, zvimwe zvacho zvisinganzwisisike pane zvakajairika chokoreti nevanilla.Kubva pane zvakaitika pachedu, vaedzi vedu vakanyatsofarira Cinnamon French Toast uye Oatmeal Chocolate Chip Cookies, asi kana uchida kubika kana kubika neprotein poda kana kuwedzera mapuroteni kufivha yako yemangwanani kana smoothie, zvisarudzo zvisingafadzi zvinowanikwawo.Mazhinji emazana emazana mashanu-nyeredzi wongororo zvakare anoda kuti chigadzirwa ichi chiri nyore sei kusanganisa, uye muongorori wedu akatoona kuti solubility "hapana dambudziko."
Haasi ese maprotein ekuwedzera akagadzirwa akaenzana, uye ichi chekuwedzera ndicho chikuru chekuwedzera tsandanyama nekuda kwehuwandu hweprotein, zvese-zvakasikwa zvinonaka, uye zvinonaka zvisere.
Swolverine's vegan POST post-Workout poda ine pea protein, makabhohaidhiretsi, kokonati mvura uye Himalayan gungwa munyu kuti ikubatsire kupora mushure mekurovedza muviri kwakanyanya.
Post-workout refueling chikamu chakakosha chemaitiro ekudzoreredza, zvichikutendera kuti udzoke nekukurumidza uye kuvakazve tsandanyama dzako mushure mekuita basa rakaoma.Uyezve, iyo pea protein uye electrolytes mune iyi fomula inogona kubatsira nekupora uye hydration.
Yakanakisa post-Workout yekuwedzera mhasuru, iyi vegan formula ine 8 magiramu epea protein isolate uye 500 mg yekokonati mvura kuti ikubatsire kupora uye recharge mushure mekushanda kwako kwakanyanya.Pamusoro pezvo, 500 mg yebromelain inogona kubatsira kumhanyisa metabolism yemapuroteni nemacarbohydrates kuitira kuti muviri wako ugone kuashandisa kuvaka tsandanyama.
POST carbohydrates anonyanya kuuya muchimiro chemichero yakaita sepomegranate, papaya nepineapple.Mukuwedzera kune chibereko che antioxidant uye anti-inflammatory properties, papaya ine enzyme papain, iyo inogonawo kubatsira muprotein digestion.
Iyi post-Workout yekuwedzera ine vegan zvinongedzo senge pea protein uye michero inotorwa kuti ikubatsire kuvaka uye kuchengetedza mhasuru.Mvura yeCoconut uye munyu wegungwa reHimalayan inozadza ma electrolyte aunorasikirwa panguva yekurovedza muviri, nepo musanganiswa we enzyme unobatsira kugaya mapuroteni, ayo anobatsira kuvaka tsandanyama.
"Ichi ndicho chimwe chezvandinofarira mushure mekushanda kwekuwedzera. Ndinonzwa sokuti muviri wangu uri kutora zvinhu zvakachena, zvinonaka, zvine utano, "anonyora kudaro mumwe muongorori anofara."Ichi ndicho chinofanira-chine chekuwedzera mukudya kwako."
Iyi yepamusoro-yakatemerwa creatine yekuwedzera kubva kuTransparent Labs ine HMB, iyo inogona kuwedzera simba nekudzivirira mhasuru zvirinani pane imwe yekuwedzera yega.Ichi chigadzirwa chemhando yepamusoro chinowanikwa chisina kunaka kana mumhando dzakasiyana siyana.
Creatine inouya nenzira dzakawanda, asi makumi emakore ekutsvakurudza kwakaratidza kuti creatine monohydrate inogona kubudirira kukurudzira kukura kwemhasuru uye simba.Iyo zvakare ndiyo yakanyanya hupfumi mhando ye creatine pamusika.(3) Makambani mazhinji anoedza kugadzira creatine monohydrate supplements, asi zvichibva pakuyedzwa kwedu, iyi ndiyo yedu yatinofarira kana zvasvika pakukura kwemhasuru.
Chigadzirwa chedu chepamusoro chekugadzira chine pamusoro pe1,500 shanu-nyeredzi wongororo, saka zvine njodzi kutaura kuti vatengi vanodawo iyi creatine."Creatine HMB chigadzirwa chakavimbika," akanyora kudaro mumwe muongorori."Kuravira kwakanaka uye unogona kuravira mutsauko pakati pekutora chigadzirwa nekusachitora. Ndingachikurudzira."
Mushure mekuedza creatine, vaedzi vedu vakaona kuti inoda kunyungudika zvishoma, saka ungangoda kuisanganisa mu smoothies kana kushandisa electric blender.Zvakare, black cherry inonaka zvishoma.Iri harisi iro dambudziko, asi kana iwe uchida hupfumi, hushingi hwekunaka, ungangoda kusarudza imwe flavour.
Clear Labs Creatine inoratidzira kuwedzera kweHMB (inozivikanwawo se beta-hydroxy-beta-methylbutyrate).Iyo metabolite yebranched chain amino acid leucine, iyo inogona kubatsira kudzivirira kuparara kwemhasuru.Kana yakasanganiswa ne creatine, HMB inogona kubatsira kuwedzera simba uye saizi kupfuura chero chinhu chega.
Izvo zviri mupiperine, rudzi rwepirepi nhema inobvisa, inobatsira muviri kutora creatine neHMB, nekudaro ichidzikisa tsvina.Inouyawo mune zvinomwe zvinonaka, saka iwe unogona kuwana yaunoda.Kune zvakare sarudzo dzisina kunaka kana iwe uchida kuwedzera kune mamwe ma supplements kana kusanganisa iwo muchinwiwa chinonaka.
Iko kusanganiswa kwe creatine uye HMB inogona kunyanya kushanda mukubatsira vatambi kuwedzera uye kuchengetedza tsandanyama.Pamusoro pezvo, mhiripiri nhema inogona kuvandudza kugona kwemuviri kutora zvinhu izvi.
Kana iwe uchida pure beta alanine uye hapana chimwe chinhu, Swolverine Carnosyn beta alanine ine magiramu mashanu ezvakaoma pakudya.Pamusoro pezvo, mudziyo wega wega unotakura kusvika ku100 servings.
Beta-alanine inogona kunyanya kuzivikanwa nekukonzera kunzwa kwekunzwa mumuviri mushure mekuitora, asi beta-alanine inogona kuitika pakukura kwemhasuru uye nekuvandudza kugona kwekuziva ndicho chikonzero chaicho chekuwedzera kune yako yekuwedzera.Swolverine's beta-alanine supplement ine whopping 5,000 mg dose iyo ichakubatsira iwe kuita mamwe mareps uye kuvaka mamwe mamhasuru mashoma.Uye, maererano nekuongorora kwevatengi, chigadzirwa chinotanga kuita nekukurumidza.
Iyi beta alanine kubva kuSwolverine ine 5000 mg yeCarnoSyn beta alanine, iyo inogona kukurudzira kukura kwemhasuru sezvo beta alanine yakawanikwa iine mabhenefiti akawanda ekudzidzisa, kusanganisira kuvandudzwa kwehutano hwepfungwa panguva yekushanda kwakaoma, kuziva uye kusimba kwepfungwa.(1) Kuwedzera kusimba kwepfungwa kunobvumira muviri kukunda miganho yepfungwa yatinoisa uye kudzidzisa zvakanyanya, izvo zvinogona kubatsira kukwirisa tsandanyama kukura.Imwe ongororo yakawana kuti beta-alanine inovandudza kudzidzira kuita uye inogona kutungamira mukuremerwa kukuru uye kugadzirisa simba.(8)
Chii chinoita kuti beta alanine iyi ive yakasiyana ndeyekuti CarnoSyn beta alanine chaiyo, chinhu chemuridzi uye beta alanine chete inocherechedzwa neFDA seyakachengetedzeka kana ichishandiswa pazviyero zvinokurudzirwa.Inotengeswa pa 0.91 cents per service, Swolverine's CarnoSyn Beta Alanine musanganiswa usina kunaka unogona kuwedzerwa nyore kune chero pre-workout kana yepakati-workout chinwiwa kuti uwedzere simba.
Swolverine yakagadzira iri nyore uye inoshanda beta-alanine, iyo chete beta-alanine yakabvumidzwa neFDA.Iyi yakapfava asi yepamusoro-notch sarudzo yakanakira avo vanoda kuwedzera kusimba kwavo kwepfungwa uye kusimbisa mashandiro avo zvakanyanya kuwedzera mikana yavo yekuvaka tsandanyama.
Betaine anhydrous iyi haina zvimwe zvinotapira, mavara ekugadzira, kana mapreservatives.Chigaba chega chega chinotakura zvikamu mazana matatu nemakumi matatu uye chinodhura chiri pasi pemasendi gumi chimwe nechimwe.
Iyi Yakajeka Labs betaine yekuwedzera ine 1,500 mg ye betaine pasevhisi, inogona kuwedzera kuita kwako mujimu.
TL Betaine Anhydrous formula ine betaine chete.Asi kune avo vanoda kuvandudza mashandiro avo, chinhu ichi chinofanirwa kuve nacho.Ichi chekuwedzera chinogona kuvandudza chimiro chemuviri wako, saizi yemhasuru, kuita, uye simba.(makumi maviri nenhatu)
Ichi chekuwedzera hachina kunaka uye hachifanirwe kutorwa chega.Asi iwe unogona kuzvisanganisa nemamwe pre-Workout supplements kana ma ingredients.Uyezve, mutengo unonzwisisika, nesevhisi yega yega inotengesa isingasviki masendi gumi.330 servings padhiramu, inokwana kuchengetedza kwenguva refu.
Branched-chain amino acids ane zvimwe zvingangobatsira: Anogona kukubatsira kupora nekukurumidza kubva pakunonoka-kutanga mhasuru kurwadza (DOMS), uye dosi yakasimba ye4,500 mg BCAA yakasanganiswa neOnnit's Power Blend™ inogona kunge iri iyo yaunoda kune tsandanyama dzako.urefu.(10)
Yakagadzirirwa kukwidziridza kuita uye kudzoreredza, iyo fomula inosanganisira matatu ane simba musanganiswa, imwe yacho yakanangana neBCAAs.BCAA Blend ine 4,500 mg musanganiswa weBCAA, glutamine uye beta-alanine, iyo inogona kubatsira kuvandudza kushanda mujimu, pamwe nekupora uye kutsungirira panguva yekushanda kwenguva refu.(10)(11)
Nepo iwe uchigona kunwa chekuwedzera ichi usati kana mushure mekurovedza muviri kwako, vazhinji vanoongorora vanogutsikana vanosarudza kuinwa mushure mekuita kwavo kurovedza muviri nekuti haina zvinokurudzira."Ndakasarudza izvi nekuti ndaida chimwe chinhu chine caffeine-isina hydration uye inogona kuzadzazve," mumwe shopper akanyora."Chokwadi ndakanzwa zviri nani zuva rakatevera mushure mekudzidziswa."
Chinhu chikuru chiri mumusanganiswa wetsigiro ndeye resveratrol, iyo inogona zvakare kukubatsira iwe panguva yakaoma yekurovedza muviri uye kuita se antioxidant.Musanganiswa wesimba uyu une D-aspartic acid, refu jack extract, uye nettle, izvo zvese zvinogona kuwedzera mazinga e testosterone uye kukurudzira kukura kwemhasuru.(makumi maviri nerimwe)
Onnit Total Strength + Performance ine dhamu yakakosha yebranched chain amino acids, glutamine uye beta-alanine, iyo inogona kubatsira kuderedza kuneta kwetsandanyama panguva yekurovedza muviri.(10) Uyezve, ichakubatsira iwe kupora nekukurumidza mushure mekuita basa rakaoma.Zvimwe zvinosanganiswa zvinopa zvingangoita testosterone tsigiro uye antioxidants kuzadzisa chigadzirwa.
Iyi puroteni yechirimwa inogadzirwa kubva pea isolate, hemp protein, pumpkin mhodzi protein, sasha inchi uye quinoa.Iyo zvakare yakaderera mumafuta uye makabhohaidhiretsi, ingori 0.5 magiramu uye 7 magiramu zvichiteerana.