Abantu abaninzi baphendukela kwizongezelelo ukuze bafumane okuninzi ekusebenzeni kwabo, okunokukunceda ukwandisa amandla akho kwindawo yokuzivocavoca ukuze ufumane amandla ngokukhawuleza kwaye wakhe izihlunu ezininzi.Kakade ke, le nkqubo inobuqili ngakumbi.Kukho izinto ezininzi eziya ekwakheni ubunzima bemisipha, kodwa ukongeza izongezo kumsebenzi wakho onzima (kunye nesondlo) kunokuba luncedo.
Emva kokuhluza iitoni zezongezelelo, ukufunda ukuba zikuxhasa njani ukukhula kwezihlunu, kwaye sizivavanye ngokwethu, iqela lethu leengcali kunye nabavavanyi beBarbend bakhethe ezona mveliso zibalaseleyo.Nokuba ujonge ukwandisa umsebenzi wakho onzima kwindawo yokuzivocavoca, ukuphucula ukujikeleza kwakho ukuphucula ukusebenza kwakho kobunzima, okanye ukonyusa unyamezelo lwengqondo, ezi zongezelelo ziyilelwe ukukunceda ukuba ufezekise ukukhula kwezihlunu.Nalu uluhlu lwezona zongezo zokukhula kwezihlunu ezinokuthi zingabikho kukutya kwakho kwemihla ngemihla.
Joyina u-Nick IsiNgesi njengoko ephonononga ukhetho lwethu lwezona zongezo zokwenza izihlunu ezifika kwintengiso ngo-2023.
Kukho izinto ezininzi ekufuneka uziqwalasele xa ukhetha isongezelelo esiya kulungelana neenjongo zakho zokukhula kwezihlunu.Sijonge izinto ezine ezibalulekileyo-uhlobo lokongezelela, ixabiso, uphando, kunye nedosi-ukuqinisekisa ukuba olu luhlu luhlangabezana neemfuno zakho.Emva kokuphonononga ukutya okulungileyo kwe-12 ekukhuleni kwemisipha, sikhethe ezona zilungileyo.
Sasifuna ukudibanisa uluhlu oluya kukwanelisa iimfuno zabo bazama ukukhuthaza ukukhula kwemisipha, kodwa kukho izinto ezininzi ekufuneka ziqwalaselwe.Okokuqala, sifuna ukuqiniseka ukuba kukho iinketho zokuncedisa kwangaphambili, phakathi kunye nasemva kokusebenza ukuze bonke abathengi bafumane imveliso ehambelana nerejimeni yabo yokuncedisa.Sijonga iinjongo ezahlukeneyo ezifana nokugxila kwengqondo, ukubuyiswa, ukuhamba kwegazi kunye nokukhula kwemisipha.Sivavanye zozibini izongezo ezikunceda ukuba ufezekise iinjongo ezithile, kunye nomxube omkhulu onokuthi ubandakanye iintlobo ezahlukeneyo zezongezo ukukunceda ukuba wakhe izihlunu.
Siphinde sacinga ukuba olu luhlu luya kubhenela abantu abaninzi.Sichithe ixesha elininzi sicinga malunga nabathandi bokuqina komzimba, iimbaleki, abakhi bomzimba, kunye nabantu abasaqalayo ukuphakamisa iintsimbi ukuqinisekisa ukuba kukho into yakhe wonke umntu kolu luhlu.
Ngokuxhomekeke kuhlobo lwezongezo ozikhethayo, amaxabiso aya kwahluka.Ngokuqhelekileyo, iimveliso ezinezithako ezininzi zibiza ngaphezulu, ngelixa iimveliso ezinezithako esinye zingabizi.Siyaqonda ukuba ayinguye wonke umntu onohlahlo lwabiwo-mali olufanayo, yiyo loo nto sifake amaxabiso ahlukeneyo kolu luhlu.Kodwa ungakhathazeki, sicinga ukuba nelona xabiso liphezulu esilifakile kolu luhlu lifanelekile.
Uphando luyinto ebalulekileyo xa ukhetha isongezelelo esihle.Sikholelwa ukuba amabango aphandwe kakuhle nangqiniweyo afanele ukuba kwindawo ephezulu kuluhlu lwethu.Zonke izongezo, isithako kunye nebango kwezi mveliso zixhaswa luphando kunye nezifundo ezivela kwiqela lethu leengcali zeBarBend.Sikholelwa kwimfezeko yeemveliso zethu kwaye sifuna ukuqinisekisa ukuba uphando luhambelana nawo onke amabango enziweyo malunga nezi zongezo.
Sithathe ixesha lokuphanda iimveliso ezahlukeneyo kwicandelo ngalinye kwaye sikhethe ngokucophelela ezo sicinga ukuba zinokukhuthaza ukukhula kwemisipha.Nokuba yimveliso ekhuthaza ukuchacha ngokukhawuleza kwaye iya kukunceda ubuyele kwincopho yokusebenza kwindawo yokuzivocavoca ngokukhawuleza, okanye isongezelelo esinceda umzimba wakho ukuba usebenzise iicarbohydrates njengamafutha endaweni yokophula izihlunu zemisipha, sizigubungele nganye yazo ngokweenkcukacha.
Uphando luyinxalenye ebalulekileyo yenkqubo yethu yokwenza izigqibo, kodwa luhamba kunye novavanyo lomntu.Ukuba imveliso incasa ikrakra kakhulu okanye ayinyibiliki kakuhle, isenokungayifanelanga imali.Kodwa unokwazi njani de uzame?Ke, ukugcina isipaji sakho sonwabile, siye savavanya uninzi lweemveliso kwaye sazisebenzisa kwiidosi ezimiselweyo.Ngokuzama nangempazamo, siye sacutha iimveliso esizithanda kakhulu kwaye esicinga ukuba ziya kutsala umdla kubantu abaninzi.
Sikholelwa kwiimveliso esizixhasayo kwaye sithatha ixesha lokufumana idosi echanekileyo yokongeza nganye.Sizama ukuthelekisa iidosi zeklinikhi zesithako ngasinye ukuze siyenze isebenze kangangoko.Njengoko kuphawuliwe kwezinye iindibaniselwano, imixube yobunini ikwayindlela eqhelekileyo yokongeza izithako kwizongezelelo.
Ukuba isongezelelo sinomxube wobunikazi, sihlala siqaphela oku kuba kuthetha ukuba inani elichanekileyo lesithako ngasinye kumxube aliyi kutyhilwa.Xa sikhetha umxube wobunikazi, kungenxa yokuba sixabisa ingqibelelo yoluhlu lwezithako kunye nezongezo, hayi nje idosi.
Izongezelelo zangaphambi kokuzilolonga zinokuba sisixhobo sakho esiyimfihlo sokulawula ukusebenza kwakho phambi kokuba ufike kwindawo yokutyela-zinokukunceda uhlale ugxile, zikunike ukomelela kwamandla, kwaye zikhuthaze impompo ethembekileyo.Le seti iqulethe izixa eziphezulu zezinye izithako ezinokubakho zokwakha izihlunu, ezifana ne-beta-alanine kunye ne-citrulline, kunye nezixa eziphakathi kwezinye izithako.Yiyo loo nto iqela lethu kufuneka lenze oku kuqala phambi koqeqesho.
I-BULK yimveliso yangaphambi kokuzilolonga equkethe izithako ezisebenzayo ze-13, kunye neevithamini ze-B zamandla kunye ne-electrolytes ye-hydration.Esinye sezithako eziphambili ngumthamo we-4,000 mg we-beta-alanine, enokunceda ukuphucula ukunyamezela kwemisipha kunye nokukhathala okucothayo, okukuvumela ukuba uhlale kwindawo yokuzivocavoca ixesha elide.(1) Kwakhona uya kufumana izithako ezinokuxhasa ukuhamba kwegazi, njenge-citrulline (8,000 mg) kunye ne-betaine (2,500 mg).Ukudosa ngecitrulline kunokukunceda ukuba uchache ngokukhawuleza kwaye unciphise ukuba buhlungu kwasemva kokuzilolonga ukuze ubuyele ejimini ngokukhawuleza.(2)
Xa ukwijim, mhlawumbi ufuna ukugxila kwaye ugxininise amandla akho ekwakheni izihlunu.I-BULK iphinde iqulethe i-300 mg ye-alpha-GPC, i-200 mg ye-theanine, kunye ne-1,300 mg ye-taurine, ekwazi ukunyusa ugxininiso lwakho, into eyenziwa ngabahloli bethu ngokuqinisekileyo.Ekugqibeleni, bathanda i-180 milligrams ye-caffeine, abathi yanele ukuba bahlale begxininise kodwa akwanelanga ukubenza bazive be-groggy emva kokusebenza kwabo.Abahlaziyi abonelisekileyo bayavuma."IiLebhu eziNgaphandle zezona zongezo zangaphambi kokuzilolonga endizisebenzisayo kuba ziwenza wenziwe umsebenzi kwaye zibonelela ngempompo enkulu, amandla azinzileyo, kwaye akukho kutshiswa emva kokuzilolonga," utshilo omnye umthengi.
Imveliso iza kwiincasa ezisixhenxe ezahlukeneyo zeziqhamo, ezifana ne-strawberry kiwi, i-tropical punch, kunye nemango yepesika, kodwa abavavanyi bethu bayithande kakhulu iblueberry.“Kunzima ukuchaza ukuba iblueberries incasa njani, kodwa yiloo nto incasa ngayo,” utshilo."Ayimnandi kakhulu, ilungile."
I-Labs ecacileyo yoBuninzi igcwele izithako ezinedosi efanelekileyo yefomula yangaphambi kokuzilolonga eyilelwe ukwakha ubunzima bezihlunu.Ayinayo nje i-caffeine yamandla, kodwa iqulethe nezinye izithako ezinokuphucula ukuhamba kwegazi, ukugxininiswa, ukubuyiswa kunye ne-hydration.
Ngama-flavour ahlukeneyo angama-8 kunye ne-28 grams yeprotheyini ye-whey evela kwi-hormone-free, iinkomo ezinotshani, i-Clear Labs Whey Protein Isolate yindlela efanelekileyo yokufezekisa iinjongo zakho.
Iiprotheyini ezininzi zomgubo kwimarike zinezihluzi, izimuncumuncu ezenziweyo, kunye nezithako ezenza kancinci ukukunceda ukuba ukhulise ukukhula kwezihlunu.IiLebhu eziNgaphandle zenze i-whey isolate ebeka phambili iiprotheyini kwaye isuse inkunkuma eyenziweyo.
I-Labs ecacileyo ye-Whey Protein Isolate Powder iqulethe i-28 grams yeprotheyini ngokukhonza, iyenza ibe yenye yezona zinto ziphezulu zeprotheyini ezithengiswayo.Ngenxa yokuba lo mgubo ungowodwa we-whey, une-carbs kunye namafutha ambalwa kune-whey concentrate, ke ufumana idosi eqinileyo yeprotheyini ekumgangatho ophezulu kwaye akukho ezinye izithako.Ifomula ye-whey isebenzisa i-100% yeenkomo ezityiswe ingca, i-hormone-free kwaye ayinayo i-sweeteners eyenziwe, imibala yokutya, i-gluten okanye i-preservatives.
Le proteni yomgubo inezinye zencasa eziphambili kwaye iza ngencasa ezili-11 ezimnandi, ezinye zazo ezingaqhelekanga kunetshokholethi eqhelekileyo kunye nevanilla.Ukususela kumava omntu, abahloli bethu bathanda kakhulu i-Cinnamon French Toast kunye ne-Oatmeal Chocolate Chip Cookies, kodwa ukuba ukhetha ukupheka okanye ukubhaka ngeprotheyini ye powder okanye ukongeza iprotheni kwikhofi yakho yasekuseni okanye i-smoothie, ukhetho olungathandekiyo luyafumaneka.Uninzi lwamakhulu ophononongo lweenkwenkwezi ezintlanu luyathanda ukuba kulula kangakanani ukuxuba le mveliso, kwaye umvavanyi wethu wade waphawula ukuba ukunyibilika "ayikho ingxaki kwaphela."
Ayizizo zonke izongezo zeprotheyini ezidalwe zilingana, kwaye esi songezo sisongezelelo esikhulu sokukhula kwezihlunu ngenxa yomxholo weprotheyini ephezulu, zonke izithako zendalo, kunye neencasa ezimnandi ezisibhozo.
I-Swolverine's vegan POST i-powder post-workout iqulethe iprotheni ye-pea, i-carbohydrates, amanzi e-coconut kunye netyuwa yolwandle lwe-Himalayan ukukunceda ukuba ubuyele emva kokuzilolonga okukhulu.
I-Post-Workout refueling yinxalenye ebalulekileyo yenkqubo yokubuyisela, ekuvumela ukuba uhlaziye ngokukhawuleza kwaye uphinde wakhe imisipha yakho emva kokuzivocavoca okunzima.Ngaphezu koko, iprotheni ye-pea kunye ne-electrolytes kule fomyula inokunceda ekubuyiseleni kunye ne-hydration.
Esona songezo sasemva kokuzilolonga sokukhula kwezihlunu, le fomula ye-vegan iqulethe iigram ezisi-8 zeprotein eyedwa kunye ne-500 mg yamanzi ekhokhonathi ukukunceda ukuba uphinde uhlaziye emva kokusebenza nzima.Ukongeza, i-500 mg ye-bromelain inokunceda ukukhawulezisa imetabolism yeeprotheyini kunye ne-carbohydrates ukuze umzimba wakho ukwazi ukuzisebenzisa ngokukhawuleza ukwakha izihlunu.
I-POST carbohydrates ikakhulu iza ngohlobo lweziqhamo ezifana nerharnati, ipapaya kunye nephayinaphu.Ukongeza kwisiqhamo sesiqhamo esine-antioxidant kunye ne-anti-inflammatory properties, i-papaya iqulethe i-enzyme ye-papain, enokunceda ekucoleni iprotheni.
Esi songezo sasemva kokuzilolonga sinezithako ze-vegan ezifana neprotein ye-ertyisi kunye neziqhamo zokukunceda ukuba wakhe kwaye ugcine ubunzima bezihlunu.Amanzi eKhokhonathi kunye netyuwa yolwandle i-Himalayan izalisa i-electrolyte ophulukene nayo ngexesha lokuzilolonga, ngelixa umxube we-enzyme unceda ukugaya iprotein, enceda ukwakha izihlunu.
"Le ngenye yezongezelelo zam ezizithandayo emva kokusebenza. Ndivakalelwa kukuba umzimba wam uthatha izithako ezicocekileyo, ezimnandi, ezinempilo, "kubhala omnye umbuyekezi owonwabileyo."Oku kufuneka ube nesongezo ekudleni kwakho."
Esi songezo siphezulu se-creatine esivela kwiLabhu eNgaphandle iqulethe i-HMB, enokunyusa amandla kwaye ikhusele izihlunu ngcono kunokuba izongezo zodwa.Le yimveliso ekumgangatho ophezulu efumanekayo ingenancasa okanye kwiincasa ezahlukeneyo.
I-Creatine iza ngeendlela ezininzi, kodwa amashumi eminyaka yophando lubonise ukuba i-creatine monohydrate inokukhuthaza ngokufanelekileyo ukukhula kwemisipha kunye namandla.Ikwalolona hlobo lunoqoqosho lwe-creatine kwimarike.(3) Iinkampani ezininzi zizama ukwenza i-creatine monohydrate supplements, kodwa ngokusekelwe kuvavanyo lwethu, oku kukuthanda kwethu xa kuziwa ekukhuleni kwemisipha.
Imveliso yethu ephezulu ine-1,500 yophononongo lweenkwenkwezi ezintlanu, ngoko ke kukhuselekile ukuthi abathengi bayayithanda le creatine nabo.Omnye umhlalutyi wabhala wathi: “I-Creatine HMB yimveliso ethembekileyo."Incasa ilungile kwaye unokungcamla umahluko phakathi kokuthatha imveliso kwaye ungayithathi. Ndiyayincoma ngokuqinisekileyo."
Emva kokuzama i-creatine, abavavanyi bethu baqaphele ukuba ifuna ukunyibilika okuncinci ngakumbi, ngoko unokufuna ukuyixuba kwi-smoothies okanye usebenzise i-blender yombane.Kwakhona, i-cherry emnyama incasa kancinci.Oku akuyongxaki, kodwa ukuba ufuna incasa etyebileyo, enesibindi, unokufuna ukukhetha incasa eyahlukileyo.
IiLebhu ezicacileyo I-Creatine ifaka ukongezwa kwe-HMB (ekwabizwa ngokuba yi-beta-hydroxy-beta-methylbutyrate).Yimetabolite ye-branched chain amino acid leucine, enokunceda ukukhusela ukuphuka kwemisipha.Xa idityaniswe ne-creatine, i-HMB inokunceda ukonyusa amandla kunye nobukhulu ngaphezu kwesinye isithako sodwa.
Umxholo we-piperine, uhlobo lwe-black pepper extract, inceda umzimba ukuba ufunxe i-creatine kunye ne-HMB, ngaloo ndlela unciphisa inkunkuma.Ikwaza kwiincasa ezisixhenxe, ngoko ke uya kuyifumana oyithandayo.Kukho neenketho ezingathandekiyo ukuba ufuna ukuzongeza kwezinye izongezo okanye uzixube kwisiselo esinencasa.
Ukudibanisa kwe-creatine kunye ne-HMB kunokusebenza ngokukodwa ekuncedeni iimbaleki zandise kwaye zigcine ubunzima bemisipha.Ukongezelela, ipepile emnyama inokuphucula amandla omzimba okufunxa ezi zithako.
Ukuba ufuna i-beta alanine ecocekileyo kwaye akukho nto iyenye, i-Swolverine Carnosyn beta alanine iqulethe i-5 grams ye-solids ngokuphakelwa.Ukongeza, isikhongozeli ngasinye sibamba ukuya kuthi ga kwi-100 servings.
I-Beta-alanine inokuthi yaziwa kakhulu ngokubangela ukuvakala komzimba emva kokuyithatha, kodwa iziphumo ezinokuthi ze-beta-alanine ekukhuleni kwezihlunu kunye nokuphuculwa komsebenzi wokuqonda zisesona sizathu sokwengeza kwizongezo zakho.I-Swolverine's beta-alanine supplement iqulethe i-5,000 mg yedosi eya kukunceda wenze ii-reps ezongezelelweyo kunye nokwakha ubunzima bemisipha.Kwaye, ngokuphononongwa kwabathengi, imveliso iqala ukwenza ngokukhawuleza.
Le beta alanine evela kwi-Swolverine iqulethe i-5000 mg ye-CarnoSyn beta alanine, enokuthi ikhuthaze ukukhula kwemisipha njengoko i-beta alanine ifunyenwe ineenzuzo ezininzi zoqeqesho, kubandakanywa ukuphuculwa kwengqondo ngexesha lokusebenza okunzima, ukuqonda kunye nokuqina kwengqondo.(1) Ukunyuka kokuqina kwengqondo kuvumela umzimba ukuba woyise imida yengqondo esiyibekayo kwaye siqeqeshe ngamandla amakhulu, anokunceda ukwandisa ukukhula kwezihlunu.Olunye uphononongo lufumanise ukuba i-beta-alanine iphucula ukusebenza koqeqesho kwaye inokukhokelela kumthwalo omkhulu kunye nohlengahlengiso lwamandla.(8)
Yintoni eyenza le beta alanine yahluke kukuba eneneni yiCarnoSyn beta alanine, isithako sobunikazi kunye ne-beta alanine kuphela evunywa yi-FDA njengekhuselekile xa isetyenziswa kwiidosi ezicetyiswayo.Ixabiso leesenti ezi-0.91 ngokuphakwa, iCarnoSyn Beta Alanine ye-Swolverine ngumxube ongathandekiyo onokudityaniswa ngokulula nakwesiphi na isiselo saphambi kokuzilolonga okanye phakathi kokuzilolonga ukuze wongeze amandla.
I-Swolverine yenze i-beta-alanine elula kwaye esebenzayo, i-beta-alanine kuphela evunywe yi-FDA.Olu khetho lulula kodwa luphezulu lufanelekile kwabo bafuna ukunyusa ukuqina kwengqondo kunye nokuqinisa ukusebenza kwabo ngakumbi ukwandisa amathuba abo okwakha ubunzima bemisipha.
Le betaine anhydrous ayiqulathanga naziphi na izimuncumuncu ezongeziweyo, imibala eyenziweyo, okanye izithinteli ezenziweyo.Isikhongozelo ngasinye sigcina ama-330 ewonke kwaye ixabisa ngaphantsi kweesenti ezilishumi inye.
Olu ncediso lweeLebhu ezicacileyo ze-betaine luqulethe i-1,500 mg ye-betaine ngokukhonza, okunokunyusa ukusebenza kwakho kwindawo yokuzivocavoca.
I-TL Betaine Anhydrous formula iquka kuphela i-betaine.Kodwa kwabo bafuna ukuphucula ukusebenza kwabo, esi sithako siyimfuneko.Esi songezo sinokuphucula ukubunjwa komzimba wakho, ubungakanani bemisipha, ukusebenza kunye namandla.(amashumi amabini anantathu)
Esi songezo asinancasa kwaye akufanele sithathwe sodwa.Kodwa ungayidibanisa nezinye izongezo zangaphambi kokuzilolonga okanye izithako.Ngaphezu koko, ixabiso lifanelekile, kunye nenkonzo nganye ithengisa ngaphantsi kweesenti ezilishumi.Iinkonzo ezingama-330 ngomphanda, zanele ukugcina ixesha elide.
I-amino acids ene-branched-chain inezibonelelo ezinokubakho: Zisenokukunceda ukuba uchache ngokukhawuleza ekulibazisekeni-ukuqala kokuqaqamba kwezihlunu (DOMS), kunye nedosi eqinileyo ye-4,500 mg BCAA edityaniswe ne-Onnit's Power Blend™ inokuba yile nto uyidingayo kwizihlunu zakho.ukuphakama.(10)
Yenzelwe ukuphucula ukusebenza kunye nokubuyisela, ifomula ibandakanya imixube emithathu enamandla, enye yazo ijolise ngokukodwa kwii-BCAAs.I-BCAA Blend iqulethe i-4,500 mg yomxube we-BCAA, i-glutamine kunye ne-beta-alanine, enokunceda ukuphucula ukusebenza kwi-gym, kunye nokubuyisela kunye nokunyamezela ngexesha lokusebenza ixesha elide.(10)(11)
Ngelixa unokusela esi songezelelo ngaphambi okanye emva kokusebenza kwakho, abaninzi abaphononongi abanelisekile bakhetha ukusela emva kokusebenza kwabo kuba ayinazo izinto ezikhuthazayo.“Ndikhethe oku kuba bendifuna into engenacaffeine kwi-hydration kunye nokuzaliswa kwakhona,” utshilo omnye umthengi.Ngokuqinisekileyo ndaziva ndingcono ngosuku olulandelayo emva koqeqesho.
Isithako esiphambili kumxube wenkxaso yi-resveratrol, enokukunceda ngexesha lomsebenzi onzima kwaye usebenze njenge-antioxidant.Lo mxube wamandla uqulethe i-D-aspartic acid, i-extract jack ende, kunye ne-nettle, yonke into enokunyusa amanqanaba e-testosterone kunye nokukhuthaza ukukhula kwemisipha.(amashumi amabini ananye)
I-Onnit Amandla Aphelele + Intsebenzo iqulethe i-dose ebalulekileyo ye-branched chain amino acids, i-glutamine kunye ne-beta-alanine, enokunceda ukucotha ukudinwa kwemisipha ngexesha lokuzilolonga.(10) Ukongeza, kuya kukunceda ukuba ululame ngokukhawuleza emva kokusebenza nzima.Eminye imixube inika inkxaso enokubakho ye testosterone kunye ne-antioxidants ukuncedisana nemveliso.
Le proteni yesityalo yenziwe nge-pea isolate, iprotein ye-hemp, iprotheni yembewu yethanga, i-sasha inchi kunye nequinoa.Ikwaphantsi ngokufanelekileyo kumafutha kunye neecarbohydrates, kunye ne-0.5 grams kunye ne-7 grams ngokulandelelanayo.