Abantu abaningi baphendukela kuma-supplement ukuze bathole okuningi ekusebenzeni kwabo, okungasiza ukukhulisa amandla akho ejimini ukuze uthole amandla ngokushesha futhi wakhe imisipha eyengeziwe.Yiqiniso, le nqubo inobuqili.Kunezici eziningi ezingena ekwakheni isisindo semisipha, kodwa ukwengeza izithako emsebenzini wakho onzima (nokudla okunomsoco) kungaba yinzuzo.
Ngemva kokuhlunga amathani ezithasiselo, ukufunda ukuthi zisekela kanjani ukukhula kwemisipha, nokuzihlola ngokwethu, ithimba lethu lochwepheshe be-Barbend nabahloli bakhethe imikhiqizo engcono kakhulu.Noma ngabe ubheke ukuthuthukisa umsebenzi wakho onzima ejimini, uthuthukise ukujikeleza kwakho ukuze uthuthukise ukusebenza kwakho kokuphakamisa izinsimbi, noma ukhuphule ukukhuthazela kwengqondo, lezi zithasiselo ziklanyelwe ukukusiza ukuthi ufinyelele izinga eliphezulu lokukhula kwemisipha.Nali iqoqo lezithasiselo ezingcono kakhulu zokukhula kwemisipha okungenzeka zishoda ekudleni kwakho kwansuku zonke.
Joyina u-Nick English njengoba ebuyekeza ukukhetha kwethu izithasiselo ezinhle kakhulu zokwakha imisipha ezifika emakethe ngo-2023.
Kunezinto eziningi okufanele uzicabangele lapho ukhetha isengezo esizofanelana kangcono nemigomo yakho yokukhula kwemisipha.Sibheke izinto ezine ezibalulekile—uhlobo lwesithasiselo, intengo, ucwaningo, kanye nomthamo—ukuqinisekisa ukuthi lolu hlu luhlangabezana nezidingo zakho.Ngemva kokubukeza ukudla okuyi-12 okungcono kakhulu kokukhula kwemisipha, sikhethe okungcono kakhulu.
Besifuna ukuhlanganisa uhlu oluzokwanelisa izidingo zalabo abazama ukukhuthaza ukukhula kwemisipha, kodwa kunezinto eziningi okufanele zicatshangelwe.Okokuqala, besifuna ukwenza isiqiniseko sokuthi kunezinketho zokwengeza ngaphambi, kwamaphakathi nangemuva kokujima ukuze bonke abathengi bathole umkhiqizo ohambisana nesimiso sabo sokwengeza.Sibheka imigomo ehlukahlukene njengokugxila kwengqondo, ukululama, ukugeleza kwegazi kanye nokukhula kwemisipha.Sihlole kokubili izithasiselo ezingazodwana ezikusiza ukuthi ufinyelele imigomo ethile, kanye nenhlanganisela enkudlwana engafaka phakathi izithasiselo ezihlukahlukene ukuze usize ukwakha imisipha.
Siphinde sacabanga ukuthi lolu hlu luzokhanga abantu abaningi.Sichithe isikhathi esiningi sicabanga ngabashisekeli bokufaneleka, abasubathi, abakhi bomzimba, nabantu abasanda kuqala ukuphakamisa izinsimbi ukuze baqiniseke ukuthi kukhona okuthile kwawo wonke umuntu kulolu hlu.
Kuye ngohlobo lwesithasiselo olukhethayo, amanani azohluka.Ngokuvamile, imikhiqizo enezithako eziningi ibiza kakhulu, kuyilapho imikhiqizo enesithako esisodwa ishibhile.Siyaqonda ukuthi akuwona wonke umuntu onesabelomali esifanayo, yingakho sifake amanani ahlukahlukene kulolu hlu.Kodwa ungakhathazeki, sicabanga ukuthi nenani eliphakeme kakhulu esilifakile kulolu hlu liyakufanelekela.
Ucwaningo luyisici esibalulekile lapho ukhetha isengezo esingcono kakhulu.Sikholelwa ukuthi izimangalo ezicwaningwe kahle neziqinisekiswayo zifanelwe indawo ephezulu ohlwini lwethu.Zonke izithasiselo, isithako nesimangalo kule mikhiqizo kusekelwa ucwaningo kanye nezifundo ezivela ethimbeni lethu lochwepheshe be-BarBend.Sikholelwa kubuqotho bemikhiqizo yethu futhi sifuna ukuqinisekisa ukuthi ucwaningo lufana nazo zonke izimangalo ezenziwe mayelana nalezi zithako.
Sazinika isikhathi sokucwaninga ngemikhiqizo ehlukene esigabeni ngasinye futhi sakhetha ngokucophelela leyo esicabanga ukuthi ingase ikhuthaze ukukhula kwemisipha.Kungakhathaliseki ukuthi umkhiqizo okhuthaza ukululama ngokushesha futhi ozokusiza ukuthi ubuyele ekusebenzeni okuphezulu ngokushesha ejimini, noma isithasiselo esiza umzimba wakho ukuthi usebenzise ama-carbohydrate njengophethiloli esikhundleni sokuphula izicubu zemisipha, sihlanganise ngayinye yazo ngokuningiliziwe.
Ucwaningo luyingxenye ebalulekile yenqubo yethu yokuthatha izinqumo, kodwa luhambisana nokuhlolwa komuntu siqu.Uma umkhiqizo uzwakala ubaba kakhulu noma ungancibiliki kahle, ungase ungayifaneli leyo mali.Kodwa ungazi kanjani uze uzame?Ngakho-ke, ukuze ugcine isikhwama sakho semali sijabule, sihlole inqwaba yemikhiqizo futhi sayisebenzisa ngemithamo enqunyiwe.Ngokuzama namaphutha, sinciphise imikhiqizo esiyithanda kakhulu futhi esicabanga ukuthi izokhanga abantu abaningi.
Sikholelwa emikhiqizweni esiyisekelayo futhi sizinika isikhathi sokuthola umthamo ofanele wethamo ngalinye.Sizama ukufanisa imithamo yomtholampilo yesithako ngasinye ukuze sisenze siphumelele ngangokunokwenzeka.Njengoba kuphawuliwe kwezinye izinhlanganisela, ukuhlanganisa okuphathelene nakho kuyindlela evamile yokwengeza izithako ezithasiselweni.
Uma isithasiselo sinenhlanganisela yobunikazi, sihlala sikuqaphela lokhu ngoba kusho ukuthi inani eliqondile lesithako ngasinye ekuhlanganisweni ngeke lidalulwe.Uma sikhetha inhlanganisela yobunikazi, yingoba sazisa ubuqotho bohlu lwesithako nezithasiselo, hhayi nje umthamo.
Izithasiselo zangaphambi kokujima zingaba isikhali sakho esiyimfihlo sokugunyaza ukusebenza kwakho ngaphambi kokuthi uze ufike endaweni yokucima ukoma—zingakusiza ukuthi uhlale ugxilile, zikunike amandla, futhi zikhuthaze iphampu ethembekile.Le sethi iqukethe amanani aphezulu wezithako ezingaba khona zokwakha imisipha, njenge-beta-alanine ne-citrulline, kanye namanani amaphakathi ezinye izithako.Kungakho iqembu lethu kumele lenze lokhu kuqala ngaphambi kokuziqeqesha.
I-BULK iwumkhiqizo wangaphambi kokujima oqukethe izithako ezisebenzayo eziyi-13, kanye namavithamini B wamandla nama-electrolyte e-hydration.Esinye sezithako eziyinhloko umthamo we-4,000 mg we-beta-alanine, ongasiza ukuthuthukisa ukukhuthazela kwemisipha nokukhathala kancane, okukuvumela ukuthi uhlale isikhathi eside ejimini.(1) Uzothola izithako ezingase zisekele ukugeleza kwegazi, njenge-citrulline (8,000 mg) ne-betaine (2,500 mg).Ukuphuza nge-citrulline kungakusiza ukuthi ululame ngokushesha futhi unciphise ubuhlungu bangemva kokujima ukuze ukwazi ukubuyela ejimini ngokushesha.(2)
Uma usejimini, cishe ufuna ukugxila futhi ugxilise amandla akho ekwakheni imisipha.I-BULK futhi iqukethe i-300 mg ye-alpha-GPC, i-200 mg ye-theanine, kanye ne-1,300 mg ye-taurine, enamandla okuthuthukisa ukugxila kwakho, into abahloli bethu abayiqaphela ngempela.Ekugcineni, bawathanda amamiligremu angu-180 e-caffeine, abathi akwanele ukubagcina begxilile kodwa akwanele ukubenza bazizwe bedangele ngemva kokujima kwabo.Ababuyekezi abenelisekile bayavuma."I-Transparent Labs iwukuphela kwesengezo sangaphambi kokujima engisisebenzisayo ngoba senza umsebenzi wenziwe futhi sinikeza iphampu enkulu, amandla aqhubekayo, futhi akukho ukukhathala kwangemva kokujima," kubhala omunye umthengi.
Umkhiqizo uza ngezinambitheka eziyisikhombisa ezihlukene zezithelo, njenge-strawberry kiwi, i-tropical punch, nomango wepentshisi, kodwa abahloli bethu bathande kakhulu i-blueberry.“Kunzima ukuchaza ukuthi ama-blueberries anambitheka kanjani, kodwa yilokho anambitha,” kusho yena."Akumnandi kakhulu, kuhle."
I-clear Labs Bulk igcwele izithako ezithasiswe kahle zefomula yangaphambi kokujima eklanyelwe ukwakha imisipha.Akukhona nje ukuthi iqukethe i-caffeine yamandla, kodwa iqukethe nezinye izithako ezingathuthukisa ukugeleza kwegazi, ukugxila, ukubuyiswa kanye ne-hydration.
Ngama-flavour ahlukene angu-8 namagremu angu-28 weprotheyini ye-whey evela ezinkomeni ezingenawo amahomoni, ezifunzwa utshani, I-Clear Labs Whey Protein Isolate iyindlela enhle yokufinyelela imigomo yakho.
Amaphrotheni amaningi okuyimpushana emakethe aqukethe okokugcwalisa, okokunandisa okwenziwa, kanye nezithako ezenza kancane ukukusiza ukuthi ukhulise ukukhula kwemisipha.I-Transparent Labs idale i-whey isolate ebeka amaprotheni kuqala futhi isuse imfucumfucu yokwenziwa.
I-Clear Labs Whey Protein Isolate Powder iqukethe amagremu angama-28 weprotheyini ngokuphakelwa ngakunye, okuyenza ibe enye yezimpushana zamaprotheni eziphakeme kakhulu emakethe.Ngenxa yokuthi le mpushana iyi-whey isolate, inama-carbs namafutha ambalwa kune-whey concentrate, ngakho-ke uthola umthamo oqinile weprotheyini yekhwalithi ephezulu cishe zingekho ezinye izithako.Ifomula ye-whey isebenzisa u-100% wezinkomo ezifunzwa utshani, ezingenawo amahomoni futhi azinawo ama-sweeteners okwenziwa, imibala yokudla, i-gluten noma izilondolozi.
Le phrotheni powder inokunambitheka okuhle kakhulu futhi iza nezinambitheka eziyi-11 ezimnandi, ezinye zazo ezingavamile kunoshokoledi ojwayelekile kanye ne-vanilla.Kusukela kokuhlangenwe nakho komuntu siqu, abahloli bethu bathande ngempela i-Cinnamon French Toast kanye ne-Oatmeal Chocolate Chip Cookies, kodwa uma ukhetha ukupheka noma ukubhaka nge-protein powder noma wengeze amaprotheni ekhofi lakho lasekuseni noma i-smoothie, izinketho ezingathandeki nazo ziyatholakala.Ukubuyekezwa okuningi kwezinkanyezi ezinhlanu nakho kuthanda ukuthi kulula kangakanani ukuxuba lo mkhiqizo, futhi umhloli wethu waze waphawula ukuthi ukuncibilika "akunankinga neze."
Akuwona wonke ama-protein supplements adalwe alinganayo, futhi lesi sengezo siyisithasiselo esihle sokukhula kwemisipha ngenxa yokuqukethwe kwamaprotheni amaningi, izithako zemvelo, kanye nama-flavour amnandi ayisishiyagalombili.
I-Swolverine's vegan POST post-Workout powder iqukethe amaprotheni ephizi, ama-carbohydrates, amanzi kakhukhunathi nosawoti wasolwandle wase-Himalayan ukukusiza ukuthi ululame ngemva kokujima okukhulu.
Ukugcwalisa i-Post-Workout refueling kuyingxenye ebalulekile yenqubo yokutakula, okukuvumela ukuthi ululame ngokushesha futhi uvuselele imisipha yakho ngemva kokuzivocavoca okunzima.Ngaphezu kwalokho, amaprotheni e-pea nama-electrolyte kule fomula angasiza ekululameni nasekufakweni kwamanzi.
Isengezo esingcono kakhulu sangemuva kokujima sokukhula kwemisipha, le fomula ye-vegan iqukethe amagremu angu-8 we-pea protein isolate kanye no-500 mg wamanzi kakhukhunathi ukukusiza ukuthi ululame futhi ushaje kabusha ngemva kokusebenza kwakho okunzima kakhulu.Ukwengeza, i-500 mg ye-bromelain ingasiza ukusheshisa ukugaywa kwamaprotheni nama-carbohydrate ukuze umzimba wakho ukwazi ukuwasebenzisa ngokushesha ukwakha imisipha.
I-POST carbohydrates iza ikakhulukazi ngesimo sezithelo ezifana nehalananda, ipapaya kanye nephayinaphu.Ngaphezu kwezakhi zesithelo ezilwa nokuvuvukala nokuqeda ukuvuvukala, i-papaya iqukethe i-enzyme ye-papain, engasiza futhi ekugayweni kwamaprotheni.
Lesi sengezo sangemva kokujima siqukethe izithako ze-vegan ezifana neprotheyini ye-pea kanye nezithelo zezithelo ukukusiza ukwakha nokugcina imisipha yemisipha.Amanzi kakhukhunathi nosawoti wasolwandle i-Himalayan agcwalisa ama-electrolyte owalahleka ngesikhathi sokuzivocavoca, kuyilapho ukuhlanganiswa kwe-enzyme kusiza ukugaya amaprotheni, esiza ukwakha imisipha.
"Lesi esinye sezithako engizikhonzile ngemuva kokujima. Ngizizwa sengathi umzimba wami udonsa izithako ezihlanzekile, ezihlwabusayo, ezinempilo, "kubhala omunye umbuyekezi ojabulayo."Lesi isengezo okufanele ube naso ekudleni kwakho."
Lesi sengezo se-creatine esilinganiselwe phezulu esivela ku-Transparent Labs siqukethe i-HMB, engakhuphula amandla futhi ivikele imisipha kangcono kunesengezo sodwa.Lona umkhiqizo wekhwalithi ephezulu otholakala ungenawo ukunambitheka noma ngezinhlobonhlobo zama-flavour.
I-Creatine iza ngezindlela eziningi, kodwa amashumi eminyaka ocwaningo abonise ukuthi i-creatine monohydrate ingakhuthaza ngempumelelo ukukhula kwemisipha namandla.Futhi iwuhlobo lokonga kakhulu lwe-creatine emakethe.(3) Izinkampani eziningi zizama ukwenza izithako ze-creatine monohydrate, kodwa ngokusekelwe ekuhloleni kwethu, lokhu kuyintandokazi yethu uma kuziwa ekukhuleni kwemisipha.
Umkhiqizo wethu ophezulu we-creatine unezibuyekezo zezinkanyezi ezinhlanu ezingaphezu kuka-1,500, ngakho-ke kuphephile ukusho ukuthi amakhasimende ayayithanda le creatine.“I-Creatine HMB iwumkhiqizo onokwethenjelwa,” kubhala omunye umbuyekezi."Ukunambitheka kuhle futhi ungakwazi ukunambitha umehluko phakathi kokuthatha umkhiqizo nokungawuthathi. Ngingawuncoma nakanjani."
Ngemuva kokuzama i-creatine, abahloli bethu baqaphele ukuthi idinga ukuncibilika kancane, ngakho-ke kungase kudingeke ukuthi uyixube ibe ama-smoothies noma usebenzise i-blender kagesi.Futhi, i-cherry emnyama inambitheka kancane.Lokhu akuyona inkinga, kodwa uma ufuna ukunambitheka okucebile, okunesibindi, ungase ufune ukukhetha ukunambitheka okuhlukile.
I-Clear Labs Creatine ihlanganisa ukungezwa kwe-HMB (eyaziwa nangokuthi i-beta-hydroxy-beta-methylbutyrate).Kuyi-metabolite ye-branched chain amino acid leucine, engasiza ekuvimbeleni ukuwohloka kwemisipha.Uma ihlanganiswe ne-creatine, i-HMB ingasiza ekwandiseni amandla nosayizi ngaphezu kwanoma yisiphi isithako sodwa.
Okuqukethwe yi-piperine, uhlobo lokukhishwa kukapelepele omnyama, kusiza umzimba ukumunca i-creatine ne-HMB, ngaleyo ndlela kwehlise imfucuza.Futhi iza ngama-flavour ayisikhombisa, ngakho-ke cishe uzothola oyithandayo.Kukhona nezinketho ezingathandeki uma ufuna ukuzifaka kwezinye izithasiselo noma uzixube esiphuzweni esinambithekayo.
Inhlanganisela ye-creatine ne-HMB ingase isebenze ikakhulukazi ekusizeni abasubathi bakhulise futhi balondoloze isisindo semisipha.Ukwengeza, upelepele omnyama ungase uthuthukise ikhono lomzimba lokumunca lezi zithako.
Uma ufuna i-beta alanine emsulwa futhi akukho okunye, i-Swolverine Carnosyn beta alanine iqukethe amagremu angu-5 okuqinile ngokuphakwa ngakunye.Ukwengeza, isitsha ngasinye sibamba ama-servings angu-100.
I-Beta-alanine ingase yaziwa kakhulu ngokubangela ukuzwa okulumayo emzimbeni ngemva kokuyithatha, kodwa imiphumela engaba khona ye-beta-alanine ekukhuleni kwemisipha nokusebenza okuthuthukisiwe kwengqondo kuyisizathu sangempela sokuyengeza ezithasiselweni zakho.Isithasiselo se-beta-alanine sika-Swolverine siqukethe umthamo omkhulu we-5,000 mg ozokusiza wenze ama-reps engeziwe futhi wakhe imisipha eminingi.Futhi, ngokusho kokubuyekezwa kwamakhasimende, umkhiqizo uqala ukwenza ngokushesha.
Le beta alanine evela ku-Swolverine iqukethe i-5000 mg ye-CarnoSyn beta alanine, engase ikhuthaze ukukhula kwemisipha njengoba i-beta alanine itholwe inezinzuzo eziningi zokuqeqesha, okuhlanganisa nokuba ngcono kwengqondo ngesikhathi sokusebenza kanzima, ukuqina kwengqondo nokuqina kwengqondo.(1) Ukuqina kwengqondo okwandisiwe kuvumela umzimba ukuthi unqobe imikhawulo yengqondo esiyibekayo futhi siziqeqeshe ngomfutho omkhulu, okungasiza ukuthuthukisa ukukhula kwemisipha.Olunye ucwaningo lwathola ukuthi i-beta-alanine ithuthukisa ukusebenza kokuqeqeshwa futhi ingase iholele ekulayisheni okukhulu okukhulu nokuzivumelanisa namandla.(8)
Okwenza le-beta alanine ihluke ukuthi empeleni iyi-CarnoSyn beta alanine, isithako sobunikazi kanye nokuwukuphela kwe-beta alanine ebonwa yi-FDA njengephephile uma isetshenziswa kumithamo enconyiwe.Inenani lamasenti angu-0.91 ngokuphakwa ngakunye, i-CarnoSyn Beta Alanine ka-Swolverine iyinhlanganisela engathandeki engangezwa kalula kunoma isiphi isiphuzo sangaphambi kokujima noma samaphakathi nesikhathi sokujima ukuze kuthuthukiswe amandla.
I-Swolverine idale i-beta-alanine elula nesebenzayo, okuwukuphela kwe-beta-alanine egunyazwe yi-FDA.Le nketho elula kodwa ephezulu ilungele labo abafuna ukukhulisa ukuqina kwabo kwengqondo futhi baqinise ukuzivocavoca kwabo nakakhulu ukuze bandise amathuba abo okwakha imisipha.
Le betaine anhydrous ayiqukethe izithasiselo ezimnandi, imibala yokwenziwa, noma izigcina-mpilo zokwenziwa.Isitsha ngasinye sibamba isamba sama-servings angu-330 futhi sibiza ngaphansi kwamasenti ayishumi sisinye.
Lesi sengezo se-Clear Labs betaine siqukethe i-1,500 mg ye-betaine ngokuphakela ngakunye, okungase kukhuphule ukusebenza kwakho ejimini.
I-TL Betaine Anhydrous formula iqukethe i-betaine kuphela.Kodwa kulabo abafuna ukuthuthukisa ukusebenza kwabo, lesi sithako siyinto okumele sibe nayo.Lesi sengezo singathuthukisa ukwakheka komzimba wakho, ubukhulu bemisipha, ukusebenza, namandla.(amashumi amabili nantathu)
Lesi sengezo asinambitheki futhi akufanele sithathwe sodwa.Kodwa ungayihlanganisa nezinye izithasiselo zangaphambi kokujima noma izithako.Ngaphezu kwalokho, intengo inengqondo, ngokuthengisa ngakunye kuthengiswa ngaphansi kwamasenti ayishumi.Ama-servings angu-330 emgqonyeni ngamunye, anele ukugcina isikhathi eside.
Ama-amino acid e-branched-chain amino acid anezinzuzo ezithile ezingaba khona: Angase akusize ululame ngokushesha ebuhlungu bemisipha obubambezelekile (DOMS), futhi umthamo oqinile ongu-4,500 mg BCAA kuhlanganiswe ne-Onnit's Power Blend™ kungase kube yilokho kanye okudingayo emisipha yakho.ukuphakama.(10)
Idizayinelwe ukuthuthukisa ukusebenza nokululama, ifomula ihlanganisa izingxube ezintathu ezinamandla, eyodwa yazo eqondise ngokuqondile ama-BCAA.I-BCAA Blend iqukethe inhlanganisela engu-4,500 mg ye-BCAA, i-glutamine ne-beta-alanine, engasiza ukuthuthukisa ukusebenza ejimini, kanye nokululama nokukhuthazela ngesikhathi sokusebenza isikhathi eside.(10)(11)
Nakuba ungakwazi ukuphuza lesi sengezo ngaphambi noma ngemva kokuzivocavoca kwakho, ababuyekezi abaningi abanelisekile bakhetha ukusiphuza ngemva kokuzivocavoca kwabo ngoba akuqukethe izinto ezikhuthazayo.“Ngikhethe lokhu ngoba bengifuna okuthile okungenayo i-caffeine ukuze kufakwe amanzi kanye nokuphinda ngigcwalise,” kubhala omunye umthengi.“Nakanjani ngazizwa ngingcono ngosuku olulandelayo ngemva kokuqeqeshwa.”
Isithako esiyinhloko ekuhlanganiseni kokusekela i-resveratrol, engakusiza futhi ngesikhathi sokusebenza kanzima futhi isebenze njenge-antioxidant.Le nhlanganisela yamandla iqukethe i-D-aspartic acid, i-jack jack ende, ne-nettle, konke okungakhuphula amazinga e-testosterone futhi kukhuthaze ukukhula kwemisipha.(amashumi amabili nanye)
I-Onnit Total Strength + Performance iqukethe umthamo obalulekile wama-amino acid e-branched chain, i-glutamine ne-beta-alanine, engasiza ukubambezela ukukhathala kwemisipha phakathi nokuzivocavoca.(10) Futhi, kuzokusiza ukuthi ululame ngokushesha ngemva kokujima okunzima.Ezinye izingxube zinikeza ukusekelwa kwe-testosterone okungaba khona kanye nama-antioxidants ukuze agcwalise umkhiqizo.
Lesi sitshalo sephrotheni senziwe nge-pea isolate, i-hemp protein, iphrotheni yembewu yethanga, i-sasha inchi ne-quinoa.Futhi iphansi kakhulu ngamafutha kanye nama-carbohydrate, ngamagremu angu-0.5 kuphela namagremu angu-7 ngokulandelana.