Koj Phau Ntawv Qhia Txog Kev Ua Ntej thiab Tom Qab Ua Haujlwm Ntxiv

Zoo Siab

• Protein Hmoov
• Collagen
• Beta-Alanine
• Cranched-Chain Amino Acids (BCAA)
• Creatine
• Pre-Workout Mixes
• Tart Cherry Kua txiv
• Glutamine
• Ntses roj
• Tshuaj xyuas rau

Yog tias koj tau poob ntiv taw mus rau hauv lub ntiaj teb dav ntawm kev ua haujlwm ntxiv, koj paub tias muaj ib tuj xaiv los ntawm. Thiab thaum ntxiv yog qhov muaj txiaj ntsig zoo uas tuaj yeem pab koj ua tau raws li koj cov zaub mov noj, kev ua tau zoo, thiab lub hom phiaj zoo nkauj (tshwj xeeb tshaj yog tias, hais tias, koj tab tom npaj rau kev sib tw tsim lub cev), nws tsis yog ib txwm meej meej uas cov tshuaj muaj nqis nws (thiab nyab xeeb) ) thiab cov twg yog qhov nkim sijhawm.

Amy Goodson, RD, tus kws tshaj lij saib xyuas kev noj qab haus huv hais tias "Cov tshuaj ntxiv tsis tau tswj hwm los ntawm FDA, txhais tau tias tsis tas yuav muaj kev tshuaj xyuas thib peb rau kev nyab xeeb." Qhov ntawd txhais tau tias ua qee qhov kev tshawb fawb ntawm koj tus kheej ua ntej thiab / lossis ncaj qha mus rau kws kho mob lossis kws kho mob rau cov lus pom zoo tshwj xeeb yog qhov tseem ceeb. Nws yog qhov tshwj xeeb tshaj yog txhawm rau tshuaj xyuas qhov kev tawm tsam tam sim no uas kev tshaj xov xwm hauv zej zog ua rau txhim kho kev tsim kho lub cev, cov plaub hau kev loj hlob gummies, "yuag yuag" teas, thiab lwm yam kev ua khawv koob zoo li ntxim nyiam thiab raug cai. Goodson qhia pom kev nrhiav tshuaj ntxiv uas tau cim ua NSF Cov Ntawv Pov Thawj rau Kev Ua Si lossis Qhia Paub. Txawm li cas los xij, qhov no tsis tau txhais hais tias nws cov txiaj ntsig xav tau yog kev tshawb fawb tag nrho.

Peb nug cov kws tshaj lij kev noj zaub mov zoo rau kev sau tag nrho ntawm qhov nrov tshaj plaws ntawm kev tsim lub cev thiab kev tawm dag zog, lawv yuav tsum ua dab tsi, thiab seb lawv puas yog qhov tseeb. Nov yog qhov lawv tau hais.

Protein Hmoov

Nws yog dab tsi rau: Cov nqaij ntshiv

Kev thov: Tej zaum qhov kev tawm dag zog tshaj plaws thiab kev tsim lub cev ntxiv, cov hmoov protein ntau zoo nkauj txhua qhov chaw hnub no. Kev noj cov protein kom txaus pab txhim kho, kho, thiab tswj cov leeg nqaij, raws li Ryan Maciel, R.D.N., C.S.C.S.

Cov pov thawj: "Muaj ntau txoj kev tshawb fawb qhia txog kev ua tau zoo thiab nyab xeeb ntawm kev siv cov hmoov protein," Maciel hais. Txawm hais tias muaj ntau yam sib txawv, "whey protein yog qhov nrov tshaj plaws vim tias nws muaj cov nyiaj ntau tshaj ntawm cov kab sib txuas ntawm cov amino acids, tshwj xeeb yog leucine," piav qhia Goodson. "Qhov no yog qhov tseem ceeb vim tias kev tshawb fawb txhawb nqa leucine ua 'lub teeb hloov' rau tig rau cov nqaij resynthesis thiab yog li txhawb kev rov zoo." Yog lawm, whey muaj mis nyuj, yog li yog tias koj tsis muaj mis nyuj, tom qab ntawd taum pauv, taum pauv, qe dawb, txhuv, thiab cov protein ntau hemp yog txhua qhov kev xaiv zoo ib yam.

Pom zoo npaum li cas: "Academy of Nutrition and Dietetics pom zoo 1.2 txog 2.0 grams protein ib kilogram lub cev hnyav rau cov kis las," hais Maciel. Cov neeg feem coob tuaj yeem ncav cuag cov protein ntau los ntawm kev noj zaub mov ib leeg, tab sis yog tias koj tsis ua nws nyob ntawd, cov hmoov protein tuaj yeem yog qhov kev xaiv zoo. Rau cov poj niam feem ntau, 20 txog 30 grams protein ib pluas noj yog qhov pib zoo, raws li Maciel. Qhov ntawd yog sib npaug ntawm ib qho ntawm cov khoom.

Thiab txawm hais tias nws ib txwm pom zoo kom koj txo qis cov protein co ASAP tom qab kev tawm dag zog, kev tshawb fawb tsis ntev los no qhia tias kev ntaus koj cov protein kom tau txais kev pom zoo nyob rau hauv tag nrho hnub yog qhov tseem ceeb tshaj plaws. Qhov ntawd txhais tau tias koj tuaj yeem sib xyaw cov hmoov protein rau hauv koj txhua hnub txhua lub sijhawm kom tau raws li koj cov protein xav tau rau hnub ntawd thiab tseem sau cov txiaj ntsig. (Related: Qhov zoo tshaj plaws Protein hmoov rau poj niam, Raws li Nutritionists)

Collagen

Nws yog dab tsi rau: Kev tiv thaiv kev laus, kev noj qab haus huv

Kev thov: "Collagen muaj nyob hauv peb cov pob txha, cov leeg, tawv nqaij, thiab cov leeg," Maciel hais. "Collagen yog dab tsi tuav peb lub cev ua ke, hauv kev nkag siab. Raws li peb hnub nyoog, peb cov khoom lag luam collagen qeeb thiab vim li ntawd, peb pib pom cov cim ntawm kev laus, zoo li pob txuv." Yog li nws ua rau kev nkag siab tias tib neeg xav tias ntxiv nrog collagen tuaj yeem pab qeeb qhov cuam tshuam ntawm kev laus-thiab pab lub cev lub peev xwm los kho pob qij txha, cov leeg, thiab cov leeg.

Cov pov thawj: Thaum qhov no yog ib qho ntawm cov buzzed tshaj plaws-hais txog tshuaj ntxiv tam sim no, tej zaum koj yuav tsis xav khiav tawm thiab yuav nws tam sim no. Maciel hais tias "Hnub no, tsis muaj pov thawj pom tseeb tias collagen supplementation tuaj yeem qeeb lossis thim rov qab cov teebmeem ntawm kev laus," Maciel hais. "Koj tau zoo dua los ntawm kev noj zaub mov kom zoo uas tsim los ntawm cov nqaij ntshiv, txiv hmab txiv ntoo, zaub, cov nplej tag nrho, thiab cov rog noj qab haus huv, ua kom lub cev ua haujlwm, siv lub hnub ci, thiab tsis haus luam yeeb." Goodson nco ntsoov tias collagen muaj cov protein ntau, yog li yog tias koj tab tom nrhiav kev txhawb nqa ntxiv hauv smoothies, kua zaub, lossis lwm yam khoom noj, cov hmoov collagen ntxiv tuaj yeem yog qhov kev xaiv zoo. (Muaj feem cuam tshuam: Koj Puas Yuav Ntxiv Collagen rau Koj Cov Khoom Noj?)

Beta-Alanine

Nws yog dab tsi rau: Kev ua tau zoo

Kev thov: Maciel hais tias "Nws tuaj yeem txhim kho kev muaj peev xwm thiab ua haujlwm tau zoo thaum lub sijhawm ua haujlwm hnyav," Maciel hais. "Thaum siv lub zog hnyav, hydrogen ions ntau hauv koj cov leeg, uas tuaj yeem ua rau cov leeg qaug zog thiab ua rau koj qeeb.

Cov pov thawj: Nws yog qhov tseeb. Maciel hais tias "Beta-alanine yuav tsim nyog noj yog tias koj ua qhov kev tawm dag zog siab, vim tias kev tshawb fawb tau qhia tias nws tuaj yeem txhim kho kev ua tau zoo," Maciel hais.

Pom zoo npaum li cas: Qhov chaw nruab nrab ntawm 2 thiab 6 grams ib hnub. Maciel tau hais tias "Siv nws nrog noj mov kom zoo dua qub," Maciel xav. Thiab lub taub hau: Ib qho tshwm sim tshwm sim feem ntau yog qhov hnov ​​mob. "Txhawm rau txo qhov kev phom sij no, sim noj tshuaj me me thoob plaws ib hnub lossis siv lub sijhawm tso tshuaj tsiav tshuaj," nws hais ntxiv.

Cranched-Chain Amino Acids (BCAA)

Nws yog dab tsi rau: Kev ua tau zoo thiab rov qab los

Kev thov: "Cov saw saw amino acids yog qhov muaj zog hauv kev tawm dag zog thiab dhau los ua qhov muaj txiaj ntsig ntau hauv kev ua kom muaj zog thaum ua kom cov carbohydrates qis," Goodson piav qhia. Noj lawv ua ntej thiab tom qab kev tawm dag zog yuav tsum txhim kho kev ua haujlwm thiab txo qis kev qaug zog.

Cov pov thawj: "Cov pov thawj tsis txhawb nqa kev thov kev lag luam los ntawm cov tuam txhab tsim khoom ntxiv," Maciel hais. "Koj tau txais txiaj ntsig zoo los ntawm koj cov BCAAs los ntawm cov khoom noj xws li nqaij qaib, nqaij nyuj, ntses, thiab qe. Tsis tas li ntawd, yog tias koj haus whey protein ntau, koj tau txais BCAAs ntau, yog li kev ntxiv nyiaj yuav tsis siv nyiaj ntau." Uas tau hais tias, BCAAs feem ntau yog siv los ua kev tsim lub cev ntxiv vim tias lawv tuaj yeem muab lub cev nrog roj (feem ntau rau cov calories tsawg) thaum ua haujlwm thaum koj muaj calorie ntau ntau. (Related: Guide to Bodybuilding Nutrition and Food Prep)

Creatine

Nws yog dab tsi rau: Kev ua tau zoo thiab kev loj hlob ntawm cov leeg

Kev thov: Creatine tau khaws cia hauv koj cov leeg thiab muab lub zog rau lawv, raws li Maciel. "Kev ntxiv Creatine ntxiv rau koj cov leeg nqaij tsim cov khw muag khoom creatine, uas ua rau muaj kev txhim kho kev ua haujlwm thaum lub cev ua haujlwm hnyav, xws li kev sib tw khiav thiab kev tawm dag zog."

Cov pov thawj: "Creatine yog ib qho ntawm cov tshuaj tshawb fawb tshaj plaws rau hnub tim," Maciel sau tseg. "Nws tau raug pov thawj kom muaj kev nyab xeeb thiab muaj txiaj ntsig zoo rau kev txhim kho lub zog, lub zog, thiab lub cev hnyav."

Pom zoo noj ntau npaum: Tsib grams nyob rau ib hnub yog qhov feem ntau siv tshuaj, Goodson hais. Txawm hais tias qee tus neeg tuaj yeem ua "theem thauj khoom" nrog ntau dua thiab tom qab ntawd txo qhov koob tshuaj tom qab, qhov no yuav tsis tsim nyog. "Creatine tuaj yeem ua rau hnyav thiab nce cov leeg rau cov neeg uas noj nws tas li, yog li cov poj niam tab tom nrhiav kom poob lossis tswj qhov hnyav yuav tsum tau ceev faj," nws hais ntxiv. Yog tias koj tab tom sim nce cov leeg kom muaj zog, ua kom zoo nkauj, lossis tsim lub cev, txawm li cas los xij, qhov no tuaj yeem yog qhov txiaj ntsig ntxiv rau koj li niaj zaus.

Pre-Workout Mixes

Nws yog dab tsi rau: Kev ua tau zoo

Kev thov: Cov kev sib xyaw no yog tsim los muab lub zog ntau dua rau kev ua haujlwm zoo dua thaum ua haujlwm.

Cov pov thawj: "Pre-workout hmoov thiab dej qab zib yog tag nrho tsim me ntsis txawv raws li lub hom, tab sis feem ntau yog ib tug cocktail ntawm carbohydrate, caffeine, ib co amino acids, creatine, thiab feem ntau beta-alanine, thiab ib co muaj lwm yam vitamins zoo li," hais. Goodson. "Cov no yog tsim los rau tib neeg lub zog los ntawm caffeine thiab carbohydrate, thiab tejzaum nws muab kev txhawb nqa ntxiv los ntawm creatine.

Pom zoo npaum li cas: Ua raws li cov lus qhia ntawm cov khoom, nrog rau ib qho lus ceeb toom: "Cov neeg uas muaj caffeine-sensitive lossis tsis tau noj dab tsi yuav tsum tau ceev faj thaum noj cov khoom no," Goodson hais. (Ntxiv ntawm no: Koj Puas Yuav Tau Noj Cov Khoom Noj Ua Ntej Ua Haujlwm?)

Tart Cherry Kua txiv

Nws yog dab tsi rau: Rov qab

Kev thov: "Tart cherry kua txiv los yog cherry daim tawv nqaij hmoov muaj cov ntsiab lus siab ntawm anthocyanins, antioxidant, uas yuav pab tau koj rov qab sai dua thiab tsis tshua muaj mob tom qab qoj ib ce," piav qhia Maciel.

Cov pov thawj: Cov kev tshawb fawb tsis txwv tab sis tau cog lus tseg, Maciel hais tias, tab sis tsis muaj teeb meem ntau npaum li cas los ntawm kev haus cov kua txiv hmab txiv ntoo, yog li tsis muaj laj thawj tsis txhob sim ua qhov no kom rov zoo.

Pom zoo npaum li cas: Tart cherries tuaj yeem noj tau hauv cov kua txiv lossis cov hmoov. Tus nqi uas tau kawm yog 8 mus rau 12 ooj ob zaug hauv ib hnub rau plaub mus rau tsib hnub ua ntej qhov kev tshwm sim muaj zog, thiab tom qab ntawd rau ob mus rau peb hnub tom qab. "Nco ntsoov tias cov kua txiv hmab txiv ntoo tseem yog cov kua txiv hmab txiv ntoo thiab muaj cov carbohydrates zoo, yog li cov poj niam tab tom nrhiav kom poob phaus yuav tsum tau muab cov calories rau hauv yog tias siv nws ua haujlwm tom qab ua haujlwm lossis rov qab haus dej," Goodson hais. (Ntau ntxiv ntawm no: Koj Txoj Kev Npaj Rov Ua Haujlwm Tag Nrho)

Glutamine

Nws yog dab tsi rau: Kev rov zoo, kev ua tau zoo, thiab kev loj hlob ntawm cov leeg

Kev thov: Glutamine yog ib qho amino acid uas ua lub luag haujlwm tseem ceeb roj rau koj lub cev. "Nws ntseeg tias kev txhawb ntxiv tuaj yeem ua rau lub cev muab cov glutamine, uas yuav ua kom rov zoo dua, nce cov leeg nqaij, thiab txhim kho kev ua tau zoo," Maciel hais. (Yog vim li cas qhov no yog ib qho ntawm cov khoom siv dag zog tshaj plaws.)

Cov pov thawj: Muaj pov thawj me ntsis pov thawj los txhawb nqa noj glutamine rau kev txhim kho kev ua kis las, raws li Maciel, yog li koj yuav zoo dua hla qhov no.

Ntses roj

Nws yog dab tsi rau: Rov qab

Kev thov: Muaj qee qhov laj thawj uas koj yuav txiav txim siab noj roj ntses (suav nrog koj lub plawv kev noj qab haus huv), tab sis qee tus ncaws pob tau cog lus los ntawm cov khoom kom txo qhov mob thiab yog li, mob leeg.

Cov pov thawj: "Cov ntses ntses tau txais kev qhuas vim nws cov omega-3 fatty acid cov ntsiab lus," hais tias Goodson. "Omega-3s yog qhov tseem ceeb fatty acids uas tuaj yeem pab txo qhov mob ntawm cov cellular."

Pom zoo noj ntau npaum: Ob mus rau plaub grams hauv ib hnub yog qhov zoo tshaj plaws, raws li Goodson, txawm hais tias nws yog lub tswv yim zoo los tshuaj nrog koj tus kws kho mob ua ntej pib txhaj tshuaj ntau dua. "Koj tseem tuaj yeem sau cov txiaj ntsig los ntawm kev noj zaub mov zoo li ntses liab, ntses ntses, tuna, taum pauv, txiv ntseej, thiab lawv cov roj," nws sau tseg. (Tau txais cov ntaub ntawv ntxiv hauv Phau Ntawv Qhia Ua tiav rau Omega 3s thiab 6s.)

Tshuaj xyuas rau