Koj Puas Yuav Tsum Noj Tshuaj Ua Ntej Ua Haujlwm Ntxiv?

Zoo Siab

• Thaum Cov Khoom Siv Ua Ntej Ua Ntej tuaj yeem ua rau koj muaj zog
• Yog vim li cas koj yuav tsum tau ceev faj nrog Pre-Workout Supplements
• Qhov zoo tshaj plaws "Ntuj" Ua Ntej Ua Haujlwm? Tag Nrho Cov Khoom Noj
• Yog li Koj Yuav Tsum Tau Noj Ua Ntej Ua Haujlwm Ntxiv?
• Tshuaj xyuas rau

Koj yuav tau hnov ​​koj li CrossFit lossis HIIT cov phooj ywg hauv chav kawm hais txog nqes qee qhov "ua ntej" ua ntej lawv ntaus lub gym. Los yog tej zaum koj tau pom cov tuam txhab tshaj tawm cov khoom lag luam txhais tau tias muaj zog rau koj los ntawm kev tawm hws tawv. Cov kev pabcuam ua haujlwm ua ntej no tau nce zog tsis ntev los no, vim tias ntau tus neeg tout lawv lub zog muaj zog.

Vim tias qhov nce ntawm cov neeg muaj koob npe, kev tshawb fawb ntau ntxiv tau saib rau hauv cov txiaj ntsig thiab seb cov kev sib xyaw ua ntej ua haujlwm no puas muaj txiaj ntsig zoo ntawm kev ua tau zoo. Txawm li cas los xij, nrog ib qho ntxiv, tuaj yeem muaj qee qhov txaus ntshai. Ua ntej, cov kws tshaj lij xa tag nrho ~ daus ~ ntawm cov hmoov ua ntej thiab ua haujlwm.

Thaum Cov Khoom Siv Ua Ntej Ua Ntej tuaj yeem ua rau koj muaj zog

Kev tshawb fawb cuam tshuam txog kev tshawb fawb txog seb kev pab ua ntej ua haujlwm txhim kho kev ua tau zoo, thiab feem ntau cov kev tshawb fawb (ntawm qhov zoo thiab qhov tsis zoo) koom nrog pab pawg sib tw me me.Ib txoj kev tshawb nrhiav pom tias thaum cov neeg koom nrog tshaj tawm lub zog thiab siab dua, cov nyiaj tau los ntawm lub cev tsis muaj. Lub caij no, lwm txoj kev tshawb fawb pom lub zog zoo dua, nrog rau kev ua kom cov leeg muaj zog thiab lub peev xwm tsis muaj zog.

Qhov kev tshawb fawb zoo tshaj plaws tsom mus rau cov khoom xyaw ib leeg, ntau dua li cov combo uas los hauv qhov ua ntej ua haujlwm ntxiv.

Caffeine: Pam Bede, RD, tus kws kho mob noj zaub mov nrog EAS Sports Nutrition hais tias "Cov khoom muaj feem ntau hauv kev ua haujlwm ua ntej yog caffeine." "Qhov ntawd yog vim qhov kev paub paub ergogenic tau siv los ntawm cov kis las nrog kev cia siab ntawm kev txhim kho kev ua siab ntev, ncua kev qaug zog, thiab txawm tias txo qis qhov kev pom ntawm kev ua haujlwm (koj nyuaj npaum li cas koj xav tias kev tawm dag zog los ua)." Piv txwv li, ntau qhov kev tshawb fawb qhia tias muaj txiaj ntsig ntawm caffeine ntawm lub zog thiab lub zog tso tawm. Bede hais tias qhov kev pom zoo ntawm caffeine yog .9 txog 1.4 mg rau ib phaus ntawm lub cev hnyav. Piv txwv li, ib tus neeg 150 phaus xav tau txog 135 txog 200 mg ntawm caffeine txog 20 feeb ua ntej kev tawm dag zog. (FYI, qhov ntawd tsawg dua li khob khob me me ntawm feem ntau cafés.)

Branched Chain Amino Acids (BCAAs): Cov khoom xyaw ua ntej ua haujlwm zoo no yog cov khoom tsim ntawm cov protein thiab txhais tau tias tiv thaiv cov khw muag khoom glycogen hauv cov leeg (yog li koj tuaj yeem ua haujlwm ntev dua), thiab lawv kuj tseem tuaj yeem pab rov zoo, hais Bede. Kev tshawb fawb txhawb nqa qhov no: Ib txoj kev tshawb fawb txhawb lub luag haujlwm ntawm BCAAs hauv kev rov zoo thiab txhim kho cov leeg nqaij anaerobic zog (koj lub cev muaj peev xwm los tsim lub zog). Lwm qhov kev tshawb fawb pom tias BCAA supplementation pab tswj cov leeg nqaij. (Beta-alanine, tshwj xeeb, suav nrog ntau yam khoom ua ntej ua haujlwm.)

Nitric Oxide (TSIS MUAJ) Boosters: Koj tuaj yeem pom nitric oxide boosters hauv kev sib xyaw ua ntej. (Cov no tej zaum yuav muaj npe hauv qab xws li L-arginine, L-citrulline, lossis L-norvaline.) Cov no pab nrog ntshav ntws thiab cov as-ham thiab xa oxygen mus rau cov leeg, hais Bede. Qhov no tuaj yeem ua rau muab koj cov leeg "pumped" saib thiab xav. Ib qho kev tshawb fawb tshuaj xyuas hais tias nitrate los ntawm cov kua txiv beetroot tuaj yeem txhim kho cardio endurance thiab lub sijhawm rau qaug zog. Nco ntsoov tias tsis yog ib qho ntxiv, koj ua tau tsuas yog mus ncaj rau cov kua txiv kab ntxwv ua ntej ua haujlwm. Txawm hais tias tus nqi pes tsawg koj xav tau nyob ntawm koj qhov loj me, Bede qhia kom tsom mus rau 300 txog 500 mL ntawm cov kua txiv lossis li ntawm 400 txog 500 mg ntawm cov tshuaj nitrate ntxiv. (Nov yog ntau ntxiv ntawm nitric oxide thiab yuav ua li cas kom tau txais ntau dua tsis muaj ntxiv.)

Protein thiab Creatine: Thaum kawg, cov protein (xws li creatine) yog ib qho txiaj ntsig loj rau ntau tus neeg siv ntxiv - txawm tias qhov xav tau tsis yog feem ntau hais hauv cov khoom ua ntej ua haujlwm. Koj yuav muaj peev xwm pom cov protein ntau hauv "rov qab" cov tshuaj ntxiv (lossis cov hmoov protein ncaj qha) dua li ua ntej kev tawm dag zog ua haujlwm, txawm hais tias BCAAs hauv kev pabcuam ua ntej ua haujlwm ua haujlwm muab cov protein tsim cov amino acids. Wayne Westcott, Ph.D., xibfwb qhia txog kev ua haujlwm qoj ib ce ntawm Tsev Kawm Qib Siab Quincy, hu tawm cov protein (kwv yees li 20 txog 25 grams tsuas yog ua ntej lossis tsuas yog tom qab lub zog sib ntsib) rau kev tshawb fawb pab cov poj niam nce cov nqaij ntshiv thiab poob lub cev rog - txawm hais tias tuaj yeem yog los ntawm kev ntxiv lossis tag nrho cov khoom noj. Creatine, ntawm qhov tod tes, tuaj yeem pom hauv qee qhov kev pabcuam ua ntej ua haujlwm (lossis muag cais) thiab tuaj yeem siv los txhim kho kev ua haujlwm thaum ua haujlwm hnyav, raws li tau tshaj tawm yav dhau los hauv phau ntawv qhia no rau kev ua haujlwm ua ntej thiab ntxiv tom qab workout ntxiv.

Yog vim li cas koj yuav tsum tau ceev faj nrog Pre-Workout Supplements

Tam sim no, cia peb tham txog kev nyab xeeb. Raws li nrog tag nrho cov tshuaj ntxiv hauv khw, cov khoom ua ntej ua haujlwm tsis raug tswj los ntawm US Food and Drug Administration (FDA). Qhov ntawd txhais tau tias cov tuam ntxhab tsis tas yuav tshuaj xyuas qhov kev nyab xeeb ntawm cov khoom tshwj xeeb. Thiab tus nqi ntawm txhua qhov khoom tuaj yeem sib txawv ntawm pob mus rau pob. (Muaj feem cuam tshuam: Vim Li Cas Tus Kws Dietitian Hloov Nws Txoj Kev Pom Ntawm Cov Tshuaj Ntxiv)

Kev xaiv rau lub npe muaj npe nrov - ib qho uas muaj lub thwj cim pom zoo los ntawm lwm tus neeg, xws li Kev Tsim Khoom Zoo lossis GMP stamp, uas ua kom ntseeg tau tias kev noj zaub mov zoo muaj txhua yam nws hais nws ua - yog txoj hauv kev zoo kom paub yog tias koj tau txais cov khoom lag luam ua haujlwm nyab xeeb, hais tias Bede. Txawm li cas los xij, cov nyiaj ntawv no tsis yog 100 feem pua ​​ruam, thiab koj tseem yuav xav tshuaj xyuas cov npe khoom kom nco ntsoov tias kev npaj ua ntej ua haujlwm ntxiv muaj caffeine ntau dua li koj tuaj yeem lis lossis daim ntawv teev cov khoom xyaw uas koj tsis tau pom dua ua ntej.

Yog tias koj nkag siab caffeine, koj yuav tsum tshwj xeeb tsis ntseeg txog kev ua haujlwm ntxiv ua ntej, ntxiv Bede. Feem ntau muaj cov kev hloov pauv ntawm cov tshuaj los muab kev txhawb zog. Rau qee tus neeg, qhov no tuaj yeem ua rau tshee, lub plawv dhia nrawm, thiab lwm yam kev phom sij uas tuaj yeem cuam tshuam koj li kev tawm dag zog. Nws kuj qhia rau nws cov neeg siv kom nyob deb ntawm iab txiv kab ntxwv, synephrine, thiab txhua yam uas muaj tshuaj pleev ib ce zoo ib yam li ephedra thiab ephedrine - ib qho khoom xyaw txwv los ntawm FDA rau ua rau muaj kev phiv loj heev, xws li mob plawv. (Rau daim ntawv teev cov khoom xyaw kom saib xyuas, txheeb xyuas FDA nplooj ntawv ntawm cov khoom xyaw ntxiv.)

Cov neeg siv khoom tau them nyiaj ntau dua rau dab tsi hauv lawv cov zaub mov thiab tshuaj ntxiv (nyob zoo, noj zaub mov huv) thiab qee lub npe tau sau tseg thiab ua ntej ua ntej cov khoom xyaw zoo thiab cov ntawv yooj yim nyeem. Coj Mus Rau Lub Neej, kev noj zaub mov zoo txhais tau tias txhawm rau txhim kho koj lub cev kev ua haujlwm thiab kev nkag siab zoo, piv txwv li: hom cofounder thiab yav dhau los tus kws caij tsheb kauj vab, Alex Cesaria, hais tias lawv ua tib zoo saib xyuas lawv cov khoom xyaw vim tias cov neeg siv khoom tau dhau los ua raws li cov npe khoom . Cesaria thiab nws pab neeg kuj tau txiav txim siab ua lawv cov tshuaj ntxiv rau hauv daim ntawv tshuaj los pab tswj tus nqi ntawm txhua yam khoom. Cesaria hais tias "Thaum koj duav hmoov, nws nyuaj rau paub tseeb tias koj tau txais ntau npaum li cas," "Kev xa khoom kom raug yog qee yam peb pom tseem ceeb."

Lwm qhov kev ceev faj txog kev nyab xeeb thaum txiav txim siab tshuaj ntxiv: "Tsis txhob ua cov lus qhia ntawm cov neeg muag khoom hauv khw muag khoom ntxiv; cov neeg no tsis yog kws tshaj lij khoom noj khoom haus," hais Torey Armul, RNN, tus kws tshaj lij kis las kis las thiab tus tshaj tawm rau Academy of Nutrition and Dietetics. "Tham nrog tus kws noj zaub mov sau npe txhawm rau tsim kev nyab xeeb, muaj txiaj ntsig zoo, thiab npaj ua kom tau raws li qhov xav tau."

Qhov zoo tshaj plaws "Ntuj" Ua Ntej Ua Haujlwm? Tag Nrho Cov Khoom Noj

Koj tuaj yeem pom ntau yam ntawm cov khoom xyaw hauv kev ua haujlwm ntxiv ua ntej-cov uas tshawb fawb tau qhia los txhim kho kev ua haujlwm, xws li caffeine lossis nitric oxide-hauv cov zaub mov tiag, ib yam nkaus. Ntxiv rau, nrog cov zaub mov tiag tiag, koj kuj tau txais lwm yam khoom noj zoo rau koj. (Nov yog ntau qhov kev xaiv khoom noj txom ncauj ua ntej ua haujlwm.)

Armul hais tias "Kuv pom zoo kom 'zaub mov ua ntej' mus rau kev ua si thiab cov neeg tseem ceeb uas tab tom nrhiav kom txhawb lawv cov kev tawm dag zog," Armul hais. "Cov zaub mov tiag tiag, ntau dua li hmoov lossis tshuaj ntxiv, yog qhov zoo tshaj vim tias lawv muab ntau yam zoo tshaj plaws ntawm cov macro thiab micronutrients, zoo li yuav yooj yim rau zom, thiab muaj qhov ntxim nyiam dua."

Armul pom zoo kom ua kom yooj yim nrog cov khoom noj txom ncauj ib mus rau ob teev ua ntej kev tawm dag zog, ua kom cov neeg ncaws pob ua haujlwm tau txais kev pabcuam hnyav ntawm carbohydrates thiab cov neeg nqa hnyav tau txais cov khoom noj carbs thiab protein. Saib cov fiber thiab rog, ceeb toom Armul, raws li koj yuav zom cov qeeb qeeb, uas tuaj yeem ua rau lub plab tsis xis nyob. (Yam ntsig txog: 20 Cov Khoom Noj Koj Yuav Tsum Tsis Noj Ua Ntej Ua Ntej Ua Haujlwm)

Yog li Koj Yuav Tsum Tau Noj Ua Ntej Ua Haujlwm Ntxiv?

Yog tias koj yog ib tus neeg ua si ua si, tej zaum koj yuav tsis xav tau kev pab ntxiv ua ntej. Cov kua txiv hmab txiv ntoo, cov khoom noj muaj protein ntau, thiab cov caffeine uas muaj xws li matcha lossis kas fes tuaj yeem muaj peev xwm muab cov txiaj ntsig uas koj tab tom nrhiav kom ua tiav thaum noj cov khoom ua ntej ua haujlwm-tab sis tsis muaj kev pheej hmoo.

Yog tias koj xaiv los tuav kuv-up pre-workout, ua koj qhov kev tshawb fawb. "Tsis txhob tig mus rau cov khoom lag luam lub vev xaib lossis Amazon nplooj ntawv rau cov ntaub ntawv," Bede hais. "Nyob rau hauv txhua yam khoom xyaw kom paub tseeb tias nws muaj kev nyab xeeb, zoo, thiab yuav txhim kho koj qhov kev ua tau zoo." (Thiab thaum tsis ntseeg, sab laj nrog kws kho mob lossis kws kho mob noj zaub mov ua ntej ua cov hmoov ua ntej ua haujlwm lossis tshuaj.)

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