Xav Tias Ib Lub Nkag Tsis Tuaj Ib Lub Neej Lub Cev Muaj Zog
Mus rau lub gym los yog tawm mus rau ib tug khiav? Koj tuaj yeem tau hnov tias koj yuav tsum tau ua koj 'pre-workout' yog tias koj xav tau kev ua kis las ua tau zoo ntxiv thiab ua kom muaj zog ntawm lub zog. Qhov kev qhia no tau hais txog kev pabcuam ua ntej yuav ua rau cov menyuam ncaws pob, cov neeg dhia haujlwm, thiab ob peb kislas ntaus kis las. Qhov no feem ntau yog vim lawv qhov chaw zoo, thiab tsis ntau txog cov pov thawj uas txhawb nqa cov lus qhia kom txhawb koj lub cev.
Yog pre-workout cog lus tseeb los yog ib pawg ntawm hype muag tshuaj? Yuav kom teb tau lo lus nug no, koj yuav tsum paub seb qhov pre-workout yog dab tsi thiab nws ua li cas rau koj lub cev.
Yam Uas Koj Yuav Tsum Tau Paub
Cov khoom ua ntej kev ua hauj lwm yog cov khoom noj tsis muaj tshuaj . Qhov no txhais tau tias cov khoom tsis raug kuaj los yog tswj los ntawm Food and Drug Administration (FDA) rau cov khoom xyaw, kev ua tau zoo, thiab kev nyab xeeb. Kev pabcuam raug muab tso rau hauv ibqho khoom noj tshwj xeeb thiab tsis yog tshuaj yeebtshuaj.
Vim hais tias kev pabcuam pre-workout yog cov tsis muaj kev tiv thaiv, manufacturers thiab cov producers tuaj yeem hais tias zoo nkauj npaum txhua yam los muag lawv cov khoom. Qhov no zoo li tsis ncaj ncees-thiab yog-tab sis nws muaj cov pov thawj pheej pheej txhawb qee cov kev pabcuam hauv lub khw. Ua ntej xaiv lub pre-workout los yog lwm yam ntxiv, Cov Pab Neeg Ncaws Pob Ntaus Zog (International Society for Sports Nutrition) (ISSN) pom zoo kom koj ntsuas cov kev tshawb nrhiav rov qab ntxiv rau kev ua kom zoo ntxiv.
Qhov Kev Pab Ua Ntej Ua Ntej Yog Dab Tsi?
Cov khoom ua ntej kev ua hauj lwm feem ntau muaj cov khoom sib txuam, uas txhais tau hais tias daim ntawv lo tsis tas yuav zom cov nqi ntawm txhua qhov khoom noj. Yog li, koj yeej tsis paub dab tsi koj nyob nraum tau nrog cov khoom ua ntej pre-workout. Thawj cov khoom koj yuav pom muaj theem caffeine.
Lwm cov khoom xyaw muaj xws li dimethylamylamine, creatine, arginine, β-alanine, taurine, thiab phosphates. Muaj ntau cov kev ua hauj lwm ua ntej kuj muaj kev cog qoob loo ntxiv xws li cov tshuaj hu ua guarana (herbal caffeine).
Honestly, pre-workout tshuaj yog cov haib tiag tiag vim tias lawv muaj cov nqi loj ntawm caffeine. Qhov no yog vim li cas koj thiaj li muaj zog thiab npaj txhij rau kev ua haujlwm tom qab siv lub khoom siv ua ntej. Qhov no puas ua kom koj lub cev muaj zog los yog ib ce siv dag zog zoo dua?
Kev tshawb xyuas pom tias qee cov khoom xyaw ua tau haujlwm zoo dua qub thiab tsis yog thaum ua ke, cov khoom ua ntej cov khoom siv ua ntej. Lawv nyob twj ywm nrov tiam sis thiab saib txhua yam khoom muaj txiaj ntsig zoo heev tshwj xeeb tshaj yog tias koj xav tias siv lub pre-workout. Ntawm no yog ob peb yam khoom xyaw uas pom nyob hauv cov khoom ua ntej kev ua hauj lwm thiab seb lawv ua haujlwm li cas hauv koj lub cev:
- Caffeine - Kev tshawb fawb qhia caffeine muaj txiaj ntsig zoo rau kev ua kis las zoo dua. Caffeine yog pom tias yuav ua rau kom koj tus metabolic feem ntau, ua kom muaj kev sim siab, thiab ua rau qaug zog. Nws tseem yuav ua rau lub hauv plab tseem ceeb (CNS), txhim kho koj lub hlwb kev ua haujlwm kom zoo dua thiab ua haujlwm zoo. Rau qhov zoo tshaj plaws, caffeine doses raug pom zoo kom ua raws txhua tus neeg thiab noj hauv pes tsawg mus rau pes tsawg koob (~ 3-6 mg / kg ntawm lub cev qhov hnyav). Hmoov tsis, cov khoom ua ntej kev ua hauj lwm feem ntau tshaj cov caffeine qib uas pom tias yuav tawm hauv koj tuaj yeem tswj tsis tau qhov koj xav tau tshaj plaws. Ntau tus neeg ncaws pob yog tam sim no tig mus rau kasfes dub ua ib txoj hauv kev zoo los tswj cov caffeine kom tsawg thiab txhim kho lawv qhov kev ua tau zoo.
- Creatine - Lub cev zoo tshaj plaws txhawb ntxiv los ntawm kev tshawb fawb thiab tshawb nrhiav. Creatine yog tsim los ntawm cov amino acids thiab feeb meej hauv koj cov leeg nqaij. Tus thawj lub luag haujlwm ntawm creatine yog muab lub zog rau koj lub hlwb thiab tswj kev tshuav nyiaj cellular. Nws ua rau kis las kis las los ntawm kev nce ATP (adenosine tri-phosphate) siv thaum lub sij hawm tawg ceev ceev xws li khiav los yog hnyav hnyav. Raws li kev tshawb xyuas ntawm tshaj 80 cov kev tshawb fawb luam tawm hauv phau ntawv hu ua International Society of Sports Khoom noj khoom haus , creatine supplementation yog siv rau kev loj hlob ntawm cov leeg, ntxiv dag zog, thiab kev ua tau zoo nyob rau hauv kev kawm siab (HIIT). Qhov kev pom zoo tso cai txhua txhua hnub ntawm creatine yog 5 grams loaded dhau lub sij hawm, cycled, thiab zoo tshaj plaws npaum li ib tug neeg ntxiv.
- Arginine - Qhov no tseem ceeb heev amino acid yog ib feem ntawm cov xim amino-chained amino acid thiab tsim nyog rau kev ua cov protein. Arginine kuj yog siv los tsim cov nitric oxide, ib qho chaw uas relaxes koj cov hlab ntsha kom zoo dua cov ntshav khiav thiab kev sib hloov oxygen. Kuj tseem muaj txiaj ntsim kev noj qab haus huv rau cov neeg muaj teeb meem ntawm lub plawv lossis mob ntshav siab. Cov ntaub ntawv pov thawj uas muaj pov thawj tau muaj los pab txhawb cov lus qhia txhawb kev txhawb nqa kev ua kis las kom zoo lossis muaj peev xwm ua tau zoo hauv cov neeg kislas. Yuav tsum tau tshawb fawb ntau ntxiv los ntsuam xyuas lub luag haujlwm ntawm cov kev pabcuam ntxiv arginine rau kev ua haujlwm.
- β-alanine - Tsis tas li ntawd hu ua beta-alanine, qhov no yog ib qho uas tshwm sim ntawm cov amino acid uas ua rau koj lub siab. Nws kuj tseem kis tau los ntawm cov khoom noj xws li nqaij qaib thiab nqaij, thiab supplementation. β-alanine yuav pab tau kom cov carnosine hauv koj cov leeg nqaij ua kom zoo dua qub. Beta-alanine supplementation tau pom tias qeeb rau qhov pib ntawm qhov mob ntawm neuromuscular thiab txhim kho kev ua kis las. Dosing of β-alanine yuav txawv rau ib tus neeg vim muaj peev xwm ua rau muaj kev phiv los xws li cov txheej txheem (tingling) piv txwv. Vim hais tias cov khoom ua ntej kev ua hauj lwm muab cov khoom xyaw ua ke tsis tas yuav qhia cov qib ntawm txhua tus tshem tawm koj lub peev xwm los hu rov qab cov koob tshuaj yog tias koj tsis muaj kev phom sij. Kev tshawb fawb ntau ntxiv los txiav txim seb qhov teeb meem ntawm beta-alanine ntawm lub zog thiab kev ua haujlwm ntev ntev ntev tshaj li 25 feeb raws li txoj hauj lwm uas tau tshaj tawm hauv phau ntawv xov xwm International Society of Sports Nutrition .
- Taurine - Ib qho ntawm ntau tshaj cov amino acids nyob rau hauv lub hlwb, retina, tej leeg nqaij, thiab kabmob thoob plaws hauv lub cev. Taurine muaj ntau yam dej num nyob rau hauv lub hauv nruab nrab hauv lub paj hlwb (CNS) thiab pab nrog tib neeg txoj kev loj hlob. Nws yog tab tom tshwm sim hauv koj lub cev tiam sis kuj tau txais los ntawm kev noj tsiaj thiab ntses protein ntau. Koj yuav pom taurine nrog rau cov kua dej ntau thiab nws tuaj yeem muas tau ntxiv. Taurine ua haujlwm raws li neurotransmitter hauv lub hlwb, stabilizes cell membranes, thiab tswj cov thauj ntawm cov as-ham uas tseem ceeb hauv koj lub cev. Txawm hais tias taurine muaj ntau yam tseem ceeb hauv metabolic, muaj tshwm sim los ua pov thawj los txhawb cov lus pom zoo ntawm kev ua tau zoo dua kev ua kis las. Evidently, noj tshuaj taurine thiab caffeine ua ke-ib qho tshwm sim nrog pre-workout khoom-ua tau kom mob nqaij siab raws li kev tshawb fawb tawm hauv phau ntawv xov xwm ntawm Zog thiab Kev Txij Nkawm .
- Phosphates - Phosphates muaj alkalinizing cov neeg ua haujlwm xws li sodium bicarbonate , sodium citrate, thiab phosphate salts. Phosphates kev pab nrog cov qauv ntawm tes, kev siv hluav taws xob, thiab ntau lwm yam dej num tseem ceeb rau koj kev noj qab haus huv. Lawv tshwm sim los txhim kho kev ua kis las los ntawm kev siv cov kua qaub uas ua kom muaj zog ntawm cov leeg thaum ua exercise. Feem ntau cov tshuaj ntxhua pob tshuaj zoo li zoo rau kev txhaj tshuaj me me thiab siv sij hawm luv luv, tab sis tuaj yeem cuam tshuam kev noj qab haus huv yog tias noj tshuaj ntau dua. Cov neeg muaj teeb meem ntawm lub raum thiab nws ua rau lub raum pob zeb yuav tsum tsis txhob ntxiv nrog phosphates tsis tau txais kev sab laj ntawm lawv tus kws kho mob. Lwm yam kev phom sij kuj muaj xws li mob plab, tsam plab, thiab xeev siab.
- Guarana - Ib hom cog rau Brazil tsim cov noob uas siv ntau yam kev noj qab haus huv. Guarana ua hauj lwm raws li ib qho stimulant thiab muaj ob zaug qhov nyiaj ntawm caffeine nyob rau hauv kas fes taum. Guarana tau hais kom txhim kho kev ua kis las, nce siab, thiab txo cov nqaij ntshiv. Qee qhov kev tshawb fawb pom hais tias qis dua kev txiav txim siab (75mg) kom muaj kev cuam tshuam zoo dua qub rau lub cev tsis muaj kev txhawj xeeb uas tsis muaj kev txhawj xeeb txog tshuaj lom dua ntau dua. Caffeine tau pom tias yuav txhawb koj cov kev ua haujlwm ntawm qib qis dua thiab, hmoov tsis, ua ntej cov khoom siv ua ntej yuav tshem tawm koj lub peev xwm los txo kom tsawg.
- Betaine - Ib qho amino acid tshwm sim los txhim kho lub cev muaj zog thiab txhawb cov nqaij ntshiv kev loj hlob. Betaine muaj nyob rau hauv ntau yam khoom noj xws li zaub lom, beets, thiab whole grains. Nws ua hauj lwm hauv lub cev los ntawm kev tswj lub siab, kev siv tshuaj, thiab kev ua haujlwm ntawm tes. Betaine kuj pab koj lub cev nqaijrog. Kev tshawb fawb me me ntawm betaine supplementation tau qhia betaine supplementation zoo dua lub cev muaj pes tsawg leeg, leeg loj, thiab kev ua hauj lwm muaj peev xwm.
- Nitrates - Ib qho chaw uas muaj ntau yam khoom noj thiab ntau tshaj hauv cov nplooj zaub, zaub, thiab beetroot. Tom qab siv cov khoom noj khoom haus nitrate-nplua nuj, koj lub cev hloov mus rau nitrite thiab siv ntxiv los ua cov nitric oxide. Nitric oxide muaj lub luag haujlwm tseem ceeb hauv kev tswj koj cov metabolic thiab vascular functions. Thaum lub caij ua exercise, nitric oxide tau hais kom muaj ntshav txaus, ua kom lub ntsws muaj zog, thiab ntxiv dag zog rau cov leeg nqaij. Muaj ntau tus neeg ncaws pob ntxiv nrog kua txiv hmab txiv ntoo beetroot los txhim kho cardiorespiratory endurance thiab kev ua kis las.
Teebmeem ntawm Exercise Performance and Mob Zog
Cov khoom ua ntej kev ua hauj lwm ua rau siab ua kom koj qhov kev ua tau zoo, tab sis qhov no yog tiag tiag vim cov ntsiab lus caffeine thiab tsis tas ua ntxiv. Tej zaum koj yuav tau nyiaj koj cov nyiaj thiab ua kom zoo dua haus ib khob lossis ob lub dub kas fes ua ntej ua haujlwm, tshwj xeeb tshaj yog vim muaj ntau cov khoom xyaw ntxiv zoo dua ib leeg kheej thiab tsis ua ke hauv cov khoom siv tsis paub. Cov kev tshawb fawb nram qab no tau ntsuam xyuas qhov ua tau zoo ntawm kev ua ntej kev ua haujlwm hauv kev ua kis las thiab nqaij leeg:
- Kev tshawb nrhiav luam tawm nyob rau hauv American Journal of Health-System Pharmacy qhia tau tias cov pov thawj tsis muaj txhij txhua yog muaj rau cov khoom ua ntej pre-workout kom zoo rau kev ua tau zoo. Cov khoom xyaw zaub ib leeg zoo ib yam li caffeine tau qhia qee qhov txiaj ntsig ergogenic uas muaj kev txhim kho lub sij hawm, lub zog, thiab lub paj hlwb thaum lub cev kev cob qhia. Kev nyab xeeb ntawm cov khoom no kuj yog ib qho kev txhawj xeeb vim tias cov tib neeg yuav haus ntau dua li cov nqi pom zoo.
- Kev tshawb fawb luam tawm hauv Phau Tsom Fais Ntiaj Teb ntawm Cov Khoom Noj Khoom Haus Ntiav yog xyuas seb cov khoom ua ntej kev ua hauj lwm muaj zog ntxiv ntshav cov nqaij hauv cov leeg nqaij thaum lub caij ua si. Ntshav ntxiv ntshav yuav pab kom muaj cov pa oxygen zoo dua qub mus ua haujlwm nrog rau kev ua haujlwm kom zoo dua qub. Cov txiaj ntsim tau muab cov khoom ua ntej kev ua hauj lwm tsis tau txhim kho qhov kev ua tau zoo. Lub sijhawm tsuas yog cov ntshav ntws mus rau cov leeg tau pom kev nce qib tom qab thiab tsuas yog tom qab 80 feem pua qhov kev mob hnyav. Kev tshawb fawb ntau ntxiv yuav tsum tau txiav txim seb cov xwm txheej twg thiab cov kis las twg yuav tau txais txiaj ntsig los ntawm kev siv cov khoom ua ntej kev ua hauj lwm.
- Kev tshawb nrhiav luam tawm hauv International Journal of Medical Sciences tau tshawb xyuas cov teebmeem ntawm kev ua haujlwm ua ntej kev ua haujlwm ntawm lean mass, athletic performance, thiab kev xyaum ua haujlwm. Cov neeg koom tes tau qhia tias muaj zog ntau dua thiab zoo dua hauv lawv cov kev ua hauj lwm piv rau cov uas tau txais cov placebo. Txawm li cas los xij, tsis muaj cov pov thawj ntawm kev hloov cev hauv cev lossis kev ua kom tau qoj ib ce.
- Lwm txoj kev tshawb luam tawm hauv Phau Tsom Fais Ntiaj teb Kev Noj Qab Haus Huv Txog Kev Noj Qab Haus Huv cov kev tshawb nrhiav txog seb cov kev pabcuam ua ntej nrog lossis tsis muaj yam dabtsis yuav cuam tshuam cov lus teb thaum lub sijhawm ua haujlwm hauv cov neeg ua haujlwm uas tsis muaj kev kawm. Synephrine yog ib qho kev sib txuas ntawm cov kua txiv kab ntxwv nrog cov metabolism hauv lub cev kom muaj zog. Cov txiaj ntsim tau hais txog kev ua hauj lwm txhawb nqa kev ua hauj lwm yuav pab tau kev paub txog kev ua haujlwm thiab kev qoj ib ce thaum ua haujlwm, tab sis yuav tsum tau tshawb xyuas ntxiv.
Lo Lus Ntawm
Cov kev pabcuam ua ntej yog nrov vim feem ntau ntawm cov caffeine buzz uas tau muab rau thaum koj xyaum ua haujlwm. Hmoov tsis, lawv yuav tsis yog cov khoom zoo tshaj plaws rau kev ua kis las zoo thiab mob leeg. Tseem muaj pov thawj txaus los txhawb kev siv cov khoom qub rau lub hom phiaj no. Vim hais tias muaj cov ntsiab lus caffeine hauv cov khoom ua ntej kev ua hauj lwm thiab cov teeb meem kev phom sij, nws yog ib lub tswv yim zoo nrog koj tus kws kho mob tham ua ntej siv qhov no lossis lwm yam ntxiv.
> Qhov chaw:
> Eudy AE li al., Kev ua zoo thiab kev nyab xeeb ntawm cov khoom xyaw uas pom nyob rau hauv cov nyiaj pab them nqi, American Journal of Health-System Pharmacy , 2013
> Jung PY li alien, Cov teebmeem ntawm kev noj cov zaub mov ua ntej nrog thiab tsis muaj kev sibtham rau 8 lub limtiam rau kev cob qhia kev cob qhia rau cov tub ua haujlwm uas tsis muaj kev sib raug zoo, Phau Qhia Txog Kev Noj Qoob Loo (International Society of Sports Nutrition) , 2017
> Kedia AW thiab lwm tus, Cov Teebmeem ntawm Pre-Workout Supplement on Lean Mass, Muscular Performance, Kev Kawm Txuj ci Kev Kawm Txuj Ci thiab Biomarkers ntawm Kev Nyab Xeeb, Cov Ntawv Tshaj Lij Tshab Ntawm Kev Kho Mob Kho Mob , 2014
> Martin JS thiab lwm tus, Cov teebmeem ntawm kev ua haujlwm ua ntej kev ua haujlwm rau hyperemia tom qab txhais ceg ntxiv ua haujlwm qoj ib ce kom tsis txhob muaj kev sib txawv ntawm cov haujlwm, Cov Ntawv Xov Xwm ntawm Cov Chaw Noj Qab Haus Huv Txog Kev Noj Qoob Ntiaj Teb , 2017