Qee qhov haujlwm, qee cov neeg muaj peev xwm, qee cov nyiaj khib nyiab
Koj tuaj yeem saib xyuas los siv kev tsim kho lub cev rau cov kev ua si ua si thiab kev ua kom qoj ib ce. Muaj tsis muaj kev txiav txim siab rau txhua qhov kev lag luam tshiab los yuav cov khoom uas tsim cov nqaij khov sai. Qhov nyuaj yog nrhiav paub seb cov twg ua hauj lwm thiab ntau npaum li cas yuav tsum tau xyuam xim. Ntawm no yog ntau daim ntawv teev cov tshuaj los xav txog.
Creatine
Creatine yog ib qho uas muaj tshwm sim los ntawm cov leeg mob hauv cov leeg.
Creatine monohydrate yog daim ntawv ntxiv thiab muab sib txuas ua ke ntawm cov amino acids arginine, glycine thiab methionine. Creatine drives qhov tseem ceeb ua rau lub zog phosphate energy pathway, uas yog ib qho tseem ceeb hauv kev siv ua haujlwm xws li nyhav lifting. Creatine tuaj yeem txhim kho lub cev ntau thiab kev kawm ua haujlwm hauv kev ua haujlwm siab. Tsum paub tias tsis yog txhua leej txhua tus teb rau creatine supplementation thiab 30 feem pua ntawm cov neeg siv yuav tsis pom kev txhim kho. Cov poj niam yuav tsis muaj txiaj ntsig ntau npaum li cov txiv neej. Hauv kev kawm hnyav, muaj zog, ntau, thiab tsis muaj rog yog qhov ua kom haum.
Kev Nyab Xeeb Hauv kev pom zoo ntawm 3 grams / hnub creatine zoo nkaus li siv lub sijhawm ntev hauv kev tshawb fawb tawm kom deb li deb. Raug rho tawm cov teebmeem phais raug qhia tawm, tiam sis cov no yuav yog vim li cas tsis ua raws li qhov tau pom zoo.
Proteins hmoov - Whey, Casein, kua, qe
Cov tshuaj proteins no muaj tag nrho cov tseem ceeb hauv cov amino acids uas lub cev tsis tuaj yeem tsim nws tus kheej.
Cov proteins uas txawv, xws li whey thiab casein, qe thiab kua muaj ntau qhov nqus dej. Txawm hais tias koj yuav tsum nyiam ib leeg dhau ib leeg rau cov leeg hauv tsev tseem yog cov ntsiab lus ntawm kev sib tawm tswv yim thiab kev tawm tswv yim, txawm hais tias whey protein cais tawm, muaj protein ntau sai, muaj qee cov kev pab los ntawm ntau cov kev tshawb fawb.
Rau cov hmoov protein, txheeb xyuas qhov muaj nqis los ntawm kev kuaj xyuas cov kabmob uas sau rau ntawm daim ntawv lo. Ua ke nrog kev cob qhia, cov kua protein ntau txaus nrog rau kev noj haus yuav muaj peev xwm ua kom muaj cov leeg mob thiab txo lub cev rog. Saib Cov Kev Noj Zaub Haus Rau Lub Cev kom ntxiv sijhawm teeb meem ua ntej thiab tom qab kawm tiav.
Kev Nyab Xeeb Tsis muaj teeb meem kev nyab xeeb yuav tsum muaj thaum koj noj cov hmoov piam thaj hauv cov txwv. Feem ntau cov khoom noj protein ntau yuav tsis zoo rau cov neeg muaj kab mob hauv lub raum.
Multivitamins
Cov tshuaj multivitamin tuaj yeem pab koj ncav cuag cov khoom noj txhua hnub kom zoo rau cov vitamins thiab minerals yog tias koj muaj tsawg dua kev noj haus, kev ua rau koj cov khoom noj, los yog kev qoj ib ce ua kom qis zog. Kuv xav tias muaj ntau hom kev pov hwm kho mob (insurance) zoo rau hauv cov xwm txheej no. Xaiv ib hom npe nrov. Koj yuav tsum xaiv qhov zoo tagnrho-ncig ntxiv nrog rau qhov formula formula.
Antioxidants
Antioxidants nyob rau hauv kev noj haus tiv thaiv tawm tsam tej yam ntuj tso thiab hluav taws xob thooj hu ua dawb radicals uas yog ib feem ntawm txhua hnub nyob. Txoj kev ua neej kom muaj kev nyuab siab yuav ua rau koj xav tau cov tshuaj antioxidants. Vitamin C thiab E yog cov tshuaj antioxidants tseem ceeb hauv kev noj haus li qub txawm hais tias ntau lwm cov khoom siv kev pabcuam txhawb rau cov nyhuv no.
Txoj kev puas tsuaj, kev nyuab siab, haus luam yeeb, qoj ib ce, thiab muaj mob yuav ua rau koj xav tau kev tiv thaiv antioxidant.
Kev Nyab Xeeb Qhov ntau ntawm cov tshuaj antioxidants yuav tsim tau cov nyhuv 'pro-oxidant', uas yog cov lus tsis txaus siab ntawm koj yuav siv cov tshuaj no. Lub koom haum Australian ntawm Sport tau pom zoo tias cov tshuaj vitamins tshuaj antioxidant tsuas yog txhaj rau lub sijhawm ob peb lub lis piam thaum lub cev ua rau muaj teeb meem ntxhov siab. Vitamin C ntau heev yuav txhawb txoj kev nqus hlau nqus hlau, uas yuav tsis zoo rau txhua tus neeg.
Calcium
Cov poj niam uas qhia nyuaj thiab ncav cuag qis roj tsawg lub cev, hais hauv qab 10 feem pua, tej zaum yuav muaj kev pheej hmoo ntawm poob lawv lub sijhawm los ntawm hormonal cuam tshuam rau cov tshuaj estrogen.
Kev qoj ua kom qis vim yog qog yuav ua rau cov pob txha tsis zoo ib yam li uas tshwm sim nyob rau hauv lub cev ntas. Tsis ntev los ntawm kev kawm kislas tsis yog tsawg tab sis yuav tsum tau kom koj ntsib kws kho mob, los yog zoo dua, kws kho mob kis las thiab tus kws qhia noj haus kom paub txog qhov teeb meem. Calcium tshuaj yuav yog ib feem ntawm kev daws yog tias pob txha muaj mob yuav muaj kev cuam tshuam.
Zinc thiab Magnesium
Zinc yog ib qho tseem ceeb los tsim cov txiv neej hormone testosterone thiab nyob rau hauv lub cev kev tiv thaiv kab mob. Magnesium yog ib qho tseem ceeb ntawm kev tswj lub paj hlwb thiab kev tswj hwm lub plawv mob. Ob leeg muaj kab kev los ntawm kev ua haujlwm tseem ceeb ntawm biochemical. Zinc thiab magnesium feem ntau tau muag khoom rau cov khoom tsim tawm hauv kev sib ntxiv ua ke hu ua ZMA. Zinc yog nyob rau hauv whole grains, noob, neeg rau thiab tshwj xeeb tshaj yog nqaij thiab pob zeb. Tom qab xyoo dhau los ntawm kev tshawb fawb, tsis muaj pov thawj tshwm sim los ua pov thawj tias cov ntxhia hauv qab yog muaj kev tsim kho los yog kev ua kis las ua tau zoo tshaj qhov kev pom zoo ntawm kev noj zaub mov.
Kev Nyab Xeeb Zinc tuaj yeem ua mob lom me ntsis hauv zis thiab zinc tuaj yeem cuam tshuam kev nqus ntawm tooj. Kuv pom tias tsis pub dhau 20 mg / hnub hauv tshuaj ntawm zinc.
Hlau
Hlau yog lub pob zeb hauv lub hauv paus tseem ceeb rau kev tsim cov hemoglobin, muaj protein ntau uas thauj cov pa oxygen hauv lub cev. Nws yog ib qho yooj yim los saib qhov tseem ceeb li cas iron yog rau cov neeg uas ua si.
Kev Nyab Xeeb Iron overload yuav ua rau muaj kab mob hu ua hemochromatosis hauv qee tus neeg raug mob. Cov tshuaj siv hlau yuav tsum tsuas yog tus kws kho mob sau, thiab rau cov neeg ua si los sis cov neeg uas xyaum ua haujlwm hnyav, tus kws kho mob kis las nrog ib tus kws qhia txog kev ua si yuav zoo dua. Nco ntsoov saib xyuas qhov no vim tias cov tshuaj tsis pub noj mov yuav tsum tsis txhob rho tawm. Cov tshuaj siv hlau yuav ua rau cem quav thiab gastric chim siab rau qee cov neeg.
Electrolyte thiab Carbohydrate Replication Drinks
Electrolytes tsuas yog los ntawm cov zaub mov hauv cov zaub mov noj thiab lawv tswj cov dej sib luag thiab pabcuam rau lub paj hlwb kom mob cov leeg. Electrolytes yog sodium, potassium, magnesium, calcium thiab chloride, bicarbonate, phosphate, sulfate. Qoj ib ce yog ib qho tseem ceeb nyob ntsig txog sodium thiab potassium. Carbohydrates yog ib qho tseem ceeb rau kev ua kom lub cev qoj ib ce, nrog rau kev hnyav hnyav, thiab tom qab qoj ib ce hloov khoom noj. Carbohydrates, feem ntau suab thaj, yog formulated hauv cov dej qab zib nrog cov electrolytes xws li sodium chloride thiab potassium thiab tej zaum magnesium.
Cov dej haus dej qab zib tuaj yeem siv rau qhov kev luj xyuas uas qhov kev sib ntsib pib dhau ib xuab moos ntawm qhov kev siv zog lossis thaum kawg ntawm cov kev sib tham no qhov hloov tshiab ntawm cov leeg piam thaj yog qhov ua zoo. Saib kuv tsab xov xwm ntawm Lub Tsev Rau Khoom Noj Khoom Haus (Bodybuilding Diet) rau cov lus qhia ntxiv txog kev haus dej haus cawv.
Caffeine
Caffeine yog qhov tshwm sim alkaloid thiab stimulant hauv kas fes, tshuaj yej, cocoa, guarana, cola thiab lwm yam khoom noj khoom haus. Ib lub hwjchim uas muaj hwjchim loj tshaj plaws yuav muab rau koj txog 100 milligrams of caffeine, instant coffee nyob ntawm 80 milligrams, feem ntau tsawg dua, thiab tshuaj yej nyob ib ncig ntawm 40 milligram. Nws txawv ntawm qhov khoom rau cov khoom thiab seb koj npaj qhov dej haus.
Kev Nyab Xeeb Nyob hauv cov ntsiab lus kho mob, feem ntau kev kho mob lub tswv yim yog tias mus rau peb lub khob kas fes rau ib hnub tsis tsim kev puas tsuaj, thiab tej zaum kuj muaj qee qhov txiaj ntsig, txawm tias qee cov neeg tau txais kev pabcuam ntawm cov khoom ua kom muaj teebmeem dua lwm tus. Lub plawv dhia ntawm lub plawv thiab kev ua ntsag tsis muaj kev paub txog los ntawm tej caffeine drinkers. Thaum cev xeeb tub, ib los yog ob lub khob txhua hnub yog xav tsis tau rau tus me nyuam hauv plab.
Glucosamine
Contrary to lub suab ntawm lub npe, glucosamine tsis yog hloov dej qab zib tab sis ib qho tshwm sim uas muaj tshwm sim uas tau txais kev tshaj tawm thiab kev txhawb nqa raws li qhov ntxiv rau kev mob ntawm kev mob caj dab thiab kev tiv thaiv kev sib koom tes ntxiv. Glucosamine tau nrov nrog cov neeg kis las ntawm txhua hom, nrog rau cov kws qhia hnyav, tshwj xeeb tshaj yog rau ntawm lub hauv siab mob caj dab thiab mob. Glucosamine zoo li yuav siv tau.
Glutamine, HMB thiab Beta-alanine
Glutamine thiab beta-alanine yog amino acids thiab HMB, beta-hydroxy-beta-methyl butyrate, yog ib qho ntawm cov leucine, lwm cov amino acid. Kev qhia txog cov amino acids uas yog, cov khoom vaj khoom tsev ntawm cov protein, los txhim kho kev ua tau zoo hauv cov kev ua si muaj zog tshwj xeeb ntawm cov tuam txhab ntxiv xyoo ntxiv. Rau hnub tim, cov pov thawj rau txhua qhov kom zoo dua tau sib xyaw thiab feem ntau tsis tuaj yeem ua haujlwm.
HMB supplementation yog thov kom tsim cov leeg loj thiab lub zog thiab txhawb roj poob hauv nrog ib qhov kev pab cuam zoo. Cov kev tshawb fawb ntawm HMB tau qhia ib co txiaj ntsim kom muaj kev sib tw ua kis las nyob hauv kev sib zog ua ke ntau dua, tiam sis cov txiaj ntsig zoo qis dua thiab tus nqi ntawm HMB yog siab. Kev siv tshuaj zoo npaum li cas yog 3 grams / hnub muab faib ua 1 gram peb zaug ib hnub twg. Tej zaum tsis tsim nyog noj. Beta-alanine yog tus txiv leej tub tshiab ntawm lub nras thiab tsis tau soj ntsuam txaus txaus rau kuv qhov kev pom. Nws yuav muab qee yam kom zoo hauv cov kev ua si kom zoo xws li kev hnyav tab sis nws tseem ntxov dhau thaum ntxov paub tias nws ua tau. Qee cov kev tshawb fawb thaum ntxov raug yuam kev. Txuag koj cov nyiaj los yog sim creatine xwb.
Lwm yam kab mob amino acids
Arginine, thiab leucine, valine, thiab isoleucine, amino acids uas yog cov amino acids, kuj nce thiab muag raws li kev pabcuam los pabcuam muaj zog thiab cov kislas. Raws li cov khoom muag, tsis muaj pov thawj ntawm cov txiaj ntsim tshaj lawv txoj hauj lwm hauv cov proteins kom tiav. Leucine tej zaum yuav tsim nyog saib xyuas kom tau txais txiaj ntsim nrog kev ntsuam xyuas ntxiv.
Summing Up Pab
Yog tias koj yog ib tug kis las kislas, tsis txhob muab dab tsi tso rau hauv koj lub qhov ncauj uas yuav ua rau koj tsis tuaj yeem kuaj tshuaj. Rau cov amateurs, tsis txhob ntseeg txhua yam koj nyeem hauv cov leeg nqaij lossis hauv internet. Ntau qhov kev kuaj xyuas ywj pheej yuav tsum tau xyuas kom paub tseeb txog tus nqi thiab kev nyab xeeb ntawm cov tshuaj.
Lwm Cov Kev Ntsuam Xyuas Lub Cev Ua Si
- Tus nqi uas ua haujlwm zoo licas, cov koob tshuaj licas? (Tsis txhob noj ntau dua li cov tshuaj uas tau qhia.)
- Puas yog koj cov lus pom zoo ntxiv tias cov tshuaj siv tau zoo npaum li cas?
- Koj puas cia siab rau lub tuam txhab ntxiv kom ib txwm muab qhov nqi ntawd rau nws cov khoom?
- Koj puas cia siab rau lub tuam txhab ntxiv kom tsis txhob muaj cov khoom tsis raug lossis tsis raug cai ntxiv uas txhob txwm lossis tsis txhob txwm ua rau hauv cov khoom?
Cov chaw
Maughan RJ, King DS, Lea T. Khoom noj haus. J Sports Sci. 2004 Jan; 22 (1): 95-113.
Kreider RB. Kev noj tshuaj thiab pab txhawb kev loj hlob ntawm cov nqaij ntshiv nrog kev ua exercise. Cov Kev Ua Si Med. 1999 Feb; 27 (2): 97-110.
Kerksick CM, Rasmussen CJ, Lancaster SL, li al. Cov teebmeem ntawm cov protein thiab cov amino acid supplementation ntawm kev ua tau zoo thiab kev cob qhia kev cob qhia thaum kaum lub lim tiam ntawm txoj kev kawm ua haujlwm. J Kev Zog Kom Ruaj. 2006 Aug; 20 (3): 643-53.
Kev hloov ntawm Cochrane Database Syst Rev. 2001; (1): CD002946. Glucosamine kho rau kev kho osteoarthritis. Cochrane Database Syst Rev. 2005 Apr 18; (2): CD002946.
AIS Sports Khoom Noj - AIS Sports Supplement Program 2007.