Cov kev ua haujlwm ua ntej yuav pab koj ua kom muaj zog thiab ua kom ntev dua?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov tshuaj no tuaj yeem txhim kho kev ua haujlwm ntawm koj cov kev ua haujlwm, tab sis lawv tsis haum rau txhua tus.

Yuav ua li cas yog ib tug pre-workout complex

Lub multicomponent pre-workout complex ("pre-workout", PT-complex) yog ib qho kev ua si ntxiv los ntawm Patrick S. Harty, Hannah A. Zabriskie, Jacob L. Erickson, Paul E. Molling, Chad M. Kerksick & Andrew R. Jagim. Cov khoom xyaw ua ntej kev ua haujlwm ntau ntxiv, cuam tshuam txog kev nyab xeeb, thiab kev ua haujlwm tau zoo: kev tshuaj xyuas luv luv / Phau ntawv Journal ntawm International Society of Sports Nutrition raws li cov hmoov formulated nrog psychostimulants, amino acids, vitamins thiab lwm yam khoom xyaw. Lub luag haujlwm tseem ceeb ntawm PT-complex yog ua kom muaj zog, ua kom muaj zog, pab tsim cov leeg nqaij thiab poob phaus, thiab txhim kho kev ua kis las feem ntau.

Tsis muaj ib qho qauv ua ntej ua ntej, txhua lub chaw tsim khoom ntxiv cov khoom xyaw sib txawv rau cov muaj pes tsawg leeg: los ntawm whey protein thiab BCAA rau ginseng thiab beet extract. Tab sis, muab lub hom phiaj tseem ceeb, yuav luag tag nrho cov complexes muaj ob peb yam zoo kawm.

Yuav ua li cas pre-workout complexes ua hauj lwm?

Tsis muaj ntau cov khoom xyaw tseem ceeb.

Caffeine

Caffeine yog ib qho kev puas siab puas ntsws uas cuam tshuam rau hauv nruab nrab lub paj hlwb, nce Nanci S. Guest, Trisha A. VanDusseldop, Michael T. Nelson. Lub koom haum thoob ntiaj teb ntawm kev ua kis las noj zaub mov txoj hauj lwm sawv ntsug: caffeine thiab kev tawm dag zog kev ua tau zoo / Phau ntawv Journal ntawm International Society of Sports Nutrition tag nrho endurance, ceev thiab lub zog, pab koj tsom.

Taurine

Qhov no sulfur-muaj amino acid tuaj yeem yog J. A. Kurtz, T. A. VanDusseldorp, J. A. Doyle. Taurine hauv kev ua kis las thiab kev tawm dag zog / Phau ntawv Journal ntawm International Society of Sports Nutrition ua kom muaj rog rog, txo cov kev mob tshwm sim tom qab ua haujlwm thiab oxidative kev nyuaj siab thiab yog li muaj txiaj ntsig zoo rov qab.

Taurine tuaj yeem ua tau zoo rau kev ua haujlwm dav dav thiab muaj zog, nce Jay R Hoffman, Nicholas A Ratamess, Ryan Ross. Cov txiaj ntsig ntawm kev tawm dag zog ua ntej lub zog ntxiv rau qhov mob hormonal teb rau kev tawm dag zog tawm dag zog / Phau ntawv xov xwm ntawm lub zog thiab kev tshawb fawb kev ua kom muaj zog thiab txhim kho Thomas G Balshaw, Theodoros M Bampouras, Timothy J Barry, S Andy Sparks. Cov txiaj ntsig ntawm kev noj cov tshuaj taurine ntawm 3-km khiav kev ua haujlwm hauv kev cob qhia nruab nrab-nruab nrab khiav / Amino Acids yog qhov tshwm sim ntawm kev sib tw nruab nrab.

BCAA

BCAAs yog peb ceg saw amino acids: leucine, isoleucine thiab valine. Lawv yog irreplaceable, uas yog, lawv tsis tsim nyob rau hauv lub cev thiab yuav tsum tau noj nrog zaub mov.

Qhov tseem ceeb amino acids koom nrog hauv Hormonal thiab signaling lub luag hauj lwm ntawm branched-chain amino acids / Mayo Clinic nyob rau hauv zus tau tej cov tshuaj hormones thiab signaling nyob rau hauv lub cell uas ua rau cov leeg nqaij.

Muaj cov ntaub ntawv los ntawm 1. Eric A Newsholme, Eva Blomstrand. Branched-chain amino acids thiab central qaug zog. / Phau ntawv Journal ntawm kev noj haus

2. Cov khoom noj khoom haus rau kev ua si thiab kis las ua si / Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv (ODS) ntawm National Institutes of Health (NIH) uas BCAA supplementation tuaj yeem txo qis kev tawm dag zog thiab muaj txiaj ntsig zoo rau kev loj hlob ntawm cov leeg nqaij thiab lub zog.

L - arginine thiab L - citrulline

Cov amino acids no ntxiv rau PT complexes kom nce qib ntawm nitric oxide, ib qho kev taw qhia molecule uas txuas Patrick S. Harty, Hannah A. Zabriskie, Jacob L. Erickson, Paul E. Molling, Chad M. Kerksick & Andrew R. Jagim. Cov khoom xyaw ua ntej kev ua haujlwm ntau ntxiv, cuam tshuam txog kev nyab xeeb, thiab kev ua haujlwm tau zoo: kev tshuaj xyuas luv luv / Phau ntawv Journal ntawm International Society of Sports Nutrition hlab ntsha thiab ua kom cov ntshav ncig. Qhov no tso cai rau cov pa oxygen thiab cov as-ham kom ncav cuag cov nqaij ntshiv sai, uas tuaj yeem txhim kho kev ua tau zoo thaum lub sijhawm kev cob qhia.

L-citrulline feem ntau ntxiv nrog malate (citrulline malate), malic acid. Daim ntawv no ntseeg tau los txhim kho cov txiaj ntsig zoo ntawm cov amino acid.

Creatine

Raws li kev tshawb fawb 1. Dietary Supplements for Exercise and Athletic Performance / The Office of Dietary Supplements (ODS) ntawm National Institutes of Health (NIH)

2. R V T Santos, R A Bassit, E C Caperuto, L F B P Costa Rosa. Cov nyhuv ntawm creatine supplementation raws li cov kab mob inflammatory thiab mob nqaij mob tom qab 30km haiv neeg / Kev tshawb fawb txog lub neej, cov amino acid no pab ua kom lub cev muaj zog, lub zog thiab lub zog, txo qhov mob ntawm cov leeg nqaij los ntawm micro-kev raug mob, thiab ua kom rov qab ua haujlwm rov qab.

Betaine

Nws tuaj yeem txhim kho kev ua haujlwm thaum lub sijhawm ua haujlwm los ntawm kev nce creatine synthesis thiab nitric oxide.

Muaj cov ntaub ntawv 1. Jay R Hoffman 1, Nicholas A Ratamess, Jie Kang. Cov nyhuv ntawm 15 hnub ntawm kev noj betaine rau concentric thiab eccentric force outputs thaum lub sij hawm isokinetic ce / Phau ntawv Journal ntawm lub zog thiab txias kev tshawb fawb

2. John F Trepanowski, Tyler M Farney, Cameron G McCarthy. Cov teebmeem ntawm kev noj qab haus huv ntawm betaine ntxiv rau kev ua haujlwm ntawm lub cev, lub cev nqaij daim tawv nqaij oxygen saturation thiab cuam tshuam biochemical tsis nyob rau hauv cov txiv neej tsis kam kawm / Phau ntawv Journal ntawm lub zog thiab txias kev tshawb fawb, uas noj betaine rau ob lub lis piam nce reps rau qaug zog thiab tag nrho cov kev kawm muaj zog.

Beta Alanine

Cov amino acid no yog qhov tseem ceeb rau kev tsim cov carnosine, cov khoom uas ua rau koj muaj hnub nyoog R M Hobson, B Saunders, G Pob, R C Harris, C Muag. Cov teebmeem ntawm β-alanine ntxiv rau kev ua haujlwm ntawm kev tawm dag zog: kev tsom xam meta / Amino Acids ua haujlwm hnyav dua yam tsis tau hlawv cov leeg.

Kev noj 4-6 grams ntxiv rau ib hnub rau 2-4 lub lis piam tuaj yeem txhim kho kev ua tau zoo los ntawm Eric T Trexler, Abbie E Smith-Ryan, Jeffrey R Stout International zej zog ntawm kev ua si noj zaub mov txoj hauj lwm sawv: Beta-Alanine / Journal of the International Society of Sports Khoom noj khoom haus hauv kev tawm dag zog siab uas siv sijhawm ntau dua 60 vib nas this.

Cov vitamins ntawm pab pawg B

Cov vitamins B2 thiab B6 yog qhov tseem ceeb rau kev tsim hluav taws xob, thiab B12 koom nrog hauv kev kho cov hlwb puas thiab cov synthesis ntawm cov tshiab.

Tsis muaj cov vitamins B tuaj yeem yog K. Woolf, M. M. Manore. B-vitamins thiab kev tawm dag zog: kev tawm dag zog puas hloov cov kev cai? / International phau ntawv xov xwm ntawm kev ua si nawv khoom noj khoom haus thiab kev tawm dag zog metabolism txo kev tawm dag zog. Yog li ntawd, yog tias koj tau noj ob peb yam tsiaj txhu - qhov tseem ceeb ntawm cov vitamins no, cov tshuaj ntxiv yuav pab txhim kho kev ua kis las.

Vitamin D

Yog tias koj muaj vitamin D tsis txaus, S. Pilz, S. Frisch, H. Koertke tuaj yeem noj ntxiv. Cov nyhuv ntawm vitamin D supplementation ntawm testosterone qib nyob rau hauv cov txiv neej / Hormone thiab metabolic kev tshawb fawb muaj ib tug zoo ntxim rau cov qib testosterone, ib tug anabolic hormone uas pab tsim cov leeg nqaij thiab hlawv rog.

Yog tias txhua yam ua tau zoo thiab tsis muaj qhov tsis txaus, cov khoom siv ntawm cov kis las no yuav tsis cuam tshuam rau txhua txoj kev S. D. Scholten, I. N. Sergeev, Q. Song. Kev cuam tshuam ntawm vitamin D thiab quercetin, ib leeg thiab ua ke, ntawm cardiorespiratory qoj thiab cov leeg ua haujlwm hauv cov neeg laus lub cev ua haujlwm / Qhib nkag phau ntawv xov xwm ntawm cov tshuaj kis las ntawm kev ua haujlwm.

Leej twg yuav tsum sim ua ntej kev tawm dag zog ntxiv

Nws yuav tsum tau hais tam sim ntawd tias qhov ua tau zoo ntawm PT-complexes tsis tau muaj pov thawj, thiab qhov no tsis zoo li yuav tshwm sim yav tom ntej: cov khoom sib xyaw sib txawv ntau dhau los ua kom muaj peev xwm kawm tau zoo.

Tseem, ntau cov kev tshawb fawb qhia tias kev sib xyaw ua ke ntawm caffeine, amino acids thiab vitamins tuaj yeem txhim kho qee qhov kev ua tau zoo.

Rau cov neeg uas xav kom muaj ntim txawm tias qaug zog

Yog tias koj tuaj rau lub gym nkees tom qab ua haujlwm lossis tsis muaj sijhawm rov qab los ntawm lwm yam kev ua kis las, "kev ua haujlwm ua ntej" yuav pab tau. Koj tuaj yeem ua ntau npaum li koj tau ua rau hnub zoo tshaj plaws.

Kev tshawb fawb qhia tau hais tias cov khoom noj ua ntej kev ua haujlwm pab kov yeej 1. Haley C Bergstrom, M Travis Byrd, Brian J Wallace Kev kuaj xyuas ntawm ntau cov khoom xyaw Preworkout ntxiv rau tag nrho Volume of Resistance Exercise thiab Tom Qab Lub Zog thiab Lub Hwj Chim Kev Ua Haujlwm / Phau ntawv xov xwm ntawm kev tshawb fawb muaj zog thiab txias

2. Patrick B Collins, Conrad P Earnest, Ryan L Dalton. Lub Sijhawm luv luv ntawm Kev Npaj Haus Dej Haus Ua Ntej Ua Ntej Ua Haujlwm ntawm Kev Ua Haujlwm Kev Ua Haujlwm thiab Rov Qab / Cov Khoom Noj Uas Lub Cev Muaj Zog thiab Ua Haujlwm 1. Nicholas A Ratamess, Jay R Hoffman, Ryan Ross. Cov teebmeem ntawm cov amino acid / creatine lub zog ntxiv rau ntawm qhov mob hormonal teb rau kev tawm dag zog / International Journal of sport noj mov thiab kev tawm dag zog metabolism

2. Michael Cameron, Clayton L Camic, Scott Doberstein Qhov mob tshwm sim ntawm ntau cov khoom noj ua ntej kev ua haujlwm ntxiv rau kev siv zog so thiab kev tawm dag zog ua haujlwm hauv cov poj niam ua si lom zem / Phau ntawv Journal ntawm International Society of Sports Nutrition

3. Andrew R Jagim, Margaret T Jones, Glenn A Wright Cov kev mob tshwm sim ntawm ntau cov khoom noj ua ntej kev noj haus ntawm kev ua tau zoo, lub cev qis zog, thiab muaj peev xwm anaerobic / Journal of the International Society of Sports Nutrition

ntau reps rau kev tawm dag zog xws li tshuab txhais ceg, lub rooj zaum xovxwm, thiab rov qab squats ntawm 75-80% ntawm koj qhov siab tshaj plaws ib-rep - qhov hnyav koj tuaj yeem ua ib zaug xwb.

Txawm li cas los xij, ntawm no peb tab tom tham tshwj xeeb txog cov khoom hnyav hauv lub xeev nkees. Yog li yog tias koj tab tom ua haujlwm ntsiag to lossis ua haujlwm nrog lub cev hnyav, tsis muaj qhov taw tes rau kev siv nyiaj ntawm PT complex.

Rau cov neeg uas tsis muaj zog thiab concentration thaum lub sij hawm kev cob qhia

Ob peb cov ntaub ntawv tshawb fawb tau lees paub 1. Jay R Hoffman, Jie Kang, Nicholas A Ratamess Kev Xeem ntawm kev tawm dag zog ua ntej, muaj zog ntxiv ntawm kev tawm dag zog / Phau ntawv Journal ntawm International Society of Sports Nutrition

2. Jay R Hoffman, Nicholas A Ratamess, Adam Gonzalez. Cov teebmeem ntawm kev mob hnyav thiab ntev CRAM ntxiv rau lub sijhawm tshuaj tiv thaiv thiab kev ntsuas kev ua kom pom tseeb thiab kev ceeb toom hauv cov menyuam kawm ntawv qib siab noj qab haus huv / Phau ntawv Journal ntawm International Society of Sports Nutrition

3. Andrew R Jagim, Margaret T Jones, Glenn A Wright Qhov mob tshwm sim ntawm ntau cov khoom noj ua ntej kev ua haujlwm ntawm kev ua haujlwm ntawm lub cev muaj zog, qis zog lub cev, thiab muaj peev xwm anaerobic / Phau ntawv Journal of the International Society of Sports Nutrition, Pre-Workout Cause tawg ntawm lub zog, pab koj tsom mus rau koj workout thiab tawm tsam qaug zog.

Ntxiv mus, cov nyhuv tau pom nyob rau hauv cov txiv neej Brandon D Spradley, Kristy R Crowley, Chih-Yin Tai Noj cov tshuaj ua ntej ua haujlwm ntxiv uas muaj caffeine, B-vitamins, amino acids, creatine, thiab beta-alanine ua ntej kev tawm dag zog qeeb qaug zog thaum txhim kho lub sijhawm tshuaj tiv thaiv. thiab nqaij tawv endurance / Khoom noj khoom haus & Metabolism, thiab nyob rau hauv cov poj niam Michael Cameron, Clayton L Camic, Scott Doberstein Qhov mob tshwm sim ntawm ntau cov khoom xyaw ua ntej ua haujlwm ntxiv rau kev so lub zog siv nyiaj thiab kev tawm dag zog hauv cov poj niam ua si / Phau ntawv Journal ntawm International Society of Kev Noj Qab Haus Huv Kev Ua Si tsis hais hom Allyson L Walsh, Adam M Gonzalez, Nicholas A Ratamess. Txhim kho lub sij hawm kom qaug zog tom qab noj cov dej haus Amino Impact / Journal of the International Society of Sports Nutrition of exercise (strength or cardio).

Rau cov neeg uas xav tsim cov leeg thiab qhuav tawm

Tsis yog Txhua Txoj Haujlwm Txhawb Kev Tshawb Fawb 1. A William Kedia, Jennifer E Hofheins, Scott M Habowski. Cov teebmeem ntawm kev ua haujlwm ua ntej ntxiv ntawm lean loj, cov leeg nqaij ua haujlwm, kev ua haujlwm ua haujlwm thiab biomarkers ntawm kev nyab xeeb / International Journal of Medical Sciences

2. Anna Nelson, Clayton Camic, Carl Foster. Supplementation nrog ntau cov khoom xyaw ua ntej kev ua haujlwm ntxiv tsis txhawb nqa Kev Ua Haujlwm Kev Ua Haujlwm Zoo hauv Cov Poj Niam / Cov ntawv xov xwm thoob ntiaj teb ntawm kev tawm dag zog

txiaj ntsig ntawm "pre-workout" rau daim duab. Txawm li cas los xij, muaj cov ntaub ntawv 1.

2. Brian Shelmadine, Matt Cooke, Thomas Buford. Cov teebmeem ntawm 28 hnub ntawm kev tawm dag zog thiab kev siv cov khoom lag luam muaj ua ntej kev ua haujlwm ntxiv, TSIS MUAJ - Shotgun (R), ntawm lub cev muaj pes tsawg leeg, cov leeg nqaij muaj zog thiab loj, cov cim ntawm satellite xov tooj ua haujlwm, thiab cov cim kev nyab xeeb hauv cov txiv neej / Journal of the International Society of Sports Nutrition

3. Mike Spillane, Neil Schwarz, Sarah Leddy. Cov teebmeem ntawm 28 hnub ntawm kev tawm dag zog thaum noj cov khoom lag luam muaj ua ntej thiab tom qab ua haujlwm ntxiv, TSIS MUAJ - Shotgun® thiab NO - Synthesize® ntawm lub cev muaj pes tsawg leeg, cov leeg muaj zog thiab loj, cov cim ntawm cov protein synthesis, thiab cov cim kev nyab xeeb hauv cov txiv neej / Khoom noj khoom haus & Metabolism

uas PT-complexes tuaj yeem muab kev nce hauv cov leeg nqaij thiab txo lub cev rog.

Yog li, nyob rau hauv ntau qhov kev sim 1. Michael J Ormsbee, W Kyle Mandler, D David Thomas Cov teebmeem ntawm rau lub lim tiam ntawm kev ntxiv nrog ntau cov khoom noj muaj txiaj ntsig thiab kev kawm tiv thaiv ntawm cov tshuaj hormones anabolic, lub cev muaj pes tsawg leeg, lub zog, thiab lub zog hauv kev tiv thaiv - cov txiv neej kawm / Phau ntawv Journal ntawm International Society of Sports Nutrition

2. Michael J Ormsbee, Dennison David Thomas, William Kyle Mandler. Qhov cuam tshuam ntawm kev noj zaub mov ua ntej thiab tom qab kev ua haujlwm ntawm ntau cov khoom noj muaj txiaj ntsig ntawm kev noj qab haus huv ntawm cov hlab plawv thiab lub cev rog hauv cov txiv neej kawm tom qab rau lub lis piam ntawm kev kawm tiv thaiv: kev kawm stratified, randomized, ob-dig muag kev kawm / Khoom noj khoom haus & Metabolism rau 6 lub lis piam ntawm kev cob qhia Nrog rau PT-complex, cov txiv neej ncaws pob tau txais ob zaug ntau ntawm cov leeg nqaij thiab txo cov rog yuav luag ib thiab ib nrab zaug zoo dua li cov neeg siv cov placebo.

Tsis tas li ntawd, kev ua haujlwm ua ntej tuaj yeem muab rau cov neeg uas xav khaws Abbie E Smith, David H Fukuda, Kristina L Kendall. Cov teebmeem ntawm kev ua haujlwm ua ntej ntxiv uas muaj caffeine, creatine, thiab amino acids thaum peb lub lis piam ntawm kev ua haujlwm siab ntawm kev ua haujlwm aerobic thiab anaerobic / Phau ntawv Journal ntawm International Society of Sports Nutrition kev cob qhia lossis kev sib tw.

PT-complexes puas tuaj yeem ua mob?

Feem ntau cov kev tshawb fawb tau xaus los ntawm Patrick S. Harty, Hannah A. Zabriskie, Jacob L. Erickson, Paul E. Molling, Chad M. Kerksick & Andrew R. Jagim. Cov khoom noj ua ntej ua ntej ua haujlwm ntau, cuam tshuam txog kev nyab xeeb, thiab cov txiaj ntsig kev ua haujlwm: kev tshuaj xyuas luv luv / Phau ntawv Journal ntawm International Society of Sports Nutrition uas supplementation rau 8-12 lub lis piam yog kev nyab xeeb rau cov neeg noj qab haus huv.

Thiab tseem, ua ntej, nws yog tsim nyog los tham txog cov complex thiab ntau npaum li cas nrog ib tug kws noj zaub mov. Tom qab tag nrho, cov compositions txawv heev.

Thiab yog tias koj noj ib yam tshuaj, muaj kab mob ntawm cov hlab plawv thiab digestive system, pw tsaug zog teeb meem los yog ib tug nyiam ua xua, koj yuav tsum tsis txhob haus dej haus "pre-workout" yam tsis tau tso cai los ntawm koj tus kws kho mob.

Yuav ua li cas xaiv PT-complex

Nov yog qee cov lus qhia los pab koj ua koj xaiv:

• Yog tias koj tab tom nrhiav kom txhawb koj lub zog kev cob qhia, nrhiav 1.5-3 grams creatine ib zaug. Nws yog qhov zoo heev yog tias "kev ua haujlwm ua ntej" tseem muaj tsawg kawg 4 g ntawm citrulline malate thiab 1.25-2.5 g ntawm betaine. Tab sis nco ntsoov tias thawj cov nyhuv yuav tshwm sim tom qab 2-4 lub lis piam ntawm kev noj cov complex.
• Yog tias koj xav tsim cov leeg nqaij, xaiv rau kev ua haujlwm ua ntej nrog cov protein, creatine, thiab BCAAs. Ib txoj kev tshawb fawb los ntawm Stephen M Schmitz, Jennifer E Hofheins, Robert Lemieux Cuaj lub lis piam ntawm supplementation nrog ntau cov khoom noj khoom haus augments nce nyob rau hauv lean loj, lub zog, thiab cov nqaij ntshiv kev ua tau zoo nyob rau hauv cov txiv neej tsis kam kawm / Journal of the International Society of Sports Nutrition 9 lub lis piam ntawm supplementation xws li ib tug complex pab cov neeg tuaj koom kom lub qhuav huab hwm coj los ntawm 2.4% thiab txo cov rog los ntawm 9.8%.
• Yog tias koj lub hom phiaj tseem ceeb yog ua kom muaj zog ua ntej kev cob qhia, nrhiav PT complex nrog cov ntsiab lus caffeine tsawg kawg yog 300 g ib qho kev pabcuam.

Yuav ua li cas coj PT-complexes

Nyeem daim ntawv lo kom zoo: nws ib txwm qhia txoj hauv kev ntawm kev tswj hwm thiab kev noj tshuaj zoo. Tsis txhob tshaj tus qauv. Qhov no yog qhov txaus ntshai vim tias txhua yam tshuaj muaj caffeine. Yog tias koj overdose Cyril Willson. Kev kho mob toxicology ntawm caffeine: Kev tshuaj xyuas thiab cov ntaub ntawv kawm. / Toxicology Reports, tej zaum koj yuav muaj xeev siab, plawv dhia, arrhythmias, thiab mob taub hau.

Feem ntau, PT-complex yog siv ib hnub ib zaug: 1-2 scoops ntawm hmoov yog nplawm hauv 250 ml dej thiab qaug cawv 30-40 feeb ua ntej kev cob qhia.