Na li-pre-Workout Supplements li u tsoela molemo kapa li mpe?

Litaba

• Lisebelisoa tsa pre-workout ke life?
• Lisebelisoa tse ling li ka ntlafatsa ts'ebetso ea baatlelete
• Lihlahisoa tsa nitric oxide
• K'hafeine
• Sebopeho
• Likotsi tse ka bang teng tsa li-pre-workout tse tlatsetsang
• Li-sweeteners tsa maiketsetso le lino tse tahang tsa tsoekere
• K'hafeine e feteletseng
• Tlatsetso ea boleng le polokeho
• Na u lokela ho nka tlatsetso ea pele ho boithapollo?
• Ntlha ea bohlokoa

Lisebelisoa tsa pele ho boithapollo li se li tsebahala haholo.

Babuelli ba bolela hore ba ka ntlafatsa boikoetliso ba hau mme ba u fe matla ao ua hlokang ho a matlafatsa ka ho ikoetlisa ka thata.

Leha ho le joalo, litsebi tse ngata li re li ka ba kotsi ebile li sa hlokahale.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka litlatsetso tsa pele ho boikoetliso, ho kenyeletsoa hore na li ntle kapa li mpe bakeng sa bophelo bo botle ba hau.

Lisebelisoa tsa pre-workout ke life?

Litlatsetso tsa pele ho boikoetliso - tseo ka linako tse ling ho thoeng ke "pre-workout" - ke lisebelisoa tsa mefuta-futa tsa lijo tse etselitsoeng ho matlafatsa ts'ebetso ea matla le lipapali.

Ka tloaelo ke ntho e nang le phofshoana eo u e kopang metsing le ho noa pele u ikoetlisa.

Le ha mekhoa e mengata e le teng, ho na le ho se lumellane ho fokolang mabapi le metsoako. Hangata li-amino acid, livithamini tsa B, caffeine, creatine le litlolo tse monate tsa maiketsetso li ngata, empa bongata ba tsona bo ka fapana haholo ho latela lebitso.

Lisebelisoa tsa pele ho boithapollo, tse nang le phofshoana ebile li tsoakane le metsi, li bapatsoa ho ntlafatsa ts'ebetso ea liatleletiki le matla pele ho ikoetlisa. Leha ho le joalo, ha ho na lethathamo le behiloeng la metsoako.

Lisebelisoa tse ling li ka ntlafatsa ts'ebetso ea baatlelete

Lipatlisiso mabapi le katleho ea lisebelisoa tsa pele ho boithapollo li fokolitsoe haholo. Leha ho le joalo, liphuputso tse ling li bontša hore lisebelisoa tse ling li ka thusa ts'ebetso ea baatlelete ().

Lihlahisoa tsa nitric oxide

Nitric oxide ke motsoako oo 'mele oa hau o o hlahisang ka tlhaho ho khatholla methapo ea mali le ho ntlafatsa phallo ea mali.

Tse ling tsa metsoako e tloaelehileng eo 'mele oa hau o e sebelisang ho etsa nitric oxide li kenyelelitsoe ho tlatsetso ea pele ho boikoetliso. Tsena li kenyelletsa L-arginine, L-citrulline, le mehloli ea li-nitrate tsa phepo, joalo ka lero la beetroot ().

Liphuputso tse 'maloa tse nyane li fana ka maikutlo a hore ho tlatselletsa ka metsoako ena ho matlafatsa lipalangoang tsa oksijene le limatlafatsi mesifeng ea hau, e ka ntlafatsang ts'ebetso ea baatlelete ().

Leha ho le joalo, ha boholo ba lipatlisiso tse fumanehang ka nitric oxide li shebane le bahlankana, ho ntse ho sa hlaka hore na liphetho tsena li sebetsa ho lihlopha tse ling. Ho hlokahala lipatlisiso tse ling.

K'hafeine

Caffeine e sebelisoa khafetsa ho li-pre-workout tse tlatsetsang ho eketsa matla le ho tsepamisa maikutlo.

E 'ngoe ea lintho tse susumetsang ka ho fetisisa, caffeine e ka ntlafatsa ho falimeha kelellong, ho hopola, ho ikoetlisa le ho chesa mafura (,).

Sebopeho

Creatine ke motsoako oa lik'hemik'hale o hlahisoang ka tlhaho 'meleng oa hau. E bolokiloe haholoholo mesifa ea masapo, moo e bapalang karolo ea tlhahiso ea matla le matla a mesifa ().

Hangata e kenyelelitsoe mekhoeng ea ho ikoetlisa pele ho nako empa hape e rekisoa e le tlatsetso e ikemetseng. E tumme ka ho khetheha har'a li-weightlifters, li-bodybuild le baatlelete ba bang ba matla.

Phuputso e fana ka maikutlo a hore ho tlatselletsa le creatine ho ka eketsa phepelo e bolokiloeng ea 'mele oa hau ea motsoako ona, ka hona ea thusa ho ntlafatsa nako ea ho hlaphoheloa, boima ba mesifa, matla le ts'ebetso ea boikoetliso ().

Lisebelisoa tse ling tsa li-pre-Workout li tlatselletsa, tse kang creatine, caffeine le li-precursors tsa nitric oxide, li bontšitsoe ho tšehetsa ts'ebetso ea lipapali.

Likotsi tse ka bang teng tsa li-pre-workout tse tlatsetsang

Le ha litlatsetso tsa pele ho boikoetliso ka kakaretso li bolokehile, ha li na kotsi ka ho felletseng ().

Haeba u ntse u nahana ho li kenya lenaneong la hau la ho ikoetlisa, etsa bonnete ba hore u nahane ka litsietsi tsa bona tse ka bang tlase pele.

Li-sweeteners tsa maiketsetso le lino tse tahang tsa tsoekere

Lisebelisoa tsa pele ho boikoetliso hangata li na le lintho tse natefisang maiketsetso kapa lino tse tahang tsa tsoekere.

Ha li ntse li ntlafatsa tatso ntle le ho eketsa likhalori, tse ling tse monate li ka baka matšoenyeho le mala a bohloko ho batho ba bang.

Haholo-holo, ho ja haholo lino tse tahang tsa tsoekere ho ka baka matšoao a sa phutholohang, joalo ka khase, ho ruruha le lets'ollo - tseo kaofela li ka sitisang boikoetliso ba hau ().

Batho ba bang ba tlaleha karabelo e tšoanang ea tšilo ea lijo ha ba e-ja litapole tse itseng tsa maiketsetso tse kang sucralose. Leha ho le joalo, matšoao a joalo ha a so netefatsoe ka mahlale ().

U kanna ua batla ho qoba mekhoa ea ho ikoetlisa pele ho nako e nang le li-sweeteners tse ngata. Ho seng joalo, leka e nyane pele ho bona hore na u e mamella joang.

K'hafeine e feteletseng

Karolo e kholo e matlafatsang matla ea li-supplement tse ngata tsa pele ho koetliso ke caffeine.

Ho ja lijo tse matlafatsang ka mokhoa o feteletseng ho ka lebisa litlamorao tse mpe, joalo ka khatello e phahameng ea mali, ho robala hampe le matšoenyeho ().

Mefuta e mengata ea pele ho ho ikoetlisa e na le k'hafeine e ngata kamoo u ka kenang ka linoelo tse 1-2 (240-475 ml) tsa kofi, empa haeba le uena u fumana motsoako ona ho tsoa mehloling e meng letsatsi lohle, ho ka ba bonolo ho ka phoso o ja haholo.

Tlatsetso ea boleng le polokeho

Linaheng tse ling, ho kenyeletsoa le United States, litlatsetso tsa phepo ha li laoloe haufi. Ka hona, mabitso a sehlahisoa a ka nepahala kapa a khelosa.

Haeba polokeho ea tlatsetso le boleng li sekiselitsoe, u ka sebelisa lintho tse thibetsoeng u sa ikemisetsa kapa likotsi tse kotsi tsa metsoako e meng ().

Ho netefatsa polokeho, reka feela litlatsetso tse lekiloeng ke motho oa boraro, joalo ka NSF International kapa USP.

Lisebelisoa tse ling tsa li-pre-workout li tlatsetsa litlamong tse mpe. Kamehla lekola leibole ea metsoako pele u reka 'me u khethe lihlahisoa tse lekiloeng ke motho e mong.

Na u lokela ho nka tlatsetso ea pele ho boithapollo?

Mekhoa ea pele ea ho ikoetlisa ha se ea motho e mong le e mong.

Haeba khafetsa u haelloa ke matla kapa u na le bothata ba ho o etsa nakong ea boithapollo ba hau, ha ua lokela hore ka bo eona u sebelise litlatsetso.

Ho ba le metsi a lekaneng, ho robala le ho ja lijo tse hlokahalang moetlong ofe kapa ofe oa boikoetliso ho ntlafatsa matla a hau le ho thusa ho lokisa mesifa.

Ho feta moo, ho se tšoane ha metsoako ea lisebelisoa tsa pele ho boikoetliso ho etsa hore ho be thata ho tseba hore na li sebetsa hantle hakae.

Li ka ba tsa theko e boima - mme lipatlisiso ha li a paka hore li sebetsa hantle ho feta lijo tse felletseng tse fanang ka limatlafatsi tse tšoanang. Mohlala, banana le mohope oa kofi ke mokhoa o loketseng, o theko e tlase ebile o fumanehang habonolo ho tlatsetso ea pele ho boikoetliso.

Seo se boletse, haeba u fumana hore mekhoa ea pele ho boithapollo e u sebeletsa, ha ho na lebaka la ho emisa. Ela hloko feela metsoako ea tsona le kakaretso ea lijo tseo u li jang.

Liphuputso ha li bontše ka mokhoa o ts'epahalang lisebelisoa tsa pele ho boithapollo hore li atlehe. Haholo-holo, li ke ke tsa nka sebaka sa phepo e nepahetseng, boroko ba boleng bo holimo, le phepelo e lekaneng ea metsi. Haeba u khetha ho e sebelisa, e-ba hlokolosi ka metsoako ea eona le kakaretso ea lijo tseo u li jang.

Ntlha ea bohlokoa

Litlatsetso tsa pele ho boikoetliso li sebelisoa haholo ho ntlafatsa ts'ebetso ea 'mele le matla, empa lipatlisiso ha li khutlise melemo ea bona e mengata.

Le ha metsoako e meng e ka ntlafatsa liphetho tsa hau, ha ho na foromo e lekantsoeng le likhaello tse 'maloa tse ka bang teng.

Ho matlafatsa boikoetliso ba hau, khetha lijo tse matlafatsang, tse matlafatsang joalo ka libanana le kofi ho fapana.

Leha ho le joalo, haeba u khetha ho nka foromo ea pele ho boikoetliso, ho molemo ho hlahloba metsoako ea eona ebe u khetha litlatsetso tse netefalitsoeng ke motho oa boraro.

Ka holim’a tsohle, etsa bonnete ba hore u fumana phepo e nepahetseng, metsi a mangata, le boroko bo lekaneng.