Kutheni iimbaleki kufuneka zithathe i-Intra Workout Supplement-Unravelling Facts ezivela kwiFiction
Iimbaleki zisoloko zikhangela iindlela zokufumana umphetho malunga nokusebenza kwazo. Izongezelelo ze-Intra-workout ziye zanda kakhulu kwiimbaleki kunye nabakhi bomzimba abafungayo ukuba ezi zongezo zinokunceda ukuphucula ukusebenza kwazo kwaye zikhule izihlunu ezinkulu. Kodwa oku kuyinyaniso kangakanani? Ngaba ukuthatha izongezo zokuzilolonga kwangaphakathi kunenzuzo kwiimbaleki?
Impendulo nguewe oqinisekileyo. Izongezelelo ze-Intra-workout zinokubonelela iimbaleki ngeenzuzo ezininzi, kubandakanywa amanqanaba okuphucula amandla ngexesha lokuzilolonga, ukunyamezela okongeziweyo, ukukhula kwemisipha kunye nokubuyisela, kunye nokunciphisa ukudinwa emva kokusebenza.
Ungaphemba umthambo wakho ngokongeza izongezo eziyimfuneko ezifunekayo. Izongezelelo ze-Intra-workout zinokukunika umda wokuzityhala kakhulu kwaye ixesha elide.
Khumbula ukuba ayizizo zonke izongezo ze-intra-workout ezenziwe ngokulinganayo. Kubalulekile ukufunda iileyibhile nakwesiphi na isongezelelo osithengayo kwaye uqinisekise ukuba sinezithako ezenzelwe ngokukodwa iimbaleki.
Ezi zithako ziquka i-BCAAs, i-electrolytes, kunye neevithamini ezibalulekileyo kunye neeminerali. Ngelixa ezi zithako zisenokungakhuthazi ukusebenza, zinokunceda umzimba wakho wenze ngcono ngexesha lokuzilolonga ngamandla.
Ngoko ke, xa kuziwa ekuphuculeni ukusebenza kwezemidlalo, iimbaleki ezininzi zizimisele ukuzama nantoni na enokuthi ibanike umngcipheko. Izongezelelo ze-Intra-Workout lolunye ukhetho olunjalo olunokunceda iimbaleki zifikelele kwiinjongo zazo ngokukhawuleza.
Kodwa yintoni kanye kanye izongezo ze-intra-workout? Ngaba zezinye iqhinga lokuthengisa, okanye zinokuphucula ukusebenza? Kweli nqaku, siza kukhupha iinyani ezivela kwintsomi kwaye sichaze ukuba kutheni iimbaleki kufuneka zithathele ingqalelo ukusebenzisa izongezo zokuzilolonga.
Izizathu zokuSebenzisa i-Intra Workout Supplement
Xa kuziwa kwizongezelelo zokuphucula ukusebenza, olona hlobo luqhelekileyo luyimveliso yangaphambi kokuzilolonga, eyenzelwe ukuba ithathwe ngaphambi kokuzilolonga. Ezi zongezelelo ziqulethe zonke izondlo ezifunekayo ukuze kugcinwe ukumanzisa kwamanzi ngexesha lokuzilolonga.
Ngaphandle koko, ezinye iimbaleki zikhetha ukusebenzisa izongezo zasemva kokuzilolonga. Ekubeni ziqhele ukusetyenziswa emva kokuzilolonga kunye nokunceda kwiprotheyini synthesis, ukubuyiswa, kunye nokunciphisa ukuphuka emva kokusebenza. Nangona kunjalo, ayinakuba yindlela kuphela yokuhamba.
Okubaluleke ngakumbi, esinye isongezelelo siye safumana i-traction kutshanje-i ukuzilolonga kwangaphakathi ukongeza. Ezi mveliso ziyilelwe ukuba zithathwe ngexesha lokuzilolonga kwaye zinokubonelela imbaleki ngeenzuzo ezahlukeneyo ngaphaya koko kunikwa izongezo zangaphambi kokuzilolonga. Makhe sijonge ezinye zezo zibonelelo:
I-Hydration engcono
Izongezelelo ze-Intra-Workout lukhetho oludumileyo lweembaleki kunye nabadlali be-gym ngokufanayo. Kodwa ngaba ziyanceda nge-hydration engcono? Nantso into esilapha ukuyityhila. Izongezelelo ze-Intra-workout zinokunceda nge-hydration engcono. Kungenxa yokuba uninzi lwazo luqulethe i-electrolytes, eyimfuneko kumanzi afanelekileyo.
I-Electrolytes ziiminerali ezinceda umzimba wakho ukuba ugcine ibhalansi efanelekileyo yolwelo, ekuvumela ukuba uhlale u-hydrated njengoko usenza umthambo. Ukongeza, uninzi lwezongezelelo ze-intra-workout zineecarbohydrates, ezinika umzimba wakho amandla kwaye zikuncede uhlale umanzi.
Ukongeza kwi-electrolytes kunye ne-carbohydrates, ezininzi izongezo ze-intra-workout ziqukethe iivithamini kunye neeminerali. Ezi zinokukunceda ekuqinisekiseni ukuba ufumana isixa esifanelekileyo sezondlo, ezinokunceda umzimba wakho uhlale u-hydrated. Eyona nto iphambili kukuba izongezo ze-intra-workout zinokukunceda uhlale u-hydrated ngcono njengoko usenza umthambo.
Babonelela umzimba wakho ngee-electrolytes kunye neecarbohydrates ezifunekayo ukuze ugcine ulungelelwaniso olufanelekileyo lwamanzi, kwaye ziqulethe iivithamini kunye neeminerali ozifunayo ukuze uhlale usempilweni. Ke, ukuba ujonge indlela yokuhlala u-hydrated ngelixa usenza umthambo, izongezo ze-intra-workout ziyindlela yokuhamba.
Ukuphuculwa Kweprotheyini Yezihlunu
Izongezo zokuzilolonga zangaphakathi ziyanceda iimbaleki kunye nabakhi bomzimba ukuphucula ukusebenza kwabo ngexesha nasemva komsebenzi womzimba. Kwiminyaka yakutshanje, kukho ukwanda kokuthandwa kwezi zongezelelo njengoko abantu bakholelwa ukuba banokunceda nge-muscle protein synthesis (MPS).
Ngelixa obunye ubungqina bucebisa ukuba izongezo zokuzilolonga zangaphakathi zinokuphucula i-MPS, kubalulekile ukuqonda ukuba uphando lusekwinqanaba lokuqala, kwaye ubungqina bunqongophele. Umsebenzi ophambili we-MPS kukulungisa nokwakha iiprotheyini kwiimisipha, eziyimfuneko ekukhuleni kwemisipha kunye nophuhliso.
Izongezo ze-Intra-workout ezifana nezongezelelo zeprotheyini ze-whey zinokunceda ukuphucula i-MPS ngokubonelela ngezondlo ezibalulekileyo kunye ne-amino acids kwimisipha ngexesha lokuzilolonga. Ke, ukongeza izongezo ze-intra-workout kunokonyusa iprotein ye-muscle synthesis.
Ukwandiswa kwamandla kunye nokunyamezela
Izongezo zokuzilolonga zangaphakathi ziyilelwe ukunceda iimbaleki zonyuse amandla kunye nonyamezelo ngexesha lokuzilolonga. Banikezela umzimba ngezondlo eziyimfuneko kunye ne-electrolyte yokusebenza kwemisipha kunye nokunyamezela.
Izongezelelo zinceda ukugcwalisa iivenkile zamandla, ukubonelela umzimba ngamafutha okufuna ukwenza kwinqanaba eliphezulu. Izongezelelo ze-Intra-workout zikwanceda umzimba ukuba ubuyele ngokukhawuleza emva kokusebenza ngamandla.
Zinceda ekunciphiseni ukudinwa nokuba buhlungu, nto leyo enokunceda iimbaleki ukuba zizityhale ngamandla nangexesha elide. Izondlo ezibonelelwa ngezi zongezelelo zikwanceda ekunciphiseni ukuphuka kwemisipha, enokukunceda ukunciphisa umngcipheko wokulimala.
Ukongeza, izongezo zinokunceda ukuphucula ukugxila kwengqondo kunye namandla, ukunceda iimbaleki ukuba zihlale zikhuthazekile kwaye zomelele kulo lonke ixesha lokuzilolonga.
UBuyiselo obungcono
Izongezelelo ze-Intra-Workout zinokunceda ekubuyiseleni ngcono njengoko zibonelela umzimba ngee-amino acids ezibalulekileyo, i-electrolytes, iiminerali, kunye neecarbohydrates ukuxhasa izihlunu ngexesha lomsebenzi onzima womzimba.
Ezi zongezo zikwanceda ekunciphiseni ukudinwa kwemisipha kunye nobuhlungu, ukuvumela umzimba ukuba uphinde wakheke. Zikwanceda ukugcina umzimba umanzi kwaye unamandla ngexesha lokuzilolonga, ukuthintela ukuphelelwa ngamanzi emzimbeni kunye nokudinwa.
Ngaphezu koko, ezinye izongezo ze-intra-workout ziye zaboniswa ukunceda ukunciphisa ukuvuvukala okubangelwa ngumthambo kunye noxinzelelo lwe-oxidative. Ezi zibonelelo ziqinisekisa ukuba iimbaleki kunye nabathandi bokuqina komzimba banokwandisa ukusebenza kwabo kunye nokubuyisela ekuzilolongeni.
Ukunciphisa Ukuphuka Kwemisipha
Izongezelelo ze-intra-workout zithathwa ngexesha lokuzilolonga ukunceda ukunciphisa ukuphuka kwemisipha kunye nokuphucula ukubuyiswa. Ezi zongezelelo zibonelela umzimba ngezondlo ezibalulekileyo ezinceda ukuphembelela inkqubo yokubuyisela umzimba, ewuvumela ukuba usebenze ngokufanelekileyo.
Izongezelelo ze-Intra-workout zibonelela umzimba ngee-amino acids ezibalulekileyo ezinceda ukuthintela ukuphuka kwemisipha ngexesha lokuzilolonga. Ii-amino acids ziibhloko zokwakha zeeprotheni kwaye zidlala indima ebalulekileyo ekubuyiseleni imisipha.
Xa umzimba uphantsi kwi-amino acids, uphula izicubu zomzimba ukuze ufumane ii-amino acids eziyimfuneko. Izongezo zokuzilolonga zangaphakathi zinokunika umzimba ngeglucose, eyona mthombo wamandla kwiiseli zomzimba.
Inceda ukunciphisa ukudinwa ngexesha lokuzilolonga kwaye ithintele ukuphuka kwemisipha. Ngaphandle koko, ezi zongezo zinokubonelela ngee-electrolyte kunye neevithamini, eziyimfuneko ekugcineni ukusebenza kwemisipha esempilweni.
Ngoko ke, i-electrolytes inceda ukugcina izihlunu zimanzi kwaye zithintele i-cramping, ngelixa iivithamini zinceda ukuphucula impilo yemisipha kunye namandla.
Yise kude
Izongezelelo ze-Intra-workout zinokubonelela ngeembaleki ngeenzuzo ezininzi, ukusuka ekuphuculweni kwe-hydration kunye nokubuyiswa kwemisipha ukuya kumandla okwandisa kunye nokunciphisa ukuphuka kwemisipha.
Ziyindlela entle yokuphucula ukusebenza ngexesha lokuzilolonga, kodwa kubalulekile ukuqinisekisa ukuba ukhetha imveliso esemgangathweni enezithako ezingqineke zisebenza. Ngesongezo esifanelekileyo esandleni, iimbaleki zinokujonga phambili kwiziphumo eziphuculweyo kuqeqesho lwabo.