Anthu ambiri amagwiritsa ntchito mankhwala owonjezera mphamvu kuti apindule kwambiri ndi masewera olimbitsa thupi awo, zomwe zingathandize kuwonjezera mphamvu zanu mu gym kuti mupeze mphamvu mwachangu ndikumanga minofu yambiri. Inde, njirayi ndi yosavuta. Pali zinthu zambiri zomwe zimapangitsa kuti minofu ikhale yolimba, koma kuwonjezera mankhwala owonjezera mphamvu ku ntchito yanu yolimba (ndi zakudya) kungakhale kopindulitsa.
Pambuyo pofufuza zakudya zambiri zowonjezera, kuphunzira momwe zimathandizira kukula kwa minofu, ndikuziyesa tokha, gulu lathu la akatswiri a Barbend ndi oyesa lasankha zinthu zabwino kwambiri. Kaya mukufuna kukonza ntchito yanu yolimba mu gym, kukonza kuyenda kwa magazi kuti muwongolere magwiridwe antchito anu okweza zolemera, kapena kuwonjezera kupirira kwamaganizo, zakudya zowonjezerazi zapangidwa kuti zikuthandizeni kukula bwino kwa minofu. Nayi mndandanda wa zakudya zabwino kwambiri zowonjezera kukula kwa minofu zomwe sizikupezeka muzakudya zanu zatsiku ndi tsiku.
Lowani Nick English pamene akuwunikanso zomwe tasankha za zakudya zabwino kwambiri zolimbitsa minofu zomwe zikupezeka pamsika mu 2023.
Pali zinthu zambiri zoti muganizire posankha chowonjezera chomwe chingakuyenerereni zolinga zanu zokulitsa minofu. Tayang'ana zinthu zinayi zofunika—mtundu wa chowonjezera, mtengo, kafukufuku, ndi mlingo—kuti titsimikizire kuti mndandandawu ukukwaniritsa zosowa zanu. Titayang'ananso zakudya 12 zabwino kwambiri zokulitsa minofu, tasankha zabwino kwambiri.
Tinkafuna kupanga mndandanda womwe ungakwaniritse zosowa za anthu omwe akuyesera kulimbikitsa kukula kwa minofu, koma pali zinthu zambiri zoti tiganizire. Choyamba, tinkafuna kuonetsetsa kuti pali njira zowonjezera zakudya musanayambe, pakati komanso mutatha kuchita masewera olimbitsa thupi kuti ogula onse athe kupeza chinthu chomwe chikugwirizana ndi dongosolo lawo lowonjezera zakudya. Tikuyang'ana zolinga zosiyanasiyana monga kuganizira kwambiri za thupi, kuchira, kuyenda kwa magazi komanso kukula kwa minofu. Tayesa zakudya zowonjezera zomwe zimakuthandizani kukwaniritsa zolinga zanu, komanso kuphatikiza kwakukulu komwe kungaphatikizepo zakudya zosiyanasiyana zowonjezerera kuti zikuthandizeni kumanga minofu.
Tinaganizanso kuti mndandandawu ungakope anthu ambiri. Tinakhala nthawi yayitali tikuganizira za okonda masewera olimbitsa thupi, othamanga, omanga thupi, ndi anthu omwe akuyamba kumene kunyamula zolemera kuti atsimikizire kuti pali china chake chothandiza aliyense pamndandandawu.
Kutengera mtundu wa chowonjezera chomwe mwasankha, mitengo imasiyana. Nthawi zambiri, zinthu zokhala ndi zosakaniza zambiri zimadula mtengo, pomwe zinthu zokhala ndi chosakaniza chimodzi zimakhala zotsika mtengo. Tikumvetsa kuti si aliyense amene ali ndi bajeti yofanana, ndichifukwa chake taphatikiza mitengo yosiyanasiyana pamndandandawu. Koma musadandaule, tikuganiza kuti ngakhale mtengo wapamwamba kwambiri womwe taphatikiza pamndandandawu ndi woyenera.
Kafukufuku ndi chinthu chofunikira kwambiri posankha chowonjezera chabwino kwambiri. Tikukhulupirira kuti zonena zofufuzidwa bwino komanso zotsimikizika ziyenera kukhala pamalo apamwamba pamndandanda wathu. Chowonjezera chilichonse, chosakaniza chilichonse, ndi zomwe zanenedwa muzinthu izi zimathandizidwa ndi kafukufuku ndi maphunziro ochokera ku gulu lathu la akatswiri a BarBend. Timakhulupirira kuti zinthu zathu ndi zangwiro ndipo tikufuna kuwonetsetsa kuti kafukufukuyu akugwirizana ndi zomwe zanenedwa zokhudzana ndi zowonjezera izi.
Tinatenga nthawi yofufuza zinthu zosiyanasiyana m'gulu lililonse ndipo tinasankha mosamala zomwe tikuganiza kuti zingathandize kwambiri kukula kwa minofu. Kaya ndi chinthu chomwe chimalimbikitsa kuchira msanga ndipo chingakuthandizeni kubwerera kuntchito yabwino kwambiri mu gym mwachangu, kapena chowonjezera chomwe chimathandiza thupi lanu kugwiritsa ntchito chakudya ngati mafuta m'malo mophwanya minofu, tafotokoza chilichonse mwatsatanetsatane.
Kafukufuku ndi gawo lofunika kwambiri popanga zisankho zathu, koma limayenderana ndi kuyesa kwaumwini. Ngati mankhwalawa akukoma kwambiri kapena sasungunuka bwino, mwina sangakhale oyenera ndalama zake. Koma mungadziwe bwanji mpaka mutayesa? Chifukwa chake, kuti chikwama chanu chikhale chosangalatsa, tayesa zinthu zambirimbiri ndikuzigwiritsa ntchito mu mlingo wovomerezeka. Mwa kuyesa ndi kulakwitsa, tachepetsa zinthu zomwe timakonda kwambiri ndipo tikuganiza kuti zidzakopa anthu ambiri.
Timakhulupirira zinthu zomwe timathandizira ndipo timatenga nthawi kuti tipeze mlingo woyenera wa chowonjezera chilichonse. Timayesetsa kufananiza mlingo wa mankhwala a chosakaniza chilichonse kuti chikhale chogwira ntchito bwino momwe tingathere. Monga taonera m'mabungwe ena, zosakaniza zapadera ndi njira yodziwika bwino yowonjezeramo zosakaniza ku zowonjezera.
Ngati chowonjezera chili ndi chosakaniza chapadera, nthawi zonse timazindikira izi chifukwa zikutanthauza kuti kuchuluka kwenikweni kwa chosakaniza chilichonse mu chosakaniza sikudzawululidwa. Tikasankha chosakaniza chapadera, ndichifukwa chakuti timayamikira kukhulupirika kwa mndandanda wa zosakaniza ndi zowonjezera, osati mlingo wokha.
Zakudya zowonjezera musanayambe kuchita masewera olimbitsa thupi zingakhale chida chanu chachinsinsi chothandizira kuti muzichita bwino musanayambe kuchita masewera olimbitsa thupi—zingakuthandizeni kukhala osamala, kukupatsani mphamvu, komanso kulimbikitsa mphamvu yodalirika. Seti iyi ili ndi zinthu zambiri zomanga minofu, monga beta-alanine ndi citrulline, komanso zosakaniza zina zochepa. Ichi ndichifukwa chake gulu lathu liyenera kuchita izi poyamba musanachite masewera olimbitsa thupi.
BULK ndi mankhwala opangidwa musanayambe kuchita masewera olimbitsa thupi omwe ali ndi zosakaniza 13 zogwira ntchito, kuphatikiza mavitamini a B kuti apereke mphamvu ndi ma electrolyte kuti madzi azilowa m'thupi. Chimodzi mwa zosakaniza zofunika kwambiri ndi mlingo wa 4,000 mg wa beta-alanine, womwe ungathandize kulimbitsa minofu komanso kutopa pang'onopang'ono, zomwe zingakuthandizeni kukhalabe mu gym kwa nthawi yayitali. (1) Mupezanso zosakaniza zomwe zingathandize kuyenda kwa magazi, monga citrulline (8,000 mg) ndi betaine (2,500 mg). Kumwa mankhwala ndi citrulline kungakuthandizeni kuchira msanga ndikuchepetsa kupweteka mutatha kuchita masewera olimbitsa thupi kuti mubwererenso ku gym mwachangu. (2)
Mukakhala mu gym, mwina mungafune kuyang'ana kwambiri ndikuyika mphamvu zanu pakumanga minofu. BULK ilinso ndi 300 mg ya alpha-GPC, 200 mg ya theanine, ndi 1,300 mg ya taurine, zomwe zimatha kuwonjezera kukhudzika kwanu, chinthu chomwe oyesa athu adazindikira. Pomaliza, adakonda ma milligram 180 a caffeine, omwe adati anali okwanira kuwapangitsa kukhala okhazikika koma osakwanira kuwapangitsa kumva kutopa atatha kuchita masewera olimbitsa thupi. Owunikira okhutira akuvomereza. "Transparent Labs ndiye chowonjezera chokhacho chomwe ndimagwiritsa ntchito musanayambe kuchita masewera olimbitsa thupi chifukwa chimamaliza ntchitoyo ndipo chimapereka mphamvu zambiri, mphamvu yokhazikika, komanso palibe kutopa pambuyo pa masewera olimbitsa thupi," adalemba kasitomala wina.
Chogulitsachi chimabwera ndi mitundu isanu ndi iwiri yosiyanasiyana ya zipatso, monga sitiroberi kiwi, tropical punch, ndi mango wa pichesi, koma oyesa athu adakonda kwambiri cha buluu. "N'zovuta kufotokoza momwe mabuluu amalawira, koma ndi momwe amalawira," adatero. "Sizotsekemera kwambiri, zomwe ndi zabwino."
Clear Labs Bulk ili ndi zosakaniza zokwanira za formula yokonzekera masewera olimbitsa thupi yopangidwa kuti ipange minofu yambiri. Sikuti ili ndi caffeine yokha yopatsa mphamvu, komanso ili ndi zosakaniza zina zomwe zingathandize kuti magazi aziyenda bwino, kukhazikika, kuchira komanso kukhala ndi madzi okwanira m'thupi.
Ndi mitundu 8 yosiyanasiyana ya zokometsera ndi magalamu 28 a mapuloteni a whey ochokera ku ng'ombe zopanda mahomoni komanso zodyetsedwa udzu, Clear Labs Whey Protein Isolate ndi njira yabwino yokwaniritsira zolinga zanu.
Ufa wambiri wa mapuloteni womwe ulipo pamsika uli ndi zodzaza, zotsekemera zopangidwa, ndi zosakaniza zomwe sizikuthandizani kukula bwino kwa minofu. Transparent Labs yapanga whey isolate yomwe imaika patsogolo mapuloteni ndikuchotsa zinyalala zopangidwa.
Ufa wa Clear Labs Whey Protein Isolate uli ndi magalamu 28 a mapuloteni pa kutumikira kulikonse, zomwe zimapangitsa kuti ukhale umodzi mwa ufa wa mapuloteni ambiri pamsika. Chifukwa ufa uwu ndi whey isolate, uli ndi ma carbohydrate ndi mafuta ochepa kuposa whey concentrate, kotero mumapeza mlingo wolimba wa mapuloteni apamwamba kwambiri opanda zosakaniza zina. Fomula ya whey imagwiritsa ntchito ng'ombe zodyetsedwa udzu 100%, zopanda mahomoni ndipo ilibe zotsekemera zopangira, mitundu ya chakudya, gluten kapena zosungira.
Ufa wa puloteni uwu uli ndi kukoma kwabwino kwambiri ndipo umabwera ndi mitundu 11 yokoma, ina yomwe ndi yachilendo kuposa chokoleti ndi vanila wamba. Kuchokera pa zomwe takumana nazo, oyesa athu adakonda kwambiri ma cookies a Cinnamon French Toast ndi Oatmeal Chocolate Chip, koma ngati mumakonda kuphika kapena kuphika ndi ufa wa puloteni kapena kuwonjezera mapuloteni ku khofi yanu yam'mawa kapena smoothie, palinso zosankha zosakometsera. Ambiri mwa ndemanga mazanamazana za nyenyezi zisanu amakondanso momwe mankhwalawa amasakanizira mosavuta, ndipo woyesa wathu adazindikiranso kuti kusungunuka "sikunali vuto konse."
Si mapuloteni onse omwe amapangidwa mofanana, ndipo chowonjezera ichi ndi chowonjezera chabwino kwambiri chokulitsa minofu chifukwa cha kuchuluka kwa mapuloteni, zosakaniza zachilengedwe, komanso kukoma kosangalatsa kasanu ndi katatu.
Ufa wa Swolverine's vegan POST pambuyo pa masewera olimbitsa thupi uli ndi mapuloteni a nandolo, chakudya, madzi a kokonati ndi mchere wa m'nyanja wa ku Himalaya kuti akuthandizeni kuchira mutatha kuchita masewera olimbitsa thupi kwambiri.
Kudzaza mafuta mutatha kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri pakuchira, zomwe zimakupatsani mwayi wochira mwachangu ndikumanganso minofu yanu mutatha kuchita masewera olimbitsa thupi ovuta. Kuphatikiza apo, mapuloteni a nandolo ndi ma electrolyte omwe ali mu fomula iyi angathandize kuchira komanso kunyowa.
Chowonjezera chabwino kwambiri cha kukula kwa minofu pambuyo pa masewera olimbitsa thupi, fomula iyi ya vegan ili ndi magalamu 8 a mapuloteni a nandolo ndi 500 mg ya madzi a kokonati kuti akuthandizeni kuchira ndi kulimbitsa thupi mukamaliza masewera olimbitsa thupi ovuta kwambiri. Kuphatikiza apo, 500 mg ya bromelain ingathandize kufulumizitsa kagayidwe ka mapuloteni ndi chakudya kuti thupi lanu lizitha kuzigwiritsa ntchito mwachangu kumanga minofu.
Zakudya za POST carbohydrate zimabwera makamaka mu mawonekedwe a zipatso monga makangaza, papaya ndi chinanazi. Kuwonjezera pa mphamvu ya chipatso cha antioxidant ndi anti-inflammatory, papaya ili ndi enzyme ya papain, yomwe ingathandizenso kugaya mapuloteni.
Chowonjezera ichi chomwe chimapangidwa pambuyo pa masewera olimbitsa thupi chili ndi zosakaniza zamasamba monga mapuloteni a nandolo ndi zipatso zomwe zimakuthandizani kumanga ndi kusunga minofu. Madzi a kokonati ndi mchere wa m'nyanja wa ku Himalaya zimabwezeretsa ma electrolyte omwe mumataya mukamachita masewera olimbitsa thupi, pomwe kuphatikiza kwa enzyme kumathandiza kugaya mapuloteni, zomwe zimathandiza kumanga minofu.
"Ichi ndi chimodzi mwa zakudya zomwe ndimakonda kwambiri pambuyo pa masewera olimbitsa thupi. Ndikumva ngati thupi langa likumwa zosakaniza zoyera, zokoma, komanso zathanzi," analemba wowerenga wina wokondwa. "Ichi ndi chakudya chofunikira kwambiri muzakudya zanu."
Chowonjezera cha creatine ichi chodziwika bwino kuchokera ku Transparent Labs chili ndi HMB, chomwe chingawonjezere mphamvu ndikuteteza minofu bwino kuposa chowonjezera chilichonse chokha. Ichi ndi chinthu chapamwamba kwambiri chomwe chimapezeka chopanda zokometsera kapena chosiyanasiyana.
Creatine imapezeka m'njira zosiyanasiyana, koma kafukufuku wa zaka makumi ambiri wasonyeza kuti creatine monohydrate imatha kulimbikitsa kukula ndi mphamvu za minofu. Ndi mtundu wa creatine wotsika mtengo kwambiri pamsika. (3) Makampani ambiri amayesa kupanga zowonjezera za creatine monohydrate, koma kutengera mayeso athu, iyi ndi yomwe timakonda kwambiri pankhani ya kukula kwa minofu.
Katundu wathu wapamwamba wa creatine ali ndi ndemanga zoposa 1,500 za nyenyezi zisanu, kotero ndikotetezeka kunena kuti makasitomala amakondanso creatine iyi. "Creatine HMB ndi chinthu chodalirika," analemba wolemba ndemanga wina. "Kukoma kwake ndi kwabwino ndipo mutha kulawa kusiyana pakati pa kumwa mankhwala ndi kusamwa. Ndikupangiradi."
Pambuyo poyesa creatine, oyesa athu adazindikira kuti ikufunika kusungunuka pang'ono, kotero mungafunike kusakaniza mu ma smoothies kapena kugwiritsa ntchito blender yamagetsi. Komanso, chitumbuwa chakuda chimakhala chokoma pang'ono. Izi sizili vuto kwenikweni, koma ngati mukufuna kukoma kokoma komanso kolimba, mungafune kusankha kukoma kosiyana.
Clear Labs Creatine ili ndi HMB (yomwe imadziwikanso kuti beta-hydroxy-beta-methylbutyrate). Ndi metabolite ya branched chain amino acid leucine, yomwe ingathandize kupewa kusweka kwa minofu. Ikaphatikizidwa ndi creatine, HMB ingathandize kuwonjezera mphamvu ndi kukula kuposa chilichonse mwa zosakaniza zokha.
Kuchuluka kwa piperine, mtundu wa chotsitsa cha tsabola wakuda, kumathandiza thupi kuyamwa creatine ndi HMB, motero kuchepetsa zinyalala. Imapezekanso m'mitundu isanu ndi iwiri, kotero mwina mungapeze imodzi yomwe mumakonda. Palinso njira zosakometsera ngati mukufuna kuziwonjezera ku zowonjezera zina kapena kuzisakaniza mu chakumwa chokometsera.
Kuphatikiza kwa creatine ndi HMB kungakhale kothandiza kwambiri pothandiza othamanga kukulitsa ndi kusunga minofu. Kuphatikiza apo, tsabola wakuda angathandize thupi kuyamwa zosakaniza izi.
Ngati mukufuna beta alanine yeniyeni ndipo palibe china chilichonse, Swolverine Carnosyn beta alanine ili ndi magalamu 5 a zinthu zolimba pa kutumikira kulikonse. Kuphatikiza apo, chidebe chilichonse chimasunga mpaka magawo 100.
Beta-alanine imadziwika bwino chifukwa choyambitsa kumva kuwawa m'thupi mutatha kumwa, koma zotsatira za beta-alanine pakukula kwa minofu ndi magwiridwe antchito abwino a ubongo ndi chifukwa chenicheni chowonjezera mu zakudya zanu zowonjezera. Zakudya zowonjezera za Swolverine zili ndi mlingo waukulu wa 5,000 mg womwe ungakuthandizeni kuchita ma reps owonjezera ndikumanga minofu yambiri. Ndipo, malinga ndi ndemanga za makasitomala, mankhwalawa amayamba kugwira ntchito mwachangu.
Beta alanine iyi yochokera ku Swolverine ili ndi 5000 mg ya CarnoSyn beta alanine, yomwe ingalimbikitse kukula kwa minofu chifukwa beta alanine yapezeka kuti ili ndi maubwino ambiri ophunzitsira, kuphatikizapo kukhala ndi thanzi labwino la maganizo panthawi yolimbitsa thupi, kuzindikira komanso kulimba mtima. (1) Kulimba kwa maganizo kumalola thupi kugonjetsa malire a maganizo omwe timakhazikitsa ndikuphunzitsa mwamphamvu kwambiri, zomwe zingathandize kukulitsa kukula kwa minofu. Kafukufuku wina adapeza kuti beta-alanine imapangitsa kuti maphunziro azigwira bwino ntchito ndipo ingayambitse kuchulukira kwa thupi komanso kusintha mphamvu. (8)
Chomwe chimapangitsa beta alanine iyi kukhala yosiyana ndi chakuti kwenikweni ndi CarnoSyn beta alanine, chosakaniza chake komanso beta alanine yokhayo yomwe FDA imazindikira kuti ndi yotetezeka ikagwiritsidwa ntchito pamlingo woyenera. Pokhala ndi mtengo wa 0.91 cents pa kutumikira, Swolverine's CarnoSyn Beta Alanine ndi chosakanizira chosakoma chomwe chingawonjezedwe mosavuta ku chakumwa chilichonse musanachite masewera olimbitsa thupi kapena pakati pa masewera olimbitsa thupi kuti mupeze mphamvu zowonjezera.
Swolverine yapanga beta-alanine yosavuta komanso yothandiza, beta-alanine yokhayo yovomerezedwa ndi FDA. Njira yosavuta koma yapamwamba iyi ndi yabwino kwa iwo omwe akufuna kuwonjezera mphamvu zawo zamaganizo ndikulimbitsa kwambiri masewera olimbitsa thupi kuti awonjezere mwayi wawo womanga minofu.
Betaine anhydrous iyi ilibe zotsekemera zina zowonjezera, mitundu yopangira, kapena zosungira zopangidwa. Chidebe chilichonse chimakhala ndi magawo 330 ndipo mtengo wake ndi wochepera masenti khumi.
Chowonjezera cha betaine cha Clear Labs ichi chili ndi 1,500 mg ya betaine pa kutumikira kulikonse, zomwe zingakulitse luso lanu lochita masewera olimbitsa thupi.
Fomula ya TL Betaine Anhydrous imakhala ndi betaine yokha. Koma kwa iwo omwe akufuna kupititsa patsogolo masewera olimbitsa thupi awo, chophatikiza ichi ndi chofunikira kwambiri. Chowonjezera ichi chingathandize kukonza kapangidwe ka thupi lanu, kukula kwa minofu, magwiridwe antchito, ndi mphamvu. (makumi awiri ndi atatu)
Chowonjezera ichi sichikoma ndipo sichiyenera kumwedwa chokha. Koma mutha kuchiphatikiza ndi zowonjezera zina musanachite masewera olimbitsa thupi kapena zosakaniza. Kuphatikiza apo, mtengo wake ndi wabwino, ndipo gawo lililonse limagulitsidwa pamtengo wochepera masenti khumi. Ma servings 330 pa mbiya, okwanira kusungira kwa nthawi yayitali.
Ma amino acid a nthambi ali ndi ubwino wina: Angakuthandizeni kuchira msanga ku kupweteka kwa minofu komwe kumachedwa kuyamba (DOMS), ndipo mlingo wokwanira wa 4,500 mg BCAA wophatikizidwa ndi Onnit's Power Blend™ ukhoza kukhala womwe mukufuna pa kutalika kwa minofu yanu. (10)
Yopangidwa kuti iwonjezere magwiridwe antchito ndi kuchira, fomulayi ili ndi mitundu itatu yamphamvu yosakanikirana, imodzi mwa iyo imayang'ana kwambiri ma BCAA. BCAA Blend ili ndi kuphatikiza kwa 4,500 mg kwa BCAA, glutamine ndi beta-alanine, komwe kungathandize kukonza magwiridwe antchito mu gym, komanso kuchira ndi kupirira panthawi yolimbitsa thupi kwa nthawi yayitali. (10)(11)
Ngakhale mutha kumwa chowonjezera ichi musanayambe kapena mutatha kuchita masewera olimbitsa thupi, owunikira ambiri okhutira amakonda kumwa mutatha kuchita masewera olimbitsa thupi chifukwa mulibe zolimbikitsa. "Ndinasankha izi chifukwa ndimafuna chinthu chopanda caffeine kuti chindipatse madzi komanso kuti ndiwonjezere mphamvu," wogula wina analemba. "Ndinamva bwino tsiku lotsatira maphunziro."
Chosakaniza chachikulu mu chosakaniza chothandizira ndi resveratrol, chomwe chingakuthandizeninso mukamalimbitsa thupi komanso kuchita ngati antioxidant. Chosakaniza champhamvu ichi chili ndi D-aspartic acid, long jack extract, ndi nettle, zonse zomwe zimatha kukweza kuchuluka kwa testosterone ndikulimbikitsa kukula kwa minofu. (makumi awiri ndi chimodzi)
Onnit Total Strength + Performance ili ndi mlingo wokwanira wa amino acids, glutamine ndi beta-alanine, zomwe zingathandize kuchepetsa kutopa kwa minofu panthawi yochita masewera olimbitsa thupi. (10) Kuphatikiza apo, zidzakuthandizani kuchira msanga mutatha kuchita masewera olimbitsa thupi ovuta. Zosakaniza zina zimapereka chithandizo cha testosterone ndi ma antioxidants kuti zigwirizane ndi mankhwalawa.
Puloteni iyi ya zomera imapangidwa kuchokera ku nyemba zosungunuka, mapuloteni a hemp, mapuloteni a mbewu ya dzungu, sasha inchi ndi quinoa. Ilinso ndi mafuta ochepa ndi chakudya chopatsa mphamvu, yokhala ndi magalamu 0.5 okha ndi magalamu 7 motsatana.