ʻO kāu alakaʻi i nā mea kōkua mua a ma hope o ka hana

Anter

• Pauka Protein
• Collagen
• Beta-Alanine
• ʻO nā lālā Amino Branched-Chain (BCAA)
• Creatine
• Hoʻohui Pre-Workout
• Tart Cherry wai
• ʻO Glutamine
• ʻAila iʻa
• Nānā no

Inā ua luʻu ʻoe i kahi manamana wāwae i loko o ka honua nui o nā mea hoʻopono hoʻoikaika kino, ʻike ʻoe ma laila kahi ton e koho ai. A ʻoiai ʻo ka supplementation he mea pono loa ia e hiki ke kōkua iā ʻoe e hoʻokō i kāu mau meaʻai, hana, a me nā pahuhopu aesthetic (ʻoiai inā, e ʻōlelo ʻoe, ke mākaukau nei ʻoe no ka hoʻokūkū bodybuilding), ʻaʻole maopopo loa i nā mea hoʻohui kūpono (a palekana. ) a ʻo nā mea heahea ka manawa.

"ʻAʻole hoʻoponopono ʻia nā mea hoʻohui e ka FDA, ʻo ia hoʻi ʻaʻole koi ʻia nā hoʻokolohua ʻaoʻao ʻekolu no ka palekana," wahi a Amy Goodson, R.D., he loea i hōʻoia ʻia i ka papa i nā papaʻai haʻuki. ʻO ia ke ʻano o ka hana ʻana i kekahi noiʻi iā ʻoe iho ma mua o ka manawa a/a i ʻole e hele pololei i kahi meaʻai a i ʻole kauka no nā ʻōlelo aʻoaʻo kikoʻī he mea nui. He mea nui e pale i ka hype i kēia manawa ke hana nei ka pāpaho kaila i nā mea hoʻohui kino o ke kino, nā gummies ulu ulu, nā kīʻaha "wīwī", a me nā concoctions hoʻokalakupua e like me ka ʻoluʻolu a me ka legit. ʻ suggestslelo ʻo Goodson e ʻimi nei i nā mea hoʻopihapiha i hōʻailona ʻia e like me NSF i hōʻoia ʻia no ka haʻuki a i ʻole ke koho ʻike. Akā naʻe, ʻaʻole kēia manaʻo ʻo kāna mau hopena i manaʻo ʻia ua kākoʻo ʻia i ka noiʻi.

Ua noi mākou i nā loea no ka haʻuki haʻuki no kahi rundown piha ma nā bodybuilding a me nā mea hoʻoikaika kino hoʻoikaika nui ʻia, he aha kā lākou e hana ai, a inā paha ʻaʻole ia ʻo ka ʻoiaʻiʻo maoli. Eia kā lākou i ʻōlelo ai.

Pauka Protein

He aha ia no: Ulu Muscle

ʻO ke koi: Malia paha ʻo ka mea hoʻonui maʻamau o ka hoʻomaʻamaʻa hoʻoikaika kino a me ke bodybuilding supplement, protein protein ka mea nui ma nā wahi āpau i kēia mau lā. ʻO ka loaʻa ʻana o ka protein kūpono e kōkua i ke kūkulu ʻana, hoʻoponopono, a mālama i ka ʻiʻo, e like me Ryan Maciel, R.D.N., C.S.C.S.

ʻO nā hōʻike: "Nui nā haʻawina e hōʻike ana i ka pono a me ka palekana o ka hoʻohana ʻana i nā pauka protein," wahi a Maciel. ʻOiai he nui nā ʻano ʻano like ʻole, "ʻo ka whey protein ka mea kaulana loa no ka mea aia ka nui o nā ʻakika amino branched-chain, ʻoi aku ka leucine," wehewehe ʻo Goodson. "He mea nui kēia no ka mea ke kākoʻo nei ka noiʻi i ka leucine ma ke ʻano he 'switch light' no ka hoʻohuli ʻana i ka resynthesis mākala a pēlā e paipai ai i ke ola ʻana." ʻOiaʻiʻo, loaʻa ka waiū i ka waiū, no laila inā ʻaʻohe waiū ʻoe, a laila ʻo ka soy, ka pī, ka hua keʻokeʻo, ka laiki, a me ka protein hemp nā koho maikaʻi pū kekahi.

Manaʻo ʻia ka dosage: "Paipai ka Academy of Nutrition and Dietetics i ka 1.2 i ka 2.0 gram o ka protein i kēlā me kēia kilokilo paona o ke kino no nā mea pāʻani," wahi a Maciel. Hiki i ka hapa nui o ka poʻe ke hōʻea i kēia nui o ka protein ma o kaʻai wale nō, akā inā ʻaʻole ʻoe e hana ma laila, he koho maikaʻi paha ka pauka protein. No ka hapa nui o nā wahine, ʻo 20 a 30 grams o ka protein i kēlā me kēia pāʻina he wahi maikaʻi ia e hoʻomaka ai, e like me Maciel. Ua like ia me hoʻokahi scoop o ka ukana.

A ʻoiai e koi pinepine ʻia iā ʻoe e hoʻohaʻahaʻa i kahi protein protein ASAP ma hope o ka hoʻoikaika kino, ua hōʻike ʻia kahi noiʻi hou e pili ana i ka loaʻa ʻana o kāu protein protein i loko o ka holoʻokoʻa o ka lā holoʻokoʻa ka mea nui. ʻO ia ka mea hiki iā ʻoe ke hoʻohui i ka pauka protein i kou lā i kēlā me kēia manawa e hālāwai ai i kāu pono protein no ka lā a e ʻohi mau i nā pono. (E pili ana: ʻO nā pauka protein maikaʻi loa no nā wahine, e like me nā mea ʻai meaʻai)

Collagen

He aha ia: Anti-ʻelemakule, olakino hui

ʻO ke koi: "Loaʻa ka Collagen i loko o ko mākou mau iwi, nā ʻiʻo, ka ʻili, a me nā ʻili," wahi a Maciel. "ʻO Collagen ka mea e hoʻopaʻa pū i ko mākou kino, ma ke ʻano. I ko mākou mau makahiki, lohi kā mākou hana collagen a ʻo ka hopena, hoʻomaka mākou e ʻike i nā ʻōuli o ka ʻelemakule, e like me nā wili." No laila he mea kūpono i ka manaʻo o ka poʻe me ka hoʻopili ʻana me collagen hiki ke kōkua i ka hoʻolohi i nā hopena o ka ʻelemakule-a kōkua i ka hiki i ke kino ke hoʻoponopono i nā hono, nā mākala, a me nā aʻa.

ʻO ka hōʻike: ʻOiai ʻo kēia kekahi o nā mea hoʻopuka buzzed e pili ana i kēia manawa, ʻaʻole paha ʻoe makemake e holo i waho a kūʻai aku i kēia manawa. "I kēia lā, ʻaʻohe hōʻike ʻepekema nui e hiki ai i ka hoʻoliʻiliʻi collagen ke hoʻolohi a hoʻololi paha i nā hopena o ka ʻelemakule," wahi a Maciel. "ʻOi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai kaulike i hana ʻia me nā protein lean, nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā momona maikaʻi, e hoʻoikaika kino ana, e hoʻohana ana i ka lā, a ʻaʻole e puhi." Hoʻomaopopo ʻo Goodson he waiwai ka collagen i ka protein, no laila inā ʻoe e ʻimi nei i kahi mea hoʻonui i nā mea leʻaleʻa, nā sopa, a i ʻole nā ​​meaʻai ʻē aʻe, hiki ke koho maikaʻi ʻia kahi mea hoʻopili collagen. (E pili ana: Pono ʻoe e hoʻohui i ka Collagen i kāu ʻai?)

Beta-Alanine

He aha ia no: Hana

ʻO ke koi: "Hiki iā ia ke hoʻomaikaʻi i ka hiki ke hoʻoikaika kino a me ka hana i ka wā o ka hoʻoikaika kino kiʻekiʻe," wahi a Maciel. "I ka wā o ka hoʻoikaika kino ikaika, hoʻākoakoa nā iʻa hydrogen i loko o kou mau mākala, i hiki ai ke hoʻoluhi i nā mākala a hoʻolohi iā ʻoe. Hiki i ka Beta-alanine ke kōkua i ka hoʻopau ʻana i kēia mea ma ke ʻano he buffer no kēlā mau ion."

ʻO ka hōʻike: Kūpono paha ia. "He kūpono paha ka lawe ʻana i ka beta-alanine inā hana ʻoe i ka hoʻoikaika kino ikaika, no ka mea ua hōʻike ʻia ka noiʻi e hiki ke hoʻomaikaʻi i ka hana," wahi a Maciel.

Manaʻo ʻia ka dosage: Ma kahi ma waena o 2 a me 6 gram i kēlā me kēia lā. "E hoʻopau iā ia me kahi pāʻina no ka omo maikaʻi ʻana," Paipai ʻo Maciel. A me nā poʻo: ʻO kahi hopena ʻaoʻao maʻamau he kani ʻana. "I mea e hōʻemi ai i kēia hopena, e hoʻāʻo e lawe i nā lāʻau liʻiliʻi ma loko o ka lā a i ʻole e hoʻohana i nā capsule hoʻokuʻu manawa," hoʻohui ʻo ia.

ʻO nā lālā Amino Branched-Chain (BCAA)

He aha ia no: Hana a me ka hoʻōla

ʻO ke koi: "He kumu no ka ikehu o ka amino branched-chain amino acid i ka hoʻoikaika kino a lilo i kumu waiwai wahie nui aʻe i ka hana hoʻomanawanui ke haʻahaʻa nā hale kōmiʻā," i wehewehe ai ʻo Goodson. ʻO ka lawe ʻana iā lākou ma mua a ma hope o ka hoʻomaʻamaʻa ʻana e hoʻomaikaʻi i ka hana a hoʻemi i ka luhi.

ʻO nā hōʻike: "ʻAʻole kākoʻo nā hōʻike i nā hoʻopiʻi kālepa mai nā mea hana kōkuhi," wahi a Maciel. "ʻOi aku ka maikaʻi o ka loaʻa ʻana o kāu mau BCAA mai nā kumu meaʻai e like me ka moa, ka pipi, ka iʻa, a me nā hua manu. Eia kekahi, inā inu ʻoe i ka protein whey, loaʻa iā ʻoe ka nui o nā BCAA, no laila, ʻo ka hoʻohui ʻana he mea makehewa ke kālā." ʻLelo ʻia, hoʻohana mau ʻia ʻo BCAAs ma ke ʻano he bodybuilding supplement no ka mea hiki iā lākou ke hoʻolako i ke kino me ka wahie (pinepine no nā mea kakaikahi loa) i ka wā o ka hoʻomaʻamaʻa ke loaʻa ʻoe i ka hakahaka calorie. (Pili: Alakaʻi i ka Nānā Kino a me nā Meal Prep)

Creatine

He aha ia: Ka hana a me ka ulu ʻana o nā mākala

ʻO ke koi: Mālama ʻia ka Creatine i loko o kou mau ʻiʻo a hāʻawi iā lākou i ka ikehu, e like me Maciel. "Hoʻonui ka supplementine Creatine i kou mauʻiʻo i haku i nā hale kūʻai, kahi hopena i hoʻomaikaʻi maikaʻi ʻia i ka wā o ka hoʻoikaika kino ikaika, e like me ka sprinting a me ka hoʻomaʻamaʻa ikaika."

ʻO nā hōʻike: "ʻO Creatine kekahi o nā mea hoʻohui i noiʻi nui ʻia i kēia lā," wahi a Maciel. "Hōʻoia ʻia ka palekana a me ka maikaʻi no ka hoʻomaikaʻi ʻana i ka ikaika, ka mana, a me ka nui o ke kino wīwī."

Kuhikuhi 'ana: ʻElima grams i kēlā me kēia lā ka maʻamau maʻamau, wahi a Goodson. ʻOiai paha e hana kekahi poʻe i kahi "hoʻouka hoʻouka" me kahi lāʻau kiʻekiʻe a laila hoʻēmi i ke ana ma hope, ʻaʻole pono paha kēia. "Hiki i ka Creatine ke alakaʻi i ke kaupaona a me ka loaʻa o nā mākala no ka poʻe e lawe mau ana ia mea, no laila ʻo nā wahine e nānā ana e lilo a mālama i ke kaumaha e akahele." Inā ʻoe e hoʻāʻo e loaʻa ka ʻiʻo no ka ikaika, aesthetics, a i ʻole bodybuilding, akā naʻe, hiki ke lilo kēia i mea hoʻohui pono i kāu hana maʻamau.

Hoʻohui Pre-Workout

He aha ia: Hana

ʻO ke koi: Hoʻokumu ʻia kēia mau huila e hāʻawi i ka ikehu hou aʻe no ka hana ʻoi aku ka maikaʻi i ka wā o ka hoʻomaʻamaʻa.

ʻO nā hōʻike: "Hana ʻia nā pauka hoʻomākaukau hoʻomākaukau a me nā mea inu ma kahi ʻano ʻokoʻa ma muli o ka māka, akā ʻo ka hapa nui he cocktail o ka carbohydrate, caffeine, kekahi mau amino acid, creatine, a pinepine beta-alanine, a loaʻa kekahi i nā huaola ʻē aʻe pū kekahi," wahi a Goodson. "Hoʻolālā maoli ʻia kēia e hāʻawi i ka poʻe i ka ikehu mai ka caffeine a me ka waiʻopa, a hāʻawi paha i kahi booster hana i hoʻohui ʻia mai ka creatine. (Pili: No ke aha ʻo Caffeine ka mea maikaʻi i loaʻa i kāu hana)

ʻ dosagelelo aʻoaʻo i koi ʻia: E hahai i nā kuhikuhi o ka huahana, me hoʻokahi hoʻopaʻapaʻa: "ʻO ka poʻe i paʻakikī i ka caffeine a ʻaʻole i ʻai i kekahi mea e makaʻala mau i ka wā e ʻai ai i kēia mau ʻano huahana," wahi a Goodson. (Nā mea hou aʻe: Pono anei ʻoe e lawe i nā mea kōkua mua o ka hoʻomaʻamaʻa?)

Tart Cherry wai

He aha ia: Hoʻihoʻi hou

ʻO ke koi: "ʻO ka wai cherry tart a i ʻole ka pauka ʻili cherry kahi kiʻekiʻe o nā anthocyanins, he antioxidant, hiki ke kōkua iā ʻoe e hoʻōla wikiwiki a emi iki i ka maʻi ma hope o ka hoʻoikaika ikaika," wehewehe ʻo Maciel.

ʻO nā hōʻike: Kaupalena ʻia nā haʻawina akā he ʻōlelo hoʻohiki, wahi a Maciel, akā ʻaʻohe mea nui e hōʻino ʻia mai ka inu ʻana i ka wai huaʻai kūlohelohe, no laila ʻaʻohe kumu e hoʻāʻo ai i kēia e wikiwiki ai ka hoʻi hou ʻana.

Manaʻo ʻia ka dosage: Hiki ke hoʻopau ʻia nā cherry tart i loko o ka wai a i ʻole ka pauka. ʻO ka nui i aʻo ʻia he 8 a 12 mau auneke i ʻelua mau lā i ka lā no ʻehā a ʻelima mau lā ma mua o kahi hanana ikaika, a laila no ʻelua a ʻekolu mau lā ma hope. "E hoʻomaopopo ʻoe he wai mau ka wai cherry tart a loaʻa i ka nui o nā haʻalulu, no laila pono nā wahine e ʻimi nei e lilo i ke kaumaha e helu i kēlā mau calorie inā hoʻohana ʻia ia ma ke ʻano he mea hoʻomaʻamaʻa a i ʻole mea inu hoʻōla," wahi a Goodson. (Nui aʻe ma aneʻi: Kou Helu Hoʻolālā Hana Hoʻolālā)

ʻO Glutamine

He aha ia: Hoʻihoʻi, hana, a me ka ulu ʻana o ka ʻiʻo

ʻO ke koi: ʻO ka Glutamine kahi amino acid e lawelawe ana ma ke ʻano he kumu waiwai wahie no kou kino. "Manaʻo ʻia he hiki i ka supplementation ke hoʻonui i ka lako o ke glutamine o ke kino, kahi e wikiwiki ai ke ola ʻana, hoʻonui i ka ulu ʻana o nā mākala, a hoʻomaikaʻi i ka hana," wahi a Maciel. (ʻO ia ke kumu o kēia kekahi o nā mea hoʻohui bodybuilding kaulana loa.)

ʻO nā hōʻike: Aia kahi ʻike ʻepekema liʻiliʻi e kākoʻo i ka lawe ʻana i ka glutamine no ka hoʻomaikaʻi ʻana i ka hana haʻuki, e like me kā Maciel, no laila ʻoi aku ka maikaʻi o kou kāpae ʻana i kēia.

ʻAila iʻa

He aha ia no: Hoʻihoʻi hou

ʻO ke koi: Aia kekahi mau kumu e noʻonoʻo ai paha ʻoe i ka lawe ʻana i ka aila iʻa (me kou olakino puʻuwai), akā hoʻohiki kekahi mau mea pāʻani i nā mea e hōʻemi ai i ka mumū a no laila, ʻeha ka ʻeha.

ʻO nā hōʻike: "Loaʻa ka mahalo ʻia ka ʻaila iʻa ma muli o kāna mea momona momona omega-3," wahi a Goodson. "ʻO ka Omega-3 he mau mea momona momona nui e hiki ke kōkua i ka hōʻemi ʻana i ka mumū ma ka pae cellular."

Kuhikuhi 'ana: ʻElua a ʻehā grams i kēlā me kēia lā, e like me Goodson, ʻoiai he manaʻo maikaʻi e nānā me kāu kauka ma mua o ka hoʻomaka ʻana i kahi maʻi kiʻekiʻe. "Hiki iā ʻoe ke ʻohi i nā pōmaikaʻi mai ka ʻai ʻana i nā meaʻai e like me ka salemona, ka trout, ke tuna, ka soybeans, nā walnuts, a me kā lākou aila," i kākau ai ʻo ia. (E kiʻi i ka ʻike hou aku i kēia Kuhi piha i nā Omega 3s a me 6s.)

Nānā no