ʻO nā mea kōkua 6 maikaʻi loa e loaʻa ai ka mākala

Anter

• 1. Creatine
• 2. Pākuʻi Protein
• 3. Nā mea loaʻa ke kaupaona
• 4. Beta-Alanine
• 5. Nā lālā Acino-Chain Amain
• 6. HMB
• Nā Pākuʻi ʻē aʻe
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā hoʻoikaika pinepine ʻoe, makemake paha ʻoe e hōʻoia i kou loaʻa ʻana o ka mea nui mai ia mea.

ʻO kahi keu pono nui o ka hoʻoikaika kino ka loaʻa ʻana o ka mākala a me ka ikaika. ʻO ka loaʻa ʻana o kahi nui o nā mākala e ʻae iā ʻoe e hana i kāu ʻoi loa i ka hoʻoikaika kino a me ke ola o kēlā me kēia lā.

ʻEkolu mau pae hoʻohālikelike e pono e hoʻokō ʻia no ka loaʻa ʻana o ka mākala nui: ʻo ka ʻai ʻana i nā mea ʻoi aku ka nui ma mua o kou puhi ʻana, e ʻai ana i nā protein ma mua o kou wāwahi ʻana a me kahi papahana hoʻoikaika kino e hoʻoweliweli nei i kou mau mākala

ʻOiai hiki ke hoʻokō i kēia mau pae hoʻohālikelike āpau me ka ʻole o ka lawe ʻana i nā mea kōkua dietary, hiki i kekahi mau mea hoʻopihapiha ke kōkua iā ʻoe e hoʻokō i kāu mau pahu hopu.

Hiki i nā mea hoʻopihapiha 6 i helu ʻia ma lalo ke kōkua iā ʻoe e loaʻa hou i nā mākala me kāu polokalamu hoʻoikaika kino.

1. Creatine

ʻO Creatine kahi mole i hana maʻamau ʻia i kou kino. Hāʻawi ia i ka ikehu no kou mau mākala a me nā aʻa ʻē aʻe.

Eia nō naʻe, ʻo ka lawe ʻana iā ia ma ke ʻano he papaʻai meaʻai hiki ke hoʻonui i ka maʻi musine creatine a hiki i 40% ma mua o kāna mau pae maʻamau (,,).

Hoʻopili kēia i kāu mau puʻupuʻu puʻupuʻu a hoʻoikaika i ka hana, e hāpai ana i ka loaʻa ʻana o nā mākala. ʻO ka ʻoiaʻiʻo, hōʻike ka nui o ka noiʻi i ka creatine e hoʻomaikaʻi i ka ikaika o ka mākala (,,).

He lono maikaʻi kēia inā e hoʻāʻo ana ʻoe e loaʻa ka nāhelehele. ʻO ka ikaika ʻoi aku ka ʻae iā ʻoe e hana ʻoi aku ka maikaʻi i ka wā o ka hoʻoikaika kino, e alakaʻi nei i nā hoʻonui nui ʻana i ka nui o nā mākala ma ka manawa ().

Hiki i ka Creatine ke hoʻonui i ka wai i loko o kāu mau puʻupuʻu puʻupuʻu. ʻO kēia ke kumu e pehu iki nā hunaola a hana i nā hōʻailona no ka ulu ʻana o nā mākala ().

Eia kekahi, hoʻonui paha kēia mea hoʻonui i nā pae o nā hormoni e pili ana i ka ulu ʻana o nā mākala, e like me IGF-1 ().

Eia kekahi, hōʻike kekahi mau noiʻi e hiki i ka creatine ke hoʻemi i ka haki o nā protein i loko o kou mau mākala ().

Ma ke ʻano holoʻokoʻa, ua aʻo nā mea noiʻi he nui i nā mea hoʻopihapiha a me nā hoʻoikaika kino, a hoʻokahi mea maopopo - hiki i ka creatine ke kōkua e hoʻonui i ka nui o nā mākua (,).

Ua aʻo nui ʻia ʻo Creatine a loaʻa kahi kūlana palekana koʻikoʻi koʻikoʻi ().

Inā ʻoe e ʻimi nei i kahi mea kōkua e kōkua iā ʻoe e loaʻa i nā mākala, e noʻonoʻo mua i ka creatine.

Kūʻai no nā mea hoʻopiha creatine ma ka pūnaewele.

Hōʻuluʻulu Manaʻo:ʻO Creatine paha ka mea kōkua maikaʻi hoʻokahi no ka mākala
loaʻa. Ua hōʻoia he nui nā noiʻi e hiki ke kōkua i ka hoʻonui i ka nui o nā mākala.

2. Pākuʻi Protein

He mea koʻikoʻi ka loaʻa ʻana o ka protein i mea e loaʻa ai ka mākala.

ʻO ke kikoʻī, e loaʻa ai ka mākala, pono ʻoe e ʻai i nā protein i ʻoi aku ka haki o kou kino ma o nā hana kūlohelohe ().

ʻOiai he mea hiki ke loaʻa nā protein āpau āu e pono ai mai nā meaʻai waiwai protein, paʻakikī kekahi poʻe e hana pēlā.

Inā like kēia me ʻoe, makemake paha ʻoe e noʻonoʻo e lawe i kahi waihona protein.

Nui a hewahewa nā protein i loaʻa, akā ʻo kekahi o nā mea i makemake nui ʻia he whey, casein a me ka protein soy. Loaʻa i nā mea hoʻohui protein i loko o ka protein i hoʻokaʻawale ʻia mai nā hua manu, pipi, moa a i ʻole nā ​​kumuwaiwai ʻē aʻe ().

Hōʻike ka noiʻi i ka hoʻohui ʻana i nā protein ma o nā mea hoʻopihapiha e hoʻonui i ka loaʻa hou o nā mākala i ka poʻe e hoʻoikaika kino ma mua o ka hoʻohui ʻana i nā carbs keu (,,).

Eia nō naʻe, ʻoi aku paha ka nui o nā hopena no ka poʻe i lawa ʻole ka protein i kā lākou papaʻai maʻamau.

ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi i ka ʻai ʻana i nā nui loa o nā mea kōkua protein ʻaʻole kōkua i ka hoʻonui ʻana i nā mākala inā ʻoe e hāhai nei i ka papa protein kiʻekiʻe (,,,).

Mahalo ka poʻe he nui i ka nui o ka protein e ʻai ai i kēlā me kēia lā. Inā he kanaka ʻeleu ʻoe e hoʻāʻo nei e loaʻa ka nāhelehele, 0.5-0.9 mau huna o ka protein i kēlā me kēia paona (1.2-2.0 gram i kēlā me kēia kg) o ke kaupaona o ke kino e ʻoi aku ka maikaʻi (,,).

Kūʻai no nā mea hoʻoliʻiliʻi protein i ka pūnaewele.

Hōʻuluʻulu Manaʻo: Pono ka lawa ʻana o ka protein i pono
loaʻa mākala maikaʻi loa. Eia nō naʻe, inā lawa kou protein i kāu papaʻai,
ʻAʻole pono ka lawe ʻana i kahi waihona protein.

3. Nā mea loaʻa ke kaupaona

ʻO nā mea hoʻoemi kaupaona nā mea hoʻopili i hoʻolālā ʻia e kōkua maʻalahi iā ʻoe e loaʻa i nā calori a me nā protein. Hoʻohana pinepine ʻia lākou e kēlā me kēia kanaka e hakakā nei e loaʻa ka mākala.

He paʻakikī ka paʻakikī o kekahi poʻe i ka loaʻa ʻana o ka mākala, ʻoiai ke ʻai nei i nā nui o nā calorie a me nā hāpai hāpai ʻana ().

ʻOiai he ʻokoʻa nā calorie o nā mea hoʻoliʻiliʻi kaupaona, ʻaʻole ia he mea maʻamau na lākou e komo ma kahi o 1,000 mau calorie no kēlā me kēia lawelawe.

Manaʻo ka poʻe he nui kēia mau calorie mai ka protein mai ka mea nui ia no ke kūkulu ʻana i nā mākala. Eia nō naʻe, ʻo ka hapanui o nā calorie mai ka carbs.

Loaʻa pinepine he 75-300 mau pākeke a me 20-60 mau huna o nā protein i kēlā me kēia lawelawe o kēia mau mea hoʻopiha calorie kiʻekiʻe.

ʻOiai hiki i kēia mau huahana ke kōkua iā ʻoe e ʻai i nā calorie hou aku, he mea nui e hoʻomaopopo ʻaʻohe mea hoʻokalakupua e pili ana i nā mea hoʻoliʻiliʻi kaupaona.

Ua hōʻike kekahi mau noiʻi i nā mākua hana ʻole i ke kino i hiki ke hoʻonui i ka nui o nā calorie ke hoʻonui i ka nui o nā momona e like me ka mākala, ʻoiai ke ʻai ʻoe i ka protein ().

Eia nō naʻe, ʻo ka noiʻi ʻana i nā mākua i hoʻomaʻamaʻa i ke kaupaona i hōʻike ʻia ʻaʻole pono ka ʻai ʻana i kahi mea hoʻoliʻiliʻi kaupaona no ka hoʻonui ʻana i ka nui o nā lean ().

Ma ke ʻano holoʻokoʻa, paipai ʻia nā mea loaʻa ke kaupaona inā e ʻaʻa ana ʻoe e ʻai i ka meaʻai lawa a ʻike ʻoe i ka maʻalahi o ka inu ʻana i kahi hoʻoluliluli mea hoʻoulu kaumaha ma mua o ka ʻai ʻana i ka meaʻai maoli.

Kūʻai no nā mea hoʻopiha waiwai paʻa ma ka pūnaewele.

Hōʻuluʻulu Manaʻo: ʻO nā mea hoʻoemi kaupaona nā huahana kiʻekiʻe-calorie i hoʻolālā ʻia e kōkua
hoʻopau ʻoe i nā calorie a me nā protein. Eia naʻe, paipai ʻia lākou inā
paʻakikī ʻoe i ka loaʻa ʻana o ka nui o nā calories mai ka meaʻai.

4. Beta-Alanine

ʻO Beta-alanine kahi amino acid e hoʻemi ana i ka luhi a hoʻonui i ka hana hoʻoikaika kino (,).

Hoʻohui ʻia, hiki i ka beta-alanine ke kōkua i ka hoʻonui ʻana i ka nui o nā mākala inā ʻoe e ukali nei i kahi papahana hoʻoikaika kino.

Ua hōʻike ʻia kahi noiʻi ʻana i ka lawe ʻana i ka 4 gram o ka beta-alanine i kēlā me kēia lā no ʻewalu mau pule i hoʻonui i ka nui o nā kino o ke kino ma mua o kahi placebo i nā mokomoko kolepa a me nā mea pāʻani pōpeku ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka hoʻohui ʻana i kahi pākuʻi beta-alanine i ʻeono pule, ua hoʻonui ka papahana hoʻomaʻamaʻa kaha kiʻekiʻe i ka nui o nā kino o nā kino ma kahi o 1 paona (0.45 kg) ʻoi aku ma mua o kahi placebo ().

ʻOiai ʻoi aku ka nui o ka noiʻi ʻana no ka beta-alanine a me ka loaʻa ʻana o ka mākala, hiki i kēia waihona ke kōkua i ke kākoʻo ʻana i nā mākala ke hui ʻia me kahi papahana hoʻoikaika kino.

Kūʻai no nā mea hoʻopili beta-alanine ma ka pūnaewele.

Hōʻuluʻulu Manaʻo: ʻO ka beta-alanine kahi amino acid e hiki ke hoʻomaikaʻi i ka hoʻoikaika kino
hana ana. Hōʻike kekahi mau hōʻike e kōkua paha ia i ka hoʻonui i ka nui o nā mākala i
pane i ka hoʻoikaika kino, akā pono ka ʻike hou aku.

5. Nā lālā Acino-Chain Amain

ʻO nā lālā amino amino lālā (BCAA) i ʻekolu o nā amino acid: leucine, isoleucine a me valine.

Loaʻa lākou i ka hapa nui o nā kumu protein, ʻo ia hoʻi nā kumu o nā holoholona e like me kaʻiʻo, nā moa, nā hua manu, ka waiū a me nā iʻa.

He mea koʻikoʻi ka BCAA no ka ulu ʻana o nā mākala a ma kahi o 14% o nā amino acid i loko o kou mau mākala (,).

E hoʻopau wale i nā mea āpau i nā BCAA mai ka meaʻai i kēlā me kēia lā, akā makemake nui ʻia e lawe i nā BCAA ma ke ʻano he mea hoʻohui.

Ua hōʻike ʻia kahi noiʻi liʻiliʻi e hoʻomaikaʻi paha nā BCAA i ka loaʻa ʻana o nā mākala a hōʻemi paha i ka nalo ʻana o nā mākala, ke hoʻohālikelike ʻia i kahi placebo (, 37).

Eia nō naʻe, hōʻike ʻia kahi noiʻi ʻē aʻe ʻaʻole hiki i nā BCAA ke hoʻohua i nā mākala nui aʻe i ka poʻe e ukali nei i kahi papahana hoʻoikaika kino ().

Maliʻa paha e hoʻopōmaikaʻi wale nō nā mea hoʻopiha BCAA iā ʻoe inā ʻaʻole ʻoe e ʻai lawa i nā protein kiʻekiʻe ma kāu papaʻai.

ʻOiai paha he mea maikaʻi lākou inā ʻaʻole lawa kāu papaʻai, pono i ka ʻike hou aʻe ma mua o ka BCAA e paipai ʻia ma ke ʻano he go-to supplement no ka loaʻa ʻana o ka mākala.

Kūʻai no nā mea hoʻopiha BCAA ma ka pūnaewele.

Hōʻuluʻulu Manaʻo: He mea nui ka amino amino lālā e pili ana i ka mākala
ulu ana. Loaʻa lākou i nā meaʻai he nui, a maopopo ʻole inā lawe iā lākou ma ke ʻano he
mea kōkua ke kōkua inā pau ʻoe i ka protein.

6. HMB

ʻO ka beta-hydroxy beta-methylbutyrate (HMB) kahi mole i hana ʻia ke hana ʻia kou kino i ka leucine amino acid.

ʻO HMB ke kuleana no kekahi o nā hopena maikaʻi o ka protein a me ka leucine i ka papaʻai ().

He mea nui paha ia no ka hōʻemi ʻana i ka haki o nā protein protein (40).

ʻOiai hana kūlohelohe ʻia ʻo HMB e kou kino, ʻo ka lawe ʻana iā ia ma ke ʻano he waihona e ʻae ai i nā pae kiʻekiʻe a pōmaikaʻi paha i kou mau mākala (40,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana i nā mākua i hoʻomaʻamaʻa mua ʻole ʻia i ka lawe ʻana i ka 3-6 mau huna o ka HMB i kēlā me kēia lā e hiki ke hoʻomaikaʻi i nā loaʻa o ke kino o ka momona mai ka hoʻomaʻamaʻa kaumaha (,,).

Eia nō naʻe, hōʻike ʻia kahi noiʻi ʻē aʻe ʻaʻole maikaʻi paha nā maʻa like o ka HMB ma ka hoʻonui ʻana i ka nui o nā mākala i nā mākua me ka hoʻomaʻamaʻa hoʻomaʻamaʻa kaumaha (,,).

ʻO kēia paha he mea maikaʻi loa ka HMB no ka poʻe e hoʻomaka nei me ka hoʻoikaika kino a hoʻonui paha i ka ikaika o kā lākou hana.

Kūʻai no nā mea hoʻopili HMB ma ka pūnaewele.

Hōʻuluʻulu Manaʻo: Hiki i ka HMB ke kōkua i ka hoʻonui ʻana i ka nui o nā mākala i kēlā mau mea
ke hoʻomaka nei i kahi papahana hoʻomaʻamaʻa kaumaha, akā ʻike ʻia he mea liʻiliʻi ia no
nā mea me ka hoʻomaʻamaʻa hoʻomaʻamaʻa.

Nā Pākuʻi ʻē aʻe

Wahi a kekahi mau mea hoʻohui ʻē aʻe e hoʻonui i ka nui o nā mākala. Hoʻopili kēia i nā waikawa linoleic conjugated, testosterone boosters, glutamine a me carnitine.

Eia nō naʻe, huikau nā hōʻike.

• ʻAkika linoleic i hoʻohui ʻia
  (CLA): ʻO CLA pili i kahi hui o ka momona omega-6
  nā waikawa e hoʻoili i nā hopena i ke kino. Nā noiʻi ma CLA no ka loaʻa o ka mākala
  ua hana i nā hopena hui, a ʻaʻole maopopo inā he mea pono (,,,).
• Nā mea hoʻoikaika testosterone: Hoʻokomo pū ʻia nā mea hoʻohui testosterone-boosting
  D-aspartic acid, tribulus terrestris, fenugreek, DHEA a me ashwagandha. ʻO ia
  Maliʻa paha e hoʻopōmaikaʻi wale kēia mau hui i nā mea me nā testosterone haʻahaʻa (,,,).
• ʻO Glutamine a me carnitine: ʻO kēia paha
  maikaʻi ʻole i ka hoʻonui ʻana i ka nui o nā mākala i nā keiki ʻōpio a i ʻole waena
  kanaka pākahi. Eia naʻe, ua hōʻike ʻia nā noiʻi i hiki i kekahi i ka carnitine
  nā pōmaikaʻi no ka nui o nā mākala i ka poʻe ʻelemakule (, 58,,).

Hōʻuluʻulu Manaʻo: ʻO nā ʻano o nā mea hoʻopihapiha e koi e hoʻonui i ka nui o nā mākala,
akā ʻaʻole ʻike iki ʻia ka maikaʻi o ke olakino, ʻeleu
kanaka pākahi.

Ka Laina Lalo

ʻAʻole hiki i nā mea hoʻohui ke hāʻawi iā ʻoe i nā loaʻa muscle maximal inā nele kāu polokalamu hānai a me nā hoʻoikaika kino.

No ka loaʻa ʻana o ka mākala, pono ʻoe e ʻai i ka nui o nā calories a me nā protein, a me ka hoʻoikaika kino, kūpono me nā kaupaona. I ka manawa e nānā ana i kāu regimenʻai a me nā regimen hoʻoikaika kino, makemake paha ʻoe e noʻonoʻo i nā mea hoʻopihapihaʻai.

ʻO nā Creatine a me nā protein supplement paha nā koho kūpono loa no ka loaʻa ʻana o ka mākala, akā maikaʻi paha nā mea kōkua ʻē aʻe no kekahi poʻe.