Ua kom koj cov leeg pom qhov loj dua
Creatine, ib tug phooj ywg nyob mus ib txhis
Raws li ib tug neeg uas nrhiav lub zog thiab cov leeg nqaij, yog tias koj tsis tau sim creatine, nws yog lub sijhawm koj tau ua.Cov khoom siv pheej yig thiab siv tau zoo no tau tham txog ntau lub sijhawm, yog li vim li cas ho tsis txhaj tshuaj?
Creatine tuaj yeem ua dab tsi?
- Txhim kho cov protein synthesis metabolism.
- Txhim kho cov leeg nqaij ntu ntu.
- Txhawb kev siv zog ntau dua workout loads.
- Txhim kho lub peev xwm anaerobic.
- Txo kev qaug zog.
- Ua kom rov zoo dua tom qab kev cob qhia siab.
1. Cov leeg nqaij
Creatine tuaj yeem txhawb cov dej hauv cov hlwb, ua kom cov nqaij fiber ntau loj tuaj, thiab ua kom cov nqaij loj.Nws txhawb nqa cov protein synthesis, txhim kho cov leeg nqaij synthetic metabolism, thaum kawg ua tiav cov leeg loj nrhiav hauv lub cev.
2. Lub zog thiab tawg lub zog
Creatine tuaj yeem ua kom cov phosphocreatine khaws cia hauv cov leeg, nce lub peev xwm thauj khoom hauv kev siv zog siab, ua rau kev khiav nrawm dua.Qhov kev txhawb zog hauv lub zog no txhais tau tias txhim kho kev tawg hauv kev tawm dag zog anaerobic.Thaum lub sij hawm kev cob qhia, creatine supplementation tuaj yeem txhim kho ib lub zog siab tshaj plaws, piv txwv li, 1RM.
Tsis tas li ntawd, creatine muab cov txiaj ntsig rau kev ua kom muaj zog anaerobic thiab aerobic endurance.
Creatine tso cai rau cov nqaij ntshiv kom ntau zog, muab lub zog muaj zog ntxiv thaum lub cev xav tau nws thaum lub sijhawm mob siab.Nws kuj tseem txhim kho tus nqi ntawm phosphocreatine resynthesis thaum lub sijhawm ua haujlwm rov qab ua haujlwm, txo kev cia siab ntawm anaerobic glycolysis, thiab txo qis cov leeg nqaij lactate, yog li ncua qhov pib qaug zog.
Raws li "shuttle" rau kev sib pauv zog ntawm mitochondria thiab cov nqaij fibers, creatine pab tsim adenosine triphosphate (ATP), pab txhawb kev ua haujlwm aerobic endurance.
Kev ua kom cov phev yog qhov pib xwb
Arginine, ib lub pov haum underestimated
Arginine plays lub luag haujlwm tseem ceeb hauv cytoplasm thiab nuclear protein synthesis thiab suav tias yog qhov tsis muaj txiaj ntsig rau cov leeg kev loj hlob thiab kev tiv thaiv kab mob.Nws yog ib qho tseem ceeb ntawm cov amino acid, txhais tau hais tias lub cev tuaj yeem tsim ib feem ntawm nws tab sis yuav xav tau cov nyiaj ntxiv los ntawm lwm qhov chaw.
Arginine tuaj yeem ua dab tsi?
1. Muaj txiaj ntsig Kev Noj Qab Haus Huv
Arginine yog ib qho tseem ceeb ntawm cov phev proteins thiab txhawb kev tsim cov phev.Ib qho tsis txaus ntawm arginine tuaj yeem ua rau qeeb hauv kev sib deev maturation.Arginine kuj txhawb lub ntuj tso tawm ntawm testosterone, pab txiv neej tswj hwm qib testosterone ib txwm.
2. Txhawb kev tso tawm ntawm ntau yam tshuaj hormones
Ntxiv nrog rau testosterone, arginine tuaj yeem txhawb kev tso tawm ntawm ntau yam tshuaj hormones hauv lub cev, suav nrog kev loj hlob hormone, insulin, thiab insulin zoo li kev loj hlob yam 1 (IGF-1).Cov ntaub ntawv tseem ceeb qhia tau hais tias ntxiv arginine ntxiv tuaj yeem txhawb nqa qhov tso tawm ntawm kev loj hlob hormone los ntawm anterior pituitary.Nitrogen khaws cia yog qhov tseem ceeb rau kev tsim lub cev zoo, thiab arginine lub peev xwm los nthuav cov hlab ntsha thiab koom nrog cov protein synthesis kuj tseem ceeb rau cov leeg nqaij.
3. Txhawb nqa cov leeg nqaij
Arginine plays lub luag haujlwm tseem ceeb hauv cytoplasm thiab nuclear protein synthesis, suav tias yog ib qho tseem ceeb rau kev loj hlob ntawm cov leeg thiab kev tiv thaiv kab mob.Nitrogen khaws cia yog qhov tseem ceeb hauv kev tsim lub cev.Arginine yog ib qho precursor rau nitric oxide (NO), uas txhim kho cov khoom ntawm NO, nthuav cov hlab ntsha, txhim kho kev thauj mus los rau cov leeg nqaij, thiab txhawb cov protein synthesis, pab txhawb kev loj hlob ntawm cov leeg.
4. Cov txiaj ntsig zoo rau cov hlab plawv
Qhov no yog ua tiav los ntawm kev nce qhov tso tawm ntawm nitric oxide.Ntxiv nrog arginine tuaj yeem ua rau lub cev muaj nitric oxide ntau ntxiv, uas ua rau cov hlab ntsha tawg, txhim kho cov ntshav ncig, thiab pab txo cov mob xws li ntshav siab.Arginine yog li siv los kho qee yam mob, xws li kub siab.
Siv Daim Ntawv Pabcuam Rau Koj Lub Zog
Citric Acid Malic Acid, lub zog boosters
Citric acid malic acid, feem ntau pom nyob rau hauv lub twj tso kua mis nitrate, yog cov tshuaj me ntsis niche.Nws tsis tshua pom cov tshuaj citric acid thiab malic acid ntxiv;Lawv feem ntau tshwm sim hauv 2: 1 lossis 4: 1 piv (citric acid rau malic acid).
Lawv qhov cuam tshuam yog ib qho ntawm kev txhim kho kev ua tau zoo:
1. Thaum lub sij hawm muaj zog anaerobic ce, lub cev accumulates ib tug tseem ceeb npaum li cas ntawm lactic acid.Citric acid pab tsis lactic acid thiab txo DOMS.
2. Noj 8g ntawm citric acid malic acid ib teev ua ntej kev cob qhia anaerobic siab ua kom cov leeg muaj zog, txhim kho kev ua haujlwm zoo hauv kev cob qhia kev ua haujlwm.
3. Lub cev tsim tawm peb zaug ntau dua ammonia tshaj li niaj zaus thaum lub sij hawm kev kawm siab.Citric acid malic acid pab tshem tawm ammonia kom tshem tawm cov kab mob metabolic los ntawm cov leeg nqaij.
4. Ntxiv nrog rau 8g ntawm citric acid malic acid txhim khu kev ua haujlwm ntawm lub cev sab sauv thiab qis 60% 1RM qaug zog-tiv taus.
5. Ntxiv nrog 8g ntawm citric acid malic acid txhim kho 80% ntawm lub rooj ntev zaum xovxwm.
Boosting 1-4 feeb ntawm lub zog
Beta-Alanine, pab txoj kev taug kev ntawm cov yeej
Beta-alanine yog ib qho khoom muaj nyob rau hauv lub twj tso kua mis nitrate uas ua rau tingling hnov.Nws yog ib qho precursor rau carnosine, pom nyob rau hauv cov leeg pob txha, uas cuam tshuam rau kev qaug zog tsim thiab oxidative kev nyuaj siab.Kev nce carnosine ntau tuaj yeem tiv thaiv kev hloov pauv hauv cov leeg nqaij acidity thaum lub sijhawm ua haujlwm, txo qis qaug zog thiab ncua sij hawm kom qaug zog.
1. Txhim khu kev ua tau zoo Anaerobic
Nws feem ntau yog tsom mus rau lub sijhawm luv luv, kev siv zog ntawm cov leeg nqaij, tshwj xeeb tshaj yog nyob rau hauv kev tawm dag zog 1-4 feeb.Piv txwv li, nyob rau hauv kev tawm dag zog ua haujlwm ntev tshaj li ib feeb, xws li kev ua haujlwm siab ua haujlwm, lub sijhawm rau kev qaug zog yog txuas ntxiv.
Rau kev tawm dag zog ntev dua li ib feeb lossis ntau tshaj plaub feeb, xws li kev txhim kho lub zog hnyav, uas feem ntau kav ntev li 30 vib nas this, lossis 10-feeb 800-meter ua luam dej, beta-alanine kuj muaj txiaj ntsig, tab sis nws tsis pom zoo. raws li nyob rau hauv 1-4-feeb ce.
Kev cob qhia cov leeg nqaij hauv kev tawm dag zog, txawm li cas los xij, poob zoo kawg nkaus hauv lub sijhawm ua haujlwm, ua rau nws zoo tagnrho kom tau txais txiaj ntsig los ntawm beta-alanine.
2. Txo Cov Ncauj Ncauj Ncauj
Ntxiv beta-alanine tuaj yeem txhim kho kev kawm ntim thiab qaug zog Performance index hauv kev tawm dag zog, txo qis neuromuscular qaug zog, tshwj xeeb tshaj yog nyob rau hauv cov neeg laus.Nws kuj tseem koom nrog kev cob qhia kev siv sijhawm ntev, txhim kho kev txhim kho ntawm qhov pib qaug zog.Thaum koj laus lawm, cov khoom no yuav dhau los ua ib feem ntawm koj qhov niaj hnub.
Hauv Summary
Plaub lub ntsiab lus tseem ceeb uas ua rau cov txiv neej loj dua, muaj zog dua, thiab muaj zog dua:
Creatine, Arginine, Citric Acid thiab Malic Acid, Beta-Alanine
● Siv creatine los tsom rau kev tsim cov leeg nqaij.
● Siv arginine los tswj cov tshuaj hormones, tiv thaiv koj lub plawv thiab txhawb koj lub cev.
● Citric acid thiab malic acid tuaj yeem txhim kho koj txoj kev ua siab ntev, nrog citric acid txo qis qaug zog, thiab malic acid tsom rau kev ua haujlwm luv luv, siab siv zog.
Tau kawg, qhov no tsis txwv rau cov txiv neej.Creatine kuj tseem tsim nyog rau cov poj niam nrhiav cov leeg nqaij, thaum arginine muaj feem xyuam rau cov poj niam rau nws cov kev tiv thaiv ntawm fertility.
Siv:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine thiab Muscle Metabolism: Kev Ua Ntej Tsis ntev los no thiab kev tsis sib haum xeeb.Phau ntawv Journal of Nutrition.2006; 136(1): 295S-297S.
[2]Hobson RM, Saunders B, Pob G, Harris RC.Cov teebmeem ntawm Beta-Alanine Ntxiv rau Cov Muscle Endurance: Kev Ntsuam Xyuas.Amino Acids.2012; 43(1:25-37).
Post lub sij hawm: Oct-20-2023
