Ukuba sisebatsha kwindawo yokuzivocavoca okanye sifuna ukungena kwihlabathi lezongezelelo, sisenokungazi ukuba zeziphi izongezo zangaphambi kokuzilolonga. Inyaniso kukuba baye baziwa kakhulu kwaye abaxhasi babo bathi banokuphucula imeko yomzimba kwaye banike amandla ngaphambi koqeqesho.
Noko ke, iingcali ezininzi zithi zisenokuba yingozi yaye aziyomfuneko kwaphela. Ngoko ngaphambi kokuthenga enye, kulungele ukwazi imiphumo emzimbeni kunye nayo yonke into ehambelana nale nkxaso yezemidlalo.
Zisebenza njani izongezo zokuzilolonga kwangaphambili?
Izongezelelo zokuzilolonga kwangaphambili ziziifomula zokutya ezinezithako ezininzi eziyilelwe ukwandisa amandla kunye nokusebenza kwembaleki. Ngokuqhelekileyo ziyinto engumgubo exutywe namanzi kwaye isele ngaphambi kokuzilolonga.
Nangona kukho iifomyula ezingenakubalwa, kukho ukungaguquguquki okuncinci malunga nezithako. zidla ngokubandakanywa ii-amino acids, iivithamini ze-B, i-caffeine, i-creatine kunye ne-sweeteners eyenziweyo, kodwa iimali zinokwahluka ngokubanzi ngokwebrendi.
Kodwa izongezo azisetyenziselwa kuphela ukunika amandla ngaphambi koqeqesho. Ukuba siqhele ukuzilolonga ngentsimbi yesi-XNUMX p.m. yonke imihla, isidlo sasemini sinokusebenza njengesidlo saphambi kokuzilolonga. Ukuba siziqeqesha ngentsimbi yesihlanu emva kwemini, sinokufuna ukutya okuncinane ukuze sinikele amandla afunekayo ukuze siziqeqeshe ngokukhawuleza.
Ngamanye amaxesha isidlo okanye i-snack ayiyimfuneko. Uninzi lwabantu luthatha ubuncinci uhlobo lwesongezo sangaphambi kokuzilolonga. Oku kunokuba sisiselo esithile sangaphambi kokuzilolonga okanye umgubo, okanye inokuba yiprotein shake. Zininzi izinto ezinokuphembelela oko kufunekayo.
Izongezo zangaphambi kokuzilolonga zithande ukuba evuselelayo okanye engakhuthaziyo. Ezinye zinezithako ezifana necaffeine eziya kuphazamisa kwaye ziphelise ukudinwa. Abangenakukhuthazwa bazama ukufezekisa into efanayo, kodwa ngaphandle kwezithako ezivuselela inkqubo ye-nervous (enokuchaphazela ubuthongo).
izithako eziphambili
Ezi zongezo ziyaziwa ukuba zinezithako ezinokuphucula ukusebenza kwezemidlalo. Uphando malunga nokusebenza kwezongezo zangaphambi kokuzilolonga lulinganiselwe kakhulu. Nangona kunjalo, ezinye iiphononongo zibonisa ukuba amanye amacandelo anokuthi azuze ukusebenza kwezemidlalo.
i-nitric oxide precursors
I-nitric oxide yikhompawundi eyenziwa ngumzimba ngokwemvelo ukukhulula imithambo yegazi kunye nokuphucula ukuhamba kwegazi. Ezinye zeekhompawundi eziqhelekileyo ezisetyenziswa ngumzimba ukuvelisa i-nitric oxide zibandakanyiwe kwizongezo zangaphambi kokuzilolonga. Ezi ziquka L-arginine, L-citrulline kunye nemithombo ye-nitrate yokutya, njengejusi yebeetroot.
Olunye uphando lubonisa ukuba ukuxhaswa kwezi zixhobo kwandisa ukuthuthwa kweoksijini kunye nezondlo kwiimisipha, ezinokuthi ziphucule ukusebenza kwezemidlalo. Nangona kunjalo, ekubeni uninzi lophando olukhoyo kwi-nitric oxide lujolise kumadoda amancinci, akucaci ukuba ezi ziphumo zisebenza kubasetyhini nakubantu abadala.
Caffeine
I-caffeine isetyenziswa rhoqo kwizongezo zangaphambi kokuzilolonga ukwandisa amandla kunye nokugxila. Yenye yezona zivuseleli zidumileyo, njengoko inokuphucula ukuphaphama kwengqondo, inkumbulo, ukusebenza komthambo, kunye nokutshiswa kwamafutha.
Enyanisweni, eyona ndlela inempilo yokuyisebenzisa (ngaphakathi kwemilinganiselo ekhuthazwayo yemihla ngemihla) isekofu. Kukho iintsini zamandla kunye neziselo zamandla kunye neli candelo, nangona idosi ye-caffeine idlula idosi ekhuselekileyo.
Yila
I-Creatine yikhompawundi yemichiza eveliswa ngokwemvelo emzimbeni. Igcinwe ngokuyinhloko kwi-skeletal muscle, apho idlala indima ekuveliseni amandla kunye namandla emisipha. Ngokuqhelekileyo ibandakanyiwe kwiifomyula zangaphambi kokuzilolonga, kodwa ikwathengiswa njengesongezelelo esizimeleyo. Ithandwa kakhulu ngabaphakamisi bomzimba, abakhi bomzimba, kunye nezinye iimbaleki zamandla.
Inzululwazi icebisa ukuba ukongezwa kwe-creatine kunokunyusa ukugcinwa komzimba kule khompawundi, kunceda ekuphuculeni ixesha lokubuyisela, ubunzima bemisipha, amandla kunye nokusebenza komthambo. Sesona songezo sifundwe kakhulu, ngoko kuyacetyiswa kubantu abaninzi.
Imingcipheko yokuthatha i-pre-workout
Nangona izongezo zangaphambi kokuzilolonga zikhuselekile ngokubanzi, azikhululekanga ngokupheleleyo kwiziphumo eziyingozi. Ukuba siceba ukubongeza kwindlela yokwenza umthambo, kuyacetyiswa ukuba siqale sihlalutye ukusilela kwabo okunokwenzeka.
Izimuncumuncu ezenziweyo kunye notywala beswekile
Izongezo zokuzilolonga zangaphambi kokuzilolonga zihlala zinezimuncumuncu ezenziweyo okanye iziselo ezinxilisayo zeswekile. Nangona ziphucula incasa ngaphandle kokongeza iikhalori, ezinye izimuncumuncu zinokubangela ukuphazamiseka kwamathumbu kwabanye abantu.
Ngokukodwa, ukuthathwa okuphezulu kotywala beswekile kunokubangela iimpawu ezingathandekiyo ezifana negesi, ukuqunjelwa kunye nesifo sohudo, konke oko kunokuphazamisa ukusebenza kwakho. Abanye abantu baxela impendulo efanayo yokwetyisa xa besitya izimuncumuncu ezithile zokwenziwa njengesucralose.
Sinokukhetha ukunqanda izongezo zangaphambi kokuzilolonga eziqulethe izixa ezikhulu zezi zimuncumuncu. Ukuba akunjalo, zama intwana kuqala ukuze ubone ukuba siyinyamezela njani na.
I-caffeine engaphezulu
Eyona nto ingundoqo yokonyusa amandla kwezongezelelo ezininzi zangaphambi kokuzilolonga yicaffeine. Ukutya kakhulu kwesi sivuseleli kunokubangela iziphumo ebezingalindelekanga ezibi, njengokunyuka koxinzelelo lwegazi, ukuphazamiseka kokulala, kunye nokuxhalaba.
Uninzi lweefomula zangaphambi kokuzilolonga ziqulathe icaffeine eninzi njengoko ungayifumana kwiikomityi zekofu ezi-1 ukuya kwezi-2. Ingxaki kukuba ukuba sifumana le khompawundi ukusuka kweminye imithombo imini yonke, kunokuba lula ukuba sitye kakhulu ngengozi.
Abanalo umgangatho
Kwamanye amazwe, izongezo zokutya azilawulwa ngokungqongqo. Ngoko ke, iilebhile zemveliso zisenokungachaneki okanye zilahlekisa. Ukuba ukhuseleko kunye nomgangatho wezongezelelo zisengozini, sinokusebenzisa izinto ezingavumelekanga okanye izixa eziyingozi zeekhompawundi ezithile.
Ukuqinisekisa ukhuseleko, kuyacetyiswa ukuba kuthengwe kuphela izongezo eziye zavavanywa ngumntu wesithathu. Ngokuqinisekileyo, isitywina sesiqinisekiso siyacetyiswa.
Ngaba kuyimfuneko ukuthatha isongezelelo sangaphambi kokuzilolonga?
Inyaniso kukuba, izongezo zangaphambi kokuzilolonga azikho ezabantu bonke. Ukuba sihlala sifumana ukunqongophala kwamandla okanye sinobunzima bokugqiba uqeqesho, akufuneki siguqukele kwizongezelelo ngokuzenzekelayo. Akuyomfuneko ukuba sifune isidlo saphambi kokuzilolonga, okanye isongezelelo saphambi kokuzilolonga.
I-hydration, ukulala kunye nokutya ezaneleyo ziyimfuneko kuyo nayiphi na indlela yokuzilolonga ukuze kunyuswe amanqanaba amandla kunye nokunceda ukulungisa izihlunu. Ukongeza, ukuguquguquka kwizithako ezongezelelweyo zokuzilolonga kwangaphambili kunokuba yinto ekumiseleni ukusebenza kakuhle.
Zisenokubiza, kwaye uphando alukhange lubonise ukuba zisebenza ngakumbi kunokutya okupheleleyo okubonelela ngezondlo ezifanayo. Umzekelo, ibhanana kunye nekomityi yekofu yindlela efanelekileyo, engabizi kwaye efikelelekayo kwisongezelelo sangaphambi kokuzilolonga.
Oko kuthethiweyo, ukuba sifumanisa ukuba iifomula zangaphambi kokuzilolonga zisisebenzela, akukho sizathu sokuzishiya. Kuphela kufuneka uthathele ingqalelo izithako kunye nokuthatha ngokupheleleyo.
Ngokumalunga kufuneka uyithathe Imizuzu engama-30-40 ngaphambi kokuzivocavoca ingaba isongezelelo sinecaffeine. Ukuba ayikhuthazi, ngoko ungasondela kakhulu. Kuthatha malunga nemizuzu engama-30 ukuba iziphumo zibonakale kwi-pre-workout evuselelayo kwaye iziphumo kufuneka zihlale kwi-40-60 imizuzu emva koko (okt iseshoni yamandla yonke). Icaffeine ingahlala ikwisistim iiyure emva kokuginya, ke sicebisa ukuba i-caffeine-free pre-workout ukuba ufuna ukuzilolonga emva kwexesha lasemini.