Imfihlo yokuthuthuka ekuqeqesheni amandla isenqubo yokululama. Ukuphakamisa isisindo kwephula imicu yemisipha, ukuze ilulame ngokuba nkulu futhi ibe namandla, futhi kukwenze ube namandla kakhulu. Amaprotheni asiza leyo nqubo yokutakula, yingakho abasubathi abaningi beqonda ukuxhumana phakathi kokuzivocavoca okunzima kanye nokunyakaziswa kwamaprotheni ukusheshisa ukulungisa nokuvimbela ubuhlungu bemisipha.
Kodwa kudingekile kangakanani lokho kuzamazama ngemva kokujima ngempela?
Una Ucwaningo olusha, eyanyatheliswa kuyi-Journal of Human Kinetics, ibuza lo mkhuba, ikhombisa lokho Amaprotheni ayaqhaqhazela azisebenzi njengeziphuzo zezemidlalo ze-carbohydrate ekukhuthazeni ukululama kwemisipha kanye nokudambisa ubuhlungu.
Ama-protein shakes noma amanzi?
Lolu cwaningo lwaluhlanganisa ukubamba iqhaza kwabesilisa abangu-30, abaneminyaka ephakathi kuka-20 no-30, ababengama-weightlifters asebemnkantshubomvu. Bahlukaniswa ngamaqembu amathathu futhi baphuza iziphuzo ezihlukene zokululama: iqembu labaphakamisi abangu-10 baphuze a whey hydrolyzate esekelwe isiphuzo; abanye abayi-10 bathole a isiphuzo esekelwe ubisi, futhi iqembu lokugcina lathola a isiphuzo esinomsoco we-dextrose (ama-carbohydrate).
Zonke iziphuzo zaziqukethe ama-calories angama-530. Iziphuzo zamaprotheni zaziqukethe cishe amagremu angama-33 wamaprotheni, amagremu angama-98 wama-carbohydrate, negremu elingu-1 lamafutha. Abacwaningi noma abaphakamisi babengazi ukuthi ubani owayezothola uhlobo lwesiphuzo.
Amadoda abe enza izivivinyo zamandla namandla, okuhlanganisa ukuphonswa kwebhola lemithi ehlezi kanye nama-jump squats, kanye neseshini yokuqeqeshwa okujulile yokumelana nama-squats, ukucindezela amabhentshi, ama-deadlift, ukucindezela kwezempi, nokuzivocavoca kokugwedla.
Kuthe uma sebeqedile abasubathi baphuza iziphuzo zabo baphinde bavivinya ngemuva kwamahora angama-24 kuya kwangama-48, lapho bekulindeleke ukuthi ubuhlungu bemisipha bokufika sekwephuzile (I-DOMS) ngabe ifakwe ngokugcwele. Abacwaningi babe namavolontiya alinganisela amazinga abo obuhlungu bemisipha esikalini se-0 kuya ku-200, lapho i-0 ingenabuhlungu futhi i-200 imbi njengoba ibonakala. Baphinde baphinde bahlole amandla kanye nokuhlolwa kwamandla ukuze bahlole ukusebenza kwemisipha.
Wonke amadoda abonise ukwanda okuphawulekayo emazingeni abo okubuhlungu kwemisipha 24 kanye namahora angu-48 ngemva kweseshini yokuqeqesha, ngezibalo kuwo wonke amaqembu amathathu akhuphukela ngaphezu kwe-90. Okusho ukuthi, kwakucishe kube izikhathi ezine ngaphezu kwezikolo zokuqala, ezisuka kuzo. 19 kuya ku-26. Baphinde baba nokuncipha kwamandla nokusebenza kwemisipha.
Okwakubalulekile, nokho, ukuthi kwakungekho umehluko ebuhlungu, ukusebenza, noma ukutakula phakathi kwamaqembu ahlukene. Kungakhathaliseki ukuthi bathola amaprotheni noma olunye uhlobo lokunyakaziswa, babesebuhlungu nje emahoreni angama-24 nangama-48 ngemva kweseshini yokuqeqesha eqinile.
«Nakuba amaprotheni nama-carbohydrate kubalulekile ekulungiseni ngempumelelo imicu yemisipha ngemva kokuqeqeshwa okuqinile kokumelana, ucwaningo lwethu lubonisa ukuthi ukushintsha uhlobo lwamaprotheni ngokushesha ngemva kokuqeqeshwa. ayithinti kakhulu impendulo yokutakula noma inciphise ubuhlungu bemisiphakuphawula umbhali oholayo uThomas Gee esikhishwe kwabezindaba.
Yiqiniso, lokho akusho ukuthi ukudla ukudla okunomsoco ngemva kokuzivocavoca kanzima akubalulekile. Eqinisweni, ukululama kuzothuthukiswa yinoma iyiphi yalezi izinhlobo ezintathu zokuzamazama ngokumelene namanzi okuphuza nje. Okumele ukwenze ukuthi awudingi ukuchitha imali eziphuzweni zokutakula ezibiza kakhulu ukuze uthole umphumela ofanayo. Kubalulekile ukuthola amaprotheni anele usuku lonke.
Umhlahlandlela osebenzayo kukho konke odinga ukukwazi mayelana nama-protein supplements
Ingabe kuyadingeka ukuphuza i-protein shake ngemva kokuqeqeshwa?
Yize ucwaningo lungabahlanganisi abesifazane, kulinganiselwa ukuthi imiphumela iyafana. Uma sicabanga ngokuphuza isiphuzo sangemva kokuzivocavoca ukuze silulame, uma ungawenzi umsebenzi esiswini esingenalutho, isiphuzo sokululama siyiphuzu le-moot, ngoba akukho ukuncishiswa kukaphethiloli okuphelele, kepha kukhona ukukhululwa kwama-amino acid avela. ukuphuka kwemisipha. Kunalokho, uma wenza ukuqeqeshwa kokumelana nohlobo lwe-HIIT okusheshayo noma ukuqeqeshwa okuqhubekayo kokumelana, uzodinga leso siphuzo sokululama cishe ngokuphelele.