Abantu abaninzi baphendukela kwizongezo ukuze bafumane okuninzi kuqeqesho lwabo, nto leyo enokukunceda ukonyusa amandla akho ejimini ukuze ufumane amandla ngokukhawuleza kwaye wakhe izihlunu ezingaphezulu. Ewe, le nkqubo ilula ngakumbi. Zininzi izinto ezibangela ukuba izihlunu zakheke, kodwa ukongeza izongezo kumsebenzi wakho onzima (kunye nesondlo) kunokuba luncedo.
Emva kokuhlola izongezo ezininzi, sifunde indlela ezixhasa ngayo ukukhula kwezihlunu, size sizivavanye ngokwethu, iqela lethu leengcali zeBarbend kunye nabavavanyi likhethe ezona mveliso zibalaseleyo. Nokuba ufuna ukuphucula umsebenzi wakho onzima ejimini, ukuphucula ukuhamba kwegazi lakho ukuphucula ukusebenza kwakho kokuphakamisa iintsimbi, okanye ukwandisa ukunyamezela kwengqondo, ezi zongezo zenzelwe ukukunceda ufikelele ekukhuleni okukhulu kwezihlunu. Nantsi ingqokelela yezongezo zokukhula kwezihlunu ezilungileyo ezinokuthi zingabikho kukutya kwakho kwemihla ngemihla.
Joyina uNick English njengoko ehlola ukhetho lwethu lwezongezo zokwakha izihlunu ezilungileyo ezithengiswa ngo-2023.
Kukho izinto ezininzi ekufuneka uziqwalasele xa ukhetha isongezelelo esiya kufaneleka kakhulu kwiinjongo zakho zokukhula kwezihlunu. Sijonge izinto ezine ezibalulekileyo—uhlobo lwesongezelelo, ixabiso, uphando, kunye nomthamo—ukuqinisekisa ukuba olu luhlu luyahlangabezana neemfuno zakho. Emva kokuphonononga ukutya okuli-12 okulungileyo kokukhula kwezihlunu, sikhethe okulungileyo.
Besifuna ukwenza uluhlu oluya kwanelisa iimfuno zabo bazama ukukhuthaza ukukhula kwezihlunu, kodwa zininzi izinto ekufuneka ziqwalaselwe. Okokuqala, besifuna ukuqinisekisa ukuba kukho iindlela zokongeza izihlunu ngaphambi, phakathi nasemva kokuzilolonga ukuze bonke abathengi bafumane imveliso ehambelana nenkqubo yabo yesondlo. Sijonga iinjongo ezahlukeneyo ezifana nokugxila kwengqondo, ukuchacha, ukuhamba kwegazi kunye nokukhula kwezihlunu. Sivavanye zombini izongezo zomntu ngamnye ezikunceda ufezekise iinjongo ezithile, kunye nomxube omkhulu onokuquka iintlobo ngeentlobo zezongezo ukukunceda wakhe izihlunu.
Sikwacinga ukuba olu luhlu luza kuba nomtsalane kubantu abaninzi. Sichithe ixesha elininzi sicinga ngabantu abathanda ukuzilolonga, abadlali bezemidlalo, abo bakha umzimba, kunye nabantu abasaqalayo ukuphakamisa iintsimbi ukuqinisekisa ukuba kukho into elungele wonke umntu kolu luhlu.
Ngokuxhomekeke kuhlobo lwesongezelelo osikhethileyo, amaxabiso ayahluka. Ngokwesiqhelo, iimveliso ezinezithako ezininzi zibiza kakhulu, ngelixa iimveliso ezinezithako esinye zibiza kancinci. Siyaqonda ukuba ayinguye wonke umntu onebhajethi efanayo, yiyo loo nto sifake amaxabiso ahlukeneyo kolu luhlu. Kodwa ungakhathazeki, sicinga ukuba nexabiso eliphezulu esilifakileyo kolu luhlu lifanelekile.
Uphando lubalulekile xa ukhetha isongezelelo esifanelekileyo. Sikholelwa ukuba amabango aphandwe kakuhle kwaye aqinisekisiweyo afanele indawo ephezulu kuluhlu lwethu. Zonke izongezo, izithako kunye nebango kwezi mveliso zixhaswa luphando kunye nezifundo ezivela kwiqela lethu leengcali zeBarBend. Sikholelwa ekuthembekeni kweemveliso zethu kwaye sifuna ukuqinisekisa ukuba uphando luhambelana nazo zonke izibango ezenziweyo malunga nezi zongezelelo.
Sizinike ixesha lokuphanda iimveliso ezahlukeneyo kudidi ngalunye saza sakhetha ngononophelo ezo sicinga ukuba zinokukhuthaza ukukhula kwezihlunu. Nokuba yimveliso ekhuthaza ukuchacha ngokukhawuleza kwaye eya kukunceda ubuyele kwizinga eliphezulu lokusebenza ejimini ngokukhawuleza, okanye isongezelelo esinceda umzimba wakho usebenzise iicarbohydrates njengepetroli endaweni yokuqhekeza izihlunu, sizigubungele ngokweenkcukacha nganye yazo.
Uphando luyinxalenye ebalulekileyo yenkqubo yethu yokwenza izigqibo, kodwa luhamba kunye novavanyo lomntu. Ukuba imveliso inencasa ekrakra kakhulu okanye ayinyibiliki kakuhle, isenokungabi naxabiso. Kodwa ungayazi njani de uzame? Ngoko ke, ukuze sigcine isipaji sakho sivuya, sivavanye iimveliso ezininzi kwaye sizisebenzise kwiidosi ezimiselweyo. Ngokuzama nokuphosa, sinciphise iimveliso esizithandayo kakhulu kwaye esicinga ukuba ziya kuthandwa ngabantu abaninzi.
Sikholelwa kwiimveliso esizixhasayo kwaye sizinika ixesha lokufumana idosi echanekileyo yesongezelelo ngasinye. Sizama ukufanisa iidosi zonyango zesithako ngasinye ukuze sisebenze kangangoko kunokwenzeka. Njengoko kuphawuliwe kwezinye iikhompawundi, imixube ekhethekileyo ikwayindlela eqhelekileyo yokongeza izithako kwisongezelelo.
Ukuba isongezelelo sinomxube okhethekileyo, sihlala siphawula oku kuba kuthetha ukuba isixa esichanekileyo sesithako ngasinye kumxube asizukutyhilwa. Xa sikhetha umxube okhethekileyo, kungenxa yokuba sixabisa ukuthembeka koluhlu lwezithako kunye nezongezo, kungekuphela nje umthamo.
Izongezo zangaphambi kokuzilolonga zinokuba sisixhobo sakho esiyimfihlo sokulawula ukusebenza kwakho ngaphambi kokuba ufike ebharini—zinokukunceda uhlale ugxile, zikunike amandla, kwaye zikhuthaze ipompo ethembekileyo. Le seti iqulethe izixa ezininzi zezithako ezinokubakho zokwakha izihlunu, ezifana ne-beta-alanine kunye ne-citrulline, kunye nezinye izithako eziphakathi. Yiyo loo nto iqela lethu kufuneka lenze oku kuqala ngaphambi kokuzilolonga.
I-BULK yimveliso yangaphambi kokuzilolonga equlethe izithako ezisebenzayo ezili-13, kunye neevithamini ze-B zamandla kunye nee-electrolytes zokufunxa amanzi. Esinye sezithako eziphambili yi-4,000 mg ye-beta-alanine, enokunceda ukuphucula ukunyamezela kwemisipha kunye nokudinwa kancinci, okukuvumela ukuba uhlale ejimini ixesha elide. (1) Uya kufumana nezithako ezinokuxhasa ukuhamba kwegazi, ezifana ne-citrulline (8,000 mg) kunye ne-betaine (2,500 mg). Ukuthatha i-citrulline kunokukunceda ululame ngokukhawuleza kwaye kunciphise ubuhlungu emva kokuzilolonga ukuze ukwazi ukubuyela ejimini ngokukhawuleza. (2)
Xa usejimini, mhlawumbi ufuna ukugxila kwaye ugxile amandla akho ekwakheni izihlunu. I-BULK ikwaqulethe i-300 mg ye-alpha-GPC, i-200 mg ye-theanine, kunye ne-1,300 mg ye-taurine, ezinokuthi zonyuse ukugxila kwakho, into abayiqapheleyo ngokuqinisekileyo abavavanyi bethu. Ekugqibeleni, bayithandile i-180 milligrams ye-caffeine, abathi yanele ukubagcina begxile kodwa ayanelanga ukubenza bazive bediniwe emva kokuzilolonga kwabo. Abahlaziyi abanelisekileyo bayavuma. “I-Transparent Labs yeyona songezo sodwa endisisebenzisayo ngaphambi kokuzilolonga kuba iyenza umsebenzi ugqitywe kwaye inika amandla amakhulu, amandla ahlala ixesha elide, kwaye akukho kudinwa emva kokuzilolonga,” wabhala omnye umthengi.
Le mveliso iza neencasa ezisixhenxe ezahlukeneyo zeziqhamo, ezifana ne-strawberry kiwi, i-tropical punch, kunye ne-peach mango, kodwa abavavanyi bethu bayithande kakhulu le ye-blueberry. “Kunzima ukuchaza indlela enambitheka ngayo i-blueberry, kodwa yiloo nto zinambitheka ngayo,” utshilo. “Ayimnandi kakhulu, nto leyo imnandi.”
I-Clear Labs Bulk izaliswe zizithako ezilinganisiweyo kakuhle zefomula yangaphambi kokuzilolonga eyenzelwe ukwakha ubunzima bemisipha. Ayiqulathanga nje kuphela i-caffeine yamandla, kodwa ikwaqulathe nezinye izithako ezinokuphucula ukuhamba kwegazi, ukugxila, ukubuyela esimeni kunye nomswakama.
Ngeencasa ezisi-8 ezahlukeneyo kunye neegram ezingama-28 zeprotheyini ye-whey ezivela kwiinkomo ezingenama-hormone, ezondliwe ngotyani, i-Clear Labs Whey Protein Isolate yindlela entle yokufezekisa iinjongo zakho.
Iipowuda ezininzi zeproteni ezithengiswayo ziqulethe izithambisi, izithambisi zokwenziwa, kunye nezithako ezingenzi nto ingako ekuncedeni ukukhula kwezihlunu. I-Transparent Labs idale i-whey isolate ebeka phambili iproteni kwaye isuse ukungcola okwenziweyo.
I-Clear Labs Whey Protein Isolate Powder ineegram ezingama-28 zeproteni ngokuphakelwa ngakunye, nto leyo eyenza ukuba ibe yenye yeepowder zeproteni eziphezulu kwimarike. Ngenxa yokuba le powder yi-whey isolate, inee-carbs kunye namafutha ambalwa kune-whey concentrate, ngoko ke ufumana idosi eqinileyo yeproteni esemgangathweni ophezulu engenazo ezinye izithako. Ifomyula ye-whey isebenzisa iinkomo ezitya ingca ngokupheleleyo, ezingenama-hormone kwaye ayinazo izithambisi zokwenziwa, imibala yokutya, i-gluten okanye izithinteli.
Le protein powder inenye yezona ncasa zibalaseleyo kwaye iza neencasa ezili-11 ezimnandi, ezinye zazo zingaqhelekanga kunetshokholethi eqhelekileyo kunye nevanilla. Ngokwembono yam, abavavanyi bethu bayithandile kakhulu iCinnamon French Toast kunye neOatmeal Chocolate Chip Cookies, kodwa ukuba ukhetha ukupheka okanye ukubhaka ngeprotein powder okanye ukongeza iprotein kwikofu yakho yasekuseni okanye kwi-smoothie, kukho nezinye iindlela ezingenancasa. Uninzi lweengxelo ezingamakhulu zeenkwenkwezi ezintlanu luyakuthanda indlela okulula ngayo ukuxuba le mveliso, kwaye umvavanyi wethu waphawula nokuba ukunyibilika "akukho ngxaki kwaphela."
Ayizizo zonke izongezo zeproteni ezidalwe ngokulinganayo, kwaye esi songezo sisongezo esihle sokukhulisa izihlunu ngenxa yomxholo waso ophezulu weproteni, izithako zendalo, kunye neencasa ezisibhozo ezimnandi.
Umgubo we-POST emva kokuzilolonga we-Swolverine's vegan uneproteni yeepizi, iicarbohydrate, amanzi ekhokhonathi kunye netyuwa yolwandle yaseHimalaya ukukunceda uphile emva kokuzilolonga kakhulu.
Ukuzalisa umzimba emva kokuzilolonga yinxalenye ebalulekileyo yenkqubo yokuchacha, okukuvumela ukuba uphile ngokukhawuleza kwaye wakhe izihlunu zakho kwakhona emva kokuzilolonga okunzima. Ukongeza, iproteni yeepizi kunye nee-electrolytes kule fomula zinokunceda ekuchacheni nasekufumeni.
Eyona songezo silungileyo emva kokuzilolonga, le fomula ye-vegan ineegram ezisi-8 zeproteni ye-pea isolate kunye ne-500 mg yamanzi ekhokhonathi ukukunceda ululame kwaye uvuseleleke emva kokuzilolonga okunzima. Ukongeza, i-500 mg ye-bromelain inokunceda ukukhawulezisa imetabolism yeeproteni kunye neecarbohydrate ukuze umzimba wakho uzisebenzise ngokukhawuleza ukwakha izihlunu.
Iicarbohydrates zePOST ziza ngohlobo lweziqhamo ezifana nepomegranate, ipapaya kunye nepayinapile. Ukongeza kwiipropati zesiqhamo zokulwa ne-antioxidant kunye nokulwa nokuvuvukala, ipapaya ine-enzyme i-papain, enokunceda ekugayweni kweproteni.
Esi songezo emva kokuzilolonga sinezithako ze-vegan ezifana neproteni yeepizi kunye neziqwenga zeziqhamo ukukunceda wakhe kwaye ugcine ubunzima bemisipha. Amanzi ekhokhonathi kunye netyuwa yolwandle yaseHimalaya kugcwalisa ii-electrolytes ozilahlayo ngexesha lokuzilolonga, ngelixa umxube we-enzyme unceda ukugaya iproteni, enceda ekwakheni izihlunu.
"Esi sesinye sezongezo endizithandayo emva kokuzilolonga. Ndivakalelwa kukuba umzimba wam ufunxa izithako ezicocekileyo, ezimnandi nezisempilweni," ubhala omnye umhlalutyi onoyolo. "Esi sisongezo esibalulekileyo ekutyeni kwakho."
Esi songezo se-creatine esikumgangatho ophezulu esivela kwi-Transparent Labs siqulathe i-HMB, enokunyusa amandla nokukhusela izihlunu ngcono kuneso songezo sodwa. Le yimveliso esemgangathweni ophezulu efumaneka ingenancasa okanye kwiincasa ezahlukeneyo.
I-Creatine iza ngeendlela ezahlukeneyo, kodwa uphando lwamashumi eminyaka luye lwabonisa ukuba i-creatine monohydrate inokukhuthaza ngempumelelo ukukhula kwemisipha kunye namandla. Ikwayeyona ntlobo ye-creatine engabizi kakhulu kwimarike. (3) Iinkampani ezininzi zizama ukwenza izongezo ze-creatine monohydrate, kodwa ngokusekelwe kuvavanyo lwethu, le yeyona siyithandayo xa kufikwa ekukhuleni kwemisipha.
Imveliso yethu ye-creatine ephezulu inezimvo ezingaphezulu kwe-1,500 zeenkwenkwezi ezintlanu, ngoko ke kukhuselekile ukuthi abathengi nabo bayayithanda le creatine. “I-Creatine HMB yimveliso ethembekileyo,” wabhala omnye umhlalutyi. “Incasa yayo imnandi kwaye ungawuva umahluko phakathi kokuyithatha nokungayithathi. Ndingayicebisa ngokuqinisekileyo.”
Emva kokuzama i-creatine, abavavanyi bethu baqaphele ukuba ifuna ukunyibilika kancinci, ngoko ke kunokufuneka uyixube kwiismoothies okanye usebenzise i-blender yombane. Kwakhona, i-black cherry inencasa ethambileyo. Oku akuyongxaki kangako, kodwa ukuba ufuna incasa etyebileyo neqinileyo, unokufuna ukukhetha incasa eyahlukileyo.
I-Clear Labs Creatine inokongezwa kwe-HMB (ekwaziwa ngokuba yi-beta-hydroxy-beta-methylbutyrate). Yi-metabolite ye-branched chain amino acid leucine, enokunceda ukuthintela ukuqhekeka kwemisipha. Xa idityaniswe ne-creatine, i-HMB inokunceda ukonyusa amandla kunye nobukhulu ngaphezu kwesithako ngasinye sodwa.
Umthamo we-piperine, uhlobo lwe-black pepper extract, unceda umzimba ukuba ufunxe i-creatine kunye ne-HMB, ngaloo ndlela unciphise inkunkuma. Ikwafumaneka ngeencasa ezisixhenxe, ngoko ke kusenokwenzeka ukuba ufumane enye oyithandayo. Kukwakho neendlela ezingenancasa ukuba ufuna ukuzongeza kwezinye izongezo okanye uzixube kwisiselo esinencasa.
Ukudibanisa i-creatine kunye ne-HMB kunokuba luncedo kakhulu ekuncedeni abadlali ukuba bandise kwaye bagcine ubunzima bemisipha. Ukongeza, ipepile emnyama inokuphucula amandla omzimba okufunxa ezi zithako.
Ukuba ufuna i-beta alanine ecocekileyo kwaye akukho nto imbi, i-Swolverine Carnosyn beta alanine ineegram ezi-5 zezinto eziqinileyo ngokuphakelwa ngakunye. Ukongeza, isitya ngasinye sithwala ukuya kuthi ga kwi-100.
I-Beta-alanine isenokuba yaziwa kakhulu ngokubangela ukurhawuzelela emzimbeni emva kokuyithatha, kodwa iziphumo ezinokubakho ze-beta-alanine ekukhuleni kwemisipha kunye nokusebenza kwengqondo okuphuculweyo zezona zizathu zokongezwa kwayo kwizongezo zakho. Isongezo se-beta-alanine sikaSwolverine siqulethe idosi enkulu ye-5,000 mg eya kukunceda wenze ii-reps ezongezelelweyo kwaye wakhe ubunzima bemisipha. Kwaye, ngokutsho kophononongo lwabathengi, imveliso iqala ukusebenza ngokukhawuleza.
Le beta alanine evela kwiSwolverine iqulethe i-5000 mg yeCarnoSyn beta alanine, enokukhuthaza ukukhula kwezihlunu njengoko i-beta alanine ifunyenwe ineenzuzo ezininzi zoqeqesho, kubandakanya ukuphucula impilo-ntle yengqondo ngexesha lokuzilolonga okunzima, ukuqina kwengqondo kunye nokuqina kwengqondo. (1) Ukomelela kwengqondo okwandayo kuvumela umzimba ukuba woyise imida yengqondo esiyibekayo kwaye uqeqeshe ngamandla amakhulu, nto leyo enokunceda ukuphucula ukukhula kwezihlunu. Olunye uphando lufumanise ukuba i-beta-alanine iphucula ukusebenza koqeqesho kwaye inokukhokelela ekugqithiseni kakhulu kunye nohlengahlengiso lwamandla. (8)
Okwenza le beta alanine yahluke kukuba yiCarnoSyn beta alanine, isithako esikhethekileyo kwaye yeyona beta alanine ibonwa yi-FDA njengekhuselekileyo xa isetyenziswa kwiidosi ezicetyiswayo. Ixabiso layo liyi-0.91 cents ngokuphakelwa, iCarnoSyn Beta Alanine kaSwolverine ngumxube ongenancasa onokongezwa lula kuyo nayiphi na isiselo sangaphambi kokuzilolonga okanye phakathi kokuzilolonga ukuze ufumane amandla angakumbi.
I-Swolverine yenze i-beta-alanine elula nesebenzayo, eyona beta-alanine ivunyiweyo yi-FDA. Olu khetho lulula kodwa oluphezulu lufanelekile kwabo bafuna ukomeleza ingqondo yabo kwaye baqinise ukuzilolonga kwabo ngakumbi ukuze bandise amathuba abo okwakha izihlunu.
Le betaine anhydrous ayinazo naziphi na izithambisi ezongeziweyo, imibala yokwenziwa, okanye izithinteli zokwenziwa. Isikhongozeli ngasinye sithwala inani elipheleleyo lee-servings ezingama-330 kwaye sixabisa ngaphantsi kweesenti ezilishumi nganye.
Esi songezo se-Clear Labs betaine siqulathe i-1,500 mg ye-betaine ngokuphakelwa ngakunye, nto leyo enokunyusa ukusebenza kwakho ejimini.
I-TL Betaine Anhydrous formula ine-betaine kuphela. Kodwa kwabo bafuna ukuphucula ukuzilolonga kwabo, esi sithako siyimfuneko. Esi songezo sinokuphucula ukwakheka komzimba wakho, ubungakanani bemisipha, ukusebenza kakuhle, kunye namandla. (amashumi amabini anesithathu)
Esi songezo asinancasa kwaye akufuneki sithathwe sodwa. Kodwa ungayidibanisa nezinye izongezo okanye izithako zangaphambi kokuzilolonga. Ngaphezu koko, ixabiso lifanelekile, apho isitya ngasinye sithengiswa ngaphantsi kweesenti ezilishumi. Iinkonzo ezingama-330 ngebhereli, zanele ukugcina ixesha elide.
Ii-amino acids ze-branched-chain zinezibonelelo ezithile ezinokubakho: Zinokukunceda uphile ngokukhawuleza kwintlungu yemisipha ebambezelekayo (DOMS), kwaye idosi eqinileyo ye-4,500 mg ye-BCAA edityaniswe ne-Onnit's Power Blend™ inokuba yiloo nto kanye uyidingayo kwimisipha yakho. (10)
Yenzelwe ukuphucula ukusebenza kunye nokubuyela esiqhelweni, le fomula ibandakanya imixube emithathu enamandla, enye yayo ijolise ngqo kwi-BCAAs. I-BCAA Blend iqulethe umxube we-4,500 mg we-BCAA, i-glutamine kunye ne-beta-alanine, enokunceda ukuphucula ukusebenza ejimini, kunye nokululama kunye nokunyamezela ngexesha lokuzilolonga ixesha elide. (10)(11)
Nangona ungasisela esi songezo ngaphambi okanye emva kokuzilolonga kwakho, uninzi lwabahlalutyi abanelisekileyo bakhetha ukusisela emva kokuzilolonga kwabo kuba asinazo izinto ezivuselelayo. “Ndikhethe oku kuba ndifuna into engena-caffeine yokufunxa amanzi emzimbeni kunye nokugcwalisa kwakhona,” wabhala omnye umthengi. “Ngokuqinisekileyo ndizive ndingcono ngosuku olulandelayo emva kokuzilolonga.”
Isithako esiphambili kumxube oxhasayo yi-resveratrol, enokukunceda ngexesha lokuzilolonga okunzima kwaye isebenze njenge-antioxidant. Lo mxube wamandla uqulethe i-D-aspartic acid, i-long jack extract, kunye ne-nettle, zonke ezinokuthi zonyuse amanqanaba e-testosterone kwaye zikhuthaze ukukhula kwezihlunu. (amashumi amabini ananye)
I-Onnit Total Strength + Performance iqulethe idosi enkulu yee-amino acids ze-branched chain, i-glutamine kunye ne-beta-alanine, ezinokunceda ukunciphisa ukudinwa kwemisipha ngexesha lokuzilolonga. (10) Ukongeza, iya kukunceda uphile ngokukhawuleza emva kokuzilolonga okunzima. Ezinye iintlobo zomxube zibonelela ngenkxaso ye-testosterone kunye nee-antioxidants eziza kuncedisana nemveliso.
Le protein yesityalo yenziwe nge-pea isolate, i-hemp protein, i-pumpkin seed protein, i-sasha inchi kunye ne-quinoa. Ikwanamafutha aphantsi kunye nee-carbohydrate, ine-0.5 grams kunye ne-7 grams kuphela.