Vanhu vazhinji vanotendeukira kuma supplements kuti vawane zvakawanda kubva mukurovedza muviri kwavo, izvo zvinogona kubatsira kuwedzera simba rako mujimu kuitira kuti uwane simba nekukurumidza uye kuvaka tsandanyama dzakawanda. Ehe, maitiro aya haana kuoma. Pane zvinhu zvakawanda zvinobatsira mukuvaka tsandanyama, asi kuwedzera supplements pabasa rako rakaoma (uye kudya kunovaka muviri) kunogona kubatsira.
Mushure mekuongorora zvakawanda zvezvinowedzera simba, kudzidza kuti zvinotsigira sei kukura kwetsandanyama, uye kuzviedza isu pachedu, timu yedu yenyanzvi dzeBarbend nevaongorori vakasarudza zvigadzirwa zvakanakisisa. Kunyangwe uri kutsvaga kugadzirisa kushanda kwako nesimba mujimu, kuvandudza kutenderera kweropa rako kuti uvandudze mashandiro ako ekusimudza masimbi, kana kuwedzera kutsungirira kwepfungwa, izvi zvinowedzera simba zvakagadzirirwa kukubatsira kuti uwane kukura kwakanyanya kwetsandanyama. Heino pfupiso yezvinosimudzira kukura kwetsandanyama zvakanakisa zvingave zvisipo mukudya kwako kwezuva nezuva.
Joyina Nick English paanoongorora zvatakasarudza zvema supplements akanakisa ekuvaka tsandanyama ari kutengeswa mugore ra2023.
Pane zvinhu zvakawanda zvekufunga nezvazvo pakusarudza chinowedzera chinonyatsokodzera zvinangwa zvako zvekukura kwetsandanyama. Takaongorora zvinhu zvina zvakakosha—rudzi rwekuwedzera, mutengo, tsvakurudzo, uye chiyero—kuti tive nechokwadi chekuti runyorwa urwu rwunosangana nezvaunoda. Mushure mekuongorora zvekudya gumi nezviviri zvakanakisa zvekukura kwetsandanyama, tasarudza zvakanakisa.
Taida kugadzira runyorwa rwaizogutsa zvinodiwa nevaya vari kuedza kukurudzira kukura kwemhasuru, asi pane zvinhu zvakawanda zvekufunga nezvazvo. Kutanga, taida kuve nechokwadi chekuti pane sarudzo dzekuwedzera usati watanga, pakati nepashure pekurovedza muviri kuitira kuti vatengi vese vawane chigadzirwa chinoenderana nehurongwa hwavo hwekuwedzera. Tinotarisa zvinangwa zvakasiyana-siyana zvakaita sekutarisa mupfungwa, kupora, kuyerera kweropa uye kukura kwemhasuru. Takaedza zvese zvinovaka muviri zvinokubatsira kuzadzisa zvinangwa zvako, pamwe nemusanganiswa wakakura unogona kusanganisira zvakasiyana-siyana zvinovaka muviri kuti zvikubatsire kuvaka tsandanyama.
Taifungawo kuti runyorwa urwu rwaizokwezva vanhu vazhinji. Takapedza nguva yakawanda tichifunga nezvevanofarira zvekurovedza muviri, vatambi, vanovaka muviri, uye vanhu vachangotanga kusimudza masimbi kuti vave nechokwadi chekuti pane chimwe chinhu chemunhu wese pane runyorwa urwu.
Zvichienderana nerudzi rwechikafu chaunosarudza, mitengo inosiyana. Kazhinji, zvigadzirwa zvine zvinhu zvakawanda zvinodhura zvakanyanya, nepo zvigadzirwa zvine chinhu chimwe chete zvakachipa. Tinonzwisisa kuti havasi vese vane bhajeti rakafanana, ndosaka takaisa mitengo yakasiyana-siyana pane iyi runyorwa. Asi musazvidya moyo, tinofunga kuti kunyangwe mutengo wepamusoro watakaisa pane iyi runyorwa unokosha.
Tsvagiridzo chinhu chakakosha pakusarudza chinowedzera chakanakisa. Tinotenda kuti zvichemo zvakatsvakurudzwa zvakanaka uye zvine humbowo zvakakodzera nzvimbo yepamusoro pane zvatinonyora. Zvese zvinowedzerwa, chinhu chiri muzvigadzirwa izvi zvinotsigirwa netsvagiridzo nezvidzidzo kubva kuchikwata chedu chenyanzvi dzeBarBend. Tinotenda mukusimba kwezvigadzirwa zvedu uye tinoda kuve nechokwadi chekuti tsvagiridzo iyi inoenderana nezvichemo zvese zvakataurwa maererano nezvinowedzera izvi.
Takatora nguva yekutsvagisa zvigadzirwa zvakasiyana muchikamu chimwe nechimwe uye takanyatsosarudza zvatinofunga kuti zvinogona kukurudzira kukura kwemhasuru. Ingava chigadzirwa chinokurudzira kupora nekukurumidza uye chichakubatsira kudzokera pakuita zvakanaka mujimu nekukurumidza, kana chimwe chinhu chinobatsira muviri wako kushandisa makabhohaidhiretsi semafuta pachinzvimbo chekupwanya tsandanyama, tanyatsoongorora chimwe nechimwe chazvo.
Tsvagiridzo chikamu chakakosha chemaitiro edu ekusarudza, asi zvinofambidzana nekuyedza wega. Kana chigadzirwa chacho chichinaka zvakanyanya kana kuti chisinganyungudike zvakanaka, chingasakosha mari yacho. Asi ungaziva sei kusvika waedza? Saka, kuti chikwama chako chirambe chichifara, takaedza zvigadzirwa zvakawanda uye takazvishandisa muhuwandu hwakatarwa. Nekuedza nekukanganisa, takaderedza zvigadzirwa zvatinofarira isu pachedu uye zvatinofunga kuti zvichafadza vanhu vazhinji.
Tinotenda muzvigadzirwa zvatinotsigira uye tinotora nguva yekuwana muyero wakakodzera wechinhu chimwe nechimwe chinowedzerwa. Tinoedza kuenzanisa madosi ekiriniki echinhu chimwe nechimwe kuti chishande zvakanaka sezvinobvira. Sezvakaratidzwa mune mamwe maunganidzwa, musanganiswa chaiwo inzira yakajairika yekuwedzera zvinhu muzvinowedzera.
Kana chimwe chinhu chinowedzera chiine musanganiswa wacho wega, tinogara tichicherechedza izvi nekuti zvinoreva kuti huwandu chaihwo hwechinhu chimwe nechimwe chiri mumusanganiswa hahuzoratidzwi. Patinosarudza musanganiswa wacho wega, imhaka yekuti tinokoshesa runyoro rwezvinhu zvinowedzerwa, kwete chete chiyero.
Mishonga yekuwedzera usati waita maekisesaizi inogona kuva chombo chako chakavanzika chekushandisa simba rako usati wasvika pabhawa—inogona kukubatsira kuti urambe wakatarisa, kukupa simba, uye kukurudzira pombi yakavimbika. Seti iyi ine huwandu hwakawanda hwezvimwe zvinhu zvinogona kuvaka tsandanyama, zvakaita se beta-alanine ne citrulline, pamwe nezvimwe zvinhu zvine mwero. Ndosaka timu yedu ichifanira kutanga yaita izvi isati yatanga kudzidzira.
BULK chigadzirwa chinoshandiswa usati watanga kurovedza muviri chine zvinhu 13 zvinoshanda, pamwe nemavhitamini eB esimba uye maelectrolyte emvura. Chimwe chezvinhu zvakakosha i4,000 mg ye beta-alanine, iyo inogona kubatsira kuvandudza kutsungirira kwetsandanyama uye kuneta zvishoma nezvishoma, zvichikubvumidza kuti ugare mujimu kwenguva yakareba. (1) Uchawanawo zvinhu zvinogona kutsigira kuyerera kweropa, zvakaita se citrulline (8,000 mg) uye betaine (2,500 mg). Kutora citrulline kunogona kukubatsira kuti upore nekukurumidza uye kuderedza kurwadziwa mushure mekurovedza muviri kuitira kuti ugone kudzokera kujimu nekukurumidza. (2)
Paunenge uri mujimu, ungangoda kutarisa uye kuisa simba rako pakuvaka tsandanyama. BULK inewo 300 mg yealpha-GPC, 200 mg ye theanine, uye 1,300 mg yetaurine, izvo zvinogona kuwedzera kutarisisa kwako, chimwe chinhu chakacherechedzwa nevaongorori vedu. Pakupedzisira, vakafarira 180 milligrams yecaffeine, yavakati yakakwana kuti varambe vakatarisa asi kwete yakakwana kuti ivaite kuti vanzwe vakaneta mushure mekurovedza muviri kwavo. Vaongorori vakagutsikana vanobvumirana. "Transparent Labs ndiyo yega supplement yandinoshandisa ndisati ndadzidzira nekuti inoita basa rayo uye inopa simba guru, simba rinogara riripo, uye hapana kuneta mushure mekurovedza muviri," mumwe mutengi akanyora.
Chigadzirwa ichi chinouya nemarudzi manomwe akasiyana emichero, akadai sestrawberry kiwi, tropical punch, uye peach mango, asi vaongorori vedu vakanyanya kufarira yeblueberry. "Zvakaoma kutsanangura kuti blueberries inonaka sei, asi ndizvo zvinonaka," akadaro. "Hazvina kutapira zvakanyanya, izvo zvakanaka."
Clear Labs Bulk yakazara nezvinhu zvakagadzirwa zvakanaka zvemushonga wekugadzirira muviri usati watanga kurovedza muviri wakagadzirirwa kuvaka tsandanyama. Haingori necaffeine chete yekusimbisa muviri, asiwo ine zvimwe zvinhu zvinogona kuvandudza kuyerera kweropa, kugadzikana kwemuviri, kupora uye kuchenesa muviri.
Nemhando 8 dzakasiyana dzemaflavours uye magiramu 28 e whey protein kubva kumombe dzisina mahormone, dzinodyiswa uswa, Clear Labs Whey Protein Isolate inzira yakanaka yekuzadzisa zvinangwa zvako.
Upfu hwakawanda hwemapuroteni huri kutengeswa hune zvinozadza, zvinotapira zvekugadzira, uye zvinhu zvisingabatsiri zvakanyanya kukura kwetsandanyama. Transparent Labs yakagadzira whey isolate inonyanya kukoshesa mapuroteni uye inobvisa marara ekugadzira.
Clear Labs Whey Protein Isolate Powder ine magiramu makumi maviri nemasere eprotein pachikamu chimwe nechimwe, zvichiita kuti ive imwe yemhando dzeprotein powders dzakanyanya kutengeswa. Nekuti upfu uhwu i whey isolate, hune makabhohaidhiretsi mashoma nemafuta pane whey concentrate, saka unowana dose yakasimba yeprotein yemhando yepamusoro isina zvimwe zvinhu. Whey formula inoshandisa mombe dzakadya uswa 100%, dzisina mahomoni uye haina zvinotapira zvekugadzira, mavara echikafu, gluten kana zvinochengetedza.
Upfu hwepuroteni uhwu hune imwe yemhando dzakanakisa uye hunouya mumhando gumi neimwe dzinonaka, dzimwe dzacho dzinoshamisa kupfuura chokoreti nevanilla. Kubva pane zvakaitika kwandiri, vaongorori vedu vakafarira chaizvo Cinnamon French Toast neOatmeal Chocolate Chip Cookies, asi kana uchida kubika kana kubheka neupfu hwepuroteni kana kuwedzera mapuroteni mukofi yako yemangwanani kana smoothie, kune dzimwe sarudzo dzisina kunaka. Mazhinji emazana eongororo dzenyeredzi shanu anodawo kuti chigadzirwa ichi chiri nyore sei kusanganisa, uye muongorori wedu akatoona kuti kunyungudika "hakuna dambudziko zvachose."
Hazvisi zvese zvinovaka muviri zvemapuroteni zvakagadzirwa zvakaenzana, uye ichi chinovaka muviri chinhu chakanaka chekuwedzera tsandanyama nekuda kwehuwandu hwayo hwemapuroteni akawanda, zvinhu zvakasikwa, uye manakiro masere anonaka.
Upfu hweSwolverine hwe POST mushure mekurovedza muviri hune mapuroteni epizi, makabhohaidhiretsi, mvura yekokonati uye munyu wegungwa weHimalaya kuti zvikubatsire kupora mushure mekurovedza muviri kwakasimba.
Kuzadza muviri mushure mekurovedza muviri chinhu chakakosha pakupora, zvichikubvumidza kuti upore nekukurumidza uye uvandudze tsandanyama dzako mushure mekurovedza muviri kwakaoma. Uye zvakare, mapuroteni epizi nema electrolytes ari mufomula iyi anogona kubatsira mukupora uye kushaya mvura mumuviri.
Iyi fomura yevegan ndiyo yakanakisa yekuwedzera tsandanyama mushure mekurovedza muviri, ine magiramu masere epuroteni yepea isolate uye 500 mg yemvura yekokonati kuti ikubatsire kupora uye kugwinya simba mushure mekurovedza muviri kwakaoma. Pamusoro pezvo, 500 mg yebromelain inogona kubatsira kukurumidzisa metabolism yemapuroteni nemakabhohaidhiretsi kuitira kuti muviri wako ugone kuishandisa nekukurumidza kuvaka tsandanyama.
Macarbohydrate anowanikwa mushure mekugayiwa anowanzo kuve michero yakaita sepomegranate, papaya nepainapu. Pamusoro pesimba remuchero uyu rekudzivirira muviri uye rekudzivirira kuzvimba, papaya ine enzyme inonzi papain, iyo inogonawo kubatsira mukugaya mapuroteni.
Ichi chinowedzera mushure mekurovedza muviri chine zvinhu zvinodyiwa nevanhu zvakaita semapuroteni epizi uye michero inotorwa kuti ikubatsire kuvaka nekuchengetedza tsandanyama. Mvura yekokonati nemunyu wegungwa weHimalaya zvinozadza ma electrolyte aunorasikirwa nawo panguva yekurovedza muviri, nepo musanganiswa wema enzyme uchibatsira kugaya mapuroteni, izvo zvinobatsira kuvaka tsandanyama.
"Ichi chimwe chezvinowedzera zvandinofarira mushure mekurovedza muviri. Ndinonzwa sekunge muviri wangu uri kutora zvinhu zvakachena, zvinonaka, uye zvine hutano," anonyora kudaro mumwe muongorori anofara. "Ichi chinowedzera chinodiwa mukudya kwako."
Iyi creatine supplement ine mukurumbira wepamusoro kubva kuTransparent Labs ine HMB, iyo inogona kuwedzera simba nekudzivirira tsandanyama zviri nani pane supplement yega. Ichi chigadzirwa chemhando yepamusoro chinowanikwa chisina kunakirwa kana mumhando dzakasiyana-siyana dzezvinonaka.
Creatine inouya mumhando dzakasiyana-siyana, asi makumi emakore ekutsvaga akaratidza kuti creatine monohydrate inogona kukurudzira kukura kwemhasuru uye simba. Ndiyo zvakare mhando yecreatine inodhura zvakanyanya pamusika. (3) Makambani mazhinji anoedza kugadzira creatine monohydrate supplements, asi zvichibva pakuongorora kwedu, iyi ndiyo yatinofarira zvikuru kana zvasvika pakukura kwemhasuru.
Chigadzirwa chedu chepamusoro checreatine chine wongororo dzinopfuura 1,500 dzenyeredzi shanu, saka zvakachengeteka kutaura kuti vatengi vanodawo creatine iyi. "Creatine HMB chigadzirwa chakavimbika," akanyora mumwe muongorori. "Kuravira kwayo kwakanaka uye unogona kuravira musiyano uripo pakati pekutora chigadzirwa nekusatora. Ndingachikurudzira zvechokwadi."
Mushure mekuedza creatine, vaongorori vedu vakaona kuti inoda kunyungudika zvishoma, saka ungangoda kuisanganisa nema smoothies kana kushandisa electric blender. Zvakare, black cherry inonaka zvishoma. Izvi hazvisi dambudziko, asi kana uchida kuravira kwakapfuma, ungangoda kusarudza kuravira kwakasiyana.
Clear Labs Creatine ine kuwedzerwa kweHMB (inozivikanwawo se beta-hydroxy-beta-methylbutyrate). I metabolite ye branched chain amino acid leucine, iyo inogona kubatsira kudzivirira kuputsika kwemhasuru. Kana ikasanganiswa ne creatine, HMB inogona kubatsira kuwedzera simba nehukuru kupfuura chimwe chezvikamu zvacho chete.
Zviri mupiperine, rudzi rwechinwiwa chemhiripiri nhema, zvinobatsira muviri kunwisa creatine neHMB, nokudaro zvichideredza marara. Inowanikwawo mumhando nomwe dzezvinonaka, saka ungangowana imwe yaunoda. Kunewo dzimwe nzira dzisina kunaka kana uchida kudziwedzera kune dzimwe supplements kana kudzisanganisa nechinwiwa chine flavour.
Kusanganiswa kwe creatine neHMB kunogona kubatsira vatambi kuwedzera nekuchengetedza tsandanyama. Pamusoro pezvo, mhiripiri nhema inogona kuvandudza kugona kwemuviri kunwisa zvinhu izvi.
Kana uchida beta alanine yakachena uye pasina chimwe chinhu, Swolverine Carnosyn beta alanine ine magiramu mashanu ezvimedu zvakasimba pachikamu chimwe nechimwe. Pamusoro pezvo, mudziyo wega wega unokwana zvikamu zvinosvika zana.
Beta-alanine inogona kuzivikanwa nekukonzera kunzwa kwekunzwa kunhuwa mumuviri mushure mekuitora, asi mhedzisiro yebeta-alanine pakukura kwetsandanyama uye kuvandudzwa kwebasa repfungwa ndiyo chikonzero chaicho chekuiwedzera kune zvinovaka muviri zvako. Swolverine's beta-alanine supplement ine dose yakakura ye5,000 mg iyo ichakubatsira kuita reps yakawedzerwa uye kuvaka tsandanyama dzakawanda. Uye, zvichienderana neongororo dzevatengi, chigadzirwa ichi chinotanga kushanda nekukurumidza.
Iyi beta alanine inobva kuSwolverine ine 5000 mg yeCarnoSyn beta alanine, iyo inogona kukurudzira kukura kwemhasuru sezvo beta alanine yakawanikwa iine mabhenefiti akawanda ekurovedza muviri, kusanganisira kuvandudzwa kwehutano hwepfungwa panguva yekurovedza muviri kwakaoma, kugona kwepfungwa uye kugona kwepfungwa. (1) Kuwedzera kusimba kwepfungwa kunobvumira muviri kukunda miganhu yepfungwa yatinoisa uye kurovedza nesimba rakawanda, izvo zvinogona kubatsira kusimudzira kukura kwemhasuru. Imwe ongororo yakawana kuti beta-alanine inovandudza mashandiro ekurovedza muviri uye inogona kutungamira mukurema kwakanyanya uye kugadzirisa simba. (8)
Chinoita kuti beta alanine iyi ive yakasiyana ndechekuti iCarnoSyn beta alanine, chinhu chayo chega uye beta alanine chete inozivikanwa neFDA seyakachengeteka kana ikashandiswa pamutengo unokurudzirwa. Yakatengwa ne0.91 cents pachikamu chimwe nechimwe, Swolverine's CarnoSyn Beta Alanine musanganiswa usina kunaka unogona kuwedzerwa nyore nyore kune chero chinwiwa chisati chaitwa kurovedza muviri kana chepakati pekurovedza muviri kuti uwane simba rakawanda.
Swolverine yakagadzira beta-alanine iri nyore uye inoshanda, iyo yega beta-alanine yakatenderwa neFDA. Sarudzo iyi iri nyore asi yepamusoro-soro yakakodzera kune avo vanoda kuwedzera kusimba kwepfungwa dzavo uye kuwedzera maekisesaizi avo kuti vawedzere mikana yavo yekuvaka tsandanyama.
Iyi betaine anhydrous haina zvimwe zvinowedzerwa zvinotapira, mavara ekugadzira, kana zvinochengetedza zvakagadzirwa. Mudziyo wega wega unokwana zvikamu mazana matatu nemakumi matatu uye mutengo wayo usingasviki masendi gumi.
Iyi Clear Labs betaine supplement ine 1,500 mg ye betaine pachikamu chimwe nechimwe, zvingangowedzera mashandiro ako mujimu.
Fomura yeTL Betaine Anhydrous ine betaine chete. Asi kune avo vanoda kuvandudza maekisesaizi avo, chinhu ichi chinofanira kuva nacho. Ichi chinowedzera chinogona kuvandudza maumbirwo emuviri wako, kukura kwetsandanyama, mashandiro, uye simba. (makumi maviri nematatu)
Chinwiwa ichi hachina kunaka uye hachifanirwe kutorwa chega. Asi unogona kuchisanganisa nezvimwe zvinovaka muviri usati waita kurovedza muviri kana zvimwe zvinoshandiswa. Uyezve, mutengo wacho unonzwisisika, chikamu chimwe nechimwe chichitengeswa nemari isingasviki masendi gumi. 330 servings pabharero, zvakakwana kuchengetwa kwenguva refu.
Ma amino acid ane ma "branched-chain amino acids" ane zvimwe zvakanakira: Anogona kukubatsira kuti upore nekukurumidza kubva mukurwadziwa kwetsandanyama (DOMS), uye dose yakasimba ye4,500 mg BCAA pamwe chete neOnnit's Power Blend™ ingave ndiyo chaiyo yaunoda kuti tsandanyama dzako dzikure. (10)
Yakagadzirirwa kusimudzira mashandiro uye kupora, fomura iyi inosanganisira misanganiswa mitatu ine simba, imwe yacho inonyatsonangana neBCAAs. BCAA Blend ine musanganiswa we4,500 mg weBCAA, glutamine uye beta-alanine, iyo inogona kubatsira kuvandudza mashandiro ejimu, pamwe nekupora uye kutsungirira panguva yekurovedza muviri kwenguva refu. (10)(11)
Kunyange zvazvo uchigona kunwa chinwiwa ichi usati waita maekisesaizi kana kuti wapedza, vazhinji vanoongorora vanofara vanosarudza kuchinwa mushure meekisesaizi yavo nekuti hachina zvinokurudzira muviri. "Ndakasarudza ichi nekuti ndaida chimwe chinhu chisina caffeine kuti chiwedzere kunyorova uye chinogona kudzoreredza muviri," mumwe mutengi akanyora. "Ndakanzwa zviri nani zuva rapfuura reekisesaizi."
Chinhu chikuru chiri musanganiswa uyu iresveratrol, iyo inogona kukubatsirawo panguva yekurovedza muviri kwakaoma uye inoshanda seantioxidant. Musanganiswa uyu une simba une D-aspartic acid, long jack extract, uye nettle, zvese izvi zvinogona kuwedzera testosterone uye kukurudzira kukura kwetsandanyama. (makumi maviri nerimwe)
Onnit Total Strength + Performance ine huwandu hwakawanda hwemaamino acids ane branched chain, glutamine uye beta-alanine, izvo zvinogona kubatsira kuderedza kuneta kwetsandanyama panguva yekurovedza muviri. (10) Uyezve, ichakubatsira kupora nekukurumidza mushure mekurovedza muviri kwakaoma. Mimwe misanganiswa inopa rutsigiro rwe testosterone uye antioxidants kuti iwedzere chigadzirwa.
Puroteni iyi yemuriwo inogadzirwa kubva mupea isolate, hemp protein, pumpkin seed protein, sasha inchi nequinoa. Inewo mafuta mashoma nemacarbohydrates, ine magiramu 0.5 chete nemagiramu manomwe zvichiteerana.