Abantu benshi bahitamo inyunganiramirire kugira ngo bungukirwe n'imyitozo ngororamubiri, ishobora kugufasha kongera imbaraga zawe muri siporo kugira ngo wongere imbaraga vuba kandi wongere imitsi. Birumvikana ko iyi nzira igoye cyane. Hari ibintu byinshi bigira uruhare mu kongera imitsi, ariko kongeramo inyunganiramirire mu mirimo yawe ikomeye (n'imirire) bishobora kugufasha.
Nyuma yo gusuzuma inyongeramusaruro nyinshi, kwiga uburyo zifasha imitsi gukura, no kuzigerageza ubwacu, itsinda ryacu ry’inzobere za Barbend n’abapima bahisemo ibikoresho byiza cyane. Waba ushaka kunoza akazi kawe muri siporo, kunoza imitsi itembera neza kugira ngo wongere imikorere yawe yo guterura ibiremereye, cyangwa kongera imbaraga mu mutwe, izi nyongeramusaruro zagenewe kugufasha kugera ku mikurire myiza y’imitsi. Dore incamake y’inyongeramusaruro nziza zo gukura kw’imitsi zishobora kuba zibura mu mirire yawe ya buri munsi.
Ifatanye na Nick English mu gihe asuzuma amahitamo yacu ku nyongeramusaruro nziza zo kubaka imitsi zizaba ziri ku isoko muri 2023.
Hari ibintu byinshi ugomba kuzirikana mu gihe uhitamo inyongeramusaruro ijyanye neza n'intego zawe zo gukura kw'imitsi. Twarebye ibintu bine by'ingenzi—ubwoko bw'inyongeramusaruro, igiciro, ubushakashatsi, n'ingano—kugira ngo tumenye neza ko uru rutonde rwujuje ibyo ukeneye. Nyuma yo gusuzuma ibiribwa 12 byiza byo gukura kw'imitsi, twahisemo byiza kurusha ibindi.
Twifuzaga gukora urutonde rw'ibyo abantu bagerageza guteza imbere imitsi, ariko hari ibintu byinshi byo gutekerezaho. Ubwa mbere, twifuzaga kumenya neza ko hari amahitamo yo kongeramo inyongera mbere, hagati na nyuma y'imyitozo ngororamubiri kugira ngo abaguzi bose babone umusaruro ujyanye n'inyongeramusaruro zabo. Turareba intego zitandukanye nko kwibanda ku mutwe, gukira, gutembera kw'amaraso ndetse n'imitsi ikura. Twagerageje inyongeramusaruro zombi ku giti cyawe zigufasha kugera ku ntego runaka, ndetse n'uruvange runini rushobora kuba rurimo inyongeramusaruro zitandukanye zigufasha kubaka imitsi.
Twatekereje kandi ko uru rutonde ruzakurura abantu benshi. Twamaze igihe kinini dutekereza ku bakunzi ba siporo, abakinnyi, abahanga mu by'imitsi, n'abantu batangiye guterura ibiremereye kugira ngo barebe ko hari icyo buri wese kuri uru rutonde akwiye.
Bitewe n'ubwoko bw'inyongeramusaruro uhisemo, ibiciro biratandukana. Ubusanzwe, ibicuruzwa bifite ibikoresho byinshi birahenda cyane, mu gihe ibicuruzwa bifite ikintu kimwe bihendutse. Turumva ko abantu bose badafite ingengo y'imari imwe, niyo mpamvu twashyizemo ibiciro bitandukanye kuri uru rutonde. Ariko ntugahangayike, dutekereza ko n'igiciro cyo hejuru twashyize kuri uru rutonde gikwiye.
Ubushakashatsi ni ikintu cy'ingenzi mu guhitamo inyongeramusaruro nziza. Twizera ko ibyavuzwe byakorewe ubushakashatsi kandi bifite ishingiro bikwiye umwanya wa mbere ku rutonde rwacu. Buri nyongeramusaruro, ikintu cyose kigize n'ibyavuzwe muri ibi bicuruzwa bishyigikiwe n'ubushakashatsi n'ubushakashatsi bw'itsinda ryacu ry'impuguke za BarBend. Twizera ubuziranenge bw'ibicuruzwa byacu kandi twifuza kwemeza ko ubushakashatsi buhuye n'ibyavuzwe byose birebana n'izi nyongeramusaruro.
Twafashe umwanya wo gukora ubushakashatsi ku bicuruzwa bitandukanye muri buri cyiciro maze dutoranya neza ibyo tubona ko bishobora gutuma imitsi ikura. Byaba ari ibicuruzwa bifasha gukira vuba kandi bikagufasha kugaruka ku rwego rwo hejuru muri siporo vuba, cyangwa inyongera ifasha umubiri wawe gukoresha isukari nk'ibikomoka kuri karubohidrati aho gusenya imitsi, twabisobanuye mu buryo burambuye.
Ubushakashatsi ni igice cy'ingenzi mu gufata ibyemezo, ariko bujyana no kwipimisha ku giti cyawe. Niba ibicuruzwa biryoshye cyane cyangwa bitarashonga neza, bishobora kuba bitagufitiye akamaro. Ariko se wabimenya ute kugeza igihe uzabigerageza? Rero, kugira ngo tugufashe kugumana amafaranga menshi, twagerageje ibicuruzwa byinshi kandi tubikoresha mu rugero rwagenwe. Mu kugerageza no gukosa, twagabanyijemo ibicuruzwa dukunda cyane kandi tubona ko bizakurura abantu benshi.
Twemera ibicuruzwa dushyigikira kandi dufata umwanya wo gushaka igipimo gikwiye cya buri nyongeramusaruro. Tugerageza guhuza ibipimo bya buri kintu kugira ngo kigire akamaro gashoboka. Nkuko byagaragajwe mu matsinda amwe n'amwe, uruvange rwihariye narwo ni uburyo busanzwe bwo kongeramo ibintu mu nyongeramusaruro.
Iyo inyongeramusaruro ifite uruvange rwihariye, tuguma tubyibuka kuko bivuze ko ingano nyayo ya buri kintu kiri muri urwo ruvange itazagaragazwa. Iyo duhisemo uruvange rwihariye, ni ukubera ko duha agaciro ubuziranenge bw'urutonde rw'ibikubiye mu mvange n'inyongeramusaruro, atari ingano gusa.
Inyongeramusaruro mbere yo gukora imyitozo ngororamubiri zishobora kuba intwaro yawe y'ibanga yo kwiharira imikorere yawe mbere yuko ugera ku kabari—zishobora kugufasha gukomeza kwibanda ku kintu runaka, kuguha imbaraga, no guteza imbere pompe yizewe. Iyi seti irimo ingano nyinshi y'ibintu bishobora kubaka imitsi, nka beta-alanine na citrulline, ndetse n'ibindi bintu biri ku rugero ruciriritse. Niyo mpamvu itsinda ryacu rigomba kubikora mbere yo gukora imyitozo.
BULK ni ikintu gikoreshwa mbere yo gukora imyitozo ngororamubiri kirimo ibintu 13 bikora, hamwe na vitamine B zitanga ingufu n'amashanyarazi kugira ngo amazi arusheho kwiyongera. Kimwe mu bintu by'ingenzi ni dose ya 4.000 mg ya beta-alanine, ishobora gufasha kunoza imitsi no kugira umunaniro muke, bigatuma umara igihe kirekire muri siporo. (1) Uzabona kandi ibintu bishobora gufasha amaraso gutembera neza, nka citrulline (8.000 mg) na betaine (2.500 mg). Gukoresha citrulline bishobora kugufasha gukira vuba no kugabanya ububabare nyuma yo gukora siporo kugira ngo ushobore gusubira muri siporo vuba. (2)
Iyo uri muri siporo, ushobora kuba ushaka kwibanda no gushyira imbaraga zawe mu kubaka imitsi. BULK irimo kandi 300 mg ya alpha-GPC, 200 mg ya theanine, na 1,300 mg ya taurine, bifite ubushobozi bwo kongera ubushobozi bwawe bwo kwibanda, ikintu abapimye bacu babonye rwose. Amaherezo, bakunze miligarama 180 za kafeyine, bavuga ko bihagije kugira ngo bakomeze kwibanda ariko ntibihagije kugira ngo bagire agahinda nyuma y'imyitozo ngororamubiri. Abasesenguzi bishimye bemeranya. “Transparent Labs ni yo nyongeramusaruro yonyine nkoresha mbere yo gukora imyitozo ngororamubiri kuko irangiza akazi kandi igatanga imbaraga nyinshi, imbaraga zirambye, kandi nta munaniro nyuma yo gukora imyitozo ngororamubiri,” nk'uko byanditse ku muguzi umwe.
Iki gicuruzwa kiza mu buryo burindwi butandukanye bw’imbuto, nka kiwi y’ibishyimbo, punch yo mu biyaga bishyushye, na mango y’ibishyimbo, ariko abapimye bacu bakunze cyane iya blueberry. Yagize ati: “Biragoye gusobanura uburyo blueberry ziryoha, ariko ni ko ziryoha. Ntiziryoshye cyane, ni byiza.”
Clear Labs Bulk yuzuyemo ibikoresho bihagije byo gukoresha mbere yo gukora imyitozo ngororamubiri byagenewe kubaka imitsi. Ntabwo irimo kafeyine gusa kugira ngo itange ingufu, ahubwo irimo n'ibindi bintu bishobora kunoza amaraso atembera neza, gushyira mu gaciro, gukira no kongera amazi mu mubiri.
Ifite uburyohe butandukanye 8 na garama 28 za poroteyine ya whey ikomoka ku nka zidafite imisemburo kandi zorojwe ubwatsi, Clear Labs Whey Protein Isolate ni uburyo bwiza bwo kugera ku ntego zawe.
Ifu nyinshi za poroteyine ku isoko zirimo ibintu byuzuza, ibintu biryoshye by’ubukorano, n’ibintu bitagira icyo bifasha mu gukura neza kw’imitsi. Transparent Labs yakoze isolate ya whey ishyira imbere poroteyine kandi ikavanaho imyanda y’ubukorano.
Ifu ya Clear Labs Whey Protein Isolate Powder igizwe na garama 28 za poroteyine kuri buri serivisi, bigatuma iba imwe mu ifu ya poroteyine nyinshi ku isoko. Kubera ko iyi fu ari isolate ya whey, ifite karubohidrati nke n'ibinure bike ugereranyije na whey concentrate, bityo ubona dose ikomeye ya poroteyine nziza cyane nta bindi bintu. Formula ya whey ikoresha inka zokejwe ubwatsi 100%, zidafite imisemburo kandi nta bintu biryoshye by'ubukorano birimo, amabara y'ibiribwa, gluten cyangwa ibintu bibungabunga.
Iyi fu ya poroteyine ifite uburyohe bwiza kandi iboneka mu buryohe 11 buryoshye, bumwe muri bwo bukaba budasanzwe kurusha shokora na vanila bisanzwe. Dukurikije ubunararibonye bwacu, abapimye bacu bakunze cyane Cinnamon French Toast na Oatmeal Chocolate Chip Cookies, ariko niba ukunda guteka cyangwa guteka hamwe na poroteyine ifu cyangwa kongeramo poroteyine mu ikawa yawe ya mu gitondo cyangwa smoothie, hari n'amahitamo adashimishije. Inyinshi mu ngero amagana z'inyenyeri eshanu nazo zikunda uburyo iki gicuruzwa cyoroshye kuvanga, kandi uwapimye wacu yanavuze ko gushonga "nta kibazo na gito."
Inyongeramusaruro zose za poroteyine ntizingana, kandi iyi nyongeramusaruro ni inyongeramusaruro nziza yo gukura kw'imitsi bitewe n'uko irimo poroteyine nyinshi, ibintu bisanzwe, n'uburyohe umunani buryoshye.
Ifu ya Swolverine's vegan POST nyuma yo gukora imyitozo ngororamubiri irimo poroteyine y'amashaza, karubohidrati, amazi y'ibitoki n'umunyu wo mu nyanja wa Himalaya kugira ngo bigufashe gukira nyuma yo gukora imyitozo ngororamubiri ikomeye.
Kongeramo amavuta nyuma yo gukora imyitozo ngororamubiri ni igice cy'ingenzi cy'inzira yo gukira, bigufasha gukira vuba no kongera kubaka imitsi yawe nyuma yo gukora imyitozo ngororamubiri ikomeye. Byongeye kandi, poroteyine y'amashaza na electrolytes muri iyi formula bishobora gufasha gukira no kunywa amazi menshi.
Iyi formula y’abarya ibikomoka ku bimera (vegan) ni yo nyongeramusaruro nziza nyuma yo gukora imyitozo ngororamubiri, irimo garama 8 za poroteyine y’amashaza na mg 500 z’amazi y’ibitoki kugira ngo bigufashe gukira no kongera imbaraga nyuma y’imyitozo ngororamubiri ikomeye. Byongeye kandi, mg 500 za bromelain zishobora gufasha kwihutisha metabolism ya poroteyine na karubohidrati kugira ngo umubiri wawe ushobore kubyifashisha vuba mu kubaka imitsi.
Karubohidrati za nyuma y’imbuto ziza mu bwoko bwa pomegranate, papayi na inanasi. Uretse kuba imbuto zifite antioxydant na anti-inflammatory, papayi irimo enzyme ya papain, ishobora no gufasha mu igogora rya poroteyine.
Iyi nyongeramusaruro nyuma yo gukora imyitozo ngororamubiri ikubiyemo ibintu by’abarya ibikomoka ku bimera nka poroteyine y’amashaza n’ibikomoka ku mbuto kugira ngo bigufashe kubaka no kubungabunga imitsi. Amazi ya kokonati n’umunyu wo mu nyanja wa Himalaya byongera amashanyarazi utakaza mu gihe cy’imyitozo ngororamubiri, mu gihe uruvange rwa enzyme rufasha mu gusya poroteyine, bifasha kubaka imitsi.
Umwe mu basesengura isesengura ryishimye yaranditse ati: "Iyi ni imwe mu nyongeramusaruro nkunda cyane nyuma yo gukora imyitozo ngororamubiri. Numva umubiri wanjye urimo gufata ibintu bisukuye, biryoshye kandi bifite ubuzima bwiza." "Iyi ni inyongeramusaruro ikenewe mu mirire yawe."
Iyi creatine ikundwa cyane ikomoka muri Transparent Labs irimo HMB, ishobora kongera imbaraga no kurinda imitsi kurusha iyindi nyunganizi yonyine. Iyi ni ibicuruzwa byiza cyane biboneka bidafite uburyohe cyangwa mu buryohe butandukanye.
Creatine iboneka mu buryo butandukanye, ariko ubushakashatsi bwakozwe mu myaka myinshi bwagaragaje ko creatine monohydrate ishobora gutuma imitsi ikura neza kandi igakomera. Ni na yo bwoko bwa creatine buhendutse cyane ku isoko. (3) Ibigo byinshi bigerageza gukora inyongeramusaruro za creatine monohydrate, ariko hashingiwe ku isuzuma ryacu bwite, iyi ni yo dukunda cyane iyo bigeze ku mikurire y'imitsi.
Igicuruzwa cyacu cyiza cya creatine gifite ibitekerezo birenga 1,500 by’inyenyeri eshanu, bityo nta gushidikanya ko abakiriya bakunda iyi creatine. “Creatine HMB ni igicuruzwa cyizewe,” ni ko byanditswe n’umusesenguzi umwe. “Uburyohe bwayo ni bwiza kandi ushobora kumva itandukaniro riri hagati yo gufata igicuruzwa no kutagifata. Ndayigusaba rwose.”
Nyuma yo kugerageza creatine, abapimye bacu basanze ikeneye gushonga gato, bityo ushobora kuyivanga mu binyobwa cyangwa ugakoresha icyuma gikoresha amashanyarazi. Nanone, black cherry iryoha gato. Ibi si ikibazo cya ngombwa, ariko niba ushaka uburyohe bwinshi kandi bukomeye, ushobora guhitamo ubundi buryohe.
Clear Labs Creatine irimo HMB (izwi kandi nka beta-hydroxy-beta-methylbutyrate). Ni metabolite igize ishami rya amino acid leucine, ishobora gufasha mu gukumira kwangirika kw'imitsi. Iyo ihujwe na creatine, HMB ishobora gufasha kongera imbaraga n'ingano kurusha kimwe mu bigize iyo miti yonyine.
Ingano ya piperine, ubwoko bw'urusenda rwirabura, ifasha umubiri kwinjiza creatine na HMB, bityo ikagabanya imyanda. Iboneka kandi mu buryo burindwi, bityo ushobora kubona bumwe ukunda. Hariho kandi amahitamo adasobanutse niba ushaka kuyongera ku zindi nyongeramusaruro cyangwa ukavanga n'ikinyobwa gifite uburyohe.
Uruvange rwa creatine na HMB rushobora kugira akamaro kanini mu gufasha abakinnyi kongera no kubungabunga imitsi. Byongeye kandi, urusenda rwirabura rushobora kongera ubushobozi bw'umubiri bwo kwinjiza ibi bintu.
Niba ushaka beta alanine yonyine nta kindi, Swolverine Carnosyn beta alanine irimo garama 5 z'ibinure kuri buri serivisi. Byongeye kandi, buri gasanduku gashobora kujyamo serivisi zigera ku 100.
Beta-alanine ishobora kuba izwiho gutera uburibwe mu mubiri nyuma yo kuyifata, ariko ingaruka za beta-alanine zishobora kugira ku mikurire y'imitsi no kunoza imikorere y'ubwenge niyo mpamvu nyayo yo kuyishyira mu nyongeramusaruro zawe. Inyongeramusaruro ya Swolverine ya beta-alanine irimo dose ya 5.000 mg izagufasha gukora reps nyinshi no kubaka imitsi myinshi. Kandi, nk'uko abakiriya babivuga, iyi nyongeramusaruro itangira gukora vuba.
Iyi beta alanine ikomoka kuri Swolverine irimo 5000 mg ya CarnoSyn beta alanine, ishobora guteza imbere imitsi kuko beta alanine byagaragaye ko ifite inyungu nyinshi mu myitozo, harimo no kunoza imibereho myiza yo mu mutwe mu gihe cy'imyitozo ikomeye, ubushobozi bwo gutekereza no kwihanganira imitekerereze. (1) Kongera imbaraga zo mu mutwe bituma umubiri urenga imbibi z'ubwenge twishyiriraho no gukora imyitozo ku buryo bukomeye, ibi bikaba byafasha mu kunoza imitsi. Ubundi bushakashatsi bwagaragaje ko beta-alanine irushaho kunoza imikorere y'imyitozo kandi ishobora gutuma habaho kurenza urugero no guhinduka kw'imbaraga. (8)
Igitandukanya iyi beta alanine ni uko mu by’ukuri ari CarnoSyn beta alanine, ikintu cyihariye kandi kikaba ari cyo kintu cyonyine beta alanine cyemerwa na FDA nk’ikize iyo gikoreshejwe ku rugero rwagenwe. Ifite igiciro cya senti 0.91 kuri buri serivisi, CarnoSyn Beta Alanine ya Swolverine ni uruvange rudasembuye rushobora kongerwa ku kinyobwa icyo ari cyo cyose mbere yo gukora imyitozo ngororamubiri cyangwa hagati mu gihe cyo gukora imyitozo ngororamubiri kugira ngo wongere imbaraga.
Swolverine yakoze beta-alanine yoroshye kandi ikora neza, beta-alanine yonyine yemewe na FDA. Ubu buryo bworoshye ariko bwiza ni bwiza ku bashaka kongera imbaraga mu mutwe no kongera imbaraga mu myitozo ngororamubiri kugira ngo bongere amahirwe yo kongera imitsi.
Iyi betaine anhydrous ntabwo irimo ibintu biryoshye byongewemo, amabara y’ubukorano, cyangwa ibindi bintu bibungabunga ubukorano. Buri gacupa gafite serivisi 330 kandi buri kimwe kigura munsi ya senti icumi.
Iyi nyongeramusaruro ya Clear Labs betaine irimo miligarama 1,500 za betaine kuri buri serivisi, ishobora kongera imbaraga zawe muri siporo.
TL Betaine Formula idafite amazi igizwe na betaine gusa. Ariko ku bashaka kunoza imyitozo ngororamubiri yabo, iki kintu ni ngombwa. Iyi nyongeramusaruro ishobora kunoza imiterere y'umubiri wawe, ingano y'imitsi, imikorere, n'imbaraga. (makumyabiri na gatatu)
Iyi nyongeramusaruro ntiryoshye kandi ntigomba gufatwa yonyine. Ariko ushobora kuyivanga n'izindi nyongeramusaruro cyangwa ibikoresho mbere yo gukora imyitozo ngororamubiri. Byongeye kandi, igiciro kirahagije, aho buri serivisi igurishwa munsi ya senti icumi. Serivisi 330 kuri buri barufe, zihagije ku kubika igihe kirekire.
Aside amine zo mu muyoboro w'amashami zifite inyungu zimwe na zimwe: Zishobora kugufasha gukira vuba ububabare bw'imitsi butinze (DOMS), kandi dose ikomeye ya 4.500 mg BCAA ivanze na Onnit's Power Blend™ ishobora kuba ari byo ukeneye ku burebure bw'imitsi yawe. (10)
Iyi formula yagenewe kunoza imikorere no gukira, irimo uruvange rutatu rukomeye, rumwe muri zo rukaba rwibanda cyane kuri BCAA. BCAA Blend ikubiyemo uruvange rwa 4.500 mg rwa BCAA, glutamine na beta-alanine, rushobora gufasha kunoza imikorere muri siporo, ndetse no gukira no kwihangana mu gihe cy'imyitozo ngororamubiri ndende. (10) (11)
Nubwo ushobora kunywa iyi nyongeramusaruro mbere cyangwa nyuma y’imyitozo ngororamubiri, abantu benshi bishimiye kuyinywa nyuma y’imyitozo ngororamubiri kuko nta bintu bitera imbaraga birimo. Umwe mu baguzi yanditse ati: “Nahisemo iyi nyongeramusaruro kubera ko nifuzaga ikintu kitagira kafeyine kugira ngo umuntu anywe amazi kandi arusheho kongera imbaraga.” “Numvise meze neza umunsi umwe nyuma y’imyitozo.”
Ikintu cy'ingenzi kiri muri urwo ruvange rw'inkunga ni resveratrol, ishobora no kugufasha mu gihe cy'imyitozo ngororamubiri ikomeye kandi igakora nk'umuti urwanya antioxidant. Uru ruvange rw'ingufu rurimo aside D-aspartique, extract long jack, na nettle, byose bishobora kongera urugero rwa testosterone no guteza imbere imitsi. (makumyabiri na rimwe)
Onnit Total Strength + Performance irimo dose igaragara ya aside amine za branched chain, glutamine na beta-alanine, bishobora gufasha kugabanya umunaniro w'imitsi mu gihe cy'imyitozo ngororamubiri. (10) Byongeye kandi, bizagufasha gukira vuba nyuma y'imyitozo ngororamubiri ikomeye. Izindi mvange zitanga ubufasha bwa testosterone na antioxydants kugira ngo byuzuze umusaruro.
Iyi poroteyine y'ibimera ikorwa mu bimera bikomoka ku mashaza, poroteyine ya hemp, poroteyine y'imbuto z'ibihwagari, sasha inchi na quinoa. Nanone ifite ibinure bike na karubohidrati, aho ifite garama 0.5 na garama 7 gusa.