Maqhubu a Run Run LONG RUN RECOVERY Nutritution Shake

Tart Cherry

Boithuto ba ho khetholla katleho ea lero la lero la tart ho thusa ho hlaphoheloa le ho fokotsa ho senyeha ha mesifa, ho ruruha le khatello ea maikutlo.

fihlela qeto ena: Tart Cherry e thusa ho hlaphoheloa kamora ho ikoetlisa ka thata ka ho eketsa matla a ho loants'etsang oxidative, ho fokotsa ho ruruha le lipid peroxidation, le ho khothaletsa ho hlaphoheloa hoa tšebetso ea mesifa.

Phuputso ea ho lekola litlamorao tsa tart cherry ha e bapisoa le placebo ho bohloko har'a limathi peisong e telele ea li-relay.

fihlela qeto ena: Tsamaiso ea lero la tart cherry e fokotse matšoao a bohloko ba mesifa bo matlafatsang ho ba mathang ketsahalo e matla ea mamello.

Boithuto ba ho etsa lipatlisiso ka litlamorao tsa tlatsetso le tart Cher ho matšoao a ho hlaphoheloa kamora ho ikoetlisa ka nako e telele tlasa maemo a tloaelo a ho ja.

fihlela qeto ena: Ho theoha ha monokotšoai, 20-m sprint le "isometric" e kholo ea boithaopo bo bontšitse ho hlaphoheloa ka potlako le tart cherry, ho fana ka maikutlo a hore tart cherry e ka potlakisa ho hlaphoheloa kamora ho ikoetlisa nako le nako.

Ashwagandha (Withania somnifera)

Phuputso ea ho hlahloba litlamorao tsa ashwagandha motso tlosoa ts'ebeliso ea boima ba mesifa le matla ho bahlankana ba phetseng hantle ba koetliselitsoeng ho hanyetsa.

fihlela qeto ena: Ha ho bapisoa le placebo, lihlooho tse amohelang ashwagandha li bile le phokotso e kholo ea ts'enyo ea ts'ebetso ea mesifa e kontšitsoeng ke ho tsitsa ha serum creatine kinase.

Boithuto ba ho hlahloba tšusumetso ea Sensoril® (ashwagandha) tlatsetso hodima lithupelo tsa koetliso ea matla.

Qeto: Bafo ba tlatselletsang ka ashwagandha ba bontšitse ntlafatso e kholo lithutong tse bonoang tsa pholoso, athe ha ho phetoho e joalo e boneng sehlopheng sa placebo. Liphetoho tsena li tsamaisana le mosebetsi o fetileng, o bonts'a hore ashwagandha e ka thusa ho ntlafatsa ho opeloa, khatello ea maikutlo le matšoenyeho.

Phuputso e lebelletsoeng, e foufetseng habeli, e hlophisitsoeng ka mokhoa o hlophisehileng hantle, e laoloang sebaka ho lekola katleho ea motsoako oa Ashwagandha ho matlafatsa mamello ea pelo le ho ntlafatsa bophelo bo botle (QOL) ho batho ba baholo ba 50 ba batona ba baatlelete ba batona / ba basali.

fihlela qeto ena: Tlhahiso ea motsoako oa Ashwagandha e ntlafatsa mamello ea pelo le ho ntlafatsa QOL ho baatlelete ba phetseng hantle.

L-Glutamine

Phuputso ea ho lekola litlamorao tsa tlatsetso ea glutamine ea matsatsi a 7 ka khatello ea maikutlo ea oxidative le tšenyo ea mesifa.

fihlela qeto ena: Tlatsetso ea L-Glutamine e fokotsa khatello ea oxidative le matšoao a senya mesifa.

Phuputso ea ho hlahloba litlamorao tsa tlatsetso ea L-glutamine ho matla a mesifa ea quadriceps le litekanyetso tsa soreness ka mor'a boikoetliso ba eccentric.

fihlela qeto ena: Tlatsetso ea L-glutamine e lebisitse ho ntlafatseng ha torque ka potlako le ho fokotseha ha mesifa ea mesifa kamora ho ikoetlisa ka tsela e hlakileng..

Tlhahlobo ea thepa ea mantlha e khahlanong le mokhathala ea glutamine le litlamorao tsa tlatsetso ena ea amino acid.

fihlela qeto ena: Tlatsetso ea Glutamine e eketsa syntheshene ea mesifa, e fokotsa ho bokellana ha ammonia, 'me e fumana matšoao a ho senya mesifa, haholo bakeng sa baatlelete ba ikoetlisang ka thata le ka nako e telele.

L-Theanine

Phuputso ea ho sekaseka karabelo ea likarolo tse khethiloeng tsa sesole sa 'mele molemong oa ho ikoetlisa haholo, le ho netefatsa hore na karabelo ena e ka fetoloa ka tlatsetso le L-Theanine.

fihlela qeto ena: Tlatsetso le L- Theanine e bonahala e fana ka phello e molemo molekong o senyehileng oa Th1 / Th2 ho baatlelete ba phahameng.

Patlisiso ea ho bona hore na ho kenella ho matla ha tlatsetso e nang le caffeine, theanine le tyrosine ho ntlafatsa ts'ebetso ea kelello le 'mele ho baatlelete.

fihlela qeto ena: Liphetho li bontša hore ho kopantsoe ha tekanyetso e tlase ea caffeine le theanine le tyrosine ho ka ntlafatsa ho tsamaea ha baatlelete ho potoloha le ho ikoetlisa ka matla ntle le ho fetola maemo a kelello a supang.

Boithuto ba ho fumana hore na cystine / theanine e na le phello e matlafatsang ea mmele ho baatlelete.

Qeto: Ho kenella ha CT ho kentse letsoho ho hatella phetoho ea karabelo ea ho ruruha, ho thibela ho fokotseha hoa ts'ebetso ea boits'ireletso ba mmele, le ho thibela tšoaetso le matšoao a fokotsehileng ha a tšoaelitsoe a amanang le boikoetliso bo matla ba mmele.

Alpha GPC

Boithuto ba ho etsa lipatlisiso tsa likarabo tse matla tsa 'mele mabapi le tšebeliso e le' ngoe ea GPC.

fihlela qeto ena: Tekanyetso e le 'ngoe ea GPC e eketsa secretion ea li-hormone le kholo ea hepatic oxidation, ka keketseho e ts'oanang le ea maemo a choline, ho batho ba baholo ba banyenyane.

Liprotheine le lik'habohaedreite

Mokhatlo oa Machaba oa Nutrition Sports e fana ka tlhaiso-leseling e bohlokoa mabapi le nako ea limatlafatsi tse ngata mabapi le bophelo bo botle, ho ikoetlisa batho ba baholo le batho ba koetlisitsoeng hantle haholo mabapi le ho ikoetlisa le ho etsa 'mele.

fihlela qeto ena: Boikoetliso ba kamora 'mele (kamora metsotso e 30) ts'ebeliso ea lik'habohaedreite ka litekanyetso tse phahameng li bontšitsoe ho ts'oaroa ha mesifa glycogen, ha e ntse e eketsa protheine ho carbohydrate ho hlahisa protheine ea 3 - 4 ho ea ho 1 e ka ntlafatsa tsoelopele ea glycogen. Ho kenella ka morao ho koetliso ea li-amino acid, haholo-holo li-amino acid, ho bontšoa ho khothaletsa keketseho e matla sebopeho sa protheine ea mesifa.

Lijo tse nang le lik'habohaedreite le protheine e fana ka likarolo tse hlokahalang bakeng sa ho ntlafatsa bocha ba glycogen le ho nchafatsa liprotheine tsa mesifa ea marapo, ka ho latellana, bobeli ba tsona e ka ba tsa bohlokoa ho khutlisa ts'ebetso ea mesifa le ts'ebetso.

fihlela qeto ena: Baatlelete ba mamellehang ba ikemiselitseng ho ntlafatsa boikoetliso ba ho ikoetlisa ka morao ho boloka kapa ho ntlafatsa ts'ebetso ea boikoetliso bo latelang ba lokela ho shebana le leano la phepo e bonts'ang ho kenella ka bongata liphoofolong le protheine.

Phuputso ea ho fumana palo e lekantsoeng ea protheine e hlokoang le ho khothaletsoa ho ja liprotheine ho baatlelete ba mamello nakong ea koetliso e 3 e laoloang ke matsatsi a XNUMX e sebelisang sesupo sa mokhoa oa oxidation.

Qeto: REsitions e bontša hore tlhoko ea metabolite ea protheine ho batho ba baholo ba koetlisitsoeng ka mamello ka letsatsi le phahameng la koetliso e kholo.

Lekala la Chain Amino Acids (BCAA) le Lekala

Phuputso ea ho hlahloba litlamorao tsa tlatsetso ea li-branched-chain amino acid (BCAA) ho matšoao a serum a ho senyeha ha mesifa kamora ho ikoetlisa nako e telele.

fihlela qeto ena: Liphetho li bontša hore BCAA ea tlatsetso e fokotsehile ho teba ha serum ea intramuscular enzymes CK le LDH kamora ho ikoetlisa nako e telele. Tlhahlobo ena e fana ka maikutlo a hore tlatsetso ea BCAA e ka fokotsa tšenyo ea mesifa e amanang le boikoetliso.

Li-amino acid le ka nepo, li-amino acid tse hlatsoitsoeng hantle (BCAAs), hangata li jeoa e le phepo e nepahetseng ke baatlelete ba bangata le batho ba kenyelletsang mesebetsing ea 'mele e tloaelehileng le e itekanetseng ho sa tsotelehe boemo ba bona ba boikoetliso. Li-BCAAs li bonts'itsoe ho eketsa boima ba mesifa hape li bile le ts'ehetso phokotsong ea liphetoho tsa sebopeho le metabolic tse amanang le tšenyo ea boikoetliso.

fihlela qeto e: Tlatsetso ea BCAAs e ka sebetsa hantle litlamorao tsa ho senyeha ha mesifa.