Re kenyelletsa lihlahisoa tseo re nahanang hore li tla ba molemo ho babali ba rona. Haeba u reka ka likhokahano leqepheng lena, re ka fumana khomishene e nyane. Mona ke ts'ebetso ea rona

Kakaretso ea Lisebelisoa tse Molemohali tsa Pele ho Koetliso bakeng sa Basali

• Molemo ka ho Fetisisa Kakaretso:
• Kafeine e Molemo ka ho Fetisisa:
• E loketse koetliso ea matla:
• Tatso e ntle ka ho fetisisa:
• Molemo ka ho fetisisa bakeng sa batho ba nang le caffeine:
• Molemo ka ho fetisisa ntle le caffeine:

Li-supplement pele ho boikoetliso li se li atile haholo har'a basali ba batlang ho potlakisa mekhoa ea bona ea boikoetliso.

Ho itšetlehile ka lisebelisoa tsa bona, li ka thusa ho haha ​​​​mesifa e boima, ho ntlafatsa boikoetliso le ho hlaphoheloa, esita le ho eketsa litšenyehelo tsa matla ho batho ba baholo ba phelang hantle (, ).

Seo se boletse, ha se lihlahisoa tsohle tse entsoeng li lekana.

Re batlisisitse li-pre-workout tse ntle ka ho fetisisa ho latela lintlha tse latelang:

• Boleng ba metsoako. Lisebelisoa tsa pele ho boikoetliso li entsoe ka lisebelisoa tsa boleng bo holimo, tse tšehelitsoeng ke lipatlisiso.
• Teko ea motho oa boraro. Lisebelisoa tsa pele ho boikoetliso li lekoa ho hloeka le ho nepahala ke mekhatlo ea batho ba bang.
• Maikutlo a basebelisi. Lisebelisoa tsa pele ho boikoetliso li na le maikutlo a matle haholo a bareki.

Mona ke li-supplement tse 6 tse ntle ka ho fetisisa tsa pele ho boikoetliso bakeng sa basali ka 2021.

Bala hape: lebese: E fapane joang le lebese le tloaelehileng?

Lisebelisoa tsa Tlatsetso ea Pele ho Koetliso

Ha u batla tlatsetso pele ho boikoetliso, basali ba lokela ho nahana ka metsoako e itseng, haholo-holo ka caffeine.

Le hoja ho bontšitsoe ho ntlafatsa matla le lipapali tsa liatleletiki, batho ba bang ba ka 'na ba e-ba le maikutlo a mangata ho liphello tse susumetsang tsa caffeine (, , ).

Sejo se seng se tloaelehileng ke amino acid, eo lipatlisiso li bonts'ang hore e ka thibela ho bokellana ha asiti meleng ea mesifa, ho lumella mesifa ea hau hore e sebetse ka thata (, ).

Leha ho le joalo, ntho e le 'ngoe eo u lokelang ho e ela hloko ke hore beta-alanine e ka baka maikutlo a se nang kotsi ao batho ba bang ba sa a rateng.

L-citrulline ke e 'ngoe ea amino acid eo u lokelang ho e batla, kaha e bontšitsoe ho susumetsa tlhahiso ea nitric oxide, e ntlafatsang phallo ea mali ho ea mesifa. Ka lebaka leo, mesifa ea hau e khona ho fumana oksijene le limatlafatsi tse ngata, ho khothalletsa ts'ebetso ea mesifa le kgolo (, ).

U ka boela ua kopana le L-arginine, e 'ngoe ea amino acid e atisang ho fumanoa ha u ikoetlisa pele, ebang u le mong kapa ka L-citrulline.

Le hoja liphuputso tse ling li bontša hore li susumetsa tlhahiso ea nitric oxide, L-arginine ha e e-s'o bontšoe hore e ruisa tšebetso ea boikoetliso hobane e robehile pele e fihla maling (, , ).

Haeba matla a ntseng a eketseha e le ntho e tlang pele bophelong ba hau, batla tlatsetso ea pele ho boikoetliso e kenyelletsang.

Creatine ke e 'ngoe ea li-supplement tse ithutoang ka ho fetisisa indastering ea boikoetliso' me e bontšitsoe ho ntlafatsa matla a mesifa le ts'ebetso ea ho phahamisa boima ().

Ho bohlokoa hape ho hlokomela hore leha bongata ba li-supplement tsena tsa pele ho boikoetliso li lebisitsoe ho basali, lihlahisoa tsena ha lia etsoa ho khotsofatsa litlhoko tsa phepo e khethehileng.

Ka lebaka leo, li-supplement tse lethathamong lena li ka natefeloa ke batho bohle ba baholo ba phetseng hantle, ho sa tsotelehe bong.

Na o hloka tlatsetso ea pele ho boikoetliso?

Karabo e khutšoanyane - che. Ke hobane u ka fumana limatlafatsi tsohle tseo u li hlokang ho tšehetsa boikoetliso ba hau ho tsoa lijong tsa hau feela.

Ho phaella moo, ke habohlokoa ho hopola hore li-supplement tsena ha lia rereloa ho nka sebaka sa lijo tse phetseng hantle, tse leka-lekaneng.

Leha ho le joalo, haeba u batla boiketlo ba tlatsetso ea pele ho boikoetliso, etsa bonnete ba hore u khetha sehlahisoa se kileng sa etsoa tlhahlobo ea mokha oa boraro ho netefatsa boleng le bohloeki ba metsoako ea sona.

Ho feta moo, hopola hore le ha boikoetliso ba pele bo nkuoa bo bolokehile bakeng sa batho ba baholo ba phetseng hantle, re khothaletsa ho bua le setsebi sa tlhokomelo ea bophelo pele u qala li-supplement ().

Healthline's Picks of the Best Pre-Workout Supplements for Women

Molemo ka ho fetisisa kakaretso

Naked Energy

Price: $

Naked Energy ha se vegan feela, empa hape ha e na soya, lebese, li-preservatives le li-sweeteners tsa maiketsetso.

Ho feta moo, e 'nile ea lekoa ke motho oa boraro ke Eurofins Scientific, kahoo o ka tšepa boleng ba metsoako ea eona.

Ha re bua ka metsoako, Naked Energy e kenyelletsa 200 mg ea caffeine, e lekanang le likopi tse peli tsa 8-ounce (237 ml) tsa kofi.

E boetse e na le beta-alanine le creatine, e leng se etsang hore e be khetho e ntle haeba u batla ho ikoetlisa pele ho eketsa matla a hau le ho u thusa ho haha ​​​​mesifa.

Leha ho le joalo, e kenyelletsa L-arginine ho e-na le , kahoo mohlomong u ke ke ua rua molemo ho ntlafatso ea phallo ea mali.

Haeba mofuta o sa thabiseng e le oa tlhaho haholo bakeng sa tatso ea hau, tlatsetso ena e fumaneha hape ka tatso ea litholoana tse monate ka tsoekere e hloekileng ea 'moba le litatso tsa tlhaho.

Bareki ba bangata ba lumela hore tatso ha se eona e ntle ka ho fetisisa, empa e bonolo, metsoako ea tlhaho le katleho ho feta ho e etsa.

Molemo ka ho fetisisa Caffeinated

Legion Pulse Pre-Workout

Price: $$$

Haeba u motho ea noang caffeine ea khale, boikoetliso bona ba pele ba ho ikoetlisa bo ka u fa matla ao u a batlang. Seo se boletse, haeba caffeine e se ntho ea hau, tatso e le 'ngoe ho tse 1 (apole e tala) ha e na caffeine.

Haeba u khetha tatso ea caffeine, scoop e 'ngoe le e' ngoe (2 grams) e sebeletsang e na le 24,2 mg ea caffeine.

Hopola hore senoelo sa 237-ounce (8 ml) se na le hoo e ka bang 95 mg ea caffeine, kahoo ha se mohopolo o mobe ho leka halofo ea ho sebeletsa pele ho lekanya mamello ea hau pele u qoela ka ho feletseng.

Lethathamo le setseng la metsoako le etsa hore tlatsetso ena ea pele ho boikoetliso e be e loketseng bakeng sa koetliso ea matla le mamello.

Ho phaella ho beta-alanine le L-citrulline, metsoako e kenyelletsa, e ka thusang ho fokotsa matla a utloahalang ho tsoa ho tekanyo e phahameng joalo ea caffeine ().

Qetellong, u ka kholiseha hore u fumana se leiboleng, hobane sehlahisoa sena ke sa motho oa boraro se netefalitsoeng ke Labdoor.

Reka hona joale ho Amazon

E loketse bakeng sa koetliso ea matla

Optimum Nutrition Gold Standard Pre-Workout

Price: $

Ka ligrama tse 3 tsa creatine ka scoop (ligrama tse 10), Optimum Nutrition Gold Standard Pre-Workout e nepahetse haeba u batla ho aha matla sebakeng sa boikoetliso.

E 'ngoe ea litšebeletso e boetse e kenyelletsa beta-alanine le 175 mg ea caffeine ho thusa mesifa ea hau ho sebetsa ka thata le ho loantša mokhathala.

Optimum Nutrition Pre-Workout e netefalitsoe ke Informed Choice - mokhatlo oa boraro oa tlhahlobo o hlahlobang lihlahisoa ka ho khetheha bakeng sa litšila le boteng ba lintho tse thibetsoeng lipapaling.

Hoa lokela ho hlokomeloa hore tlatsetso e kenyelletsa motsoako oa mong'a ntlo o bitsoang AstraGin, o kenyelletsang Panax notoginseng ntša le.

AstraGin e nkoa e bolokehile bakeng sa batho ba baholo ba phetseng hantle, 'me ho nahanoa hore e khothalletsa ho monngoa ha limatlafatsi' meleng le ho eketsa matla a matla. Leha ho le joalo, hajoale ha ho na lithuto ho batho ho netefatsa litlamorao tsena ().

Reka hona joale ho Amazon

Tatso e ntle ka ho fetisisa

Boikoetliso ba pele ba Alani Nude

Price: $$

Ka litlolo tse 10 tse ikhethang tseo u ka khethang ho tsona, joalo ka Rainbow Candy, Carnival Candy Grape, le Hawaiian Shaved Ice, ho bonolo ho bona hore na hobaneng boikoetliso bona ba pele ho boikoetliso bo ratoa haholo ke balateli.

Alani Nu ha e monate feela, empa motsoako oa eona o bonolo ebile o sebetsa.

Khaba e 'ngoe le e' ngoe (ligrama tse 9,9) e fana ka 200 mg ea caffeine, 200 mg ea L-theanine, ligrama tse 6 tsa L-citrulline, le ligrama tse 1,6 tsa beta-alanine ho matlafatsa matla, ho nolofatsa li-jitters tse amanang le caffeine, ho ntlafatsa phallo ea mali le ho loantša mokhathala oa mesifa. .

Ho phaella moo, sena sa pele ho boikoetliso se kenyelletsa, se ka thusang ho ntlafatsa ts'ebetso ka ho eketsa adrenaline le dopamine - li-neurotransmitters tse peli tse nkoang li le molemo nakong ea boikoetliso, haholo-holo ha ho chesa kapa maemo a mabe, le hoja lipatlisiso kapa li tsoakane (, , , , ).

Lihlahisoa tsa Alani Nu li entsoe fekthering ea Good Manufacturing Practice (GMP), 'me phofo ea pele ho boikoetliso e na le litlhahlobo tse fetang 7 tse ntle haholo inthaneteng, mme bareki ba hlokomela tatso ea eona e ntle le phello e matlafatsang.

Reka hona joale ho Amazon

E loketse batho ba nang le caffeine

Ora Organic Renewable Energy Pre-Workout Powder

Price: $$$

Haeba ho lla ha beta-alanine le litekanyetso tse phahameng tsa caffeine e se ntho ea hau, ho ikoetlisa pele ho Ora Organic ke khetho e molemo.

Ntle le ho hloka beta-alanine, 1 scoop (10 gram) e sebeletsang e na le 90 mg feela ea caffeine, e lekanang le kopi e le 'ngoe (1 ml) ea kofi.

Sejo se seng seo u tla se bona sehlahisoa sena ke lero, le ka eketsang tlhahiso ea nitric oxide le phallo ea mali ho mesifa ea hau, le hoja lipatlisiso li kopane (, , ).

Qetellong, boikoetliso bona ba pele bo kenyelletsa lintho tse sebelisoang meriana ea litlama ho thusa ho loantša khatello ea kelello. Ha ho tluoa tabeng ea ho ikoetlisa, li-adaptogens li ka thusa ho loantša mokhathala le ho ntlafatsa ts'ebetso ea kelello ().

Lihlahisoa tsohle tsa Ora Organic ke tsa batho ba boraro tse lekiloeng ke mekhatlo e fapaneng, ho kenyeletsoa Eurofins le JK BioScience Analytical Laboratories, 'me li na le Setifikeiti sa Tlhahlobo (COA) se fumanehang bakeng sa bareki ho bona sephetho sa liteko.

Ho ipapisitsoe le litlhahlobo, bareki ba rata ts'ebetso ea tlhahlobo ea k'hamphani le ts'ebeliso ea lisebelisoa tsa boleng bo holimo. Leha ho le joalo, ba bangata ba hlokomela hore tatso eo ha e ntle haholo.

Molemo ka ho fetisisa ntle le caffeine

Transparent Labs No-Stim Pre-Workout

Price: $$$

Transparent Labs Stim-Free ke ea ba batlang ho qoba lintho tse susumetsang ka botlalo.

Tlatsetso ena ea pele ho boikoetliso e 'nile ea lekoa ke motho oa boraro' me e fana ka lisebelisoa tse sebetsang ho matlafatsa boikoetliso ba hau, ntle le k'hafeine.

Lethathamong la metsoako, u tla fumana L-citrulline bakeng sa phallo e ntle ea mali ho mesifa ea hau nakong ea boikoetliso, hammoho le beta-alanine.

Hopola hore le hoja sehlahisoa sena se se na matla a ho susumetsa ka ho feletseng, beta-alanine e ka baka maikutlo a se nang kotsi.

Sehlahisoa sena se boetse se na le lisebelisoa tse 'maloa tse ikhethang, tse kenyeletsang, tse ka' nang tsa e-ba le thepa e khahlanong le ho ruruha ().

U tla boela u bone huperzine-A - e nkiloeng semeleng se tsejoang ka hore ke boriba ba club ea China (Huperzia serrata). Ho nahanoa hore ntho ena e eketsa matla a kelello ea hau, leha hajoale ho se na bopaki bo tobileng ba boikoetliso bo tšehetsang sena ().

le tsona li bonts'itsoe leiboleng. Li-BCAA li bontšitsoe ho eketsa kholo ea mesifa le ho fokotsa bohloko ba mesifa (,,,,).

Leha ho le joalo, kaha li fumaneha mehloling e meng ea lijo tsa protheine, e kanna eaba u se u ntse u sebelisa li-BCAA tse lekaneng letsatsi lohle.

Mokhoa oa ho khetha

e ka thusa ho eketsa matla a hau le ho ntlafatsa ts'ebetso ea hau ea liatleletiki.

Leha ho le joalo, ha se li-supplement tsohle tse entsoeng ka ho lekana.

Ha u khetha boikoetliso ba pele, etsa bonnete ba hore u nahana ka lipakane tsa hau tsa ho ikoetlisa 'me u bale lenane la motsoako ka hloko.

Li-supplement tse ling li boetse li na le metsoako ea thepa, li-sweeteners tsa maiketsetso, le li-additives tse ling, kahoo etsa bonnete ba hore u li hlahloba haeba u ka rata ho li qoba.

Ntle le ho batla lihlahisoa tse nang le lisebelisoa tse itseng kapa tse se nang tsona, u tla batla ho nahana ka tatso ea tlatsetso.

, batla li-supplement tse kileng tsa lekoa 'me u ele hloko tse nang le metsoako ea thepa, haholo-holo haeba u ela hloko metsoako efe kapa efe.

Ho feta moo, li-supplement tse ling tsa pele ho boikoetliso li na le li-allergen, kahoo etsa bonnete ba hore u sheba leibole ea motsoako haeba u na le allergy.

Hobane lisebelisoa tse ling ha li khothalletsoe haeba u noa meriana e itseng kapa u anyesa, ke habohlokoa hore u buisane le setsebi sa tlhokomelo ea bophelo pele u leka lisebelisoa tse ncha.

Qetellong, kaha li-stimulants li ama motho e mong le e mong ka tsela e fapaneng, re khothaletsa ho qala tlatsetso efe kapa efe ea caffeine pele ho boikoetliso ka tekanyo e tlase ho lekanya mamello ea hau.

Ntlha ea bohlokoa

Ho itšetlehile ka metsoako, tlatsetso ea pele ho boikoetliso e ka fana ka lipakane tsa hau tsa ho ikoetlisa ka ho eketsa matla a hao le ho ntlafatsa ts'ebetso ea mesifa le ho hlaphoheloa.

Leha ho le joalo, hobane ho na le mefuta e mengata e fapaneng ea litlatsetso tsa pele ho boikoetliso 'marakeng, ho bohlokoa ho etsa lipatlisiso tsa hau ho fumana sehlahisoa se bolokehileng le se sebetsang se fihlelang litlhoko tsa hau tsa ho ikoetlisa.

Ka kakaretso, batla lihlahisoa tse kileng tsa lekoa ke motho oa boraro 'me li na le metsoako e kang L-citrulline, creatine, beta-alanine le caffeine, ho itšetlehile ka mamello le khetho ea hau.

Habohlokoa le ho feta, ikopanye le setsebi sa tlhokomelo ea bophelo pele u eketsa tlatsetso ea pele ho boikoetliso kemisong ea hau ea boikoetliso.