Abantu abaningi baphendukela ezithasiseleni ukuze bathole okuningi ekuzivocavoceni kwabo, okungasiza ekwandiseni amandla akho ejimini ukuze uthole amandla ngokushesha futhi wakhe imisipha eyengeziwe. Yiqiniso, le nqubo ilula kakhulu. Kunezici eziningi ezifaka isandla ekwakheni imisipha, kodwa ukwengeza izithasisele emsebenzini wakho onzima (nokudla okunempilo) kungaba yinzuzo.
Ngemva kokuhlola izithasiselo eziningi, sihlola ukuthi zisekela kanjani ukukhula kwemisipha, futhi sizihlole thina, ithimba lethu lochwepheshe beBarbend kanye nabahloli likhethe imikhiqizo engcono kakhulu. Kungakhathaliseki ukuthi ufuna ukwenza ngcono umsebenzi wakho onzima ejimini, uthuthukise ukujikeleza kwegazi lakho ukuze uthuthukise ukusebenza kwakho kokuphakamisa izinsimbi, noma ukwandisa ukukhuthazela kwengqondo, lezi zithasiselo zenzelwe ukukusiza ufinyelele ukukhula okukhulu kwemisipha. Nasi isifinyezo sezithasiselo zokukhula kwemisipha ezinhle kakhulu ezingase zingekho ekudleni kwakho kwansuku zonke.
Joyina uNick English njengoba ebuyekeza ukukhetha kwethu kwezithako zokwakha imisipha ezinhle kakhulu ezifika emakethe ngo-2023.
Kunezinto eziningi okufanele uzicabangele lapho ukhetha isithasiselo esizofanelana kangcono nemigomo yakho yokukhula kwemisipha. Sibheke izici ezine ezibalulekile—uhlobo lwesithasiselo, intengo, ucwaningo, kanye nomthamo—ukuqinisekisa ukuthi lolu hlu luhlangabezana nezidingo zakho. Ngemva kokubukeza ukudla okungu-12 okungcono kakhulu kokukhula kwemisipha, sikhethe okungcono kakhulu.
Besifuna ukuhlanganisa uhlu oluzokwanelisa izidingo zalabo abazama ukukhuthaza ukukhula kwemisipha, kodwa kunezinto eziningi okufanele zicatshangelwe. Okokuqala, besifuna ukuqinisekisa ukuthi kunezinketho zokwengeza ngaphambi, phakathi nangemuva kokuzivocavoca ukuze bonke abathengi bakwazi ukuthola umkhiqizo ofanela uhlelo lwabo lokwengeza. Sibheka imigomo ehlukahlukene njengokugxila kwengqondo, ukululama, ukugeleza kwegazi kanye nokukhula kwemisipha. Sivivinye kokubili izithako zomuntu ngamunye ezikusiza ukufeza imigomo ethile, kanye nenhlanganisela enkulu engafaka izithako ezahlukahlukene zokukusiza ukwakha imisipha.
Sicabange nokuthi lolu hlu luzokhanga abantu abaningi. Sichithe isikhathi esiningi sicabanga ngabathandi bokuzivocavoca, abasubathi, abakhi bomzimba, kanye nabantu abasaqala ukuphakamisa izinsimbi ukuqinisekisa ukuthi kukhona okuthile kwawo wonke umuntu kulolu hlu.
Kuye ngohlobo lwesengezo olukhethayo, amanani azohluka. Ngokuvamile, imikhiqizo enezithako eziningi ibiza kakhulu, kuyilapho imikhiqizo enezithako eyodwa ishibhile. Siyaqonda ukuthi akuwona wonke umuntu onesabelomali esifanayo, yingakho sifake amanani ahlukahlukene kulolu hlu. Kodwa ungakhathazeki, sicabanga ukuthi ngisho nentengo ephezulu kakhulu esiyifakile kulolu hlu iyakufanelekela.
Ucwaningo luyisici esibalulekile lapho ukhetha isithasiselo esingcono kakhulu. Sikholelwa ukuthi izimangalo ezicwaningwe kahle neziqinisekisiwe zifanelwe indawo ephezulu ohlwini lwethu. Zonke izithasiselo, isithako kanye nesimangalo kule mikhiqizo kusekelwa ucwaningo kanye nezifundo ezivela eqenjini lethu lochwepheshe beBarBend. Sikholelwa ekuthembekeni kwemikhiqizo yethu futhi sifuna ukuqinisekisa ukuthi ucwaningo luhambisana nazo zonke izimangalo ezenziwe mayelana nalezi zithasiselo.
Sizinike isikhathi sokucwaninga ngemikhiqizo ehlukene esigabeni ngasinye futhi sakhetha ngokucophelela leyo esicabanga ukuthi ingase ikhuthaze ukukhula kwemisipha. Kungakhathaliseki ukuthi umkhiqizo okhuthaza ukululama okusheshayo futhi ozokusiza ukuthi ubuyele ekusebenzeni okuphezulu ejimini ngokushesha, noma isithasiselo esisiza umzimba wakho ukuthi usebenzise ama-carbohydrate njengophethiloli esikhundleni sokuphula izicubu zemisipha, sixoxe ngayo yonke ngokuningiliziwe.
Ucwaningo luyingxenye ebalulekile yenqubo yethu yokwenza izinqumo, kodwa luhambisana nokuhlolwa komuntu siqu. Uma umkhiqizo umnandi kakhulu noma ungancibiliki kahle, ungase ungafaneleki imali. Kodwa ungazi kanjani uze uzame? Ngakho-ke, ukuze sigcine isikhwama sakho semali sijabule, sihlole imikhiqizo eminingi futhi sayisebenzisa ngemithamo enqunyiwe. Ngokuzama namaphutha, sinciphise imikhiqizo esiyithanda kakhulu futhi esicabanga ukuthi izokhanga abantu abaningi.
Sikholelwa emikhiqizweni esiyisekelayo futhi sizinika isikhathi sokuthola umthamo ofanele wesengezo ngasinye. Sizama ukufanisa umthamo wezokwelapha wesithako ngasinye ukuze sisebenze kahle ngangokunokwenzeka. Njengoba kuphawuliwe kwezinye izinhlanganisela, ukuxubana okuzimele nakho kuyindlela evamile yokwengeza izithako ezisengezweni.
Uma isithasiselo sinengxube eyingqayizivele, sihlala siphawula lokhu ngoba kusho ukuthi inani eliqondile lesithako ngasinye esixubeni ngeke lidalulwe. Uma sikhetha ingxube eyingqayizivele, kungenxa yokuthi siyakwazisa ubuqotho bohlu lwezithako kanye nezithasiselo, hhayi nje umthamo.
Izithako zangaphambi kokuzivocavoca zingaba yisikhali sakho esiyimfihlo sokulawula ukusebenza kwakho ngaphambi kokuthi ufike ngisho nasebharini—zingakusiza ukuthi uhlale ugxile, zikunike amandla, futhi zikhuthaze ipompo ethembekile. Le sethi iqukethe inani elikhulu lezithako ezingaba khona zokwakha imisipha, njenge-beta-alanine ne-citrulline, kanye nenani elilinganiselwe lezinye izithako. Yingakho ithimba lethu kudingeka lenze lokhu kuqala ngaphambi kokuzivocavoca.
I-BULK iwumkhiqizo wangaphambi kokuzivocavoca oqukethe izithako ezisebenzayo ezingu-13, kanye namavithamini e-B amandla nama-electrolyte okuthola amanzi emzimbeni. Esinye sezithako ezibalulekile umthamo we-beta-alanine ongu-4,000 mg, ongasiza ekuthuthukiseni ukukhuthazela kwemisipha nokukhathala kancane, okukuvumela ukuthi uhlale ejimini isikhathi eside. (1) Uzothola nezithako ezingase zisekele ukugeleza kwegazi, njenge-citrulline (8,000 mg) kanye ne-betaine (2,500 mg). Ukuthatha umthamo nge-citrulline kungakusiza ukuthi ululame ngokushesha futhi kunciphise ubuhlungu ngemva kokuzivocavoca ukuze ukwazi ukubuyela ejimini ngokushesha. (2)
Uma usejimini, cishe ufuna ukugxila nokugxila amandla akho ekwakheni imisipha. I-BULK iqukethe no-300 mg we-alpha-GPC, u-200 mg we-theanine, kanye no-1,300 mg we-taurine, okunamandla okukhulisa ukugxilisa ingqondo kwakho, into abahloli bethu abayiqaphele ngokuqinisekile. Ekugcineni, bayithandile ama-milligram angu-180 e-caffeine, abathi ayanele ukubagcina begxile kodwa anganele ukubenza bazizwe bekhathele ngemva kokuzivocavoca kwabo. Ababuyekezi abanelisekile bayavuma. “I-Transparent Labs iyona kuphela isengezo sangaphambi kokuzivocavoca engisisebenzisayo ngoba senza umsebenzi uqedwe futhi inikeza ipompo enkulu, amandla aqhubekayo, futhi akukho ukukhathala ngemva kokuzivocavoca,” kubhala omunye umthengi.
Lo mkhiqizo uza ngezinambitheka eziyisikhombisa ezahlukene zezithelo, njenge-strawberry kiwi, i-tropical punch, kanye ne-peach mango, kodwa abahloli bethu bathande kakhulu i-blueberry. “Kunzima ukuchaza ukuthi ama-blueberry anambitheka kanjani, kodwa yilokho anambitheka ngakho,” esho. “Akumnandi kakhulu, okuyinto enhle.”
I-Clear Labs Bulk igcwele izithako ezilinganiswe kahle zefomula yangaphambi kokuzilolonga eyenzelwe ukwakha imisipha. Ayigcini nje ngokuqukethe i-caffeine yamandla, kodwa futhi iqukethe nezinye izithako ezingathuthukisa ukugeleza kwegazi, ukuhlushwa, ukululama kanye nomswakama.
Njengoba inezinhlobo ezingu-8 ezahlukene kanye namagremu angu-28 e-whey protein avela ezinkomeni ezingenama-hormone, ezifuywa utshani, i-Clear Labs Whey Protein Isolate iyindlela enhle yokufeza imigomo yakho.
Ama-powder amaningi amaprotheni emakethe aqukethe ama-filler, ama-sweeteners okwenziwa, kanye nezithako ezingenzi lutho ukukusiza ukuthi ukhulise ukukhula kwemisipha. I-Transparent Labs idale i-whey isolate ebeka phambili amaprotheni futhi isuse udoti wokwenziwa.
I-Clear Labs Whey Protein Isolate Powder iqukethe amagremu angu-28 eprotheyini ngokuphakelwa ngakunye, okwenza ibe ngenye yezimpushana zamaprotheni eziphezulu kakhulu emakethe. Ngenxa yokuthi le mpushana iyi-whey isolate, inama-carbohydrate namafutha ambalwa kune-whey concentrate, ngakho uthola umthamo oqinile weprotheyini esezingeni eliphezulu cishe engenazo ezinye izithako. Ifomula ye-whey isebenzisa izinkomo ezidla utshani eziyi-100%, ezingenawo ama-hormone futhi ayinazo izithasiselo zokwenziwa, imibala yokudla, i-gluten noma izithasiselo.
Le mpuphu yamaprotheni inolunye lwezinambitheka ezinhle kakhulu futhi iza nezinambitheka ezimnandi eziyi-11, ezinye zazo ezingavamile kune-chocolate ne-vanilla evamile. Ngokwalokho esikubonile, abahloli bethu bayithandile kakhulu i-Cinnamon French Toast kanye ne-Oatmeal Chocolate Chip Cookies, kodwa uma ukhetha ukupheka noma ukubhaka ngempuphu yamaprotheni noma ukwengeza iphrotheni ekhofini lakho lasekuseni noma i-smoothie, kunezinketho ezingenambitheki. Eziningi zezibuyekezo ezingamakhulu zezinkanyezi ezinhlanu nazo ziyathanda ukuthi kulula kangakanani ukuxuba lo mkhiqizo, futhi umhloli wethu waze waphawula nokuthi ukuncibilika "akunankinga nhlobo."
Akuzona zonke izithako zamaprotheni ezidalwe zilingana, futhi lesi sithasiselo siyisengezo esihle kakhulu sokukhula kwemisipha ngenxa yokuqukethwe kwaso okuphezulu kwamaprotheni, izithako zemvelo, kanye nokunambitheka okumnandi okuyisishiyagalombili.
Impuphu ye-Swolverine's vegan POST ngemuva kokujima iqukethe amaprotheni e-pea, ama-carbohydrate, amanzi kakhukhunathi kanye nosawoti wolwandle waseHimalaya ukukusiza ukuthi ululame ngemva kokujima okunamandla.
Ukugcwalisa amandla ngemva kokujima kuyingxenye ebalulekile yenqubo yokululama, okukuvumela ukuthi ululame ngokushesha futhi wakhe kabusha imisipha yakho ngemva kokujima okunzima. Ngaphezu kwalokho, iphrotheni ye-pea kanye nama-electrolyte kule fomula kungasiza ekululameni nasekutholeni amanzi.
Isengezo esihle kakhulu sokukhula kwemisipha ngemva kokuzilolonga, le fomula ye-vegan iqukethe amagremu angu-8 e-pea protein isolate kanye nama-500 mg wamanzi kakhukhunathi ukukusiza ukuthi ululame futhi uvuseleleke ngemva kokuzilolonga okunzima. Ngaphezu kwalokho, ama-500 mg e-bromelain angasiza ekusheshiseni ukusebenza kwamaprotheni nama-carbohydrate ukuze umzimba wakho ukwazi ukuwasebenzisa ngokushesha ukwakha imisipha.
Ama-carbohydrate e-POST atholakala kakhulu ngesimo sezithelo ezifana ne-pomegranate, i-papaya kanye ne-pineapple. Ngaphezu kwezakhiwo ze-antioxidant kanye ne-anti-inflammatory zesithelo, i-papaya iqukethe i-enzyme i-papain, engasiza nasekugayweni kwamaprotheni.
Lesi sithako sangemva kokuzivocavoca siqukethe izithako ze-vegan ezifana ne-pea protein kanye nezithelo ezikhishwe ukuze kukusize wakhe futhi ulondoloze imisipha. Amanzi kakhukhunathi kanye nosawoti wolwandle waseHimalaya kugcwalisa ama-electrolyte owalahlekelwayo ngesikhathi sokuzivocavoca, kuyilapho ingxube ye-enzyme isiza ekugayeni iphrotheni, okusiza ekwakheni imisipha.
"Lesi ngesinye sezithako engizithandayo ngemva kokuzilolonga. Ngizizwa sengathi umzimba wami udonsa izithako ezihlanzekile, ezimnandi nezinempilo," kubhala omunye umhlaziyi ojabule. "Lesi isithako esibalulekile ekudleni kwakho."
Lesi sithako se-creatine esisezingeni eliphezulu esivela ku-Transparent Labs siqukethe i-HMB, engandisa amandla futhi ivikele imisipha kangcono kunesithako esisodwa kuphela. Lona umkhiqizo wekhwalithi ephezulu otholakala unganambitheki noma ngezinambitheka ezahlukahlukene.
I-Creatine iza ngezindlela eziningi, kodwa ucwaningo lwamashumi eminyaka luye lwabonisa ukuthi i-creatine monohydrate ingakhuthaza ngempumelelo ukukhula kwemisipha namandla. Futhi iwuhlobo lwe-creatine olungabizi kakhulu emakethe. (3) Izinkampani eziningi zizama ukwenza izithasiselo ze-creatine monohydrate, kodwa ngokusekelwe ekuhlolweni kwethu, lokhu kuyintandokazi yethu uma kukhulunywa ngokukhula kwemisipha.
Umkhiqizo wethu we-creatine ohamba phambili unezibuyekezo zezinkanyezi ezinhlanu ezingaphezu kuka-1,500, ngakho-ke kuphephile ukusho ukuthi amakhasimende nawo ayayithanda le creatine. “I-Creatine HMB ingumkhiqizo onokwethenjelwa,” kubhala omunye umhlaziyi. “Ukunambitheka kwayo kuhle futhi ungawunambitha umehluko phakathi kokuthatha umkhiqizo nokungawuthathi. Ngingawuncoma nakanjani.”
Ngemva kokuzama i-creatine, abahloli bethu baphawule ukuthi idinga ukuncibilika okwengeziwe, ngakho-ke kungadingeka ukuthi uyixube ibe ama-smoothie noma usebenzise i-blender kagesi. Futhi, i-black cherry inambitheka kancane. Lokhu akuyona inkinga ngempela, kodwa uma ufuna ukunambitheka okucebile nokunamandla, ungase ufune ukukhetha ukunambitheka okuhlukile.
I-Clear Labs Creatine ifaka i-HMB (eyaziwa nangokuthi i-beta-hydroxy-beta-methylbutyrate). Iyi-metabolite ye-branched chain amino acid leucine, engasiza ekuvimbeleni ukuwohloka kwemisipha. Uma ihlanganiswa ne-creatine, i-HMB ingasiza ekukhuliseni amandla nosayizi ngaphezu kwanoma yisiphi isithako sodwa.
Okuqukethwe kwe-piperine, uhlobo lwe-black pepper extract, kusiza umzimba ukuthi umunce i-creatine ne-HMB, ngaleyo ndlela kuncishiswe imfucuza. Iphinde ibe nezinambitheka eziyisikhombisa, ngakho-ke cishe uzothola eyodwa oyithandayo. Kukhona nezinketho ezingenambitheka uma ufuna ukuzifaka kwezinye izithasiselo noma uzixube nesiphuzo esinambithekayo.
Ukuhlanganiswa kwe-creatine ne-HMB kungaba wusizo olukhulu ekusizeni abasubathi ukuthi bandise futhi balondoloze imisipha. Ngaphezu kwalokho, upelepele omnyama ungathuthukisa ikhono lomzimba lokumunca lezi zithako.
Uma ufuna i-beta alanine emsulwa futhi ungenayo enye into, i-Swolverine Carnosyn beta alanine iqukethe amagremu ama-5 ezinto eziqinile ngokuphakelwa ngakunye. Ngaphezu kwalokho, isitsha ngasinye siphatha iziphakelo ezifika ku-100.
I-Beta-alanine ingase yaziwa kakhulu ngokubangela umuzwa wokucasuka emzimbeni ngemva kokuyithatha, kodwa imiphumela engaba khona ye-beta-alanine ekukhuleni kwemisipha kanye nokusebenza kwengqondo okuthuthukisiwe yisona sizathu sangempela sokuyifaka ezithasiselweni zakho. Isengezo se-beta-alanine sikaSwolverine siqukethe umthamo omkhulu we-5,000 mg ozokusiza ukuthi wenze ama-reps engeziwe futhi wakhe imisipha eminingi. Futhi, ngokusho kokubuyekezwa kwamakhasimende, umkhiqizo uqala ukusebenza ngokushesha.
Le beta alanine evela eSwolverine iqukethe ama-5000 mg e-CarnoSyn beta alanine, okungase kukhuthaze ukukhula kwemisipha njengoba i-beta alanine itholakale inezinzuzo eziningi zokuqeqesha, okuhlanganisa inhlalakahle yengqondo ethuthukisiwe ngesikhathi sokuzivocavoca okunzima, ukuqina kwengqondo kanye nokuqina kwengqondo. (1) Ukuqina kwengqondo okwandisiwe kuvumela umzimba ukuthi unqobe imikhawulo yengqondo esiyibekayo futhi uqeqeshe ngamandla amakhulu, okungasiza ekuthuthukiseni ukukhula kwemisipha. Olunye ucwaningo luthole ukuthi i-beta-alanine ithuthukisa ukusebenza kokuqeqeshwa futhi ingaholela ekuzivumelaniseni okukhulu kwamandla nokucindezeleka. (8)
Okwenza le beta alanine ihluke ukuthi empeleni iyi-CarnoSyn beta alanine, isithako esiyingqayizivele futhi okuwukuphela kwe-beta alanine eqashelwa yi-FDA njengephephile uma isetshenziswa ngemithamo enconyiwe. Intengo yayo ingu-0.91 cents ngokukhonza ngakunye, i-Swolverine's CarnoSyn Beta Alanine iyinhlanganisela engenambitheki engangezwa kalula kunoma yisiphi isiphuzo sangaphambi kokujima noma phakathi nokuzivocavoca ukuze uthole amandla engeziwe.
I-Swolverine idale i-beta-alanine elula nephumelelayo, okuyi-beta-alanine kuphela evunyelwe yi-FDA. Le nketho elula kodwa esezingeni eliphezulu ilungele labo abafuna ukwandisa ukuqina kwengqondo yabo nokuqinisa ukujima kwabo ukuze bandise amathuba abo okwakha imisipha.
Le betaine anhydrous ayinazo izithasiselo ezengeziwe, imibala yokwenziwa, noma izithasiselo zokwenziwa. Isitsha ngasinye siphatha inani lama-servings angu-330 futhi sibiza ngaphansi kwamasenti ayishumi ngasinye.
Lesi sithasiselo se-Clear Labs betaine siqukethe i-1,500 mg ye-betaine ngokukhonza ngakunye, okungenzeka kuthuthukise ukusebenza kwakho ejimini.
Ifomula ye-TL Betaine Anhydrous iqukethe i-betaine kuphela. Kodwa kulabo abafuna ukuthuthukisa ukujima kwabo, lesi sithako siyinto ebalulekile. Lesi sithako singathuthukisa ukwakheka komzimba wakho, usayizi wemisipha, ukusebenza kahle, kanye namandla. (amashumi amabili nantathu)
Lesi sithako asinambitheki futhi akufanele sithathwe sodwa. Kodwa ungasihlanganisa nezinye izithako noma izithako zangaphambi kokuzilolonga. Ngaphezu kwalokho, intengo iyafaneleka, lapho isinkwa ngasinye sithengiswa ngaphansi kwamasenti ayishumi. Ama-servings angu-330 ngebhereli, anele ukugcina isikhathi eside.
Ama-amino acid ane-branched chain anezinzuzo ezithile ezingaba khona: Angakusiza ukuthi ululame ngokushesha ekuhluphekeni kwemisipha okubambezelekile (DOMS), futhi umthamo oqinile we-4,500 mg BCAA ohlanganiswe ne-Onnit's Power Blend™ kungaba yilokho kanye okudingayo ukuze imisipha yakho iphakame. (10)
Yakhelwe ukuthuthukisa ukusebenza nokululama, le fomula ihlanganisa izingxube ezintathu ezinamandla, enye yazo ehlose ngqo ama-BCAA. I-BCAA Blend iqukethe ingxube engu-4,500 mg ye-BCAA, i-glutamine ne-beta-alanine, engasiza ekuthuthukiseni ukusebenza ejimini, kanye nokululama nokukhuthazela ngesikhathi sokuzilolonga isikhathi eside. (10)(11)
Nakuba ungaphuza lesi sithasiselo ngaphambi noma ngemva kokuzivocavoca kwakho, ababuyekezi abaningi abanelisekile bakhetha ukusiphuza ngemva kokuzivocavoca kwabo ngoba asinazo izinto ezivuselelayo. “Ngikhethe lokhu ngoba ngifuna okuthile okungena-caffeine ukuze kufakwe amanzi emzimbeni futhi kuphinde kugcwaliswe,” kubhala omunye umthengi. “Ngazizwa ngingcono ngempela ngosuku olulandelayo ngemuva kokuqeqeshwa.”
Isithako esiyinhloko esixubeni sokusekela yi-resveratrol, engakusiza futhi ngesikhathi sokuzilolonga okunzima futhi isebenze njenge-antioxidant. Le ngxube yamandla iqukethe i-D-aspartic acid, i-long jack extract, kanye ne-nettle, konke okungakhuphula amazinga e-testosterone futhi kukhuthaze ukukhula kwemisipha. (amashumi amabili nanye)
I-Onnit Total Strength + Performance iqukethe umthamo omkhulu wama-amino acid e-branched chain, i-glutamine ne-beta-alanine, okungasiza ekunciphiseni ukukhathala kwemisipha ngesikhathi sokuzivocavoca. (10) Ngaphezu kwalokho, kuzokusiza ukuthi ululame ngokushesha ngemva kokuzivocavoca okunzima. Ezinye izingxube zinikeza ukwesekwa okungenzeka kwe-testosterone kanye nama-antioxidants ukuze kuhambisane nomkhiqizo.
Le phrotheni yezitshalo yenziwe nge-pea isolate, iphrotheni ye-hemp, iphrotheni yembewu yethanga, i-sasha inchi kanye ne-quinoa. Iphinde ibe namafutha nama-carbohydrate aphansi, ngamagremu angu-0.5 kanye namagremu angu-7 ngokulandelana.