He tokomaha te hunga e tahuri ana ki ngā tāpiringa hei whakamahi i ngā hua pai rawa atu o ā rātou whakangungu tinana, hei āwhina i te whakanui ake i tō kaha i roto i te whare takaro kia tere ake ai tō kaha me te hanga uaua. He pono, he ngāwari ake tēnei tukanga. He maha ngā āhuatanga e pā ana ki te hanga uaua, engari he pai te tāpiri i ngā tāpiringa ki tō mahi uaua (me te kai).
Whai muri i te tātari i ngā tini tāpiringa, te ako me pēhea te tautoko i te tipu uaua, me te whakamātautau i a mātou anō, kua whiriwhiria e tā mātou tīma tohunga me ngā kaiwhakamātautau Barbend ngā hua pai rawa atu. Ahakoa kei te rapu koe ki te whakapai ake i tō mahi uaua i roto i te whare takaro, ki te whakapai ake i tō tohanga toto hei whakapai ake i tō mahi hiki taumaha, ki te whakanui ake rānei i te manawanui hinengaro, kua hangaia ēnei tāpiringa hei āwhina i a koe ki te whakatutuki i te tipu uaua tino pai. Anei tētahi whakarāpopototanga o ngā tāpiringa tipu uaua pai rawa atu kāore pea i roto i tō kai o ia rā.
Hono mai ki a Nick English i a ia e arotake ana i ā mātou whiringa mō ngā tāpiringa whakapakari uaua pai rawa atu ka puta ki te mākete i te tau 2023.
He maha ngā mea hei whakaaroaro māu i te wā e whiriwhiri ana i te tāpiringa e tino pai ana mō ō whāinga tipu uaua. I tirohia e mātou ētahi āhuatanga nui e whā—te momo tāpiringa, te utu, te rangahau, me te horopeta—kia tino tutuki ai i tēnei rārangi ō hiahia. Whai muri i te arotake i ngā kai pai rawa atu e 12 mō te tipu uaua, kua whiriwhiria e mātou ngā mea pai rawa atu.
I hiahia mātou ki te hanga i tētahi rārangi hei whakatutuki i ngā hiahia o te hunga e ngana ana ki te whakatairanga i te tipu o te uaua, engari he maha ngā mea hei whakaaroaro. Tuatahi, i hiahia mātou ki te whakarite kia whai kōwhiringa mō ngā tāpiringa i mua, i waenganui, me muri i te whakangungu kia kitea ai e ngā kaihoko katoa he hua e tika ana mō tā rātou tikanga tāpiringa. Ka tirohia e mātou ngā whāinga maha pērā i te arotahi hinengaro, te whakaora, te rere o te toto, me te tipu o te uaua. Kua whakamatauria e mātou ngā tāpiringa takitahi e āwhina ana i a koe ki te whakatutuki i ngā whāinga motuhake, me tētahi ranunga nui ake ka taea te whakauru i ngā momo tāpiringa hei āwhina i a koe ki te hanga uaua.
I whakaaro hoki mātou ka rata te tini ki tēnei rārangi. He nui te wā i pau i a mātou ki te whakaaro ki ngā kaiwhaiwhai whakapakari tinana, ki ngā kaitākaro, ki ngā kaihanga tinana, me te hunga e tīmata ana ki te hiki taumaha kia mōhio ai he mea kei roto i tēnei rārangi mā te katoa.
Ka rerekē ngā utu, i runga i te momo tāpiringa e whiriwhiria ana e koe. Ko te tikanga, he nui ake te utu mō ngā hua he maha ngā kai, engari he iti ake te utu mō ngā hua he kotahi te kai. E mārama ana mātou kāore e rite te tahua a te katoa, koia mātou i whakauru ai i ngā momo utu ki tēnei rārangi. Engari kaua e manukanuka, ki tā mātou whakaaro ahakoa te utu teitei rawa atu i whakaurua e mātou ki tēnei rārangi, he pai tonu.
He mea nui te rangahau i te wā e whiriwhiri ana i te tāpiringa pai rawa atu. E whakapono ana mātou ko ngā kereme kua rangahaua paitia, kua whakamanahia hoki e tika ana kia noho ki te tūranga tuatahi i roto i tā mātou rārangi. Ko ia tāpiringa, kai me ngā kereme i roto i ēnei hua e tautokona ana e te rangahau me ngā rangahau mai i tā mātou tīma tohunga BarBend. E whakapono ana mātou ki te pono o ā mātou hua, ā, e hiahia ana mātou kia whakarite kia rite te rangahau ki ngā kereme katoa e pā ana ki ēnei tāpiringa.
I whai wā mātou ki te rangahau i ngā hua rerekē o ia kāwai, ā, i āta whiriwhiria hoki ngā mea e whakaaro ana mātou he tino whai hua ki te whakatipu uaua. Ahakoa he hua e tere ake ai te whakaora, ā, ka āwhina i a koe kia tere ake te hoki ki te mahi tino pai i te whare takaro tinana, he tāpiringa rānei e āwhina ana i tō tinana ki te whakamahi i ngā warowaihā hei wahie, kaua ki te wawahi i ngā kiko uaua, kua hipokina e mātou ia hua ki ngā taipitopito.
He wāhanga nui te rangahau o tā mātou tukanga whakatau, engari e haere tahi ana me te whakamātautau whaiaro. Mena he kawa rawa te reka o te hua, kāore rānei e memeha pai, tērā pea kāore e tika te utu. Engari me pēhea e mōhio ai koe kia whakamātauria rā anō? Nō reira, kia harikoa ai tō pēke moni, kua whakamatauria e mātou ngā hua maha, ā, kua whakamahia i roto i ngā horopeta kua whakaritea. Mā te whakamātautau me te hapa, kua whakawhāitihia e mātou ngā hua e tino pai ana ki a mātou, ā, e whakaaro ana mātou ka pai ki te nuinga o te tangata.
E whakapono ana mātou ki ngā hua e tautokona ana e mātou, ā, ka whai wā mātou ki te kimi i te horopeta tika mō ia tāpiringa. Ka ngana mātou ki te whakataurite i ngā horopeta haumanu o ia kai hei hanga i te tino whai hua. E ai ki ētahi kohinga, he huarahi noa anō hoki ngā ranunga motuhake hei tāpiri i ngā kai ki ngā tāpiringa.
Mena he ranunga motuhake kei roto i tētahi tāpiringa, ka tuhia tonutia tēnei e mātou nā te mea kāore e whakaaturia te nui tika o ia kai i roto i te ranunga. Ina whiriwhiria e mātou he ranunga motuhake, nā te mea e whakanuia ana e mātou te pono o te rārangi kai me ngā tāpiringa, ehara i te horopeta anake.
Ka taea e ngā tāpiringa i mua i te whakangungu te noho hei patu ngaro māu hei whakahaere i tō mahi i mua i tō taenga ki te pae—ka taea e rātou te āwhina i a koe kia aro tonu, kia whakanui ake i te kaha, kia whakatairanga hoki i te pupuhi pono. Kei roto i tēnei huinga he nui ngā kai hanga uaua pea, pērā i te beta-alanine me te citrulline, me ētahi atu kai anō hoki. Koia te take me mahi tuatahi tēnei e tā mātou tīma i mua i te whakangungu.
He hua i mua i te whakangungu tinana a BULK kei roto ngā kai hohe e 13, me ngā huaora B hei pūngao me ngā electrolytes hei whakamākūkū i te wai. Ko tētahi o ngā kai matua he horopeta 4,000 mg o te beta-alanine, ka taea te āwhina i te whakapai ake i te manawanui o te uaua me te whakaroa i te ngenge, ka taea ai e koe te noho roa ki te whare takaro. (1) Ka kitea hoki e koe ngā kai hei tautoko i te rere o te toto, pērā i te citrulline (8,000 mg) me te betaine (2,500 mg). Mā te horopeta o te citrulline ka taea e koe te tere ake te ora me te whakaiti i te mamae i muri i te whakangungu tinana kia tere ake ai tō hoki ki te whare takaro. (2)
Ina kei roto koe i te whare takaro tinana, tera pea ka hiahia koe ki te arotahi me te arotahi i tō pūngao ki te hanga uaua. Kei roto hoki i te BULK te 300 mg o te alpha-GPC, te 200 mg o te theanine, me te 1,300 mg o te taurine, he kaha ki te whakanui ake i tō arotahi, he mea i tino kitea e ā mātou kaiwhakamātautau. Hei whakamutunga, i pai rātou ki te 180 mirikaramu o te kawheine, e ai ki a rātou he nui hei pupuri i a rātou kia arotahi engari kāore i te nui hei meinga rātou kia hiamoe i muri i tā rātou whakangungu. E whakaae ana ngā arotake kua makona. "Ko Transparent Labs anake te tāpiringa i mua i te whakangungu e whakamahia ana e au nā te mea ka oti te mahi me te whakarato i te papu nui, te pūngao pumau, me te kore he ngenge i muri i te whakangungu," te tuhi a tētahi kaihoko.
E whitu ngā momo reka hua o te hua, pērā i te kiwi rōpere, te punch tropical, me te mango pītiti, engari i tino pai ki ā mātou kaiwhakamātautau te mea pūriri. "He uaua ki te whakaahua i te reka o te pūriri, engari koinā te reka," tana kī. "Kāore i te tino reka, he pai tēnā."
Kī tonu te Clear Labs Bulk i ngā kai kua tino horopetatia hei hanga i te papatipu uaua i mua i te whakangungu. Ehara i te mea kei roto ko te kawheine hei pūngao anake, engari kei roto hoki ētahi atu kai hei whakapai ake i te rere o te toto, te arotahi, te whakaora me te wai.
Me ngā momo reka e 8 me te 28 karamu o te pūmua whey mai i ngā kau whāngai tarutaru kāore he homoni, he huarahi pai te Clear Labs Whey Protein Isolate ki te whakatutuki i ō whāinga.
He maha ngā paura pūmua kei te mākete kei roto ngā whakakī, ngā mea reka horihori, me ngā kai kāore e tino āwhina i a koe ki te whakanui ake i te tipu o te uaua. Kua waihangahia e Transparent Labs he momo whey e whakatairanga ana i te pūmua me te whakakore i ngā para horihori.
Kei roto i te Paura Wehewehe Pūmua Whey Clear Labs he 28 karamu o te pūmua mō ia tūnga, ā, koia tētahi o ngā paura pūmua tino nui kei te mākete. Nā te mea he wehewehe whey tēnei paura, he iti ake ngā warowaihā me ngā ngako i te whey concentrate, nō reira ka whiwhi koe i tētahi horopeta pūmua kounga teitei me te kore rawa he kai kē atu. Ko te tauira whey e whakamahi ana i te 100% kau whāngai tarutaru, kāore he homoni, ā, kāore he mea reka horihori, he tae kai, he kuruteni, he mea tiaki rānei.
He tino reka tēnei paura pūmua, ā, e 11 ngā reka reka e wātea ana, ko ētahi he tino rerekē atu i te tiakarete me te vanilla noa. Mai i ō mātou wheako ake, i tino pai ki ā mātou kaiwhakamātautau te Cinnamon French Toast me te Oatmeal Chocolate Chip Cookies, engari ki te pai koe ki te tunu kai, ki te tunu rānei me te paura pūmua, ki te tāpiri rānei i te pūmua ki tō kawhe o te ata, ki tō inu hua rānei, kei te wātea hoki ngā kōwhiringa kāore he reka. He maha o ngā rau arotake whetu-rima e pai ana ki te ngāwari o te whakaranu i tēnei hua, ā, i kī tā mātou kaiwhakamātautau he "kāore he raruraru" o te wairewa.
Kāore i te ōrite te hanganga o ngā tāpiringa pūmua katoa, ā, he tāpiringa tino pai tēnei tāpiringa hei whakatipu uaua nā te mea he nui te pūmua, he kai māori katoa, me ngā reka e waru.
Kei roto i te paura whakakori tinana POST huawhenua a Swolverine te pūmua pī, te warowaihā, te wai kokonati me te tote moana Himalayan hei āwhina i a koe ki te ora ake i muri i te whakakori tinana kaha.
He wāhanga nui o te tukanga whakaora te whakakaha tinana i muri i te whakangungu tinana, e āhei ai koe ki te whakaora tere me te hanga anō i ō uaua i muri i te whakangungu uaua. Hei tāpiri, ka taea e te pūmua pī me ngā electrolytes i roto i tēnei tauira te āwhina i te whakaora me te makuku.
Ko te tāpiringa pai rawa atu i muri i te whakangungu mō te tipu uaua, kei roto i tēnei tauira kai huawhenua he 8 karamu o te pūmua pīni me te 500 mg o te wai kokonati hei āwhina i a koe ki te ora me te whakahou i muri i ō whakangungu tino uaua. Hei tāpiri, ka taea e te 500 mg o te bromelain te āwhina i te tere ake o te pākia o ngā pūmua me ngā warowaihā kia taea ai e tō tinana te whakamahi wawe i aua mea hei hanga uaua.
Ko ngā warowaihā POST te nuinga o te wā ka puta mai i roto i te āhua o ngā hua pērā i te pamekaranete, te papaya me te paināporo. Haunga ngā āhuatanga ārai-pūmua me te ārai-mumura o te hua, kei roto i te papaya te whākōkī papain, ka āwhina hoki i te nakunaku pūmua.
Kei roto i tēnei tāpiringa whai muri i te whakangungu tinana ngā kai huawhenua pērā i te pūmua pī me ngā tangohanga hua hei āwhina i a koe ki te hanga me te pupuri i te papatipu uaua. Ka whakakīia e te wai kokonati me te tote moana Himalayan ngā electrolytes e ngaro ana i a koe i te wā whakangungu tinana, ā, ka āwhina te ranunga whākōkī ki te nakunaku i te pūmua, e āwhina ana ki te hanga uaua.
"Koinei tētahi o aku tāpiringa tino pai i muri i te whakangungu tinana. Kei te ahua nei kei te mimiti taku tinana i ngā kai ma, reka, hauora," te tuhituhi a tētahi kai arotake harikoa. "He tāpiringa tino nui tēnei i roto i tō kai."
Kei roto i tēnei tāpiringa creatine tino pai rawa atu mai i Transparent Labs te HMB, ka taea te whakanui ake i te kaha me te tiaki i ngā uaua pai ake i tētahi o ngā tāpiringa anake. He hua kounga teitei tēnei e wātea ana, kāore he kakara, he momo reka rānei.
He maha ngā āhua o te Creatine, engari kua whakaatuhia e ngā tekau tau o te rangahau ka taea e te creatine monohydrate te whakatairanga i te tipu me te kaha o te uaua. Koinei hoki te momo creatine tino iti te utu i runga i te mākete. (3) He maha ngā kamupene e ngana ana ki te hanga i ngā tāpiringa creatine monohydrate, engari i runga i ā mātou ake whakamātautau, koinei tā mātou tino pai ina tae mai ki te tipu uaua.
Neke atu i te 1,500 ngā arotake whetu rima mō tā mātou hua creatine matua, nō reira he tika te kī he pai ki ngā kiritaki tēnei creatine. "He hua pono te Creatine HMB," te tuhituhi a tētahi kaitātari. "He reka te reka, ā, ka taea e koe te whakamātau i te rerekētanga i waenga i te tango i te hua me te kore tango. Ka tino taunaki atu ahau."
I muri i te whakamātau i te creatine, i kitea e ā mātou kaiwhakamātautau he nui ake te wairewa e hiahiatia ana, nō reira me whakaranu pea ki roto i ngā inu smoothie, me whakamahi rānei i te mīhini whakaranu hiko. Waihoki, he ahua mākūkū te reka o te cherry pango. Ehara tēnei i te raruraru, engari ki te hiahia koe ki tētahi reka momona, māia, me whiriwhiri pea koe i tētahi atu reka.
Kei roto i te Clear Labs Creatine te tāpiri o te HMB (e mōhiotia ana ko te beta-hydroxy-beta-methylbutyrate). He matū hanga tēnei o te waikawa amino leucine mekameka manga, e āwhina ana ki te ārai i te pakaru o te uaua. Ina honoa ki te creatine, ka taea e te HMB te āwhina ki te whakanui ake i te kaha me te rahi i ngā kai e rua anake.
Ko te piperine, he momo tangohanga pepa pango, ka āwhina i te tinana ki te mimiti i te creatine me te HMB, ā, ka whakaiti i te para. E whitu ngā momo reka e wātea ana, nō reira, tera pea ka kitea e koe tētahi e pai ana ki a koe. He kōwhiringa kāore he reka mēnā kei te hiahia koe ki te tāpiri atu ki ētahi atu tāpiringa, ki te whakaranu rānei ki roto i tētahi inu reka.
Tērā pea he tino whai hua te huinga o te creatine me te HMB ki te āwhina i ngā kaitākaro ki te whakanui me te pupuri i te papatipu uaua. Hei tāpiri, ka whakapai ake pea te pepa pango i te kaha o te tinana ki te mimiti i ēnei kai.
Ki te hiahia koe ki te beta alanine parakore, kāore he mea kē atu, kei roto i te Swolverine Carnosyn beta alanine e 5 karamu o ngā matū totoka mō ia tūnga. Hei tāpiri, ka taea te pupuri i ia ipu tae atu ki te 100 tūnga.
Ahakoa te rongonui o te beta-alanine mō te whakakorikori i te tinana i muri i te tango, ko ngā pānga pea o te beta-alanine ki te tipu o te uaua me te whakapai ake i te mahi hinengaro te take tūturu hei tāpiri atu ki ō tāpiringa. Kei roto i te tāpiringa beta-alanine a Swolverine he horopeta nui o te 5,000 mg hei āwhina i a koe ki te mahi i ngā mahi tāpiri me te hanga i te papatipu uaua. Ā, e ai ki ngā arotake a ngā kiritaki, ka tere te mahi a te hua.
Kei roto i tēnei beta alanine mai i Swolverine he 5000 mg o te CarnoSyn beta alanine, e whakatairanga ana i te tipu o te uaua nā te mea kua kitea he maha ngā painga whakangungu o te beta alanine, tae atu ki te whakapai ake i te oranga hinengaro i ngā wā whakangungu uaua, te manawanui hinengaro me te hinengaro. (1) Mā te kaha ake o te hinengaro ka taea e te tinana te wikitoria i ngā rohe hinengaro e whakatakotoria ana e tātou me te whakangungu i te kaha nui ake, ka taea te āwhina i te arotau i te tipu o te uaua. I kitea e tētahi atu rangahau ka whakapai ake te beta-alanine i te mahi whakangungu, ā, ka arahi pea ki te nui ake o te taumaha me ngā urutau kaha. (8)
Ko te mea e rerekē ai tēnei beta alanine ko te CarnoSyn beta alanine tonu, he kai motuhake, ā, ko ia anake te beta alanine e mōhiotia ana e te FDA he haumaru ina whakamahia i ngā horopeta kua tūtohutia. Ko te utu he 0.91 hēneti mō ia tūkinotanga, ko te CarnoSyn Beta Alanine a Swolverine he ranunga kore kakara ka taea te tāpiri ngāwari ki tētahi inu i mua i te whakangungu, i waenganui rānei o te whakangungu hei whakanui ake i te kaha.
Kua hangaia e Swolverine te beta-alanine māmā, whai hua hoki, koinei anake te beta-alanine kua whakaaetia e te FDA. He mea tino pai tēnei kōwhiringa māmā engari he mea tino pai mō te hunga e hiahia ana ki te whakanui ake i ō rātou kaha hinengaro me te whakanui ake i ā rātou whakangungu hei whakanui ake i ō rātou tupono ki te hanga papatipu uaua.
Kāore he mea reka tāpiri, he tae horihori, he mea tiaki horihori rānei i roto i tēnei betaine anhydrous. E 330 ngā tūnga kai e taea ana i ia ipu, ā, he iti iho i te tekau hēneti te utu mō ia ipu.
Kei roto i tēnei tāpiringa betaine Clear Labs he 1,500 mg o te betaine mō ia tūnga, ā, ka taea pea e koe te whakanui ake i tō mahi i roto i te whare takaro.
Ko te TL Betaine Anhydrous formula he betaine anake. Engari mō te hunga e hiahia ana ki te whakapai ake i ā rātou whakangungu, he mea nui tēnei kai. Ka taea e tēnei tāpiringa te whakapai ake i te hanganga o tō tinana, te rahi o te uaua, te mahi, me te kaha. (rua tekau mā toru)
Kāore he reka o tēnei tāpiringa, kaua e tangohia ko ia anake. Engari ka taea te whakakotahi me ētahi atu tāpiringa i mua i te whakangungu tinana, me ngā kai rānei. He utu whaitake hoki, ā, e hokona ana ia tūnga mō te iti iho i te tekau hēneti. 330 tūnga mō ia oko, he nui mō te rokiroki mō te wā roa.
He painga pea ētahi o ngā waikawa amino mekameka peka: Ka āwhina pea ēnei i a koe ki te tere ake te ora mai i te mamae uaua kua roa te tīmatanga (DOMS), ā, ko te horopeta totoka o te 4,500 mg BCAA i honoa ki te Onnit's Power Blend™ pea te mea e hiahiatia ana e koe mō te teitei o ō uaua. (10)
He mea hanga hei whakarei ake i te mahi me te whakaora, kei roto i te tauira e toru ngā ranunga kaha, ko tētahi o ēnei e aro nui ana ki ngā BCAA. Kei roto i te Ranunga BCAA he ranunga 4,500 mg o te BCAA, te glutamine me te beta-alanine, ka taea te āwhina ki te whakapai ake i te mahi i roto i te whare takaro, tae atu ki te whakaora me te manawanui i roto i ngā whakangungu roa. (10)(11)
Ahakoa ka taea e koe te inu i tēnei tāpiringa i mua atu, i muri rānei i tō whakangungu tinana, he maha ngā arotake kua makona e pai ake ana ki te inu i muri i tā rātou whakangungu tinana nā te mea kāore he mea whakaohooho i roto. "I whiriwhiria e au tēnei nā te mea i hiahia ahau ki tētahi mea kāore he kawheine hei whakamākūkū i te wai me te whakakī anō i te tinana," te tuhituhi a tētahi kaihoko. "I tino pai ake taku ahua i te rā i muri i te whakangungu."
Ko te kai matua o te ranunga tautoko ko te resveratrol, ka taea hoki e ia te āwhina i a koe i ngā wā whakangungu uaua, ā, ka mahi hei antioxidant. Kei roto i tēnei ranunga pūngao te waikawa D-aspartic, te tangohanga long jack, me te ongaonga, ka taea e ēnei katoa te whakanui ake i ngā taumata testosterone me te whakatairanga i te tipu uaua. (rua tekau mā tahi)
Kei roto i te Onnit Total Strength + Performance he horopeta nui o ngā waikawa amino mekameka peka, te glutamine me te beta-alanine, ka taea te āwhina i te whakaroa i te ngenge o te uaua i te wā e whakakorikori ana. (10) Hei tāpiri, ka āwhina i a koe kia tere ake te ora i muri i te whakakorikori uaua. Ko ētahi atu ranunga ka tuku pea i te tautoko testosterone me ngā antioxidants hei tāpiri i te hua.
He mea hanga tēnei pūmua tipu mai i te pī, te pūmua hemp, te pūmua purapura paukena, te sasha inchi me te quinoa. He iti hoki te ngako me te warowaihā, 0.5 karamu me te 7 karamu anake.