Lambobin da ke fitowa, da abin da ke bayan su
Kaɗan ne daga cikin ikirarin kari akan ƙwayoyin gina jiki ke jan hankali kamar wannan: ana danganta gram 8 na citrulline malate (CM) da kusan 53 % ƙarin repetitions a bench‑press da kuma raguwar ciwon tsoka da kusan 40 %. Wadannan lambobi sun fito ne daga takarda a 2010 a Journal of Strength and Conditioning Research ta Pérez‑Guisado da Jakeman. Suna wakiltar sakamakon a gwaji da aka sarrafa sosai, amma dole ne a ba da mahallin su kafin ku gina tsarin pre‑workout a kansu.
Yadda aka gudanar da binciken
Maza 41 ne suka kammala zaman horon ƙirji biyu masu jere, kowanne da set 16. Tsarin yana da randomization, double‑blind da crossover, wanda ke nuni da ƙarfi a binciken ƙwayoyin gina jiki. Kowanne mahalarta ya yi horo sau ɗaya da gram 8 na CM kuma sau ɗaya da placebo, don haka kowane ɗan lifter ya zama kontroll ɗinsa. Wannan yana rage hayaniyar da ke tattare da bambance‑bambancen ƙarfi, tarihin horo, da dawowar jiki tsakanin mutane.
Gwajin aiki shi ne repetitions har sai an gaji a bench‑press da sandar madaidaici a 80 % na one‑repetition maximum. A set‑din da aka tantance, masu bincike sun ƙirga yawan reps da kowane mutum ya iya kammala. Ƙananan lokutan hutu sun sa zaman ya zama ƙalubale mai tsanani ba tare da isasshen iskar oxygen ba, wato yanayin da gajiya ke taruwa da sauri kuma duk wani tasiri na ergogenic zai fi bayyana.
Aiki: ƙaruwa a yawan reps yayin da set‑sen suka taru
A set‑sen farko, CM da placebo sun yi kama. Daga set na uku da aka tantance gaba, yanayin CM ya samar da yawan repetitions sosai (p < 0.0001). Amfanin ya ƙaru da kowanne set, har ya kai kusan 52.92 % ƙarin reps a set na ƙarshe da aka tantance. Duk mahalarta (100 %) sun amsa a wannan set na ƙarshe.
Wannan bayani yana da muhimmanci. Lambar 53 % ba ƙaruwa ce ta matsakaici ba a duk lokacin horo. Ita ce mafi girman bambanci, da aka ga lokacin da gajiya ta tara. Tsarin yana nuni da cewa CM yafi taimakawa wajen jinkirta raguwar aiki a ƙarshen zaman, ba wajen ƙara ƙarfin set na farko ba. Idan kai ne kan yi “few heavy singles” tare da tsawon hutu, wannan ba zai shafi ka ba.
Ciwon tsoka: kusan 40 % ƙasa a awa 24 da 48
Abin da aka gano na biyu shine rage kusan 40 % a jin daɗin ciwon tsoka a awanni 24 da 48 bayan horo. Fiye da 90 % na mahalarta sun nuna amsa. Delayed‑onset muscle soreness (DOMS) yana kai kololuwar ciwo a wannan lokaci, don haka ragewa a nan yana da ma’ana ga duk wanda ke horar da ƙungiyoyin tsoka lokaci‑lokaci.
Sai dai a lura cewa jin ciwo abu ne na kashin kai kuma an ba da rahoto da kansu. Ba zai tabbatar da saurin gyaran ƙwayoyin ba ko dawowar ƙarfi. Rage jin ciwo na iya taimaka wa mutum ya shiga zaman na gaba da sauƙi.
Amfani na ainihi: adadi, lokaci, da wa zai amfana
- Adadi: Binciken ya yi amfani da gram 8 guda ɗaya na citrulline malate. Wannan shine adadin da ya haifar da waɗannan sakamakon, kuma babu shaidar da ke nuna cewa ƙarin adadi zai fi kyau.
- Lokaci: Yawanci ana ɗaukar citrulline kimanin awa guda kafin horo don ƙimar su ta hau sama kafin a fara ɗaga kaya. Takardar ba ta fayyace takamaiman lokaci ba, don haka a ɗauki minti 60 a matsayin al’ada.
- Wa zai amfana: Marubutan sun nuna ana nufin ‘yan wasa masu tsanantaccen shiri ko gasa da lifters da ke yin yawan volume, hutu ƙanƙanta, aiki mai ƙarfi. Misali: ranan ƙirji na salon bodybuilding, zaman “circuit”, ko maimaita ƙoƙari masu ƙarfi tare da ɗan hutu kaɗan.
- Wa ba lallai ba ne suyi amfani da shi: Mutane da ke yin low‑volume tare da hutu mai tsawo, ko masu farawa waɗanda ci gaba ke zuwa ne daga tsari mai kyau, barci, da cin abinci mai ƙunshe da furotin.
Iyakoki da tasirin gefe
Tasirin gefe ɗaya kawai da aka ambata shine rashin jin daɗin ciki, a 14.63 % na mahalarta (mutane 6 daga 41). Ba ƙarami ba ne, don haka duk wanda ke da hanji mai saurin damuwa yana iya gwada ƙwayar a ranar horo da ba ta da muhimmanci sosai. Sha da ƙanƙanin ruwa ko abinci na iya ragewa, ko da yake wannan binciken bai gwada hakan ba.
Binciken ma yana da iyakoki bayyanannu. Dukkan mahalarta maza ne. An gwada kawai bench‑press. An duba adadi guda ɗaya, ba kwana‑kwana ba. Kuma sauran bincike kan citrulline sun bambanta; wasu sun nuna fa’ida, wasu kuma ba su da tasiri, sanadiyyar bambancin adadi, nau’in samfur, irin motsa jiki, da hanyoyin gwaji. Wannan gwajin na 2010 abu ne mai ɗaukar hankali, ba hukunci na ƙarshe ba.
Gaba ɗaya
Binciken yana goyon bayan ra'ayin cewa gram 8 na citrulline malate na iya taimaka wa lifters su ci gaba da yin repetitions a ƙarshen zaman da ke da yawa, da gajimare hutu, kuma yana iya rage ciwon tsoka a kwana biyu na gaba. Karatun da ya fi dacewa shi ne cewa ƙwayar taimako ce mai ɗan ƙarami, da yanayi, ga horon volume mai yawa, tare da yiwuwar haifar da matsalar hanji ga wasu. Ku yi tsammanin za ta cika gurbin tsari mai kyau, barci, da abinci, ba maimakon su ba. Idaba kun gwada, ku bi diddigin reps da jin ciwo ku kwatanta da zaman al'ada, ku yanke shawara bisa sakamakon ku.
