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Nutrition

Astaxanthin Na Kwana 4 Ya Ƙara Lokacin Tuki Har Zuwa Gajiya Daga Minti 72 Zuwa 85 a Gwajin Ƙananan

Dr. Gymbro · · 4 min read
#oxidative stress #sports supplements #endurance #astaxanthin #cycling #antioxidants #muscle damage

Astaxanthin Na Kwana 4 Ya Ƙara Lokacin Tuki Har Zuwa Gajiya Daga Minti 72 Zuwa 85 a Gwajin Ƙananan

Gwajin da aka wallafa a 2025 a BMC Sports Science, Medicine & Rehabilitation ya binciki tasirin astaxanthin, wata ketocarotenoid da ke ba salmon da krill launinsu. An ba mahalarta 28 mg a rana na tsawon kwanaki 4, sannan a auna lokacin da suka kai ga gajiya (time‑to‑exhaustion – TTE) a kan keke. Sakamakon ya nuna ƙaruwa mai ɗan mamaki, duk da cewa gwajin yana da ƙaramin adadi.

Jan hankali: Minti 72 vs Minti 85

Bayan ɗaukar astaxanthin, mahalarta sun kai 85.41 ± 4.42 minti kafin su gaji, yayin da a lokacin da suka sha placebo suka kai 72.11 ± 2.24 minti. Wannan bambanci na kusan minti 13, wato kashi 18 % ƙari. Tasirin ya kasance mai ƙarfi sosai (P < 0.001, η²p = 0.71).

Tukin ya kasance a 75 % na VO₂max, wato matakin ƙarfi mai tsanani. Irin wannan gwaji na nuna yadda ƙananan bambance‑bambancen jiki za su iya bayyana a matsayin ƙarin mintuna a agogo.

Tsarin Gwaji: Gajere, Mai Karfi, da Daban‑Daban

Masu bincike Tsao Jung‑Piao da Cheng I‑Shiung sun zaɓi maza masu motsa jiki goma (shekaru 22.5 a matsakaici). Gwajin ya kasance crossover, randomized, placebo‑controlled; kowane mahalarta ya gwada kansa da kansa. Sun sha 28 mg na astaxanthin ko placebo a kowace rana na kwanaki huɗu, kuma an auna TTE a ranar ta huɗu.

An tattara jini kafin tuki, a lokacin, da nan da nan bayan tuki domin a duba alamun lalacewar tsoka, kumburi, damuwar sinadarai, da yadda jiki ke amfani da makamashi.

Kwayar da aka Ba da Shi: Menene Ya Banbanta?

Softgels da ake sayarwa a kasuwa galibi ba su ƙunshi fiye da 28 mg ba a rana, kuma yawancin tallace‑tallace suna ba da adadi ƙasa da wannan. Don haka, masu sha'awar gwajin ya kamata su duba alamar samfurin su ga ko ya ƙunshi adadi mafi girma. Kuma ɗaukar fiye da ɗayan kwayar ba yana nufin tsaron lafiya ne ko tasiri mai ɗorewa ba; gwajin ba ya nazarin sakamako bayan tsawon lokaci.

Alamun Lalacewar Tsoka da Damuwar Sinadarai: Menene Suka Nuna?

  • Creatine kinase (CK) da lactate dehydrogenase (LDH): Waɗannan su ne alamun da ke ƙaruwa idan tsoka ta samu lalacewa. Astaxanthin ya rage haɓakar su sosai (P < 0.05; interaction P = 0.039, η²p = 0.217).
  • Malondialdehyde (MDA): Alamar oxidative stress a lipids. Gwajin ya nuna ƙananan ƙaruwa bayan astaxanthin (P < 0.05), wanda ya dace da ƙarfinsa a matsayin antioxidant mai ƙarfi.
  • Kumburi: Matakan TNF‑α da CRP ba su nuna canji ba, don haka ba a ga tasirin anti‑inflammatory a wannan yanayi ba.
  • Amfani da Substrate: Amfani da carbohydrate da fat a yayin da bayan tuki ya yi daidai a duk gwaje‑gwajen; yana nuni da cewa kara mintuna ba a danganta shi da ƙara ƙone‑fat ko carbohydrate ba.
  • Yanayi (Mood): Babu bambanci a tsakanin ƙungiyoyi.

Me Yasa Wannan Zai Iya Mahimmanci Ga Masu Ayyukan Dogon Lokaci?

Mawallafa sun ɗauka astaxanthin a matsayin ergogenic aid – wani abu da ke taimakawa ƙara aiki a lokacin motsa jiki mai tsanani. A lokacin irin wannan ƙoƙari, reactive oxygen species (ROS) na taruwa, sukan lalata membrane ɗin tsoka kuma su ƙara gajiya. Antioxidant da ke narkewa cikin fats, kamar astaxanthin, na iya kare waɗannan membranes. Rage CK, LDH, da MDA na tallafa wa wannan ra'ayi.

Sai dai, ba a samu sauyi a alamun kumburi ko a yadda jiki ke amfani da makamashi ba, don haka hanyar da antioxidant ke haifar da ƙarin mintuna ba a fahimta ba. Hakanan, antioxidants na iya rage training adaptations saboda ROS na taka muhimmiyar rawa wajen ƙirƙirar sabbin ƙwayoyin tsoka.

Shawarwari ga Masu Sha'awa

  • Alamar ce mai alƙawari, ba tabbatacce ba. Ƙaruwa a TTE da rage biomarker suna da kyau, amma sanin ainihin tasirin na buƙatar ƙarin bincike.
  • Duba adadin. 28 mg a rana ya fi girma fiye da yawancin softgels; ka tabbata samfurin da kake amfani da shi ya ƙunshi wannan adadi.
  • Lokaci gajere. Kwanaki 4 na “loading” na iya zama da amfani ga shirye‑shirye na gasa, amma ba a san idan zai ci gaba da aiki a lokutan dogon horo ba.
  • Kada ka yi tsammanin faɗaɗa ga sauran fannoni. Gwajin ya ta’allaka ne kan tuki a 75 % na VO₂max; ba ya ba da hujja game da ƙarfafa ƙarfi, ƙara tsoka, ko canjin jiki.

Ƙuntatawa da Ya Kamata Ka Kula Da Su

  • Yawan mahalarta kaɗan: mutane goma ne kawai. Ƙananan adadi na haifar da tasiri mai girma amma ba za su iya tabbatar da ƙarfinsa a manyan al’umma ba.
  • Rukuni ɗaya: maza matasa masu motsa jiki ne; ba a iya faɗi ko sakamakon zai yi aiki ga mata, manyan ‘yan wasa, ko masu shekaru daban‑daban.
  • Gwaji guda ɗaya: an auna ne a kan tuki da ke kai gajiya a 75 % na VO₂max, ba a kan horon makonni ko lokutan dogon horo ba.
  • Matsalolin auna TTE: gwajin gajiya na iya yin “noise” sosai, kuma ba koyaushe yana da alaƙa da sakamakon gasar ko zaman ɗan lokaci ba.

Kammalawa

Gwajin ya nuna cewa astaxanthin na iya ƙara kashi ≈ 18 % na lokacin gajiya a kan tuki mai tsanani, tare da rage alamun lalacewar tsoka (CK, LDH) da oxidative stress (MDA). Sai dai, gwajin ya ƙunshi mutane goma kawai, a kan tsari guda ɗaya, kuma ba a ga canjin ƙimar kumburi ko amfani da makamashi ba. Don haka, sakamakon ya kamata a ɗauke shi a matsayin tushen bincike ba a matsayin shaidar karshe ba a kan inganta aikin wasanni.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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