Kowa na ce wa ‘yan wasa su sha ruwa. Amma a wani ƙananan binciken ƙwallon kwando, ruwa kaɗai bai daidaita harin ‘shooter’ kamar yadda ruwan da aka ɗan gauraya da L‑alanyl‑L‑glutamine (AG) ke yi. Abin mamaki shi ne ƙaramar ƙima ta yi nasara akan babbar ƙima.

Binciken a Taƙaice

Takardar da aka wallafa a Journal of the International Society of Sports Nutrition a shekarar 2012, ta fito daga ƙungiyar da Jay Hoffman ke jagoranta a Jami'ar Central Florida. Ga tsarin binciken:

• Tsari: maimaitawa (crossover), inda kowane ɗan wasa ya shiga dukkan gwaje‑gwaje huɗu.
• Masu Halarta: mata 10, ‘yan wasa masu tallafi a NCAA Division I (shekaru 21.2 ± 1.6, nauyi 73.5 ± 8.0 kg).
• Gwaji: wasanni huɗu na minti 40 na ƙwallon ƙafa tare da dakatarwa da aka tsara don shan ruwa.
• Yanayi: babu shan ruwa (DHY), ruwa kaɗai (W), ƙaramar AG (1 g per 500 ml, AG1), da babbar AG (2 g per 500 ml, AG2).
• Bincike: canjin daga farko zuwa ƙarshe, an kwatanta da ANOVA na hanya ɗaya mai maimaitawa.

Menene L‑Alanyl‑L‑Glutamine?

AG dipeptide ne, wato glutamine da alanine da suka haɗu. Yana narkewa cikin sauƙi a ruwa, shi ya sa za a iya gauraya shi cikin abin sha na wasanni. Binciken ya gwada ko ƙara wannan a cikin ruwan shan ruwa zai iya canza ƙwarewa da aikin jiki a ƙarshen wasa idan aka kwatanta da ruwa kaɗai.

Yadda Suka Saita Matakan Ruwa

Gwajin farko shine wasan rashin ruwa. ‘Yan wasa ba su sha komai ba, kuma adadin nauyin da suka rasa ya ƙayyade yawan ruwan da za su sha a gwaje‑gwaje uku na gaba. Sun rasa 1.72 ± 0.42 kg, ko kashi 2.3 % na nauyin jikinsu. A wasanni uku na shan ruwa, yawan da suka sha ya kai 1.55 ± 0.43 L, ba tare da bambanci tsakanin ruwan da AG ba. Don haka ba za a iya zargin ɗaya daga cikin yanayi ya ba da ruwan fiye da ɗayan ba.

Babban Sakamako: Harin ‘Shooter’

Sakamakon harin shine inda abubuwa suka fito fili:

• AG1 vs. babu shan ruwa: bambanci na kashi 12.5 % a harin (p = 0.016).
• AG1 vs. ruwa kaɗai: bambanci na kashi 11.1 % (p = 0.029).

Ruwa kaɗai bai bambanta sosai da wasan rashin ruwa ba a cikin ƙididdigar da aka bayar. Gwajin AG1 ya bambanta da duka biyun. A takaice, maye gurbin ruwan ba ya isa don riƙe daidaiton harin; ƙara dipeptide ya zama muhimmi.

Lokacin Amsa da Gajiya

Lokacin amsa na gani ya bambanta sosai bayan AG1 idan aka kwatanta da babu shan ruwa (p = 0.014). Mawallafa sun ƙara da cewa shan AG ya kiyaye ƙwarewar wasa da lokacin amsa na gani fiye da ruwa kaɗai.

Gajiya, wadda auna ta hanyar player load, ba ta da tabbas sosai. Bambanci (p = 0.045) ya bayyana ne kawai tsakanin gwajin AG2 da wasan rashin ruwa. Don haka babbar ƙima ta bayyana a gajiya, yayin da ƙaramar ƙima ta bayyana a harin da lokacin amsa.

Karfafa tsalle ba ta motsa ba. Matsakaicin ƙarfi a tsaye ba su nuna bambanci a kowanne gwaji. Idan kuna neman ƙara tsalle, wannan binciken ba ya ba da wata fata.

Me Ya Sa Karamar Ƙima Ta Fi Manya?

Takardar ba ta fayyace dalilin da ya sa ƙaramar ƙima (AG1) ta fi babbar ƙima (AG2) aiki a harin ba, kuma ƙungiyar tana da ‘yan wasa 10 ne kawai, don haka hasashe ba zai zama tabbatacce ba. Karanta a sauƙaƙe na nuna cewa ƙari ba koyaushe ke nufin mafi kyau ba, kuma alakar ƙima‑amsa ba ta bi layi madaidaici ba. Duk wani dalili zai kasance zato har sai manyan bincike suka tabbatar da shi.

Menene Wannan Ke Nufi a Gare Ku?

Kima: Kima mai tasiri a wannan binciken shine 1 g AG a kowace 500 ml na ruwa. Idan ‘yan wasa suna shan kusan 1.55 L a matsakaici, hakan ya kai kimanin 3 g gabaɗaya a tsawon wasa. Wannan lissafi ne na kaina, ba a fadi shi a takardar ba. Kima na 2 g a kowace 500 ml ba ta inganta harin fiye da ƙaramar ƙima ba.

Lokaci: ‘Yan wasa suna shan ruwan a dakatarwar da aka tsara a cikin wasan minti 40, tare da adadin ruwan da ya dace da asarar nauyin da aka auna. Hanya mafi sauki ita ce a gauraya AG a cikin ruwan da za a sha a lokacin wasanni ko horo masu tsawo, maimakon a ɗauka shi sau ɗaya kafin fara wasa.

Wadanda Zai Iya Amfana:

• ‘Yan wasa na ƙwallon ƙafa ko sauran wasanni da ake samun dakatarwa a lokuta masu tsawo, inda daidaito a ƙarshe ke da muhimmanci.
• ‘Yan wasa da ke zuba zufa har su rasa kashi kaɗan na nauyin jikinsu.
• Kwararru ko masu horo da ke da tsarin shan ruwa kuma suna son gwada wani ƙari.

Wadanda Ya Kamata Su Guji:

• Duk wanda ke neman ƙarin tsalle ko ƙarfi, domin binciken bai nuna wani tasiri a wannan fanni ba.
• Masu motsa jiki marasa tsawo ko masu yin wasa a mataki na yau da kullum, wanda ba a gwada a wannan binciken ba.
• Mutane da ke da cutar koda ko hanta, ko kuma ke shan magani – su tuntubi likita kafin su ɗauki kowanne ƙarin amino acid.
• Duk wanda ke tsammanin tabbataccen sakamako, domin shaida ba ta da ƙarfi sosai.

Abubuwan Da Ya Kamata Ku San

1. Ƙananan samfur. ‘Yan wasa 10 ne kawai suka halarta, don haka sakamakon yana da rauni.
2. Mata kawai, ƙwararru kawai. Dukkan su ‘yan wasa ne a Division I na mata. Ba a san ko za a iya shafa su ga maza, masu wasa na wasanni na hutu, ko wasu wasanni ba.
3. Wasan rashin ruwa ya zo a farko. Asarar nauyin sa ta ƙayyade ruwan da za a ba a gwaje‑gwaje gaba. Takardar ba ta bayyana ko an canza tsari ba, don haka tasirin tsari ko sanin juna ba a iya kawar da su ba.
4. Tallafi da rikici na sha'awa. Takardar ba ta ambaci inda aka samu kuɗi ko haɗin gwiwa da masana'antu ba. Duba cikakken rubutu (PMC3316133) don ganin bayanan kuɗi da sha'awar da ke akwai kafin yanke hukunci.
5. Bincike guda ɗaya. Wannan ba ta zama ilimin ƙarshe ba, kuma za a buƙaci maimaitawa.

Takaitaccen Bayani

A wannan ƙananan gwajin maimaitawa, ƙara 1 g AG a kowace 500 ml na ruwan shan ruwa ya kiyaye aikin harin kusan 11 % fiye da ruwa kaɗai kuma kusan 12.5 % fiye da rashin shan ruwa, kuma ya taimaka daidaita lokacin amsa na gani. Karfin tsalle ba ya canzawa, kuma ƙarin ƙima ba ta wuce ƙaramin ƙima a harin ba. Wannan hanya ce mai ban sha'awa ga dabarun shan ruwa a wasanni masu tsawo, amma ba a tabbatar da ita ba, don haka ku yi la’akari da dukkan ƙayyadaddun ka’idojin da ke sama kafin ku yanke shawara.