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Recovery

Farin Cikin Barci da Ya Sa Masu Matsalar Barci su Fita da Wuri

Dr. Gymbro · · 5 min read
#supplements #whey protein #research #sleep #alpha lactalbumin #athlete recovery #tryptophan

Ka ga tallan: wani ɓangare na whey da ke ɗauke da tryptophan, ana sha shi kafin kwanciya, an ce yana sa ka sauka cikin barci, ka kwanta lafiya, kuma ka tashi cikin ƙoshin lafiya. Sun kira shi alpha‑lactalbumin (ALAC) kuma ana kiran sa “fari na barci”.

Gwajin bazuwar da aka wallafa a shekarar 2025 a Nutrients ya gwada ALAC a cikin mutanen da za su amfana da shi fiye da kowa – ‘yan wasa da ke fama da rashin barci. Sakamakon bai cika da’idai da abin da talla ke ikirari ba.

Menene Gwajin Ya Gudu da Hakika?

Masana da Barnard jagoranta – Roberts, Lastella, Aisbett da Condo – sun gudanar da gwajin ƙaura‑ƙaura biyu (crossover trial). Kowanne mahalarta ya gwada duka ALAC da wani abu na ma’auni, don haka kowane mutum ya zama gwajin kansa.

  • Wanene: Mutane 24 masu horo na wasanni da ke da matsalar barci ta gaske. Matsakaicin maki a Athlete Sleep Screening Questionnaire ya kasance 8.6, kuma a Pittsburgh Sleep Quality Index ya kasance 10.0. PSQI da ya wuce 5 alamar barci marar kyau ne, don haka ba masu “zai yi kyau idan na barci” ba ne.
  • Yawan da Lokaci: 40 g na ALAC ko na ma’auni, an sha su awanni 2 kafin kwanciya, na kwana 7 a jere.
  • Wurin Gwaji: Mahalarta sun yi barci a gidajensu, ba a dakin gwaji ba, kuma an bi sawun barcinsu da actigraphy (na’urar da ke auna motsi a ƙwanƙwasa).
  • Gwajin Aiki: Bayan makon ciyarwa, an yi gwajin tsalle na 30‑seconds countermovement, Gwajin Yo‑Yo Intermittent Recovery Level 1, da gwajin lokacin amsa, duk a yanayin da aka sarrafa sosai.

Wannan tsari yana da muhimmanci saboda wasu bincike na baya sun nuna cewa cikin gajeren lokaci na shan ALAC na iya inganta barci da aiki a ‘yan wasa. Gwajin nan ya tambayi ko mako guda na shan yau da kullum a yanayi na yau da kullum zai yi tasiri iri ɗaya.

Abin da Ya Nuna: Lambobi

Sakamakon da ya fi jan hankali shi ne “fari na barci” bai inganta barci ko aikin jiki ba. A wasu ma’auni, al’amari ya ƙara ɗan tabarbarewa.

  • Ƙarin Tashin Farkawa: Yawan tashin farkawa da na’ura ta auna ya tashi daga 10.25 ± 5.28 a lokacin da ba a sha ALAC ba zuwa 11.01 ± 5.79 da ALAC (p = 0.031). Wato kusan rabi na ƙarin tashin farkawa a kowace dare.
  • Raguwar Tsayin Tsalle: Matsakaicin tsayin countermovement jump ya sauko daga 28.58 ± 5.53 cm zuwa 27.68 ± 5.14 cm (p = 0.037), wato kusan 0.9 cm ƙasa.
  • Rashin Jin Daɗi a Yamma: Kimar ƙwarin gwiwa da tunani a yamma ta ragu sosai (p < 0.001).
  • Abu ɗaya Mai Kyau: Yanayin damuwa a yamma ya ragu (p = 0.001).

Masu rubutun sun kammala da cewa kwanaki bakwai na ALAC ba su inganta barci ko ƙwarewar jiki a mutanen da ke da matsalar barci mai tsanani ba. A takaitaccen bayanin, an jaddada canjin tsayin tsalle, yayin da ba a fayyace bambance‑bambancen a sauran gwaje‑gwajen ba.

Me Ya Sa Wannan Ya Kaucewa Jita‑jita Game da “Fari na Barci”?

Tryptophan yana da alaka da serotonin da melatonin; ALAC kuwa na ƙunshe da tryptophan da yawa, don haka an yi tsammanin ƙara ALAC zai haifar da barci mafi kyau. Amma ilimin kimiyya ba koyaushe ke haifar da sakamako iri ɗaya a cikin mutane ba.

Binciken gajeren lokaci sun nuna alamar fa’ida, amma idan ‘yan wasa da ke fama da matsalar barci suka sha ALAC a kowace dare a gida na mako guda, babu fa’ida da ta bayyana. Canjin da aka samu ya tafi akasin: ƙarin tashin farkawa, ragin tsayin tsalle, da kuma ƙasa ƙwarin gwiwar yamma.

Dole ne a yi taka tsantsan. Wadannan bambance‑bambancen ba manya ba ne, kuma “ɗan tabarbarewa” ba yana nufin “hadari mai tsanani” ba. Amma samfurin da ake sayarwa a matsayin maganin inganta barci ya kamata ya guji yin ikirari da ba su da tushe.

Iyakokin Gwajin: Abubuwan Da Ba Za Su Iya Nuna Ba

Kafin a watsar da ALAC gaba ɗaya, ga wasu iyakokin gwajin:

  • Ƙananan ƙungiya: Mutane 24 ne kawai, don haka yana da wahala a gano ƙaramin tasiri. Ƙimar p‑value masu muhimmanci ba su da ƙarfi sosai, kuma ba a nuna ko an yi gyara na yawan gwaje‑gwajen ba.
  • Matsalolin Barci na Matsakaici: Masu rubutu sun ba da shawarar a gaba a yi bincike a kan masu matsalar barci mafi tsanani, waɗanda za su iya amsa daban.
  • Tsawon Lokaci Kaɗan: Kwana bakwai watakila ba su isa ba don ganin tasiri da ke buƙatar lokaci mai tsawo.
  • Babu Bayanai Kan Tsarin Barci: Actigraphy tana auna motsi, ba za ta iya tantance matakai kamar REM ko matakin zurfi ba, don haka wata tasiri a kan waɗannan ba a auna ba.
  • Matsakaicin ƙima: 40 g babban adadi ne; sakamakon ya shafi wannan ƙima da wannan lokaci, ba lallai ya shafi ƙananan adadi ba.
  • Damuwa vs Barci: Ragin damuwa a yamma gaskiya ne, amma ba tare da ingantaccen barci ko aiki ba.

Binciken da ya biyo baya a Nutrition Journal (2026) ya duba ALAC kafin kwanciya da alaƙarsa da sauran nau’ikan protein a ‘yan wasa masu matsalar barci, yana nuna cewa tambayar lokacin da abincin da aka ci tare da ALAC zai iya aiki har yanzu ana bincike.

Yadda Za Ka Amfani da Wannan Bayani

  • Matsakaicin da Lokaci da Aka Gwada: 40 g, awanni 2 kafin kwanciya, na kwana 7. Wannan ba ya haifar da ingantaccen barci ko aiki a wannan rukunin.
  • Nau’in: ALAC, ɓangaren whey mai ɗauke da tryptophan, an ba shi a matsayin kari, ba a matsayin madadin whey na kullum ba.
  • Waɗanda Za Su Iya Gwada da Kansu: ‘Yan wasa da ba su da matsalar lafiya za su iya ɗaukar shi a matsayin gwaji na ɗan haɗari. Idan ka yi haka, ka rubuta ainihin barcinka da kuma yadda kake jin ƙarfinka a safe maimakon ka dogara da talla.
  • Waɗanda Ya Kamata Su Guje Shi:
    • ‘Yan wasa da ke da matsalar barci kuma suna tunanin wannan zai magance su. Gwajin ya nuna babu fa’ida a wannan rukuni.
    • Duk wanda ke da babban gasa ko gwajin aiki a gobe, ganin ƙaramar ragin tsayin tsalle.
    • Duk wanda ke yawan tashi a dare, domin ƙara yawan tashin farkawa kaɗan.

Darasin gabaɗaya shi ne: rashin barci na dindindin ya fi amsawa ga abubuwa na asali – irin su jadawalin kwanciya mai ɗorewa, dakin kwanciya mai kyau, da kuma halayen horo da caffeine masu hankali – ko kuma zuwa ga kwararren likita, fiye da dogaro da ƙari guda ɗaya. Kar ka jingina duka nauyin da ɗan ƙara ke ɗauka.

Kammalawa

A cikin ‘yan wasa masu matsalar barci, mako guda na 40 g ALAC kafin kwanciya ba ya inganta barci ko aikin jiki. Ya ƙara ɗan tashin farkawa, ya rage tsayin tsalle, kuma ya ƙara raguwar ƙwarin gwiwa a yamma. Fa’idar da ta rage shi ne ƙananan damuwa a yamma. “Fari na barci” na iya samun amfani a wasu ƙungiyoyi ko hanyoyin amfani, amma ga ‘yan wasa da ke fama da barci mara kyau, wannan gwaji ya nuna ba shi da dalilin siyan samfurin da aka talla.

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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