‘Yan Wasan Olympic Da Ke Neman Ƙarfi Sun Sha 300 mg Ubiquinol: Ƙaruwa Na 2.5 %
Akwai wani ɓangare da aka manta da shi a yawancin labaran ƙarin abinci: kowa ya ƙara ƙarfi.
A wani gwaji da ya kunshi ’yan wasa 100 masu horo a Jamus, waɗanda ke shirin tseren London 2012, ƙungiyoyin placebo da na ubiquinol duka sun samu ƙaruwa a ƙarfin pedal a cikin makonni shida. Aikin horo ne ya ba da mafi yawan ci gaban. Amma rukunin da ya sha 300 mg ubiquinol a kowace rana ya samu ƙaruwa mafi girma: +11 % idan aka kwatanta da +8.5 % na placebo. Tazara ta ≈ 2.5 % ce, wadda ke ba da bambanci a matakin kimiyya. Ko ya dace a bi wannan hanya ko a’a, ya danganta da bukatarka.
Ubiquinol vs. Ubiquinone: Menene Banbanci?
Coenzyme Q10 (CoQ10) sinadari ne da ƙwayoyin halittarmu ke amfani da shi a sarkar watsawar electron a mitochondria – wato na’urar da ke juya abinci zuwa ATP. CoQ10 yana zuwa da sifofi guda biyu:
- Ubiquinone – siffar da aka ƙone, ita ce mafi yawanci a ƙarin CoQ10 na gargajiya.
- Ubiquinol – siffar da aka rage, wadda ke da aikin antioxidant kuma ke ɗaukar electron a cikin mitochondrial. Jikinmu yana canza ubiquinone zuwa ubiquinol.
Masu ƙera ƙari su kan tallata ubiquinol a matsayin wanda ya fi saurin shan jini, kuma farashinsa yana da tsada. Wannan ikirarin na da muhawara, kuma wannan gwaji ba ya kwatanta ubiquinol da ubiquinone; kawai ya kwatanta ubiquinol da placebo.
Bayanin Gwajin: Wa, Me, Yaushe?
Wannan bincike, da aka wallafa a Journal of the International Society of Sports Nutrition a 2013 (Alf, Schmidt & Siebrecht), an yi shi double‑blind tare da placebo‑controlled:
- Masu halarta: ’yan wasa 100 masu horo sosai, matasa Jamusawa (maza 53, mata 47, matsakaicin shekaru 20).
- Manufa: duka suna horo don tseren Olympic na London 2012.
- Girman magani: 300 mg ubiquinol a rana ko placebo.
- Tsawon gwaji: makonni 6.
- Gwajin: auna ƙarfin pedal a kan ergometer na keke, a watts per kilogram (W/kg) a matakin 4 mmol lactate threshold.
- Lokutan auna: a farkon gwaji (baseline), mako na 3, da mako na 6.
‘Yan wasan sun ci gaba da horar da kansu kamar yadda shirye‑shiryensu na Olympic suka bukata.
Sakamako: Duk Rukuni Sun Inganta, Amma Ubiquinol Ya Fi
| Rukuni | Farko (W/kg) | Karshe (W/kg) | Canji |
|---|---|---|---|
| Placebo | 3.64 | 3.94 | +0.30 W/kg (+8.5 %) |
| Ubiquinol | 3.70 | 4.08 | +0.38 W/kg (+11.0 %) |
Bambancin ƙaruwa tsakanin rukuni biyu ya kasance +0.08 W/kg, wato kusan 2.5 %, kuma yana da ma’ana a matakin kididdiga (p < 0.03). Horon ne ya haifar da manyan ci gaba; ma rukunin placebo ya samu kusan 8.5 % karin ƙarfi, yayin da ubiquinol ya ƙara ƙaruwa kaɗan a saman.
Me Ya Sa 2.5 % Ya Zama Muhimmi?
Ga ɗan wasa mai fafatawa a nisan daɗewa ko a ƙarfi, ƙaruwa na 2.5 % ba ƙarami ba ne. Wasannin manya sukan ƙare da bambancin kashi kaɗan, kuma kowane ɗan ƙaramin faɗi da ba ya kawo hatsari zai iya bambanta tsakanin nasara da gazawa. Masu keke, masu rowing, masu gudu da sauran ‘yan wasan da sakamakon su ke dogara ne kan ƙarfin pedal za su iya amfana sosai.
Ga masu ɗaga nauyi na hutu, wannan sakamakon ba zai yi tasiri sosai ba. Gwajin ya auna ƙarfin pedal ne, ba squat, bench press ko deadlift ba. Sabili da haka ba za a iya fassara 0.08 W/kg kai tsaye zuwa ƙara a ƙarfin ɗaga nauyi ba. Idan an samu isasshen barci, isasshen furotin da daidaitaccen horo, tasirin sinadarin zai iya zama ƙasa da tasirin waɗannan abubuwan.
Ƙananan Rubutu – Abubuwan Da Ya Kamata Ka Yi La’akari Da Su
- Rashin daidaita horo: Kowanne ’yan wasa ya horar da kansa daban‑daban. Idan an raba su zuwa ƙungiyoyi tare da horo daidai, za a rage “hayaniya”, amma a wannan gwaji an bar hakan a matsayin ƙuntatawa.
- Alaka da masana’anta: Daya daga cikin marubutan gwajin masani ne a fannin abinci, kuma gwajin an yi tare da kamfanin Kaneka, babban mai samar da ubiquinol. Wannan ba yana nufin sakamakon ya ƙarye ba, amma yana buƙatar gwaje‑gwaje daga wasu ƙungiyoyi su tabbatar da sakamakon.
- Matsayin Ƙarƙashiya: Gwajin ya duba nau’i ɗaya na aiki – ƙarfin pedal. Ba ya ba da hujja game da tasirin sa a gudu, tsawon lokaci ko nasarar gasar.
- Ƙaramin misali: ‘Yan wasa matasa masu lafiya ne daga Jamus. Ƙungiyoyi kamar masu ɗaga nauyi, 'yan wasa masu shekaru mafi girma, ko masu fama da cuta na iya ba da amsa daban.
A taƙaice, alamar tana da ’yan sha’awa, amma ba hukunci na ƙarshe ba.
Yadda Za a Yi Amfani Da Shi
- Girman magani: 300 mg ubiquinol a rana.
- Lokacin sha: Ubiquinol mai narkewa a cikin mai ne, don haka a sha tare da abincin da ke da kitsen – kamar kwai, avocado, gyada, man zaitun ko kifi mai kitse. Sha a cikin mara abinci zai iya rage sha’awa.
- Tsawon lokaci: Gwajin ya ɗauki makonni 6; ba a ga tasiri a cikin yini ɗaya ba. Don haka a sa ran fara ganin bambanci bayan makonni uku zuwa shida.
- Wa Ya Kamata Ya Amfana:
- ‘Yan wasan nisan daɗewa da ƙarfi da ke neman ƙara ƙaramin faɗi.
- ‘Yan wasa da horo, abinci da sabunta jiki suka riga suka daidaita.
- Masu amfani da statins, waɗanda ke rage matakin CoQ10 a jiki. Idan kana shan statin, ka tuntuɓi likitanka kafin ka fara, domin CoQ10 na iya hulɗa da wasu magunguna kamar warfarin.
- Wa Ya Iya Tsallake: Masu ɗaga nauyi na hutu da ba su dogara da ƙarfin pedal ba, domin a gare su manyan abubuwa kamar progressive overload, furotin da barci sune ke kawo gagarumin ci gaba.
Kudin vs. Amfani
Ubiquinol yawanci ya fi tsada fiye da CoQ10 na al’ada, kuma 300 mg a kowace rana ya fi girma fiye da 100 mg da yawanci ake ba da shawara. Don haka kuɗin wata zai iya kai sama da ƙarin ƙari kamar creatine ko caffeine, waɗanda ke da shaidu mafi ƙarfi kan tasiri. Ga ‘yan wasan da ke bin kowanne ɗan ƙaramin faɗi, farashin na iya zama daidai. Ga kowa da kowa, zai fi kyau a sanya kuɗi a kan abubuwan da suka fi tasiri – horo, abinci, barci.
Karshe
Taken ya fada gaskiya: 300 mg ubiquinol a rana na tsawon makonni shida ya haifar da ƙaruwa kusan 2.5 % a ƙarfin pedal idan aka kwatanta da placebo a ’yan wasa masu horo don Olympic. Ba sihiri ba ne; hujja ta fito ne daga gwaji guda ɗaya da ke da alaƙa da masana’anta, kuma horo ne ya ba da mafi yawan ci gaban. Idan kana gasa a matakin da kashi kaɗan ke tantance sakamako, gwada shi na iya zama dabara mai amfani. Idan ba haka ba, ka fara da inganta horo, abinci da barci, sannan ka ga ko akwai buƙatar ƙarin sinadari.
