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Nutrition

Phenylcapsaicin a Pre‑Workout Ya Kara Karfin Squats na CrossFit Kuma Ya Rage Zafi

Dr. Gymbro · · 4 min read
#sports nutrition #supplements #pre workout #doms #capsaicin #crossfit #phenylcapsaicin

Phenylcapsaicin a Pre‑Workout Ya Kara Karfin Squats na CrossFit Kuma Ya Rage Zafi

Bayanin Gajeren Labari

Wani sinadari da ake samu daga tumatir mai suna phenylcapsaicin an gwada shi a kan ‘yan wasa 50 na CrossFit cikin gwajin ɓoye‑ɓoye da juyin‑juyi. An ba kowane ɗan wasa kwaya guda 2.5 mg mintuna 45 kafin fara horo. Sakamakon ya nuna cewa sinadirin ya inganta aikin squat (nauyi da yawan maimaitawa), ya rage raguwar tsallakewa (counter‑movement jump), kuma ya ƙara jin sauƙi daga zafi (DOMS) a awanni 24 da 48 bayan horon. Sai dai ba a sami bambanci a yadda suka yi a WOD (Workout of the Day) ba, kuma matakan lactate, RPE, da bugun zuciya ba su nuna canji ba.

Wannan takaitaccen bayani ne; ci gaba da karantawa don fahimtar cikakken sakamakon.

Menene Phenylcapsaicin?

Phenylcapsaicin (PC) wani nau’in capsaicin ne – ɗan’uwan sinadarin da ke ba tumatir ɗimi. Masana kimiyya sun yi nazari kan PC a matsayin abin taimako ga masu horo mai nauyi, domin yana iya rage jin zafi, ƙara ƙarfin fitarwa, da rage lalacewar tsoka. An yi amfani da wannan ilimin ne don tsara gwajin da zai auna tasirin sa a ainihin ‘yan wasan CrossFit.

Tsarin Gwaji: Waɗanda, Menene, Da Lokaci

Binciken da aka wallafa a Journal of the International Society of Sports Nutrition ya yi amfani da tsari na double‑blind, crossover. Kowanne daga cikin ‘yan wasa 50 (rabinsa mata) ya halarci zaman horo biyu: sau ɗaya da PC, sau ɗaya da placebo. Ba ‘yan wasa ba ko masu bincike suka san wane ne ke karɓar sinadiri.

  • Kwaya: 2.5 mg na phenylcapsaicin
  • Lokaci: mintuna 45 kafin fara horo
  • Zaman horo: aikin CrossFit da aka tsara, ciki har da warming‑up, rukunin ɗagawa nauyi, da WOD
  • Abubuwan da aka auna:
    • Counter‑movement jump (CMJ) kafin da bayan horo
    • Squat mai zurfi a 70 % na 1RM bayan horo
    • Bugun zuciya
    • Lactate a jini
    • Rating of Perceived Exertion (RPE)
    • Yanayin dawowar ƙarfi
    • Delayed‑onset muscle soreness (DOMS) a awanni 24 da 48

Sakamakon Da Ya Fi Fitowa

Squats sun inganta bayan horo

Idan aka kwatanta da placebo, PC ya ƙara nauyin squat a 70 % na 1RM da yawan maimaitawa (P ≤ 0.035). ‘Yan wasan sun ɗaga nauyi mafi girma kuma sun yi ƙarin reps bayan horo.

Tsallakewa (CMJ) ya rage raguwar

CMJ yawanci yana raguwa bayan horo mai nauyi, alamar gajiya ta neuromuscular. PC ya rage wannan raguwar sosai (P < 0.001), wanda shine mafi karfin siginar ƙididdiga a takardar.

Rukunin ɗagawa nauyi ya riƙe ƙarfin sa

A dukan rukunin, rukunin PC ya ci gaba da riƙe ƙarfin ɗagawa (P interaction = 0.011), tare da nauyi mafi girma a zagaye na 9 (P = 0.030). Amfanin ya fito a matakin ƙarshe, lokacin da gajiya ke ƙaruwa, ba a farkon ba.

Jin zafi ya ragu na kwanaki biyu

DOMS ya kasance ƙasa sosai tare da PC a awanni 24 da 48 (P = 0.030).

Abubuwan Da Ba Su Canza Ba

  • WOD: Babu bambanci a lokacin WOD (P interaction ≥ 0.826).
  • Lactate, RPE, da bugun zuciya: Ba su canza ba (P interaction ≥ 0.340). Duk da cewa PC na rage jin zafi, ba a ga raguwar ƙimar RPE ba, wanda ke nuna cewa ‘yan wasan ba su ji horon ya yi sauƙi ba.

Maza Da Mata

Rarraba sakamakon ta jinsin ya nuna cewa PC ya rage raguwar CMJ a maza (P = 0.043) kuma ya ƙara nauyin squat a mata (P = 0.021). Amma ƙungiyar ta ƙunshi mutum 25 a kowanne rabo, don haka ba za a iya ɗaukar wannan a matsayin hujja mai ƙarfi ba.

Shaidar Sha'awa Da Ƙuntatawa

Marubutan biyu, Jimenez‑Martinez da Alix‑Fages, sun bayyana cewa su ne masu ba da shawara ga alamar Life Pro Nutrition (Madrid, Spain). Wannan ba ya kawar da ingancin sakamakon, amma yana nuni da buƙatar gwaje‑gwaje na masu zaman kansu kafin a ɗauki tasirin a matsayin tabbatacce.

Ƙuntatawa

  • Gwajin na minti ɗaya: An yi amfani da sinadiri guda ɗaya kafin horo ɗaya. Ba a san ko tasirin zai ci gaba idan an yi amfani da shi akai‑akai ba.
  • Jama'a na musamman: ‘Yan wasa na CrossFit ne; sakamakon na iya bambanta ga masu farawa, manya masu shekaru, ko ‘yan wasa a wasu wasanni.
  • Hanyoyin da ba a tabbatar ba: An yi hasashen rage jin zafi da rage lalacewar tsoka, amma ba a samu canji a RPE ba, wanda ke nuna cewa tunanin ba ya da ƙarfi.
  • Girman tasiri ba a bayyana ba: Ƙididdiga sun nuna bambanci, amma ba a san ainihin girman tasirin a aikace ba.

Abubuwan Da Za A Iya Amfani Da Su

Kayan da aka gwada: 2.5 mg na phenylcapsaicin, an sha mintuna 45 kafin horo.

Wanda zai iya amfana: ‘Yan wasa na CrossFit da ke ɗagawa nauyi masu ƙarfi, kuma suke son ƙara ƙarfin su a ƙarshen zaman ko kuma rage jin zafi a gaba.

Wanda ya kamata ya guje ko ya yi hankali:

  • Mutanen da ba su da juriya ga capsaicin ko abincin yaji. Binciken bai ba da rahoton illa ba, don haka a duba cikakken rubutun.
  • Waɗanda ke cikin ciki, ke shan magani, ko ke da wata cuta – su tuntuɓi likita.
  • Masu neman ƙaruwa a WOD. Gwajin bai nuna tasiri a WOD ba.
  • Masu farawa: babu shaidar da ke tallafa wa horon farawa; barci, ƙarin protein, da tsare‑tsaren horo na dindindin su ne mafi muhimmi.

Kammalawa

Phenylcapsaicin ba sihiri ba ne na pre‑workout, amma wannan gwaji yana nuna cewa sinadirin na iya riƙe ƙarfin squat, rage raguwar tsallakewa, da sauƙaƙa jin zafi a 'yan wasa na CrossFit. Sai dai ba a ga tasiri a WOD, kuma matakan RPE, lactate, da bugun zuciya ba su canza ba. Tunda marubutan suna da alaka da alamar masana'antu, ya kamata a jira karin gwaje‑gwaje na masu zaman kansu kafin a dauki phenylcapsaicin a matsayin kayan pre‑workout da za a dogara da shi ga kowa.

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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