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Science & Research

Wannan Nau'in Carnitine Ya Kara Karfin Sprint Har Zuwa 15% Kuma Ya Rage Lactate

Dr. Gymbro · · 4 min read
#supplements #nitric oxide #hiit #gplc #carnitine #sprint performance #lactate

Carnitine da ake tunani za su rage kitse amma ba su da tasiri sosai

A wani bincike da aka wallafa a 2009 a Journal of the International Society of Sports Nutrition an gwada wani nau'i daban na carnitine, glycine propionyl‑L‑carnitine (GPLC), akan abin da mafi yawan ‘yan wasa ke bukata: sprints masu ƙarfi da ake maimaitawa. Sakamakon ya nuna ƙaruwa a ƙarfin sprint da kuma raguwar matakin lactate a jini. Lambar da aka miƙa a rubuce tana da ma'ana, amma dole ne a ba da cikakken yanayi.

Binciken: Menene a hakikanin gaskiya?

Masana a Florida Atlantic University, ƙarƙashin jagorancin Prof. Jacobs, sun gudanar da gwajin double‑blind, placebo‑controlled, crossover a kan maza 24 masu horon ƙarfi (shekaru 25.2 ± 3.6). Kowanne mahalarta ya halarci zaman gwaji biyu, a nesa mako guda. Minti 90 kafin kowanne zaman, an ba su gram 4.5 na GPLC ko gram 4.5 na selulosa (placebo) a tsari na jujjuya.

Gwajin ya ƙunshi sprints guda biyar na dakiku 10‑kawai a kan na'urar Wingate, tare da hutu na dakiku 1 tsakanin su. An auna:

  • ƙarfin daka mafi girma (peak power)
  • ƙarfin matsakaici (mean power)
  • raguwar ƙarfin daga farkon zuwa ƙarshen sprint
  • bugun zuciya (HR)
  • matakin lactate a jini kafin, lokacin, da bayan sprints

An daidaita ƙimar karfi da nauyin jiki na mahalarta.

Yadda “15 %” aka samu

Da GPLC, ƙarfin mafi girma da matsakaici ya ƙaru tsakanin 2.6 % zuwa 15 % a cikin lokuta biyar (p < 0.05). Wannan 15 % shine mafi girma da aka samu a wani sprint, ba matsakaicin ƙaruwa ba a duk sprints ɗin. Masu binciken sun kuma gano alaka mai ƙarfi tsakanin tsarin sprint da shigar GPLC (p < 0.05), wato amfanin yana iya bambanta daga sprint ɗaya zuwa wani.

Lactate

  • Minti 4 bayan motsa jiki: lactate ya ragu 15.7 % tare da GPLC, amma p = 0.09 (ba ƙarfi sosai).
  • Minti 14 bayan motsa jiki: lactate ya ragu 16.2 % (p < 0.05).

Saboda haka sakamakon mafi tabbatacce shine na minti 14.

GPLC vs. L‑carnitine na al'ada vs. ALCAR

Dukansu suna da asalin carnitine, wadda ke taimakawa kai fatty acids zuwa mitochondria. Bambancin su yakan fito daga abin da aka haɗa da su:

  • L‑carnitine: tsantsa, ana amfani da shi don rage kitse da inganta metabolism gaba ɗaya.
  • Acetyl‑L‑carnitine (ALCAR): an ƙara acetyl, yana taimakawa kwakwalwa da tsarin jijiyoyi.
  • GPLC: propionyl‑L‑carnitine da aka haɗa da glycine. An fi nazarin propionyl‑L‑carnitine a fannin jijiyoyi, inda ake danganta shi da nitric oxide.

Wasu bincike sun nuna GPLC na ƙara yawan metabolites na nitric oxide a lokacin hutu da kuma lokacin da jini ya yi zafi (reactive hyperaemia). Nitric oxide na buɗe manyan jijiyoyi, don haka ana tsammanin rage ƙarar ƙaura da inganta isar da sinadarai a lokacin sprint‑sprints masu maimaitawa. Sai dai a wannan binciken ba a auna nitric oxide ko yawan jini ba; abin da aka auna shine ƙarfin aiki da lactate, ba dalilin da ke bayan su ba.

Iyakoki da ya kamata a sani

  • Sampula ɗaya kawai: maza 24 masu horon ƙarfi. Ba a wakilta mata, tsofaffi, ‘yan wasa masu juriya ko masu farawa ba.
  • Adadin da aka gwada: gram 4.5 guda ɗaya, ba a gwada shan a kai a kai ba.
  • Nau’in motsa jiki: sprint a na'urar Wingate. Ba a san ko zai yi aiki a horon barbell, gudu ko wasannin ƙungiya ba.
  • Wurin bincike guda: ƙungiyar bincike ɗaya ce kawai, ba a sami maimaitawa da yawa ba. Duba takardar don ganin ko akwai goyon bayan kuɗi da rikice‑rikice.
  • Lactate: daga gwaje‑gwajen biyu, ɗaya kawai ya wuce ka'ida ta p < 0.05.
  • Rage lactate ba yana nufin ingantaccen aiki kai tsaye ba. Zai iya nufin ƙarancin damuwa a glycolysis ko saurin tsabtace lactate. Binciken ba ya iya tantance menene ainihin dalilin.

Menene wannan ke nufi a gare ka?

Adadi da lokaci (kamar yadda aka gwada)

  • Gram 4.5 na GPLC a kusan minti 90 kafin horo. Wannan shi ne kadai tsari da ke da hujja a wannan bincike. Kada ka ɗauka ƙananan adadi ko canjin lokaci zai ba da irin wannan sakamako.

Waɗanda za su iya amfana

  • ‘Yan wasa masu HIIT, sprint intervals ko ayyuka masu maimaitawa da hutu kaɗan.
  • Masu horon ƙarfi da ke son gwada wani pre‑workout don ranakun conditioning.
  • Kowane mutum da ke tunanin hujjar ba ta cika ba kuma yana son gwada shi a hankali.

Waɗanda ya kamata su guje shi

  • Duk wanda ke neman maganin rage kitse ko kariya ga lafiya gaba ɗaya – binciken bai magance wannan ba.
  • Mutanen da ke da cutar koda, matsalolin thyroid, epilepsy, ko masu shan magungunan da ke da tasiri mai ƙarfi – su tuntuɓi likita kafin su sha wani nau’in carnitine.
  • Mata masu juna biyu ko masu shayarwa.
  • Masu kasafin kuɗi ƙanana: gram 4.5 na GPLC yakan fi tsada fiye da sauran nau’o’in carnitine. Kula da farashi kuma ka tabbatar lakabin ya ƙunshi GPLC.

Gwaji na kai (self‑experiment)

A ranar da kake yin tsauraran intervals, sha GPLC a minti 90 kafin horo, sannan a rubuta ƙarfin sprint da yadda kake ji bayan kowane zagaye. Ka kwatanta da ranar da ba ka sha ba. Tabbatar da cewa komai ya kasance iri ɗaya – abinci, caffeine, bacci. Gwaji na kai ba zai maye gurbin bincike ba, amma zai ba ka fahimtar yadda jikinka ke amsawa.

Kammalawa

A cikin wannan gwajin crossover, gram 4.5 na GPLC ya ƙara ƙarfin sprint tsakanin 2.6 % zuwa 15 % a lokuta biyar, kuma ya rage matakin lactate a jini bayan minti 14 da 16.2 %. Wannan na da amfani ga ‘yan wasa masu sprint da interval. Amma ya kasance gwaji guda ɗaya, ƙanƙanta, da na lokaci‑gajere a kan na'urar Wingate, kuma ba a tantance tasirin nitric oxide ba. GPLC na bukatar ƙarin bincike; kada a ba shi amincewa ba tare da cikakkiyar hujja ba.

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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