Vitamin D da Saurin Dawowar Ƙarfi a Maza Masu Cikakken Matakin Vitamin D
Maza masu matakin vitamin D na al'ada na iya dawo da ƙarfi cikin sauri bayan horo mai tsanani idan suna shan 4000 IU a kowace rana. A gwaji mai raba bazuwar da placebo, ƙarfin isometric ya ƙaru kusan kashi 8 cikin ɗari bayan awanni 24, yayinda ALT da AST suka dan ragu. Sai dai radadin ciwo ba ya raguwa kwata‑kwata. Ga abin da binciken ya nuna, iyakokinsa, da kuma wanene zai iya amfana da shi.
Smoothie na Blueberry Ya Sa Ƙafafu da Suka Ji Ƙaura Sake Samun Ƙarfi Cikin Sauri
Matan goma sun sha wahalar ƙara ƙarfi a quadriceps ta hanyar motsa ƙaura mai nauyi (eccentric) sannan su sha smoothie ɗin blueberry guda ɗaya. A cikin wannan gwaji na raba‑raba (crossover) an ga cewa abin sha na blueberry ya hanzarta dawowar ƙarfi na isometric cikin awanni 60 (p = 0.047), yayin da placebo da aka daidaita don adadin antioxidants bai haifar da irin wannan tasiri ba. Wannan na nufin ribar ba kawai daga antioxidants ba ce. Sakamako guda ɗaya ne ya kai muhimmin ƙima, kuma adadin mahalarta ƙanana ne, don haka shaidar alƙawari ce amma ba ta kammala ba. Ga yadda aka gudanar da binciken, abin da aka samu, da yadda za a yi amfani da sakamakon a lokutan ƙaura na ƙafa.
Gram 2 na Citta na Rage Zafin Tsoka na Ranar Gaba da Kusan 25% a Gwaje‑gwaje Biyu
Akwai kayan ɗanɗano na daki wanda aka gwada akan ɗaya daga cikin manyan korafe‑korafen masu motsa jiki: zafi a tsoka bayan horo. A cikin gwaje‑gwaje biyu masu ɓoye, mutanen da suka sha gram 2 na citta a kullum tsawon kwanaki 11 sun ba da rahoto cewa zafi ya ragu kusan kashi 25% a awa 24 bayan motsa jiki mai tsanani. Amma citta ba ta nuna tasirin ƙarfi ko rage kumburi ba, kuma ba a gwada ta tare da ibuprofen ba. Ga abin da binciken ya nuna, dalilin da zai sa ta yi aiki, inda hujjar ke ƙarewa, da waɗanda ya kamata suyi la’akari da gwadawa.
Meriva Curcumin Ta Rage Lalacewar Tsoka a MRI Bayan Gudun Karkashin Dutsen
Wani gwaji na ƙanana da aka gudanar a 2014 ya nuna cewa Meriva Curcumin – wani haɗin curcumin da lecithin daga kamfanin Indena – yana rage alamun raunin tsoka da aka gani a hoton MRI bayan gudun karkashin dutsen. Maza ashirin sun sha 2 g na samfur sau biyu a rana, farawa awanni 48 kafin gwajin har zuwa awanni 24 bayan ƙarshe. Sakamakon MRI ne ya fi jan hankali, yayin da raguwar radadi ta bayyana ne a gabaɗayan ƙafafu. Alamomin oxidative stress da binciken histology ba su nuna bambanci ba. An bayyana ƙimar samfur, lokacin amfani, ƙuntatawar gwaji, da abin da sakamakon ke nuni da shi.
1 g/kwana Quercetin Kafin Horon Eccentric: Tasirin IGF
Me ke faruwa idan ka sha 1 g na quercetin a kowace rana tsawon kwanaki 14 kafin wani horon eccentric da ke ƙona biceps? A wani ƙananan gwaji double‑blind da aka yi a kan maza matasa 12, alamomin lalacewar tsoka kamar CK, LDH da myoglobin sun ragu, haka kuma IL‑6 ya sauka. IGF‑I ya ƙaru sosai, IGF‑II kuma ta bayyana a awanni 72 maimakon mako guda. Duk da haka, saboda samfurin ya ƙunshi mutane kaɗan kuma ba a auna girman tsoka ba, wannan sakamako alama ce ta ingantaccen farfadowa, ba hujja ba ce ta ƙara girman tsoka.