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.
Astaxanthin 12 mg na Kwanaki 28: Lalacewar Tsoka da Gajiya a Masu Taekwondo
Wani sabon bincike mai tsari na bazuwar ya gwada shan 12 mg na astaxanthin a kowace rana ga matasan maza masu horar da taekwondo. Bayan kwanaki 28, rukunin da ya ci gaba da sha ya nuna canjin matakin creatine kinase daban da na placebo, tare da ƙaruwa a SOD, raguwar matakan MDA, da rage gajiya ta tunani da jiki. Sai dai sakamakon gajiya sun kasance na tambayoyi ne kawai, ba tare da wani mu'amala mai ƙarfi tsakanin rukunin da lokaci ba. Binciken ya ƙunshi ƙananan adadi kuma ya auna alamun jini, ba auna aiki ba. Ga abin da sakamakon ke nuna, abin da ba ya nuna, da waɗanda za su iya sha’awar wannan bayani.
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.
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.
Astaxanthin Na Kwana 4 Ya Ƙara Lokacin Tuki Har Zuwa Gajiya Daga Minti 72 Zuwa 85 a Gwajin Ƙananan
Shan astaxanthin 28 mg a rana na tsawon kwanaki 4 ya tsawaita lokacin tuki har zuwa gajiya daga kusan minti 72 zuwa 85 a gwajin bazuwar kan maza goma, kusan kashi 18 % ƙaruwa. Hakanan ya rage alamun lalacewar tsoka (CK, LDH) da oxidative stress (MDA) bayan tuki a 75 % na VO₂max, yayin da alamun kumburi da amfani da makamashi ba su canza ba.