ื”ืขื“ืคืชื›ื ืขื•ื“ื›ื ื” ืขื‘ื•ืจ ื”ืžืคื’ืฉ ื”ื–ื”. ื›ื“ื™ ืœืฉื ื•ืช ืืช ื”ื’ื“ืจืช ื”ื—ืฉื‘ื•ืŸ ืœืฆืžื™ืชื•ืช, ืขื‘ืจื• ืืœ
ืœื”ื–ื›ื™ืจื›ื, ื ื™ืชืŸ ืœืขื“ื›ืŸ ืืช ื”ืžื“ื™ื ื” ืื• ื”ืฉืคื” ื”ืžื•ืขื“ืคื•ืช ืขืœื™ื›ื ื‘ื›ืœ ืขืช ื‘
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ืžืชืืžื ื™ื ื‘ื›ืœ ืจืžื•ืช ื”ืงื•ืฉื™ ืžืฉืชืžืฉื™ื ื™ื•ืชืจ ื•ื™ื•ืชืจ ื‘ืชื•ืกืคื™ื ื›ื“ื™ ืœืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื ืฉืœื”ื.1 ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื”ื–ื•ื›ื™ื ืœืคื•ืคื•ืœืจื™ื•ืช ืจื‘ื” ื‘ืจืฉืชื•ืช ื”ื—ื‘ืจืชื™ื•ืช ื ืžืฆืื™ื ื‘ืฉื™ืžื•ืฉ ื ืจื—ื‘. 

ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื‘ื“ืจืš ื›ืœืœ ืžื›ื™ืœื™ื ืžื’ื•ื•ืŸ ืžืจื›ื™ื‘ื™ื ืฉื•ื ื™ื, ื•ื”ื ื ื•ืขื“ื• ืœื ื˜ื™ืœื” ืœืคื ื™ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช, ื‘ืžื˜ืจื” ืœืกื™ื™ืข ื‘ืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื. ื‘ื™ืŸ ื”ืžืจื›ื™ื‘ื™ื ื”ื ืคื•ืฆื™ื ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืงืคืื™ืŸ, ื—ื•ืžืฆื•ืช ืืžื™ื ื• ืžืกื•ืขืคื•ืช-ืฉืจืฉืจืช, ื ื™ื˜ืจื˜ื™ื, ืงืจื™ืื˜ื™ืŸ ื•ื‘ื˜ื-ืืœื ื™ืŸ.1 

ื™ืฉ ืœืฆื™ื™ืŸ ืฉืœื ื›ืœ ืชื•ืกืคื™ ืงื“ื-ื”ืื™ืžื•ืŸ ื”ื ื–ื”ื™ื. ื‘ืขื•ื“ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืื™ื›ื•ืชื™ื™ื ืžื›ื™ืœื™ื ืืช ื”ืžื™ื ื•ื ื™ื ื”ื ื“ืจืฉื™ื ืฉืœ ื”ืžืจื›ื™ื‘ื™ื, ืชื•ืกืคื™ื ืื—ืจื™ื ืžื›ื™ืœื™ื ืžื™ื ื•ื ื™ื ื’ื‘ื•ื”ื™ื ืื• ื ืžื•ื›ื™ื ืžื“ื™ ืฉืœ ื”ืžืจื›ื™ื‘ื™ื ื”ืคืขื™ืœื™ื ืžื›ื“ื™ ืฉืชื”ื™ื” ืœื”ื ื”ืฉืคืขื” ืžืžืฉื™ืช ืขืœ ื”ื‘ื™ืฆื•ืขื™ื. 

ืฆืจื™ืš ืœื“ืขืช ืขืœ ืžื” ื›ื“ืื™ ืœื”ืชื‘ื•ื ืŸ ื›ื“ื™ ืœื‘ื—ื•ืจ ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ื™ืขื™ืœ. ื‘ืžืืžืจ ื”ื–ื” ืืกื‘ื™ืจ ืืช ื”ื™ืชืจื•ื ื•ืช ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื•ืืกืคืจ ืื™ืš ืœืžืฆื•ื ืชื•ืกืฃ ืื™ื›ื•ืชื™ ื•ื™ืขื™ืœ ืฉื™ืขื ื” ืขืœ ื”ืฆืจื›ื™ื ืฉืœื›ื. 

ื”ืžืจื›ื™ื‘ื™ื ื”ืคื•ืคื•ืœืจื™ื™ื ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ

ื™ืฆืจื ื™ื ืจื‘ื™ื ื˜ื•ืขื ื™ื ื›ื™ ืชื•ืกืคื™ ืงื“ื-ื”ืื™ืžื•ืŸ ืฉืœื”ื ื”ื ื”ืชื•ืกืคื™ื ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืœืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื, ืืš ืืœ ืชืชื ื• ืœืคืจืกื•ื ืœืขื‘ื•ื“ ืขืœื™ื›ื. ืœื”ืœืŸ ืจืฉื™ืžืช ื”ืžืจื›ื™ื‘ื™ื ื”ื ืคื•ืฆื™ื ื‘ื™ื•ืชืจ ื‘ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ.

1. ืงืคืื™ืŸ

ืงืคืื™ืŸ ื”ื•ื ื”ืžืจื›ื™ื‘ ื”ืขื™ืงืจื™ ื”ืื—ืจืื™ ืœื”ืฉืคืขืชื ืฉืœ ืจื•ื‘ ืชื•ืกืคื™ ื”ืงื“ื-ืื™ืžื•ืŸ ืœืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื.1 ืžื—ืงืจื™ื ืจื‘ื™ื ืžืืฉืจื™ื ืืช ื™ืขื™ืœื•ืชื• ืฉืœ ืงืคืื™ืŸ ืœืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื. ืœืคื™ ืžื—ืงืจื™ื, ืฆืจื™ื›ื” ืฉืœ ืฉืœื•ืฉื” ืขื“ ืฉื™ืฉื” ืžื™ืœื™ื’ืจื ืฉืœ ืงืคืื™ืŸ ืœืงื™ืœื•ื’ืจื ืฉืœ ืžืฉืงืœ ื”ื’ื•ืฃ ื™ื›ื•ืœื” ืœืฉืคืจ ืืช ืกื™ื‘ื•ืœืช ื”ืฉืจื™ืจื™ื ื•ื”ื›ื•ื— ื•ื’ื ืืช ื”ื‘ื™ืฆื•ืขื™ื ื‘ืจื™ืฆื”, ืงืคื™ืฆื”, ื–ืจื™ืงื” ื•ืคืขื™ืœื•ื™ื•ืช ืื™ืจื•ื‘ื™ื•ืช ืฉื•ื ื•ืช.2 ื”ืžื™ื ื•ืŸ ื”ื ื“ืจืฉ ืœืื“ื ื‘ืžืฉืงืœ ืฉืœ ื›-70 ืง"ื’ ื”ื•ื ื‘ื™ืŸ 200 ืœ-400 ืž"ื’ ืงืคืื™ืŸ. ืงื—ื• ื‘ื—ืฉื‘ื•ืŸ ืืช ื”ืžื™ื ื•ืŸ ื”ื–ื” ื‘ื‘ื—ื™ืจืช ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ.

2. ื—ื•ืžืฆื•ืช ืืžื™ื ื•

ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืžื›ื™ืœื™ื ื—ื•ืžืฆื•ืช ืืžื™ื ื•, ืื‘ื ื™ ื”ื‘ื ื™ื™ืŸ ืฉืœ ื—ืœื‘ื•ื ื™ื. ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื—ื•ืžืฆืช ื”ืืžื™ื ื• ื˜ืื•ืจื™ืŸ ื™ื›ื•ืœื” ืœื”ืืจื™ืš ืืช ืžืฉืš ื”ื–ืžืŸ ืขื“ ืœื”ื•ืคืขืช ืชืฉื™ืฉื•ืช ื‘ืชืจื’ื™ืœื™ ืกื™ื‘ื•ืœืช. ื”ืžื™ื ื•ืŸ ื”ืžื•ืžืœืฅ ืœืฉื™ืคื•ืจ ืกื™ื‘ื•ืœืช ื”ืฉืจื™ืจื™ื ื‘ืื™ืžื•ื ื™ ื”ืชื ื’ื“ื•ืช ื”ื•ื 1.5 ื’ืจื ืฉืœ ื˜ืื•ืจื™ืŸ.3 

ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืžื›ื™ืœื™ื ื’ื ื—ื•ืžืฆื•ืช ืืžื™ื ื• ืžืกื•ืขืคื•ืช-ืฉืจืฉืจืช (ืจืืฉื™ ื”ืชื™ื‘ื•ืช ื‘ืื ื’ืœื™ืช: BCAA). ืขื ื–ืืช, ืœืคื™ ื”ืขื“ื•ื™ื•ืช ื”ืงื™ื™ืžื•ืช ื™ื™ืชื›ืŸ ืฉื”ืŸ ืœื ืชื•ืจืžื•ืช ืœืขืœื™ื™ื” ืžืฉืžืขื•ืชื™ืช ื‘ื‘ื™ืฆื•ืขื™ื ื•ืœื ืžืžืจื™ืฆื•ืช ื™ื™ืฆื•ืจ ื—ืœื‘ื•ืŸ, ื‘ื ื™ื’ื•ื“ ืœื˜ืขื ื•ืช ืฉืœ ื—ื‘ืจื•ืช ืจื‘ื•ืช.4,5 

L-ืืจื’ื™ื ื™ืŸ ื”ื™ื ื—ื•ืžืฆืช ืืžื™ื ื• ื ื•ืกืคืช ืื•ืชื” ืžื•ืกื™ืคื™ื ืœืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืœืขืชื™ื ืงืจื•ื‘ื•ืช. ืžืื—ืจ ืฉ-L-ืืจื’ื™ื ื™ืŸ ื”ื•ื ืชื—ื™ืœืŸ ืฉืœ ื—ื ืงืŸ ื—ื“-ื—ืžืฆื ื™, ืžืืžื™ื ื™ื ืฉื—ื•ืžืฆืช ืืžื™ื ื• ื–ื• ืžืฉืคืจืช ืืช ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื ื‘ืืžืฆืขื•ืช ื”ื’ื‘ืจืช ื–ืจื™ืžืช ื”ื“ื ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช. ืขื ื–ืืช, ื ื“ืจืฉื™ื ืžื—ืงืจื™ื ื ื•ืกืคื™ื ื›ื“ื™ ืœืงื‘ื•ืข ื”ืื L-ืืจื’ื™ื ื™ืŸ ืื›ืŸ ืžื‘ื™ื ืœื”ืฉืคืขื” ื”ื–ื•.6,7 

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื—ื•ืžืฆืช ื”ืืžื™ื ื• Lโ€Ž-ืฆื™ื˜ืจื•ืœื™ืŸ ืžืจื—ื™ื‘ื” ืืช ื›ืœื™ ื”ื“ื ื•ืžืฉืคืจืช ืืช ื”ื‘ื™ืฆื•ืขื™ื ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช.6,8 ืขื ื–ืืช, ืฆืจื™ืš ืœืงื—ืช ื‘ื™ืŸ 6 ืœ-8 ื’ืจืžื™ื ืฉืœ L-ืฆื™ื˜ืจื•ืœื™ืŸ ื‘ื™ื•ื ื›ื“ื™ ืœื”ื’ื™ืข ืœื”ืฉืคืขื” ื”ื–ื•, ื•ื–ื” ืžื™ื ื•ืŸ ื”ืจื‘ื” ื™ื•ืชืจ ื’ื‘ื•ื” ืžืžื” ืฉืžื›ื™ืœื™ื ืจื•ื‘ ืชื•ืกืคื™ ืงื“ื-ื”ืื™ืžื•ืŸ.1,6,8

ื‘ื˜ื-ืืœื ื™ืŸ ื”ื™ื ื—ื•ืžืฆืช ืืžื™ื ื• ื ื•ืกืคืช ืื•ืชื” ืžื•ืกื™ืคื™ื ืœืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืœืขืชื™ื ืงืจื•ื‘ื•ืช. ืœืคื™ ืžื—ืงืจื™ื, ืฆืจื™ื›ื” ืฉืœ 4 ืขื“ 6 ื’ืจืžื™ื ืฉืœ ื‘ื˜ื-ืืœื ื™ืŸ ื‘ื™ื•ื ื™ื›ื•ืœื” ืœืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื” ื‘ืžื”ืœืš ื”ื–ืžืŸ.10 ื›ืžื• ืขื ื›ืœ ื”ืžืจื›ื™ื‘ื™ื ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ, ื™ืฉ ื—ืฉื™ื‘ื•ืช ืœืžื™ื ื•ืŸ. ื‘ื—ืจื• ืชื•ืกืฃ ืฉืžื›ื™ืœ ืืช ื”ืžื™ื ื•ืŸ ื”ืžื•ืžืœืฅ ืฉืœ ื‘ื˜ื-ืืœื ื™ืŸ. 

3. ืงืจื™ืื˜ื™ืŸ

ืงืจื™ืื˜ื™ืŸ ื”ื•ื ืžืจื›ื™ื‘ ื ื•ืกืฃ ืฉื ื—ืงืจ ื‘ื”ืจื—ื‘ื”, ืื•ืชื• ืžื›ื™ืœื™ื ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืจื‘ื™ื.1 ืœืคื™ ื”ืื’ื•ื“ื” ื”ื‘ื™ื ืœืื•ืžื™ืช ืœืชื–ื•ื ืช ืกืคื•ืจื˜, "ืงืจื™ืื˜ื™ืŸ ืžื•ื ื•-ื”ื™ื“ืจื˜ ื”ื•ื ืชื•ืกืฃ ื”ืชื–ื•ื ื” ื”ืืจื’ื•ื’ื ื™ ื”ื™ืขื™ืœ ื‘ื™ื•ืชืจ ื”ื–ืžื™ืŸ ื›ื™ื•ื ืขื‘ื•ืจ ื”ืกืคื•ืจื˜ืื™ื ืœืฆื•ืจืš ื”ืขืœืืช ื”ืกื™ื‘ื•ืœืช ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื” ื•ื”ืขืœืืช ืžืกืช ื”ืฉืจื™ืจ ื‘ืื™ืžื•ื ื™ื."9 ื”ืžื™ื ื•ืŸ ื”ืžื•ืžืœืฅ ืขื‘ื•ืจ ืชื•ืกืคื™ ืงืจื™ืื˜ื™ืŸ ื”ื•ื 3 ืขื“ 5 ื’ืจืžื™ื ื‘ื™ื•ื, ืื– ื‘ื—ืจื• ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ืฉืžื›ื™ืœ ืืช ื”ื›ืžื•ืช ื”ื–ื•.9 

ืžื” ื›ื“ืื™ ืœื—ืคืฉ ื‘ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ

ื›ืืฉืจ ื‘ื•ื—ืจื™ื ืชื•ืกืฃ ืชื–ื•ื ื”, ื›ื“ืื™ ืœื‘ื—ื•ืจ ื‘ืชื•ืกืฃ ืขื ืื™ืฉื•ืจ ืฉืœ ื’ื•ืจื ื—ื™ืฆื•ื ื™. ื‘ืจืฉื™ืžื•ืช ื”ืžืจื›ื™ื‘ื™ื ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืจื‘ื™ื ืžื•ืคื™ืขื•ืช "ืชืขืจื•ื‘ื•ืช ืงื ื™ื™ื ื™ื•ืช", ื‘ืœื™ ืคื™ืจื•ื˜ ื”ื›ืžื•ื™ื•ืช ื”ืกืคืฆื™ืคื™ื•ืช ืฉืœ ืžืจื›ื™ื‘ื™ื ืžืกื•ื™ืžื™ื.1,11 ืขื ืฉื™ื˜ื•ืช ืกื™ืžื•ืŸ ืžืกื•ื’ ื–ื”, ืงืฉื” ืœื“ืขืช ื”ืื ืชื•ืกืฃ ื›ืœืฉื”ื• ืžื›ื™ืœ ืืช ื”ืžื™ื ื•ื ื™ื ื”ื ื“ืจืฉื™ื ืฉืœ ื”ืžืจื›ื™ื‘ื™ื ื”ืืจื’ื•ื’ื ื™ื™ื ื”ื—ืฉื•ื‘ื™ื.1 ืื™ืฉื•ืจ ืฉืœ ื’ื•ืจื ื—ื™ืฆื•ื ื™ ืžื‘ื˜ื™ื— ืฉืืจื’ื•ืŸ ืขืฆืžืื™ ื‘ื—ืŸ ืืช ืชื”ืœื™ืš ื”ื™ื™ืฆื•ืจ ืฉืœ ื”ืชื•ืกืฃ ื•ืงื‘ืข ื›ื™ ื”ืžื•ืฆืจ ืขื•ืžื“ ื‘ื“ืจื™ืฉื•ืช ืื™ื›ื•ืช ื•ื‘ื˜ื™ื—ื•ืช ืกืคืฆื™ืคื™ื•ืช.11 

ืžืขื‘ืจ ืœื—ื™ืคื•ืฉ ืื™ืฉื•ืจ ืฉืœ ื’ื•ืจื ื—ื™ืฆื•ื ื™, ื‘ื—ืจื• ืชื•ืกืฃ ืฉืžื›ื™ืœ ืืช ื”ืžื™ื ื•ื ื™ื ื”ื ื“ืจืฉื™ื ืฉืœ ื”ืžืจื›ื™ื‘ื™ื ื”ืคืขื™ืœื™ื. ื—ื‘ืจื•ืช ืจื‘ื•ืช ื˜ื•ืขื ื•ืช ืฉืชื•ืกืคื™ ืงื“ื-ื”ืื™ืžื•ืŸ ืฉืœื”ืŸ ื”ื ื”ื™ืขื™ืœื™ื ื‘ื™ื•ืชืจ ื›ื™ ื”ื ืžื›ื™ืœื™ื ืžืจื›ื™ื‘ื™ื ืžืกื•ื™ืžื™ื, ืื‘ืœ ื”ืžืจื›ื™ื‘ื™ื ื”ืœืœื• ื™ื”ื™ื• ื™ืขื™ืœื™ื ืจืง ืื ื”ืชื•ืกืฃ ืžื›ื™ืœ ืื•ืชื ื‘ืžื™ื ื•ื ื™ื ื”ื ื›ื•ื ื™ื.1 ื”ืงืคื™ื“ื• ืชืžื™ื“ ืœืขื™ื™ืŸ ื‘ืชื•ื•ื™ืช ืฉืœ ืชื•ืกืฃ ื”ืชื–ื•ื ื” ื›ื“ื™ ืœื•ื•ื“ื ืฉืžื™ื ื•ื ื™ ื”ืžืจื›ื™ื‘ื™ื ื”ื ื”ืžื™ื ื•ื ื™ื ื”ื ื“ืจืฉื™ื. ืชื•ืกืคื™ื ืฉืื™ื ื ืžื›ื™ืœื™ื ืืช ื”ืžื™ื ื•ื ื™ื ื”ื ื“ืจืฉื™ื ืื•ืœื™ ืœื ื™ื”ื™ื• ื™ืขื™ืœื™ื ื•ืœื ื™ื•ื›ืœื• ืœืงื™ื™ื ืืช ื”ื”ื‘ื˜ื—ื•ืช ืฉืœื”ื. 

ื”ื™ืชืจื•ื ื•ืช ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ

ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื™ื›ื•ืœื™ื ืœื”ืขื ื™ืง ื™ืชืจื•ื ื•ืช ืจื‘ื™ื ืžื‘ื—ื™ื ืช ืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื. ืžื—ืงืจื™ื ืจื‘ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืขื ืžืจื›ื™ื‘ื™ื ืžืจื•ื‘ื™ื ื™ื›ื•ืœื™ื ืœื”ืฉืคื™ืข ืœื˜ื•ื‘ื” ืขืœ ื”ื›ื•ื— ื”ืžืชืคืจืฅ ื›ืืฉืจ ืžืฉืชืžืฉื™ื ื‘ื”ื ืœืื•ืจืš ื–ืžืŸ (ื™ื•ืชืจ ืž-10 ื™ืžื™ื). ืฉื ื™ ืžื—ืงืจื™ื ื‘ื—ื ื• ืืช ื”ื”ืฉืคืขื•ืช ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืขื ืžืจื›ื™ื‘ื™ื ืžืจื•ื‘ื™ื ืขืœ ื’ื‘ืจื™ื ืฉืœื ื ื”ื’ื• ืœื”ืชืืžืŸ ื‘ืื•ืคืŸ ืงื‘ื•ืข. ื”ืžื—ืงืจื™ื ื”ืœืœื• ืžืฆืื• ื›ื™ ื”ืžืฉืงืœ ื”ืžืจื‘ื™ ืฉื”ื ื‘ื“ืงื™ื ื”ืฆืœื™ื—ื• ืœื”ืจื™ื ื‘ืœื—ื™ืฆืช ืจื’ืœื™ื™ื ืขื ื—ื–ืจื” ืื—ืช ืขืœื” ืœืื—ืจ ื ื˜ื™ืœืช ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ืขื ืงืคืื™ืŸ, ื—ืœื‘ื•ืŸ ืžื™ ื’ื‘ื™ื ื”, BCAA, ืงืจื™ืื˜ื™ืŸ, ื‘ื˜ื-ืืœื ื™ืŸ ื•-L-ืืจื’ื™ื ื™ืŸ.12,13

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ื’ื ืขืœ ื›ืš ืฉืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืขืฉื•ื™ื™ื ืœืฉืคืจ ืืช ื”ืจื›ื‘ ื”ื’ื•ืฃ. ืžื—ืงืจื™ื ืจื‘ื™ื ื‘ื”ืฉืชืชืคื•ืช ื’ื‘ืจื™ื ื”ืขื•ืกืงื™ื ื‘ืื™ืžื•ื ื™ ื”ืชื ื’ื“ื•ืช ืžืจืื™ื ื›ื™ ืฉื™ืžื•ืฉ ื‘ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื‘ื˜ื•ื•ื— ื”ืืจื•ืš ืœืฆื“ ืื™ืžื•ื ื™ ื”ืชื ื’ื“ื•ืช ืžื•ื‘ื™ืœ ืœืขืœื™ื™ื” ืžืฉืžืขื•ืชื™ืช ื‘ืžืกืช ื”ื’ื•ืฃ ืœืœื ืฉื•ืžืŸ, ื‘ื”ืฉื•ื•ืื” ืœืคืœืฆื‘ื•. ืขื ื–ืืช, ืžืฉืชืชืคื™ ื”ืžื—ืงืจื™ื ื”ืœืœื• ืฆืจื›ื• ื’ื ื—ืœื‘ื•ืŸ ืœืื—ืจ ื”ืื™ืžื•ื ื™ื. ื’ื ื–ื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ืจื›ื‘ ื”ื’ื•ืฃ.14,15

ืฉื™ืžื•ืฉ ื ื›ื•ืŸ ื‘ืงืคืื™ืŸ ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ื”ืงื•ื’ื ื™ื˜ื™ื‘ื™ื™ื ื•ื”ื’ื•ืคื ื™ื™ื ื’ื ืืฆืœ ืžื™ ืฉืžืชืืžื ื™ื ื‘ืื•ืคืŸ ืงื‘ื•ืข ื•ื’ื ืืฆืœ ืื ืฉื™ื ืฉืื™ื ื ืžืชืืžื ื™ื ื‘ืื•ืคืŸ ืงื‘ื•ืข.2 ื”ืชื–ืžื•ืŸ ื”ืžืงื•ื‘ืœ ื‘ื™ื•ืชืจ ืฉืœ ื ื˜ื™ืœืช ืชื•ืกืคื™ ืงืคืื™ืŸ ื”ื•ื ื›-60 ื“ืงื•ืช ืœืคื ื™ ื”ืคืขื™ืœื•ืช ื”ื’ื•ืคื ื™ืช, ืื– ื”ืงืคื™ื“ื• ืœื™ื˜ื•ืœ ืืช ืชื•ืกืฃ ืงื“ื-ื”ืื™ืžื•ืŸ ืฉืœื›ื ื‘ื–ืžืŸ ื”ื ื›ื•ืŸ.2 

ื”ื™ืชืจื•ื ื•ืช ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืœืœื ืžืžืจื™ืฆื™ื

ืงืคืื™ืŸ ื”ื•ื ืžืžืจื™ืฅ, ืื•ืชื• ืžื•ืกื™ืคื™ื ืœืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืจื‘ื™ื. ืืžื ื ื”ื•ื ืžืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ื‘ืคืขื™ืœื•ืช ืื™ืจื•ื‘ื™ืช ื•ืื ืื™ืจื•ื‘ื™ืช, ืื‘ืœ ื™ืฉ ืœืงืคืื™ืŸ ืชื•ืคืขื•ืช ืœื•ื•ืื™ ืฉืขืฉื•ื™ื•ืช ืœื”ื™ืžืฉืš ืžืกืคืจ ืฉืขื•ืช.2 ืœืžืขืฉื”, ืžืฉืš ื”ื–ืžืŸ ื”ื ื“ืจืฉ ืœื’ื•ืฃ ื›ื“ื™ ืœืกืœืง ืจืง ืžื—ืฆื™ืช ืžื”ืงืคืื™ืŸ ืฉื ืฆืจืš ืžืฉืชื ื” ืžืื“ื ืœืื“ื ื•ื ืžืฆื ื‘ื˜ื•ื•ื— ื‘ื™ืŸ ืฉืขืชื™ื™ื ืขื“ 12 ืฉืขื•ืช.16 

ืžืื—ืจ ืฉืงืคืื™ืŸ ืขืœื•ืœ ืœื”ื™ืฉืืจ ื‘ื’ื•ืฃ ื‘ืžืฉืš ืฉืขื•ืช ืจื‘ื•ืช, ืฆืจื™ื›ืช ืงืคืื™ืŸ ืงืจื•ื‘ ืžื“ื™ ืœื–ืžืŸ ื”ืฉื™ื ื” ืขืœื•ืœื” ืœื’ืจื•ื ืœื”ืคืจืขื•ืช ืฉื™ื ื” ืžืฉืžืขื•ืชื™ื•ืช. ื”ื”ืžืœืฆื” ื”ืžืงื•ื‘ืœืช ื›ื™ื•ื ื”ื™ื ืœื”ื™ืžื ืข ืžืฆืจื™ื›ืช ืงืคืื™ืŸ ื‘ืžืฉืš ื›ืฉืžื•ื ื” ืฉืขื•ืช ืœืคื ื™ ื”ืฉื™ื ื”. ื–ื” ื™ื›ื•ืœ ืœื”ืงืฉื•ืช ืขืœ ืžื™ ืฉืžืชืืžื ื™ื ื‘ืฉืขื•ืช ื”ืขืจื‘ ื•ืจื•ืฆื™ื ืœื™ื”ื ื•ืช ืžื”ื™ืชืจื•ื ื•ืช ืฉืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ.16 ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืœืœื ืžืžืจื™ืฆื™ื ื™ื›ื•ืœื™ื ืœืขื–ื•ืจ ืœืื ืฉื™ื ื”ืืœื”. 

ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ืœืœื ืžืžืจื™ืฆื™ื ืื™ื ื• ืžื›ื™ืœ ืงืคืื™ืŸ, ื›ืš ืฉื ื™ืชืŸ ืœืฆืจื•ืš ืื•ืชื• ื‘ื‘ื˜ื—ื” ื‘ื›ืœ ืฉืขื•ืช ื”ื™ื•ื, ื•ื”ื•ื ืœื ื™ืฉืคื™ืข ืขืœ ื”ืฉื™ื ื”. ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืœืœื ืžืžืจื™ืฆื™ื ืื™ื“ืืœื™ื™ื ืœืžื™ ืฉืื•ื”ื‘ื™ื ืœื”ืชืืžืŸ ื‘ืฉืขื•ืช ื”ืขืจื‘, ืื• ืœื‘ืขืœื™ ืจื’ื™ืฉื•ืช ื’ื‘ื•ื”ื” ืœืงืคืื™ืŸ. 

ืื ืฉื™ื ืจื‘ื™ื ืื•ื”ื‘ื™ื ื’ื ืœืฉืชื•ืช ืžืฉืงืื•ืช ืขื ืงืคืื™ืŸ, ื›ืžื• ืงืคื” ืื• ืชื”. ืฉื™ืœื•ื‘ ืฉืœ ืงืคื”, ืชื” ืื• ืžืฉืงืื•ืช ืื—ืจื™ื ืขื ืงืคืื™ืŸ ื•ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ืฉืžื›ื™ืœื™ื ืงืคืื™ืŸ ืขืœื•ืœ ืœื’ืจื•ื ืœืชื•ืคืขื•ืช ืœื•ื•ืื™ ืœื ืจืฆื•ื™ื•ืช ื›ืžื• ื”ืคืจืขื•ืช ืขื™ื›ื•ืœ, ืขืฆื‘ื ื•ืช ืื• ืงื•ืฉื™ ืœื”ื™ืจื“ื.17 

ืžื ื”ืœ ื”ืžื–ื•ืŸ ื•ื”ืชืจื•ืคื•ืช ื”ืืžืจื™ืงืื™ (FDA) ืงื‘ืข ื›ื™ ืžื™ื ื•ืŸ ื”ืงืคืื™ืŸ ื”ื‘ื˜ื•ื— ืขื‘ื•ืจ ื›ืœืœ ื”ืื•ื›ืœื•ืกื™ื™ื” ื”ื•ื ืขื“ 400 ืž"ื’.18 ืื ืืชื ืฉื•ืชื™ื ืžืฉืงืื•ืช ืขื ืงืคืื™ืŸ ืœืขืชื™ื ืงืจื•ื‘ื•ืช, ืื– ืื•ืœื™ ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ืœืœื ืžืžืจื™ืฆื™ื ื”ื™ื ืื•ืคืฆื™ื” ื˜ื•ื‘ื” ื™ื•ืชืจ ืขื‘ื•ืจื›ื, ื›ื“ื™ ืœืžื ื•ืข ืืช ืชื•ืคืขื•ืช ื”ืœื•ื•ืื™ ืฉืœ ืงืคืื™ืŸ. 

ืœืžื™ ื›ื“ืื™ ืœื™ื˜ื•ืœ ืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ?

ืžื—ืงืจื™ื ืจื‘ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืชื•ืกืคื™ ืงื“ื-ืื™ืžื•ืŸ ื”ื ื‘ื˜ื•ื—ื™ื ื•ืื™ื ื ื’ื•ืจืžื™ื ืœืชื•ืคืขื•ืช ืœื•ื•ืื™ ืืฆืœ ืจื•ื‘ ื”ื‘ื•ื’ืจื™ื. ืžื—ืงืจื™ื ืฉื‘ื—ื ื• ื‘ืื•ืคืŸ ืกืคืฆื™ืคื™ ืืช ื”ื”ืฉืคืขื” ืืจื•ื›ืช-ื”ื˜ื•ื•ื— ืฉืœ ืชื•ืกืคื™ ืงื“ื ืื™ืžื•ืŸ ืขืœ ืงืฆื‘ ื”ืœื‘ ื•ืœื—ืฅ ื”ื“ื ืœื ื”ื“ื’ื™ืžื• ืชื•ืคืขื•ืช ืœื•ื•ืื™ ืฉืœื™ืœื™ื•ืช.1 

ืชื•ืกืฃ ืงื“ื-ืื™ืžื•ืŸ ื™ื›ื•ืœ ืœื”ื™ื•ืช ืื•ืคืฆื™ื” ื ื”ื“ืจืช ืื ื”ื’ืขืชื ืœืชืงืจืช ื–ื›ื•ื›ื™ืช ื‘ืื™ืžื•ื ื™ื ื•ืืชื ืจื•ืฆื™ื ืœืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื. ื—ืคืฉื• ืชื•ืกืฃ ืฉืžื›ื™ืœ ืืช ื›ืžื•ืช ื”ืงืคืื™ืŸ ื”ืžืชืื™ืžื” ืขื‘ื•ืจ ื”ืฆืจื›ื™ื ืฉืœื›ื ื•ื’ื ืืช ื”ืžื™ื ื•ื ื™ื ื”ื ื›ื•ื ื™ื ืฉืœ ื”ืžืจื›ื™ื‘ื™ื ื”ื—ืฉื•ื‘ื™ื ื”ืื—ืจื™ื, ื›ืžื• ืงืจื™ืื˜ื™ืŸ ืื• ื˜ืื•ืจื™ืŸ. ืžืขื‘ืจ ืœื›ืš, ื‘ื—ื™ืจื” ื‘ืชื•ืกืฃ ืฉื ื‘ื“ืง ืขืœ-ื™ื“ื™ ื’ื•ืจื ื—ื™ืฆื•ื ื™ ืžืฆืžืฆืžืช ืืช ืกื™ื›ื•ื ื™ ื”ื‘ื˜ื™ื—ื•ืช. 

ืกื™ืžื•ื›ื™ืŸ:

  1. Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018 Aug 8;15(1):41. doi: 10.1186/s12970-018-0247-6. PMID: 30089501; PMCID: PMC6083567.
  2. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
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  4. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14:30. doi: 10.1186/s12970-017-0184-9.
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  7. Alvares TS, Meirelles CM, Bhambhani YN, Paschoalin VM, Gomes PS. L-arginine as a potential ergogenic aid in healthy subjects. Sports Med. 2011;41(3):233โ€“248. doi: 10.2165/11538590-000000000-00000.
  8. Figueroa A, Wong A, Jaime SJ, Gonzales JU. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Curr Opin Clin Nutr Metab Care. 2017;20(1):92โ€“98. doi: 10.1097/MCO.0000000000000340.
  9. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
  10. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jรคger R, Earnest CP, Bannock L, et al. International society of sports nutrition position stand: Beta-alanine. J Int Soc Sports Nutr. 2015;12(1):30. doi: 10.1186/s12970-015-0090-y.
  11. What is Third-Party Certification? https://www.nsf.org/knowledge-library/what-is-third-party-certification
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  13. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, Willoughby DS. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun(R) and NO-Synthesize(R) on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers. Nutr Metab (Lond) 2011;8:78. doi: 10.1186/1743-7075-8-78.
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  15. Ormsbee MJ, Thomas DD, Mandler WK, Ward EG, Kinsey AW, Panton LB, Scheett TP, Hooshmand S, Simonavice E, Kim JS. The effects of pre- and post-exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study. Nutr Metab (Lond) 2013;10(1):39. doi: 10.1186/1743-7075-10-39.
  16. How Long Does it Take for Caffeine to Wear Off? https://www.sleepfoundation.org/nutrition/how-long-does-it-take-caffeine-to-wear-off
  17. Caffeine. https://uhs.princeton.edu/health-resources/caffeine
  18. Spilling the Beans: How Much Caffeine is Too Much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

โ€‹ื›ืชื‘ ื•ื™ืชื•ืจ:โ€‹ ืžืจื›ื– ื”ื‘ืจื™ืื•ืช ื”ื–ื” ืœื ื ื•ืขื“ ืœืื‘ื—ืŸ,,, โ€‹ื”ืฆื’ ืขื•ื“