Qhov sib txawv ntawm whey protein, creatine, thiab branched saw amino acids hauv kev qoj ib ce

Fitness series cov ntaub ntawv

Thaum tuaj txog lub caij ntuj sov nyob rau sab qaum teb Hemisphere, ntau thiab ntau tus neeg ua haujlwm qoj ib ce taug kev sab nraum zoov. Txhawm rau txhim kho cov txiaj ntsig kev noj qab haus huv, ntau tus neeg muab cov khoom noj khoom haus ntxiv kom zoo nkauj ntawm lawv lub cev kab. Whey protein, creatine hmoov, thiab ceg saw amino acids thiab lwm yam.Cov khoom siv qoj ib ceyeej ib txwm nrov. Qhov txawv ntawm lawv yog dab tsi?

 

1. Whey Protein

Whey protein yog cov khoom noj khoom haus nto moo tshaj plaws hauv kev lag luam qoj. "Kuv xav tias rau cov neeg feem coob uas tsis muaj qhov tshwj xeeb ntawm kev ua kom lub cev muaj zog, tab sis tsuas yog xav tswj lawv lub cev, poob qee qhov hnyav, thiab nce nqaij, tsuas yog siv whey protein txaus." Tau kawg, feem ntau cov neeg uas tawm dag zog tsis xav tias lawv tsuas yog xav kom haum, yuag me ntsis, thiab nce nqaij; Cov neeg feem coob uas tawm dag zog muaj kev paub txog kev tawm dag zog thiab kev qhuab qhia tus kheej txaus los kho thiab tswj lawv cov kev noj qab haus huv thiab kev noj haus. Txawm li cas los xij, lawv yuav tsis paub meej tias lawv cov whey protein ntxiv yog dab tsi thiab qhov twg ua haujlwm zoo tshaj.

whey protein yog dab tsi? Qhov tseeb, nws yog ib qho khoom los ntawm kev ua cheese. Ntxiv cov enzymes rau cov mis nyuj, thiab tom qab ib lub sij hawm, cov mis nyuj yuav muab txheej, ib txheej txheej, thiab ib txheej kua. Cov khoom seem (Curd) yog cov cheese yav tom ntej, thiab cov kua (Whey) yog whey. Unpurified whey yeej muaj tsawg heev whey protein, tsuas yog li 35 feem pua. Nws kuj muaj ntau cov rog, lactose, thiab lwm yam khoom uas tsis zoo rau kev qoj ib ce, yog li nws yuav tsum tau ua kom zoo ntxiv los tsim cov whey protein hmoov haum rau kev qoj ib ce.

 

Muaj ob hom whey proteins, ib qho hu ua Whey Protein Concentrate (WPC), thiab lwm yam hu ua Whey Protein Isolates (WPI). Cov tom kawg yog muab los ntawm yav dhau los los ntawm kev ua kom huv ntau dua, ua rau muaj protein ntau dua purity thiab tsawg dua rog thiab lactose cov ntsiab lus. Lwm feature ntawm Isolates yog nqus sai, uas muaj ob qho zoo thiab qhov tsis zoo. Qhov zoo dua yog tias tom qab haus dej, cov protein tuaj yeem nqus tau sai los ntawm tib neeg lub cev thiab siv los tsim cov protein uas xav tau los ntawm cov leeg. Qhov tsis zoo yog tias kev nqus sai kuj tuaj yeem ua rau cov ntshav qab zib nce sai, ua raws li kev nce ntxiv ntawm insulin hauv cov ntshav. Lwm qhov txiaj ntsig ntawm Thaum Isolates yog tias nws muaj lactose tsawg, yog li yog tias koj tsis haum rau lactose, siv Isolates yuav tsim nyog dua.

 

2. Creatine

Ntau tus neeg xav tias creatine yog ib yam tshuaj zoo ib yam li Testosterone. Qhov tseeb, creatine tsuas yog sib xyaw ntawm peb cov amino acids, uas yog cov khoom ntawm cov protein nws tus kheej. Feem ntau cov nqaij thiab ntses, nrog rau tib neeg, ib txwm muaj creatine.

Lub luag haujlwm tseem ceeb ntawm creatine yog muab lub zog rau koj, tso cai rau koj tawm dag zog nrog kev siv zog ntau dua, thiab txhawb kev loj hlob ntawm cov leeg.

Raws li lub hauv paus ntsiab lus no, creatine kuj tseem muaj txiaj ntsig rau kev ua haujlwm ntawm lub hlwb, thiab kev nce hauv creatine hauv lub cev kuj tuaj yeem ua rau muaj kev txhim kho hauv lub hlwb.

Lwm txoj haujlwm ntawm creatine yog los txhawb cov leeg nqaij. Vim nws muaj peev xwm ntxiv dej rau cov leeg nqaij, lawv nqus dej ntau dua thiab tom qab ntawd mob siab rau. Qhov no yog vim li cas txhua tus hais tias lawv yuav tsum haus dej ntau dua tom qab haus creatine.

Nws raug nquahu kom noj 3-5 g ntawm creatine monohydrate ib hnub.

 

3. Branched Chain Amino Acid (BCAA)

 

Branched saw amino acids, zoo li creatine, yog cov sib xyaw ntawm peb cov amino acids. Leucine, raws li qhov tseem ceeb tshaj plaws amino acid, tsis tsuas yog txhawb nqa protein synthesis, tab sis kuj txhim kho lub peev xwm ntawm cov hlwb los tsim cov proteins.

 

Lub teeb txhawb kev sib txuas ntawm cov protein tsis txaus, thiab cov saw saw amino acids tuaj yeem ua rau qeeb cov protein decomposition. Vim tias nws tuaj yeem txo qhov kev ua haujlwm ntawm cov tshuaj uas ua rau cov proteins, nws tuaj yeem thaiv qhov kev qhia ntawm DNA txog kev tsim cov tshuaj zoo li no.

 

Vim qhov no zoo ntawm cov saw saw amino acids, lawv muaj txiaj ntsig zoo thaum noj zaub mov thiab txo cov rog. Kev noj zaub mov kom tsis txhob muaj roj inevitably txo cov leeg nqaij, vim tsawg zog yog muab los ntawm cov zaub mov rau lub cev, uas ua rau cov nqaij ntshiv. Qhov no yuav ua kom pom tseeb dua vim tias koj cov roj sib piv txo qis, vim tias lub cev khaws lub zog tsawg dua. Txawm li cas los xij, branched saw amino acids tuaj yeem pab koj txo cov rog tsis poob ntau cov leeg, vim lawv tuaj yeem ua rau qeeb ntawm cov leeg nqaij. Yog li ntawd, yog tias koj tab tom noj zaub mov kom poob phaus, nws raug nquahu kom haus ib co ceg saw amino acids.

 

Qhov no tsis txaus. Lwm qhov txiaj ntsig ntawm branched saw amino acids yog tias lawv pab txhawb kev siv zog ntau dua. Tryptophan yog ib qho amino acid uas hloov mus rau hauv serotonin hauv lub hlwb, uas tuaj yeem ua rau qaug zog thiab tsaug zog. Cov neeg uas tuaj yeem pw tsaug zog hmo ntuj muaj txiaj ntsig zoo rau serotonin. Txawm li cas los xij, kev qoj ib ce tuaj yeem ua rau kev tsim cov serotonin sai dua, yog li tib neeg kev qaug zog kuj tseem yuav nce ntxiv nrog rau kev ncua sij hawm qoj ib ce. "Txawm li cas los xij, cov saw saw amino acids sib tw nrog tryptophan txhawm rau tiv thaiv nws txoj kev nkag mus rau hauv lub hlwb. Nrog tsawg tryptophan hauv lub hlwb, serotonin ntau zuj zus, ua rau tib neeg tsis tshua muaj zog, ua rau lawv tawm dag zog ntau dua thiab siv sijhawm ntev dua. ".

 

Qhov tseeb, whey protein muaj branched saw amino acids, tab sis los ntawm kev xav ntawm optimization, nws tsis txaus. Yog li kuv kuj ntxiv 10 g ntawm ceg saw amino acids ua ntej kev tawm dag zog txhua hnub. Thiab vim tias BCAA tau noj thaum lub sijhawm ua haujlwm, kuv kuj haus 10 g ntawm BCAA nrog cov hmoov protein tom qab kev tawm dag zog los txhawb cov leeg nqaij.

 

Tom qab kawm txog peb qhov kev noj qab haus huv no, koj puas muaj kev xaiv? Ntau tus neeg, ntxiv rau kev xaiv ib qho kev tawm dag zog ntxiv, kuj tseem yuav muab peb qhov sib xyaw ua ke hauv ib qho kev faib ua feem, hu ua cov hmoov ntau ntxiv. Rau cov khoom siv qoj ib ce, koj tuaj yeem sim cov mis no thiab ntxiv qee cov nroj tsuag roj txo cov khoom xyaw kom ua tiav cov txiaj ntsig zoo dua.

 

Peb muaj 15 xyoo ntawm kev lag luam kev lag luam, peb cov khoom ua tau raws li ISO cov qauv, Peb tshwj xeeb heev hauvCov khoom siv qoj ib ce.Yog tias koj txaus siab rau peb cov khoom, thov xa email rau:haozebio2014@gmail.com