Koj yuav tsum noj BCAAs thiab yuav ua li cas thiaj raug

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov tshuaj no yuav pab tau, tab sis tsis yog txhua tus.

Dab tsi yog BCAAs

BCAAs yog peb BCAAs: Leucine, Isoleucine thiab Valine. Lawv tsis tsim nyob rau hauv lub cev thiab yuav tsum tau noj nrog zaub mov.

BCAA tsim 25-50% ntawm tag nrho cov amino acids nyob rau hauv cov tsiaj protein: nqaij thiab nqaij qaib, mis nyuj, qe thiab ntses. Lawv kuj muaj nyob rau hauv cov zaub mov cog, tab sis tsis yog tag nrho ib zaug. Txhawm rau kom tau txais cov txheej txheem tiav, koj yuav tsum muab cov legumes, nplej, noob, thiab txiv ntoo.

Peb cov leeg kuj muaj BCAAs. Qhov irreplaceable trinity no ua rau 14-35% ntawm cov protein ntawm cov leeg pob txha thiab, tsis zoo li lwm cov amino acids, ua tiav tsis nyob hauv daim siab, tab sis ncaj qha rau hauv cov leeg.

BCAA cov tshuaj muaj leucine, isoleucine, thiab valine nyob rau hauv 2: 1: 1 ratios thiab tuaj nyob rau hauv ntau yam flavors ntawm tshuaj ntsiav los yog hmoov daim ntawv. Nyob rau hauv rooj plaub tom kawg, ib rab diav ntsuas yog muab nrog cov tshuaj ntxiv kom nws yooj yim los ntsuas qhov xav tau.

Leej twg noj BCAA ntxiv thiab yog vim li cas

BCAAs feem ntau siv los ntawm bodybuilders thaum sim txo lub cev rog thaum tswj cov leeg nqaij. Tsis tas li, cov tshuaj ntxiv yog siv los ntawm cov neeg ncaws pob los ntawm kev ua kis las uas txhim kho kev ua siab ntev thaum lub sijhawm hnyav lossis kev sib tw.

Lwm pawg neeg siv khoom yog cov neeg nyiam kev tawm dag zog thiab cov neeg pib nrhiav kev tsim cov leeg nqaij, poob rog, thiab ua kom lub zog sai dua.

Tsis zoo li cov neeg ncaws pob thiab cov neeg tsim lub cev, cov pib thiab cov amateurs muaj qhov kev cob qhia me me, thiab nws yuav zoo li tias lawv tsis xav tau cov amino acids ntxiv. Txawm li cas los xij, tib neeg tseem siv nyiaj rau kev noj zaub mov noj, thiab qhov no tsis yog qhov xav tsis thoob, vim tias cov tuam txhab tsim khoom muaj txiaj ntsig zoo rau cov tshuaj BCAA:

• nce zog nce;
• nce zog endurance;
• khaws cia cov leeg nqaij ntawm kev noj zaub mov tsis muaj calorie;
• tshem tawm cov rog dhau;
• acceleration ntawm qhov hnyav nce thaum lub sij hawm kev cob qhia lub zog;
• txo cov leeg mob tom qab kev kawm nyuaj;
• acceleration ntawm rov qab.

Hauv qab no peb yuav txheeb xyuas qhov tseeb npaum li cas hauv cov lus no thiab seb cov ntaub ntawv tshawb fawb puas tuaj yeem lees paub lawv yam tsawg kawg ib nrab.

Puas muaj tseeb tias cov tshuaj no yuav pab koj tsim cov leeg sai?

BCAAs koom nrog hauv kev tso tawm cov tshuaj hormones thiab teeb liab hauv lub cell. Leucine ua haujlwm ntawm mTOR signaling complex, uas ua rau tsim cov protein tshiab. Qhov no hloov qhov sib npaug ntawm anabolism - ua kom cov leeg tsim thiab ua kom cov leeg mob qeeb.

BCAA supplementation tuaj yeem ua rau cov leeg tsis muaj zog hauv cov mob ntev, pw tsaug zog, hnub nyoog laus, kis kab mob, thiab noj tsis txaus.

Ntau qhov kev tshawb fawb kuj tau pom tias BCAAs nce protein synthesis hauv cov neeg noj qab haus huv. Tab sis thaum cov txiaj ntsig tau muab piv nrog kev noj tib yam ntawm cov amino acids hauv cov hmoov protein (whey), nws tau pom tias tom kawg tau muab cov txiaj ntsig zoo dua.

Qee cov kws tshawb fawb ntseeg tias hloov cov protein ua tiav nrog BCAA, koj tuaj yeem ua tiav cov txiaj ntsig tsis zoo - ua kom qeeb tsis yog tsuas yog kev puas tsuaj xwb, tab sis kuj tsim cov leeg nqaij tshiab, vim lub cev tsis muaj cov khoom tsim los ntawm lwm cov amino acids txaus.

Qhov no tej zaum yuav yog vim li cas qee qhov kev tshawb fawb hauv cov neeg noj qab haus huv qhia tias tsis muaj txiaj ntsig ntawm kev noj tshuaj ntxiv rau cov leeg nqaij lossis lub zog ua haujlwm.

Yog li, rau cov neeg noj qab haus huv, BCAA supplementation yuav tsis muaj cov txiaj ntsig tsim cov leeg nqaij ntau dua li whey protein kom tsawg lossis tsuas yog noj zaub mov muaj protein ntau.

Ua BCAA Ntxiv cuam tshuam rau kev ua kis las

BCAAs tau xav tias yuav txhim kho kev ua haujlwm thaum lub sijhawm ua haujlwm, vim tias cov amino acids no tau oxidized thaum lub sijhawm ua haujlwm ntawm lub cev thiab ua haujlwm roj rau cov leeg ua haujlwm. Qhov no muaj tseeb, tab sis qib ntawm lawv cov oxidation tsawg dhau los ua qhov tseem ceeb rau kev tsim hluav taws xob.

Muaj qee qhov pov thawj tias kev ntxiv dag zog tuaj yeem ua rau kev tawm dag zog yooj yim dua. Qhov siab ntawm BCAAs hauv plasma ib nrab thaiv kev thauj cov amino acid tryptophan mus rau lub hlwb. Yog li ntawd, tsawg dua 5-hydroxytryptophan, ib yam khoom txuam nrog kev xav ntawm qaug zog, yog tsim, thiab tus neeg tuaj yeem zam kev ntxhov siab ntau dua.

Ib qho kev sim sim seb BCAAs yuav cuam tshuam li cas ntawm cov neeg ncaws pob thaum caij nkoj caij nkoj ob hnub. Cov neeg uas tau noj cov tshuaj ntxiv ntxiv rau lawv cov zaub mov tsis tu ncua tau ntsib kev qaug zog tsawg thaum kawg ntawm kev sib tw. Tsis tas li ntawd, lawv lub cim xeeb luv luv yuav luag tsis cuam tshuam, tsis zoo li cov neeg uas tsis tau txais cov tshuaj ntxiv.

Zuag qhia tag nrho, txawm li cas los xij, tam sim no tsis muaj pov thawj muaj zog uas BCAAs tuaj yeem pab koj kom muaj zog, muaj zog, lossis txhim kho kev ua tau zoo hauv kev ua kis las.

Ua BCAA Cov Khoom Noj Ntxiv Pab Txo Cov Ncua Ncauj Mob

Ntau qhov kev tshuaj xyuas, cov ntaub ntawv tshawb fawb tau pom tias noj cov tshuaj BCAA tuaj yeem pab txo qis cov leeg mob tom qab qoj ib ce.

Cov kws tshawb fawb tau pom tias cov neeg uas noj cov tshuaj ntxiv muaj tsawg dua creatine kinase hauv lawv cov ntshav hnub tom qab kev cob qhia, ib qho enzyme uas qhia txog kev puas tsuaj rau cov leeg nqaij. Cov BCAAs tau xav tias yuav tiv thaiv cov leeg nqaij los ntawm kev raug mob, uas tuaj yeem txo qhov mob qeeb, mob, thiab tsis muaj zog tom qab ua haujlwm hnyav.

Kev noj BCAAs ntxov yog qhov tshwj xeeb. Yog tias koj pib haus lawv ib lub lim tiam ua ntej kev tawm dag zog lossis kev sib tw, koj cov leeg yuav tsis mob ntau, thiab koj yuav poob 15% tsawg zog thaum lub sijhawm rov qab los.

Leej twg yuav tsum sim cov tshuaj BCAA

BCAA's tuaj yeem ua tau yooj yim rau cov neeg uas tab tom ntsib hnyav, qaug zog, piv txwv li, kev nce qib hauv qhov ntim ntawm kev cob qhia lossis kev sib tw.

Noj BCAAs tuaj yeem pab txo cov leeg nqaij, mob nqaij, thiab tsis muaj zog nyob rau ob peb hnub tom ntej tom qab kev tawm dag zog. Tsis tas li ntawd, cov tshuaj ntxiv tuaj yeem txo cov kev xav ntawm qaug zog thaum muaj kev sim siab thiab tiv thaiv kev paub tsis meej thaum qaug zog.

Hauv lwm qhov xwm txheej, nws yog qhov zoo dua los xaiv cov khoom ntxiv nrog cov khoom noj muaj protein ntau los ntawm cov khoom noj los yog cov hmoov protein. Qhov no yuav muaj txiaj ntsig ntau dua thiab muab cov txiaj ntsig zoo ib yam lossis ntau dua rau kev tsim cov leeg nqaij thiab kev ua kis las.

Yuav ua li cas noj cov tshuaj BCAA

Kev tshuaj xyuas ntawm cov ntaub ntawv tshawb fawb tau xaus lus tias BCAAs tsuas yog siv tau thaum noj ntawm 200 mg ib kg ntawm lub cev hnyav ib hnub rau ntau tshaj 10 hnub. Noj me me, nrog rau cov koob tshuaj ntau, tab sis nyob rau lub sijhawm luv, tsis txhob muab cov txiaj ntsig tseem ceeb.

Noj 200 mg ntawm BCAA ib kg ntawm lub cev hnyav ib hnub, faib cov nyiaj no los ntawm 2-4 zaug. Pib 7-10 hnub ua ntej nce qhov ntim ntawm koj qhov kev tawm dag zog lossis kev sib tw. Thaum lub sij hawm thiab tom qab hnyav hnyav, haus 2-4 g ntawm cov tshuaj ntxiv rau ib teev. Tab sis tsis pub ntau tshaj 20 g ib hnub twg.

Qhov nyiaj ntxiv no suav tias yog kev nyab xeeb rau kev noj qab haus huv. Txawm hais tias nws tsim nyog noj ntau dua yog tias kev sib tw lossis kev sib tw kav ntev li ntau teev yog nyob ntawm koj. Cov contraindications thiab cov kev mob tshwm sim ntawm BCAAs tsis tau txheeb xyuas, yog li nws nyuaj rau qhia yog tias cov amino acid ntau ntxiv tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv.

Yog tias koj muaj tej yam kev mob nkeeg lossis tej yam kev mob uas koj yuav tsum ceev faj txog kev hloov pauv kev noj haus, sab laj nrog kws kho mob lossis kws kho mob ua ntej siv cov tshuaj ntxiv.