Yuav ua li cas mus noj BCAAs? Yuav ua li cas yog qhov tseem ceeb cov amino acids?

Niaj hnub no, cov neeg yuav nyob tau ib lub noj qab nyob zoo txoj kev ua neej thiab nyob rau tib lub sij hawm txhim kho lawv cov duab. No muaj tshwj xeeb ceg ce tsim los rau cov nyiaj pab ntau tshaj txoj kev loj hlob ntawm tag nrho cov nqaij pawg, thiab txawm ib tug neeg cov kev ua si, xws li bodybuilding.

Bodybuilding raws li ib tug nyias muaj nyias ib kev ua si nawv cov kev taw qhia tau muaj rau ntau tshaj 100 xyoo, thiab thaum lub sij hawm uas lub sij hawm, zaum tau tsim ib cov tswvyim tshiab ntawm ib tug zoo meej daim duab. Nws pom hais tias ib ce muaj zog ib leeg yog tsis txaus, thiab sculpt lub zoo meej lub cev, tseem yuav tau noj txoj cai, noj vitamins thiab tshwj xeeb additives. Hais txog cov tshuaj, peb yuav tsis xa mus rau steroids, uas thiaj li nrov ib ob peb xyoo dhau los. Nws yog ib qho amino acid - ib lo lus tshiab nyob rau hauv cov kev ua si kev noj haus. Yog li ntawd, peb yuav tsum to taub dab tsi BCAAs li noj cov tshuaj no, thiab seb puas muaj yog raug mob los ntawm cov amino acids.

Yuav ua li cas yog amino acids

Aminoacids - ib tug tshuaj ntxwv lub tsev blocks uas yog sib raug zoo daim ntawv proteins. Ib tug protein muaj tej sia nyob lub ntiaj chaw. Cia txhua yam nyob rau hauv tib neeg lub cev - nqaij ntaub so ntswg, daim tawv nqaij, ligaments, ntsia hlau, cov plaub hau - tag nrho ntawm nws yog ua los ntawm cov proteins.

Yog vim li cas, ces, nyob rau hauv cov kev ua si kev noj haus tau teem rau amino acids, thiab tsis yog lub dawb? Lub fact tias muaj yog ib tug ntau ntawm cov protein, thiab lawv yuav tsis interchangeable. Cov ntsiab yog kev tshwm sim ntawm synthesis thiab lub luag hauj lwm ntawm lub pib cov ntaub ntawv uas yog cov amino acids. Uas yog vim li cas rau tom kawg yog tseem ceeb heev rau lub cev.

Amino acids nyob rau hauv cov kev ua si kev noj haus

kev ua si kev noj haus kev ua lag luam yog tam sim no muab ib tug ntau ntawm cov kev npaj rau modeling qhov zoo tagnrho daim duab. Ib txhia ntawm lawv yog cov heev tsis ntseeg, lwm yam kev pab yog tsis txaus siab los ntawm tej yam loj kev tshawb fawb, lwm leej lwm tus coj xwb kev tsim txom. Thiab yog dab tsi yuav hais txog lub txais tos ntawm cov amino acids?

Kuv yuav tsum hais tias cov kev txaus siab nyob rau hauv cov additives nyob ntev dhau los, tiam sis tsuas yog nyob rau hauv xyoo tsis ntev los, cov pa tshuaj paub cov hauj lwm zoo ntawm cov tshuaj. Bodybuilders coj arginine, valine, leucine, uas ua rau cov kev txhim kho kaw ib tug xov tooj ntawm no, xws li lub sij hawm ntawm rov qab tom qab ib tug thaum kawg ntawm txoj kev kawm, cov neeg kawm ntawv ntawm cov ntshav oxygen saturation thiab cov theem ntawm nqaij puas tsuaj tom qab kev kawm. Yog li ntawd hais tias cov kev siv ntawm tej additives yog muaj pov thawj, nws yog to taub yuav ua li cas coj BCAAs.

BCAAs

BCAA - ib tug generic lub sij hawm uas hais txog ib tug npaj muaj peb amino acids - leucine, isoleucine thiab valine. Qhov no yog feem ntau amino acid nyob rau hauv cov nqaij thiab cov mis nyuj. Lawv uniqueness yog hais tias lawv kiag li tsis tau tsim los ntawm tib neeg lub cev thiab yuav tsum yog los ntawm zaub mov. Txhua yam ntawm cov ntsiab ntawm cov BCAA complex plays ib qho tseem ceeb luag hauj lwm:

1. Valine - ib qhov chaw ntawm lub zog rau tej nqaij. Qhov no lub caij plays ib qho tseem ceeb luag hauj lwm nyob rau hauv qhuav ntawm serotonin, ces tus tib neeg lub cev yuav tiv nrog loads thiab sib ntaus sib tua qaug zog.

2. leucine - Qhov no amino acid yog ib tug tseem ceeb heev tivthaiv rau cov tsim thiab kev loj hlob ntawm tej nqaij. Nws regulates thiab txwv cov tsim ntawm protein puas tsuaj txheej txheem ntawm nws cov molecules.

3. isoleucine - yog ib tug ntawm cov catalysts ntawm npag dab. Lub disadvantage ntawm no tivthaiv ua rau qaug zog, nkees, nkees nkees, yuav txo tau ntawm nqaij ntim thiab ib tug txo nyob rau hauv cov ntshav qab zib theem.

Uas tso cai rau koj yuav tau txais amino acids

Yog li ntawd, peb pom hais tias tus amino acids yog BCAAs. Yuav ua li cas tau ib tug ntxiv, thiab yog vim li cas cov peb hais no thiaj li tseem ceeb thaum lub sij hawm ib ce muaj zog?

BCAAs - yog ib tug indispensable pab rau txoj kev kawm. Qhov no complex pab noj nqaij nrog lub zog, tau tshem ntawm tshaj cov roj cov ntaub so ntswg thiab suppress catabolism.

Thaum noj amino acid plays ib qho tseem ceeb luag hauj lwm:

- additives tam sim ntawd tom qab kev kawm thiab muab thaum ntxov neutralization "protein qhov rais" (thiaj hu ua mob yuav tsum tau kab mob nyob rau hauv cov nqaijrog uas yuav tsum tau compensated xwb thaum lub sij hawm ceev ceev nkag digestible amino acids);

- koom haum saib xyuas ntawm cov tshuaj tom qab kev kawm muab ib tug haib zog rov qab thiab zoo heev tsub kom tsim tau;

- amino acids yuav mus pw muab nqaij hwj chim, qhib regenerative dab thiab mob siab heev leeg txoj kev loj hlob.

Yuav ua li cas peb haus amino acids

Yuav ua li cas mus noj BCAAs cov zaub mov, thiab ntau npaum li cas lawv yeej xav tau rau peb lub cev? Raws li nws twb tau hais ua ntej lawm, peb cov amino acids pom nyob rau hauv cov nqaij, ntses, thiab mis nyuj, raws li tau zoo raws li protein shakes. Qhov nruab nrab ntawm Noj cov zaub mov BCAA cov ntsiab lus yog 16-20% ntawm tag nrho cov nqi ntawm cov protein ntau noj. Uas yog, cov neeg uas muaj ib tug nruab nrab ceeb thawj, haus ob grams ntawm ntshiab protein ib kilogram ntawm lawv lub cev hnyav, nws tau txais 25-30 grams ntawm BCAAs.

Thiab ntau npaum li cas hauv lub cev xav tau kev pab? Cov lus teb yog yooj yim heev - qhov tsawg kawg nkaus tus nqi ntawm leucine ib pluas mov yuav tsum 2.5 grams. Isoleucine thiab valine yog txaus siab, tab sis yog leucine, thiab tsuas yog nyob rau hauv xws kev faib ua feem ua protein synthesis. Nyob rau hauv plaub lub sij hawm txhua hnub koob tshuaj noj kom tsawg yuav tsum muaj tsawg tshaj 10 grams, tab sis nws tsuas yog ib tug tsim nyog yam tsawg kawg nkaus. Thaum loj thiab kev workouts nrog cov "hlau" ib tug neeg xav tau kev pab tsawg kawg yog 0.3 grams ib kilogram ntawm bodyweight.

Yuav ua li cas mus noj BCAA tsiav tshuaj thiab cov ntsiav tshuaj

Ntsiav tshuaj thiab tsiav tshuaj - nws yog lub feem ntau yooj yim daim ntawv ntawm BCAA tso tawm. Qhov no additive yog ua los ntawm ob peb lub tuam txhab uas muag, thiab txhua tus ntawm lawv txiav txim amino acid cov ntsiab lus. Muaj sau 500 mg, 1000 mg, 1250 mg, thiab hais txog. D.

Yuav ua li cas mus noj BCAA ntsiav tshuaj thiab tsis txhob ua yuam kev ntau npaum? Nws yog tsuas tsim nyog los nyeem cov lus qhia kom zoo zoo - rau Txhua pob qhia cov ntsiab lus ntawm cov amino acids nyob rau hauv txhua capsule (los yog ntsiav tshuaj). Nyob rau lub hauv paus ntawm cov tub los ntxhais, thiab luj, koj yuav tau xam tus neeg txhaj koob tshuaj. Pom zoo rau cov muab xam kuj yuav saib nyob rau hauv cov lus qhia. Raws li ib tug txoj cai, nyob rau ntawm ib lub sij hawm yuav 4-5 tsiav tshuaj (ntsiav tshuaj), noj zaus - peb zaug ib hnub twg.

Yuav ua li cas mus noj BCAA hmoov

Lwm daim ntawv ntawm tawm - ib tug qhuav hmoov sib tov. Yuav ua li cas mus noj BCAA rau hauv cov hmoov daim ntawv no?

Thaum koj xaiv ib zaug xwb koob tshuaj bodybuilding tswvyim muab faib. Ib txhia ntseeg tias 5 grams yog txaus rau ib tug neeg ntawm nruab nrab ceeb thawj thiab txhua hnub ce tsis muaj ntau tshaj li ib nrab ib teev. Lwm tus xav ua cov tshuaj rau 10-12 grams, tab sis sib faib tus naj npawb ntawd los ntawm lub sij hawm ua ntej thiab tom qab ib tug workout.

Txawm li cas los, feem ntau ncaws pob noj BCAAs rau ib tug heev yooj yim tswvyim: ib me nyuam diav ntawm hmoov peb zaug ib hnub twg. Qhov no ntxiv yog heev iab, li ntawd nws yog tsis pom zoo kom yaj nyob rau hauv tej dej haus. Tab sis koj yuav tsum haus dej kom dej additive, qhov zoo tshaj plaws kua txiv. Qhov no yuav kom ceev me nyuam ntawm cov amino acids mus rau lub me me hnyuv, qhov uas lawv yuav tau ua sai li sai tau los ntawm lub cev. Kua txiv haus dej raws li nram no vim hais tias fructose activates zus tau tej cov tshuaj insulin, uas txhawb nqa haum ntawm lub active amino acids.

Muaj lwm daim ntawv ntawm kev tso tawm ntawm BCAA - nyob rau hauv daim ntawv ntawm cov npaj txhij-ua kua. Nws yog lub feem ntau yooj yim rau kev tau txais ncaj qha thaum lub sij hawm txoj kev kawm.

Yog muaj tej kev tsim txom los ntawm kev noj amino acids

Yog li ntawd, peb xam tawm li cas yuav muab BCAAs. Nws tseem mus to taub seb koj yuav ua mob rau hauv lub cev, yog tias koj siv cov amino acids. Tom qab tag nrho, cov kev ua si tshuaj yog tej nrog tag nrho cov xaiv ntawm additives uas cog lus instant poob phaus, ceev ceev nce nyob rau hauv cov leeg loj thiab ib qho zoo tagnrho daim duab rau qhov tsawg kawg nkaus lub sij hawm. Tsis tag rau cov advertised tshuaj yog zoo, thiab ntau tau mus rau undermine lub noj qab haus huv ntawm tus neeg, es tsis ua rau nws muaj zog thiab zoo nkauj.

Amino acids yog muab rho tawm los ntawm no series. Qhov no ntuj cov khoom xyaw tau los ntawm tshwj xeeb kev kho mob ntawm cov protein, es sib tsim tshuaj. Li ntawd, cov raug mob los ntawm kev noj BCAAs yuav tsis tau.

Amino acids yog li ntawd, muaj kev ruaj ntseg hais tias muaj yog tsis muaj yuav tsum tau sov ua licas txwv lub caij ntawm lawv nkag, uas yog, txhua txhua kis las yuav coj BCAA indefinitely tsis muaj mob rau lub cev.

ya nyob rau hauv lub tshuaj pleev

Nws yuav tsum tau to taub hais tias cov amino acids tsis ua mob rau ua, tab sis muaj peev xwm ua rau muaj teeb meem nyob rau hauv lub cev ntawm ib tug overdose. Piv txwv li, tshaj valine yuav ua rau hallucinations, isoleucine overdose yuav ua rau ib tug sai txuam nrog ntawm uric acid thiab ib tug loj npaum li cas ntawm leucine tsub kom cov theem ntawm ammonia. Tab sis mus cuag no, nej yuav tsum tau sim - rau ib tug txiav txim ntev ntawm lub sij hawm mus ntxiv pa rau lub koob BCAAs.

Luv xaus: lub efficiency ntawm BCAA paub tseeb hais tias loj kho mob kev tshawb fawb, tab sis tsis xav kom txuj ci tseem ceeb thiab cia siab rau tam sim ntawd tau. Amino acids yeej pab tau tsim lub zoo meej daim duab, tab sis nws yuav pab, tab sis tsis ua hauj lwm rau koj.