Kukho ihlabathi lonke lezongezelelo zeprotheni, kodwa bambalwa abantu abaziswe ngayo. Kukho abo basela i-shake emva kokuqeqeshwa njengento eqhelekileyo, ngokungathi ubomi babo buxhomekeke kuyo. Ngaba wakha wanexhala lokwazi ukuba ngaba ngokwenene benza okuthile? Iinkampani ezongezelelweyo zinokuthumela imiyalezo ebhidayo ngeenjongo zokuthengisa, ke musa ukukhohliswa lula.
Ngezantsi ndiza kuzama ukuphendula yonke imibuzo eqhelekileyo kunye nebalulekileyo malunga nezongezelelo zeprotheyini. Ngaba ulungele isikhokelo esibanzi?
Kutheni ufanele ukhathalele iprotheni?
Ngokuqinisekisa ukuba sifumana amanqanaba aneleyo eprotheni ekudleni kwethu, siya kukhawulezisa inkqubela phambili, siphucule ukubuyiswa kwethu kwaye sibe nefuthe elihle kwimpilo.
Ukuze uqonde ukuba iprotheni inikezelwe kuyo, ngendlela eqhelekileyo sinokuthi:
- Lilungu lolwakhiwo lwezicubu zomzimba kunye neeseli.
- Babonelela ngomthombo wenitrogen. Ibhalansi ye-nitrogen ibalulekile ekufumaneni ubunzima bezihlunu ezibhityileyo kunye nokuthintela ukuphuka kwemisipha ebhityileyo xa ulahlekelwa ngamafutha omzimba.
- I-Gluconeogenesis kunye nokwakheka kweglucose yamandla xa sinciphisa iicarbohydrates.
- Inceda ukugcina kunye nokwandisa iihomoni.
Iprotein ikunceda njani ukukhula kwezihlunu?
Nokuba ujonge ukukhula, womelele, unciphise umzimba okanye uchache ngokukhawuleza, ukufumana iprotein eyaneleyo kuya kukunceda ulongeze uhlengahlengiso loqeqesho.
Iprotheyini ibonelela ngeenzuzo ezifana nezi:
- Ukwandisa ubunzima bemisipha.
- Ikhusela ukuphuka kwemisipha kwaye ikhuthaza ukubuyiswa kwemisipha.
- Yandisa ukukwazi ukulahlekelwa ngamafutha omzimba kwaye usigcine sanelisekile.
- Ukuphucula impilo jikelele yomzimba, njengomfanekiso ongcono wesikhumba, izipikili kunye neenwele; Ukongeza kwisistim somzimba esingcono.
Ingakanani iprotheyini omele uyithathe ekutyeni kwakho?
Ukuba uziqeqesha ngamandla, i-1-6 grams yeprotheyini ngekhilogram yobunzima bomzimba sisiqalo esihle. Ngoko umntu onobunzima obungama-2 kg kufuneka abe nobuninzi be-75 grams yeprotheyini ngosuku.
Izifundo ezininzi ziye zakhankanywa ezicebisa iithagethi ezahlukeneyo zeprotheyini yemihla ngemihla:
- Ku uphononongo, UWilson ucebise phakathi kwe-1 kunye ne-2 grams / kg yesisindo somzimba kubadlali bokuqeqesha amandla.
- Helms et al.. kucetyiswa phakathi kwe-2 kunye ne-3 grams yeprotheyini ngekhilogram yobunzima obunzima kwiimbaleki eziqeqesha ukuxhathisa kunye nokutya okuphantsi kweekhalori.
- I-ACSM icebise ukuthatha phakathi kwe-1 kunye ne-2 grams ngekhilogram nganye ngosuku ukunceda ukulungisa, ukuhlaziya kunye nokulungelelanisa izihlunu. Nangona umda ophezulu we-2 g / kg unokuba ngcono xa ufuna ukugcina ubunzima be-muscle ngexesha le-caloric restriction.
Zeziphi izinto ezichaphazela ubungakanani beprotheyini oyifunayo?
Ezinye zezinto eziphambili ezichaphazela isixa seprotheyini ekufuneka uyithathe zezi:
- Ngaba ugcina okanye uqhubela phambili? Ukuba umbono wakho kukwenza uhlengahlengiso loqeqesho kwaye uphumelele, ukuthathwa kweeprotheyini kufuneka kube phezulu. Kwixesha elibukhali loqeqesho okanye lokutya, i-protein intake kufuneka imele umlinganiselo ophezulu kancinane wekhalori epheleleyo; endaweni yoko, ngexesha lezigaba zolondolozo, ukuthathwa kufuneka kusondele kubuncinci obucetyiswayo.
- Ukuba usebenzisa iikhalori ezimbalwa ukuze ulahlekelwe ngamafutha omzimba, kufuneka utye ipesenti ephezulu yeekhalori ezipheleleyo ezivela kwiprotheni. Oku kunceda ukugcina ubunzima bemisipha ebhityileyo kwaye ivumela inkululeko engakumbi yokuphepha i-carbohydrate kunye namafutha.
- Iimbaleki zokunyamezela kufuneka zizame ukugcina ubunzima bomzimba obuphantsi, ngoko ke amandla kumlinganiselo wobunzima bomzimba kufuneka anyuswe. Ukutya okuphantsi kweeprotheyini kunokuqwalaselwa ukunciphisa ukonyuka kobunzima bomzimba obhityileyo.
- Ekubeni zombini i-carbs kunye neprotheyini zineempembelelo ezifanayo zokulwa ne-nitrogen, ukuba ukwisidlo esine-carb ephantsi, yazi ukuba i-protein yakho yokutya kufuneka ibe phezulu ukuze uncede uhlawule.
- Okukhona umdala, incinci iprotheyini oya kuyidinga.
Ngaba iprotheyini ephezulu ikhuselekile?
Ewe, kodwa kukho ezinye iimeko.
Ukuba nenqanaba eliphezulu leprotheyini yokutya kukhuselekile kwiimeko ezininzi. Nangona kunjalo, kufuneka uthathele ingqalelo ukuba ukhe waba okanye unembali yosapho yeengxaki zezintso. A uphononongo lophando olwahlukeneyo yabonisa ukuba abo banesifo sezintso bafanele bakuthintele ukutya okuneprotini.
Ngoko ukuba unembali yosapho, soloko ubuza ugqirha oqeqeshiweyo ngaphambi kokuba uqalise ukutya okuneprotheyini eninzi.
Ukuthathwa kweprotheyini kunxulumana njani noqeqesho lokuxhathisa?
- Ngaphambi koqeqesho. Ukuba isondlo kunye noqeqesho luchanekile, umzimba uya kuba ne-protein balance balance. Oko kukuthi, i-synthesis iya kuba nkulu kunokubola.
- Ngexesha loqeqesho. Umzimba uya kuba kwi-protein balance balance. Ukuqhekeka kwezicubu, ngokuchasene nenkolelo ethandwayo, kuhlala kunjalo kulo lonke uqeqesho; endaweni yoko, ukuhlanganiswa kweeprotheni ezintsha kuyancipha. Ukubola okwethutyana kudlula i-synthesis njengoko ixesha loqeqesho liqhubeka. Umzimba uhlala "uqhekeza" kwaye uzilungisa.
Ukufumana ubunzima bezihlunu kufuneka ukulungiswa kwenzeke ngesantya esikhawulezayo kunokophuka. Okukhona usebenza ixesha elide, kokukhona kuya kuthatha ixesha elide ukufumana isivuseleli sokwakha izihlunu oyifunayo. - Emva kwe-euqeqesho. Ngexesha elifutshane, ibhalansi yeprotheyini iya kuhlala ingalunganga, ngokukodwa ngenxa yokuba umzimba uyekile ukudibanisa iiprotheni ezintsha. Ukuqhekeka kuyanda ngeli nqanaba, kodwa kwiiyure ezimbalwa ezizayo iprotein synthesis yanda ngokukhawuleza ukudlula ukuphuka. Apha kubalulekile ukuba umzimba ufumane izondlo ezifanelekileyo ukunceda ukulungisa izicubu.
Ngaba i-Post Workout i-Protein Shakes iyasebenza?
Kunjalo. Ngethuba loqeqesho, umzimba wakho uya kuba kwi-protein balance balance. Njengoko ukwakhiwa kweeprotheni ezintsha kuyeka, ukuwohloka. Emva kokusebenza, i-protein synthesis iyanda kwaye iyancipha, ekugqibeleni idala ibhalansi ye-nitrogen efanelekileyo.
Ukutya iiprotheyini kunye nee-amino acids ezibalulekileyo kubalulekile ekuncedeni ukwandisa iprotheyini ye-muscle synthesis kunye nokunciphisa iprotheni. Ngaloo ndlela, umlinganiselo omkhulu weprotheyini unokufumaneka kwaye uncede ukwandisa ubunzima be-muscle, amandla kunye nokubuyiswa kwemisipha.
Ukuthatha i-amino acids okanye iprotheyini ye-whey kanye emva kokuqeqeshwa kuye kwaboniswa ukuvelisa ukwanda kabini kwi-muscle protein synthesis kunye nezinye izinto ezibangela ukukhula kwemisipha.
Kufuneka uthathe nini i-post-workout shake?
Inyaniso kukuba siyazi ukuba kukho ixesha elifanelekileyo lokutya i-shakes kanye emva koqeqesho. abanye abaphandi bacebisa ingcamango yokuba, ekupheleni koqeqesho lwethu, kufuneka sidle iiprotheyini ezininzi kunalo lonke usuku. Ngaloo ndlela, sinokungenelwa kumphumo omkhulu ngakumbi xa kuthelekiswa nalo naliphi na elinye ixesha losuku.
Kwakhona kukho intetho yeprotheyini ethatha kwifestile yasemva koqeqesho ukuze kulungiswe iprotein synthesis, ukuphuka, ukudala ibhalansi yeprotheyini efanelekileyo, kunye nokuziqhelanisa nokuqeqeshwa koqeqesho.
Ukuze ezi ndlela zisebenze, iinkqubo ezininzi zeekhemikhali kufuneka zenzeke, kwaye ukukhutshwa kwehomoni kudlala indima ebalulekileyo. Zombini ukwanda kokufumaneka kwe-amino acid (hyperaminoacidemia) kunye nokunyuka kwe-insulin secretion (hyperinsulinemia) zibalulekile ekwandiseni amandla e-anabolic kunye nokubuyiswa kwemisipha.
Ubude befestile ye-anabolic bubonakaliswe ukuba buguquguqukayo (ukuba bukhona). Inokuba yinto efanelekileyo ukusuka kwi-15 ukuya kwimizuzu engama-30 emva koqeqesho, nangona kukho abo bakhuselayo ukuba inokufikelela kwiiyure ezi-2.
Yintoni eqinisekileyo kukuba ngelixa izongezelelo zeprotheyini zinokuba sisixhobo esilungileyo emva kokuzilolonga, ayizukwenza mahluko kakhulu ukuyithatha kanye emva kokuba ugqibile okanye iyure emva koko. Inkxalabo eyona nto iphambili kukufezekisa ukuthathwa kweprotheyini yemihla ngemihla.
Ingakanani iprotheyini ekufuneka ishukunyiswa emva kokujima?
Ukuba uza kusebenzisa iicarbohydrates emva koqeqesho, cinga ukuba ubuncinane ube ne-25g yeprotheyini kunye ne-50g yecarbohydrates. Ukuba ukhetha ukungadli i-carbohydrates, yongeza i-50 grams yeprotheni. Ngokwengqiqo, yonke into ixhomekeke kwiimpawu zakho kunye neenjongo zakho ezithile. Iingcali ezininzi zicebisa i-0g/kg yobunzima bomzimba, ngoko ke umntu one-48kg kufuneka athathe i-80 grams yeprotein ye-whey emva kokuzilolonga.
Ukuze kwandiswe zombini i-hyperinsulinemia kunye ne-hyperaminoacidemia emva koqeqesho, umxube weeprotheni "ezikhawulezayo" ezisebenzayo kunye ne-high glycemic index carbohydrates iyacetyiswa. Obunye ubungqina bubonisa ukuba i-2/1 - 3/1 ye-carbohydrate kwi-protein ratio iyona nto isebenzayo ekubuyiseleni.
Ngaba unokusela iprotein shake ngaphambi koqeqesho?
Unokwenza ngokugqibeleleyo. Ukunyuka kwamanqanaba e-amino acid yegazi ekuthatheni i-amino acids ngaphambi okanye ngexesha lokuzilolonga kunokuchasana nokulahlekelwa kweprotheyini ye-muscle eyenzeka ngexesha lokuzilolonga.
Ukusebenzisa i-amino acids ngaphambi kokuba usebenze kunokubangela ukuphuka kwezicubu ezincinci kunye nokudala indawo ye-anabolic eninzi. Kuya kuba mnandi ukuba utye indibaniselwano yee-amino acids ngeprotheyini okanye isongezelelo se-amino acid, njengee-amino acid ezibalulekileyo.
Ixesha elingakanani ngaphambi koqeqesho ungathatha i-shake?
Kunconywa ukuba uthathe imizuzu engama-30 ngaphambi kweseshoni yoqeqesho ukuvumela ezinye ze-amino acids ukuba zijikeleze kwigazi lakho xa uqala ukuqeqeshwa. Ke isongezelelo se-amino acid esibalulekileyo okanye isiselo seprotheyini ye-hydrolyzed inokuba lolona khetho lungcono phambi koqeqesho.
Ngaba unokusebenzisa izongezo zeprotheyini ngaphambi kokuba ulale?
Akubalulekanga, kodwa kunokunceda ukuchacha kwezihlunu.
Kwabaninzi bethu, ukulala ebusuku lelona xesha lide lokuzila ukutya kunye nento esiyibiza ngokuba yi-post-absorptive phase. Ebusuku, i-protein synthesis iyancipha, ngelixa i-protein ye-muscle ye-muscle iyancipha, ikhokelela kwisimo se-catabolic ngakumbi.
Ukuqhekeka kwezicubu ze-muscle kusetyenziselwa "ukondla" izicubu zamathumbu, isibindi, kunye nezinye izitho zangaphakathi; ngoko ke ukuthatha iprotheyini ecothayo kunye nokubonelela kakuhle kwee-amino acids ebusuku kunokunceda ukunciphisa i-muscle catabolism.
Loluphi uhlobo lweprotheyini olulungileyo emva koqeqesho?
La iprotein yewhey (Whey) yeyona nto ingqinwe ngophando kwaye siqhele ukuyifumana ngeendlela ezintathu:
- whey concentrate. Ngale ndlela yeprotheni, ngokuqhelekileyo sifumana ipesenti ephantsi yeprotheni nge-100 gr. Oku kungenxa yokuba ugxininiso lwenziwa kancinci ukuvelisa imveliso. Umgangatho olungileyo we-whey concentrate kufuneka ube ne-75% yeprotheyini ngokutya. Izinto ezahlukeneyo ze-bioactive (kubandakanya i-beta-lactoglobulin, i-alpha-lactalbumin, i-glycomacropeptide, kunye ne-lactoferrin) kwi-whey concentrate inegalelo ekwandiseni uvuselelo lomzimba.
I-Whey concentrate ikwabonakaliswe ukuba yonyusa imveliso ye-glutathione emzimbeni, yenye yezona antioxidants ziphambili emzimbeni. - whey yodwa. Ibonelela ngepesenti ephezulu yeprotheyini ngokukhonza. Iveliswa xa i-whey concentrate iqhutyelwa phambili kwaye ihlanjululwe kusetyenziswa ubuchule obufana ne-cross-flow microfiltration, i-ultrafiltration, i-osmosis eguqukayo, okanye i-nanofiltration.
Izinga lokufunxa liyafana phakathi kokugxila kunye nokuba wedwa, kodwa ukwahlula kunokuba yeyona ndlela ilungileyo ukuba ufuna ukutya iiprotheyini ezininzi ngokuphakelayo. - i-whey hydrolyzate. Le yi-whey isolate eye yonakaliswa ngakumbi, ivelisa iipeptides ezincinci ezifunxwa ngokukhawuleza egazini.
Nangona i-whey concentrate ithathwa ngabanye njengeprotheyini ekumgangatho ophantsi xa ithelekiswa ne-yadwa kunye ne-hydrolyzate, ngenxa yomxholo weprotheyini yodwa, i-concentrate iqulethe iipropathi ezinamandla zokomeleza amajoni omzimba ezinomdla kakhulu.
Kwenzeka ntoni xa ndingakwazi ukusebenzisa ibhotolo?
Nokuba kungenxa yezizathu zokuziphatha okanye impilo, baninzi abantu abangakwaziyo ukusela umhlaba wobisi. Njengenye indlela sinerayisi emdaka, i-ertyisi okanye iprotein ye-hemp, phakathi kwezinye ezininzi.
Kukho izifundo ezimbalwa eziye zavavanya ukuba iiprotheni ezisekelwe kwizityalo zisebenza njani ekubuyiseleni imisipha kunye nokulungelelaniswa nokuvuselela. Njengomkhwa omtsha, akukho lwazi lungako okwangoku, kodwa siyazi ukuba abanayo iprofayile ye-amino acid njengewhey.
Umxholo weprotheyini wezinye zezi zongezo zinokusondela kwi-whey concentrate, kodwa i-amino acid ebalulekileyo (EAA) kunye ne-branched-chain (BCAA) iprofayili ibaluleke kakhulu. Iprotheyini yerayisi inokuba yenye yezona ndlela zingcono kwi-whey, kodwa i-whey isolate inokuqulatha i-39% yee-EAAs kunye ne-33% ephezulu ye-BCAAs.