Protein yog dab tsi thiab thaum twg lub cev xav tau nws tshaj?

Lub fact tias qhov no protein yog sau nyob rau hauv ntau cov khoom hais txog kev noj qab nyob noj haus ntawm ncaws pob, nyob rau hauv kev noj haus rau lawv. Tshuaj npaj nrog protein muaj tag nrho ntawm cov tsev muag tshuaj txee. Thiab tsis nyob rau hauv vain. Protein - ib yam khoom tsim nyog rau kev loj hlob ntawm cov leeg, lawv txoj kev loj hlob thiab kev rov qab los; Rau cov khoom ntawm amino acids mus rau lub cev thiab kev tsim kho ntawm lub hlwb ntawm sab hauv nruab nrog cev, daim tawv nqaij, cov plaub hau. Proteins tseem xav tau rau lub cev tsis muaj zog. Tias yog vim li cas lawv noj nrog zaub mov tseem ceeb rau txhua tus neeg, tsis yog cov neeg ncaws pob, coaches, cov neeg laus thiab cov neeg ua haujlwm ua haujlwm.

Ntxiv tshuaj ntawm cov protein

Cov protein tsis yog txhua leej txhua tus paub. Ntau yam yog deceived, xav tias nws yog ib tug steroid (nyob rau hauv kev twb kev txuas nrog thoob plaws propagation ntawm protein rau ncaws pob). Rau cov kis las, nws ua si lub luag haujlwm tshwj xeeb, ua kom rov qab tau lawv cov leeg tom qab hnyav thiab ntev kev cob qhia. Rau 100 kg ntawm qhov hnyav, 330 g ntawm cov protein yuav tsum tau (ntawm 200 mus rau 300 grams, nyob ntawm qhov siv ntawm qhov load), thiaj li hais tias lub cev tuaj yeem tswj hwm nrog kev ua si ntawm lub cev. Nyob hauv ib qho zuj zus, tus protein muaj qhov ua haujlwm ntawm tag nrho cov kab mob, nrog rau lwm yam khoom siv. Nyob rau ntawm 50 kg - 60 grams ntawm cov protein. Nrog rau qhov tseeb tias tag nrho cov proteins uas tus neeg xav tau txhua hnub yuav tsum tsis txhob pub tsawg tshaj 100 grams. Qhov no npaum li cas ntawm cov protein peb tau txais los ntawm cov niaj hnub niaj hnub noj haus (yog tias peb noj ntau dua los yog tsawg dua kom raug, tag nrho).

Protein - muaj protein ntau zoo, muag ua hmoov (khoom noj khoom haus), xws li mis hmoov. Nws yog zoo dua absorbed nyob rau hauv lub cev nrog ib txwm coj ntawm carbohydrates (rau 50 kg ntawm qhov ceeb thawj - 200-400 grams).

Protein rau poob phaus

Ib qho tseem ceeb qhia txog tias muaj protein ntau li cas, nws yuav ua li cas rau lub cev. Proteins nce metabolism hauv. Yog tias koj haus dej kom ntau txaus thiab carbohydrates, thaum txo kev rog kom tsawg, koj tuaj yeem sai thiab yooj yim poob tag nrho cov phaus ntxiv lawm. Tab sis, kom ua tau zoo li no, koj yuav tsum ua hauj lwm rau koj cov pluas noj: cov khoom siv li niaj zaus yuav tsis muab cov piv txwv ntawm cov nqaij, cov carbohydrates thiab cov rog.

Nrog lub teeb lub cev lub cev

Dancers, zoo li cov neeg koom nrog hauv aerobics, kev nyab xeeb yog pom zoo kom nce me ntsis saum tus txheej txheem protein ntau cov ntsiab lus hauv lawv cov zaub mov: 50 kg - 70 grams. Qhov kev ntsuas no yog qhov tsim nyog rau lub cev kom tiv nrog lub siab, cov leeg hlob tuaj, thiab cov roj tso "melted".

Nrog lub hwj chim loads

Tus nqi ntawm cov khoom noj yuav tsum tau nce mus rau 300 g ib 100 kg ntawm lub cev nrog nce ntau zog (siv cov nqi loj ntawm cov protein). Nws muab dab tsi? Thaum ua tau lub zog ntawm kev qoj ib ce rau kev siv zog ntawm cov leeg, cov xovxwm yog ntxim yuav muaj feem xyuam ntawm cov qhab nia. Qhov no, nyob rau hauv thawj qhov chaw, hais txog cov neeg tsis paub tseeb: qhov kev nce qib nce nyob hauv lub nra yog fraught nrog txim. Ua rau kom cov kua nplaum nyob rau hauv lub cev ua ke, qhov protein ntau pub rau koj kom muaj kev ruaj siab ntawm cov leeg mus rau qhov khoom (tshwj xeeb yog qhov tseem ceeb yog tias peb tham txog kev siv dumbbells, simulators).

Yuav ua li cas muab lub cev nrog tus nqi tsim nyog ntawm cov protein

Tam sim no hais tias peb paub tias muaj protein ntau thiab thaum twg yuav tsum tau txhaj tshuaj tiv thaiv kab mob siab, nws tsim nyog paub txog yam khoom thiab kev npaj nws muaj. Muaj ntau hom ntawm protein: kua, qe; Thaum siab tshaj, tshwj xeeb tshaj yog whey, casein tshwj xeeb tshaj yog xav tau. Raws li twb tau hais, nws yuav tau muas nyob rau hauv daim ntawv ntawm ib tug hmoov, npaj ib tug sib xyaw raws li cov lus qhia thiab haus. Los yog yuav ib qho tshwj xeeb ntxiv nrog rau cov protein ntau cov ntsiab lus. Txawm li cas los, muaj zaub mov nplua nuj nyob rau hauv lawv (nqaij, nqaij ntses, taum, txiv laum huab xeeb butter, whey, cheese, tsev cheese thiab protein hmoov muag nyob rau hauv Kev ua si nawv complex). Thawj zaug nws yog tsim nyog los lean on lawv (thaum uas tsis muaj loads), thiab xwb ces mus rau lub tsev muag tshuaj, piv txwv li, protein tuav los yog Weider 100% casein rau cocktails.