Uas protein yog zoo tshaj plaws yog hais tias tus lub hom phiaj yog ua kom cov leeg loj?

Cov nqaijrog tau muaj npe nrov nrog lub advent ntawm cov kev ua si kev noj haus. Uas muaj protein ntau yog ib qho tseem ceeb nyob rau hauv kev noj haus ntawm ib tug neeg ncaws kab taub. Qhov no yog ib tug tshwj xeeb cov khoom uas muaj protein cov ntsiab lus (70-95%) thiab cov protein yog paub tias yuav tau lub ntsiab keeb nyob rau hauv lub tsev mob pawg. Ib zaug nyob rau hauv lub cev, cov protein yog cleaved rau cov amino acids uas ncaj qha koom nyob rau hauv cov tsim thiab mob hlwb. Yog li, mob loj nyob rau ntawm tus nqi ntawm cov protein noj. Tab sis, muaj ntau li ntau sib txawv hom ntawm proteins. Yog li ntawd uas muaj protein ntau yog qhov zoo tshaj plaws?

Yooj yim digestible ( "fast") protein - yog Whey proteins. Qhov no protein yuav tsum noj ntawm txhua lub sij hawm - ua ntej thiab tom qab ib tug workout nyob rau hauv lub yav sawv ntxov los yav tav su. Muaj ntshiab protein - "cais" protein thiab supplemented nrog ib tug loj npaum li cas ntawm carbohydrates - "hnyav gainer."

Qeeb qeeb lossis whey protein - nws casein proteins. Qhov no protein yog tsim nyog los noj ib hmo los yog nruab nrab noj mov nyob rau hauv loj lub sij hawm ntawm lub sij hawm, vim hais tias cov whey protein, tau txais mus rau hauv lub plab "hloov" mus rau hauv ib tug "gel." Qhov no txhais tau tias rau nws cov cleavage thiab ntxiv kev zom yuav tsum tau considerably sij hawm ntau tshaj tus "ceev" protein.

Gainer yog nws muaj nqis?

Lo lus "gainer" yog muab los ntawm cov lus Askiv qhia txog kev ua kom tau, uas txhais tau tias mus nce los nce. Gainer - yog legkousvaevaemy protein (mis nyuj los yog qe), uas ntxiv ceev carbohydrates, xws li cov qab zib los yog fructose. Nyob rau hauv tej rooj plaub, ntxiv thiab creatine. Lub luag hauj lwm ntawm creatine yog ua rau kom tus nrig txog kev pom cov leeg.

Lub zog ntawm cov khoom no nyob rau hauv replenishing nqaij zog tom qab kev kawm thiab nyob rau hauv lub acceleration ntawm protein synthesis nyob rau hauv tej nqaij. Txawm li cas los, nws tsis pom zoo kom coj hnyav gainer ncaws pob uas tau ua hauj lwm nyob rau hauv nyem, los yog poob ceeb thawj. Gainer tsub kom tsis tsuas nqaij, tab sis kuj muaj roj, vim hais tias nws yog heev zoo.

Protein cai tau txais

Rau cov neeg uas tsis muab kev koom tes nyob rau hauv cov kev ua si, protein noj npaum li cas yog sib npaug zos rau 1.5 g ib 1 kg ntawm lub cev hnyav ib hnub twg, thiab rau lub ncaws pob, txoj cai no ntau - 2-2.5 g ib 1 kg. Piv txwv li, yog tias ib tug neeg nrhiav kev los ua kom cov nqaij leeg thiab nws cov luj yog hais txog 75 kg, yuav tsum ces 150-200 g ntawm protein ib hnub twg.

100 grams nqaij muaj txog 20-25 grams ntawm cov protein thiab txog 80g ntawm protein ib tug neeg kov nyob rau hauv ib hnub twg rau cov zaub mov. Yog li, nws lacks 70-120 g, uas yog tsim nyog los sau cov protein sib tov.

Nkag cai protein

Cov nqaijrog noj ib tug dej cawv uas yuav yooj yim npaj rau koj tus kheej. Feem ntau, lawv muaj protein, cov mis nyuj los yog dej thiab lwm yam khoom xyaw, xws li txiv hmab txiv ntoo. Nrog kev pab los ntawm ib rab tag nrho cov Cheebtsam yog whipped kom txog thaum tus. Nws yog ib qhov nyuaj hais uas muaj protein ntau yog zoo tshaj plaws, vim hais tias tag nrho lawv muaj ntau lub hom phiaj. Yog hais tias ib tug neeg ua hauj lwm rau nyem, ces nws yog tsim nyog los noj cov ntshiab protein tom qab ib tug workout. Yog hais tias loj, hnyav gainer. Ntshiab protein yuav tsum tau noj nyob rau hauv thaum sawv ntxov ua ntej ce thiab thoob plaws hauv lub hnub. Casein protein yog qeeb los yog muaj kev xeem ua yuav tsum tau rau lub hmo ntuj. Txij li thaum tib neeg lub cev ntawm ib tug lub sij hawm yog tau nqus 40 grams ntawm cov protein, li ntawd nws yog tsim nyog los faib lub txais tos Protein - 1 los yog 2 scoops coj thaum lub sij hawm hnub thiab thaum lub sij hawm noj mov yog 1 diav.

Kev Cai rau xaiv ntawm cov protein

Protein qauv - lub feem ntau loyal pab nyob rau hauv cov kev xaiv thiab txoj kev mus nrhiav ib tug zoo dua protein. Txawv protein mixtures comprise los ntawm 40 mus 85% ntshiab protein, thiab feem ntau ib tug neeg yuav ib tug pa qab zib. Tsis tshua muaj nqi yuav tsum tsis txhob yuav cov ntsiab kauj nyob rau hauv lub xaiv.

Nws yog tsim nyog los kawm txog cov muaj pes tsawg leeg thiab txoj kev siv qhia nyob ntawm daim ntawv ua ntej koj txiav txim siab zoo li cas ntawm cov protein yog ib qho zoo. Ib tug zoo zoo protein feem ntawm 30 g muaj 24 g ntawm protein.

Cov nqaijrog rau mob loj vim lub high protein cov ntsiab lus yog lub hauv paus ntawm lawv txoj kev loj hlob. Tsis muaj tus siv ntawm cov nqaijrog nyuaj mus cuag tseem ceeb tau nyob rau hauv txoj kev kawm. Protein yuav tsum tau coj kom zoo. Yuav kom paub tias xyov uas protein yog qhov zoo tshaj plaws thiab txoj cai rau koj, nrog koj tus kws kho mob.