Rau cov dej haus muaj protein ntau los nqa qhov nyiaj pab ntau tshaj, nws yog ib qhov tsim nyog yuav tau siv lawv, tom qab tsoomfwv qee yam. Qhov tsis txaus siab ntawm cov protein tsis yog tsuas pab tsis tau lub cev rov tom qab kev cob qhia, tab sis tuaj yeem ua rau kev puas tsuaj ntawm kev noj qab haus huv.
Thaum twg koj yuav tsum haus dej protein?
Cov neeg uas mob siab rau kev ua si, nws yog ib qho tseem ceeb kom paub tias thaum twg nws yog zoo dua rau haus cov protein:
- Thaum sawv ntxov . Thaum lub sij hawm pw tsaug zog, lub cev pib ua kom tsis muaj peev xwm ntawm cov as-ham los tsim cov leeg. Yog li, tam sim ntawd tom qab awakening, nws yog pom zoo kom haus ib feem ntawm cov protein ntau ceev: hydrolyzate lossis rho tawm.
- Tav su . Nyob rau hauv kev noj haus ntawm ib tus neeg ncaws pob yuav tsum muaj ib qho protein . Yog tias, vim qee cov mob tsis tshua pom muaj nyob hauv kev noj zaub mov, ces nws yuav muaj peev xwm rov qab siv cov cocktails uas yog protein ntau.
- Ua ntej kev cob qhia . Txog thaum uas haus cov dej protein: ua ntej los yog tom qab kev cob qhia, muaj ntau lub tswv yim. Txawm li cas los xij, qhov tseeb hais tias txhua tus neeg kis las yuav tsum tau nce tus nqi ntawm cov protein kom tsim cov nqaij pob txha tseem tsis pom tseeb. Replenish cov khw muag khoom noj protein muaj txiaj ntsim nrog cov protein cocktails. Nyob rau hnub ntawm kev cob qhia, whey protein yog pom zoo kom haus ob xuab moos ua ntej cov chav kawm, thiab tom qab ntawd rau ib nrab ib teev - ib feem ntawm cov amino acids uas tseem ceeb (BCAA).
- Tom qab kawm tiav . Tom qab kis las ua si, lub cev tseem ceeb xav tau cov protein ntau ntxiv. Nyob rau hauv txoj kev ntawm kev kawm, lub cev expended loj reserves ntawm glycogen, qab zib thiab cov amino acids, uas yuav tsum tau rov qab nyob rau hauv ib lub sij hawm luv luv. Ib feem ntawm cov protein cocktail yuav txaus siab rau qhov kev xav tau.
Yuav ua li cas haus protein ntau rau poob phaus?
Thaum lub sijhawm noj cov zaub mov, lub cev tau txais cov khoom noj uas tsis txaus, tseem muaj cov protein ntau. Qhov no ua rau txo qis nqaij thiab ua rau lub cev tsis zoo. Yog li ntawd, thaum lub sij hawm hnyav nws yog ib qho tseem ceeb uas yuav tsum tau siv ntawm cov zaub mov yooj yim protein ntau nyob rau hauv tus nqi ½ ntawm tus nqi them.