Rau txoj kev loj hlob ntawm cov leeg mob lub cev yuav tsum tau txais cov protein thiab, nyob rau hauv thawj qhov chaw, qhov tseem ceeb tshaj plaws yog peb yam tseem ceeb amino acids: leucine, isoleucine thiab valine. Cov neeg tsim khoom, sib dhos rau lawv, tau tsim cov khoom noj khoom haus BCAA. Muag nws hauv ntau lub versions: tshuaj ntsiav, hmoov, ntsiav tshuaj thiab kua ua kua. Qhov kev xaiv thawj zaug yog lub npe hu ua "novelty", uas tso cai rau koj kom tau zoo heev rau ib lub sijhawm luv luv. Nws yog ib qho tseem ceeb uas yuav tsum paub tias yuav ua li cas thiaj li haus dej cawv BCAA hauv tshuaj hnoos kom tau qhov kev ntshaw thiab tsis ua mob rau koj lub cev. Qhov loj ntawm daim foos no yog tias nws tsis tas yuav suav cov tshuaj noj, xws li thaum noj cov hmoov.
Yuav noj cov tshuaj BCAA li cas?
Cov qauv ntawm supplementation sib txawv nyob ntawm seb ib tug neeg taw los yog rests, vim hais tias lub cev paub lwm yam kev xav tau cov amino acids.
- Nyob rau hauv lub hnub ntawm kev cob qhia . Thaum cov kev ua si, lub cev activates catabolic kev, uas yog, kev puas tsuaj ntawm cov nqaij pob. Yog vim li no nws yog ib qho tseem ceeb kom muab tso rau hauv ib qho ntawm cov amino acids thiaj li ua tau raws li cov kev xav tau. Cov khoom uas ua rau BCAA additive yog absorbed heev sai thiab tsis txhob cia ua kom muaj kev puas ntsoog. Tsis tas li ntawd, lawv tuaj yeem ua rau lub pob ntawm cov nqaij pob txha. Cov kws txawj pom zoo kom noj cov tshuaj amino acids ua ntej thiab tom qab kev cob qhia. Yog tias zaj lus qhia ntev tshaj li ib teev, ces yuav tsum tau muab ib feem me me rau hauv.
- Nyob rau hauv hnub ntawm so . Tam sim no nws yog worthwhile kom paub tseeb yuav ua li cas siv cov BCAA hauv tshuaj, ntawm cov zaug. Nyob rau hauv hnub ntawm so muaj ib tug nce nyob rau hauv cov leeg loj, thiab thaum sawv ntxov lub catabolic kev yog qhib kom ua. Yog vim li ntawd nws tau pom zoo kom pib koj lub hnub nrog ib qho kev pab ntxiv 0.5-1.
Koob tshuaj BCAA hauv tshuaj ntsiav
Tus nab npawb ntawm cov amino acids yuav tsum yog nyob ntawm qhov kev siv ntawm kev cob qhia. Yog hais tias ib tug neeg tsis koom nrog cov kev ua kis las, qhov muab tshuaj yog 5-10 g ua ntej thiab tom qab qhov kev sib kho. Nyob rau hauv hnub so ntawm qhov ntau yog invariable. Yog hais tias ib tug neeg muaj kev koom nrog, ces tus nqi ntawm BCAA ntawm ib lub sij hawm yuav yog txog li 14 g.
Tus lej ntawm cov tshuaj ntsiav yog nyob ntawm qhov nyiaj ntawm cov amino acid uas nyob hauv lawv. Rau xam, koj tuaj yeem siv cov mis yooj yim uas 1 kg ntawm lub cev qhov hnyav yuav tsum suav rau 0.37 g ntawm amino acid. Muab ntau qhov nyhav los ntawm cov nqi no, cov txiaj ntsig yuav tsum muab faib rau hauv cov tshuaj uas tau qhia rau hauv pob, uas yuav pab kom koj tau txais cov tshuaj uas yuav tsum tau txhaj.