Yuav ua li cas xaiv thiab noj cov protein whey kom raug

Yuav ua li cas hom kev noj haus cov protein ntau uas feem ntau siv hauv kev tawm dag zog, hla kev, txhawb zog thiab lwm yam kev ncaws pob? Cov lus teb tseeb yog whey protein, uas yog suav hais tias yog ib qho ntawm cov protein zoo tshaj hauv lub ntiaj teb. Vim li cas nws thiaj li ua tau zoo hauv kev ua kis las, nws yog overvalued, thiab cov whey protein zoo tshaj rau CrossFit? Koj yuav pom cov lus teb ntxaws ntxaws rau cov lus nug no hauv peb tsab xov xwm.

General profile

Whey protein txawv li cas ntawm lwm cov protein? Ua ntej tshaj plaws, whey protein yog ntawm tsiaj keeb kwm, uas txhais tau tias nws tsis haum rau tus neeg tsis noj nqaij. Cov hmoov nplej dawb yog cov protein ua kom yooj yim uas muaj cov amino acids tseem ceeb rau kev loj hlob ntawm cov leeg nqaij (leucine, isoleucine, valine). Cov kev sib txuas sib txuas tau qhov siab ntawm kev nqus thiab tiv taus siab rau cov kis las.

Whey protein ua los ntawm dab tsi? Los ntawm pheej yig tshaj cov khoom siv raw - whey. Cov tuam txhab tshaj lij yuav cov mis siv nyob rau hauv lub separator rau ntxiv kom qhuav, tom qab uas lawv ntxuav cov khoom ua tiav cov khoom nyoos thiab muag nws ua kev sib tov.

Vim li cas whey thiab tsis mis? Vim lactose. Txij li thaum lub ntshav dej – yog cov khoom lag luam ntawm cov theem nrab ua mis nyuj nrog kev tso tawm ntawm casein los ntawm nws, tom qab ntawd ib qho kev cuam tshuam yuav yog qhov txo qis hauv qib ntawm lactose (zoo li hauv kefir). Qhov no txo ​​qis kev ntxhov siab ntawm lub plab zom mov thiab muaj ntshav qab zib. Tsis tas li ntawd xwb, nws txo cov roj calorie cov ntsiab lus ntawm cov khoom kawg yog 20-25%.

Cia wb mus saib ntawm kev qhia tawm cov whey protein profile.

Ntau yam

Protein Whey yog lub npe ntawm cov pab pawg. Cov no yog cov protein ntau whey ntawm khw:

1. Classic protein. Qhov feem ntawm cov ntshiab protein yog li 70%. Cov khoom pheej yig tshaj. Tsis muaj kev lag luam ua tiav vim qhov kev tshaj tawm tsis muaj zog.
2. Lub kua muag prot. Qhov feem ntawm cov protein ntshiab yog li 85%. Nws niaj hnub tshaj tawm los ntawm cov tuam txhab tsim khoom uas yog qhov zoo tshaj plaws, feem ntau ntse thiab ua tau zoo - vim qhov no, nws kim dua KSB thiab classic. Muag tsuas yog ntim me me xwb. Pib siv tab sis kim.
3. KSB tiv. Qhov feem ntawm cov ntshiab protein yog li 80%. Kev lag luam tsis ua tiav vim kev tshaj tawm tsis zoo.
4. Cais tawm. Qhov feem ntawm cov ntshiab protein yog li 90%. Kev siv tsis ncaj ntawm cov protein. Qhov xav tau tsuas yog tsim tawm-cov kws siv tshuaj uas yog xam cov khoom haum thiab kev nqus ntawm cov khoom ntshiab, saib xyuas cov calories ntau ntawm cov zaub mov nce txog 1% ntawm kev noj.
5. Nyob hauv complexes. Qhov feem ntawm cov ntshiab protein yog li 50%. Nws yog siv nyob rau hauv gainers, cov protein ntau ua ke. Qhov ua hauj lwm yog tsawg.

Dab tsi yog qhov nws xav tau rau

Los xyuas seb cov protein whey xav tau dab tsi rau, cov neeg ncaws pob ntawm lub zog sib txawv yuav tsum tau delve rau hauv biochemistry. Qhov nqus ntawm cov protein no nws txawv ntawm 3 mus rau 10 feeb. Li no, nws raug coj ua ntej, thaum thiab tom qab kev cob qhia. Nws ua li cas?

1. Uantej-workout - txo cov nyhuv catabolic ntawm kev nqus cov workouts.
2. Thaum lub sij hawm kev cob qhia - kev txhim kho ib ntus hauv qhov ntsuas lub zog los ntawm 2-3%, uas tso cai rau koj noj ob peb lub pancakes hnyav dua.
3. Tom qab kev cob qhia, kaw lub qhov rai protein.

Raws li qhov tshwm sim, nws txhawb txoj kev loj hlob ntawm cov neeg ncaws pob, hloov nws cov kis las ncaws pob tawm hauv av.

Noj whey protein kom yog yuav pab tau:

• Ntawm kev ziab - hauv cov theem thaum ntxov (ua ntej cov dej qab ntsev ua kua) yuav txo cov leeg catabolism tam sim ntawd tom qab kev cob qhia, tsis cuam tshuam rau lub cev tag nrho ntawm kev noj haus hauv lub cev. Lub sijhawm no, cov lus sib txuas ntawm cov amino acids tshiab yog qhov tseem ceeb rau cov leeg, uas txhais tau tias lub cev yuav tsis hlawv cov protein rau hauv carbohydrates.
• Ntawm huab hwm coj nce - kom tiav cov qib protein tsis cuam tshuam nrog cov ntsiab lus hauv calorie. Qhov no ua rau muaj kev sib piv ntau ntawm cov nqaij ntshiv loj kom tag nrho qhov hnyav.
• Thaum poob ceeb thawj, nws yuav ua rau kom muaj kev xav zoo vim muaj cov protein ntxiv. Txo lub nra ntawm lub plab zom mov. Hloov cov khoom noj txom ncauj kom zoo rau cov metabolism
• Thaum tswj cov duab. Ua kom yooj yim rau kev tswj cov protein ntau. Nws yuav ua rau lub zog muaj zog taw qhia, uas yuav tsim keeb kwm yav dhau los zoo heev anabolic.

Yuav siv li cas

Yuav ua li cas noj whey protein kom zoo rau cov neeg ncaws pob muaj zog? Hauv cov ntawv nyeem tshwj xeeb, koj tuaj yeem nrhiav tau ntau cov ntawv sau txog yuav ua li cas nws thiaj coj mus rau qhov kev poob phaus lossis rau kev nce ntxiv. Txawm li cas los xij, qhov no yog txhua lub tswvyim hais ua dabneeg. Cov hmoov nplej dawb tsis haum rau ziab lossis lub cev yuag yuag vim nws cov amino acid profile thiab qhov nqus dej. Lawv tsis tuaj yeem kaw qhov rais protein hmo ntuj, tab sis nws zoo nkauj rau nruab hnub los tiv thaiv catabolism.

Cia wb mus saib ntawm lub cev whey protein kom tsawg regimen. Rau qhov no peb xav tau:

• xam cov luj hnyav;
• suav cov kev tawm dag zog ib lim piam;
• laij koj cov protein kom tsawg los ntawm tej zaubmov.

Lus khaws xav. Muaj kev ntseeg hais tias whey protein yuav tsum tsis txhob noj nyob rau hauv ntau tshaj 30 g ntawm substrate ib zaug. Qhov tseeb, qhov no tsis yog yog - nws txhua yam nyob ntawm tus neeg nqa khoom mus rau lwm tus. Rau qee qhov, qhov tshuaj no yuav yog 100 g, thaum lwm tus, 30 g yuav tau muab faib ua ob peb zaug tshuaj.

Cov hmoov nplej dawb, zoo ib yam li lwm yam, yog tsim los ua kom tsis muaj nws hauv lub cev. Xav txog ib qho xwm txheej qub. Ncaws Pob 75 kg, rog - 20%. Nws yog ntawm loj nce. Yuav tsum muaj 2 gram ntawm cov protein ib kilogram ntawm lub cev. Kev noj cov protein tag nrho los ntawm cov khoom noj uas ntuj tsim yog kwv yees li 50 g ntawm qhov ua tiav amino acid ua. Cov kev tsis zoo - 70 g.

Yuav ua li cas haus dej whey protein kom raug nyob rau hauv cov ntaub ntawv no?

1. On ib hnub cob qhia. Thawj koob tshuaj es tsis txhob noj su yog 30 g ntawm qhov sib tov sib xyaw nrog mis nyuj lossis yogurt. Qhov koob thib ob yog npaum li cas nyob rau hauv 15 feeb tom qab qhov kawg ua haujlwm tawm mus kaw cov qhov rai protein - txog 60 g ib zaug. Qhov thib peb koob tshuaj yog xaiv tau, ib teev tom qab noj mov tas los, tab sis tsis tau ua ntej 2 teev ua ntej mus pw.
2. Hnub tsis muaj kev kawm. Koob # 1 es tsis txhob noj su - 30 g ntawm tov sib xyaw nrog mis nyuj lossis yogurt. Qhov koob thib ob yog noj ib teev tom qab noj mov tas los, tab sis tsis tau ua ntej 2 teev ua ntej yuav mus pw.

Uas yog txhua tus tsis pub leejtwg paub. Koj tsis tas yuav muaj qhov huab hluav taws xob ua kom tiav cov txiaj ntsig tau zoo. Ntxiv mus, kev noj cov protein ntau dhau kuj tuaj yeem cuam tshuam lub plab zom mov. Hauv kev tshwj xeeb, cov kis las yuav cia li tso tseg tsis nqus cov protein.

Txij nkawm

Yuav ua li cas Whey Protein Ua Haujlwm Thaum Siv Kom Zoo thiab Dab Tsi Koj Yuav Ua tiav nrog nws:

1. Txhim kho lub zog ua haujlwm. Lub luag haujlwm tseem ceeb ntawm cov protein yog ncaj qha los ntxiv dag zog cov leeg nqaij txhawm rau kom lawv qhov muaj zog thaum pib.
2. Nce nyob rau hauv cov teeb meem qhuav. Tsuav koj ua raws li koj cov zaub mov noj kom raug thiab zam kom tsis txhob muaj cov calories kom ntau, whey protein yuav txhim kho cov protein synthesis sab hauv, uas yuav ua rau koj tsim kom muaj huab hwm coj kom qhuav.
3. Hloov hauv qib zog. Cov hmoov nplej dawb, vim nws qhov nqus tus nqi, yuav yuam lub cev kom coj los ua ke nrog ATP siv zog, uas tseem yuav ua rau lub zog ntsuas qhov ntsuas.
4. Txhim kho qhov zoo.
5. Lub teeb nyab nrog dej. Txawm hais tias tsis muaj lactose, whey protein muaj ntau ntawm sodium, uas yuav ua rau me ntsis txeej thiab ua rau nws siv tsis tau thaum lub sij hawm zoo kawg ua kom tiav cov kauj ruam.

Qhov zoo tshaj plaws Whey Proteins

Sijhawm los xam seb cov protein whey mus de thiab cov chaw tsim tshuaj paus twg los mloog:

1. KSB 80%. Belarus yog cov ntaub ntawv raw huv si. Nws yog ib qho tseem ceeb yuav nws tsis yog los ntawm cov neeg muab khoom lag luam, tab sis mus nrhiav cov tiag tiag Belarusian distributors. Yuav nyob rau hauv cov ntaub ntawv no yuav ua tau tsuas yog nyob rau hauv feem ntau los ntawm 50 kg. Ntawm qhov tod tes, txawm li cas los xij, koj tau txais cov khoom noj muaj protein tag nrho ib xyoos, ntawm tus nqi peb zaug pheej yig dua li lwm cov khoom muaj protein. Qhov zoo ntawm KSB yog yeej tsis yog qhov ntau tshaj - thiab nws txoj kev noj yuav siab dhau tus qauv ib tus li 20%. Txawm li cas los xij, cov protein no muaj cov amino acid ua tiav, thiab zoo meej raws li cov khoom siv raw khoom rau thawj 12-18 lub hlis ntawm kev kawm.
   
2. Rau cov neeg txaus siab nyob rau hauv cov khoom lag luam zoo dua, Cov Khoom Noj Zoo Tshaj Plaws Yooj Yim Nyuaj pom zoo. Qhov zoo tshaj ntawm cov ntaub ntawv raw yog zoo heev. Nws muaj ntau yam qab heev. Qee zaum ntxiv nrog valine. Qhov tsis zoo yog tus nqi siab thiab lub ntim tsis haum. 2.5 kg muaj tsawg heev rau ib hlis, yog li koj yuav tsum noj 2 poom, uas yog kev lag luam tsis muaj txiaj ntsig.
   
3. BSN yog qhov kev xaiv zoo tshaj plaws. Kev kawm ntawv qib siab tshaj plaws ntawm cov khoom ua kom huv. Ua kom tiav qhov tsis muaj kev cuam tshuam ntawm cov dej nyab nrog dej. Qhov tsuas yog drawback yog tus nqi - txog $ 30 ib kg ntawm cov khoom.
   

Tus nqi ntau npaum li cas

Tam sim no hais txog tus nqi ntawm qhov teeb meem. Txawm hais tias qhov tseeb tias whey protein yog ib qho ntawm pheej yig tshaj, nws tseem yog me ntsis kim dua li cov zaub mov ntuj. Ntau npaum li cas tuaj yeem kawm ua protein ntawm cov huab hwm huab hwm coj tus nqi, thiab nws tau muas ntau npaum li cas nrog cov whey protein?

Yog tias koj npaj yuav nyob hauv kev ua kis las muaj zog, tom qab ntawd nws yog qhov zoo dua los yuav cov protein whey tam sim rau 3 lub hlis - rau qhov no, cov hnab ntim nrog ntim tau txog 10 kg yog haum.

Nrog rau kev noj, uas peb tau qhia raws li pom zoo, qhov nruab nrab kev noj yog 3 kg ntawm protein nyob hauv ib hlis + - kev ua yuam kev. Tsuas yog los ntawm kev pib noj zaub ntau kom zoo koj tuaj yeem xav qhov kev loj hlob ruaj khov. Qhov no txhais tau hais tias thawj qhov chaw, koj yuav tsum tsis txhob yuav cov pob me me lossis hnab muag hauv cov kis las kis las ntawm cov chaw qoj ib ce.

Yog tias koj pom cov khoom noj huv si tsis muaj tsw (xws li KSB tau ua ntej tshaj tawm), tom qab ntawd 3 lub hlis yuav raug nqi li 60-70 daus las. Yog hais tias koj tsis ntseeg me ntsis-paub cov tuam ntxhab thiab xav coj ib tug ua enriched cais tawm los ntawm Optimum khoom noj khoom haus - ces 3 poom ntawm xws prota (2.7 kg txhua) yuav raug nqi koj 200 USD. Cov tuam ntxhab Asmeskas zoo tshaj plaws yuav raug nqi $ 30 txhua. ib kg. Tib BSN prot, ua ke nrog creatine.

Cov Lus Qhia Ua Ntej: Tsis Txhob Yuav Cov Khoom Puv Nchuav Pheej Yig. Dextrin, uas yog ib feem ntawm lawv, tau them ib lub txiaj nyiaj, tab sis tus nqi ntawm qhov ua tiav zaum kawg yuav dhau txhua qhov kev npau suav. Yog tias koj txaus siab rau cov neeg nce, nws yog qhov zoo dua los coj ob peb kg ntawm cov roj hmab tsis muaj protein tsawg thiab sib tov nws nrog cov piam thaj (1.2 USD rau ib kg), lossis malta (1.5 USD ib kg). Hauv cov xwm txheej hnyav, koj tuaj yeem do nws nrog piam thaj, uas yuav raug nqi tsawg dua li ib daus las rau ib kg.

Qhov tshwm sim

Kev paub yuav ua li cas kom noj cov protein whey tuaj yeem thawb koj txoj kev nce qib hauv av. Tabsis txhob tso siab ntau rau nws. Tseem, cov protein tsis yog tshuaj steroids, uas txhais tau hais tias xav tsis txawv txav 10 kg hauv ib hlis tsis tuaj yeem xav. Txhua yam koj tuaj yeem suav siab yog qhov nce ntxiv rau 25 grams ntawm cov protein ib hnub. Qhov no txhais tau tias koj qhov kev nce qib yuav nce ntxiv li ntawm 1 ntxiv kg ntawm cov teeb meem qhuav hauv ib hlis lossis 12 kg ntawm cov nqaij qhuav hauv ib lub xyoo.

Tib lub sijhawm, yog tias koj cuam tshuam koj kev tawm dag zog lossis kev tawm tsam tsis zoo hauv kev noj haus, koj tuaj yeem hnov ​​qab txog qhov ua tiav no. Tom qab tag nrho, qhov kev nce qib ruaj khov nyob rau hauv lub zog taw qhia thiab cov roj ntshiv loj yog ib txwm 3 yam: khoom noj khoom haus - 30% ntawm kev ua tiav, kev kawm - 50% kev ua tiav, pw tsaug zog zoo - 20% ntawm kev vam meej.

Saib cov video: Whey Protein vs Horlicks vs Complan vs Boost vs Bournvita. Nutrition Facts. Thuglife Mallu Fitness (Hlis Ntuj Nqeg 2024).