Unofanira Kutora riini BCAA?

Zvemukati

• Chii chinonzi BCAA Zvinowedzera?
• Maitiro eBCAA Anowedzera Sei Anogona Kubatsira Yako Fitness Regimen
• Sayenzi-Yakavakirwa Uchapupu hweKutora BCAA Zvokuwedzera
• Pamberi kana Mushure meKurovedza muviri
• Hwindo reNguva reKutora BCAAs
• Panguva Yemaekisesaizi
• Zvimwe Zvinhu Zvinogona Kuwedzera BCAA Kubudirira
• Icho Chinokosha

Ose mairi vatambi vakarovedzwa uye vanofarira kugwinya mazuva ese vanowanzo wedzera nema branched-chain amino acids (BCAAs).

Humwe humbowo hunoratidza kuti vanogona kubatsira kuvaka mhasuru, kudzikamisa kuneta kwekuita uye kudzikisa kusuruvara kwemhasuru mushure mekurovedza muviri.

Vanhu vanowanzo shamisika kuti yakanakisa sei nguva BCAA inowedzeredza kutenderedza yavo yekurovedza regimen kuti vawane iwo anodikanwa hutano mabhenefiti.

Chinyorwa ichi chinonyatsotarisisa BCAA zvinowedzera, uyezve uye sei uye nguva yekuzvitora.

Chii chinonzi BCAA Zvinowedzera?

Unogona kutenga BCAA capsules kana mapoda ayo aunosanganisa mumvura kana zvimwe zvinwiwa.

MaCAAA anosanganisira matatu akakosha amino acids: valine, leucine uye isoleucine - ese ane branched kemikari chimiro ().

Izvo zvinowedzera zvinowanzo kupa zvakapetwa kaviri leucine kupfuura isoleucine kana valine, iyo dzimwe nguva inonzi seyero ye2: 1: 1. Izvi zvinodaro nekuti leucine inogona kuve yakanyanya kunaka pakukurudzira mapuroteni uye kudzvanya kuparara kwemhasuru protein ().

Ese matatu maCAAA anotorwa zvakananga nemhasuru dzako pane kutanga wagadziriswa nechiropa chako. Nekuda kweizvozvo, maCAAA anogona kukurumidza kuitika.

Zvisinei, masayendisiti achiri kuongorora kuti BCAA zvinowedzera zvinopa mukana unoyera kune vanhu vane simba kana zvichienzaniswa neeprotein powders uye chikafu cheprotein chikafu chine BCAAs ().

Pazvishoma, zvinowedzerwa ndeimwe inotakurika, iri nyore sarudzo.

BCAA zvinowedzera zvine iyo branched-cheni yakakosha amino acids leucine, isoleucine uye valine, kazhinji mune 2: 1: 1 ratio. Kunyangwe izvi zvinowedzera zviri nyore, masayendisiti anobvunza kana vachipa mukana pamusoro pechikafu chikafu cheBCAAs.

Maitiro eBCAA Anowedzera Sei Anogona Kubatsira Yako Fitness Regimen

Tsvagiridzo inoratidza kuti BCAA zvinowedzera zvinogona kutsigira yako regimen regimen munzira dzinenge shanu:

• Deredza kuneta panguva yekurovedza muviri: Matunhu epamusoro eBCAAs anobatsira kudzora kupinda kwe tryptophan muuropi hwako. Muviri wako unoshandisa tryptophan kugadzira serotonin, iyo inogona kuita kuti utange kuneta ().
• Deredza kukuvara kwemhasuru uye kusuwa: BCAA dzinogona kubvisa kushushikana kunokonzerwa nekushushikana uye kuzvimba kwechiitwa ().
• Kurudzira kuvaka mhasuru mushure mekurovedza muviri: BCAAs inosimudzira iyo synthesis yeprotein mumhasuru dzako uye dzvanya kuparara kwemhasuru protein (,,).
• Ipa sosi yesimba panguva yekurovedza muviri kwenguva refu. Kana glucose, tsandanyama yako huru sosi sosi, inova yakaderera, maCAAA anogona kushanda sosi sosi (8).
• Tsigira hutachiona: Kurovedza muviri kunonetesa kunogona kukonzeresa hutachiona hwakadzikira, hunogona kunge hwakakonzerwa nekuderera kweamino acid glutamine, huni hwemaseru ekudzivirira. BCAA dzinogona kushandurwa kuita glutamine mune mhasuru (,).

BCAA zvinowedzera zvinogona kukurudzira kuvaka mhasuru, kupa simba, kutsigira hutachiona uye kuderedza kuneta kwekurovedza muviri uye mushure mekurovedza muviri kukuvara kwemhasuru.

Sayenzi-Yakavakirwa Uchapupu hweKutora BCAA Zvokuwedzera

Pane zvishoma kutsvagurudza kuenzanisa mabhenefiti ekutora BCAAs kana mamwe mapuroteni ekuwedzera pane imwe nguva pamusoro peimwe, senge usati waekisesaiza maringe nepashure pekurovedza muviri.

Heano ongororo yehuchapupu paBCAA yekuwedzera nguva.

Pamberi kana Mushure meKurovedza muviri

Imwe chete diki, yekutanga ongororo yakafananidza mhedzisiro yekutora BCAA yekuwedzera usati waekisesaiza kuitora mushure mekurovedza muviri.

Mukudzidza, varume vechidiki vakatora magiramu gumi eBCAA pamberi pekusimbisa kurovedza ruoko rwavo rwusina simba. Vakasangana neshungu shoma mushure mekurovedza muviri uye yakadzika mamaki eropa ekukuvara kwemhasuru pane avo vakatora maCAAA mushure mekubata ruoko ().

Chimwe chete chidzidzo chinowanikwa chekuenzanisa ndechimwe chakapa varume vezvemitambo 25 magiramu eWhyy protein kupatsanura (kupa 5.5 gramu eBCAA) kumberi pamberi kana kurudyi mushure mekushanda kwavo kwekusimudza uremu kwemavhiki gumi.

Muchidzidzo ichi, mapoka ese ari maviri aive nekuvandudzwa kwakafanana mukuumbwa kwemuviri uye simba ().

Kubva pane humbowo huripo, hazvina chokwadi kuti zvinoita musiyano kana iwe ukatora maCAAA pamberi kana mushure mekudzivirira (kurema kudzidzisa) kurovedza muviri.

Hwindo reNguva reKutora BCAAs

BCAA mazinga muropa rako pakakwirira maminitsi makumi matatu mushure mekushandisa iyo yekuwedzera, asi zvidzidzo zvisati zvaziva nguva yakakwana yekutora ().

Kunyangwe iri dzidziso yakareba-yakabata yekuti une maminitsi makumi mashanu nemakumi matanhatu- mushure mekurovedza muviri kuti uwane mabhenefiti ekuvaka mhasuru kubva pakudya mapuroteni, kutsva kutsva kunoratidza kuti hwindo renguva rinogona kunge rakaenzana nemaawa mashanu mushure mekurovedza muviri (,).

Zvakare, kana iwe wakadya chikafu kana kutora protein yekuwedzera 1-2 maawa usati waekisesaiza, iyo nguva yekumashure-kurovedza muviri BCAAs kana mamwe mapuroteni ekuwedzera anogona kunge asina kukosha pane kana iwe wakarovedza usina kudya nguva pfupi yadarika, senge mangwanani ().

BCAA zvinowedzera zviri nyore zvakakwana kuti zviri nyore kuzvidya nguva pfupi isati yatanga kana mushure mekudzidzira kana iwe uchinzwa kuti zvinoita mutsauko kwauri.

Panguva Yemaekisesaizi

Kutora BCAAs panguva yekurovedza muviri kwakadzidzwa zvishoma mukutsungirira kudzidziswa, senge kureba kumhanya uye kuchovha bhasikoro.

When 193 193 men taking part in a marathon were given 16 grams of BCAAs during the event, havana kumhanya chero nekukurumidza kupfuura varume vakapihwa placebo ().

Pamusoro pezvo, kutsvagisa mumabhasikoro kwakatadza kuratidza kuvandudzwa kwekuita kwemuviri kubva pakutora maCAAA panguva yekutsungirira kurovedza muviri, asi izvo zvinowedzera zvinogona kubatsira kudzikisa kuneta kwepfungwa ().

Tsvagiridzo yekujekesa yakakwana nguva yekutora maCAAA ishoma. Zvinogona kunge zvisina mutsauko wakakura kana BCAA zvinowedzerwa zvinotorwa usati waita kana mushure mekurovedza muviri, uye ungangodaro usingade kuzviisa nguva chaiyo kutsigira kuvaka mhasuru.

Zvimwe Zvinhu Zvinogona Kuwedzera BCAA Kubudirira

Mune ongororo ichangoburwa yezvidzidzo, vesaenzi vakaona kuti zvinhu zvitatu zvinoita kunge zvakakosha kudzikisira mhasuru-zvine chekuita nekuita mhasuru kuburikidza neBCAA zvinowedzera.

Kutanga, iwe ungangoda kunwa dosi yezuva nezuva ingangoita 91 mg paundi (200 mg pa kg) yehuremu hwemuviri.

Semuenzaniso, kana iwe ukayera 165 mapaundi (75 kg), iwe unofanirwa kutora muyero unosvika gumi nemashanu magiramu (15,000 mg) eBCAAs zuva nezuva.

Chechipiri, iwe unofanirwa kuenderera yako BCAA yekuwedzera regimen pamusoro penguva refu (anopfuura mazuva gumi) kuti uone zvakakosha masuru-ekudzivirira mabhenefiti.

Izvi zvinoreva zvakare kutora chinowedzerwa zuva rega rega kwete chete pamazuva aunorovedza muviri.

Chechitatu, kangani kaunotora iko kuwedzera kunogona kuve chinhu. Mune mamwe mazwi, kupatsanura muyero wako wezuva nezuva muzvikamu zviviri kana kupfuura, senge usati watanga uye mushure mekurovedza muviri, zvinogona kubatsira ().

Chekupedzisira, ramba uchifunga kuti iwe unoda zvinopfuura maCAAA kuvaka mhasuru protein. Pane mamwe matanhatu amino acids aunofanira kudya kuti muviri wako ugadzire protein. Nekudaro, kusanganisira mamwe manyuko eprotein mune kwako kudya kwakakosha ().

Tsvina-inodzivirira mabhenefiti eBCAA zvinowedzera zvinogona kuve zvakanyanya kana iwe ukatora 91 mg paundi (200 mg pa kg) yehuremu hwemuviri zuva nezuva, kusanganisira pamazuva asiri ekurovedza muviri. Izvo zvinogona zvakare kubatsira kupatsanura yako yezuva nezuva BCAA yekuwedzera yekudyiwa kupinda mune maviri kana anopfuura madhizaini.

Icho Chinokosha

BCAA inowedzera zvirinyore kupa mhasuru-inotsigira mishonga. Zvisinei, masayendisiti anobvunza kana izvi zvinowedzera zvinopa mukana pane zvinopihwa zvekudya.

Kutsvagurudza kunoenzanisa zvakananga mabhenefiti ekutora maCAAA pamusoro pemamwe mapuroteni ekuwedzera pane imwe nguva pamusoro peimwe kushoma.

Kutora maCAAA pamberi kana mushure mekurovedza muviri kunogona kushanda zvakaenzana mukuchengetedza tsandanyama.

Zvakare, iwe ungangodaro usade iwo nguva iwo chaizvo kutsigira kuvaka mhasuru.

Kuwana dhosi rakaringana zvichienderana nehuremu hwemuviri wako kwakakosha, pamwe nekuenderera mberi nekutora nguva refu, kusanganisira nemazuva asiri ekurovedza muviri.