Nyob rau hauv lub ntiaj teb no ntawm kev qoj ib ce thiab cov leeg-tsim tshuaj,BRanched-Chain Amino Acids (BCAAs) tau txais kev mloog zoo. BCAAs yog ib pawg ntawm cov amino acids tseem ceeb, suav nrog Leucine, Isoleucine, thiab Valine, paub txog lawv lub peev xwm los txhim kho cov leeg nqaij, txo cov leeg mob, thiab txhawb cov leeg nqaij. Thaum peb xaiv qhov zoo BCAA ntxiv, nws yog ib qho tseem ceeb kom ua kom nws cov txiaj ntsig zoo rau cov leeg nqaij thiab kev ua tau zoo tag nrho.
Qhov twg BCAA Qhov Zoo Tshaj Plaws Thaum Ua Haujlwm?
Lub sijhawm ntawm BCAA noj thaum lub sijhawm ua haujlwm yog qhov tseem ceeb rau kev ua kom lawv cov txiaj ntsig zoo tshaj plaws. Nov yog yuav ua li cas kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov BCAA ntxiv thaum qoj ib ce:
Kev Ua Haujlwm Ua Ntej: Noj BCAAs 15-30 feeb ua ntej koj qhov kev tawm dag zog tuaj yeem pab muab cov amino acids uas yooj yim rau koj cov leeg. Qhov no tuaj yeem txo cov leeg nqaij thaum lub sij hawm kev cob qhia hnyav.
Intra-Workout: Qee tus neeg nyiam haus dej haus BCAA thoob plaws lawv qhov kev tawm dag zog. Qhov no tuaj yeem pab tswj cov qib zog thiab ncua qhov pib qaug zog.
Post-Workout: BCAAs noj tam sim tom qab kev tawm dag zog tuaj yeem pab txhawb cov leeg nqaij rov qab thiab txo cov leeg mob tom qab qoj ib ce. Qhov no yog qhov tseem ceeb tshwj xeeb yog tias koj lub hom phiaj yog kev loj hlob ntawm cov leeg thiab kho.
Consistency: Txawm hais tias thaum twg koj xaiv noj cov tshuaj BCAA zoo tshaj plaws thaum koj ua haujlwm, kev sib xws yog qhov tseem ceeb. Lub hom phiaj los muab lawv tso rau hauv koj qhov kev ua haujlwm tsis tu ncua kom paub txog lawv cov txiaj ntsig tag nrho.
Dab tsi BCAA tseem ceeb tshaj rau cov leeg nqaij?
Ntawm peb BCAAs-Leucine, Isoleucine, thiab Valine-Leucine yog qhov tseem ceeb tshaj plaws rau cov leeg nqaij. Leucine plays lub luag haujlwm tseem ceeb hauv kev txhawb nqa cov leeg nqaij protein synthesis, txheej txheem tseem ceeb rau kev kho cov leeg nqaij thiab kev loj hlob. Nov yog vim li cas Leucine tseem ceeb heev:
Muscle Protein Synthesis: Leucine qhib txoj hauv kev mTOR, ib txoj hauv kev taw qhia lub luag haujlwm rau kev pib cov nqaij protein synthesis. Cov txheej txheem no yog qhov tseem ceeb rau cov leeg nqaij hypertrophy (kev loj hlob).
Kev Tso Tawm Insulin: Leucine tuaj yeem txhawb kev tso tawm insulin, uas ntxiv dag zog rau cov leeg nqaij protein synthesis thiab cov khoom noj khoom haus los ntawm cov leeg nqaij.
Dosing: Thaum xaiv BCAA ntxiv, xyuas kom meej tias nws muaj qhov txaus ntawm Leucine, feem ntau hauv 2: 1: 1 piv nrog Isoleucine thiab Valine.
Yuav ua li cas kom tau BCAA?
1. Tau los ntawm kev noj haus
Kev noj zaub mov yog ib qho chaw ntawm BCAA, thiab cov khoom no, nrog rau lwm cov amino acids tseem ceeb, tuaj yeem pom nyob rau hauv ntau hom proteins uas tsis muaj zog.
Cov khoom noj ntuj tsim nyog yuav tsum yog koj qhov kev xaiv ua ntej, thiab tsim kom muaj kev noj haus kom raug ua ntej xav txog cov tshuaj ntxiv yog qhov tseem ceeb. Noj ntau cov khoom noj muaj protein ntau zoo txhua hnub, xws li qe, nqaij, ntses, thiab khoom noj siv mis (xws li mis nyuj, whey protein, thiab cheese qhuav) los muab koj lub cev nrog ntau yam ntawm cov amino acids tseem ceeb. Yuav luag tag nrho cov tsiaj raws li cov proteins muaj leucine, isoleucine, thiab valine.
Koj tuaj yeem pom BCAA hauv cov khoom noj uas muaj cov nroj tsuag, xws li taum thiab lentils, pea protein, nqaij qaib plawv taum, cashew ceev, almonds, thiab lwm yam txiv ntoo.
2. Tau los ntawm cov tshuaj BCAA
Yog tias koj cob qhia qis mus rau nruab nrab siv sijhawm luv lossis nyob deb, koj tuaj yeem tau txais BCAA txaus los ntawm kev noj zaub mov.
Txawm li cas los xij, yog tias koj koom nrog kev ua haujlwm hnyav thiab / lossis kev nqa hnyav txhua lub lis piam (rau lub hom phiaj tsim cov leeg), koj yuav xav tau BCAA ntxiv, uas tuaj yeem ua tau zoo los ntawm covQhov zoo tshaj plaws BCCA capsuleslos yog hmoov.
Puas yog koj noj BCAA txhua hnub?
Kev noj BCAAs txhua hnub feem ntau suav hais tias muaj kev nyab xeeb thiab tuaj yeem muaj txiaj ntsig zoo rau cov neeg uas koom nrog kev ua lub cev tsis tu ncua. BCAAs yog cov amino acids tseem ceeb, txhais tau hais tias peb lub cev tsis tuaj yeem tsim lawv, thiab peb yuav tsum tau txais lawv los ntawm kev noj zaub mov lossis ntxiv. Nov yog qee cov ntsiab lus los xav txog:
Cov Kev Xav Tau Txhua Hnub: Txhawm rau txhawb cov leeg kev loj hlob thiab rov zoo, nws raug nquahu kom noj BCAAs txhua hnub, tshwj xeeb tshaj yog tias koj muaj kev ua neej nyob lossis koom nrog kev tawm dag zog tsis tu ncua.
Hnub So: Nyob rau hnub so lossis hnub thaum koj tsis ua haujlwm, BCAA ntxiv tuaj yeem ua tau zoo rau tag nrho cov leeg nqaij thiab kho.
Tham nrog Tus Kws Kho Mob: Yog tias koj muaj qee yam kev mob nkeeg lossis kev txhawj xeeb, nws yog ib txwm zoo los sab laj nrog tus kws kho mob ua ntej pib cov txheej txheem ntxiv tshiab.
Xaus
Hauv ntej, BCAA tsis yog tsuas yog pab tau rau cov neeg txhawb zog, tab sis kuj rau cov neeg khiav dej num vim lawv tuaj yeem pab txhim kho koj qhov kev ua tau zoo. Qhov zoo tshaj plaws BCAA capsules muaj peev xwm pab ua kom koj lub zog tso zis ntau zog, txo qhov qaug zog thaum lub sij hawm kev cob qhia, pab cov leeg loj hlob, thiab ua kom rov zoo.
Yog tias koj xav sim BCAA ntxiv, tiv tauj peb cov kws tshaj lij kom tau txais cov qauv sim ntawmwmbetty@sxhmjk.comlos yog WhatsApp ntawm8613227842284 .
