He aha e BCAAs? I roto i ētahi wā he mea e tika ana ki te tango i waikawa amino?

I roto i tēnei tuhinga ka titiro tatou ki te mea i nga BCAAs me i roto i te mea wā he mea e tika ana ki te tango i tenei taputapu. Na, tika whakahoki tenei pātai. tu BCAA hoki branched-mekameka o amino waikawa (whakamaoritia mooni: "branched mekameka waikawa amino," arā, leucine, valine me isoleucine). Tenei raau Ko te wāhanga nui i roto i te kai o ngä kaitäkaro ngaio.

Ēnei waikawa amino, pērā i ētahi atu āhuatanga, e kore e synthesized e te tinana. tikanga o tēnei e hiahia tika ratou ki te pau kai. takoto BCAA ahurei i roto i te meka e kai reira te uaua ki te pūngao tika, i te tahi atu waikawa amino whakamahia i roto i te ate. Just mōhio e tohua nui haere te horomanga o BCAA te i roto i te take, ka koe nohopuku (kore e whiwhi rawaka ngā matūkai) me te wā mahi auroa (i runga i wha haora).

glutamine

faaite matou i taua tenei BCAAs, engari kahore e whakahuatia o te wae taua, pera i te glutamine, a ka he te uaua taketake waikawa amino tenei. Kei a ia ko 60% o te waikawa uaua amino. I roto i tetahi ahotea tīmata glutamine putanga i te uaua ki te toto, hua i roto i te nuinga o te kaitäkaro i reira he he hiahia mo tona ora tere.

Ka matou kore hoki te wa roa ki te peita ki ta BCAAs, engari tohu i te ara iahiko fariiraa.

Me pēhea te ki te tango i BCAA?

tūtohutanga General mo te waikawa amino i te wāhi fariiraa ko te inenga 5-10 karamu i mua, me te i muri i te whakangungu. Ka taea te wehea ēnei 10-20 karamu ki rave rahi taime, ka tango atu ratou ki te akomanga. O te akoranga, e kore te mea e tika ana tenei, rawa, ki te faaohipa koe kaua e nui ake 1.5-2 haora. I mua i te whakataetae, ka hiahiatia ki te ū ki te kai mārō, kua nui haere te inenga ki te 30-50 karamu ia ra.

Ko te pānga nui o te tarukino kitea i raro i anaerobic (mana) kawenga. I roto i te take o te tūmomo takohe nui rerekētanga e kore koutou e kite. kia whiriwhiri ēnei kaitäkaro nga complexes waikawa amino.

Ētahi momo o waikawa amino

Sportpitaniya i runga i te mākete i te whānui o ngā waikawa amino ngā. Ko tētahi o te noa tino he ko Nutrition BCAA Paura.

Tuatahi te kamupene hua he momo o complexes waikawa amino, tona hanganga kia ngā anake te waikawa amino he maha o huaora me ngā ōpapa ranei. taea tēnei ki a koe kia ake mo te parekura i roto i te workouts tino huhú me kai tino i mua i te whakataetae.

Ki te kōrero tatou e pā ana ki Paura BCAA, ka i roto i enei taputapu āhuatanga nui pērā i valine, leucine me isoleucine me glutamine. Ki te nui haere ngā taumata tarukino o taiki me testosterone heke tukanga catabolic, iti pūmua kohi o ngā pūtau uaua.

Ua parauhia ia tatou e tenei BCAAs, a ka te whakamahia ai. Ko reira utu ki te whakatupato tīmata te hunga e hiahia ana ki te tiki hua tere. e kore te mea e tika ana ki te kore nui kawenga kaha i roto i te nui haere kai o ngā waikawa amino. Ano, ki te tīmata tango koe kai tōtika hākinakina, ka taea e te tiki e koe i te hua ritenga. Me riro i te tinana e kore anake pūngao atu, engari ano hoki ki te whakapau i te reira. Hoki whakangungu tonu, i roto i te tahuri, titau uaua whakangungua, ka whakangungua, a he taea tenei i muri i anake mahi auau. Ko, ki te he koe i te tīmatanga, engari e hiahia i roto i te pātai o te mea BCAAs, - pai tīmata mahi, a ka ite koe e kua tutuki koe i te hua pai, engari e hiahia ana ake, ka ako i tēnei kaupapa.