Kukhona umhlaba wonke wezithako zamaphrotheni, kodwa bambalwa abantu abazisiwe ngakho. Kukhona abaphuza i-shake ngemva kokuqeqeshwa njengento engokoqobo, sengathi impilo yabo incike kukho. Wake wakhathazeka ngokwazi ukuthi ngempela benza okuthile? Izinkampani ezengezayo zingathumela imilayezo edidayo ngezinjongo zokumaketha, ngakho-ke ungakhohliswa kalula.
Ngezansi ngizozama ukuphendula yonke imibuzo evamile futhi ebalulekile mayelana nama-protein supplements. Ulungele umhlahlandlela obanzi?
Kungani kufanele unakekele amaprotheni?
Ngokuqinisekisa ukuthi sithola amazinga anele amaprotheni ekudleni kwethu, sizosheshisa inqubekelaphambili, sithuthukise ukululama kwethu futhi sibe nomthelela omuhle empilweni.
Ukuze uqonde ukuthi iphrotheni inikezelwe kuphi, ngendlela ejwayelekile singasho ukuthi:
- Iyingxenye yesakhiwo sezicubu zomzimba namaseli.
- Banikeza umthombo we-nitrogen. Ibhalansi ye-nitrogen ibalulekile ekutholeni imisipha ethambile futhi uvimbele ukuwohloka kwemisipha ethambile lapho ulahlekelwa ngamafutha omzimba.
- I-Gluconeogenesis kanye nokwakheka kwe-glucose yamandla lapho sikhawulela ama-carbohydrate.
- Isiza ukugcina nokuthuthukisa amahomoni.
Amaprotheni azuzisa kanjani ukukhula kwemisipha?
Noma ngabe ufuna ukukhula, uqine, unciphise umzimba noma ululame ngokushesha, ukuthola amaprotheni anele kuzokusiza ulungiselele ukuzijwayeza kokuqeqeshwa.
Amaprotheni anikeza izinzuzo ezifana nalezi:
- Khulisa imisipha yemisipha.
- Ivimbela ukuwohloka kwemisipha futhi ikhuthaze ukululama kwemisipha.
- Kwenyusa amandla okulahlekelwa ngamafutha omzimba futhi kusigcine sisuthi.
- Ithuthukisa impilo ejwayelekile yomzimba, njengesithombe esingcono sesikhumba, izinzipho nezinwele; Ngaphezu kwamasosha omzimba angcono.
Angakanani amaprotheni okufanele uwadle ekudleni kwakho?
Uma uziqeqesha kakhulu, i-1-6 amagremu wamaprotheni ngekhilogremu ngayinye yesisindo somzimba isiqalo esihle. Ngakho-ke umuntu onesisindo esingama-2 kg kufanele abe nesilinganiso esiphezulu samagremu ayi-75 wamaprotheni ngosuku.
Ucwaningo oluningana lubaluliwe oluncoma ukuhloswa kwamaprotheni ahlukahlukene nsuku zonke:
- Ku-a ukubuyekeza, UWilson uncome phakathi kuka-1 no-2 amagremu/kg wesisindo somzimba kubasubathi abaqeqesha amandla.
- Helms et al.. kunconywe phakathi kuka-2 no-3 amagremu wamaprotheni ngekhilogremu yesisindo esithambile kubasubathi abaqeqesha ukumelana nokudla okunamakhalori aphansi.
- I-ACSM iphakamise ukuthatha phakathi kuka-1 no-2 amagremu ngekhilogremu ngosuku ukusiza ukulungisa, ukulungisa kabusha nokujwayela imisipha. Nakuba umkhawulo ongaphezulu ongu-2 g/kg ungaba ngcono uma ufuna ukugcina imisipha yemisipha ngezikhathi zokuvinjelwa kwekhalori.
Yiziphi izici ezithinta ukuthi udinga amaprotheni angakanani?
Ezinye zezinto eziyinhloko ezithinta inani lamaprotheni okufanele uwathathe yilezi:
- Ingabe uyanakekela noma uthuthuka? Uma umbono wakho uwukuthuthukisa ukuzijwayeza kokuqeqeshwa futhi uchume, ukudla kwamaprotheni kufanele kube phezulu. Ezikhathini eziqinile zokuqeqeshwa noma ukuzincisha ukudla, ukudla amaprotheni kufanele kumelele ingxenye ephakeme kancane yengqikithi yekhalori edlayo; esikhundleni salokho, phakathi nezigaba zokunakekela, ukudla kufanele kusondele ebuncaneni obunconywayo.
- Uma udla ama-calories ambalwa ukuze ulahlekelwe ngamafutha omzimba, kufanele udle iphesenti eliphezulu lama-calories esewonke avela kumaprotheni. Lokhu kusiza ukulondoloza imisipha ethambile futhi kuvumela inkululeko eyengeziwe yokugwema ama-carbohydrate namafutha.
- Abasubathi bokubekezela kufanele balwele ukugcina isisindo somzimba esiphansi, ngakho-ke isilinganiso samandla esisindo somzimba kufanele senziwe sibe sikhulu. Ukudla amaprotheni aphansi kungabhekwa njengokunciphisa ukwanda kwesisindo somzimba omncane.
- Njengoba womabili ama-carbs namaprotheni anemiphumela efanayo yokulwa ne-nitrogen, uma udla ukudla okune-carb ephansi, yazi ukuthi ukudla kwakho amaprotheni kumele kube phezulu ukuze usize ukunxephezela.
- Lapho usumdala, uzodinga amaprotheni amancane.
Ingabe ukudla amaprotheni amaningi kuphephile?
Yebo, kodwa kukhona okuhlukile.
Ukuba nezinga eliphezulu lokudla amaprotheni kuphephile ezimweni eziningi. Noma kunjalo, kufanele ucabangele uma uke waba noma unomlando womndeni wezinkinga zezinso. A ukubuyekezwa kophenyo olwahlukene yabonisa ukuthi labo abaphethwe isifo sezinso kufanele balinganisele ukudla kwamaprotheni.
Ngakho-ke uma unomlando womndeni, hlala ubuza udokotela oqeqeshiwe ngaphambi kokuqala ukudla okunamaphrotheni amaningi.
Ukudla amaprotheni kuhlobana kanjani nokuqeqeshwa kokungazweli?
- Ngaphambi kokuqeqeshwa. Uma ukudla okunomsoco nokuqeqeshwa kulungile, umzimba uzoba nebhalansi yamaprotheni enhle. Okusho ukuthi, i-synthesis izoba nkulu kunokubola.
- Ngesikhathi sokuqeqeshwa. Umzimba uzobe usesilinganisweni se-protein engalungile. Ukuwohloka kwezicubu, ngokuphambene nenkolelo evamile, kuhlala kunjalo ngesikhathi sokuqeqeshwa; esikhundleni salokho, ukwakheka kwamaprotheni amasha kuncipha. Ukubola kudlula i-synthesis okwesikhashana njengoba isikhathi sokuqeqeshwa siqhubeka. Umzimba uhlala "uphuka" futhi uzilungisa.
Ukuze uthole isisindo somzimba udinga ukulungiswa ukuze kwenzeke ngokushesha kunokuwohloka. Uma uzivocavoca isikhathi eside, kuzothatha isikhathi eside ukuze uthole isikhuthazo sokwakha imisipha osidingayo. - Ngemuva kwe-eukuqeqeshwa. Isikhathi esifushane, ibhalansi yamaprotheni izohlala ingalungile, ikakhulukazi ngoba umzimba uyekile ukuhlanganisa amaprotheni amasha. Ukuwohloka kuyanda kuleli phuzu, kodwa emahoreni ambalwa alandelayo ukwakheka kwamaprotheni kukhuphuka ngokushesha ukudlula ukuwohloka. Lapha kubalulekile ukuthi umzimba uthole imisoco efanele ukusiza ekulungiseni izicubu.
Ingabe I-Post Workout Protein Shakes Isebenza?
Kunjalo. Ngesikhathi sokuqeqeshwa, umzimba wakho uzobe usesilinganisweni esingalungile samaprotheni. Njengoba ukwakhiwa kwamaprotheni amasha kuyeka, ukuwohloka. Ngemuva kokuzivocavoca, ukwakheka kwamaprotheni kuyanda futhi ukuwohloka kuyancishiswa, ekugcineni kwakha ibhalansi ye-nitrogen enhle.
Ukudla amaprotheni nama-amino acid abalulekile kubalulekile ukusiza ukukhulisa ukwakheka kwamaprotheni emisipha nokunciphisa ukuwohloka kwamaprotheni. Ngakho-ke, ibhalansi enkulu yamaprotheni ingafinyelelwa futhi isize ukwandisa imisipha ethambile, amandla kanye nokululama kwemisipha.
Ukuthatha ama-amino acids noma amaprotheni e-whey ngemva kokuqeqeshwa kuye kwaboniswa ukukhiqiza ukwanda okuphindwe kabili ku-muscle protein synthesis nezinye izici ezifaka isandla ekukhuleni kwemisipha.
Kufanele uyithathe nini i-shake yangemva kokujima?
Iqiniso liwukuthi siyazi uma kukhona isikhathi esiphelele sokudla ama-shakes ngemva nje kokuqeqeshwa. abanye abacwaningi basikisela umqondo wokuthi, ekupheleni kokuqeqeshwa kwethu, kufanele sidle amaprotheni amaningi kunosuku lonke. Ngakho, singazuza emphumeleni omkhulu uma kuqhathaniswa nanoma yisiphi esinye isikhathi sosuku.
Kuphinde kukhulunywe ngokudla kwamaprotheni efasiteleni langemva kokuqeqeshwa ukuze kuthuthukiswe ukwakheka kwamaprotheni, ukuwohloka, ukudala ibhalansi yamaprotheni enempilo, nokuzivumelanisa nezisusa zokuqeqesha.
Ukuze lezi zindlela zisebenze, izinqubo zamakhemikhali eziningana kufanele zenzeke, futhi ukukhiqizwa kwamahomoni kudlala indima ebalulekile. Kokubili ukwanda kokutholakala kwama-amino acid (hyperaminoacidemia) kanye nokwanda kokukhiqizwa kwe-insulin (hyperinsulinemia) kubalulekile ekwandiseni amandla e-anabolic kanye nokululama kwemisipha.
Ubude baleli windi le-anabolic liboniswe ukuthi liyaguquguquka (uma likhona). Kungaba kuhle kakhulu ukusuka kumizuzu eyi-15 kuye kwengama-30 ngemuva kokuqeqeshwa, yize kukhona nalabo abavikela ukuthi ingahlala amahora ama-2.
Okuqinisekileyo ukuthi nakuba izithasiselo zamaprotheni zingaba ithuluzi elihle langemva kokujima, ngeke kwenze mehluko omkhulu ukuzithatha ngemva nje kokuqeda noma ngemva kwehora. Ukukhathazeka ngokuyinhloko ngokuthola inani lamaprotheni nsuku zonke.
Ingakanani amaprotheni okufanele i-shake yangemuva kokujima ibe nayo?
Uma uzodla ama-carbohydrate ngemuva kokuqeqeshwa, cabanga okungenani ukuba nama-25g wamaprotheni kanye nama-50g wama-carbohydrate. Uma ukhetha ukungadli ama-carbohydrate, bese wengeza amagremu angama-50 wamaprotheni. Ngokunengqondo, konke kuncike ezicini zakho nasezinjongweni zakho ezithile. Ochwepheshe abaningi baphakamisa u-0g/kg wesisindo somzimba, ngakho-ke umuntu ongu-48kg kufanele athathe amagremu angu-80 weprotheyini ye-whey ngemva kokujima.
Ukuze kwandiswe kokubili i-hyperinsulinemia kanye ne-hyperaminoacidemia ngemva kokuqeqeshwa, kunconywa ingxube yamaprotheni asebenzayo “asheshayo” kanye nama-carbohydrate anenkomba ephezulu ye-glycemic. Obunye ubufakazi bubonisa ukuthi isilinganiso esingu-2/1 – 3/1 se-carbohydrate kuya kumaprotheni sisebenza kahle kakhulu ekululameni.
Ungakwazi yini ukuphuza i-protein shake ngaphambi kokuqeqeshwa?
Ubungakwenza ngokuphelele. Ukwenyuka kwamazinga e-amino acid egazini ekuthatheni ama-amino acid ngaphambi noma ngesikhathi sokuzivocavoca kungamelana nokulahleka kwamaprotheni emisipha okwenzeka ngesikhathi sokujima.
Ukusebenzisa ama-amino acid ngaphambi kokuzivocavoca kungabangela ukuwohloka kwezicubu ezincane futhi kudale indawo ye-anabolic eyengeziwe. Kungajabulisa uma udla inhlanganisela yama-amino acid ngephrotheni noma isithasiselo se-amino acid, njengama-amino acid abalulekile.
Ungathatha isikhathi esingakanani ngaphambi kokuqeqeshwa?
Kunconywa ukuthi uyithathe imizuzu engu-30 ngaphambi kweseshini yakho yokuqeqesha ukuze uvumele amanye ama-amino acid ukuthi azungeze egazini lakho lapho uqala ukuqeqeshwa. Ngakho-ke isithako esibalulekile se-amino acid noma isiphuzo samaprotheni e-hydrolyzed kungaba yinketho yakho engcono kakhulu ngaphambi kokuqeqeshwa.
Ungakwazi yini ukusebenzisa ama-protein supplements ngaphambi kokulala?
Akubalulekile, kodwa kungasiza ukululama kwemisipha.
Kwabaningi bethu, ukulala ebusuku isikhathi eside kakhulu sokuzila futhi lokho esikubiza ngokuthi yi-post-absorptive phase. Ebusuku, ukwakheka kwamaprotheni kuncipha, kuyilapho ukuwohloka kwamaprotheni emisipha kukhuphuka, okuholela esimweni se-catabolic.
Ukuwohloka kwezicubu zemisipha kusetshenziselwa "ukondla" izicubu zamathumbu, isibindi, nezinye izitho zangaphakathi; ngakho-ke ukuthatha amaprotheni agaye kancane ngokutholakala okuhle kwama-amino acid ebusuku kungasiza ekunciphiseni i-muscle catabolism.
Iluphi uhlobo lwamaprotheni olungcono kakhulu ngemva kokuqeqeshwa?
La whey amaprotheni (Whey) ifakazelwe kakhulu ucwaningo futhi singayithola ngezindlela ezintathu:
- whey ukugxila. Ngale ndlela yamaprotheni, sivame ukuthola iphesenti eliphansi kakhulu lamaprotheni nge-100 gr. Lokhu kungenxa yokuthi i-concentrate icutshungulwa kancane ukuze ikhiqize umkhiqizo. Ikhwalithi enhle ye-whey concentrate kufanele ibe namaprotheni angu-75% ngokuphakela ngakunye. Izinto ezihlukahlukene ze-bioactive (okuhlanganisa i-beta-lactoglobulin, i-alpha-lactalbumin, i-glycomacropeptide, ne-lactoferrin) ekugxilweni kwe-whey zifaka isandla ekwandiseni ukugqugquzelwa kwamasosha omzimba.
I-Whey concentrate ikhonjiswe futhi ukuthi yandisa ukukhiqizwa kwe-glutathione emzimbeni, okungenye yama-antioxidants ayinhloko emzimbeni. - whey ihlukanise. Ihlinzeka ngephesenti eliphezulu lamaprotheni ngokuphakwa ngakunye. Ikhiqizwa lapho i-whey concentrate iphinde icutshungulwe futhi ihlanjululwe kusetshenziswa amasu afana ne-cross-flow microfiltration, i-ultrafiltration, i-osmosis ehlehlayo, noma i-nanofiltration.
Izinga lokumunca liyafana phakathi kokugxilisa ingqondo nokuzihlukanisa, kodwa ukuzihlukanisa kungase kube inketho engcono kakhulu uma ufuna ukudla amaprotheni amaningi ngokuphakela ngakunye. - whey hydrolyzate. Lena i-whey isolate eye yayonakaliswa nakakhulu, ikhiqiza ama-peptide amancane angena ngokushesha egazini.
Nakuba i-whey concentrate ithathwa abanye njengephrotheni yekhwalithi ephansi uma iqhathaniswa ne-isolate ne-hydrolyzate, ngenxa yokuqukethwe kwayo kwamaprotheni kuphela, i-concentrate iqukethe izici ezinamandla zokuqinisa amasosha omzimba ezithakazelisa kakhulu.
Kwenzekani uma ngingakwazi ukusebenzisa i-buttermilk?
Noma ngabe ngezizathu zokuziphatha noma zempilo, baningi abantu abangakwazi ukuphuza inhlabathi yobisi. Njengenye indlela sinerayisi elinsundu, ipea noma amaprotheni e-hemp, phakathi kwezinye eziningi.
Kunezifundo ezimbalwa eziye zahlola ukuthi amaprotheni asekelwe ezitshalweni asebenza kanjani ekubuyiseleni imisipha kanye nokuvumelana nezisusa. Njengoba bewumkhuba omusha, alukho ulwazi oluningi okwamanje, kodwa siyazi ukuthi abanayo iphrofayili ye-amino acid njengewhey.
Okuqukethwe kwamaprotheni kwezinye zalezi zithako kungasondela kulokho kokugxilwa kwe-whey, kodwa iphrofayili ye-amino acid (EAA) ne-branched-chain (BCAA) ibaluleke kakhulu. Amaprotheni elayisi angase abe enye yezindlela ezingcono kakhulu zokukhetha i-whey, kodwa i-whey isolate ingaba nama-EAA angu-39% ngaphezulu kanye nama-BCAA angu-33% aphezulu.