Ukusetshenziswa BCAA: Azikho imiphumela emibi

Njalo umsubathi wahlanganyela weightlifting ezemidlalo ivame ukwakha imisipha kanye namafomu impumuzo inzuzo ngokushesha ngangokunokwenzeka. Kodwa omunye isisindo ephakamisa ukuba afeze lezi zinhloso akuyona njalo ngokwanele. Ukuvivinya umzimba kufanele kuhlanganiswe kahle olinganiselayo kakhulu wamaprotheni amaningi yokudla equkethe lemali edingekayo amavithamini namaminerali. Kukhona eziklanyelwe eziyinkimbinkimbi ukudla supplements nge wokuqukethwe eliphezulu amavithamini, amino acid noma amaprotheni, ezisiza athlete ukuze siphinde sithole ngokushesha emva kokuqeda umsebenzi.

Umqondo amino acid

Ngo ukwakheka imisipha zemicu amaprotheni imisipha ekwakheni ingafeza lukhulu. Naphezu ngokwehlukahlukana kwabo, wonke amaprotheni yakhiwa 20 kuphela amino acid e inhlanganisela ezahlukene. Ngalinye elithwala amaprotheni siqukethe amaketanga olude amino acid ohlanganiswe nomunye ngezibopho chemical thize. Zonke amino acid zihlukaniswa kubalulekile futhi engabalulekile. Essential (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan futhi valine) ayikwazi kwemiqondo emzimbeni futhi kufanele itholakale kusuka ukudla okuvela ezilwaneni kanye izithasiselo zokudla.

Kuyini BCAA?

Premixes, ehlanganisa amino acid kanye branched ohlangothini ngamaketanga, ovame ukubizwa ngokuthi BCAA (branched-chain amino acid) . Ziyakwazi bemthanda abasubathi abafuna ukwakha mafutha yemisipha. Ngu BCAA zihlanganisa ezintathu amino acid: leucine, valine, isoleucine. Phakathi umsebenzi okukhulu imisipha kudingeka umsoco emangqamuzaneni, futhi lapha bayokuzila nje BCAA. Imiphumela emibi babe idatha akukho izithasiselo, uma izingxenye amaprotheni kuzo yilezi ifomu okumsulwa.

Branched uchungechunge amino acid ingahlanganiswa ne premix nge amavithamini noma nezinye izinto asebenzayo ukwakha BCAA-eziyinkimbinkimbi. izinhlelo ezinjalo zenzelwe ukunikeza umthelela yehlukene kaningi okubalwa phezu komzimba umsubathi. Kusukela ukuhlela kabusha enjalo BCAA side effects kungenzeka kuphela ekuphenduleni nezinye izingxenye kufakwe okufakiwe.

imisebenzi

BCAA sika, bangene imisipha, ukukhuthaza ukuhlanganiswa kwezici amaprotheni amangqamuzana, okuyinto abahileleke ngokuqondile kumiswa imisipha zesivikelo sesifuba. BCAA emzimbeni womuntu ukuze kukhuthaza ukukhiqizwa kwe-insulin, elawula amazinga kashukela egazini. Ngenxa umsebenzi wabo, lezi amino acid neqhaza anda yemisipha, kukhuthaza ukukhiqizwa kwe ozokusebenzisa nokulawula ratio testosterone futhi cortisol.

BCAA Ziphinde ziphathe antikataboliticheskuyu umsebenzi, ekuvimbeleni amaprotheni nokucekelwa ngezikhathi ongaphakeme ikhalori ukudla.

ososayensi ucwaningo

ososayensi Ucwaningo ukutadisha imiphumela phezu BCAA imiphumela emibi ayitholakalanga, kodwa kunalokho wabonisa nomphumela omuhle izithasiselo phakathi ukuqeqeshwa okukhulu. Eyanele amino acid womuntu ngokushesha ngemva kokuzivivinya kungandisa esigabeni Anabolic uma ziqhathaniswa catabolic. Lokhu kusho ukuthi izinga lokukhula kwemisipha Imicu yotshani ziyoyidlula isilinganiso sabo lokubola, okuyinto efanele kuholela ekwandeni e yemisipha.

Kunconywe ukusebenzisa amaphilisi ngesikhathi esifanayo ne -carbohydrate okusheshayo. Lokhu kuzonika umzimba izakhi eyengeziwe kanye okusezingeni eliphezulu insulini amazinga egazini ukuphuthumisa ezokuthutha kwezakhi for amaseli.

ukuma

Ezimakethe kwezemidlalo Izithako kanye nokudla kukhona powder samanje futhi ifomu capsule BCAA. Imiphumela engemihle aziyona into evamile kubo bobabili. I powder kuwusizo lapho ukungezwa cocktail nge wokuqukethwe eliphezulu amaprotheni. Amaphilisi BCAA noma amaphilisi lula ukuthatha phakathi kwenqubo ukuqeqeshwa, amanzi amaningi. Kunoma ikuphi, ukusetshenziswa BCAA umphumela ukunciphisa catabolism ngesikhathi yomsebenzi omkhulu ngokomzimba, kungakhathaliseki ifomu Preparata.pri akukho okudingeka kathathu emini ethola BCAA.

Intengo premix, kuye ngokuthi okuqukethwe ketshezi eziyisisekelo ezivela abakhiqizi ezahlukene ingahluka kakhulu. Ngaphansi izinga umkhiqizo ibekwe ngaphakathi 20 kuya $ 50 ngoba amaphilisi 100. In ifomu powder, ngoba imali ungakwazi ukuthenga 300 amagremu eliphezulu amino acid. Ukuze asindise ngokwanele ukusebenzisa ama-amino acid ngqo emva umsebenzi, njengoba kunesidingo sangempela okungabonwayo wathi mayelana nemisebenzi zokuphila kwansuku zonke.

imithetho yokwemukelwa

Ukuze uthole imiphumela emihle, kumele lezi amino acid udle umsubathi ngaphandle kwabanye. Kuhle BCAA abatholako siyenzeka nge yokuvuma kanyekanye carbohydrate okuyinto ukwandisa ezingeni insulin egazini. I engcono kungaba ukusetshenziswa BCAA ukudla imizuzu 20-50 ngaphambi nangemva Amazing. Lokhu kuzodala kanye nokugcina izinqubo okuzivuselela emzimbeni lonke umjikelezo lokuzivivinya futhi ngemva kwaso.

Inani nsuku zonke BCAA incike isisindo somzimba athlete sika futhi emithonjeni ehlukene iphathwa ngokwehlukile. Ingxenye 4-6 amagremu kwanele futhi elilungile ukusebenzisa nsuku zonke.

side effects

Ngokwemvelo lapho ithola kuyinto unemibuzo noma iziphakamiso mayelana ne-emiphumeleni elimazayo BCAA. Imiphumela engemihle lokhu okufakiwe is hhayi waphawula, ngoba mkhiqizo isethi efanayo ama-amino acid, lafana nalawo latfolakala ku belkovosoderzhaschih iyiphi imikhiqizo, efana nokuzula inyama, amaqanda noma ubisi. Umthelela okungenzeka kakhulu enqabayo elihlobene ne yokwamukela izithasiselo okungenzeka kubangelwe ubuthi. Kodwa lokhu kudingeka sisebenzise inani elikhulu BCAA, okuyinto intengo ayikho phansi.