Txhim kho cov nqaij Protein Synthesis Thaum Koj Pw
Protein shakes tseem yog ib qho ntawm kev noj qab haus huv tshaj plaws ntawm cov neeg laus, cov neeg ncaws pob, thiab cov khoom qub. Ntau tus neeg Amelikas ntseeg hais tias lawv tuaj yeem pab ua kom poob, ua haujlwm hauv lub cev, thiab kho kom zoo. Lawv tau ua ib qho kev haus dej haus cawv yooj yim thiab feem ntau tom qab lub zog ua haujlwm rau kev kho mob leeg.
Cov khoom noj khoom haus American tau yooj yim ua kom raws li cov protein kom tsis muaj lub cev muaj zog, tiam sis peb nyob hauv ib haiv neeg uas ntseeg hais tias ntau dua.
Qee yam kev mob yuav tsum tau muaj protein ntau supplementation, tiam sis qhov no tsuas yog ib feem me me xwb. Xam xyuas cov khoom noj protein rau tus kheej yog pom zoo rau kev noj qab haus huv thiab kev nyab xeeb.
Yog tias koj tab tom haus dej kom tsis muaj zog, nws ua rau lub siab xav kom lawv haus thaum lawv muaj peev xwm pab tau. Nthuav tawm cov hnoos qeev ua tiav protein ntau tau pom tias yog qhov zoo tshaj plaws thiab zoo tshaj plaws rau kev kho kom zoo thiab optimize nqaij leeg. Txawm li cas los xij, kev tshawb nrhiav tam sim no qhia tias haus cov protein ua kom tsis muaj zog ua ntej txaj yuav muab kev pab kho mob ntxiv.
Teebmeem ntawm Poob Lossis
Yog tias muaj protein ntau co ua ntej txaj yuav txhawb kev poob phaus, tab sis tag nrho cov caloric intake yuav tsum muab xam. Koj lub cev pom zaub mov ua calorie ntau ntau thiab noj tsawg tshaj qhov koj xav tau txhua hnub tuaj yeem ua rau koj qhov hnyav nce. Qhov no txhais tau tias koj yuav ntxiv nrog cov shakes muaj protein ntau yog qhov tseem ceeb.
Kho koj txhua hnub caloric kom tsawg yuav tsum tau vim hais tias cov shakes protein yuav ntxiv calorie rau koj txhua hnub txhua hnub.
Qhov no yuav pab kom koj muaj cov protein supplementation nrog lub hom phiaj ntawm poob phaus .
Yog hais tias koj nyob nraum khiav nrog koj cov caloric kom tsawg nrog rau lub protein co co, haus nws thaum hmo ntuj yuav muaj zoo. Protein yog qhia kom txhawb nqa koj cov metabolism thiab ua kom mob loj hlob. Nce koj cov metabolism hauv kev nce qib nce tus nqi koj hlawv calorie ntau ntau thiab yog pom los pab nrog poob.
Nws zoo nkaus li tus nqi ntawm cov khoom noj uas siv tau thaum hmo ntuj tuaj yeem ua qhov txawv. Cov kev tshawb fawb tsis ntev los no qhia tau tias siv 40 grams ntawm protein ua ntej txaj pom zoo kom zoo tshaj rau cov nqaij protein synthesis (kev loj hlob) cov nqi thaum pw tsaug zog. Qhov no yog qhov ntau ntawm cov protein ntau thiab ntxiv cov calorie ntau ntxiv.
Haus 40 grams ntawm cov protein ntau thaum hmo ntuj sib npaug 160 calorie ntau ntau (4 calories per gram ntawm protein) yog tias tov nrog dej. Protein shakes blended nrog txiv hmab txiv ntoo, txiv ntseej butter, thiab mis yuav yooj yim equate rau 300 calorie ntau dua.
Yog tias koj haus tau 1800 calorie txhua hnub, piv txwv li, rho tawm ntawm 160 mus rau 300 calorie ntau npaum li ntawd yog tias koj npaj yuav haus cov protein ua ntej txaj. Qhov no yuav pab kom koj nyob ntawm kev nrog txhua hnub caloric kom tsawg thaum uas txhawb kev yuag poob thiab kev loj hlob ntawm cov leeg.
Raws li Melissa Majumdar, MS, RD, CSOWM, LDN, CPT, Academy of Nutrition and Dietetics National Media Spokesperson, haus cov protein ntau thaum hmo ntuj yuav muaj txiaj ntsim zoo rau cov neeg ncaws pob raws li ib txoj kev tshawb fawb me me luam tawm nyob hauv British Journal of Nutrition .
Hmoov tsis, txoj kev tshawb fawb no tsawg heev nrog 11 tus neeg koom ua ke thiab cov qhabnias tsis tuaj yeem muab piv rau cov pejxeem nkaus xwb. Hluav Taws Xeeb, cov txiv neej noj qab haus huv muaj kev xav tau ntau dua li cov neeg pej xeem thiab ntxiv 140-150 calorie protein co co ntxiv rau ib pluag mov noj rau qhov nruab nrab tus neeg yuav ua rau hnyav nce tau hais tias Majumdar.
Protein shakes tau pom tias zoo rau cov tib neeg uas xav poob phaus thaum siv ua mov noj, tab sis tsis tas hmo. Lawv pab tswj kev noj mov hauv pluas noj thiab yooj yim thiab muaj peev xwm pab tau cov tib neeg tiv thaiv tawm ntawm pluas noj.
Majumdar pom zoo kom leej twg haus cov protein ntau ua ntej pw hauv rooj plaub uas lawv tsis muaj noj hmo los yog nrhiav tau lawv tshaib plab tom qab noj hmo. Siv co npau su ntawm lwm hom mov los yog khoom noj txom ncauj rau hauv qhov xwm txheej no yuav pab tiv thaiv cov nroj tsuag los yog overeating ua ntej pw.
Txawm hais tias protein shakes yuav pab tau kom poob phaus , cov kab hauv qab yog saib xyuas koj cov roj ntsha tag nrho yog tias npaj yuav haus lawv ua ntej pw.
Teebmeem ntawm cov nqaij ntshiv
Protein intake yog ib qho tseem ceeb rau cov stimulating nqaij protein synthesis (MPS) thiab kev loj hlob . Kev ua cov hauj lwm nyuaj yuav xav tau ntau cov protein ntau hauv koj cov khoom noj. Kev haus cov dej muaj zog tsis tshua muaj txiaj ntsim zoo rau cov neeg laus thiab cov ncaws pob ua si kom tau lawv cov protein thiab roj ntsha tom qab exercise.
Noj protein ntau yuav pab kom koj lub cev nyob hauv cov leeg protein ntau. Protein muaj cov amino acids uas tseem ceeb rau txoj haujlwm no. Thaum koj lub cev tsis muaj cov amino acids los ntawm kev noj kev haus lossis oxidative kev nyuab siab los ntawm kev qoj ib ce, nws ua rau kev hloov tsis zoo. Kev haus cov kabmob ua kom muaj protein ntau tuaj yeem pab coj koj lub cev rov qab mus rau qhov zoo tsim nyog rau qhov zoo tshaj plaws ntawm kev loj hlob ntawm cov leeg.
Lub cev yog nyob hauv ib qho kev hloov ntawm amino acid thiab pub mis thiab nyob ntawm qhov muaj txaus kom nyob twj ywm hauv seem. Qhov no txhais tau hais tias nws yog rau koj kom noj cov khoom noj kom haum kom haum rau cov kab mob hauv lub cev kom muaj zog.
Khoom noj khoom haus kws kho mob Melissa Majumdar qhia tias kev noj cov tshuaj muaj protein ntau yog ib txoj hauv kev kom cov neeg tuaj yeem ua tau raws li lub zog thiab cov protein ntau. Yog tias tus neeg ncaws pob tsis siv zog txaus rau hnub ntawd, kev mob hauv lub cev thiab kev kho yuav tsis tshwm sim thiab lub cev yuav ua rau cov leeg nqaij qis rau roj. Noj 30 grams ntawm cov protein los yog carbohydrate tau pom tias yuav pab tau kom tsis txhob muaj lub xeev catabolic no.
Cov kev xyaum ua haujlwm tom tsev yog qhov chaw ua kom muaj tus cwj pwm kom zoo ntawm cov leeg protein thiab pom tias yuav pab tau. Majumdar pom cov protein ntau tuaj yeem los ntawm cov zaub mov es tsis txhob supplementation. Piv txwv, 30 grams ntawm cov protein kuj yog ib qho plaub-ounce ntawm nqaij qaib los yog ntses, 1.5 khob tsev cheese, los yog 10-ounce kev pab ntawm Greek yogurt.
Pom zoo Txheej Txheem
Raws li Majumdar, cov neeg ncaws pob uas nrhiav nws nyuaj noj zaub mov tom qab cov kev ua haujlwm yuav pab tau los ntawm cov tshuaj ntxiv, tshwj xeeb tshaj yog yog thaum tsaus ntuj. Yog tias kev ua haujlwm ntev los yog tsis yooj yim rau tus neeg ncaws pob, nws haus tshuaj ntxiv yuav pab rov qab los, tshwj xeeb tshaj yog tias tsis noj mov.
Majumdar pom zoo kom muaj kev ntxiv nyiaj rau hauv 4: 1 piv ntawm carbs thiab protein ntau. Protein shakes kuj txawv heev hauv qhov muaj pes tsawg leeg thiab yuav tsum tau xaiv raws li tus neeg xav tau kev pab. Ib tug neeg sim nce nyhav yuav ua rau muaj calorie ntau dua, ib tus neeg ncaws pob yuav nrhiav tau ib nrab calorie ntau dua nrog cov nyiaj tshuav ntawm carbohydrates thiab protein, thiab ib tus neeg ua kom poob phaus yuav xav dua calorie, qab protein ntau co.
Nws feem ntau zoo rau cov neeg ncaws pob siv cov protein thiab carbohydrates kom rov qab tau, glycogen rov ua dua, thiab kho. Cov protein siv rau kev kho nqaij thiab cov carbohydrate yog siv los kho glycogen , kom lawv ua hauj lwm ua ke. Qhov no ua ke ntawm macronutrients yog feem ntau ntau txaus siab thiab.
Majumdar pom zoo cov khoom noj tau ntau dua yog xav tau ntau dua li cov tshuaj ntxiv vim tias lawv digest qeeb qeeb. Tsis tas li ntawd, ntxiv cov txiv hmab txiv ntoo ntxiv, txiv hmab txiv ntoo, zaub, thiab / lossis taum yuav txaus siab thiab qeeb digestion ntau dua.
Kev Tshawb Nrhiav Txog Cov Kev Zoo
Ntau cov kev tshawb fawb qhia tias muaj txiaj ntsim zoo rau kev noj cov tshuaj protein ua ntej mus pw, tshwj xeeb tshaj yog rau cov nqaij ntshiab protein ntau dua. Qee cov neeg ncaws pob tau txais kev noj haus zoo ntawm kev noj cov protein ua kom zoo ua ntej mus pw kom pab tiv thaiv cov leeg mob.
Ib txoj kev tshawb xyuas xyuas seb cov roj siv ua ntej yuav txaj ua ntej yuav txaj muag zoo dua qub rau cov txiv neej laus uas siv zog thaum hmo ntuj. Cov neeg koom nrog 23 leej, cov txiv neej noj qab haus huv uas tau siv thaum hmo ntuj thiab tom qab noj 40 grams protein ua ntej pw. Nqaij protein ntau synthesis (kev loj hlob) tau nce thiab ntau dua kev noj haus cov amino acids raug tshaj tawm hauv cov leeg nqaij. Nws tau pom tias kev noj zaubmov nojmov nojmov uantej ua ntej yuav tau siv raws li lub tswv yim zoo los pabcuam rau cov tshuaj anabolic.
Lwm cov kev tshawb xyuas pom hais tias yuav ua li cas cov hnoos qeev ua ntej yuav tsaug zog tuaj yeem ua rau cov leeg txhim kho hauv cov neeg laus noj qab nyob zoo. Kev poob ntawm cov pob txha ntawm pob txha nrog cov laus laus tau raug vim los ntawm qhov kev txhawj xeeb ntawm anabolic mus rau cov protein kom tsawg. Cov neeg tuaj koom kev kawm muaj 48 noj qab haus huv, cov laus zog uas noj 40 grams ntawm cov protein, 20 grams ntawm cov protein, los yog cov placebo ua ntej pw. Cov txiv neej uas noj 40 grams protein pom tau zoo tshaj plaws ntawm cov nqaij ntshiab protein synthesis thiab cov amino acids. Cov kev tshawb pom no muab kev tshawb fawb rau lub tswv yim tshiab rau kev txhawb nqa nqaij tawv nqaij hauv kev laus thiab kab mob.
Lwm txoj kev tshawb xyuas tau hais tias yuav ua li cas cov hnoos qeev noj ua ntej pw tsaug zog txhim kho postexercise overnight rov qab. Cov neeg tuaj koom nrog 16 noj qab haus huv cov tub ntxhais hluas uas tau ua ib qho kev sib tw ntawm hom tawv nqaij ua haujlwm thaum yav tsaus ntuj. Cov txiv neej tau siv 40g protein ntau los yog plas mog ua ntej yuav mus pw. Cov kabmob protein tau pom tias yuav zoo tau nqis, absorbed, thiab nce tag nrho lub cev protein synthesis nqi piv rau cov placebo. Cov txiaj ntsim tau pom tias muaj protein ntau tseem ceeb rau cov leeg kev loj hlob.
Kev tshawb fawb luam tawm hauv Phau Ntawv Khoom Noj Khoom Haus soj ntsuam cov kev cuam tshuam ntawm kev noj haus protein supplementation ua ntej pw tsaug zog ntawm cov leeg mob thiab lub zog muaj zog thaum lub caij ua haujlwm ua haujlwm. Cov neeg tuaj koom nrog 44 tus tub ntxhais hluas, cov txiv neej muaj kev noj qab haus huv uas tau ua haujlwm tsis zoo rau peb zaug ib lub lim tiam rau 12 lub lim tiam. Tus tuaj pab dawb consumed ib supplement haus uas muaj 27.5 grams protein thiab 15 grams carbohydrate los yog placebo ua ntej pw. Cov neeg muaj protein ntau pom tau tias ua ntej yuav txav tau zoo nce rau hauv cov nqaij pob txha thiab lub zog zoo tshaj cov uas tau txais cov placebo.
Lwm cov kev tshawb fawb pom muaj protein ntau ua ntej txaj yuav txhim kho cov pob txha caj dab tom qab ua haujlwm ntawm hom tawv nqaij. Txoj kev tshawb no pom tias tsawg kawg 40 grams ntawm cov zaubmov noj zaubmov yuav tsum tau noj ua ntej pw tsaug zog kom muaj zog ua kom muaj zog ntawm cov leeg protein synthesis txhua hmo. Cov kev tshawb nrhiav tshawb pom tau pom tias ua ntej noj zaub mov supplementation yog ib qho kev noj haus zoo uas yuav pab kom nce ntxiv ntawm cov nqaij thiab lub zog.
Teebmeem ntawm Kev Ua
Kev noj cov zaub mov muaj zog thaum hmo ntuj tuaj yeem txhim kho kev ua kis las. Kev tshawb nrhiav yog pom kev los tswj cov nqaij protein metabolism thaum pw tsaug zog los ntawm noj protein ua ntej pw. Raws li kev tshawb fawb, protein supplementation ua ntej pw tsaug zog ntxiv pabcaum kev loj hlob thiab lub zog. Cov txiaj ntsig kuj tseem qhia tau tias cov pob txha txhim kho pob txha kho kom haum rau kev xyaum kawm . Hauv qab no tau soj ntsuam cov lus tshawb pom:
- Ua kom muaj zog thaum tsaus ntuj ua ke
- Ua kom muaj zog thaum lub sij hawm kawm
- Nce rog loj
- Muaj peev xwm siv sijhawm ntev tshaj
- Txhim kho cov leeg nqaij kom cob qhia me ntsis
Teebmeem ntawm kev pw tsaug zog
Haus dej cawv ua ntej txaj yuav cuam tshuam koj pw tsaug zog nyob ntawm seb hom protein. Qhov kawg koj xav tau yog lub zog ntawm lub zog los ntawm cov suab thaj yooj yim nyob rau hauv cov kua protein ntau ntxiv. Dhau li, qhov no yuav ua rau koj qhov hnyav nce thiab muaj roj ntau dua.
Feem ntau ntawm cov kev tshawb fawb nrog cov txiaj ntsig zoo rau cov protein ntau ua ntej siv txav siv cov protein ntau qis. Noj cov khoom muaj protein ntau lub zog ua rau cov nqaij ntshiab protein synthesis tsis muaj teebmeem ntawm kev mus pw hauv kev tshawb nrhiav.
Hom Dej Haus
Protein ntau qhov chaw txawv li cas lawv hnoos nqaij protein synthesis. Qhov no txhais tau hais tias hom khoom noj siv ua ntej yuav txaj yog qhov tseem ceeb rau qhov zoo tshaj plaws. Feem ntau ntawm cov kev tshawb fawb tau siv cov protein ntau rau cov neeg tuaj koom. Casein yog qhov qog khoom noj uas tau qeeb qeeb uas cia rau kev tawm qeeb thiab nce cov amino acids txhua hmo.
Whey protein yog protein ntau digested dig, tiam sis tau pom tias yuav ua rau cov nqaij protein synthesis zoo dua tab sis rau lub sij hawm luv luv ntawm lub sij hawm piv rau casein. Qhov no yog vim li cas whey protein siv feem ntau postoutout vs. pw tsaug zog.
Kev tshawb nrhiav kuj qhia tau hais tias muaj ntau hom tsiaj muaj protein ntau los kuj tseem tuaj yeem nce nqi zog ntawm cov leeg protein ntau sib tov. Qee cov neeg nyiam noj lawv cov protein thiab nws zoo rau kev xaiv ob yam tib si. Cov nram qab no yog qhov zoo ntawm cov tsiaj muaj protein ntau:
- Siav qe
- Mis nyuj muaj roj tsawg
- Cov rog tsawg tsawg
- Nqaij qaib mis
- Lean steak
Lo Lus Ntawm
Muaj cov pov thawj txaus los txhawb qhov tseem ceeb ntawm protein kom tsawg rau kev loj hlob ntawm cov leeg. Honestly, feem ntau ntawm peb los siav peb txhua hnub yuav tsum tau los ntawm kev noj haus. Kev haus cov paj hlwb ntxiv thaum hmo ntuj tuaj yeem pab tau los txhawb kev yuag poob yog tag nrho cov calorie ntau npaum li cas. Siv cov shakes protein ua ib qho kev noj haus zoo kom mob loj hlob thiab lub zog muaj peev xwm ua tau zoo nrog txoj kev muaj protein ntau qhov. Kuj tseem muaj kev xaiv los noj koj cov protein ua ntej txaj nrog cov tsiaj muaj protein ntau. Xijpeem koj txiav txim siab txog cov khoom noj protein ntau tseem yog qhov kev xaiv tus kheej, tabsis nws yog qhov tseem ceeb uas yuav tau siv ntse dua yog tias siv lawv ua ntej pw.
> Qhov chaw:
Holwerda AM et al., Lub cev ua ub ua no thaum yav tsaus ntuj Ua kom lub cev muaj zog ntawm cov nqaij ntshiab pob txaij Protein rau cov neeg laus tshaj, Cov Khoom Noj Khoom Haus , 2016
> Kouw IW et al., Protein Ingestion ua ntej pw tsaug zog nce Overnight Nqaij Protein Synthesis Cov Txiv Neej Tus Txiv neej: Tus Txheeb Zog Random, Qhov Kev Ntsuas Khoom Noj , 2017
> Res PT li al., Protein ingestion ua ntej pw tsaug zog kho cov teebmeem tom qab ua haujlwm dhau los, Tshuaj thiab Science hauv Cov Kev Ua Si thiab Kev Xyaum , 2012
> Snijders T, et al., Protein Ingestion ua ntej pw tsaug zog nce nqaij mob thiab muaj zog ntxiv thaum lub caij ua haujlwm ntev los ntawm kev ua haujlwm nyob rau hauv Cov Neeg Hluas Noj Qab Haus Huv, Cov Khoom Noj Khoom Haus , 2015
> Takudzwa A. Madzima thiab al., Hmo noj sijhawm ntawm cov protein los yog carbohydrate tau nce ntxiv thaum sawv ntxov noj zog siv hauv cov tub ntxhais kawm ntawv qib siab, British Journal of Nutrition , 2014
> Trommelen J, van Loon LJC, Ua ntej pw tsaug zog Protein los txhim kho tus kws kho nqaij txhim kho kom paub ntxiv rau kev xyaum ua exercise, cov kev pabcuam, 2016