BCAAs Khaws Tej Nqaij Thaum Koj Txo Cov Calories
Cov nqaij nyoo amino acids ntawm cov ceg ntoo (BCAAs) yog ib qho ntawm feem ntau tshawb nrhiav thiab nrov lub zog kev pab rau cov leeg rov qab. BCAAs tau pom tias yuav pab qoj ib ce muaj zog thiab ua rau cov nqaij ntshiab protein synthesis (leeg hlob). Lawv kuj txuas rau kev khaws cia cov nqaij ntshiv thaum lub sij hawm "kev noj zaub mov" uas yog txwv tsis pub muaj calorie ntau ntau thiab carbohydrates thaum lub cev muaj zog. Cov neeg laus cov neeg ncaws pob feem ntau muaj cov hom phiaj qoj xws li nkag mus hauv cov nqaij thaum uas poob rog. Tus txheej txheem no yuav tsum muaj kev sib txuas ntawm cov calories thiab qoj ib ce ua kom tsis muaj zog "ua rau lub cev tsis muaj zog, uas yuav txo tau kev ua tau zoo." Qhov no yog qhov chaw nyob qhov twg BCAAs tuaj yeem pab tshaj plaws thiab peb yuav saib xyuas qhov lawv tau txais txiaj ntsim hauv lub cev thaum lub sijhawm caloric txwv nyob rau hauv nrog hnyav ua hauj kev kawm.
BCAAs yog dabtsi?
Cov nqaij phais (amino acid ) cov ceg ntoo (BCAAs) yog ib qho tseem ceeb uas muaj leucine, isoleucine, thiab valine. Qhov tseem ceeb txhais tau hais tias lub cev tsis tsim cov amino acids thiab lawv yuav tsum tau noj los ntawm peb cov khoom noj txhua hnub. Qhov no yooj yim ua tiav cov nqaij ntshiv los yog haus cov kua qaub protein uas muaj 25% BCAAs. Cov feem pua ntawm cov xim amino acids uas muaj cov ciaj ntoo tuaj yeem muaj nyob hauv peb cov leeg pob txha thiab cov kev tshawb fawb tau pom tias leucine lub luag hauj lwm rau cov nqaij protein synthesis (leeg hlob). Nws tsis muaj kev xav txog BCAAs yog "kev siv ntau tshaj plaws ntawm cov khoom nruab nrab ntawm lub cev ."
BCAAs thiab kev ua si
Kev qoj ib ce muaj zog (EIMD) tshwm sim thaum lub sijhawm ua haujlwm hnyav thiab peb tab tom zom cov ntaub so ntswg. Hnub tom qab, cov kev mob tshwm sim ntawm EIMD tau hnov los ntawm mob nqaij pob txha ntau dua, txo cov lus tsa suab thiab kev ua haujlwm nrog rau o. Cov kabmob ua ke ntawm cov amino acids (BCAAs) tau noj ua ntej thiab tom qab cov kev ua haujlwm tau pom tias "ua rau cov nqaij ntshiab pob txha ua rau cov nqaij tawv rov ua haujlwm, ua rau cov neeg tau txais kev cob qhia ntev dua. leeg txuag nrog BCAA supplementation . Cov Ntawv Tshaj Tawm ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj Khoom Noj Tshaj Tawm txog BCAAs tau noj ua ntej thiab tom qab kev ua haujlwm kev ua haujlwm ceev nrawm dua rov qab thiab kho cov nqaij muaj zog. Cov kev tshawb fawb ntxiv los ntawm Lub Koom Haum Teb Chaws Asmeskas thiab Cov Neeg Txiav Txim Siab tau qhia tias whey muaj protein ntau uas muaj 25% BCAAs txhawb cov nqaij ntau tshaj li ntawm 10 lub lis piam.
BCAAs thiab Caloric Restriction
Kev txiav los yog "noj cov zaub mov" yog nrov ntawm cov kislas tiamsis cov neeg laus cov neeg ua haujlwm ua kom poob ceeb thawj kuj yog siv cov txheej txheem. Txiav cov pluas noj yog hais txog kev txwv cov calorie ntau ntau thiab cov carbohydrates kom txo tau cov khw muag khoom noj thiab kom lub cev hlawv rog. Lub hom phiaj ntawm lub tswv yim yog los txhawb roj poob tab sis qhov teeb meem nrog caloric txwv yog risking tseem ceeb nqaij tsis zoo li. Kev txwv tsis pub muaj calorie ntau ntau thiab cov khoom noj tseem ceeb tuaj yeem tuaj yeem ua rau poob qis qis dua, raug mob thiab muaj kev kawm ntxiv. Qee cov khoom noj uas tsis muaj txhij txhua tsuas yog tsis ua lub cev zoo thiab txhawb nqa cov leeg tsis khov lawm es tsis loj hlob. Muaj ntau cov kev tshawb fawb qhia tias "preserving mus rau pawg yuav tsum tau noj cov khoom noj kom zoo txaus noj protein ntau ." Cov neeg laus ntau tus neeg ncaws pob thiab cov neeg ua haujlwm hauv lub cev muaj peev xwm haus cov protein ntau nrog cov xim amino acids (BCAAs) los txhawb cov nqaij loj hlob thiab pab kho . Cov Ntawv Tshaj Tawm ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Kev Noj Qab Haus Huv Tshawb Pom Kev pom tau pom BCAA supplementation nyob rau hauv kev ua kom muaj caloric thiab hnyav ua haujlwm kev tswj tuav lean pawg thiab zoo rov qab siv nws ua ntej thiab kev ua hauj lwm tom qab. Lwm qhov kev tshawb fawb tau pom zoo kom tsawg dua ntawm cov carbohydrates ntawm "kev txiav cov zaub mov" yuav pab txhawb kev ua kis las.
Cov chaw
Phau Tshuaj Kev Noj Qab Haus Huv thiab Lub Cev Muaj Zog, Cov Nqaij Daim Taub Lawm ntawm cov amino acid supplementation tau ua rau txo qis dua qhov muaj peev xwm ua tau tom qab muaj kev kawm muaj zog, Gee TI li al., 1/20/16
Phau ntawv ntawm International Society of Sports Khoom noj khoom haus, hauv ib tus neeg dig muag, matched pawg tsim: branched-saw amino acid supplementation thiab cov kev kawm ua haujlwm tswj cov nqaij ntshiv thaum lub caloric txwv noj, Wesley David Dudgeon li al., 1/5/16
Phau ntawv ntawm International Society of Sports Khoom noj khoom haus, Qoj ua kom mob nqaij yog txo cov txiv neej uas tsis muaj kev cob qhia los ntawm branched chain amino acids: randomized, double-dig muag, kev tshuaj placebo, Glyn Howatson li al., 5/8/12
National Strength and Conditioning Association, Cov teebmeem ntawm cov protein thiab cov amino acid supplementation ntawm kev ua tau zoo thiab kev cob qhia rau kev kawm thaum lub kaum lub limtiam ntawm kev kawm ua haujlwm, Kerksick CM et al., 8/06