To taub lub luag haujlwm ntawm MPS
Nqaij protein ntau tawm (MPS) feem ntau tau hais hauv cov xwm txheej los yog kev sib tham ntawm cov leeg kev loj hlob. Nws tau dhau los ua cov neeg ncaws pob, cov khoom qub, thiab cov neeg muaj lub siab nyiam. Cov neeg ua khoom noj thiab cov khoom noj uas muaj protein ntau yuav ua lag luam nce hauv MPS siv lawv cov khoom. Tej zaum peb kuj tseem xav txog MPS thiab cov leeg kev loj hlob raws li tib yam, thiab qhov no yog qhov twg ntawm qhov kev tawm tsam tsawg.
Peb to taub tias MPS muaj ib yam dab tsi ua rau cov leeg hlob tab sis tsis meej heev nws txhais li cas. Nws tseem ceeb heev kom nkag siab txog lub luag haujlwm ntawm cov nqaij protein synthesis (MPS) kom txo cov leeg kev loj hlob.
Dab tsi yog Nqaij Protein Synthesis (MPS)?
Zaub pob protein ntau synthesis (MPS) tshwm sim los ua ib qho lus teb rau kev ua exercise los yog khoom noj khoom haus kom tsawg. Thaum lub sij hawm mob siab ua haujlwm, peb cov leeg nqaij ntog ua rau cov amino acids ntawm cov nqaij protein synthesis los kho qhov puas tsuaj. Thaum peb noj cov protein ntau , cov amino acids ntawm cov khoom noj no tau muab txav rau peb cov leeg nqaij hloov cov nqaij ntshiv cov qoob loo uas tshwm sim hauv lub xeev sai lossis los ntawm oxidative kev nyuab siab. Zuag qhia tag nrho, qhov tseem ceeb ntawm cov nqaij protein synthesis yog pab kho thiab tsim kom muaj cov leeg nqaij tshiab.
Nqaij protein ntau tawm (MPS) kuj yog piav raws li kev txheeb raws roj ntsha uas tshwm sim hauv peb cov leeg nqaij thiab lwm qhov ntawm lub cev.
Raws li kev tshawb fawb, nws yog lub dag zog yuam ua lub luag haujlwm li cas peb lub cev teb thiab ua raws li kev qoj ib ce. MPS kuj tseem nceib raws li hom kev ua thiab kev noj haus , tshwj xeeb yog protein ntau.
Nws Puas Yuav Ua Li Cas Mob Nyuaj Tshaj?
Kev kawm yuav ua li cas thiaj li ua rau cov nqaij ntshiab protein synthesis (MPS) los ntawm kev kawm ua haujlwm thiab cov protein kom tsawg txaus yuav pab txhawb nqa lean hnyav, ua kom cov leeg rov zoo dua, thiab lub zog.
Qhov no yuav yog tus txheej txheem sib txawv rau txhua tus neeg raws li kev siv lub cev, kev ua caj ces, thiab khoom noj khoom haus. Kev tswj kom muaj protein ntau kuj tseem yog ib qho tseem ceeb hauv MPS rau kev loj hlob ntawm cov leeg.
Raws li kev tshawb fawb, ob feem peev xwm ua tus txiav txim siab kom muaj protein ntau nyob rau hauv peb cov leeg muaj xws li kev siv lub cev thiab kev noj qab haus huv. Qhov kev nkag siab no pub rau peb siv qhov zoo tshaj plaws kev qoj ib ce thiab kev pub txoj kev noj qab haus huv los tswj thiab ua kom muaj kev sib haum xeeb .
Qhov tseem ceeb ntawm Protein Balance
Protein ntau yog tswj hwm los ntawm qhov kev tawm tsam ntawm cov nqaij ntshiv protein thiab cov nqaij protein synthesis (MPS). Qhov zoo tshaj plaws scenario yog thaum muaj tus kab tshuav protein zoo lawm. Qhov no txhais tau hais tias MPS kev ua haujlwm yog ntau tshaj qhov nqaij ntshiv protein, uas cia rau cov leeg hlob tuaj. Tshaj tawm, ib qho txiaj ntsig ntawm cov protein tsis zoo tuaj yeem ua rau deterioration ntawm cov leeg nqaij.
Kev tshawb xyuas qhia tau hais tias peb lub cev yog nyob rau hauv ib qho kev mob ntawm cov nqaij ntshiv protein thiab kev sib txuas. Hloov protein ntau yog feem ntau khaws cia nyob rau hauv daim tshev vim yog cov txheej txheem txuas mus ntxiv. Thaum peb lub cev muaj protein ntau, tsis muaj kev loj hlob ntawm cov leeg los yog khib nyiab tshwm sim thiab pom tias muaj kev noj qab nyob zoo hauv homeostasis. Qhov no yog qhov feem ntau ntawm cov neeg muaj kev ua si tsis tu ncua thiab noj txoj cai .
Cov neeg laus thiab cov kev ncaws pob ua rau cov kev ua si qoj ib ce yuav ua rau muaj kev pheej hmoo ntawm kev tsim cov protein ntau tshuav. Yuav kom khaws cov nqaij protein rau ntawm qhov zoo, kev cob qhia thiab cov protein kom tsawg yog pom tias tseem ceeb. Manipulating nqaij protein synthesis los ntawm kev ua zog thiab kev noj haus yuav pab txhawb kev mob loj hlob, ua kom kev ua kis las, thiab txhim khu cov leeg rov qab .
Kev Xyaum Ua Haujlwm Li Cas MPS
Raws li kev tshawb nrhiav, cov protein protein synthesis (MPS) yog kev ua kom muaj zog lossis kev cob qhia . Qhov nyiaj ntawm MPS cov lus teb hauv cov leeg ntawm cov nqaij ntshiv pom tau los ntawm kev ua haujlwm thiab kev siv zog.
Cov kev tshawb fawb qhia tias kev cob qhia ua haujlwm qis dua 40 feem pua ntawm ib qho siab tshaj plaws ntawm qhov tsis yog tiag tiag tsis qhib qhov MPS teb. Txawm li cas los xij, thaum siv qhov siv qis tshaj 60 feem pua ntawm qhov siab tshaj plaws, MPS ntsuas tau ob-txog threefold nce ntawm qhov nqi pib. Cov kev tshawb pom no qhia tau tias hnyav hnyav txoj haujlwm muaj kev txhawb zog siab ntawm MPS.
Qhov no puas yog qhov qoj ib ce tsis zoo rau cov leeg kev loj hlob? Tsis raws nraim li, thiab nyob ntawm haujlwm ntawm kev ua haujlwm yuav ua tau zoo li zoo.
Kev siv qoj ua kom muaj peev xwm tsim tau cov nqaij protein synthesis (MPS) raws li kev tshawb nrhiav. Cov kev tshawb fawb pom cov kev siv qoj ib ce ntawm 30 feem pua ntawm ib qho ua tiav siab tshaj plaws tiav rau cov leeg tsis ua raws li tus nqi tib yam ntawm MPS ua haujlwm hnyav. Ua qoj-ua kom tsis qis rau kev poob siab yog hais tias hnoos nqaij protein synthesis thiab ib qho kev hloov mus rau cov leeg kev loj hlob tsis hnyav hnyav hnyav.
Lwm cov kev tshawb fawb qhia tau hais tias muaj protein ntau synthesis (MPS) cov lus teb thiab qhov sib txawv ntawm ib tus neeg. Tshaj ntawd, MPS yuav nce siab me ntsis thiab ncov qis dua thaum lub caij tsis muaj kev cob qhia los piv rau lub xeev tsis paub. Qhov no yuav qhia me me ntawm MPS thaum muaj haujlwm hnyav. Nws pom tias MPS muaj nyiaj ntau npaum li cas thiab ntev npaum li cas tom qab kev kawm cob qhia los ntawm tus neeg txoj kev kawm. Qhov no txhais tau tias qee cov tuaj yeem muaj MPS cov lus teb ntxiv thiab lwm tus yuav raug txo. Cov kev tshawb fawb tseem muaj cov lus qhia ntxiv.
Raws li kev tshawb fawb luam tawm hauv Physiological Reports , ua ke ntawm kev kawm ua haujlwm (RT) ntxiv rau cov protein kom tsawg tau txais txiaj ntsig zoo dua ntawm cov nqaij protein synthesis (MPS). Qhov no txhais tau hais tias kev cob qhia lub cev tseem ceeb heev rau kev loj hlob ntawm cov leeg, tab sis ntxiv cov amino acids los ntawm cov protein pub mis dua qub. Yog li, qhov zoo tshaj yog los tswj MPS los ntawm kev noj haus?
Kev Tswj MPS Siv Kev Noj Haus
Kev tshawb fawb qhia tias kev noj qab haus huv muaj plays lub luag hauj lwm tseem ceeb hauv stimulating nqaij protein synthesis (MPS) rau cov leeg protein tshuav thiab kev loj hlob. Cov khoom noj muaj protein ntau yog qhov tseem ceeb rau cov amino acids (EAAs) uas tseem ceeb rau cov txheej txheem no. Thaum peb cov leeg mob hlwb ntawm cov amino acids los ntawm lub sijhawm tsis noj mov los yog oxidative kev nyuaj siab, noj cov khoom noj uas muaj protein ntau yuav pab kom peb lub cev tsis muaj nyiaj.
Cov kev tshawb fawb pom tias yog lub vas sab "fasted-losses / fed-gain 'yog ib qho kev sib txawv ntawm cov nqaij hlwb protein ntau kom pab peb tswj peb cov khoom siv nyom. Dab tsi tshwm sim los muab cov txiaj ntsim zoo tshaj plaws yog siv cov tshuaj amino acids uas tseem ceeb (EAAs) thoob plaws hnub, tab sis tshwj xeeb tshaj yog kev ua hauj lwm tom qab. Ntxiv rau thaum peb noj nws, hom protein ntau thiab ntau npaum li cas tau qhia rau qhov feem ntau ntawm cov lus teb rau MPS tom qab kev ua exercise. Ntawm tej yam zoo li no, cov protein siv tom qab kawm kev cob qhia yog pom tias yuav ua rau lub siab ua haujlwm MPS thaum mob leeg.
Kev tshawb nrhiav qhov kev tshawb nrhiav tau tshawb pom tias siv 20g los yog 40g ntawm whey protein cuam tshuam cov protein protein synthesis (MPS) rau cov tub ntxhais kawm tsis tau kawm tiav . Cov txiv neej tau muab faib ua raws li lean lub cev qhov feem pua thiab koom hauv ob qho kev sim siab, haus 20g ntawm whey protein tom qab tag nrho lub cev ua hauj kev kawm thiab rov tom qab ib lub lim tiam so siv 40g whey protein. Kev kuaj kev kuaj (lab) nrog rau cov leeg nqaij biopsies, DEXA scans, thiab cov ntshav ua haujlwm. Qee cov ntsiab ntawm qhov kev tshawb fawb qhia nram qab no:
- Plasma leucine concentration ntau dua nrog 40g whey protein koob rau ob pawg piv rau 20g. Leucine yog ib qho tseem ceeb ntawm cov amino acid (EAA) thiab cov xim amino-chained amino acid (BCAA) feem xyuam rau cov nqaij loj hlob thiab kev loj hlob.
- Plasma phenylalanine ntau yog ntau dua, haus 40g piv rau 20g whey protein. Phenylalanine yog ib qho amino acid thiab precursor rau tyrosine, ib qho ntawm 20 cov amino acids uas siv los ntawm lub cev ua protein.
- Plasma threonine concentrations ntau dua nrog 40g noj whey protein piv rau 20g. Threonine yog ib qho tseem ceeb ntawm cov amino acid (EAA) tau los ntawm kev noj haus protein ntau thiab pabcuam kev loj hlob ntawm cov leeg.
- Nqaij protein ntau synthesis (MPS) tus nqi nce tag nrho ntawm 20 feem pua haus 40g piv rau 20g whey protein tom qab tag nrho lub cev ua haujlwm kev cob qhia rau cov tub ntxhais hluas.
- Nqaij protein ntau tawm (MPS) tau tsim rau tib tus nqi nrog 40g whey protein rau cov tub ntxhais hluas muaj tsawg dua thiab siab dua cov nqaij ntshiv hauv lub cev ua rau tag nrho lub cev ua haujlwm.
Nws tshwm li 40g ntawm whey protein es noj tom qab ua haujlwm kev ua haujlwm yuav yog ib qho kev noj tshuaj kom txo tau cov nqaij protein synthesis (MPS). Txawm li cas los xij, lwm txoj kev tshawb fawb pom tias 20g ntawm cov protein yog txaus los pab txhawb MPS rau kev loj hlob ntawm cov leeg. Nws tseem qhia tau tias siv 20g ntawm cov protein ntau hauv txhua lub pluas noj thiab cov thoob plaws txhua hnub yog qhov tseem ceeb tshaj kom haum rau MPS thiab lean mass nce.
Lwm txoj kev tshawb xyuas tau ua qhov chaw 48 cov txiv neej tsis muaj kev noj qab haus huv uas tau kawm tiav 0, 10, 20, lossis 40g ntawm whey protein cais tawm tam sim ntawd tom qab exercise. Cov qhab nias ntawm cov nqaij protein (MPS) tau ntsuas tshaj ntawm 4 xuab moos. Cov ntsiab lus nram qab no qhia:
- Nqaij protein ntau tawm (MPS) tau tsim ntawm 50 feem pua ntau dua nrog 20g whey protein piv rau kev noj tsis muaj dab tsi.
- MPS tau nce los ntawm 20 feem pua nrog 20g whey protein piv rau haus 10g.
- Tsis tau muaj qhov sib txawv ntawm MPS cov tshuaj thaum 20g lossis 40g ntawm whey protein tau noj.
- Kev tsim tawm ntawm MPS zoo li 20g ntawm whey muaj protein ntau tom qab ua haujlwm tsis haum.
Lo Lus Ntawm
Manipulating nqaij protein synthesis (MPS) rau cov leeg txhim kho pob txha muaj zog tuaj yeem yog kev sib tw. Ntawm qhov tsawg tshaj plaws uas peb tau nrhiav tau qhov hnyav ntawm 20g txog 40g protein post-workout stimulates nqaij protein synthesis (MPS). Peb kuj tau kawm li cas ntawm kev qoj ib ce, tshwj xeeb yog kev cob qhia ua haujlwm, plays lub luag haujlwm tseem ceeb hauv kev txhawb MPS rau kev loj hlob ntawm cov leeg. Txhua cov pejxeem, cov laus neeg laus zog, piv txwv, yuav muaj ntau yam MPS cov lus teb rau ob qho tib si exercise thiab protein kom tsawg.
Vim tias cov kev hloov no, cov kev tshawb fawb yav tom ntej raug pom zoo los ua kom cov kev qoj ib ce muaj zog npaum li cas ntawm kev noj qab haus huv thiab kev noj zaubmov rau hauv MPS hais txog cov qauv qis txawv, lub cev, thiab cov genders. Yog tias koj xav tias yog xav kom tau cov protein ntau ntxiv tshaj li qhov kev pom zoo kom noj qab haus huv rau kev loj hlob, kev sib tham nrog koj tus kws kho mob lossis tus kws tshaj lij hauv kev ua si kev noj haus yuav yog ib lub tswv yim zoo.
> Qhov chaw:
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