Kev Noj Qab Haus Huv thiab Kev Quav Yeeb Yam Ua Haujlwm Yuav Pab Koj Cov Hormones
Ob peb cov tshuaj hormones ua si ib qho tseem ceeb hauv kev tawm dagzog ntau thiab kev cob qhia ua haujlwm tshwj xeeb. Testosterone, kev loj hlob hormone thiab insulin-zoo li qhov kev loj hlob zoo tshaj (IGF-1) muab lub dag lub zog thiab cov leeg kev loj hlob stimulus; cortisol, epinephrine thiab norepinephrine thiab glucagon tswj nkag tau roj thiab piam thaj nkag siab los ntawm kev tso dej tso dej cia thaum xav tau ntxiv rau lwm yam dej num tseem ceeb; thiab cov tshuaj insulin muab qhov cia ua lub zog rau cov fuels muab tau los ntawm cov zaub mov peb noj .
6 Lub Cev Cev Muaj Hnyav Cev Zoo
Tau txais cov tshuaj hormones no los ua haujlwm kom koj tau txais cov leeg nqaij thiab lub zog yog ib qho ntawm cov kev paub ntawm lub cev kev hnyav.
1.Testosterone
Testosterone yog, rau feem ntau ntawm cov neeg, ib tug txiv neej hormone uas ua los ntawm cov qog, tab sis ib qho me me yog tsim los ntawm qog lub qog (uas zaum saum lub raum). Qhov tshuaj hormone no yog lub luag haujlwm rau kev loj hlob ntawm tus cwj pwm ntawm txiv neej, leeg pob, lub zog, kev faib roj, thiab kev sib deev. Me me ntawm testosterone kuj tsim los ntawm cov poj niam hauv qe menyuam thiab cov qog adrenal.
Yuav kom ntau yam ntxiv, testosterone yog ib qho kev xeebtxob, anabolic, steroid hormone. Androgenic txhais tau hais txog cov txiv neej cov yam ntxwv thiab anabolic txhais tau tias txhim kho los yog tsim tawm cov ntaub so ntswg. Testosterone yog tus lej thib ib ntawm kev ua rau cev nqaij daim tawv thiab kev hnyav, tshwj xeeb tshaj yog rau kev loj hlob ntawm lub zog thiab cov leeg (tab sis qhov no tsis yog txhua lub hom phiaj ntawm qhov kev kawm nyhav ).
Kev siv cov tshuaj supplementary anabolic steroids kom muaj zog tej leeg thiab lub zog tau nrov nyob rau hauv kev tsim kho thiab lwm yam kev ua si yuav tsum muaj ntau thiab ntau zog rau ntau lub xyoo. Lawv ua hauj lwm zoo spectacularly. Yog vim li no feem ntau cov kev ua si, kev noj tshuaj "steroids" tsis raug cai
2. Loj Hlob Hnyiav thiab IGF-1
Txoj kev loj hlob ntawm tib neeg yog tsim los ntawm lub caj pas pituitary thiab nkoos lub siab kom tsim IGF-1, uas yog lub luag hauj lwm rau kev loj hlob thiab anabolic teebmeem kev loj hlob hormone.
Zoo li testosterone, qhov no muaj tsawg zuj zus tuaj thaum peb muaj hnub nyoog thiab yuav yog lub luag hauj lwm rau qee qhov kev poob qis hauv cov leeg mob hauv cov neeg laus. Cov tshuaj hormones zoo li muaj ib qho piv rau lub cev muaj roj , lub ntsiab lus tsawg dua uas koj tsim tau, ntau lub cev rog koj naj npawb.
Kev txhawb kev loj hlob hormone thiab IGF-1 tus me nyuam tej zaum yuav ua tau nrog kev noj haus thiab kev ua taus haujlwm. GH thiab IGF-1, testosterone, thiab Cortisol (koj txoj kev nyuab siab) muaj ntau ntxiv nrog rau kev siv ntawm kev hnyav thiab kev siv lub suab khiav ceev los yog khiav.
3. Insulin
Insulin yog cov tshuaj hormones. Cov txiav ua cov insulin hauv teb rau cov zaub mov. Thaum koj haus cov khoom noj, cov kua piam nws poob rau hauv cov khoom piam thaj, fatty acids thiab amino acids, cov vitamins thiab minerals. Insulin teb rau carbohydrate thiab protein los ntawm khaws cia qabzib hauv cov nqaij thiab siab, rog hauv cov hlwb, thiab siv cov amino acids los ntawm cov khoom noj protein hauv bodybuilding thiab kho. Nws tsis yog xav txog insulin li tsuas yog teb rau cov zaub mov noj vim cov zaub mov muaj protein ntau xws li cov ntses thiab cov nqaij nyug siav muaj insulin lo lus teb hauv lawv tus kheej txoj cai. Hauv cov kabmob ntshav qab zib, insulin yog cov ua tsis tsim lossis muaj tsis txaus tso cia cov kabmob zoo (hu ua insulin resistance).
Muab cov khoom noj ua ntej thiab tom qab qoj ib ce los yog cov dej haus muaj dej muaj protein thiab carbohydrate tuaj yeem tsim ib qho tshuaj tiv thaiv insulin nyob rau hauv lub sij hawm ua kom rov qab los tom qab kev ua si. Tus nqi ntawm no yog tias nrog rau cov kua qaub thiab cov amino acids synthesis nyob tshiab protein, koj tau txais ib qho anabolic haib, nqaij teb. Insulin yog ib qho tseem ceeb anabolic hormone. Manipulating insulin yog ib qho ntawm cov cuab yeej tseem ceeb uas tau piav qhia hauv lub cev tsim kho.
4. Cortisol
Cortisol yog ib qho tseem ceeb heev uas yog kom paub meej. Nws yog tsim los ntawm qog ntawm qog nqaij hlav thiab feem ntau hu ua 'stress hormone' vim nws teb rau kev ntxhov siab, txawm tias lub cev los sis lub siab.
Cortisol pab tswj kev ua kom mob, ua rau cov nqaij ntshiv muaj rau ntawm cov amino acids, suppresses lub cev, thiab tej zaum yuav txhim khu roj cia ntawm cov nuj nqis ntawm cov protein thiab cov nqaij. Cortisol nce thaum cov ntshav qabzib tau qis - thaum sawv ntxov ntxov thiab thaum lub sijhawm ua haujlwm, tshwj xeeb tshaj yog ua haujlwm ntev ntev. Cortisol yog ib qho catabolic hormone, qab hau nws lov cov ntaub so ntswg. Hauv cov ntaub ntawv, nws hu ua hydrocortisone lossis cortisone.
5. Epinephrine (Kev Hloov Pauv Adrenaline)
Peb txhua tus paub tias qhov hormone li adrenaline, tiam sis epinephrine yog suav tias yog "sib ntaus thiab sib ntaus" vim tias nws ua rau kom muaj kev yaum kom muaj cov hlab ntsha thiab nce ntshav siab. Epinephrine tseem ntxiv rau cov hlab cua kom koj lub plawv khiav ceev thiab koj ua pa ntau dua - tag nrho cov uas tseem ceeb yog tias koj mam li khiav tawm ntawm tus tsiaj tsiv phem! Zoo li, epinephrine ua rau cov nqaij ntshiv thiab lub siab muab tso rau hauv qab zib (glycogen) kom koj muaj lub zog ua kom muaj roj zoo rau lub ciaj sia taus. Nyob rau hauv qhov kev nkag siab, epinephrine yog ib qho catabolic hormone, zoo li cortisol.
6. Glucagon
Glucagon yuav suav tau tias yog daim iav hormone ntawm insulin. Thaum koj yoo mov los yog noj cov zaub mov uas tsis tshua muaj-cov pa roj carbon dioxide yuav ua haujlwm ntau dua insulin vim tsis muaj ntshav qabzib. Glucagon qhia rau siab kom muab nws cov khoom qab zib tso rau hauv cov hlab ntsha thiab ua rau cov amino acids los ntawm cov leeg uas cortisol xa mus rau siab kom ntau dua cov ntshav qab zib. Yog tias insulin yog ib qho anabolic hormone, ces glucagon yog ib tug catabolic hormone.
Ntuj Anabolic Enhancement
Lub hom phiaj ntawm kev tsim kho lub cev yog kom khaws cov tshuaj hormones cov tshuaj hormones thiab catabolic tsawg li sai tau thaum uas tseem muaj kev ua haujlwm yooj yim - nws tseem tsis tau hais txog cortisol lossis lwm cov tshuaj hormones li "cov neeg phem" vim tias peb tsis tuaj yeem tsis muaj lawv.
Nyob rau hauv lub cev tsim kho lub zog thiab kev ua si uas ua raws li cov kev cai tshuaj tua kab mob yog qhov tseem ceeb rau kev sib tw kev cai lij choj, nrhiav ib txoj kev kawm los yog noj mov uas yuav ua rau ntau tshaj lossis ua kom txhim kho testosterone thiab androgen nrog lwm cov nqaij thiab lub zog zoo heev. Alas, qhov no tsis yog ib qho txheej txheem uas yooj yim manipulated thiab muaj ntau ntau tseem kawm. Txawm li cas los xij, uas tsis tau thov ntxiv cov tuam txhab thov kom muaj cov khoom uas yuav ua tau li ntawd nrog rau cov tshuaj ntsuab los yog ua ke ntawm cov vitamins los yog "cai" steroids. Piv txwv ntawm cov khoom siv yog cov tshuaj ntsuab Tribulus Terrestris, zinc-magnesium ntsiav tshuaj, ginseng, bovine colostrum, beta-alanine, HMB, thiab DHEA, ib qho txwv tsis pub muaj kev ncaws pob ntau tab sis tsis nyob hauv baseball.
Tribulus tau nrov ua rau hauv zej zog ntawm lub cev txawm tias tsis muaj pov thawj qhia tias nws muaj kev pab ntau dua. Qhov tseeb, ib xyoo 2007 kev tshawb cov neeg tseem ceeb rugby players hauv Phau Tso Tawm Ntawm Zog thiab Kev Tshawb Fawb Kev Txawj Ntse tsis pom kev zoo hauv cov leeg li kev ua los sis kev ua tau los ntawm kev txhawb nqa nrog Tribulus . Qhov no zoo li paub tseeb tias cov kev tshawb fawb dhau los. Tsis muaj cov khoom noj khoom haus uas tsis yog khoom noj uas tsis yog creatine uas tau pom los txhim kho feem thiab kev cob qhia zoo ib yam li anabolic steroids - thiab creatine yog ib feem ntawm cov khoom noj nqaij. Tsis tau txawm tias tus creatine muaj ib qho kev kawm tsis sib xws li kev ntxiv.
Koj Ua Li Cas Txhawm Txhim Kho Cov Nqaij Nqaij Nqaij Nqus Mus Mus Tsev-Hormones Dabtsi
Ntawm no yog ob peb txoj kev noj haus thiab kev cob qhia uas tuaj yeem mus qee txoj kev mus rau qhov ua kom koj qhov txiaj ntsig anabolic hormone thiab teb thiab tiv thaiv cov leeg mob thiab lub zog. Txawm hais tias cov hauv qab no yog nce raws li kev tshawb nrhiav pom tsis ntev los no, tseem muaj ntau yam tseem kawm txog lub vev xaib ntawm cov kev sib tshuam hormone sib koom tes hauv lub zog thiab cov leeg mob, yog li tsis txhob xav tsis thoob yog tias muaj dab tsi hloov sai.
Pre-and post-exercise: Noj haus txog 20 grams ntawm cov protein nyob hauv ib qho yooj yim digested qhov chaw txog 45 feeb ua ntej kev ua haujlwm. Skim mis nrog me ntsis qab zib yuav ua tsis tau zoo. Kwv yees li 20 plhom dej (600 ml) los sis qis dua me ntsis. Hlw ib yam dej haus thaum lub sij hawm xyaum ua hauj lwm ntawm txhua zaus, tshwj xeeb tshaj yog tias koj mus dhau 60 feeb. Tsis pub dhau 30 feeb ntawm kev ua haujlwm tas siv lwm 20 grams protein nrog txog 40 grams carbohydrate. Ntxiv dua thiab, cov mis nyuj ua rau nkawd ua haujlwm zoo. Xaiv koj cov khoom noj uas muaj hmoov-carb nyiam los yog muag mis nyuj yog tias koj nyiam. Nce cov carbs txog li 3 los yog 4: 1 carbs rau cov protein ntau yog tias koj tau muaj kev sib ntsib ntev los sis ntev nrog cardio los yog sib xyaw lossis circuit.
Noj cov kab mob carbohydrate thaum lub sijhawm ua haujlwm tau ua kom txo tau qhov nce hauv cortisol. Testosterone, kev loj hlob hormone, epinephrine, thiab cortisol tag nrho nce thaum lub ce muaj zog. Nrog cov ntshav qabzoo nkag tau, cortisol tsis tau txais lub teeb liab los muab cov suab thaj, yog li cov leeg tsis tuaj yeem kub hnyiab rau hauv tus txheej txheem. Txawm tias tom qab koj qhov kev sib kho, testosterone thiab cortisol theem txav ib ncig me ntsis thiab testosterone theem yuav poob. Testosterone rau cortisol piv yog qhov tseem ceeb ntawm no. Khaws testosterone kom siab li ntau tau thiab cortisol kom qis qis thaum uas koj tsis xav tau nws yog qhov zoo rau koj.
Nws yog tsim nyog hais tias koj tsis tas yuav muaj cov cortisol-txo cov ntsiav tshuaj. Tsis muaj pov thawj tias lawv ua hauj lwm, thiab kev tswj kev ua haujlwm hauv lub cev yuav ua rau txoj haujlwm tsis txaus siab ntxiv.
Macronutrient composition: Noj cov zaub mov uas tsis muaj roj tsawg thiab tsis muaj ntshav siab heev yuav ua tau kom cov khoom xyaw testosterone raws li xyoo 2004 kev tshawb fawb hauv International Journal of Sports Medicine . Noj cov zaub mov uas muaj li ntawm 20 mus rau 25 feem pua roj thiab 20 mus rau 25 feem pua ntawm cov protein yuav tsum yog nyob ntawm qhov no. Cov roj yuav tsum muaj feem ntau cov roj rog - cov txiv ntseej, avocados, txiv roj roj , thiab polyunsaturated thiab monounsaturated cov roj es tsis muaj roj cov nqaij thiab cheese. Lean protein yog qhov zoo tshaj plaws. Cov khoom noj uas tsis tshua muaj rog Pritikin lossis Ornish cov pluas noj los yog cov khoom noj uas muaj protein ntau low-carb yuav tsis yog qhov zoo tshaj plaws xaiv.
Protein: Tam sim no kuv tsis pom zoo nrog cov neeg uas txiav txim siab los noj 40 feem pua protein hauv lawv cov khoom noj. Nws yog txoj kev tshaj qhov tseeb uas tau muab pov thawj ua yuav tsum tau ua, kim, tsis tsim nyog, thiab tseem yuav tsis zoo rau lub sijhawm ntev. Txawm li cas los xij, cov kws qhia los ntawm cov neeg mob hnyav tuaj yeem ua pov thawj ntxiv cov protein ntau txog li 1 gram / phaus bodyweight. Tsis txhob ua rau nws tag nrho cov nqaij nyug dripping nrog roj, tab sis yog. Tau noj cov nqaij dawb, kua protein ntau thiab kua zom kom zoo rau kev noj qab haus huv. Nco ntsoov nrog ib tus kws kho mob tham yog tias koj xav tias koj muaj dysfunctional ob lub raum. Tsuas yog rau cov ntaub ntawv, 4 ounces los yog 100 grams ntawm cov nqaij ntshiv nqaij los yog nqaij nyug nqaij muaj 30 grams ntawm cov protein.
Ntxiv rau, creatine thiab zinc yog cov khoom tseem ceeb ntawm cov khoom noj anabolic. Creatine ua rau ntau thiab siv cov tshuab fosfocreatine zog, uas yog qhov tseem ceeb rau cov neeg ua haujlwm hnyav hnyav. Zinc yog qhov tsim nyog rau testosterone ntau lawm. Nqaij protein yog qhov zoo ntawm ob qho ntawm cov ntsiab lus no. Cov neeg ua zaub mov noj cov zaub mov tuaj yeem xav kom tau txais cov khoom noj kom txaus.
Workout zoo: Kev hnyav hnyav thiab kev siv zog ua haujlwm nce testosterone, loj hlob hormone, thiab IGF-1, tab sis cortisol mus nrog lawv thaum lub sijhawm siv zog. Qhov no siv rau sprints thiab lwm cov kev pabcuam siab nrog rau tes taw hnyav li. Npaj koj cov khoom noj khoom haus yuav pab tau, tab sis rau cov kev cob qhia, kuv tsis tuaj yeem ua tau zoo tshaj rau cov kws sau ntawv hauv Kramer thiab Piv Txaus hauv ib tsab xov xwm 2005 hauv Kev Ua Si Cov Tshuaj 2005 thaum nws los tawm tswv yim txog qhov zoo ntawm qhov kev ncaws pob
"Cov kev cai loj hauv ntim, sim mus rau siab siv, siv cov sij hawm luv luv thiab tuav cov nqaij loj loj, yuav tsim cov kab mob loj tshaj plaws hormonal elevations (eg testosterone, GH thiab catabolic hormone cortisol) piv nrog tsawg-volume, high- Lwm cov tshuaj anabolic xws li insulin thiab insulin-zoo li kev loj hlob-1 (IGF-1) yog qhov tseem ceeb rau pob txha pob txha loj hlob. "
Yog li ntawd, qhov ntawd txhais tau li cas rau ib leeg ib ce? Zoo rau ntawm qhov kawg ntawm qhov txhais tau hais tias yog cov neeg siab zaum, cov neeg tuag taus, thiab lub hwjchim loj tshaj qub, ua kom zoo dua thiab thawb lossis qee yam haujlwm loj ntawm cov kabmob 5x5 thiab rov qab dua yog tias koj ua tus txheejtxheem kev sibtham nrog kev sib xyaw ntawm cov nyom dawb thiab cov cav tov . Cov kauj ruam thiab cov neeg tuag tau paub tias yog txoj kev ceev tshaj plaws los ua kom ntau thiab ib puag ncig txhua qhov, yog li sim ua cov no rau hauv koj qhov kev zov me nyuam hauv ib daim ntawv yog tias koj lub hom phiaj. Tsis txhob ntaus koj tus kheej li, kiag, qhov txawv yog tsis yog qhov tsim nyog rau ib tug neeg uas tab tom ua ib qhov kev pab cuam fitness.
Lwm Cov Tswvyim ntawm Hormones thiab Nqaij Lub Tsev
- Yog hais tias koj ua kev kawm hauv aerobic, xws li kev khiav los yog kev cob qhia kev ua haujlwm hauv tsev , koj yuav zoo dua rau kev ua haujlwm rau cov hnub sib txawv lossis tsawg kawg yog cais tawm ntawm koj qhov kev sib ntsib hnyav los ntawm tsawg kawg ib nrab hnub kom cia normalization ntawm hormone teb. Yam tsawg kawg yog ib txoj kev tshawb pom tau hais tias kev sib kho siab sib kho ua ntej kev hnyav hnyav ua rau qhov kev sib tw testosterone thaum lub sij hawm sib sab laj hnyav.
- Cortisol peaks thaum sawv ntxov ntxov thaum sawv ntxov, muaj coob tus cev nqaij daim tawv cob qhia thaum yav tsaus ntuj kom paub tseeb tias cov ntsiab cai uas tsim nyog tshaj plaws. Qhov no ntshe tsis tsim nyog yog tias koj noj ib co carbohydrates ua ntej koj cob qhia thaum sawv ntxov. Txawm li ntawd, sim cov kev cob qhia sib txawv yog tsim nyog ib zaug.
- Kev haus cawv muaj cortisol ntau ntxiv thaum haus dej thiab txawm tias nyob hauv lub sijhawm tawm, tshwj xeeb yog cov neeg haus dej haus cawv. Yog li, tsis muaj kua zaub rau koj! Txawm li cas los xij, ib khob dej caw los yog ib lub npias hauv kab lis kev cai tsuas yog tsis ua kom ntau ntau.
- Tus qauv pw tsaug zog tsis muaj qhov chaw siab tshaj plaws rau anabolic processes kom tshwm sim. Kev loj hlob ntawm tib neeg yog nyob ntawm nws cov ncov thaum lub sijhawm pw tsaug zog. Tu ncua lossis pluag pw tsis zoo yuav yog qhov zoo tshaj rau qhov tsawg tshaj li cov nqaij ntshiv thiab ua rau lub cev muaj zog.
Hauv Qab Kab
Yog tias koj tab tom nrhiav kom ua rau tag nrho txhua qhov nyuaj ua haujlwm uas koj muab tso rau hauv kev hnyav - thiab vim li cas koj tsis paub koj - cov tswv yim li tau hais los saum toj no yeej muaj nqis tom qab. Qee txoj kev, peb yog qhev rau peb cov tshuaj hormones, tab sis koj tuaj yeem ua qhov txawv.
Qhov chaw:
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Sallinen, J., Pakarinen, A., Ahtiainen, J., Kraemer, WJ, Volek, JS, & Hakkinen, K. (2004). Qhov Kev Sib Txhib Ntawm Kev Noj Qab Haus Huv thiab Cov Kab Mob Ntshav Anabolic Hormone Responses to Heavy-Resistance Exercise in Txiv neej. Cov Ntawv Tshaj Lij Txog Tshuaj Tua Tsiaj Lom Nees International, Nov; 2 (8): 627-33.
Sallinen, J., Pakarinen, A., Fogelholm, M., Alen, M., Volek, JS, Kraemer, WJ, & Hakkinen, K. (2007). Dietary Intake, Serum Hormones, Nqaij Nqaij Hawb Pob thiab Kev Zog Ua Thaum Lub Peev Xwm Muaj Kev Kawm Hauv 49 - 73 Xyoo Txiv neej. International Journal of Medical Science, Dec; 28 (12): 1070-6.
Wilkinson, SB, Tarnopolsky, MA, Macdonald, MJ, Macdonald, JR, Armstrong, D., & Phillips, SM (2007). Kev Txiav Txim ntawm Cov Tshuaj Yeej Soj Ntsuam Cov Yug Uas Pab Tau Cov Yeeb Ncuab Ntau Cov Nqaij Protein Accretion Tom Qab Kev Tiv Thaiv Zais Siv Tiag Siv Isonitrogenous thiab Isoenergetic Soy-Protein Haus. Cov Ntawv Hauv Phau Ntawv Maum Nruab Nrab Tshuaj Kho Mob, 85 (4): 1031-40.