Sab Saum Peb Qhov Txhawb MPS
Protein intake yog ib qho tseem ceeb rau kev loj hlob ntawm cov leeg thiab kev loj hlob ntawm cov neeg laus thiab cov neeg ncaws pob. Dab tsi pab tau qhov zoo ntawm cov protein ua nws zoo rau cov nqaij protein synthesis (MPS) yog muaj cov amino acids. Ob hom nroj tsuag thiab tsiaj txhu kuj muaj protein , tiam sis txawv ntawm hom thiab qhov faib ntawm cov amino acid pleev.
Protein thiab Amino Acids
Amino acids yog cov khoom siv ntawm cov protein thiab pab txiav txim seb cov protein zoo li cas. Nws muaj tag nrho 20 cov amino acids uas muaj cuaj qhov tseem ceeb amino acids (EAAs) thiab 11 cov tshuaj tsis tseem ceeb amino acids (NEAAs). Lub cev yuav tsum kom tag nrho 20 tiam sis EAAs tsis tuaj yeem tsim los ntawm lub cev thiab yuav tsum yog los ntawm cov zaub mov peb noj.
Qhov tseem ceeb cov amino acids uas tau los ntawm peb cov khoom noj muaj xws li methionine, valine, leucine, iso-leucine, threonine, lysine, tryptophan, thiab phenylalanine. Histidine suav nrog ib qho tseem ceeb ntxiv rau cov amino acid rau kev loj hlob thaum yau.
Cov nram qab no piav qhia txog kev ua haujlwm rau txhua qhov tseem ceeb hauv cov amino acid:
- Methionine - txhawb cov pob txha pob txha mos, pob txha tsim, thiab kev loj hlob ntawm cov leeg.
- Valine - tiv thaiv cov leeg nqaij thaum lub sijhawm ua haujlwm, txhawb cov kev ua haujlwm ntawm lub cev txhua hnub, cov nqaij ntshiv metabolism thiab kev loj hlob, pab rau lub paj hlwb nrog rau kev txawj ntse thiab tuav tswj nitrogen. Ib feem ntawm cov ceg-chained amino acid (BCAA) pawg.
- Leucine - ua kom cov nqaij ntshiv kev loj hlob thiab lub dag zog, thiab tswj cov ntshav qab zib ua ntej thiab tom qab qoj ib ce. Pom hais tias 'main' branched saw amino acid (BCAA) lub luag hauj lwm rau cov leeg protein synthesis.
- Iso-leucine - ib daim ntawv ntawm leucine pab nrog lub zog tsim thiab nce cov nitrogen kev loj hlob hauv cov leeg hauv hlwb. Ib feem ntawm cov ceg-chained amino acid (BCAA) pawg.
- Threonine - pab tswj lub plawv zoo, lub siab, kev tiv thaiv, thiab lub hauv siab hauv nruab nrog.
- Lysine - tswj cov carnitine kom zoo uas pab txo cov roj cholesterol.
- Tryptophan - ua raws li neurotransmitter, tswj cov tshuaj hormones, thiab txhawb nqa lub hlwb thiab lub paj hlwb . Nws yog hu ua cov relaxing amino acid.
- Phenylalanine - hloov mus ua tyrosine tom qab noj tshuaj thiab pab lub hlwb cov hlwb thiab ua cov thyroid hormone.
- Histidine - pab nrog txoj kev loj hlob thiab kev tu ntawm lub cev nqaij daim tawv thiab lub hlwb. Tseem ceeb rau cov menyuam yaus thiab kev loj hlob thaum yau.
Cov khoom noj los ntawm cov tsiaj noj feem ntau muaj tag nrho cov tseem ceeb hauv cov amino acids (EAAs) nyob rau hauv txoj cai nyiaj. Cov no yog hu ua cov proteins kom tiav. Cov khoom noj los ntawm cov nroj tsuag feem ntau tsis muaj ib los sis ntau qhov tseem ceeb amino acids tsim kom muaj protein ntau tsis tiav. Zaub protein ntau yog pom tias yuav tsum ua rau cov amino acids xws li lysine, methionine, thiab tryptophan uas txwv cov kev ua haujlwm ntawm cov protein hauv lub cev. Raws li kev tshawb fawb, tsiaj thiab tsiaj txhu nqaij raws li muaj protein ntau tshaj ntawm EAA rau protein synthesis thiab kev loj hlob ntawm cov leeg tom qab kev ua haujlwm.
Protein zoo yog ntsuas raws li kev siv ntau yam xws li:
- Tshuaj Hlob - hais txog cov amino acid profile ntawm cov protein thiab txhua amino acid yog npe los ntawm ntau npaum li cas nyob rau hauv cov protein
- Protein Efficiency Ratio - Ib qho kev ntsuas ntawm qhov hnyav nce ntawm ib tus neeg tuaj kuaj seb puas yog noj cov zaubmov noj zaubmov noj zaubmov thaum lub sijhawm mus sib-sim
- Kev ntsuas roj - ntsuas cov protein nyob hauv cov hlab ntsha thiab lub cev siv tau rau kev loj hlob ntawm cov leeg, thiab lwm yam.
- Protein Digestibility-Corrected Amino Acid Score (PDCAAS) - pom tias yog txoj hau kev zoo tshaj plaws los ntsuas cov protein zoo; ntsuas cov amino acid yuav tsum tau thiab peb lub peev xwm los zom nws
- Kev Ntsuas Ua Txhaum Cov Tshuaj Txhiv Txhaum Amino Acid Oxidation (IAAO) - txoj kev ua tau zoo tshaj plaws los siv los ntsuas cov metabolic nyob ntawm cov amino acids ntawm cov zaubmov noj zaubmov thiab tag nrho cov protein ntau
Qhov tseeb, protein zoo yog hais txog kev ua haujlwm zoo npaum li cas hauv kev txhawb nqa cov nqaij protein synthesis (MPS) thiab txhawb kev loj hlob ntawm cov leeg. Qhov no yog kev txhawj xeeb rau cov neeg laus coob, cov neeg ncaws pob, thiab cov neeg muaj kev siab zoo uas xav tau qhov zoo tshaj plaws ntawm lawv cov protein ntau . Nws zoo nkaus li cov amino acid profile plays lub luag hauj lwm loj tshaj plaws nyob rau hauv kev noj haus zoo qhov chaw muaj protein ntau. Kev tshawb nrhiav kuj qhia tau hais tias muaj peb qho tseem ceeb amino acids uas yog feem xyuam rau kev tswj cov txiaj ntsig protein tshuav.
Sab Saum 3 Yam Ntxim Saib Ntxim Ua Amino Acids rau Kev Nqa Mus Mus Mus Ib Txhis
Amino acids muab lub peev xwm protein ntau los txhim kho thiab tsim kho cov pob txha thiab pob txha. Thaum lub sij hawm tag nrho cov amino acids uas tseem ceeb (EAAs) tseem ceeb rau txoj hauj lwm no, peb tau pom los ua si. Cov EAAs leucine, isoleucine, thiab valine yog cov cim tshwj xeeb txhawm rau tswj cov protein metabolism, neural function, thiab cov ntshav qabzib thiab cov kev tswj cov tshuaj insulin.
Leucine, isoleucine, thiab valine kuj yog cov amino acids uas yog branched amino acid (BCAAs) tau qhia tias yog cov tseem ceeb ntawm cov leeg protein synthesis (MPS). Evidently, BCAAs nkag rau hauv cov ntshav sai sai thaum noj cov ncauj lus thiab muab cov leeg nqaij nrog cov concentration ntawm cov amino acids rau cov leeg kho thiab kev loj hlob. Qhov no yog vim li cas ntau cov neeg laus thiab cov kis las xaiv tau xaiv los txhawb nrog BCAAs.
Txawm hais tias qhov tseem ceeb tshaj plaws rau peb cov amino acids tseem ceeb, nws zoo li leucine yog superior rau kev loj hlob ntawm cov leeg thiab lub zog . Kev tshawb fawb pom tias siv cov leucine nyob nruab nrab ntawm cov zaub mov yog ncua cov protein synthesis los ntawm ua kom muaj zog ntau ntau hauv peb cov leeg nqaij. Muaj ntau cov kev qhia txog kev noj zaubmov txog kev ntaus kis las uas xav kom cov menyuam ncaws tawm tau cov leucine txaus los ntawm qhov chaw muaj protein ntau hauv lawv cov pluas noj.
Cov Ntawv Tshaj Tawm ntawm Lub Koom Haum International Cov Kev Noj Qab Haus Huv Nutrition tau muab cov ntsiab lus tseem ceeb nram qab no rau cov tseem ceeb hauv cov amino acids (EAAs) thiab cov protein zoo:
- Cov khoom muaj protein ntau nrog cov tshuaj amino acids ntau dua yog pom zoo dua.
- Lub cev siv 20 amino acids kom cov proteins, tab sis cuaj qhov tseem ceeb ntawm cov amino acids tsuas yog los ntawm cov khoom noj uas peb noj kom tau raws li peb cov kev xav tau txhua hnub.
- Cov tshuaj amino acids uas tseem ceeb (EEAs) tau muab coj los ua lub luag haujlwm kom muaj zog ntawm cov nqaij ntshiab protein ntau ntawm cov tshuaj siv li ntawm 6 mus rau 15 gram.
- Leucine dos ntawm 1 mus rau 3 gram ntawm ib pluag noj li tseem ceeb heev kom txhawb cov nqaij protein synthesis.
- Ceg quav cov amino acids (BCAAs) isoleucine, leucine, thiab valine tuaj yeem ua haujlwm ib leeg los yog collectively los ua kom muaj protein ntau rau cov nqaij loj hlob thiab kho.
- Txawm hais tias muaj ntau npaum li cas ntawm leucine tau pom tias yuav ua rau cov nqaij ntshiv kev loj hlob, nws tau qhia tias kom muaj kev txaus siab ntawm txhua yam tseem ceeb hauv cov amino acids (EEAs) txhawb ntau tshaj qhov qub.
- Kev siv cov khoom noj muaj protein zoo nyob rau ntawm lub sijhawm zoo nrog leucine / BCAAs txaus yuav pab txhawb qhov nce siab ntawm cov leeg protein synthesis (MPS).
Protein Source Comparisons
Cov khoom noj uas zoo tshaj plaws yog cov uas muaj feem xyuam rau cov txiaj ntsim ntawm cov kabmob noj zaubmov thaum siv thiab ua rau cov nqaij ntshiv kev lojhlob nrog cov rog tsis ntev los ntev . Tsis tas li ntawd thiab raws li kev tshawb fawb, kev muaj peev xwm rau cov protein kom txhawb nqa kev tiv thaiv kab mob thiab txhawb nqa qhov chaw antioxidant yuav tsum raug xam tias yog. Dab tsi tshwm sim los ua kom tiav lub hom phiaj no thiab cov tseem ceeb hauv kev xaiv cov protein yog leucine cov ntsiab lus thiab qhov ntau npaum li cas cov protein ua tau digested. To taub hais tias cov txiaj ntsig zoo li cas hauv cov khoom noj muaj txiaj ntsig txawv thiab qhov ua tau zoo yuav pab koj xaiv cov protein kom zoo rau koj:
Cov kua roj proteins uas tau muaj kev tshawb fawb thiab pom tau tias ua rau kev ua haujlwm tom qab mus ua haujlwm. Lawv kuj yog ib txoj hauv kev zoo los ua kom tau cov khw muag khoom noj glycogen thiab txhim kho protein ntau kom ua rau cov tawv nqaij protein synthesis (MPS). Cov kua roj proteins kuj qhia tau ntxiv kom muaj zog ntawm pob txha thiab cov hlab hlwb. Lawv muaj qhov loj tshaj plaws ntawm leucine cov ntsiab lus thiab siab tshaj plaws ntawm qhov Protein Digestibility-Corrected Amino Acid (PDCAAS) scale. Cov kua roj proteins uas tau tawg cia rau hauv ob chav kawm:
- Casein - cov ntsiab lus leucine ntau dua, dej soluble, tiam sis cov kua roj hauv lub plab hauv lub plab hauv kev zom zom. Qeeb zuj zus hauv cov amino acid concentration tab sis tseem nyob siab ntev ntev dua. Casein yog qhia kom kov cov nqaij protein synthesis thiab kev loj hlob.
- Whey - cov ntsiab lus leucine zoo tshaj plaws, dej dej, sib tov yooj yim thiab sai digested. Kev tshawb xyuas ntev qhia ceev digesting whey protein zoo rau lean huab hwm nquag hauv lub cev.
Qe proteins uas xam tau qhov zoo ntawm cov protein ntau nrog cov amino acid profile uas tau siv los ua tus qauv los sib piv cov kabmob noj zaubmov. Qe yog cov qoob loo zoo muaj protein ntau nyob hauv leucine. Lawv yooj yim digestible, ib qho khoom noj muaj protein ntau rau cov neeg ncaws pob, thiab pom tias yuav ua rau kom muaj protein ntau hauv cov leeg nqaij thiab hauv cov hlab ntsha. Qe protein ntau yog ib qho tseem ceeb thiab tseem xam tau cov zaub mov ua haujlwm rau cov neeg tsis muaj zog. Raws li kev tshawb fawb, cov zaub mov muaj kev noj qab haus huv muaj qhov profile nrog kev noj qab haus huv ntau tshaj li qhov tau muab los ntawm kev noj zaub mov.
Nqaij proteins yog cov paub zoo tias yuav muaj kev nplua nuj ntawm cov amino acids uas tseem ceeb (EAAs). Nqaij nyug muaj tag nrho ntawm EAA thiab pom tias nws muaj nqi roj ntsha siab. Nqaij proteins uas muaj cov ntsiab lus ntawm cov leucine thiab muaj ib qho 30 g ntawm nqaij nyug protein yog qhia tau kom cov nqaij protein synthesis (MPS) rau cov neeg hluas thiab cov laus laus. Nqaij proteins tseem muaj cov micronutrients zoo thiab cov zaub mov muaj xws li hlau, B12, thiab folic acid . Cov kev tshawb fawb ntev qhia tau tias cov nqaij proteins pab kom mob loj thiab txo roj tsawg. Nqaij proteins kuj yog ib qhov chaw ntawm lub cev uas muaj npe hu ua carnitine uas tau pab kom txo tau cov leeg nqaij ntawm lub cev qoj ib ce .
Protein blends yog feem ntau nyob rau hauv cov hmoov ntawv sib txuas whey thiab casein proteins. Qee cov tshuaj sib xyaw kuj muaj xws li cov xim amino acids (BCAAs), glutamine, thiab lwm yam tshuaj ntxiv. Kev tshawb fawb qhia tias siv cov khoom noj muaj peev xwm muab tau cov txiaj ntsim kev pab ntxiv rau cov neeg ncaws pob. Ib txoj kev kawm ua haujlwm uas ua haujlwm qhia tau tias cov neeg koom siv cov xoob thiab cov ntaub ntawv plaub ntug kom muaj kev loj hlob ntau dua hauv cov nqaij pob txha tshaj 10 lub lis piam. Cov kev tshawb fawb zoo li ntev tau 12 lub lis piam qhia kev ua tau zoo zog thiab lub cev muaj pes tsawg leeg. Protein blends kuj tau pom tias muaj qhov zoo thiab mob nyhav rau cov amino acid tshuav. Nws zoo nkaus li cov khoom xyaw protein yuav yog qhov txiaj ntsig ntxiv los txhawm rau kom muaj kev noj zaub mov kom txaus rau cov leeg kev loj hlob .
Cov hauv qab no yog cov ntsiab lus ntawm cov ntsiab lus pov thawj raws li cov ntsiab lus ntawm cov protein:
- Muaj ntau qhov chaw muaj protein ntau rau cov neeg ncaws pob, nrog rau txhua tus muaj kev cuam tshuam thiab kev nyiam.
- Cov khoom muaj protein ntau yog soj ntsuam raws li cov amino acid, tshwj xeeb tshaj yog cov concentration ntawm cov amino acids uas tseem ceeb (EAAs). Lwm cov kev pabcuam thiab cov tshuaj chemicals kuj pab txhawb kom muaj protein ntau.
- Cov kev tshawb xyuas ntev qhia tias leucine cov ntsiab lus thiab tus nqi ntawm kev zom plab yog qhov tseem ceeb rau kev sib tw kis las, kev loj hlob ntawm cov leeg thiab kev rov zoo.
- Protein blends tshwm sim los muab kev sib txuas ntawm cov khoom noj xws li leucine, EAAs, bioactive peptides, thiab antioxidants. Cov kev tshawb fawb ntxiv yuav tsum tau los txiav txim siab rau qhov zoo tshaj plaws rau qhov tsim nyog rau kev txhawb siab ntawm MPS ntawm so thiab tom qab kev cob qhia.
Lo Lus Ntawm
Kev noj haus cov khoom muaj protein ntau yog qhov tseem ceeb rau kev tsim cov nqaij thiab poob rog. Nws pom tias tsis yog txhua tus protein zoo tib yam, thiab ntau xim rau qhov tseem ceeb amino acids (EAAs) profile raug pom zoo los xyuas kom meej thiab ua tau zoo. Cov nqaij phais (amino acids) (BCAAs), tshwj xeeb tshaj yog cov ntsiab lus ntawm leucine siab nyob rau hauv peb cov khoom noj protein pom tau hais tias feem ntau yog cov thawj tswj kev mob loj hlob, lub zog, thiab kev rov zoo. Cov xov xwm zoo yog muaj ntau yam khoom noj muaj txiaj ntsim zoo rau kev ua kom haum rau lub neej los sis kev ua neej.
> Qhov chaw:
Jäger R, li al., Protein ntau thiab qoj ib ce, Txoj Haujlwm Kev Muag Khoom, Phau Ntawv Qhia ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj , 2017
> Pasiakos SM, thiab al., Leucine-enriched tseem ceeb amino acid supplementation thaum lub sij hawm sim nyav qis lub xeev yuav ua kom muaj zog qoj nqaij protein synthesis, American Journal of Clinical Nutrition , 2011
> Churchward-Venne TA, thiab lwm tus, Txoj cai tswj kev noj haus ntawm cov nqaij protein synthesis nrog kev ua haujlwm ua haujlwm: cov tswv yim los txhim kho kev noj qab haus huv , Phau Ntawv Teev Tseg thiab Khoom Noj , 2012