Cov kev ua si kev noj haus rau bodybuilding

Peb xav kom hloov lawv tus kheej kom zoo, hloov cov tsos ntawm koj lub cev thiab mus rau lub gym, qhov uas nws rov pib lub tawm tsam rau mob loj.

Thiab txawm nce kev kawm, qhov tshwm sim tsis tau los. Yuav ua li cas nyob rau hauv xws li ib tug teeb meem no. Mus rau reconsider lawv tus yam ntxwv rau koj qhov hnyav nce, thiab nug koj tus kheej cov nqe lus nug, thiab yog hais tias lub hwj chim loj hlob txaus?

Nyob rau hauv tas li ntawd mus kawm nyob rau hauv lub nrog, muaj lwm lub sij hawm zoo nyob rau hauv bodybuilding - cov kev ua si kev noj haus thiab rov qab. Tom qab tag nrho, thaum peb so, uas yog thaum twg peb loj hlob. Tab sis txoj kev loj hlob tsis tshwm sim los ntawm nws tus kheej, nws yuav tsum tau muab lub cev lub tsev ntaub ntawv. Ntawm cov hoob kawm, qhov kev siv cov ntaub ntawv yog tsis bricks thiab mortar, thiab protein cov khoom. Feem ntau ntawm lawv yog ua los ntawm tib neeg cov leeg.

Ntawm cov hoob kawm, koj muaj peev xwm ua rau koj noj cov zaub mov yog li ntawd tag nrho cov tsim nyog cov ntaub ntawv tau txais nrog rau cov ib txwm khoom noj los ntawm lub khw. Tab sis nws yog ib yam nyuaj heev ua thiab noj 6 zaug ib hnub twg pa khoom tsuas phim. Ntau npaum li cas yooj yim mus nqa ib shaker nrog ib tug protein co tshaj ib lub lauj kaub nrog nqaij thiab porridge.

Nyob rau hauv tas li ntawd mus txog zaubmov, uas, ntawm chav kawm, yuav tsum tau lub hauv paus ntawm lub hwj chim, muaj yog tseem yog ib tug kev ua si kev noj haus rau bodybuilding.

Protein, los yog ib tug protein concentrate uas nws yog, tau ntev ua zaub mov ua si kev lag luam nyob rau hauv ib tug heev muaj ntau yam.

Xav txog lub ntsiab hom kheev siv protein cov khoom.

1. Whey Protein. Qhov no protein yog biologically zoo tshaj plaws ntawm kev ua si kev noj haus. Hais tias yog, nws muaj cov feem ntau ua tiav set ntawm cov amino acids. Nws yog tus ceev tshaj plaws mus zom thiab coj ib tug zoo tshwm sim, tab sis txog thaum kawg, tus nqi nws raws li.

2. casein. Nws muaj ib tug me ntsis qis bioavailability. Nws counterpart nyob rau hauv lub li ib txwm noj cov zaub mov yog cheese. Casein feature - nws qeeb assimilation, uas yog ib qho tseem ceeb nyob rau hauv lub sijhawm ntawm loj yuam so ntawm cov zaub mov. Qhov yooj yim piv txwv ntawm xws li ib tug hmo pw tsaug zog. Thaum peb pw tsaug zog, thiab nws yog 7-8 teev, uas yog, muaj peev xwm tsis yog, namely thaum lub sij hawm pw tsaug zog tshwm sim mob loj. Yog li ntawd, yog tias whey protein yog feem ntau siv tom qab ib tug workout, lub casein - nyob rau hauv rau yav tsaus ntuj, ua ntej yuav mus pw los mus muab ib qhov chaw ntawm cov amino acids rau lub cev rau yav hmo ntuj-txoj kev loj hlob thiab txo cov leeg catabolism.

3. Lub kua protein. Cov bodybuilders nws yog suav tias yog yuav rau ob-class protein. Tab sis tseem feem ntau siv. Tom qab feature ntawm no protein yog nws tsis muaj nqi.

Nyob rau hauv tas li ntawd cov roj ntsha nyob rau hauv cov kev ua si kev noj haus rau bodybuilding siv Creatine. Yog hais tias lub protein - ib tug protein uas yog lub ntsiab gainer nyob rau hauv carbohydrates. Tab sis carbohydrates yog siv nyob rau hauv lub cev rau lub zog lub hom phiaj. Xws li protein - ib lub tsev cov ntaub ntawv uas gainer - roj.

Rau heev tshaj bodybuilders yuav siv txawv amino acids: arginine, creatine, Glutamine, amino acids thiab lwm yam BCCA.

Ntawm no, feem ntau siv creatine, uas yog tus pheej yig thiab siv tau nyob rau hauv lub tsev nqaij loj thiab muaj zog.

Glutamine yog zoo heev nyob rau hauv ua lub zog muaj peev xwm ntawm tus kab mob.

Peb yuav tsum BCAAs. Nws branched saw amino acids - leucine, isoleucine, valine. BCAAs yog siv los mus ua kom lom nqi ntawm khoom noj khoom haus noj. Tom qab tag nrho, thaum cov tsis muaj tej yam amino acids nyob rau hauv kev noj haus, txoj kev loj hlob nres.