Dab tsi yog Qhov Zoo Tshaj Plaws Lub Tsev Cov Khoom Siv?

Cov tshuaj ntxiv tuaj yeem siv los tsim cov leeg nqaij thaum ntxiv dag zog thiab khoom noj khoom haus. Qhov zoo tshaj plaws kev tsim cov leeg nqaij muaj xws li cov protein thiab creatine.

qhov zoo tshaj plaws cov nqaij pob txha ntxiv

Creatine

• CreatineNws yog ib qho molecule ib txwm ua nyob rau hauv lub cev. Nws muab lub zog rau cov leeg thiab lwm yam ntaub so ntswg.
• Nws yog qhia ntawm qhov zoo tshaj plaws cov leeg tsim pab. Noj nws raws li kev noj haus ntxiv tuaj yeem ua rau cov leeg nqaij creatine nce mus txog 40% siab dua nws cov qib qub.
• Qhov no cuam tshuam rau cov leeg nqaij thiab kev tawm dag zog thiab ua kom cov leeg nce ntxiv.
• Creatine kuj nce cov dej hauv cov leeg nqaij. Qhov no ua rau cov leeg nqaij o me ntsis thiab tsim cov cim qhia rau cov leeg nqaij.
• Cov tshuaj no nce qib ntawm cov tshuaj hormones koom nrog hauv cov leeg nqaij, xws li IGF-1.
• Qee cov kev tshawb fawb pom tau tias creatine tuaj yeem txo qis cov proteins hauv cov leeg.
• Zuag qhia tag nrho, ntau tus kws tshawb fawb tau kawm txog creatine supplementation thiab kev tawm dag zog thiab xaus lus tias nws tuaj yeem pab txhawb cov leeg nqaij.

protein

• Protein sawv tawm raws li qhov zoo tshaj plaws cov leeg tsim ntxiv. 
• Tau txais cov protein txaus yog qhov tseem ceeb rau kev tsim cov leeg nqaij. Tshwj xeeb, kom nce cov leeg, koj yuav tsum noj cov protein ntau dua li lub cev tawg.
• Thaum nws muaj peev xwm tau txais tag nrho cov protein uas koj xav tau los ntawm cov khoom noj muaj protein ntau, koj yuav tsis ua tiav qhov no.
• Yog tias koj xav tias koj tsis noj cov protein txaus, nws yuav yog ib lub tswv yim zoo los noj cov protein ntxiv.
• Muaj ntau ntau yam khoom noj muaj protein ntau. Tab sis qee qhov nrov tshaj plaws yog whey, casein, thiab soy protein. Lwm cov protein ntxiv yog cov uas cais tawm ntawm qe, nqaij nyuj, nqaij qaib, lossis lwm qhov chaw.
• Kev tshawb fawb qhia tau hais tias tau txais cov protein ntxiv los ntawm cov khoom noj muaj protein ntau ua rau cov leeg nce ntxiv hauv cov neeg uas tawm dag zog piv rau kev noj cov carbohydrates ntxiv.
• Cov neeg nquag ua kom cov leeg yuav tsum tau 1,2-2,0 grams protein ib phaus. 

Beta-alanine 

• Beta-alanineNws yog ib qho amino acid uas yuav txo qhov qaug zog thiab ua kom muaj zog ua haujlwm. Nws pab txhawb cov leeg nqaij.
• Thaum ua ke nrog beta-alanine kev tawm dag zog, nws txhawb nqa cov leeg nqaij.

branched saw amino acids

• Branched-chain amino acids (BCAA)Nws muaj peb cais amino acids: leucine, isoleucine, thiab valine.
• Nws muaj nyob rau hauv ntau qhov chaw muaj protein ntau, tshwj xeeb tshaj yog tsiaj los ntawm cov proteins xws li nqaij, nqaij qaib, qe, mis nyuj, thiab ntses.
• BCAAs yog qhov tseem ceeb rau kev tsim cov leeg nqaij. Nws tsim txog li 14% ntawm cov amino acids hauv cov leeg.
• Yuav luag txhua tus neeg noj BCAAs los ntawm zaub mov txhua hnub. BCAAs kuj tseem tuaj yeem noj ua tshuaj ntxiv.
• Ib txoj kev tshawb fawb me me tau pom tias BCAA tuaj yeem ua rau cov leeg nce lossis txo cov leeg nqaij.
• BCAA supplementation tej zaum yuav muaj txiaj ntsig yog tias koj tsis noj cov protein ntau txaus los ntawm cov zaub mov.

Beta-hydroxy beta-methylbutyrate (HMB)

• Beta-hydroxy beta-methylbutyrate (HMB) yog ib qho molecule tsim thaum lub cev ua cov amino acid leucine.
• HMB yog lub luag haujlwm rau qee qhov txiaj ntsig ntawm cov protein thiab leucine hauv kev noj haus. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog rau kev tawg ntawm cov leeg nqaij protein.
• Thaum HMB yog ib txwm tsim los ntawm lub cev, noj nws ua ib qho ntxiv muab qib siab dua thiab muaj txiaj ntsig zoo rau cov leeg.

Cov ntaub ntawv: 1