Ukuthuthukiswa komzimba we-muscle umzimba kufanele wamukele amaprotheni futhi, okokuqala, okubaluleke kunawo wonke amino acid amathathu abalulekile: i-leucine, i-isoleucine ne-valine. Abakhiqizi, abahlanganisa nabo, badala ukudla okunezelayo BCAA. Thengisa ngezinguqulo ezahlukene: amakhisolisi, i-powder, amaphilisi kanye nefomu eliketshezi. Okukhethwa kokuqala yiyona okuthiwa "intsha", evumela ukuthi uthole imiphumela emihle okwesikhashana. Kubalulekile ukwazi ukuphuza kahle i- BCAA kuma-capsules ukuze uthole umphumela oyifunayo futhi ungalimazi impilo yakho. Inzuzo enkulu yale fomu yukuthi akudingekile ukubala umthamo, njengokuthatha i-powder.
Ungathatha kanjani amakhemikhali e-BCAA?
Iphethini ye-supplementation ihlukile uma umuntu eqeqesha noma ephumula, ngoba umzimba uhlangabezana nesidingo esihlukile samamino acid.
- Ezinsukwini zokuqeqesha . Ngesikhathi sezemidlalo, umzimba uvuselela izinqubo ze-catabolic, okuwukuthi, ukubhujiswa komzimba we-muscle. Yingakho kubalulekile ukufaka inani lamamino acids ukuze uhlangabezane nezidingo ezikhona. Izinto ezakha izithako ze-BCAA ziyashesha ngokushesha futhi zingavumeli ukuqhutshwa kwezinqubo zokubhujiswa. Ngaphezu kwalokho, zifaka isandla ekwakheni imisipha yomzimba. Ochwepheshe batusa ukuthatha ama-amino acids ngaphambi nangemva kokuqeqeshwa. Uma isifundo sithatha isikhathi esingaphezu kwehora, isabelo esincane kufanele sithathwe phakathi naso.
- Ezinsukwini zokuphumula . Manje kubalulekile ukuthola indlela yokusebenzisa i-BCAA kuma-capsules, phakathi kweseshini. Ezinsukwini zokuphumula kukhona ukunyuka kwesisindo semisipha, futhi ekuseni izinqubo ze-catabolic ziyasebenza. Yingakho kunconywa ukuthi uqale usuku lwakho nge-0.5-1 yokusiza okungeziwe.
Umthamo we-BCAA kuma-capsules
Inani le-amino acid elidingekayo lixhomeke ekutheni ukuqeqeshwa. Uma umuntu engabandakanyekile emidlalweni yezemidlalo, umthamo u-5-10 g ngaphambi nangemva kweseshini. Ezinsukwini zokuphumula inani lingabonakali. Uma umuntu esebenza ngokuzikhandla, inani le-BCAA ngesikhathi lingaba ngu-14 g.
Inani lamaphilisi lixhomeke emanini aminodi equkethwe kuwo. Ukubala, ungasebenzisa ifomula elula ukuthi u-1 kg wesisindo somzimba kufanele ubhale u-0.37 g we-amino acid. Ukwandisa isisindo ngaleli xabiso, umphumela kufanele uhlukaniswe kumthamo okhonjisiwe kuphakheji, okuzokuvumela ukuba uthole inombolo edingekayo yamaphilisi.