Yikuphi okungcono - i-BCAA noma iphrotheni?

Emithonjeni ehlukene kunolwazi oluningi oluphikisanayo mayelana nokudla kwe-BCAA namaprotheni, futhi kunzima kumuntu ukuthi aqale ukusebenzisa imidlalweni yokudla ukuze akhethe ukuthi yini ezoba ngcono, i- BCAA noma iphrotheni kuye.

Umehluko phakathi kwe-BCAA namaphrotheni

Amaprotheni, empeleni, amaprotheni, okuyinto yokwakha eyinhloko yemisipha. Ukungena emzimbeni, kufakwa esibindi, lapho uhlukaniswa khona ngama-amino acids. Lawa ma-amino acids athathwa ngegazi kuwo wonke imisipha, lapho inqubo yokuvuselela nokuqiniswa kwawo kwenzeka khona.

I-BCAA iyinkimbinkimbi yama-amino acids amathathu umzimba ongakwazi ukukhiqiza. Ziningi ukudla, inkukhu kanye ne-turkey. Lawa ma-amino acids uma engene emzimbeni ngokushesha athatha igazi futhi angene emisipha, okwandisa kakhulu izinga lokutakula kwama-muscle fibers.

Ukusetshenziswa kwe-BCAA namaphrotheni

Ukukhetha phakathi kwe-BCAA namaphrotheni, kufanele ugxile emigomweni ozibekela yona. Uma unquma ukunciphisa isisindo noma uhlale ekudleni - kungcono ukhethe amaprotheni, ikakhulukazi i-casein. Njengoba iphrotheni iguzwa isikhathi eside kune-BCAA, umzimba uzochitha amandla amaningi kuwo. Futhi, amaprotheni akhula isikhathi sokugaya ama-carbohydrates, okubambezela ukuqala kokulamba, futhi lokhu kuyasiza kakhulu ngesikhathi sokudla. Ukudla amaprotheni kungcono ekuseni futhi ebusuku ngo 30-40 g ngesikhathi.

Uma unquma ukuqinisa imisipha yakho noma isisindo, kufanele usebenzise i-BCAA esikhundleni seprotheyini. Ngenxa yesisindo sokugaya, umzimba wakho uzothola ngesikhathi esifushane kubalulekile ekuvuseleleni nasekuqiniseni ama- amino acids emisipha. Thatha u-10 g ngaphambi kokulandela nokuqeqeshwa, futhi lokhu kuzosiza umzimba wakho ukuba ubhekane nomthwalo futhi ululame ngokushesha ngangokunokwenzeka.

Ukuhlanganiswa kwe-BCAA kanye namaphrotheni

Kulabo abathinteka kakhulu ezemidlalo, ngaphansi kokucindezeleka okuqhubekayo noma abafuna ukuma, kungcono ukuhlanganisa i-BCAA namaprotheni. Inhlanganisela yalezi zithasiselo ezimbili izonikeza umzimba amandla nezici ezidingekayo ukuze kutholakale imisipha. Njengoba iphrotheni igujwa isikhathi eside kakhulu i-BCAA, kungcono ukuyisebenzisa ekuseni nakusihlwa, kuyovumela umzimba ukuba ukondle ngokulinganayo usuku lonke, futhi i-BCAA isebenzise ngaphambi nangemva kokuqeqeshwa, ukuze umzimba ukwazi ukubhekana nokunyuka kwemithwalo esindayo.