Kom qhuav, los yog, ua lwm yam lus, tsav tsheb tawm ntau tshaj qhov hnyav, yog xav kom muab cov nqaij ntshiv ntawm lub cev xav kom zoo thiab nyem. Kev noj haus cov kev ua si rau qhov phaus yuav pab tau qhov no, vim tias nws tau siv cov leeg nqaij kom pab tau nws txoj kev loj hlob thiab kev rov qab los ntawm cov tshuaj uas tsim nyog rau cov leeg thaum lub caij ziab khaub ncaws. Cia peb suav cov txheej txheem ntawm cov kev npaj ua ntej ntawm kev noj haus kom tsim nyog rau kev ziab thiab pab tsim cov nqaij ntshiv.
Cov khoom noj khoom haus thiab cov nqaij kom qhuav
- Li ntawd, hu ua BCAAs yog amino acids nrog branched sab chains, los yog cov amino acids uas tseem ceeb. Cov no yog cov nuj nqis, isoleucine thiab leucine. Cov amino acids no peb lub cev tsis tuaj yeem coj los ua nws tus kheej - li no lawv lub npe. Thaum lub cev tsis muaj zog, nws yog amino acids nrog sab chains uas yog siv los ntawm nws yog qhov chaw siv zog - nws tawm ntawm BCAA ncaj nraim rau cov leeg nqaij. Ntau dua noj ntawm BCAA tshwm sim thaum lub sijhawm yoo mov, los yog thaum lub caij kawm, tsis muaj kev cuam tshuam ntev tshaj li ob teev. Amino acids nrog sab chains yog nquag siv nyob rau hauv kev noj haus cov khoom noj rau cov poob phaus, vim lawv muaj peev xwm los tiv thaiv cov leeg nqaij ntawm kev puas tsuaj - li no pab kom tau cov nqaij ntshiv xav tau kev pab. Txais tos: rau thawj feem (5-10 grams) ua ntej thiab tom qab kev cob qhia.
- Glutamine yog lub caij tseem ceeb ntawm kev noj zaub mov kev noj haus rau kev poob phaus. Nws yog ib qho amino acid, feem ntau ntawm lub cev ua nws tus kheej. Cov theem ntawm glutamine thiab tus nqi ntawm cov synthesis ntawm cov nqaij protein yog ncaj qha ntsig txog txhua lwm tus: cov dawb glutamine nyob rau hauv cov ntshav, cov leeg mob hlwb hlob. Glutamine pab tsim lub cev ua qhov kev txhim kho kev hnyav, uas ua rau cov metabolism hauv cov nqaij muaj zog thiab txhawb kev rov qab thiab kev loj hlob ntawm cov leeg nqaij. Txawm li cas los xij, nyob rau hauv kev ua si kev noj haus glutamine tsis yog siv rau cov leeg ziab thiab muab kev pab rau lawv. No cov amino acid tiv thaiv cov leeg nqaij ntawm lwj, ua rau lub cev tiv thaiv kab mob, thiab tseem tswj lub cev lub cev qog thiab nce cov khw glycogen. Nkag mus kawm: 5-10 grams (1 feem) ua ntej thiab tom qab kawm thiab tom qab ntawd thiab 1 qho chaw ua ntej yuav mus pw.
- Carnitine yog ib qho amino acid uas nyob ze rau cov khoom noj rau cov vitamins ntawm pab pawg B. Nws yog tsim los ntawm lub cev xwb (hauv kev sib piv rau cov vitamins) thiab yog vim li no hu ua cov tshuaj vitamin zoo li. Carnitine splendidly splits cov rog uas tom qab lub zog muaj zog, yog li nyob rau hauv kev noj haus cov kev ua si, nws yog feem siv los hlawv tsis muaj roj thiab qhuav cov nqaij thaum lub cev poob. Tsis tas li ntawd, carnitine ua rau kom muaj lub cev muaj zog, thiab kuj nce cov nqaij mob thiab lub zog. Npaj, sib npaug hauv qhov muaj nqis rau cov carnitine, hauv kev ua si kev noj haus yog qhov tsawg heev. Rau qhov kev poob phaus, nws yog qhov tseem ceeb - raws li kev pom zoo los ntawm cov neeg ncaws pob siv nws. Carnitine muaj nyob rau hauv daim ntawv kua thiab nyob rau hauv daim ntawv ntawm cov tshuaj ntsiav. Cov kua carnitine, vim yog siab digestibility, zoo dua. Txais tos: 1 qho chaw ib nrab ib teev ua ntej qhov kev ua haujlwm.
- Thermogenics yog ib pawg ntawm cov tshuaj siv hauv kev ua si khoom noj khoom haus li roj burners. Qhov intake ntawm thermogenics yog peev xwm ntawm raising lub cev kub ntawm 0.5 mus rau 2 degrees. Lawv yeej ua kom yooj yim rau cov metabolism thiab kom txo cov roj ntsha uas muaj rog, uas tsis cuam tshuam rau cov nqaij pob txha. Daim Ntawv Thov: nrog dej, 1 khob tshuaj ib hnub ob zaug - ua ntej noj mov thiab ua ntej kev cob qhia.
- Protein cais tawm (raug rho tawm cov protein ntau) yog lwm qhov kis ntxiv rau cov neeg uas xav kom poob phaus thiab muab lawv cov nqaij ntshaw xav tau. Kwv yees li 95% ntawm cov protein no yog whey protein. Whey protein yuav luag sai sai los ntawm lub cev thiab zoo tiv thaiv leeg nqaij ntawm lwj. Txais tos: thaum sawv ntxov, thaum nruab hnub, tom qab kev qhia thiab ua ntej yuav mus pw - rau 1 feem.