Yuav ua li cas noj cov protein ntau whey?

Koj puas tau xav txog kev noj cov tshuaj protein. Tsis yog. Tab sis nrog cov protein ntau yog txhua yam txawv. Nws, hauv kev sib piv rau cov protein uas peb tau siv los pom ntawm cov paib, yog ua ntej thiab tom qab kev cob qhia, thiab mus nrhiav neeg coob, thiab txo nws. Nws yog ib qho kev txhawb ntxiv, uas yog nto moo rau kev noj nyob hauv 30 feeb xwb (nqaij tsis khwv xws li cov ntsuas no).

Yog li, cia saib seb yuav noj cov protein ntau li cas , nyob ntawm seb lub hom phiaj koj teev rau koj tus kheej.

Tom qab kawm tiav

Pib nrog, yuav ua li cas kom noj cov protein ntau tom qab lub zog ua haujlwm, yog tias koj lub hom phiaj - kom kis tau tus mob nqaij. Tom qab qhov kev cob qhia lub zog hauv thawj 90 feeb tom qab lawv tas, koj yuav tsum kaw qhov ncauj ntawm cov roj ntsha-carbohydrate qhov rai. Nrog rau ob, peb tuaj yeem daws tau yooj yim nrog haus ib khob kua txiv (qhov txiaj ntsig ntawm carbohydrates yog assimilated instantly), tab sis nyob rau hauv ib nrab ib teev koj yuav tsum haus cov protein ntau co.

Qhov tseeb yog tias cov leeg nqaij tom qab qhov kev cob qhia lub zog yuav tsum pib kho txoj kev kho cov nqaij ntshiv ruptured thiab kev loj hlob ntawm cov leeg nqaij. Qhov no yuav ua tau tsuas yog nrog cov khoom muaj protein ntau ntawm sab nraud. Txwv tsis pub, koj yuav cia li tsim kom muaj cov kab mob lactic acid, uas yuav ua rau cov leeg nqaij o, tab sis tsis zoo nkauj, tab sis mob.

Ua ntej kev cob qhia

Tom ntej no yog ntau npaum li cas whey protein kom noj ua ntej kev cob qhia. Xws li ib qho khoom ntxiv ua ntej quab yuam kev cob qhia yuav pab kom tsis txhob muaj kev puas tsuaj ntawm cov leeg nqaij. Cov leeg nyob rau hauv cov chav kawm qoj ib ce yuav xav tau qhov tseem ceeb amino acids (BCAA), thiab yog tias lawv tsis yog, cov nqaij ntshiv yuav pib, thiaj li yuav muab tau los ntawm lub cev cov protein.

Feem ntau ua ntej kev cob qhia yuav tsum tsis pub ntau tshaj 25 g ntawm cov protein (tsis muaj assimilated lawm).

Kev poob phaus

Thiab tseem peb yuav tsis hnov ​​qab txog tias nws tseem ceeb npaum li cas los noj cov kua qaub protein ua rau poob phaus. Poob qhov ceeb thawj rau ntawm kev noj haus, uas txhais tau tias, txo cov caloric intake. Lub cev tsis muaj protein, thiab kev zoo nkauj tsis ntxiv nws. Kev sib faib ntawm whey protein yuav tsum suav rau ib nrab ntawm cov protein txhua hnub (yog tias koj poob phaus thiab qoj ib ce).

Xam cov tshuaj tsim nyog yog yooj yim - 1,5-2 g ib kilogram ntawm lub cev hnyav.