Bayani da Wakilin Protein Whey Daga Tsarin Powder don Takardun Gaba

Menene Whey Protein Isolate kuma Ta yaya yake tallafawa farfadowar tsoka?

Whey protein yana fitowa daga madara kuma shine mafi kyawun tsari bayan sarrafawa yana cire yawancin kitse da lactose. Abin da ya rage shine kusan kashi 90% na furotin ko mafi girma, wanda ke bayanin dalilin da yasa mutane da yawa ke juyawa zuwa wannan abu don dawo da tsoka, musamman idan ba za su iya jure lactose da kyau ba. Bari mu kwatanta wannan tare da sauran zabin da akwai kamar mayar da hankali da kuma hydrolysate tun da su duka aiki daban-daban. Auki whey concentrate misali yawanci yana zaune a cikin kusan 70-80% furotin amma har yanzu yana dauke da wasu kitse da abun ciki na lactose. Ba shi da kyau ga mutanen da ke fama da lactose, ko da yake masu motsa jiki sukan ga yana aiki sosai don bukatunsu. Sannan mun samu hydrolysate, wanda aka riga aka rushe don haka jikinmu ya sha shi da sauri. Kyakkyawan zaɓi ga duk wanda ke da matsala na narkewa ko buƙatar furotin mai saurin aiki bayan motsa jiki. Sanin abin da ya bambanta waɗannan kayayyakin yana da mahimmanci lokacin zabar wanda ya dace bisa ga abin da wani ya ci a kai a kai da kuma irin sakamakon da suke so daga aikin motsa jiki.

Bambanci na Musamman Tsakanin Whey Isolate, Concentrate, da Hydrolysate

Abin da ke sa whey protein ware na musamman shine tsarin tacewa mai yawa wanda ke ba shi kusan kashi 90% na furotin, mai ƙarancin mai, da ƙananan kwayoyin lactose fiye da whey protein mai mahimmanci. Yawanci, furotin mai ƙarancin ƙwayoyin cuta yana da kashi 70 zuwa 80 cikin ɗari kuma ba a sarrafa shi sosai, amma mutane da yawa suna ganin yana aiki sosai bayan motsa jiki lokacin da suke buƙatar sake gina tsoka. Sannan akwai hydrolysate, wanda ake rushewa kafin ma mu cinye shi don jikinmu ya iya shanye shi da sauri. Wannan yana da kyau ga mutanen da ke da matsala wajen narkar da wasu nau'ikan whey. Idan muka yi la'akari da waɗannan zaɓuɓɓukan, za mu san irin abincin da ya fi dacewa da mutum, ya dangana ga abincin da yake ci kullum, da kuma yadda yake motsa jiki da kuma yadda yake jin ƙanshin abinci mai gina jiki.

Matsayin BCAA a Gyaran Muscle da Ci gaba

Amino Acids da aka sani da BCAA suna da matukar muhimmanci wajen fara hada sinadarin sinadarin tsoka, musamman saboda leucine yana da tasiri sosai akan wannan tsari. Whey protein isolate yana dauke da wadannan BCAA da yawa kuma a zahiri yana taimakawa rage wannan ciwon tsoka mai ban haushi bayan motsa jiki yayin da yake saurin yadda muke murmurewa. Nazarin ya nuna cewa shan BCAA na iya taimakawa rage lalacewar tsoka da jin gajiya, wanda shine dalilin da yasa suke zama wani ɓangare na abin da mutane da yawa ke ci bayan sun shiga dakin motsa jiki. Ƙara furotin mai ƙwanƙwasawa a cikin abincin yau da kullum ba kawai yana gyara tsoka da ta lalace ba; yana kuma sa mutum ya yi girma. Ga duk wanda yake son dawowa cikin tsari da sauri da kuma yin aiki mafi kyau a lokacin horo, wannan abu yana da mahimmanci.

Babban Amfanin Whey Protein Isolate don Maidowa Bayan Motsa jiki

Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfi

Sa'ad da ake motsa jiki, sai su bukaci wani abu da ake kira muscle protein synthesis (MPS) don ya taimaka musu su warke kuma su sake yin ƙarfi. Nazarin ya nuna cewa whey protein isolate zai iya bunkasa wannan tsari da kashi 30 zuwa 50 cikin dari, wanda ya sa ya zama mai matukar amfani ga duk wanda yake son samun sauki bayan motsa jiki. Menene ya sa whey yake da kyau haka? Da sauri yake narkewa kuma yana shiga cikin jiki, wanda ke nufin cewa waɗannan mahimman abubuwan ginin tsoka suna isa inda ake buƙatar su bayan motsa jiki. 'Yan wasa da yawa sun gano cewa ƙara furotin mai ƙwanƙwasawa a cikin abincin da suke ci yana taimaka musu su warke da sauri kuma yana taimaka musu su samu ƙoshin tsoka. Yawancin jagororin abinci mai gina jiki sun yarda da waɗannan fa'idodin, kodayake sakamakon na iya bambanta dangane da dalilai na mutum kamar ingancin abinci da ƙarfin horo.

Rage Lalacewar tsoka da Motsa jiki ke jawowa

Whey protein yana taimakawa wajen rage alamun lalacewar tsoka da ke fitowa bayan motsa jiki mai wuya. Sa'ad da waɗannan alamun suka ragu, 'yan wasa sukan dawo da sauri daga zaman su. Masu horarwa da yawa suna shan ruwan man shanu bayan sun shiga dakin motsa jiki don su magance wannan ciwon da kowa yake fama da shi a wasu lokatai. Bincike ya ci gaba da nuna alaƙa tsakanin shan furotin whey da ƙananan matakan creatine kinase bayan aiki mai wuya. Creatine kinase yana aiki ne a matsayin wata alama ta alama lokacin da tsoka ta yi rauni yayin motsa jiki. Saboda haka, wannan ya nuna dalilin da ya sa furotin na whey ya ci gaba da zama sananne a tsakanin 'yan wasa masu tsanani da suke son su ci gaba da jikin su cikin tsari ba tare da rashin amfani ba tsakanin horo.

An Ƙara Maido da Glycogen Don Saurin Warkewa

Hada whey protein tare da carbs bayan motsa jiki yana taimakawa tsokoki su sake cika glycogen, wanda ke da muhimmanci sosai don sake dawowa bayan zaman wahala. Wannan hadin yana kara karfin insulin, don haka tsokoki suna sake gina glycogen da sauri fiye da yadda zasu yi. Bincike ya nuna cewa mutanen da suke cin furotin bayan motsa jiki sukan daɗe a tsawon lokaci domin glycogen ɗin su ya ci gaba da kasancewa. Duk wanda ke tunanin yin amfani da furotin na whey ya kamata ya duba yadda yake shafar gyaran glycogen. Tsayawa da waɗannan matakan glycogen a kan karko yana nufin mafi kyawun aiki a lokacin motsa jiki da kuma saurin farfadowa tsakanin su, wani abu da kowane ɗan wasa mai tsanani ya sani yana da muhimmanci don dawowa kan hanya bayan horo mai tsanani.

Bayanan Abinci na Whey Protein Isolate Foda

Amino acid abun da ke ciki don mafi kyawun farfadowa

Whey protein isolate ya fita waje domin yana dauke da abubuwa masu muhimmanci da ake kira amino acid, musamman leucine wanda jikinmu yake bukata amma ba zai iya samarwa da kansa ba. Leucine yana fara aikin da ake fara gina tsoka bayan motsa jiki, shi ya sa mutane da yawa ke juya zuwa whey isolate bayan sun shiga dakin motsa jiki. Yadda waɗannan amino acid suke daidaitawa yana sa a samu sauƙi da sauri kuma yana hana tsoka yin kasawa sosai sa'ad da ake motsa jiki sosai. Duk wanda yake son ya kara karfi ko girma ya kamata ya kula da abin da yake cikin furotin foda. Kallon amino acid rabo ba kawai wasu m kimiyya stuff shi gaske sa wani bambanci a lokacin da kokarin gina tsoka taro a kan lokaci.

Amfanin Ƙarancin Lactose ga Ciki Mai Ƙarfi

Whey protein isolate ya fita waje domin yana dauke da lactose kadan, yawanci kasa da 1%, wanda ya sa yake aiki sosai ga mutanen da ke fama da rashin haƙuri da lactose. Gaskiyar cewa yana da ƙananan lactose yana nufin mutane har yanzu suna iya samun karin furotin ba tare da magance matsalolin ciki ba, wani abu da gaske yana da mahimmanci ga duk wanda ya yi mummunan aiki ga kayan kiwo. Masu wasan motsa jiki suna son irin wannan whey domin yana da kyau a ciki kuma ana sha da sauri bayan horo. Hakan yana taimaka wa tsokoki su warke da sauri ba tare da ciwon zuciya da kuma rashin jin daɗi da wasu lokatai suke samu daga wasu sunadaran gina jiki ba.

Bioavailability Idan aka kwatanta da sauran tushen furotin

Idan ya zo ga samun furotin cikin jiki da sauri, furotin na whey yana fice domin jiki yana sha shi sosai. Yawancin mutane za su yarda cewa wannan furotin yana kan gaba ko kuma yana kusa da kan gaba idan aka gwada hanyoyin da ake samun furotin a kasuwa a yau. Tun da jikinmu zai iya amfani da yawancin abin da muke ci, wannan yana kawo sakamako mafi kyau sa'ad da muke ƙoƙarin murmurewa daga motsa jiki mai wuya. Shi ya sa 'yan wasa da yawa da kuma masu son motsa jiki suke amfani da maganin whey bayan sun yi aiki sosai a dakin motsa jiki. Abubuwan suna isar da waɗannan mahimman abubuwan ginin daidai inda ake buƙata, wanda ke taimakawa ci gaba da matakan aiki yayin da kuma taimakawa ga jin daɗin rayuwa a cikin lokaci.

Yadda Za a Yi Amfani da Whey Protein Isolate da Kyau

Lokaci Mafi Kyawu don Amfani da Bayan Motsa Jiki

Lokaci yana da mahimmanci idan wani yana so ya sami mafi yawan furotin na whey don dalilai na farfadowa. Yawancin masana sun ba da shawarar samun wasu a cikin kimanin minti 30 bayan kammala motsa jiki tun da akwai wannan abu da ake kira taga anabolic a wannan lokacin. A wannan lokacin, jikin mutum yana samun sauƙi wajen sha furotin, kuma hakan yana sa tsokoki su warke da sauri kuma su gina sababbin ƙwayoyin jiki. Bincike ya goyi bayan wannan ra'ayi sosai a kai a kai yana nuna mutane da suke cin abinci nan da nan bayan motsa jiki suna dawowa da sauri fiye da waɗanda suke jira. Musamman ga 'yan wasa, sanin lokacin da za su ci ya zama kamar wani sashe na horo a cikin tsarin dawo da su. Samun wannan lokacin daidai zai iya nufin rashin jin zafi daga baya kuma gaba ɗaya jin daɗi a cikin lokutan horo.

Haɗa tare da Carbohydrates don Ƙarfafa Absorption

Hada whey protein tare da wasu carbs bayan motsa jiki yana taimaka wa jiki ya sha abinci mai gina jiki da kyau. Idan waɗannan biyun suka haɗu, suna ƙara yawan insulin, yana sauƙaƙa amino acid don shiga cikin tsokoki inda ake buƙatar su don gyara lalacewa da kuma gina sabon kyallen takarda. Hanya mai kyau ce ta yin haka? Kawai ka yi shake na furotin da ayaba ko kuma wasu oats da aka zuba a ciki. Wannan hadin yana aiki da ban mamaki wajen gyara wuraren ciwo yayin da yake dawo da glycogen cikin tsoka, wani abu da jikinmu yake bukata don ci gaba da aiki a gaba. Carbs a cikin wannan abincin bayan motsa jiki ba kawai game da dandano ba ne. A zahiri suna taimaka wajen gina tsokoki masu girma da sauri kuma suna saurin saurin dawowa daga tsauraran zaman motsa jiki.

Shawarwarin shan abinci na yau da kullum bisa matakin aiki

Samun isashen furotin da ya dace ya bambanta daga mutum zuwa mutum sa'ad da ake gina tsoka bayan motsa jiki. Yawancin mutane da suke motsa jiki a kai a kai suna bukatar a wani wuri tsakanin 1.2 da 2 grams na furotin ga kowane kilo da suke auna kowace rana, kuma da yawa suna juya zuwa whey protein ware a matsayin su je zuwa zaɓi. Idan mutum ya yi motsa jiki sosai, jikinsa yana bukatar ƙarin furotin don ya gyara ƙwayoyin da suka lalace kuma ya gina sabbin ƙwayoyin tsoka. A gefe guda kuma, mutanen da ba sa motsa jiki sosai a rana suna bukatar ƙarancin furotin a cikin abincin su. Daidaita yawan furotin da muke ci bisa ga halayen motsa jiki na zahiri yana tabbatar da cewa jikinmu yana samun abin da yake buƙata don haɓaka tsoka da sauri lokacin dawowa, wanda ke nufin samun mafi yawan waɗannan ƙarin whey da muke ɗauka.