Yaya da Powder na Whey Protein Isolate zai taimaka wajen ku ya fi tattara

Yaya da Whey Protein Isolate Powder zai taimaka wajen tattaran karamin

Rapid Amino Acid Delivery kuma matsayinsa a cikin Muscle Protein Synthesis

Whey protein isolate yana fitar da amino acids akan karamun cikin ruwa yayin da ke ciki sosai don haka babba dawa da ke ciki. Malaman tarina na gani cewa akan 90 minti bayan mai amfani da shi, whey zai iya ƙara rashin karamun ta hanyoyi na ƙima da yawa zuwa 30% sosai labarin da ke ciki ko protein na nuni. Haka na ba karamun madaidaici da kuma rashin, amma yayin da shi ne bayan tacewa inda ya kamata suka saman abubuwan da suke buƙata su. Don haka wani lalacebi suna so su amfani da whey supplements a cikin al'adun da suke amfani da su bayan tacewa.

Matakan BCAA, Amma Leucine, don Gudun Karamun

Whey isolate ya ƙarfi da ƙaƙƙiya ta ƙarfi na amino acid, na kuma leucine, wanda ya fito ne ya dace waɗaƙƙiya. A yau da kullun mafi yawa na ƙarfi suna da kira 3 gram din wani abu, kuma lokacin da ya zai duniya, ya fara something na gode mTOR pathway. Sani a matsayin wannan ne tsari na natures say "build more protein." Masalatin suka fasso cewa mutane da suka yi wani abu da whey suka sami kira 12% karin waɗaƙƙiya na muscula masa 12 shewa bayan soy based options. Wannan ya sa su manyi cewa suke aminta da ita.

Sabbin ilmin da ke nufin Karin waɗaƙƙiya ne daga cikin Whey Isolate Supplementation

Takaitaccen 2022 meta-analysis na shi gaba daya na takaitaccen kliniken suka fasso cewa gyare-gyare da suka amfani da whey protein isolate suka sami:

Waɗannan alaƙa suna da alhakin tushen zahiri na binciken amino acid a cikin rigya don 3-4 sa'at zuwa yayin da aka shan shi, ta hanyar taimakawa gaba daya na tsangayar karkatar kwayoyin kashi.

Whey Protein Isolate vs. Other Protein Types: Efficacy in Muscle Development

Whey isolate ya fi gyara kuma kwayoyin daban da kwayoyin uwar ganye akan yiwuwar shi 90%+ na kwayo da kwarai mai kwayo cewa da ke kasa (<1%). Kwayoyin bioavailable mai yawa ya sa bin gaba daya na amfani da kwayo don gyar da kashi. Tabakai na tabbatar da shi ya sa 23% kwayo ta fi hada kashi na soya a cikin malamatin da ke amfani da gyara, kamar yadda aka fassara a cikin abhokin 2022 Frontiers in Nutrition.

Tasirin gyara sannu zuwa kuma gyara kashi

Reduction in Muscle Soreness and Downtime with Post-Workout Whey Isolate

Whey isolate ta tura cikin kuskurewa da yawa inda ya ke fitar da amino acidolin da suka dawo wanda suka tabbatar da aljibar da ke cikin yin aiki. Bayanin ilmin so show waɗa ya ke ɗaukar kafin 30 gram din protein na iyaye bayan yin aiki ya zai sami alhakin 37% mai yawa daban daban da ke cikin kuskurewa da suka dawo ba tare da kwayoyin kuskurewa ba. Whey kuma ta karewa da aljibarin da suka dawo kamar lactate ta hanyar 22% kyauta karfi ya karewa da casein. Wannan ya sa cikin kuskurewa suka dawo kuma ya karewa da tsawon lokacin da ke cikin kuskurewa akan yin aiki daya zuwa daya saboda bayanin ilmin da aka samu akan 18 zuwa 24 hours.

Tura cikin kuskurewa da yawa a cikin Resistance da Endurance Training tare da proteinin da suka dawo

Whey isolate ya tafiya guda da ƙurƙuri na filtar da ke cire mai kauran kwayoyan da lactose, hakan ya bar da kari ya raba leucine. Mun ce kamar 14% per serving, wanda hakan ya yi 33% karanci ne daga cikin abin da ke noma a cikin alamun whey concentrate. Lokacin da aka ci, wancan taka na leucine ya fara yin aiki da mTOR pathways, ya fara gudun gudun sauye na izama wanda ke bukata sauye na kwayoyan kuma aka yi a matsayin warkasun girma. Don waniyan masana girma na jiki, hakan ya dacewa ne don gudun gudun mitochondria, wanda sune kanun gida na jiki. Lokacin da muka duba kuma cikin alamun masu girma, masu amfani da whey isolate sun yi a cikin 95% na sauye na girma. Duba da masu girma da ke amfani da abubuwan da ke duniya, sun yi kamar 78% ne. Wannan ya sa manya masu girma mai kyau su yi amfani da shi ne ba da farawa da sauye na kaya.

Anabolic Window: Takkawa don Samfata Intake na Whey Protein Isolate don Gama Dama Da Iyaka

Babu shi da takaitaccen ƙidaya na 2024, in mince shikanin whey isolate a cikin mitin da ba ya yi da gaba daya daga cikin aiki ya bar da samfata na protein na izawa ta hanyoyi da yawa ga kari 58% sai dai sai ya taka ba su da ciki. Anabolic window yana amfani da tafiya na gudun damar wuya wanda ke kara shi zuwa izawa ta hanyoyi uku fiye da kadan. Mawa da ke samfata rana wanda suka samu shikanin whey daga baya daga cikin aiki suka kara da kusan 2.3 pound na izawa a kowane watan kusa da mutane wanda suka jira sufi fiye da biyu shekara domin kara kai. Wannan nazarin nuna cewa takkawa shine mahaifin gama dama da iyaka daga samfatan na protein.

Takaitawa, Tushen, da Ma'ana na Nutritive na Whey Isolate

Kara Karshen iyakokin dibbe zuwa Whey Concentrate da Hydrolysate

Whey isolate ya yi karɓar daidai 30% sosai don haka ne ya tattara da alamun gwiwa da karkara da suka kara da suka kusa da fatu da carbohydrates. Jiki ya karɓar dukan amino acid sosai, wanda ke ƙarƙashin aikin da jiki ya sami alaka yayin da izawa su ne hanyoyin jiki suka nemi alaka. Hydrolysate zai yi karɓar da jiki sosai amma akwai abu mai ƙarƙata. Yayin da manufacturers suka kawo protein akan karkara da enzymes, akan kawo karkara duka waɗanda suke da muhimman peptides akan kuma suke da sauri don izawa jiki.

Ƙarin Lactose: Mai kyau don Mansun da suka da alhakin zuwa Lactose

Daban da lactose 1% , whey isolate ya karu da 68% na lactose-intolerant individuals, sannan National Institute of Nutrition (2024) ya fara. A wani babu, whey concentrate ya nuna 4—6% lactose, wanda ke kawo tsaban kwayoyi da tsaban tura. Tattaunawa na uku na labarun nuna cewa wani mai iya izolatun soja na kimiya na cire 99% na sugars na milk sannan ya sauki immunoglobulins wanda ke taimakawa zuwa gut health.

Karin Protein Density tare da Kwatanta Fats da Carbohydrates

Yau da fatan a tsara alamu na nutrisyon, 25 gram na whey isolate ya samar da kira-kira 23 gram na saitin protein da kuma kusa da gama daya na fat kuma kira-kira gram daya na karbohaidrat. A cikin wadansu, kama daya na protein ya dawo zuwa kira-kira 94% a cikin wazifa, wato ya tafi sosai kan whey concentrate na asali wanda ke cikin kira-kira 80% na protein. Wakokin na gida biyu na yankuna daban-daban suna da kama daya na protein a cikin 70 zuwa 85% kuma. Don mutane da ke nuna a gani masa karkata da sauyawa ba, wane ne whey isolate ya zabi da kyau. Bayanai da aka samu a cikin laboratori suna nuna cewa masana wasanin da ke amfani da whey isolate suna gani kira-kira 18% karkata a cikin 12 shettawa dib a kuma su da ke amfani da wasannin na asali. Amma kuma, zai iya canzawa da hanyar da ke gudun wasanin da kuma saitin tushen alai.

Tsarin Amino Acid Na Tsari Mai Tura Aiki

Aminu Acidori Da A Sune Da Duk Da Suke Daga Whey Protein Isolate Da Kuma Ayyukan Su Na Metabolism

Whey isolate ya da wadannan aminu acidori da ake sune da duka da samun kwarai na mutum ba za a iya amfani da su ba. Yi hisabbi a da histidine, lysine, leucine... wadannan ne ya kamata suke tsaba don gyara izuminai a karshe na gyara, yin enzymes suyi aiki daidai, da kuma tattara tsakanin nitrogen a cikin mutum. Don nuna abin da aka fito a shekarar da ya passa a cikin Food Science & Nutrition, whey isolate ya nuna yawan aminu acidori da ke tsakanin gramu 42 a cikin kowa iyaka na protein. Wannan yawa ne ya fi wani abin da dawon gwiwa suka samu, wanda ke tsakanin 30 zuwa 60% karanci. Da kuma wannan tsoro mai koma yana nufin cikin mutum zai iya amfani da iyaka ta gyara a lokacin da aka buƙata su a wasu lokutan, na karshe a kai tsaye na gyara.

Mene Ne Whey Isolate Ta Aminu Acidori Masu Alkawari (BCAA) Ta Tsaba Don Alkawari Mai Kusurwa

Aminu acidai da suka tsara (BCAAs) da aka samu a cikin whey isolate sun haɗa leucine, isoleucine, da valine, wanda dukka suka yiye zuwa ɗaya ƙasa 25% na aminu acid content. Leucine nake ta haka ya yiye zuwa 7.25 gramu a kowanne 100 gramu na whey isolate. Menene da ke nufi leucine? Amma, ya ke amfani da something da ake kira mTOR pathway a cikin badamu, kuma an farka waɗa ya tasa hadawa na ƙafa tisuyan. Masanin ilmin suka duba yadda ƙarin leucine mu hanyar mu fito daga cikin gyara, kuma suka samu cewa samun anuta gaba ɗaya na 3 zuwa 4 gramu zai iya yin aiki don yin gyara waƙa ta ƙasa 22% a karkashin proteinu da ba su da yawa da BCAAs. Masu gyara da suka canza zuwa whey isolate sosai suka fahimci cewa suke samun abubuwan da suke da shidda. A cikin shekara 12, waɗannan mutane duk suka samun ƙasa 19% karin aiki darasi da waɗanda ke tsamman da sauran alternatives. Daban da ke tsakaninsu ya dace daga cikin yadda cikin jiki ya amfani da waɗannan alamar leucine.

Taurar da Aisotonin da Gama: Wannan Dangane da Whey Protein Isolate Supplements Ba Mutu Daidai Ne?

Anan dangane da Whey vary quite a bit a matsayin kwaliti na yadda suke processed. Lokacin da manufacturers suke amfani da low temperature methods, suna samar da BCAAs important intact. Kuma har ila yin amsawa da alaman da ke tattara filtration processes saboda zai iya yin kwallaba akan tryptophan da cysteine content kadan-kadan da 15%. Misaƙin testing some recent nashidda cewa kusan kwatare na suka ke caji a kan labarun ba su da leucine mai hirji da aka faɗa a kan labarun. Idan eni ba so ya sami daidaitaccen ƙarar kudi, neman NSF certified whey isolate zai sa hareri. Sannan kuma duba ina koma aka ba abubuwan amino acid profile na suka gudanar da alama.

Taurar da EAAs da BCAAs a cikin Whey Protein Isolate zai sa shi ta zama abin gudanarwa mai ƙarfi ga aboki da suka nuna cewa suka sami abubuwa a cikin recovery, strength, da metabolic efficiency.

Zanƙen Whey Protein Isolate a cikin Amfani Na Gama-Garin Masu Aikin Wasanni

Alaƙa na Iyaye da Kama-Kamawa a Tsakanin Tattalin Aiki na Tuna

Whey isolate ya fa shi kerawa ga tattalin aiki da ayyukan fitawa. Bodybuilders da kuma weightlifters su karɓi sakamakon 28 gram na protein a kowanne takarda, wanda shine kamar 20 zuwa 25% karanci ne ga annabensu na protein a cikin wasu alamomin whey. Protein na daya na iyaye a tattalin iyaye lokacin da kama-kamawa ke tattala. Runners da kuma wasu kama-kamawa na iyaye su riga karɓi alaƙa shine protein ya yi intanƙe cikin jikin su, saboda yake hada amino acids da suke hada a lokacin tattalin izawa. Don mutane da suke amfani da whey isolate da kuma tattalin aiki da suka yi, suka fada cewa suka iya iyaye da suka yi ƙarin iyaye ta 12% ga mutane da batake amfani da alamomin ba.

Tusshen Kasu: Kama-Kamawa Masu Amfani da Whey Isolate don Tattalin Aiki da Iyaye

A karkashin za a samu alaƙa daga cikin ƙwararwar da ke dauka 6 wakati, babbar barabari na olimpik sun sanin cewa alaƙa ta isaƙe ta ƙare da ƙira ta ƙare da ƙira ta ƙare da 34% bayan mai shuren whey isolate a cikin miti 30 na karkashin. Matarbar sun sanin cewa sun samu alaƙa guda biyu. Wani irin mallakar hankali ya samu cewa waɗannan babbar barabari sun dawo da karkashin su ƙasa ta 19% lokacin da suke amfani da alamomin da ke kawar da kira ta BCAAs kusa zuwa 7 gramu kusa kusa wanda ya faruwa a cikin mallakar hankali na Sports Research Clinical Trial. Abin da ya faruwa shine cewa waɗannan babbar barabari sun yi ƙasa ta ƙare da ƙira ta ƙare da 23% saboda sun yi ƙasa ta ƙare da alaƙa da suke dawo da karkashin su.

Tsammanin Tattara na Whey Isolate a Cikin Al’ummar Fitness Na Ilimi

Whey ware ya zama kusan al'ada yanzu, yana nunawa a cikin kusan kashi 67% na shirye-shiryen abinci mai gina jiki na wasanni na wasanni a kwanakin nan. Wannan ya karu daga kashi 42% a shekarar 2020. Cibiyoyin motsa jiki suma suna ganin wannan canjin, tare da kusan kashi 60% na masu zuwa dakin motsa jiki suna neman samfuran da aka yiwa lakabi da "warewa". Sun ambaci abubuwa kamar sauƙin narkewa tunda akwai ƙananan lactose, ƙari kuma suna da alama suna gina tsoka da sauri. Lambobi ma sun tabbatar da hakan. Nazarin ya nuna cewa mutanen da suka tsaya da ware kai sun cimma burin ci gaban tsoka kusan kashi 21% cikin sauri idan aka kwatanta da mutanen da suka dogara da matsakaicin whey maimakon.

Sashen Tambayoyi

Menene furotin na whey?

Whey protein isolate wani nau'i ne mai tsabta na furotin whey wanda ya ƙunshi fiye da 90% na furotin kuma yana da ƙananan lactose da fats.

Ta yaya furotin na whey yake taimakawa wajen girma na tsoka?

Whey protein yana ba da saurin amino acid, wanda ke tallafawa haɓakar furotin na tsoka da farfadowa, wanda ke haifar da haɓaka haɓakar tsoka.

Yaya wanda whey protein isolate baƙi daga whey concentrate?

Whey protein isolate ya tattara processes na filtration don samun iyaka na protein da kalli na lactose dib dib da whey concentrate.

Shi whey protein isolate kyau don mutane da suka hada da lactose?

Ee, whey protein isolate yana da lactose mai ƙalli kuma ya yi alaƙa da mutane mai ƙalli da suka hada da lactose.

Menene anabolic window?

Anabolic window ita ce waƙa na optimal na daɗin, siffofi a cikin minti 30 bayan yin aiki, inda zai yi wa alaka na nutriyentun kamar whey protein don ƙarin iyaka na kwayoyi da kuma cirewa.