ʻO ka protein hua manu: pehea e lawe ai, nā pros a me ka cons maopopo ʻole * ʻO Crossfit

ʻO ka protein hua manu kekahi o nā mea pono loa, akā ʻaʻole i hoʻohana nui ʻia nā huahana protein.

No ke aha i loaʻa ʻole ai i ka protein me ka profile amino acid piha loa i ka ʻae ākea? I ka manawa hea e lawe ai a pehea? No ke aha e makemake ai nā kānaka āpau i nā hua i ka whey, akā ʻo ka mea ʻē aʻe he ʻoiaʻiʻo me ka protein? E loaʻa iā ʻoe nā pane kikoʻī i kēia mau nīnau āpau i ka ʻatikala.

ʻIkepili a me nā kikoʻī

He aha ka protein protein? ʻAʻole like me ka whey, kahi e hoʻohālikelike mau ʻia ai, ʻoi aku ka paʻakikī o ka lawe ʻana. I ke kaʻina hana o ka substrate protein, hiki i nā pilikia like ʻole e hoʻopili i ka maikaʻi o nā mea a i ʻole ke kekelē o kona hoʻomaʻemaʻe. ʻOiai keʻokeʻo ka hua manu me ka ʻole o ka denaturation i ka makaʻu o ka ʻaelike ʻana i ka salmonellosis, ua nalowale kekahi o nā pono kūpono o ka hua manu i ka wā o ka substrate. Loaʻa kēia i ka mālama ʻana i ka wela i hōʻeha ʻia i kumu o ka denaturation loa. A ʻo kahi hopena, ua nalowale kahi ʻāpana o ka ʻikika amino profile i ka hua manu hua mika.

Inā mākou e noʻonoʻo i ka protein hua manu ma ke ʻano he huahana i hoʻopau ʻia me ka ʻole o nā peculiarities o kona unuhi ʻana, a laila ʻo kēia ka mea maka paʻakikī paʻakikī maikaʻi loa no ka meaʻai a ka mea ʻaleʻale, ke loaʻa ʻole kahi komo i ka protein holoholona.

Pūnaewele Protein
Ka helu Assimilation	Kūpono haʻahaʻa
Kumukānāwai kumu kūʻai	Hilinaʻi i ka maikaʻi o nā mea maka
ʻO ka hana nui	Hoʻopiha i ka meaʻai me kahi hōʻike amino acid piha
Ka hoʻokō ʻana	Ke hoʻohana pono ʻia, kiʻekiʻe
Mea maemae mea maka	Kiʻekiʻena kiʻekiʻe
Hoʻohana ʻana	Ma kahi o 1.5 kg i kēlā me kēia mahina

Nā mea maikaʻi a me nā mea maikaʻi ʻole

E like me nā ʻano protein o waho, ʻaʻole maikaʻi ka protein hua manu. Eia nō naʻe, he nui kona mau maikaʻi ma mua o nā ʻano protein protein ʻē aʻe:

ʻO ka nui loa o ka profile amino acid.
ʻO ka naturalness nui loa no ko mākou kino. ʻAʻole like me nā ʻano protein ʻē aʻe, ʻaʻole alakaʻi ʻia kahi overdose o ka substrate hua manu i nā pilikia GI nui loa.
Hoʻoikaika wai haʻahaʻa. Ma muli o kēia, ʻaʻole hāpai nā puʻupaʻa.
Hoʻohui wā lōʻihi, i hiki ai i kahi manawa lōʻihi ke hānai i ke kino, hoʻemi i nā kumu catabolic.

Eia nō naʻe, loaʻa nā mea maikaʻi ʻole:

Pilikia o ka paʻa paʻa. No kēia kumu, lawe wale ʻia ka protein whey me ka fiber pharmaceutical.
ʻAʻole ʻae ka haʻahaʻa haʻahaʻa haʻahaʻa i ka puka aniani o ka protein i pani koke ma hope o ka hoʻomaʻamaʻa ʻana, kahi e hoʻoikaika ai i ka mea haʻuki e hoʻolilo kālā hou ma BCAA.
Ka hopena pololei e pili pono i ka maikaʻi o ka hoʻomaʻemaʻe.

Hua moa vs. Serum

ʻO wai ka protein i ʻoi aku ka maikaʻi - whey a i ʻole hua manu? ʻAʻohe pane paʻa. Loaʻa i kēlā me kēia protein nā pono a me nā maikaʻi ʻole. E loaʻa nā hopena maikaʻi loa ma ka hoʻohui ʻana i nā ʻano like o ka protein shakes.

Keʻokeʻo hua manu	Protein protein Whey
ʻO kahi kūlana amino acid piha piha	ʻO ke ana lawe maikaʻi
Hana hoʻolōʻihi	ʻOi iki ke koʻikoʻi ma ka digestive tract
Manuahi ʻo Lactose	Ka nele o ka paʻa paʻa
Kōkua i ka hānai ʻana i ke kino a puni ka lā	ʻO ka hopena maikaʻi loa e pani i ka puka aniani o ka protein
Kumukuai kiʻekiʻe	Koi ʻia ka Amino Acid Profile Supplement me Casein

Akā inā pololei ka nīnau (pono ʻoe e koho i hoʻokahi ʻano protein wale nō), a laila pono ke ʻeli hohonu ʻana.

ʻO ka mea mua, i ke koho ʻana, e noʻonoʻo.

ka maikaʻi o nā meaʻai nui;
hoʻouka ikaika;
ke kūʻana o ka hua manu keʻokeʻo i kāu papaʻai maʻamau;
pinepine o nā meaʻai;
ka hana nui.

ʻOi aku ka maikaʻi o ka protein Whey no nā regimens loa - e hoʻomaloʻo me salbutamol a me clenbuterol, a i ʻole ʻo ia hoʻi, loaʻa ka waiwai nui i ka doping. Hoʻohālikelike ka helu o ka lawe ʻia ʻana o ka whey i ka helu o ka lawe ʻia o BCAA, i ʻae iā ʻoe e hoʻokū koke i nā kaʻina hana catabolic, ʻoiai ke kumu o ke komo ʻana o ka anabolic ikaika, ʻoiai ka wā pōkole.

ʻO ka lawe wikiwiki wikiwiki ʻana i ka metabolism, no laila, kūpono ia no endomorphs, nona ka wikiwiki o nā kaʻina hana metabolic i ʻoi aku ka nui ma mua o nā kumu ʻē aʻe āpau.

He aha ka mea e keʻakeʻa ʻia ai ka hua manu i kēia mea? ʻO ka hemahema nui he hiki ʻole iā lākou ke pani i nā puka aniani o ka protein, kahi e ʻalo koke ai iā ia mai ke ʻano nui o nā mea maka no nā mea pāʻani i makemake i ka hoʻopihapiha kiʻekiʻe ʻana i ko lākou mau mākala ponoʻī. Eia nō naʻe, ʻokoʻa ka whey, loaʻa iā ia kahi profile amino acid ākea. Hoʻohui, he lōʻihi ka hopena o ka hua keʻokeʻo, a no laila, e like me ka casein, hiki ke hānai i ke kino no kekahi mau hola.

Panina: ʻoi aku ka protein whey ma ke ʻano he protein nui, ʻoiai ʻo ke keʻokeʻo hua manu kahi pani maikaʻi loa no ka casein - ʻoi aku ia i ka maikaʻi a me nā ʻano holoʻokoʻa.

Nā kānāwai komo

Ma ke ʻano laulā, ʻokoʻa iki nā lula no ka lawe ʻana i nā protein hua manu mai nā regimens o nā protein i loaʻa. I ka hoʻomaka ʻana, helu ʻia ka huina protein i pono - 2 g no kilogram o ka upena kaupaona no nā kāne, 1 g no kilogram o ka upena kaupaona no nā wahine) Ma hope o kēlā, helu ʻia ka nui o nā protein i loaʻa mai nā meaʻai maoli.

Ma ka awelika, no nā mea ʻaleʻale e hoʻoholo e hoʻohana pono i ka protein hua manu, ʻo ka nui o ka deficit ma kahi o 50 g protein. ʻO ia, ʻelua lawelawe piha o ka protein hua manu. Hiki iā lākou ke hoʻohana i nā ʻano ʻokoʻa.

Pehea e lawe ai i ka protein hua manu i ka lā hoʻomaʻamaʻa.

Hoʻokahi lawelawe ma hope o ka hoʻolālā no ka hoʻopau ʻana o ka puka aniani o ka protein.
ʻO ka ʻāpana ʻelua, hoʻoulu ʻia i ka waiū, lawe ʻia i ka pō e hōʻemi i nā hana catabolic.

Pehea e lawe ai i ka protein hua manu i ka lā hoʻomaʻamaʻa ʻole:

Hoʻokahi e lawelawe ana i ke kakahiaka.
ʻO ka ʻāpana ʻelua, hoʻoulu ʻia i ka waiū, lawe ʻia i ka pō e hōʻemi i nā hana catabolic.

Kōkua anei ia i ka lilo kaumaha?

Ma muli o nā peculiarities o ka metabolism, haʻahaʻa loa ka hopena o ka protein hua manu no ka pohō kaumaha. No ke aha mai? Hahai hou nā mea āpau mai nā ʻikepili i hōʻike ʻia aʻe nei. ʻO kahi helu haʻahaʻa haʻahaʻa, ʻoiai hāʻawi ia i ka hopena maikaʻi loa i ka anti-catabolism lōʻihi, e hoʻoliʻiliʻi hoʻi i ka momona o ka momona i ka nui.

ʻO ka piha o ka amino acid profile kahi mea maikaʻi a maikaʻi ʻole hoʻi. Hoʻokumu ʻia nā enzyme lipase nui mai loko mai ona, ʻo ia hoʻi, hoʻololi ia kokoke i nā momona e hiki mai ana i ka cholesterol. Ma ke ʻano he hopena o ka lawe ʻana i kēia protein, hoʻōki hapa ʻoe i ka pōloli no kahi manawa lōʻihi. Eia nō naʻe, e alakaʻi kēia āpau i kahi lohi nui o ka metabolism. A ʻo kēia kumu i alakaʻi i ka ʻoiaʻiʻo o ka protein hua manu he aneane makehewa loa ma ke ʻano he lapaʻau nui no ka pohō wikiwiki.

Inā mākou e noʻonoʻo ʻole i ka hoʻēmi kino, akā hoʻomaloʻo lōʻihi no 4-6 mau mahina, a laila ʻokoʻa ke kūlana ma aneʻi. ʻAʻole like me ka whey, ʻo ka ʻai ʻana i nā protein hua manu ma ke kumu kūlike ʻaʻole e koʻikoʻi i ka ʻōpū o ka ʻōpū a ʻaʻole ia e hoʻopilikia i ka hoʻoulu maoli ʻana o ka synthesine protein mai nā amino acid. No laila, me ka neʻe ʻana o ke kaupaona, e kōkua ka protein hua manu iā ʻoe e komo i ka microperiodization, ʻo ia ka mea nui ke makemake ʻoe e loaʻa kaupaona a lilo i ka paona i ka manawa like.

Ka hopena

Minamina, ʻo ke ala kūpono e hānai ai i nāʻiʻo o nā mākala a hoʻonāukiuki maoli i ka anabolism ʻaʻole i hoʻokumu ʻia. No laila, pono e hoʻohana nā mea pāʻani i nā kumuwaiwai like ʻole o ka protein no nā kumu like ʻole.

Inā ʻaʻole ʻoe e ʻimi i kahi hopena wikiwiki (e lilo ana ke kaupaona i ke kauwela a lawe iā ʻoe iho i kahi kahakai), akā i kahi loaʻa lōʻihi o kahi ʻano kiʻekiʻe me ka hypertrophy myofibrillar ka nui, a laila protein hua manu – koho maikaʻi loa.

E akahele i ka lawe ʻana, e nānā i nā mea hana a me nā mea nui loa – Mai poina e pili ana i ke koena o nā mea o ka ulu ʻana: hoʻomaʻamaʻa, hoʻōla, a me ka hiamoe kūpono. A laila kāu meaʻai a me nā mea pāʻani haʻuki e hāʻawi i nā keu pono loa a me ka loaʻa pono o ka ʻiʻo momona.