Kev cob qhia yuav tsis ua hauj lwm txaus yog tias koj lub cev tsis dopoluchaet protein. Protein hmoov yog qhov yooj yim tshaj plaws kom tau txais cov khoom noj khoom haus zoo rau. Yog tias koj ua kom ib ce muaj zog thiab mob siab txog kev ua kom cov leeg nqaij, cov protein yuav dhau los ua koj qhov khoom siv tsis tau.
Protein hauv kis las cov khoom noj khoom haus hmoov hu ua mloog zoo, uas muaj nyob hauv nws cov qauv protein hauv qhov nyiaj ntawm 75-95%. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov protein yog cov khoom ntuj tsim, uas yog tsim los siv cov kev siv thev naus laus zis kawg, los ntawm cov pa protein cog thiab tsiaj.
Tab sis ua ntej koj txiav txim siab yuav cov hmoov protein, koj yuav tsum nkag siab txog hom protein. Dab tsi yog qhov sib txawv ntawm ib leeg, thiab tseem ceeb tshaj, dab tsi yog qhov zoo rau noj ua ntej thiab tom qab ua exercise?
Protein rau kev poob phaus thiab leeg nqaij loj
Hom protein: cov yam ntxwv thiab sib txawv
Ua raws li kev sib tw protein protein hauv paus yog ntawm cov hauv qab no: whey protein, casein protein, protein qe, protein protein, mis nyuj protein, multicomponent proteinCov. Nyeg, whey protein, nyob ntawm seb cov protein ntau yog muab faib ua mloog zoo, cais tawm thiab hydrolyzate. Hauv kev muag ntawm kuj pom cov nqaij protein, tab sis raws li nws muaj qhov xav tau me me los ntawm cov kis las, hauv txheej nws tau los.
Cov muaj protein ntau (Whey)
Cov khoom nrov tshaj plaws ntawm kev ua si khoom noj khoom haus yog whey protein. Nws yog tsim los ntawm cov mis zoo li qub los ntawm kev tshem cov rog thiab lwm yam tsis muaj protein nyob hauv txheej txheem pom. Whey muaj protein ntau yog absorbed, yog li yog qhov zoo tshaj plaws rau kev siv ua ntej thiab tom qab ua exerciseCov. Nws ua kom cov metabolism, ua kom qis qis ntawm kev nqus ntawm cov rog thiab saturates lub cev nrog cov amino acids uas tsim nyog rau kev tsim kho cov leeg.
Cov hmoov nplej pom: ua tiav txheej txheem cej luam
Ua raws li cov concentration ntawm cov protein whey protein yog ntawm cov hom hauv qab no:
- Whey protein mloog zooCov. Muaj cov khoom noj txog li 89% cov protein, thaum tswj xyuas kom muaj roj tsawg thiab lactose. Kev zom rau 1.5-2 teev.
- Cov hmoov nplej dawb sib caisCov. Muaj 90-95% protein - qib no tau tiav ntawm kev siv nyiaj ntxaum pom. Kev zom rau 1-1. 5 teev. Muaj yuav luag tsis muaj rog thiab lactose.
- Lub kua hydrolyzateCov. Muaj 99% ntawm cov protein thiab kwv yees qhov nqus nrawm heev (hauv 1 teev). Hydrolyzate muaj cov roj ntsha ntau tshaj plaws ntawm whey cov protein.
Qhov ntau dua qhov kev kub siab ntawm cov protein hauv ib cov hmoov protein, nws kim dua nws tus nqi. Cov khoom lag luam nrov tshaj plaws nyob rau hauv kev ua lag luam ntawm kev noj haus kis las yog whey protein mloog zoo vim tias tus nqi zoo thiab ua haujlwm siab.
Dab tsi koj yuav tsum paub txog whey protein:
- Sai sai nqus, yog li whey protein zoo meej rau ua ntej thiab tom qab kev cob qhia.
- Muaj siab loj hauv lub cev.
- Muaj feem ntau cov kab mob tseem ceeb amino acids.
- Dissolves zoo, muaj qab ntxiag.
- Vim lub siab ceev ntawm kev kawm nws impractical siv thaum hmo ntuj thiab nruab nrab ntawm cov zaub mov.
- Lub sijhawm rau "ua haujlwm" rau 1-2 teev.
3 qhov zoo tshaj plaws ntawm whey protein mloog zoo
- Khoom Noj Khoom Kim Zoo 100% Whey Kub Qauv
- SAN 100% Muaj Titanium Whey
- Qhov kawg Khoom noj khoom haus Prostar 100% Cov hmoov nplej dawb
Sab saum toj 3 zoo tshaj plaws whey protein cais
- Qhov kawg Khoom noj khoom haus ISO Ncaws 93
- MHP Plaub Ntug
- SAN Titanium Isolate Supreme
Sab saum toj 3 zoo tshaj plaws whey hydrolyzate
- Cov Khoom Noj Scitec 100% Hydrolyzed Whey Protein
- Kev Noj Qab Haus Huv Zoo Platinum Hydro Whey
- BioTech Iso Whey Xoom
Casein protein (Caseine)
Casein protein yog cov protein qeeb, uas tau muab zom kom ntev. Vim li no, nws tsis haum rau siv ua ntej thiab tom qab ua exercise. Casein kuj yog ua los ntawm mis nyuj: ib feem mus rau tsim ntawm whey protein, thiab lwm feem - kev tsim cov tshuaj casein protein. Vim tias qhov qes dua ntawm kev nqus, casein yog cov khoom zoo meej rau siv ua ntej yuav mus pwCov. Thoob plaws hmo koj cov leeg yuav tau siv roj los ntawm cov protein nyob ntev.
Casein protein: ua tiav kev saib xyuas
Dab tsi koj yuav tsum paub txog casein:
- Maj mam nqus, muab cov kev cuam tshuam tsis tu ncua ntawm cov amino acids rau cov leeg nqaij.
- Vim li no, casein yog qhov zoo rau kev siv ua ntej mus pw.
- Qhov tsis xav kom siv ua ntej thiab tom qab ua exercise.
- Casein yog nplua nuj hauv calcium.
- Txheeb rau lwm cov roj ntsha tsis zoo yog soluble, muaj qhov tsis txaus ntseeg.
- Sijhawm “ua haujlwm” 4-10 teev.
Yuav tsum muaj 3 cov protein zoo tshaj
- Khoom Noj Khoom Haus Zoo 100% Casein Kub Txheem
- Weider Hnub & Hmo Ntuj Casein
- Dymatize cov neeg tseem ceeb Casein
Kuv yog protein (Kuv yog protein)
Soy protein yog zaub protein, yog li nws yog amino acid muaj pes tsawg leeg tsis yog tag nrho. Tsis tas li ntawd, nws tsis muaj txiaj ntsig zoo rau cov leeg nqaij, xws li whey protein. Txawm li cas los xij, soy protein hmoov yog ib qho kev xaiv zoo tshaj plaws rau cov neeg tsis noj nqaij thiab cov neeg uas muaj kev tsis haum rau cov khoom noj siv mis. Soy protein feem ntau xaiv cov ntxhais vim tias nws muaj txiaj ntsig zoo rau kev tsim cov poj niam cov tshuaj hormones.
Dab tsi koj yuav tsum paub txog cov kua protein:
- Muaj ib cov ua ke cov amino acid qis thiab qis tshaj roj ntsha muaj txiaj ntsig ntawm tag nrho cov protein saum toj no.
- Qhov zoo tshaj plaws rau tus poj niam lub cev, txij li cov kua qaub nce qib ntawm cov poj niam cov tshuaj hormones hauv lub cev - estrogen, thaum tib lub sij hawm txo qis testosterone.
- Txo cov theem ntawm cov cholesterol nyob rau hauv lub cev.
- Tsis zoo soluble hauv dej, muaj qhov tsis txaus ntseeg.
- Soya - txhua yam zaub, yog li haum rau tus neeg tsis noj nqaij.
- Yuav noj tau tom qab workout lossis thaum noj mov.
- Lub sijhawm ntawm "ua haujlwm" 3-5 teev
Sab saum toj 3 zoo kua protein
- Ntshiab si kom cov Protein cais tawm
- Geneticlab Khoom Noj Khoom Haus Soy Protein
- Scitec Khoom Noj Khoom Haus Soy Pro
Qe protein (EGG)
Qe muaj protein siab tshaj plaws tus nqi roj ntsha, nws yog qhov ze tshaj plaws rau cov khoom noj muaj protein ntau. Cov protein no yog tsim los ntawm cov qe dawb thiab muaj qib siab tshaj plaws ntawm kev zom zaub mov. Tsis tshwj xeeb yog nrov raws li ib qho khoom muag muag vim tus nqi siab. Tej zaum yuav haum rau cov neeg uas muaj intolerance rau cov khoom siv mis nyuj.
Dab tsi koj yuav tsum paub txog qe protein:
- Qhov tsim nyog rau kev siv thaum sawv ntxov, ua ntej thiab tom qab kev cob qhia.
- Nws muaj cov nqi siab tshaj plaws
- Muaj cov ua tiav ntawm tag nrho cov amino acids, qe qe yog cov protein zoo tshaj plaws.
- Tus nqi kim tshaj plaws.
- Lub sijhawm rau "ua haujlwm" rau 3-5 teev.
3 lub qe protein zoo tshaj
- Ntshiab Protein Qe Nqaij
- CYBERMASS Qe Khoom Noj qe
- RPS Cov Khoom Noj Qe Khoom Noj qe
Cov protein ntau
Multicomponent lossis complex protein yog kev sib xyaw ntawm ntau hom protein (whey, mis, qe, soy, thiab lwm yam) uas tso cai rau koj kom tau txais tam sim ntawd ib txheej tag nrho ntawm cov amino acids sib txawvCov. Tsis zoo li whey nws yog maj mam nqus, thiab yog li ntawd ntau dua universal hauv daim ntawv thov. Multicomponent protein / tsim nyog rau kev siv ob qho tib si tom qab kev ua haujlwm thiab thoob plaws ib hnub. Hom protein no feem ntau yog los ntawm cov amino acids ntxiv, BCAAs, glutamine, cov rog zoo, thiab txawm tias creatine.
Cov protein ntau: ib qho ua tiav
Dab tsi koj yuav tsum paub txog cov roj ntsha muaj ntau (sib xyaw) protein:
- Yuav noj tau tom qab workout lossis thaum noj mov.
- Yog nws zoo dua raws li cov khoom siv ntxiv, nws raug nquahu kom muab nws xyaw nrog whey thiab casein
- Los ntawm cov tshuaj multicomponent muaj txiaj ntsig siab tshaj plaws ntawm cov roj ntsha.
- Muaj tus nqi qis.
- Lub sijhawm ntawm "ua haujlwm" 3-6 teev.
Sab saum toj 3 zoo tshaj mnogokomponentnyh proteins
- MHP Matrix
- Weider Protein 80+
- BSN Syntha-6
Mis protein (Mis)
Mis nyuj protein yog qhov no tsawg dua li lwm hom protein. Hom protein no 20% muaj protein whey, thiab 80% ntawm casein. Vim tias qhov tseeb tias ib feem ntau ntawm cov mis nyuj muaj cov protein qeeb, nws siv tau thaum tsaus ntuj lossis nyob nruab nrab ntawm cov pluas noj.
Dab tsi koj yuav tsum paub txog mis nyuj protein:
- Tuaj yeem noj ntawm cov zaub mov vim nws cov ntsiab lus ntawm casein.
- Qhov tsis xav kom siv ua ntej thiab tom qab ua exercise.
- Muaj cov lactose, yog li ntawd tsis haum txhua qhov vim yog qhov peculiarities ntawm kev zom.
- Muaj tus nqi qis.
- Lub sijhawm ntawm "ua haujlwm" 3-4 teev.
Nws yog ib qho tseem ceeb kom nco ntsoov tias txhua hom protein (tsis yog whey!) nyob ntawm cov degree ntawm lim yuav raug tsim tawm raws li cov mloog zoo, cais tawm thiab hydrolyzate.
Lub rooj pab tau ntawm cov protein
Rau cov txheej txheem systematization ntawm cov ntaub ntawv muab, muab ib lub rooj npaj tau, uas qhia txog qhov sib txawv loj ntawm cov sib txawv ntawm cov protein.
Cov ncauj lus yooj yim hais txog hom protein
| Hom ntawm cov protein | Thaum ua haujlwm | Tus nqi ntawm kev nqus (1 teev) | Lom zem xaiv yaam tus nqi | nta |
|---|---|---|---|---|
| whey | 1-2 teev | 10-15 g | 100% | Kev nqus sai, qab ntxiag rau lub saj, yooj yim soluble, siab tus nqi lom neeg, zoo meej rau kev txais tos thaum sawv ntxov, ua ntej thiab tom qab ua haujlwm, lub sijhawm luv luv rau "ua haujlwm". |
| casein | 5-8 teev | 4-6 g | 80% | Kev nqus ntev thiab yog qhov zoo rau kev siv ua ntej pw tsaug zog, qhov taw qhia zoo ntawm amino acid muaj pes tsawg leeg, lub sijhawm ntev ntawm "kev ua haujlwm", tsis zoo rau cov dej hauv cov dej, tsis muaj qab ntxiag. |
| Kuv yog | 3-5 teev | 3-4 g | 75% | Ntev nqus, qhov kev ua haujlwm estrogen, zoo tagnrho rau cov menyuam ntxhais, tsis tshua muaj roj ntsha, tsis zoo nkauj saj, tsis zoo nyob rau hauv dej. |
| qe | 3-5 teev | 9-11 g | 100% | Tshaj siab tshaj tus nqi roj ntsha, nqus nrawm, zoo ib yam li cov protein zoo tshaj rau kev ua kom zoo, zoo tshaj rau kev poob phaus, tus nqi kim. |
| Mis | 3-4 teev | 4-5 g | 90% | Pheej yig, qhov ntsuas qhov zoo ntawm cov amino acid muaj pes tsawg leeg, tuaj yeem ua rau lub plab hnyuv lactose tsis haum, xaiv me me ntawm lub khw. |
| Ntau-yam | 3-6 teev | 5-8 g | 90% | Pheej yig, haum zoo li khoom noj txom ncauj, tsim nyog rau noj, ntxiv rau lwm cov protein. |
Lub sijhawm zoo tshaj plaws kom noj protein
| Ib hom protein | Thaum sawv ntxov tom qab licas | Nyob nruab nrab ntawm cov zaub mov khoom noj khoom haus | Yuav workout | Tom qab workout | Ua ntej pw tsaug zog |
|---|---|---|---|---|---|
| whey | +++++ | ++ | ++++ | +++++ | + |
| casein | + | +++ | + | ++ | +++++ |
| Kuv yog | +++ | ++++ | + | +++ | +++ |
| qe | +++ | ++++ | ++ | +++ | +++ |
| Mis | +++ | ++++ | ++ | ++ | +++ |
| Multicomponent | +++ | ++++ | ++ | ++ | +++ |
Sab saum toj muaj protein ntau zoo
| Ib hom protein | Chaw tsim tshuaj paus |
|---|---|
| Whey mloog zoo | Khoom Noj Khoom Kim Zoo 100% Whey Kub Qauv Qhov kawg Khoom noj khoom haus Prostar 100% Cov hmoov nplej dawb SAN 100% Muaj Titanium Whey |
| Nyias cais tawm | SAN Platinum Isolate Supreme MHP Plaub Ntug Qhov kawg Khoom noj khoom haus ISO Ncaws 93 |
| Lub kua hydrolyzate | Kev Noj Qab Haus Huv Zoo Platinum Hydro Whey Cov Khoom Noj Scitec 100% Hydrolyzed Whey Protein BioTech Roj |
| Casein cov protein | Cov Qauv Kub 100% Casein Optimum Khoom Noj Khoom Haus Cov neeg tseem ceeb Casein Dymatize Weider Hnub & Hmo Ntuj Casein |
| Kuv yog protein | Geneticlab Khoom Noj Khoom Haus Soy Protein Scitec Khoom Noj Khoom Haus Soy Pro Ntshiab si kom cov Protein cais tawm |
| Qe protein | RPS Cov Khoom Noj Qe Khoom Noj qe CYBERMASS Qe Khoom Noj qe Ntshiab Protein Qe Nqaij |
| Cov protein ntau | Matrix los ntawm Syntrax ® BSN Syntha-6 Protein 80+ los ntawm Weider |
Ntawm chav kawm, xws li cov ntawv ntim ntawm cov ntaub ntawv nyuaj to taub thiab nco qab. Yog tias koj tab tom xav txog kev yuav cov khoom noj ntawm cov kis las, thiab tsis tuaj yeem txiav txim siab txog hom protein tshwj xeeb, tom qab ntawd txiav koj txoj kev xaiv ntawm cov protein whey. Rau cov pib, koj tuaj yeem xaiv cov protein ntau mloog, tab sis xyuam xim rau cov ntsiab lus protein nyob rau hauv pob. Yog tias koj muaj peev nyiaj, ces mus tom ntej thiab nqus cov khoom whey protein cais.
Saib kuj:
- Cov tshuaj ua si 10 yam saum toj kawg nkaus: dab tsi uas yuav tsum tau ua rau cov leeg mob
- Creatine: vim li cas qhov kev xav tau rau leej twg noj, muaj txiaj ntsig thiab ua phem, cov cai ntawm kev txais neeg txawv
- BCAA: nws yog dab tsi, vim li cas xav tau, leej twg yuav tsum ua, txiaj ntsig thiab tsim kev puas tsuaj, cov cai ntawm kev txais neeg kawm
- Creatine: vim li cas qhov kev xav tau rau leej twg noj, muaj txiaj ntsig thiab ua phem, cov cai ntawm kev txais neeg txawv