He aha nā BCAAs? Ma kekahi hihia ia mea e pono ke lawe'amino nāʻakika?

Ma kēia 'atikala, e nana aku kakou, i mea na BCAAs, a ma ka hihia ia mea e pono ke lawe i kēia mea paahana. No laila, e pane i kēia nīnau. BCAA aia no ka ai manamana-lei o ka'amino nāʻakika (unuhi literally: "ai manamana kaula'amino nāʻakika," 'o ia hoʻi, leucine, valine a me ka isoleucine). Kēia lāʻau mea nui i ke keʻena i loko o kaʻai o ka 'oihana' âlapa.

Mau'amino nāʻakika, e like me ka oihana mua, ka mea, i synthesized ma ke kino. Kēia 'o ia hoʻi i ka mea pono e pono e hoopau ai. BCAA kū hoʻokahi waiho i loko o ka mea ia ia i hanai na nāʻiʻo a me ka ikaika pono, oiai 'ē aʻe'amino nāʻakika hoʻohana i loko o ke akepaʻa. Pono e hoailona oukou i ua hoailono aku la mahuahuaʻai ana o BCAA i loko o ka hihia, i ka wa e hookeai (e ole e lawa ka mahuaola) a me ka manawa hooloihi ae i hoʻokō (no eha hora).

glutamine

E kuhikuhi mai i keia BCAAs, akā,ʻaʻohe iki o ia i ke keʻena, e like me ka glutamine, a me keia mea ke kumu o'aminoʻakika Muscle. Ua he 60% o ka Muscle'amino nāʻakika. Ma kekahi stress glutamine hoomaka ia auoiaea mai ka Muscle i loko o ke koko, kūpono ma ka hapanui o nā 'âlapa, he mea i pono ai no kona kokololio ke ola.

Mākou eʻaʻole no ka lōʻihi manawa e pena mea BCAAs, akā, e kuhikuhi mai i ka? Eaia huakai kaapuni.

Pehea e lawe BCAA?

General koi no ka'amino nāʻakika ma ka? Eaia wahi ka laʻau heluna mea 5-10 nā huna ma mua a ma hope aʻo. Mau 10-20 nā huna hiki ke maheleia i loko o kekahi mau manawa, a lawe aku no hoi i loko o ka lumi papa. O ka holo ana, i kēia mea,ʻaʻole e pono, o ka oi aku ina e hana ole hou aku 1.5-2 hola. Mamua o ka Competition, ka wā pono e hooko me kaʻoʻoleʻaʻai, ua mahuahua ka laʻau heluna i 30-50 nā huna no ka lā.

Ka nui kanawai o ka lāʻau kekahi 'ma lalo o anaerobic (mana) wahie. Ma ka hihia o ka aerobic workout nui likeʻoleʻoe e ole kaʻina hana. No kēia mau 'âlapa e koho i ka'aminoʻakika eiiieaenu.

Kekahi mau 'ano o ka'amino nāʻakika

Sportpitaniya ma ke kuai he ākea huahelu o ka'amino nāʻakika. Kekahi o ka loa e like me ka mea a kino BCAA pepe loa.

Mua o ka lehulehu produces keʻano o ka'aminoʻakika eiiieaenu, kona haku mele 'ana e loaʻa wale i ka'aminoʻakika a me ka helu o nā wikamina a me nā minelala hao. Ua apono 'oe i ka e mai ai ka pōʻino ma ka loa grueling workouts a me ka ikaikaʻai mua o ka Competition.

Inā mākou e kamailio e pili ana i BCAA ka pauka, a laila, i kēia mau hana EIAaAO nui hehee wale e like me valine, leucine a me ka isoleucine a me ka glutamine. Me ka māhuahua lāʻau pae o ka ulu hōmona a me ka testosterone emi catabolic kaʻina, i kaupalena 'hokii kumuʻiʻo o Muscle keena.

Mākou i haʻi i kēia BCAAs, a me ka wā e ua hoʻohana 'ia. He waiwai, e ao aku ia oukou beginners ka poe i makemake e kiʻi wikiwiki nā hualoaʻa. Ināʻaʻole lawa ka mālama nui wahie, i loko o ka māhuahua hokii o'amino nāʻakika mea i pono. No hoi, ina e hoʻomaka lawe haʻuki kino, e hiki ke kiʻi i ka ku pono hopena. Ke kino pono hookipa ole wale i nā ikehu, akā, no hoi, e hoolilo ia. No ka piha aʻo, ma ka huli, pono aaʻo 'a me ka hoʻomaʻamaʻa nāʻiʻo, a me keia mea e hiki ma hope o ka pololei, hana wale. Ia mea, ina oe e ka mea hoʻomaka, akā, e hoihoi i loko o ka ninau o ka mea BCAAs, - maikaʻi hoʻomaka ke kuʻuna, a me ka wā e ike ia oe i loaʻa i ka hopena maikaʻi, akā, makemake nui, a laila, hoʻopaʻa haʻawina i kēia kumuhana.