Kufanele Uwathathe Nini ama-BCAA?

-Delile

• Yini ama-BCAA Supplements?
• Izithasiselo ze-BCAA Zingakusiza Kanjani Isimo Sakho Sokuqina
• Ubufakazi Obususelwe Esayensi Kuthathwa Nini Izithasiselo ze-BCAA
• Ngaphambi noma Ngemuva Kokuzivocavoca
• Iwindi Lesikhathi Lokuthatha Ama-BCAA
• Ngesikhathi sokuzivocavoca umzimba
• Ezinye Izinto Ezingathuthukisa Ukusebenza Kwe-BCAA
• Okusemqoka

Bobabili abasubathi abaqeqeshwe kakhulu nabathanda imfanelo yansuku zonke bavamise ukufaka ama-amino acid (BCAAs) ama-branched-chain.

Obunye ubufakazi bukhombisa ukuthi bangasiza ekwakheni imisipha, banciphise ukukhathala kokuzivocavoca futhi banciphise ukukhathazeka kwemisipha ngemuva kokuzivocavoca.

Abantu bavame ukuzibuza ukuthi isikhathi esingakanani sokungezelelwa yi-BCAA esizungeze uhlobo lwabo lokuzivocavoca ukuvuna izinzuzo zezempilo ezifunekayo.

Lo mbhalo ubhekisisa kahle izengezo ze-BCAA, nokuthi uzithatha kanjani futhi nini.

Yini ama-BCAA Supplements?

Ungathenga ama-BCAA capsules noma izimpushana ozixube emanzini noma kwezinye iziphuzo.

Ama-BCAA afaka ama-amino acid amathathu abalulekile: i-valine, i-leucine ne-isoleucine - konke okunesakhiwo samakhemikhali esinamagatsha ().

Izithasiselo ngokuvamile zinikeza i-leucine ephindwe kabili kune-isoleucine noma i-valine, kwesinye isikhathi ebizwa ngokuthi yi-2: 1: 1 ratio. Lokhu kungenxa yokuthi i-leucine ingaba yinhle ngokukhethekile ekuvuseleleni amaprotheni synthesis nasekucindezeleni ukuwohloka kwamaprotheni wemisipha ().

Womathathu ama-BCAA athathwa ngqo yimisipha yakho kunokuba aqale ahlanganiswe nesibindi sakho. Ngenxa yalokhu, ama-BCAA angaba nomphumela osheshayo.

Kodwa-ke, ososayensi basacwaninga ukuthi izithasiselo ze-BCAA zinikela ngenzuzo elinganisekayo yabantu abasebenza ngokomzimba ngokuqhathaniswa nama-powders aphelele wamaprotheni nemithombo yamaprotheni yokudla ephelele aqukethe ama-BCAAs ().

Okungenani, ama-supplements ayindlela ephathekayo, elula kakhulu.

Izengezo ze-BCAA ziqukethe i-branched-chain ebalulekile i-amino acid leucine, isoleucine ne-valine, ngokujwayelekile ku-2: 1: 1 ratio. Yize lezi zithasiselo zilula, ososayensi bayabuza ukuthi ngabe banikeza inzuzo ngaphezu kwemithombo yokudla yama-BCAAs.

Izithasiselo ze-BCAA Zingakusiza Kanjani Isimo Sakho Sokuqina

Ucwaningo luphakamisa ukuthi izengezo ze-BCAA zingasekela uhlobo lwakho lokuzivocavoca okungenani ngezindlela ezinhlanu:

• Nciphisa ukukhathala ngesikhathi sokuzivocavoca: Amazinga aphezulu we-BCAA asiza ukukhawulela ukungena kwe-tryptophan ebuchosheni bakho. Umzimba wakho usebenzisa i-tryptophan ukwenza i-serotonin, engahle ibe nomthelela ekusebenziseni ukukhathala ().
• Nciphisa ukulimala kwemisipha nobuhlungu: Ama-BCAA angaqeda ukukhathazeka okubangelwa ubunzima nokuvuvukala kokuvivinya umzimba ().
• Thuthukisa ukwakhiwa kwemisipha ngemuva kokuzivocavoca: Ama-BCAAs akhuthaza ukuhlanganiswa kwamaprotheni emisipheni yakho futhi acindezele ukuwohloka kwamaprotheni wemisipha (,,).
• Nikeza umthombo wamandla ngesikhathi sokuvivinya umzimba isikhathi eside: Lapho i-glucose, umthombo omkhulu wamandla emisipha yakho, uba phansi, ama-BCAA angasebenza njengomthombo wamandla (8).
• Ukuvikela amasosha omzimba: Ukuvivinya umzimba kanzima kungaholela ekunciphiseni amasosha omzimba, okungaba ngenxa yokwehla kwe-amino acid glutamine, okubasa amaseli omzimba. Ama-BCAA angaguqulwa abe yi-glutamine emisipheni (,).

Izengezo ze-BCAA zingakhuthaza ukwakhiwa kwemisipha, ukunikezela amandla, ukusekela ukuzivikela kanye nokunciphisa ukukhathala kokuvivinya umzimba kanye nokulimala kwemisipha ngemuva kokuzivocavoca.

Ubufakazi Obususelwe Esayensi Kuthathwa Nini Izithasiselo ze-BCAA

Kunokucwaninga okuncane okuqhathanisa izinzuzo zokuthatha ama-BCAAs noma ezinye izithasiselo zamaprotheni ngasikhathi sinye, njengaphambi kokuzivocavoca uma uqhathanisa nokuvivinya umzimba.

Nakhu ukubuyekezwa kobufakazi ku-BCAA timing timing.

Ngaphambi noma Ngemuva Kokuzivocavoca

Isifundo esisodwa kuphela sokuqala, sokuqala siqhathanise umphumela wokuthatha isengezo se-BCAA ngaphambi kokuzivocavoca ukusithatha ngemuva kokuzivocavoca.

Ocwaningweni, izinsizwa zithathe amagremu ayi-10 ama-BCAA ngaphambi kokuzivocavoca okuqinisayo kwengalo yazo engabusisi. Bathola ukukhathazeka okuncane kwemisipha ngemuva kokuzivocavoca kanye nezimpawu eziphansi zegazi zokulimala kwemisipha kunalabo abathathe ama-BCAA ngemuva kokuzivocavoca kwengalo ().

Olunye kuphela ucwaningo olutholakalayo lokuqhathanisa yilolo olunikeze abesilisa abasubathi ama-25 amagremu we-whey protein ukuhlukanisa (okuhlinzeka ngama-5.5 amagremu ama-BCAAs) ngaphambili nangakwesokudla ngemuva kokusebenza kwabo kokuphakamisa isisindo amasonto ayishumi.

Kulolu cwaningo, womabili la maqembu abe nokuthuthuka okufanayo ekwakhekeni komzimba namandla ().

Ngokuya ngobufakazi obutholakalayo, akuqinisekile ukuthi kuyawenza umehluko noma ngabe uthatha ama-BCAAs ngaphambi noma ngemuva kokuzivocavoca (ukuqeqeshwa kwesisindo).

Iwindi Lesikhathi Lokuthatha Ama-BCAA

Amazinga e-BCAA esegazini lakho eliphakeme emva kwemizuzu engama-30 ngemuva kokudla isengezo, kepha izifundo kusamele zinqume isikhathi esifanele sokuzithatha ().

Ngaphandle kwethiyori ebibambe isikhathi eside yokuthi unemizuzu engama-45-60 ngemuva kokuzivocavoca ukuthola izinzuzo ezinkulu zokwakha izicubu ngokudla amaprotheni, ucwaningo olusha lubonisa ukuthi leli windi lesikhathi lingaba lide njengamahora amahlanu emva kokuzivocavoca (,).

Ngaphezu kwalokho, uma ngabe udle ukudla noma uthathe isithasiselo seprotheyini amahora angu-1-2 ngaphambi kokuzivocavoca, isikhathi sokuzivocavoca emva kokuzivocavoca ama-BCAAs noma amanye amaphilisi wamaphrotheni kungenzeka angabaluleki kangako uma ngabe uvivinya umzimba ungadlile muva nje, njengakusa ekuseni ().

Izengezo ze-BCAA zilula ngokwanele ukuthi kulula ukuzisebenzisa ngaphambi nje noma ngemuva kokuzivocavoca umzimba uma uzizwa zenza umehluko kuwe.

Ngesikhathi sokuzivocavoca umzimba

Ukuthatha ama-BCAAs ngesikhathi sokuzivocavoca kufundwe kancane ekuqeqesheni ukukhuthazela, njengokugijima ibanga nokuhamba ngebhayisikili.

Lapho abesilisa abayi-193 ababambe iqhaza emjahweni webhola banikezwa amagremu ayi-16 ama-BCAAs ngesikhathi somcimbi, abagijimanga ngokushesha kunamadoda anikezwe i-placebo ().

Ngokwengeziwe, ucwaningo kubagibeli bamabhayisikili lwehlulekile ukukhombisa ukuthuthuka kokusebenza komzimba ekuthatheni ama-BCAAs ngesikhathi sokuzivocavoca umzimba, noma izithasiselo zingasiza ukunciphisa ukukhathala kwengqondo ().

Ucwaningo lokucacisa isikhathi esifanele sokuthatha ama-BCAA lunqunyelwe. Kungeke kungenze umehluko omkhulu ukuthi izithasiselo ze-BCAA zithathwa ngaphambi noma ngemuva kokuzivocavoca umzimba, futhi kungenzeka ungadingi ukuzinika isikhathi ngqo ukuxhasa ukwakhiwa kwemisipha.

Ezinye Izinto Ezingathuthukisa Ukusebenza Kwe-BCAA

Ekubuyekezweni kwakamuva kwezifundo, ososayensi bathole ukuthi kunezinto ezintathu ezibonakala zibalulekile ekunciphiseni ukulimala kwemisipha okuhlobene nokuvivinya umzimba ngezithasiselo ze-BCAA.

Okokuqala, kungadingeka ukuthi usebenzise umthamo wansuku zonke okungenani wama-91 mg ngekhilogremu (200 mg ngekhilogremu) wesisindo somzimba.

Isibonelo, uma unesisindo esingamakhilogremu ayi-165 (75 kg), uzodinga ukuthatha isilinganiso okungenani esingu-15 amagremu (15,000 mg) ama-BCAAs nsuku zonke.

Okwesibili, kuzodingeka uqhubeke nenqubo yakho yokwengeza ye-BCAA esikhathini eside (ngaphezu kwezinsuku eziyishumi) ukuze ubone izinzuzo ezibalulekile zokuvikela imisipha.

Lokhu kusho nokuthi ukuthatha isengezo nsuku zonke esikhundleni sokuthatha kuphela izinsuku ozilolonga ngazo.

Okwesithathu, ukuthi uthatha kaningi kangakanani isengezo kungaba yisici. Ngamanye amagama, ukwehlukanisa umthamo wakho wansuku zonke ube ngamanani amabili noma ngaphezulu, njengaphambi nangemva kokuzivocavoca, kungasiza ().

Okokugcina, khumbula ukuthi udinga okungaphezu kwama-BCAA ukwakha amaprotheni emisipha. Kunamanye ama-amino acid ayisithupha okumele uwadle ukuze umzimba wakho ukwazi ukwenza amaprotheni. Ngakho-ke, ukufaka eminye imithombo yamaprotheni ekudleni kwakho kubalulekile ().

Izinzuzo zokuvikela imisipha zezengezo ze-BCAA zingaba namathuba amaningi uma uthatha ama-91 mg ngekhilogremu (200 mg ngekhilogremu) yesisindo somzimba nsuku zonke, kufaka phakathi nezinsuku ezingezona zokuzivocavoca. Kungasiza futhi ukuhlukanisa ukudla kwakho kwansuku zonke kwe-BCAA kube ngamanani amabili noma ngaphezulu.

Okusemqoka

I-BCAA inezela ngokulula ngokunikeza izakhi zomzimba ezisekela imisipha. Kodwa-ke, ososayensi bayabuza ukuthi lezi zithasiselo zinikeza inzuzo kunemithombo yokudla.

Ucwaningo oluqhathanisa ngqo izinzuzo zokuthatha ama-BCAAs ngaphezu kwamanye amaphilisi we-protein ngasikhathi sinye lunqunyelwe.

Ukuthatha ama-BCAAs ngaphambi noma ngemuva kokuzivocavoca kungasebenza ngokulinganayo ekuhlinzekeni ukuvikelwa kwemisipha.

Futhi, ungahle ungadingi ukubabeka isikhathi ngokunembile ukuxhasa ukwakhiwa kwemisipha.

Ukuthola umthamo owanele ngokuya ngesisindo somzimba wakho kubalulekile, kanye nokuqhubeka nokuwathatha isikhathi eside, kufaka phakathi nezinsuku ezingezona zokuzivocavoca.