Cov protein ntau yog cov txheej txheem ntawm ntau hom proteins (whey, casein, qe thiab kua). Nyob rau hauv txawv complexes, sib tov sib txawv nyob rau hauv lub xov tooj ntawm cov proteins thiab nyob rau hauv lawv feem pua composition, uas feem ntau differentiates tus nqi ntawm complexes.
Whey protein lossis complex?
Thaum xaiv ntawm whey thiab protein ntau, koj yuav tsum, ua ntej tshaj, yuav tsum tau ua raws li koj cov protein ntau hauv txhua hnub thiab cov hom phiaj.
Whey protein yog hom tshuaj lom neeg tshaj plaws (30-40 min). Nws yog qhov zoo tshaj plaws rau kev muab lub cev nrog cov khoom noj uas tsim nyog tom qab ua exercise , thiab nws tuaj yeem siv los ua lwm yam khoom muaj protein ntau, noj nws thaum noj mov tsis yog khoom noj txom ncauj. Ua tsaug rau cov amino acids nyob hauv cov protein ntau whey, nws txhawb cov hlab ntsha rog, uas yuav pab tau rau hnyav, poob phaus los yog ua haujlwm ntawm kev pabcuam.
Muaj protein ntau vim muaj ntau hom protein ntau zoo heev rau lub cev thiab lub cev lub cev ntev heev, thaum koj lub cev xav tau ntau cov protein ntau. Tag nrho cov sib tov ntawm protein ntau yog digested los ntawm lub cev nyob rau theem: whey protein - 30-40 min, soy thiab qe protein - 2-4 teev thiab casein - 6-8 teev. Ua tsaug rau lub sijhawm ua ke ntawm cov nqaijrog, cov protein ntau yog pub zaub mov rau koj lub cev nrog cov khoom noj kom tsim nyog mus txog 8 xuab moos, nws yuav pab tau yog tias koj tsis noj khoom noj los yog nyob ntawm txoj kev.
Ua kom tiav protein ntau
Feem ntau cov protein kom pom zoo yuav tsum tau noj tom qab kev cob qhia los npaj lub cev nrog cov protein thiab ua ntej mus pw kom lub zog rau lub cev thaum lub sijhawm ua kom rov ua haujlwm zoo. Ib feem ntawm qhov ua protein ntau yog 30-60 g, nyob ntawm qhov ntev thiab koj qhov hnyav. Thaum siv cov protein ntau ua khoom txom ncauj, qhov feem yuav yog 20-40 g. Yuav tsum tsis txhob noj ua ntej protein , vim qhov no yuav ua rau tsis zoo nyob rau hauv kev cob qhia.
Tab sis koj yuav tsum tsis txhob tsim txom cov protein, tag nrho cov kev ua si kev noj haus yog tsuas yog ib qho khoom noj khoom haus, yog li tsis txhob hnov qab txog kev noj zaub mov tsis tu ncua.
Qhov zoo tshaj plaws protein ntau
Kev ua lag luam tam sim no nthuav tawm ntau cov sib xyaw ntawm cov sib txawv ntawm cov nqi thiab nqi, peb sawv cev rau qhov zoo tshaj plaws ntawm lawv:
- BSN Syntha-6
- Syntrax Matrix
- MHP Probolic-SR
- MusclePharm Combat
- Dymatize Elite Fusion 7
- Weider Protein 80 Plus
- Dymatize cov neeg tseem ceeb XT