Nws siv los ua cov protein cocktail rau kev loj hlob ntawm cov leeg yog qhov tseem ceeb rau qhov ib nrab ntawm tib neeg. Txawm li cas los xij, nyob rau hauv peb lub sij hawm tsis muaj leej twg yuav xav tsis thoob los ntawm tus ntxhais uas xaiv cov khoom noj khoom haus zoo li no. Cov nqaij tawv zoo nkauj tsis muaj rog yuav tsis tiv thaiv leej twg! Ntxiv rau, qee tus ntxhais muaj teeb meem nrog qhov hnyav nce toj - lawv, kom mob nqaij ntshiv, es tsis muaj roj hauv qhov teeb meem, nws tseem yog ib qhov txaus nyiam xaiv cov kev noj haus zoo li lub cev coctail.
Yuav ua li cas lub protein cocktail ua hauj lwm?
Muaj ob hom protein cocktails - ceev thiab qeeb. Txhua ntawm lawv muaj nws tus kheej zoo:
- Whey proteins yog protein ntau "ceev". Nws tau lub npe hu ua nws lub peev xwm yuav yooj yim absorbed los ntawm tib neeg lub cev. Noj cov protein zoo ua ntej thiab tom qab qhov kev ua haujlwm, nrog rau thaum sawv ntxov thiab thaum nruab hnub. Lub vas nthiv cov protein, tig mus, muab faib ua cais thiab siv tau. Qhov txawv ntawm lawv yog tias cais tawm muaj protein ntau, thiab nyob rau hauv lub geyner muaj carbohydrates.
- Casein proteins yog qeeb protein ntau. Cov tshuaj no maj mam nqis, vim hais tias thaum nws nkag mus rau hauv lub plab nws yuav hloov mus rau hauv cov huab cua zoo li lub cev. Nws raug pom zoo kom siv sij hawm nyob rau hauv cov sij hawm thaum koj yuav tsum tau nyob ntev ntev tsis muaj zaub mov los yog ua ntej mus pw.
Paub txog cov protein cocktail rau koj, koj tuaj yeem siv nws kom raug. Tam sim no kws txawj pom zoo rau lub tswv yim hais tias lub geyner yog ib qho dub tshaj plaws, thiab tsis yog txhua tus txiv neej yuav tsis txhob cia cov roj deposits ntawm lawv txais tos txawm nyob rau hauv intensive heev loading. Vim yog qhov tseeb tias tus poj niam lub cev muaj kev txawv txav thiab txawm ntau nyuaj los tawm ntawm cov ntaub so ntswg, cov ntxhais tsis pom zoo siv cov geyners.
Yuav ua li cas siv ib qho protein cocktail?
Tam sim no hais tias koj paub raws nraim li cas ib tug protein cocktail yog tseem ceeb, koj tseem yuav to taub cov cai ntawm nws txais tos.
Yuav pib nrog - tsawg ntawm kev ua lej. Cov kws tshawb fawb tau xam tias ib tug neeg uas tsis koom nrog kev ua si yuav tsum tau 1.5 grams ntawm cov protein ib kilogram ntawm ib hnub twg, thiab cov neeg ua si, thiab ntau tshaj ntxiv - 2-2.5 g ib kilogram. Yog li, ib tug ntxhais hnyav 50 kg, tsis muaj kev koom tes hauv kev ua si, yuav tsum haus txhua 50x1.5 = 75 grams ntawm cov protein, thiab tus hluas nkauj uas tuaj xyuas lub gym - 50 * 2 = 100 grams protein ib hnub.
Los xam, txawm tias koj noj cov kev cai los yog tsis, nws yooj yim heev. Rau txhua txhua 100 grams ntawm nqaij, yuav tsum muaj li 20 grams ntawm cov protein, uas txhais tau hais tias txawm tias koj yog ib yam khoom noj khoom haus, koj tsis pom zoo noj ntau tshaj 50-60 gram protein. Cov nyiaj uas tau ploj lawm yog tsim nyog hloov cov protein cocktail. Tsis txhob hnov qab tias yog tias koj nce cov protein ntau hauv koj cov zaub mov, koj yuav tsum txo koj cov roj tsawg thiab cov carbohydrates, txwv tsis pub koj yuav nce phaus vim qhov ntau ntau calories nyob rau hauv kev noj haus.
Thaum twg thiaj li yuav tsum haus dej cocktail?
Nyob ntawm koj cov hom phiaj qhov kawg, lo lus teb rau lo lus nug ntawm kev noj haus thaum twg
Muab suav rau hauv koj tus yam ntxwv ntawm lub cev. Nws ntseeg hais tias ntau tshaj 40 gram ntawm cov khoom noj protein tsis tau noj, yog li ua kom paub tseeb tias qhov feem pua ntawm koj cov dej cawv tsis tshaj qhov tshuaj no. Nws yog ib qho zoo rau noj ib qho dej cawv hauv me me ntawm 4-5 zaug ib hnub twg.
Nco ntsoov tias cov protein co yog qhov tseem ceeb tshaj plaws thiab koj yuav tsum tau nrog koj tus kws qhia lossis kws kho mob ua ntej yuav noj. Hauv kev sib tham, nco ntsoov hais txog txhua yam ntawm koj cov kab mob ntev - koj yuav muaj qhov tsis zoo rau kev noj cov tshuaj no.