I-BCAAs Gcina Imisipha Ngenkathi Nciphisa Amakholori
Ama-amino acids (i-BCAAs) ahlanganiswe ngamagatsha ayingxenye yezingxenye zokucwaninga kwamandla okucwaninga kakhulu nokuthandwa kakhulu ukuze kutholakale imisipha. Ama-BCAAs aboniswe ukusiza ukulimala kwemisipha eyenziwe ngokuzivocavoca futhi akhuthaze imisipha yamaprotheni synthesis (ukukhula kwemisipha). Zixhunyaniswe nokulondoloza ubukhulu obuqinile phakathi "kokudla okunqunyiwe" okuvimbela amakholori nama-carbohydrate ngesikhathi sokuqeqeshwa okujulile ngokomzimba. Abantu abadala abakhuthele abagijimi banemigomo yempilo ehlanganisa ukuzuza imisipha ngesikhathi belahlekelwa amafutha. Le nqubo idinga inhlanganisela yokusika ama-calorie nokuzivocavoca ngeshwa "ukubeka ingozi yokulahleka kwezicubu ezilukhuni, okungenza ukunciphisa ukusebenza." Yilapho i- BCAA ingasiza khona kakhulu futhi sizobheka indlela abazuza ngayo umzimba ngesikhathi se-caloric ukuvinjelwa ngokubambisana nokuqeqeshwa okunzima kokumelana.
Yiziphi i-BCAAs?
Ama-amino acids (i-BCAAs) ehlanganisiwe ayingxenye ebalulekile equkethe i-leucine, i-isoleucine, ne-valine. Okubalulekile kusho ukuthi umzimba awukhiqizi ama-amino acids futhi kumele udliwe ngokusebenzisa umsoco wethu wansuku zonke. Lokhu kwenziwa kalula ukudla okunomsoco noma ukuphuza amaprotheni ane-25% ye-BCAAs. Amaphesenti amakhulu ama-amino acid e-branched atholakalayo emasipha kanye nezifundo zethu zibonise i-leucine ephethe i-muscle protein synthesis (ukukhula kwemisipha). Akumangalisi ukuthi i-BCAAs " yizona ezithengiswa kakhulu phakathi kwama- bodybuilders ezemvelo ."
I-BCAAs nokuzivocavoca
Ukulimala kwemisipha (EIMD) eyenziwa ngokuzivocavoca kwenzeka ngesikhathi sokuzikhandla kanzima futhi ngokuyinhloko sidiliza izicubu zethu ezibuhlungu. Ngolunye usuku, imiphumela emibi ye-EIMD izwa ngokunyuka kwesisindo somzimba, ukunciphisa izinga lokunyakaza nokusebenza kanye nokuvuvukala. Ama-amino acid (BCAAs) asetshenziswe ngaphambi nangemva kokusebenza kubonise "ukugqugquzela imisipha yamaprotheni okuholela ekutheni i-post-exercise ilulame, ukuvumela abathengi ukuba baqeqeshe isikhathi eside kakhulu." Okunye impendulo enhle yenzelwe ukusebenza kwezemidlalo ngaphezu ukugcinwa kwemisipha nge- supplementation ye- BCAA. I- Journal ye-International Society of Sports Nutrition ibike i-BCAAs ethathwe ngaphambi nangemva kokuqeqeshwa kokumelana nokusheshisa ukuvuselela imisipha nokusebenza komzimba okuthuthukisiwe. Ucwaningo oluqhubekayo yi- National Strength and Conditioning Association lubonise ukuthi i-whey protein equkethe ama-25% we-BCAAs akhuthaza ukuthi imisipha enkulu izuze isikhathi esingaphezu kwesonto.
I-BCAAs ne-Caloric Restriction
Ukusika noma "ukunciphisa ukudla" kuyathandwa phakathi kwabagijimi kodwa abantu abakhuthele abazama ukulahlekelwa isisindo nabo basebenzisa le nqubo. Ukudla ukusika kudinga ukuvimbela amakholori nama-carbohydrate ngomzamo wokunciphisa izitolo ze-carbohydrate futhi uphoqele umzimba ukuthi ushise amafutha ukuze uphethiloli. Umgomo weqhinga ukugqugquzela ukulahleka kwamafutha kodwa inkinga ngekhaloriki yokuvimbela isengozini enkulu yokulahleka kwemisipha kanye. Ukukhawulela amakholori kanye nezakhi ezibalulekile kungaholela ekunciphiseni ukusebenza kwezemidlalo, ukugula okukhulayo nokulimala. Ukudla okwanele kwamaprotheni akwenzi nje umzimba osebenzayo omuhle futhi ukhuthaza imisipha ukuchitha kunokuba ukukhula. Kukhona inani eliningi locwaningo olubonisa ukuthi "ukulondolozwa kwesisindo somzimba kudinga ukufaka inani elanele leproteinyini ephakeme ." Abagijimi abaningi kanye nabantu abadala abakhuthele basebenzisa amaprotheni ane-branched chain chain (BCAAs) ukukhuthaza ukukhula kwemisipha nokusiza ngokuzivuselela umzimba . I- Journal ye-International Society of Sports Nutrition ezitholakala emtholampilo yabonisa ukuthi i-BCAA isetshenziswe ngaphansi kwekhaloriki futhi ukuqeqeshwa okunamandla ukugcina ukuqina okunamandla nokuvuselela okuthuthukisiwe kusebenzisa ngaphambi nangemva kokusebenza. Esinye isiphetho sokucwaninga sanikeza izakhi ezincane ze- carbohydrate "ekudleni okunqunyiwe" nakho kuzosiza ekuthuthukiseni ukusebenza kwezemidlalo.
Imithombo
I-Journal of Ezempilo Yezokwelapha kanye Nokuzivocavoca Komzimba, I-branched-chain chain amino acid supplementation igcizelela ukwehla kwamandla okukhiqiza amandla ngemuva kokuqeqeshwa kwamandla aqinile, Gee TI et al., 1/20/16
Umbhalo weNhlangano Yomhlaba Wonke Yezemidlalo Ukudla, Kuhlelo olulodwa oluyimpumputhe, olufananiswe neqembu: i-branched-chain chain amino acid supplementation nokuqeqeshwa kokumelana nokugcina ukumelana nokugcina ukumelana nokuqina komzimba ngesikhathi sokudla okunomkhawulo we-caloric, u-Wesley David Dudgeon et al., 1/5/16
I-Journal ye-International Society of Sports Nutrition, umonakalo we-muscle owenziwe ngokuzivocavoca unciphise emadodeni aqeqeshelwe ukuphikiswa ngamakino-amino acids: i-randomised, double-blind, i-placebo elawulwa ngokucwaninga, uGill Howatson et al., 5/8/12
I-National Strength and Conditioning Association, Imiphumela yeprotheyini kanye ne-amino acid ukwesekwa ekusebenzeni nasekuqeqesheni ukuzivumelanisa phakathi kwamasonto ayishumi okuqeqesha ukuphikiswa, uKerickick CM et al., 8/06