Feem ntau cov neeg ncaws pob uas koom nrog kev tawm dag zog lossis lub cev tawm dag zog feem ntau tsis paub yuav ua li cas kev noj zaub mov zoo rau kev ua si. Feem ntau, lawv tsuas yog nyiam ntawm hom zaub mov twg xaiv, thiab tsis yog yuav ua li cas noj nws kom raug.
Hom hom quav ntxiv
Tam sim no, muaj peb qhov kev paub zoo thiab pom tseeb ntawm cov tshuaj ntxiv uas tsim nyog rau nce cov leeg nqaij. Namely protein, glutamine thiab creatine. Qhov tshwm sim tau lom zem ntau nyob ntawm lawv cov ntawv thov raug.
Kev cai Protein
Qhov tseem ceeb tshaj plaws rau noj protein kom muaj txiaj ntsig yog xaiv lub sijhawm. Feem ntau qhov no yog qhov tshwm sim tom qab kev cob qhia rau plaub caug lossis tsib caug grams. Txhawm rau rov ua kom rov zoo thiab loj hlob daim txhuam cev-zoo li cov leeg, lawv yuav tsum tau muaj zaub mov sai. Lub sijhawm teem sijhawm tom qab uas cov kws tshaj lij tawm tswv yim yog ua ntej yuav mus pw. Koj yuav tsum nqa nees nkaum mus rau peb caug grams. Hauv qhov no, 8 teev tau muab sijhawm tsaug zog. Qhov no yuav yog lub sijhawm ntev tshaj plaws hauv lub cev tsis tau muaj protein ntau. Yog li ntawd, tam sim ntawd tom qab koj pw rau pluas tshais, koj yuav tsum noj lwm nees nkaum mus rau peb caug grams, uas yuav tsum tshwm sim peb caug feeb ua ntej noj mov loj. Cov txheej txheem zoo li no yuav pab lub cev, uas tau dhau los ua ib qho kab mob catabolic thaum pw tsaug zog. Koj qhov kev ua noj protein tom ntej yuav tsum nyob li 30 feeb ua ntej koj kev ua haujlwm tom ntej. Qhov no yuav pab catabolic ua haujlwm ntawm cov txheej txheem kev cob qhia.
Ntxiv mus, hauv qee kis, cov protein tuaj yeem hloov nrog cov khoom noj uas muaj cov qib protein ntau. Txawm li cas los xij, nws yuav tsum nco ntsoov tias nws yog cov hmoov protein uas feem ntau nqus tau los ntawm lub cev.
Cov kev cai rau kev siv creatine
Muaj ntau cov txiaj ntsig los siv creatine. Ua ntej, creatine fluidizes cov leeg. Ua li no, synthesis protein yog pab tau. Thiab qhov no txhim kho qhov rov qab ntawm lub cev ntawm kev ua haujlwm thiab kev mus kom ze. Lub sijhawm sijhawm coj tus creatine yog 30 feeb ua ntej thiab sai li sai tau tom qab koj tawm haujlwm. Qhov sib xyaw nrog cov protein pub koj los tsim lub xeev anabolic rau cov leeg nqaij. Nws kuj tseem pab tiv thaiv kev sib tsoo thiab catabolism.
Ntxiv nrog rau ob yam tshuaj tseem ceeb creatine no, koj tuaj yeem ntxiv rau lawv thawm hnub. Cov kws tshaj lij pom zoo 25-30 ib hnub nyob rau ib hom kev tshem tawm theem. Nws kav ntev li 5 hnub. Tom qab ntawd koj tuaj yeem mus rau theem txij nkawm ntawm 10-20 grams.
Ntxiv nrog rau ob qho kev pabcuam tseem ceeb creatine no, koj tuaj yeem ntxiv ob peb pabcuam ntxiv nyob rau ib hnub. Nws raug nquahu kom noj 25-30 grams ntawm creatine ib hnub nyob rau lub sijhawm thauj khoom (kav ntev txog tsib hnub), thiab tom qab ntawd hloov mus rau theem kev saib xyuas ntawm 10-20 grams ntawm creatine ib hnub, uas yuav kav txog ib hlis.
Cov kev cai rau kev noj cov glutamine
Glutamine, ua ib qho ntawm ntau tshaj ntawm cov amino acids, pab hauv kev rov qab los ntawm lub cev los ntawm kev ntxiv dag zog rau tag nrho kev tiv thaiv kab mob. Nws yog qhov yuav tsum tau coj nws tam sim ntawd tom qab kev cob qhia rau 10 grams. Txawm hais tias 5 grams glutamine tau pom tias nce qib kev loj hlob hormone.
