Ukuqeqeshwa ngeke kusebenze ngokwanele uma umzimba wakho ungenayo i-dopoluchaet protein. Amaprotheni powder kuyindlela elula yokuthola inani elifanele lezakhamzimba. Uma uzivocavoca futhi unakekela ukugcina imisipha, iphrotheni lizoba umkhiqizo wakho obaluleke kakhulu.
Amaphrotheni emidlalweni yokudla okunomsoco obizwa ngokuthi i-concentrate, equkethe amaprotheni esakhiweni sawo angama-75-95%. Kubalulekile ukuqaphela lokho amaprotheni angumkhiqizo wemvelo ngokuphelele, owenziwa kusetshenziswa ubuchwepheshe bamuva, obuvela kumaprotheni ajwayelekile ezitshalo nezilwane.
Kepha ngaphambi kokuthi uthathe isinqumo ngokuthenga i-protein powder, udinga ukuqonda izinhlobo zamaprotheni. Yini ehlukile komunye nomunye, futhi okubaluleke kakhulu, yini okungcono ukuyidla ngaphambi nangemva kokuzivocavoca?
Amaprotheni okwehlisa isisindo nokukhula kwemisipha
Izinhlobo zamaprotheni: izici nokwehluka
Ngokuya nge-protein base sport protein yilezi zinhlobo ezilandelayo: iprotheni ye-whey, iprotheni ye-casein, amaprotheni amaqanda, amaprotheni we-soy, amaprotheni obisi, amaprotheni amaningi. Ngokulandelayo, amaprotheni we-whey, kuya ngokuhlushwa kwamaprotheni ahlukaniswe ukugxila, ukuhlukanisa kanye ne-hydrolyzate. Ekuthengisweni kwamaphrotheni enkomo atholakala, kepha njengoba enesidingo esincane kakhulu kubasubathi, kusethi uyangena.
Whey amaprotheni (Whey)
Umkhiqizo othandwa kakhulu wezemidlalo yokudla okunempilo yi-whey protein. Yenziwe nge-whey yobisi ejwayelekile ngokususa amafutha nezinye izinto ezingezona ezamaphrotheni kunqubo yokuhlunga. Amaprotheni we-Whey amuncwa, ngakho-ke ilungele ukusetshenziswa ngaphambi nangemva kokuzivocavoca umzimba. Usebenze imetabolism, anciphise ukumuncwa kwamafutha futhi agcwalise umzimba ngama-amino acid adingekayo ekwakheni imisipha.
Amaprotheni we-Whey: ukubuka konke okuphelele
Ngokuya ngokuhlushwa kwamaprotheni ama-whey protein alezi zinhlobo ezilandelayo:
- Ukugxila kwamaphrotheni we-whey. Iqukethe amaphesenti angama-89%, kuyilapho igcina inani elincane lamafutha ne-lactose. Yenzelwe amahora we-1.5-2.
- Hlukanisa amaprotheni. Iqukethe amaprotheni angama-90-95% - leli zinga lizuzwa ngokungcola okujulile. I-Digest ye-1-1. 5 amahora. Kuqukethe cishe akukho mafutha ne-lactose.
- Whey hydrolyzate. Kuqukethe ama-99% wamaprotheni futhi kuthatha ukumuncwa okusheshayo (kungakapheli ihora elilodwa). I-Hydrolyzate inenani eliphakeme kakhulu lebhayoloji lamaphrotheni angama-whey.
Ukuphakama kokuhlushwa kwamaprotheni ku-powder powder, kubiza kakhulu izindleko zayo. Umkhiqizo odume kakhulu emakethe yezokudla kwezemidlalo yi-whey protein concentrate ngenxa yentengo efanelekile nokusebenza kahle okuphezulu.
Okudingayo ukwazi ngama-whey protein:
- Kumuncwe ngokushesha, ngakho-ke amaprotheni we-whey alungele ngaphambi nangemva kokuqeqeshwa.
- Inenani eliphakeme lezinto eziphilayo.
- Kuqukethe cishe lonke uhla lwama-amino acid abalulekile.
- Icibilika kahle, inokunambitheka okumnandi.
- Ngenxa yejubane elikhulu lokufunda akunakwenzeka ukusebenzisa ebusuku naphakathi kokudla.
- Isikhathi sokuthi "usebenze" amahora angu-1-2.
Ingxube ephezulu yamaprotheni ayi-3 aphezulu kakhulu
- I-Optimum Nutrition 100% Whey Gold Standard
- I-SAN 100% Pure Titanium Whey
- Ultimate Nutrition Prostar 100% Whey Amaphrotheni
Ukuhlukaniswa kwe-3 ephezulu kakhulu yama-whey protein
- I-Ultimate Nutrition ISO Sensation 93
- MHP umpe
- SAN Titanium Hlukanisa Ephakeme
Ama-whey hydrolyzate ama-3 aphezulu kakhulu
- I-Scitec Nutrition 100% Amaprotheni we-Whey Hydrolyzed
- I-Optimum Nutrition Platinum Hydro Whey
- I-BioTech Iso Whey Zero
I-Casein protein (Caseine)
I-Casein protein yiprotheni ehamba kancane, egaywa isikhathi eside. Ngalesi sizathu, ayifanele ukusetshenziswa ngaphambi nangemva kokuzivocavoca. I-Casein nayo yenziwe ngobisi: ingxenye eyodwa iya ekukhiqizeni amaprotheni we-whey, enye ingxenye - ukwenziwa kwamaprotheni we-casein. Ngenxa yesilinganiso esiphansi sokumunca, i-casein iyi umkhiqizo ofanele ukusetshenziswa ngaphambi kokulala. Ubusuku bonke imisipha yakho izothuthukiswa ngamaprotheni aphile isikhathi eside.
I-Casein protein: ukubuka konke okuphelele
Okudingayo ukwazi nge-casein:
- Kumuncwa kancane, kunikeze ukungena okuqhubekayo kwama-amino acid ezintanjeni zemisipha.
- Ngalesi sizathu, i-casein ilungele ukusetshenziswa ngaphambi kokulala.
- Akudingeki ukusetshenziswa ngaphambi nangemva kokuvivinya umzimba.
- I-Casein icebile nge-calcium.
- Okuhlobene namanye amaprotheni akuncibiliki kahle, kunambitheka okungaphelele.
- Isikhathi "ukusebenza" amahora 4-10.
Amaprotheni aphezulu ama-casein ama-3 aphezulu
- I-Optimum Nutrition eyi-100% yeCasein Gold Standard
- I-Weider Day & Night Casein
- Dymatize Elite Casein
Amaprotheni weSoy (I-Soy proteinine)
I-Soy protein yiprotheni yemifino, ngakho-ke kunjalo ukwakheka kwe-amino acid akuphelele. Ngaphezu kwalokho, akanawo umthelela onenzuzo ekukhuleni kwemisipha, njenge-whey protein. Kodwa-ke, i-soy protein powder iyisinqumo esihle kakhulu kwabadla imifino nalabo abangabekezeleli imikhiqizo yobisi. Amaprotheni e-Soy ngokuvamile akhetha amantombazane ngoba athinta kahle ukukhiqizwa kwamahomoni wesifazane.
Okudingayo ukwazi ngamaphrotheni we-soy:
- Inokwakheka okungaphansi kwe-amino acid nenani eliphansi kakhulu lebhayoloji lawo wonke amaprotheni angenhla.
- Ilungele umzimba wesifazane, ngoba i-soy inyusa izinga lamahomoni abesifazane emzimbeni - i-estrogen, ngenkathi ngesikhathi esifanayo yehlisa inani le-testosterone.
- Yehlisa izinga le-cholesterol emzimbeni.
- Incibilikile kabi emanzini, inokunambitheka okungaphelele.
- ISoya - umkhiqizo wemifino yonke, ngakho-ke kufanelekile abadla inyama.
- Ingadliwa ngemuva kokuzivocavoca noma phakathi kokudla.
- Isikhathi "somsebenzi" amahora angu-3-5
Amaphrotheni aphezulu amathathu aphezulu wesoya
- Pure Soy Amaphrotheni Hlukanisa
- I-Geneticlab Nutrition Soy Amaphrotheni
- I-Scitec Nutrition Soy Pro
Amaprotheni amaqanda (EGG)
Amaprotheni amaqanda anakho inani eliphakeme kakhulu lebhayoloji, iseduze kakhulu nomkhiqizo wamaprotheni ofanele. Lolu hlobo lwamaprotheni lwenziwa ngamaqanda amhlophe futhi lunezinga eliphezulu lokugayeka kokudla. Ayidumile ikakhulukazi njengomkhiqizo ozimele ngenxa yezindleko eziphezulu. Ingase ilungele labo abangabekezeleli imikhiqizo yobisi.
Okudingayo ukwazi ngamaphrotheni amaqanda:
- Ilungele ukusetshenziswa ekuseni, ngaphambi nangemva kokuqeqeshwa.
- Inenani eliphakeme kakhulu lezinto eziphilayo
- Iqukethe isethi ephelele yama-amino acid, amaqanda amaprotheni yi-protein ephelele.
- Izindleko ezibiza kakhulu.
- Isikhathi sokuthi "usebenze" amahora angu-3-5.
Amaphrotheni amaqanda ama-3 aphezulu kakhulu
- Amaprotheni amaqanda amsulwa
- Amaprotheni we-CYBERMASS Egg
- Amaprotheni amaqanda e-RPS Nutrition
Amaprotheni amaningi
I-multicomponent noma i-protein eyindida iyinhlanganisela yezinhlobo ezahlukahlukene zamaprotheni (whey, ubisi, iqanda, isoya, njll.) Ekuvumela ukuthi uthole ngokushesha iqoqo eligcwele lama-amino acid ahlukile. Ngokungafani ne-whey ithathwa kancane kancane, ngakho-ke isetshenziswa kabanzi. Amaprotheni amaningi / afanele ukusetshenziswa ngemuva kokuzivocavoca kanye nosuku lonke. Lolu hlobo lwamaprotheni luvame ukwakhiwa ngama-amino acid, ama-BCAAs, i-glutamine, amafutha anempilo, kanye ne-creatine.
Amaprotheni ayinkimbinkimbi: ukubuka konke okuphelele
Okudingayo ukwazi ngamaphrotheni wezinto eziningi (eziyinkimbinkimbi):
- Ingadliwa ngemuva kokuzivocavoca noma phakathi kokudla.
- Ingabe ifaneleka kakhulu njengomkhiqizo owengeziwe, kungakuhle ukuyihlanganisa ne-whey ne-casein
- Kusuka kumaphrotheni anezici eziningi inani eliphakeme kakhulu lebhayoloji.
- Inezindleko eziphansi.
- Isikhathi "somsebenzi" amahora angu-3-6.
Amaphrotheni aphezulu kakhulu angama-3 aphezulu kakhulu
- I-MHP Matrix
- Amaprotheni we-Weider 80+
- I-BSN Syntha-6
Amaprotheni obisi (Ubisi)
Amaprotheni obisi awaziwa kakhulu kunezinye izinhlobo zamaprotheni. Lolu hlobo lwamaprotheni angama-20% anama-whey protein, nama-80% we-casein. Ngenxa yokuthi ingxenye enkulu yeprotheni yobisi inamaprotheni ahamba kancane, ingasetshenziswa ebusuku noma phakathi kokudla.
Okudingayo ukwazi ngamaphrotheni obisi:
- Ingadliwa phakathi kokudla ngenxa yokuqukethwe kwayo okuphezulu kwe-casein.
- Akudingeki ukusetshenziswa ngaphambi nangemva kokuvivinya umzimba.
- Iqukethe i-lactose, ngakho-ke akuyona yonke efanelekile ngenxa yezici zokugaya.
- Inezindleko eziphansi.
- Isikhathi "somsebenzi" amahora angu-3-4.
Kubalulekile ukuqaphela ukuthi uhlobo ngalunye lwamaprotheni (hhayi nje whey!) ngokuya ngesilinganiso sesihlungi singenziwa njenge-concentrate, ihlukanise kanye ne-hydrolyzate.
Itafula eliwusizo lezinhlobo zamaprotheni
Ukuze kusetshenziswe ukwaziswa okuhlinzekiwe, nikeza itafula elenziwe ngomumo, eletha umehluko omkhulu phakathi kwezinhlobo ezahlukahlukene zamaprotheni.
Imininingwane eyisisekelo mayelana nezinhlobo zamaprotheni
| Izinhlobo zamaprotheni | Ngenkathi usebenza | Izinga lokumunca (1 ihora) | Biological amasu Inani | Izici |
|---|---|---|---|---|
| whey | 1-2 amahora | I-10-15 g | 100% | Ukumuncwa okusheshayo, okumnandi kunambitheka, okuncibilika kalula, inani eliphakeme lezinto eziphilayo, okulungele ukwamukelwa ekuseni, ngaphambi nangemva kokuzivocavoca, isikhathi esifushane sokuthi "usebenze". |
| UCasein | 5-8 amahora | I-4-6 g | 80% | Ukumuncwa okude futhi kulungele ukusetshenziswa ngaphambi kokulala, inkomba enhle yokwakheka kwe-amino acid, isikhathi eside "somsebenzi", ayincibiliki kahle emanzini, ukunambitheka okungafanelekile. |
| Am | 3-5 amahora | I-3-4 g | 75% | Ukumuncwa okude, umsebenzi we-estrogenic, olungele amantombazane, inani eliphansi lezinto eziphilayo, ukunambitheka okungaphelele, ukuncibilika okungamanzi kahle. |
| egg | 3-5 amahora | I-9-11 g | 100% | Inani eliphakeme kakhulu lezinto eziphilayo, ukumuncwa okusheshayo, okufana neprotheyini efanelekile yokusebenza kahle, ephelele ekunciphiseni isisindo, intengo ebizayo. |
| Ubisi | 3-4 amahora | I-4-5 g | 90% | Okungabizi kakhulu, inkomba enhle yokwakheka kwe-amino acid, kungalulaza amathumbu i-lactose engabekezelelani, ukukhetha okuncane emakethe. |
| I-Lot-komponenty | 3-6 amahora | I-5-8 g | 90% | Engabizi, ingena kahle ekudleni okulula, efanelekile ukusetshenziswa, ngaphezu kwelinye iprotheni. |
Isikhathi esihle sokuthatha amaprotheni
| Uhlobo lwamaprotheni | Ukusa okulandelayo ukuvusa | Phakathi kokudla ukudla | Kuya Zivocavoce | Ngemva Zivocavoce | Ngaphambi ubuthongo |
|---|---|---|---|---|---|
| whey | +++++ | ++ | ++++ | +++++ | + |
| UCasein | + | +++ | + | ++ | +++++ |
| Am | +++ | ++++ | + | +++ | +++ |
| egg | +++ | ++++ | ++ | +++ | +++ |
| Ubisi | +++ | ++++ | ++ | ++ | +++ |
| Izinto eziningi | +++ | ++++ | ++ | ++ | +++ |
Amaprotheni aphezulu kakhulu ngamunye
| Uhlobo lwamaprotheni | Umkhiqizi |
|---|---|
| Ukugxila kwe-Whey | I-Optimum Nutrition 100% Whey Gold Standard Ultimate Nutrition Prostar 100% Whey Amaphrotheni I-SAN 100% Pure Titanium Whey |
| Ukuhlukaniswa kwesondo | I-SAN Platinum Isolate Supreme MHP umpe I-Ultimate Nutrition ISO Sensation 93 |
| Whey hydrolyzate | I-Optimum Nutrition Platinum Hydro Whey I-Scitec Nutrition 100% Amaprotheni we-Whey Hydrolyzed I-BioTech Fuel |
| I-Casein protein | Igolide elijwayelekile i-100% ye-Casein Optimum Nutrition I-Elite Casein Dymatize I-Weider Day & Night Casein |
| Amaprotheni weSoy | I-Geneticlab Nutrition Soy Amaphrotheni I-Scitec Nutrition Soy Pro Pure Soy Amaphrotheni Hlukanisa |
| Amaprotheni amaqanda | Amaprotheni amaqanda e-RPS Nutrition Amaprotheni we-CYBERMASS Egg Amaprotheni amaqanda amsulwa |
| Amaprotheni amaningi | IMatrix evela kuSyntrax ® I-BSN Syntha-6 Amaprotheni angama-80 + avela ku-Weider |
Vele, umqulu onjalo wolwazi kunzima ukuwuqonda nokukhumbula. Uma ucabanga nje ngokuthenga ukudla kwezemidlalo, futhi ungakwazi ukunquma ngohlobo oluthile lwamaprotheni, yeka ukukhetha kwakho kwiprotheni ye-whey. Okokuqala, ungakhetha amaprotheni wokugxila, kepha naka okuqukethwe kwamaprotheni abhalwe kuhlu. Uma unekhono lezezimali, qhubeka uthenge ukuhlukaniswa kwamaprotheni angama-whey.
Bona futhi:
- Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha
- I-Creatine: kungani kunesidingo sokuthi ngubani ozothatha, azuze futhi alimaze, imithetho yokwamukelwa
- I-BCAA: kuyini, kungani kudingeka, ngubani ongamthatha, azuze futhi alimaze, imithetho yokwamukelwa
- I-Creatine: kungani kunesidingo sokuthi ngubani ozothatha, azuze futhi alimaze, imithetho yokwamukelwa