Qhov Kev Tiv Thaiv Protein Pab Koj Kev Rog Rog Kom Rog Kom Rog thiab Rog Rog

Zoo Siab

• Yog dab tsi Protein Shakes?
• Protein Shakes Tsis Txo Lub Cev Nqaij thiab Qab Zib
• Cov Tuav Protein Tej zaum yuav nce Metabolism
• Protein Shakes Yuav Pab Koj Rog Kom Rog Kom Rog thiab Rog Rog
• Protein Shakes Tuaj Yuav Txo Tsis Taus Ua kom cov leeg plam thiab kev zom zaub mov qeeb
• Kev Tuav Pov Hwm protein yuav pab tiv thaiv kom yuag rov rog tom qab yuag poob
• Hom twg ntawm cov protein zoo tshaj?
• Koob tshuaj thiab sab kev phiv
• Nqa Ntawv Los Tsev

Protein yog cov khoom noj muaj txiaj ntsig zoo rau kev poob phaus.

Kev txais kom txaus tuaj yeem txhawb koj cov metabolism, txo qhov koj lub siab thiab pab kom koj lub cev rog tsis poob cov leeg nqaij.

Kev zom zaub mov yog ib txoj hauv kev yooj yim kom ntxiv cov protein ntau rau koj cov zaub mov noj, thiab tau pom tias yuav pab kom yuag.

Kab lus no piav qhia txhua yam koj xav paub txog protein shakes thiab seb lawv cuam tshuam koj qhov hnyav li cas.

Yog dab tsi Protein Shakes?

Protein shakes yog dej haus uas ua los ntawm kev sib xyaw cov hmoov protein nrog dej, txawm hais tias lwm cov khoom xyaw feem ntau ntxiv tau ib yam nkaus.

Lawv tuaj yeem yog ib qho yooj yim ntxiv rau kev noj haus, tshwj xeeb tshaj yog thaum nkag mus rau cov khoom noj muaj txiaj ntsig zoo tsawg tsawg.

Txawm hais tias cov neeg feem coob tsis tas yuav lawv los ua kom tau protein txhua hnub, lawv kuj tuaj yeem siv tau yog tias koj xav tau kom koj cov khoom noj ntxiv rau qee qhov laj thawj.

Koj tuaj yeem yuav cov hmoov muaj protein ntau thiab sib tov koj tus kheej, tab sis koj kuj tseem tuaj yeem tau txais ntau hom kev sib txawv ntawm cov kua ua ntej.

Qee qhov nrov tshaj plaws ntawm cov hmoov protein ntawm lub khw yog:

• Cov muaj protein ntau: Sai sai nqus, chaw yuj nyuj. Muaj tag nrho cov amino acids tseem ceeb ().
• Casein protein: Maj mam nqus, ua mis nyuj-based. Muaj tag nrho cov amino acids tseem ceeb ().
• Taum protein: Kev cog ntoo thiab muaj txhua cov amino acids tseem ceeb. Kuj tseem muaj cov kua isoflavones, uas tuaj yeem muab qee yam txiaj ntsig kev noj qab haus huv ().
• Hemp protein: Kev cog cov ntoo thiab siab nyob rau hauv omega-3 thiab omega-6 cov rog, tab sis qis qis ntawm cov amino acids tseem ceeb lysine ().
• Mov nplej protein: Kev cog ntoo thiab nyob qis qis hauv qhov tseem ceeb amino acid lysine ().
• Taum mog protein: Kev cog qoob loo thiab cog qis thiab tsis muaj qhov tseem ceeb amino acids cystine thiab methionine (4).

Qee lub npe muaj cov khoom sib txawv ntawm cov sib txawv ntawm cov hmoov protein. Piv txwv li, ntau hom cog cog ntoo sib xyaw los ua hom kom ua tiav txhua lwm cov amino acid profile.

Prkesin shakes tuaj yeem muaj cov protein sib txawv, txhua tus nrog nws tus yam ntxwv.

Protein Shakes Tsis Txo Lub Cev Nqaij thiab Qab Zib

Protein tuaj yeem txo qis kev tshaib plab thiab tsis qab los ntawm ob txoj hauv kev.

Ua ntej, nws nce theem ntawm kev qab los noj mov-txo cov tshuaj hormones zoo li GLP-1, PYY thiab CCK, thaum txo cov theem ntawm cov tshaib plab ghrelin (,,,,).

Thib ob, protein pab koj lub siab kom ntev dua (,).

Hauv ib txoj kev tshawb nrhiav, cov pluas tshais muaj protein ntau tau pab cov neeg tuaj koom kom tau txog 135 calories tsawg dua hauv ib hnub ().

Hauv lwm qhov ntxiv, cov txiv neej rog dhau los uas tau rog kom yuag yuag nce ntxiv rau lawv cov protein kom 25% ntawm tag nrho cov calories. Qhov no nce txiav txoj kev ntshaw mus los ntawm 60% thiab hmo ntuj muaj kev txom nyem txom ncauj ib nrab los ntawm ib nrab ().

Kev nce ntxiv ntawm cov protein ntau ntawm 15% mus rau 30% ntawm tag nrho cov calories pab kom cov neeg koom hauv lwm txoj kev tshawb nrhiav kom noj 441 calories tsawg dua ib hnub yam uas tsis tas sim ua kom txwv lawv feem ().

Dab tsi ntxiv, thaum kawg ntawm lub sijhawm kawm 12-lub lim tiam, lawv tau poob qhov nruab nrab li 11 lbs (5 kg) ().

Cov shakes no tuaj yeem yog txoj hauv kev yooj yim kom ntxiv cov protein ntxiv rau koj cov zaub mov noj. Txawm li cas los xij, nco ntsoov tias ntau dhau kuj tseem tuaj yeem ua rau cov calories ntau.

Lwm txoj kev tshawb nrhiav pom tias cov tshee muaj 20-80 gram ntawm cov protein tag nrho cov kev tshaib kev nqhis los ntawm 50-65%, tsis hais txog cov protein nyob hauv lawv cov shakes ().

Yog li yog tias koj tab tom sim ua kom poob ceeb thawj, 20 gram ntawm ib co tuaj yeem zoo txaus kom txo tau kev tshaib plab.

Cov protein ntau tuaj yeem txo koj lub qab los noj mov los ntawm kev cuam tshuam rau koj cov kev tshaib plab nqhis dej. Nws kuj tseem tuaj yeem pab koj lub siab kom ntev dua, uas tuaj yeem pab koj noj kom tsawg thiab poob lub cev rog.

Cov Tuav Protein Tej zaum yuav nce Metabolism

Kev noj protein ntau tuaj yeem ua rau koj cov metabolism, pab koj hlawv me ntsis calories ntau hauv ib hnub (,).

Qhov ntawd yog ib feem vim tias kev noj zaub mov muaj protein ntau - tshwj xeeb yog thaum ua ke nrog kev kawm muaj zog - yuav pab koj tsim cov leeg nqaij.

Qhov no tuaj yeem ua kom koj cov metabolism vim qhov cov leeg ua rau cov calories ntau dua li cov rog.

Ib txoj kev tshawb no tau muab cov neeg rog rog co nrog 200 lossis 0 gram ntawm cov protein ntxiv hauv ib lub lis piam.

Cov tau muab cov protein tau nce 2.8 phaus (1.3 kg) ntau qhov hnyav tom qab 13-lub lim tiam kev cob qhia kev kawm ().

Hauv lwm qhov kev tshawb nrhiav, cov kws tshawb fawb tau muab cov neeg koom nrog cov khoom sib xyaw ua ke thiab plhaw muab 0,5 g / lbs lossis 1.1 g / lbs (1.2 g / kg lossis 2.4 g / kg) ntawm cov protein ib hnub.

Tom qab 6 lub lis piam, cov uas noj cov zaub mov muaj protein ntau nce 2.4 lbs (1.1 kg) ntau cov leeg thiab poob 2.9 phaus (1.3 kg) ntau dua rog ().

Nws yuav tsum raug sau tseg, txawm li cas los xij, tias koj lub peev xwm los nce cov leeg lub cev thaum yuag ua rau lub cev yuag tuaj yeem yog nyob ntawm seb koj cov leeg ua tau ().

Protein kuj tseem tuaj yeem nce cov metabolism vim muaj cov calories uas yuav tsum tau ua kom zom thiab plam nws. Qhov no paub tias cov nyhuv kub ntawm cov zaub mov (TEF).

Piv txwv li, 15-30% ntawm cov calories calories yog hlawv thaum lub sijhawm zom zaub mov, thaum tsuas yog 5-10% ntawm cov calories calories thiab 0-3% ntawm cov rog calories yog hlawv thaum lub sijhawm zom zaub mov ().

Protein pab txhawb cov metabolism vim tias muaj ntau lub zog siv los zom thiab metabolizing nws. Nws kuj tseem pab koj tsim cov leeg nqaij, uas hlawv cov calories ntau dua li cov rog.

Protein Shakes Yuav Pab Koj Rog Kom Rog Kom Rog thiab Rog Rog

Cov kws tshawb nrhiav feem ntau pom zoo tias cov khoom noj muaj protein ntau tuaj yeem pab koj kom rog ntau, tshwj xeeb tshaj yog cov rog los ntawm lub plab hauv thaj chaw (()).

Hauv ib txoj kev tshawb nrhiav, cov neeg tuaj koom kev noj zaub mov kom muab 25% ntawm calories vim cov protein poob 10% lub plab rog dua tom qab 12 lub hlis ntau dua li cov neeg noj ib nrab ntawm cov nyiaj ntawd ().

Hauv lwm qhov, cov neeg muab kev pab ntxiv 56 gram ntawm cov protein whey ib hnub tau poob 5 lbs (2.3 kg) ntau dua thaum kawg ntawm 23-lub lim tiam kawm, txawm tias tsis tau hloov pauv lwm yam hauv lawv cov zaub mov ().

Ib qho kev kawm cais piv nrog cov nyhuv ntawm ntau cov pluas noj tsis txaus. Cov neeg koom nrog noj cov protein ntau poob 31 lbs (14.1 kg) hauv 3 hlis - 23% ntau dua li cov haus tsawg dua ().

Hauv kev tshawb fawb zaum kawg, cov neeg tuaj koom kev noj zaub mov kom muaj 30% ntawm cov calories los ntawm cov protein plam 8 lbs (3.7 kg) ntau dua cov uas noj zaub mov muab 15% ntawm calories los ntawm protein ().

Kev zom cov protein yog ib txoj kev yooj yim los ua kom koj cov protein tsawg txhua hnub. Qhov no tuaj yeem pab txhawb cov rog poob, tshwj xeeb los ntawm ib puag ncig koj ib nrab.

Protein Shakes Tuaj Yuav Txo Tsis Taus Ua kom cov leeg plam thiab kev zom zaub mov qeeb

Kev rog kom yuag feem ntau ua rau koj cov leeg poob, uas tuaj yeem ua rau koj cov metabolism. Qhov no ua rau nws yooj yim dua kom nce tag nrho cov kev hnyav rov qab (thiab ntau dua) thaum koj tawm mus kev noj haus.

Lub cev muaj protein ntau ua ke nrog kev qhia kom muaj zog tuaj yeem pab tiv thaiv qee qhov ntawm cov leeg no thiab cov roj ntsha tsis txaus (,,).

Qhov tseeb, cov kws tshawb nrhiav tau tshaj tawm tias cov neeg koom nrog cov metabolism ua rau lub cev yuag poob qis dua los ntawm kev noj zaub mov poob phaus muab 36% ntawm cov calories uas yog cov protein ntau dua li ntawm cov khoom noj muab txog ib nrab ntawm cov nyiaj ntawd ().

Cov ntaub ntawv pov thawj qhia tias kev haus cov protein niaj hnub co ua ib feem ntawm kev noj zaub mov poob phaus yuav ua rau cov leeg ua kom lub cev muaj zog txog li peb thiab ib nrab zaug ntau dua ().

Kev tshawb ntawm cov neeg ncaws pob sib piv cov pluas noj tsis txaus uas muab tau 35% lossis 15% ntawm calories los ntawm cov protein. Kev noj zaub mov ob leeg tau koom nrog cov neeg koom nrog cov rog sib npaug, tab sis cov uas siv cov protein ntau poob 38% cov leeg nqaij tsawg ().

Ib qho kev soj ntsuam tsis ntev los no sau ntxiv hais tias kev noj zaub mov kom yuag uas rog dua li 0.5 g / lbs (1.0 g / kg) ntawm cov protein ib hnub tuaj yeem pab cov neeg laus khaws cov leeg ntau thiab poob cov rog ().

Protein tshee noj thaum yuag yuag yuag tuaj yeem pab tiv thaiv kom txhob muaj leeg mob thiab cov zom zaub mov qeeb. Qhov no ua tau tshwj xeeb hauv kev sib xyaw nrog kev qhia ua kom muaj zog.

Kev Tuav Pov Hwm protein yuav pab tiv thaiv kom yuag rov rog tom qab yuag poob

Protein muaj txiaj ntsig rau cov metabolism, qab los noj mov thiab cov leeg lub cev yuav ua rau koj rov qab los ntawm cov rog koj ua haujlwm hnyav kom poob.

Ib txoj kev tshawb nrhiav qhia tias cov neeg koom muab cov protein ntau poob ntau dua thiab ua rau lawv cov txiaj ntsig tau zoo dua li cov uas tau muab tsawg.

Qhov tseeb, cov pab pawg muaj protein tau rov qab tsuas yog 9% ntawm cov poob phaus, hos cov pab pawg muaj protein tsawg tau 23% ().

Lwm qhov kev tshawb nrhiav tau muab cov neeg koom uas nyuam qhuav ua tiav cov kev poob phaus ntxiv kev pabcuam uas muab 48,2 grams protein ib hnub.

Cov neeg koom nrog noj cov tshuaj tiv thaiv tau zoo tag nrho tom qab noj mov tag thiab tau rov qab 50% lub cev nyhav dua 6 lub hlis tom qab, piv rau cov tsis muab ().

Ib txoj kev kawm cais tau sau txog cov teebmeem zoo sib xws nrog ib qho ntxiv uas muab tsuas yog 30 gram ntawm cov protein ib hnub, ib zaug ntxiv qhia tias ntau dua tsis tas yuav zoo dua ().

Cov protein ntxiv, tsis hais los ntawm kev tshee lossis tag nrho cov zaub mov, tuaj yeem pab txo qhov koj rov qab los kom poob phaus tom qab koj poob phaus.

Hom twg ntawm cov protein zoo tshaj?

Txawv ntawm cov protein muaj qhov sib txawv ntawm lub cev.

Piv txwv li, whey nrawm nrawm dua li casein, pab koj kom koj tsis tshaib plab hauv lub sijhawm luv ().

Ib txoj kev tshawb nrhiav qhia tias 56 gram ntawm cov protein whey ib hnub tau pab cov neeg rog rog thiab cov neeg rog rog poob 5 phaus (2.3 kg) rog ntau dua li qhov qub ntawm cov kua protein ().

Lwm qhov piav qhia txog whey li 3 zaug zoo dua ntawm kev tswj cov leeg-tsim peev xwm thaum yuag yuag dua li yoo protein ().

Uas tau hais tias, tsis yog tag nrho cov kev tshawb fawb pom zoo tias whey yog qhov zoo dua. Piv txwv li, ib daim ntawv tshaj tawm sau tseg hais tias cov txiaj ntsig kev tshaib plab sai dua qhov ua rau tsis muaj qhov sib txawv ntawm cov calories uas noj thaum noj mov ().

Tsis tas li ntawd, ntau qhov kev tshuaj xyuas tau tshaj tawm cov sib npaug ntawm cov rog poob nrog kev siv whey, soy, mov lossis qe-protein ntxiv (,).

Ib qho kev txiav txim siab kawg uas yuav tau xav txog yog cov protein tsis txaus.

Whey, casein thiab kua taum muaj txhua qhov tseem ceeb amino acids uas koj lub cev xav tau.

Ntawm qhov tod tes, mov thiab hemp protein yog qhov tsis muaj qhov tseem ceeb amino acid lysine, thiab taum mog protein kuj tseem qis hauv qhov tsis tseem ceeb amino acids cystine thiab methionine.

Qhov ntawd tau hais, qhov tsis txaus ntseeg no yuav tsis ua teeb meem tshwj tsis yog tias tshee yog cov khoom noj ntawm cov protein hauv koj cov zaub mov noj xwb.

Tsis tas li, ntau cov hmoov cog cog ntoo muaj ntau qhov sib txawv kom cov sib xyaw ua ke muaj txhua qhov tseem ceeb amino acids.

Qhov tseeb hom protein hmoov koj muaj nyob hauv koj lub shakes yuav tsum tsis txhob ua ib qho kev sib txawv ua kom cov rog poob. Qee cov kev tshawb fawb qhia qhov zoo rau hawb pob, tab sis cov pov thawj tau sib xyaw.

Koob tshuaj thiab sab kev phiv

Noj 1 co hauv ib hnub yuav tsum yog txoj hauv kev zoo.

Nws yog qhov zoo tshaj plaws los noj nws ua ntej los yog txhawm rau noj mov, nrog 1 lossis 2 scoops ntawm cov hmoov protein hauv qhov muag.

Kev sib xyaw nws nrog dej, dej khov thiab tej zaum ib daim ntawm cov txiv hmab txiv ntoo hauv ib rab yog qhov yooj yim los tsim kom muaj qab thiab zoo rau lub ntsej muag.

Tej kev phiv xws li tsam plab, plab, pa roj thiab raws plab yuav tshwm sim yog hais tias koj lactose tsis txaus siab thiab haus dej haus uas ua pa nrog hawb lossis casein.

Cov tsos mob no tau yooj yim zam los ntawm kev hloov mus rau cov protein hmoov uas tsis yog los ntawm mis los, xws li qe, taum pauv, taum pauv, hemp lossis hmoov nplej hmoov.

Ntawm cov lus ceeb toom, kev noj haus protein ntau ib zaug tau xav tias muaj kev cuam tshuam tsis zoo rau lub raum thiab pob txha noj qab haus huv, tab sis kev tshawb fawb tshiab pom tias qhov no tsis muaj tseeb.

Qhov tseeb, muaj protein ntau tau tsis pom tias yuav ua rau lub raum puas nyob hauv cov neeg noj qab haus huv. Txawm li cas los xij, cov zaub mov muaj protein tsawg dua yuav muaj txiaj ntsig zoo rau cov neeg muaj teeb meem lub raum (,).

Protein kuj tseem yog lub cev muaj txiaj ntsig zoo rau kev tsim pob txha thiab kev saib xyuas, thiab kev tshuaj xyuas pom tias tsis muaj laj thawj rau koj txoj kev noj tsawg kom txhim kho pob txha noj qab haus huv (,).

Feem ntau cov kev tshawb fawb qhia tias tag nrho cov protein nkag ntawm 0.5-1.0 g / lbs (1.2-2.2 g / kg) ib hnub muab cov txiaj ntsig zoo tshaj plaws rau cov kev poob phaus.

Qhov ntau npaum li cas ntawm cov protein no sawv cev ib puag ncig 25-35% ntawm cov calories uas koj haus hauv ib hnub thiab feem ntau pom tias muaj kev nyab xeeb.

Koj tuaj yeem nyeem ntxiv txog qhov ntawd ntawm no: Ntau npaum li cas Protein Koj Noj Ib Hnub?

Noj ib qho qog ib hnub yog ib txoj kev zoo rau pib, nrog 1 lossis 2 scoops ntawm cov protein. Qee cov neeg yuav muaj kev phiv raws plab zom mov.

Nqa Ntawv Los Tsev

Cov neeg feem coob tuaj yeem yooj yim tau txais protein txaus yam tsis tas siv tshee tshee.

Uas tau hais, cov tshuaj no yog ib txoj hauv kev yooj yim, nyab xeeb thiab qab los ntxiv cov protein ntxiv hauv koj cov khoom noj.

Yog tias koj sim ua kom poob ceeb thawj, cov protein ntxiv los ntawm kev tshee yuav pab koj tsis tshaib plab, pab koj kom yuag sai dua thiab txo qhov ua rau rov qab poob rog.