Tshawb nrhiav seb yam khoom noj khoom haus zoo li cas koj yuav tsum xaiv yog tias koj lub hom phiaj tseem ceeb yog txhawm rau ua kom lub zog muaj zog zoo. Nws tsis muaj teeb meem dab tsi ntawm kev ua kis las uas koj ua, thiab nrog rau txoj cai xaiv kev noj zaub mov zoo, koj yuav muaj lub sijhawm zoo los txhim kho koj cov txiaj ntsig. Hnub no peb yuav tham txog yam khoom noj zaub mov zoo rau lub zog thiab kev thev taus yuav tsum tau noj ua ntej. Kab lus no yuav ua pov thawj kom muaj txiaj ntsig zoo rau cov pib ncaws pob, tab sis nws tseem tuaj yeem pab cov neeg ncaws pob uas muaj kev paub dhau los.
Tej zaum koj tau nyeem cov ntawv xov xwm kis las tsawg kawg ib zaug thiab pom muaj pes tsawg qhov kev tshaj tawm. Nyob rau tib lub sijhawm, cov duab ntawm cov kis las tuaj yeem yuam kev cov neeg ncaws pob tshiab, uas xav tias txhua yam kev noj zaub mov zoo yog kom tau txais txiaj ntsig. Qhov no tsis yog rooj plaub thiab muaj kev noj zaub mov zoo rau lub zog uas ua tau zoo heev.
Kev noj zaub mov zoo tshaj plaws rau lub zog
Creatine
Creatine yog qhov ua tau zoo tshaj ntxiv los ua kom koj lub cev ua haujlwm tau zoo. Qhov tseeb no tau lees paub los ntawm ntau cov kev tshawb fawb thiab niaj hnub no hauv kev tsim lub cev qhov no yog hom kev noj zaub mov zoo, uas tsuas yog BCAAs thiab cov protein sib xyaw tuaj yeem sib piv hauv qhov muaj koob npe.
Creatine pab txhawb kev nce hauv creatine phosphate cia, uas ua rau nce tus nqi ntawm ATP ntau lawm thiab ua kom muaj zog thiab ua siab ntev. Creatine nquag siv tsis yog los ntawm cov kis las muaj zog, tab sis kuj hauv kev sib tw kis las. Kev qhia luv luv yog ib txoj hauv kev zoo tshaj plaws los txhim kho kev ua siab ntev thiab creatine yuav pab koj ua tiav koj lub hom phiaj.
Cov tshuaj ntxiv tuaj yeem txo lub sijhawm nws siv kom rov zoo los ntawm kev teeb tsa lossis ua haujlwm ib ntus. Tsis tas li, nrog kev pab los ntawm cov khoom no, koj tuaj yeem txo qis qib ntawm acidification ntawm cov leeg, uas muaj qhov txiaj ntsig zoo ntawm kev ua haujlwm tag nrho ntawm kev qhia. Muaj ntau yam ntaub ntawv ntawm creatine, tab sis monohydrate tseem nrov heev ntawm cov kis las. Nws yog ib qho pheej yig thiab muaj txiaj ntsig zoo ntxiv. Yog tias koj tab tom nrhiav kev noj zaub mov zoo rau lub zog, ua ntej tshaj plaws saib rau creatine. Kev noj tshuaj txhua hnub ntawm creatine yog 3 txog 5 grams.
Caffeine
Coob leej neeg paub tias caffeine yog cov hlawv roj zoo. Qhov no muaj tseeb, tab sis cov ntawv ntxiv no tseem tso cai rau koj ua kom koj lub cev ua haujlwm tau zoo. Haus ib khob kas fes thaum sawv ntxov tuaj yeem txhawb koj lub zog. Yog tias koj noj caffeine ua ntej mus kawm, koj qhov pib qaug zog yuav nce ntxiv thiab koj qhov kev tawm dag zog yuav ua tau zoo dua.
Cov kws tshawb fawb tau ua ntau qhov kev tshawb fawb ntawm cov khoom no thiab paub tseeb tias qhov no yog daim ntawv zoo tshaj ntawm kev noj zaub mov zoo rau lub zog. Koj kuj tseem yuav tau txais cov nyiaj tau zoo, uas peb tau tham txog - ua kom nrawm ntawm cov txheej txheem lipolysis. Noj caffeine txog ib teev ua ntej chav kawm thiab koj yuav pom tias cov tshuaj no muaj txiaj ntsig zoo li cas. Rau txhua qhov hnyav ntawm lub cev hnyav, koj yuav tsum noj 3 rau 6 grams ntawm caffeine.
Beta Alanine hmoov
Alanine yog ib qho tshuaj zoo tshaj plaws rau kev ua haujlwm tau zoo thiab nce qib rau kev qaug zog. Xijpeem koj ua haujlwm thaum lub sijhawm kawm - lub zog, nce lossis hnyav, alanine tso cai rau koj ua rau koj kev qhia ntau ntxiv thiab yog li ntawd, ua tau zoo. Qhov tseeb no tseem tau muaj pov thawj hauv kev kawm ntau yam. Nrog kev qhia ua haujlwm siab, ntau tus hydrogen ions ntau hauv cov leeg. Lawv cuam tshuam tsis zoo rau qib pH, uas yog ib qho ua rau qaug zog.
Alanine yog amine uas ua kom nrawm cov synthesis ntawm carnosine hauv cov leeg nqaij. Cov tshuaj no ua raws li tsis nyob nruab nrab ntawm cov ntaub so ntswg thiab hydrogen ions. Raws li qhov tshwm sim, tus nqi ntawm kev sib sau ntawm hydrogen ions tau txo qis thiab koj tuaj yeem cob qhia ntawm kev siv zog ntau dua. Peb pom zoo kom noj peb rau rau grams ntawm cov tshuaj ntxiv txhua hnub, faib cov nyiaj no rau hauv ob peb zaug. Qhov ib zaug ntawm alanine yog 0.8 grams.
Sodium phosphate tshuaj
Cov khoom no tau nquag siv rau lub sijhawm ntev rau kev khaws cia ntawm ntau yam khoom noj. Raws li qhov kev tshawb fawb zaum kawg, sodium phosphate yog ib daim ntawv ntawm kev ua kis las ncaws pob kom muaj zog. Cov kws tshawb fawb tau tshawb pom lub peev xwm ntawm cov tshuaj ua rau muaj txiaj ntsig zoo rau cov txheej txheem ua pa thiab ua rau cov txheej txheem ua kom tsis muaj zog. Ib qho ntxiv, thaum siv cov tshuaj ntxiv, lub cev tau txais cov pa oxygen ntau dua. Noj 3 mus rau 5 grams sodium phosphate ua ntej pib ua haujlwm.
BCAA
Ntau tsab xov xwm tau sau txog hom kev noj zaub mov zoo no tsis ntev los no. BCAAs tam sim no tau nquag siv hauv ntau yam kev ua kis las. Nws tau paub tias ib qho ntawm qhov ua rau qaug zog thaum kawm yog hla ntawm cov ntshav-hlwb ciam teb los ntawm cov amino acid tryptophan.
Cov tshuaj no hauv lub cev siv los tsim cov serotonin, uas yog koom nrog pab pawg ntawm cov neeg xa xov paj hlwb. Serotonin ua rau qaug zog thiab tsaug zog, uas ua rau txo qis kev ua haujlwm ntawm kev tawm dag zog. Cov kws tshawb fawb tau pom tias tib lub tsheb tau siv thauj BCAAs thiab tryptophan. Yog li, ntxiv nrog branched-saw amines ua rau qeeb ntawm kev xa khoom ntawm tryptophan mus rau lub hlwb.
Ib qho ntxiv, BCAAs muaj cov npe loj ntawm cov khoom zoo. Amines ntawm pab pawg no qeeb qeeb ntawm kev sib cais ntawm cov leeg nqaij cov protein, ua kom cov txheej txheem rov tsim dua tshiab hauv txhua cov ntaub so ntswg ntawm lub cev thiab nce kev tiv thaiv kab mob thaum ua haujlwm. Noj peb mus rau rau grams ntawm BCAAs ua ntej pib lossis thaum kawm. Nws tseem yuav tsum nco ntsoov tias qhov sib piv ntawm leucine rau lwm cov amines hauv pab pawg no (valine thiab isoleucine) yuav tsum yog 2 txog 1.
Cov protein
Tam sim no, tej zaum, tsis muaj cov neeg ncaws pob uas yuav tsis noj cov zaub mov no kom muaj zog. Kev sib xyaw cov protein yog qhov zoo rau txhua qhov phiaj xwm kev noj haus. Cov protein sib xyaw tau siv los ntawm lub cev los tsim cov leeg nqaij tshiab, ntxiv rau kho lawv tom qab kev tawm dag zog.
Nws tseem yuav tsum nco ntsoov tias ntau lub sijhawm koj tawm dag zog, ntau dua keeb kwm yav dhau los catabolic. Qhov no ua rau kev puas tsuaj ntawm cov leeg nqaij, thiab cov protein sib xyaw tuaj yeem ua rau cov kev cuam tshuam no qeeb. Yog tias koj noj cov tshuaj protein ua ke nrog cov carbohydrates, tom qab ntawd cov txiaj ntsig ntawm lawv siv yuav nce ntxiv. Qhov yuav tsum tau niaj hnub ntawm lub cev rau cov protein sib xyaw yog kwv yees li ob grams rau txhua phaus ntawm koj lub cev qhov hnyav.
Glutamine
Cov amine no muaj ntau tshaj plaws hauv tib neeg lub cev. Raws li koj paub, nyob rau hauv kev cuam tshuam ntawm kev siv lub cev, cov peev txheej ntawm cov as -ham tau ploj mus sai. Qhov no yuam lub cev mus nrhiav txoj hauv kev los kho lawv cov peev txheej. Txog amines, kev daws teeb meem yooj yim tshaj plaws yog ua kom cov leeg nqaij puas.
Nws yog qhov nkag siab heev uas tsis muaj ib tus neeg ncaws pob xav cia qhov no tshwm sim. Nws yuav tsum nco ntsoov tias glutamine txhim kho kev ua haujlwm ntawm lub cev tiv thaiv kab mob. Yog tias muaj qhov tsis txaus ntawm amine no pom hauv lub cev, tom qab ntawd muaj teeb meem nrog mob khaub thuas thiab kab mob sib kis tuaj yeem tshwm sim. Qhov no yog qhov tseem ceeb tshaj plaws nyob rau lub caij ntuj no. Qhov noj txhua hnub ntawm glutamine yog 20 grams.
Gliatilin
Cov tshuaj no txhawb kev tsim cov acetylcholine los ntawm kev nce tus naj npawb ntawm cov neurons koom nrog hauv cov txheej txheem. Raws li qhov tshwm sim, qhov zoo ntawm kev sib txuas ntawm cov leeg nqaij, uas yog qhov tseem ceeb rau kev ua kom lub cev tsis muaj zog, nce ntxiv. Hom kev noj zaub mov zoo no yog nquag siv los ntawm cov kis las muaj zog. Qhov koob tshuaj txhua hnub yog 0.6 grams.
Betaine
Cov tshuaj ntxiv no yav dhau los tau siv los ntawm cov kis las los tiv thaiv kab mob rog rog. Nco ntsoov tias cov khoom no yog ntuj tsim thiab yog tsim los ntawm beets. Hauv kev sim tsis ntev los no, cov kws tshawb fawb tau pom tias betaine tuaj yeem nce tus nqi ntawm creatine ntau lawm los ntawm cov qog hlwb. Qhov no vim tias betaine yog tus pub dawb ntawm methionine, cov khoom siv hauv kev sib xyaw ntawm creatine. Qhov noj tshuaj txhua hnub ntawm cov tshuaj ntxiv yog 0.6 grams.
Magnesium
Nws yog ib qho tseem ceeb tshaj plaws micronutrients rau cov kis las thiab muaj ntau yam txiaj ntsig. Magnesium tuaj yeem muaj txiaj ntsig zoo rau kev nce lub zog tsis tau vim tias nws ua kom nrawm ntawm cov txiv neej cov tshuaj hormones. Thaum nruab hnub, koj yuav tsum noj 0.3 grams ntawm magnesium.
Kev noj zaub mov zoo li cas yog qhov muaj txiaj ntsig tshaj plaws rau kev tsim lub zog, saib ntawm no:
