Nokuda kwekuvandudzwa kwemasimba mashoma muviri unofanirwa kugamuchira protein uye, pakutanga, inonyanya kukosha ndeye matatu inokosha amino acids: leucine, isoleucine uye valine. Vagadziri, vachibatanidza, vakagadzira kuwedzera kwekudya BCAA. Kutengesa muzvinyorwa zvakasiyana: capsules, powder, mahwendefa uye mumvura. Nzira yekutanga ndiyo iyo inonzi "inoyevedza", iyo inokubvumira kuwana mitezo yakaisvonaka kwenguva pfupi. Zvakakosha kuziva nzira yekunwa nayo zvakakwana BCAA mumapisisumu kuti uwane chinangwa chaunoda uye kwete kukuvadza utano hwako. Kubatsira kukuru kwechimiro ichi ndechokuti hazvifaniri kuverenga kuyerwa, zvakadai sekutora hupfu.
Nzira yekutora sei makapuyisa eBBCAA?
Muenzaniso wekuwedzera unopesana zvichienderana nekuti munhu anodzidzisa here kana kuti anozorora, nokuti muviri unosangana nezvimwe zvinoda amino acids.
- Mumazuva ekudzidzisa . Pakati pemitambo, muviri unoita kuti zvirongwa zvitsva, izvo zvinoreva, kuparadzwa kwemasisita mashoma. Ndosaka zvakakosha kuisa mumuviri we amino acids kuitira kuti uwane zvinodiwa. Zvinhu zvinoumba BCAA zvinowedzera zvakananga nekukurumidza uye hazvibvumiri kushandiswa kwekuparadza matanho. Mukuwedzera, inobatsira pakuvaka masimba emasero. Nyanzvi dzinokurudzira kutora amino acids mushure mokunge uchitevedza. Kana chidzidzo chinopedza nguva inopfuura awa, ipapo chikamu chiduku chinofanira kutorwa panguva iyo.
- Mumazuva ekuzorora . Iye zvino zvakakosha kuziva kuti ungashandisa sei BCAA mune capsules, pakati pezvikamu. Mumazuva ekuzorora pane kuwedzera kwemisisita, uye mangwanani mapato emagetsi anoshandiswa. Ndokusaka zvakakurudzirwa kutanga zuva rako ne 0.5-1 kushumira kuwedzera.
Nhamba yeBBCAA mumakutu
Nhamba ye amino acids inotarisirwa inobva pakusimba kwekudzidziswa. Kana munhu asina kubatanidzwa mumitambo yepamhizha, muyero uri 5-10 g mushure mekunge mushure. Mumazuva ekuzorora huwandu husingaiti. Kana munhu akashanda zvakabatanidzwa, ipapo chikamu cheBBCAA panguva inogona kusvika kusvika 14 g.
Nhamba yekodhesi inoenderana nekuwanda kwemamino acid iri mukati mavo. Pamusoro pekuverenga, unogona kushandisa fomu iri nyore iyo 1 kg yehutano hwemuviri inofanira kuenzanisa 0.37 g yemamino acid. Kuwedzera kuyerwa nekukosha uku, chigumisiro chinofanirwa kugoverwa muchirwere chinoratidzwa papepa, iyo inokubvumira kuti uwane nhamba inodiwa ye capsules.