Yadda Ake Amfani da Whey Protein dan Samin Muscle

Wadatacce

• Menene furotin whey?
• Nagari da yawa
• Whey protein yana kitse?
• Nau'o'in karin sunadaran whey
• Sakamakon sakamako da kuma contraindications
• Menene furotin whey

Ana iya ɗaukar furotin na Whey kimanin minti 20 kafin horo ko kuma zuwa minti 30 bayan atisaye, ana amfani da shi galibi bayan motsa jiki, don inganta murmurewar tsokoki da haɓaka ƙwarin sunadarai a cikin jiki.

Whey protein shine karin furotin wanda aka ware daga madara wanda za'a iya samu a shagunan sayar da magani da kuma kantin sayarda kayan abinci, kuma farashin ya banbanta tsakanin 60 da 200 reais. Adadin da za a sha ya dogara da dalilai irin su shekaru da nauyi, amma yawanci ana bada shawara a cinye 20 zuwa 40 g na kari a kowace rana.

Menene furotin whey?

A matsayin cikakken karin furotin, furotin whey yana da fa'ida kamar:

• Strengthara ƙarfin tsoka da aikin horo;
• Rage kona sunadarai a jiki;
• Inganta bayan-motsa jiki dawo da tsoka;
• Kara samar da sunadarai da tsokoki.

Yana da mahimmanci a tuna cewa don samun iyakar waɗannan fa'idodin da haɓaka aikin horarwa, ƙarin furotin dole ne ya zama ɓangare na ƙoshin lafiya. Duba menene Doping a Wasanni kuma ku san waɗanne abubuwa aka haramta.

Nagari da yawa

Adadin da aka bada shawara na sunadarin whey ya banbanta gwargwadon shekaru, jinsi, nauyi da kuma karfin aikin motsa jiki da ake yi, saboda tsananin horo, ana buƙatar karin sunadarai don dawo da tsokoki. Sabili da haka, yana da matukar mahimmanci tuntuɓi masanin abinci ko likita don daidaita yanayin, kafin ɗaukar kowane ƙarin.

Gaba ɗaya, ana ba da shawarar 20 zuwa 40 g na ƙarin a kowace rana, wanda za'a iya raba shi zuwa kashi biyu na yau da kullun. Yana da mahimmanci a tuna cewa maza suna buƙatar yawan furotin fiye da mata, saboda suna da yawan tsoka a jiki.

Whey protein yana kitse?

Furotin na Whey na iya sanya kiba idan aka sha shi fiye da kima ko kuma lokacin da mai ba da abinci ya ba da shawarar, saboda yawan furotin tare da abinci mara daidaituwa yana ƙaruwa yawan adadin kuzari a cikin abincin, wanda ke haifar da samun nauyi.

Nau'o'in karin sunadaran whey

Akwai nau'ikan sunadarin whey guda 3, wadanda suka bambanta dangane da yanayin samarwa da kuma yawan sunadaran da ke cikin kari:

• Mayar da hankali: yana fuskantar aiki mafi sauki, sabili da haka kuma ya ƙunshi carbohydrates, mai, lactose da kuma ma'adanai. Gaba ɗaya, yawan sunadaran ya bambanta tsakanin 70 da 80%. Ex: 100% Whey Protein Gold Standard daga Ingantaccen iri da kuma Designer Whey Protein daga Designer iri.
• Ware: shine mafi kyawun nau'in furotin, ba tare da ƙwayoyin carbohydrates ko mai a cikin ƙirƙirar ƙarin. Ex: Iso Whey Extreme Black daga Probiótica da Whey Protein VP2 Ware daga AST.
• Hydrolyzed: ban da kasancewarsa tsarkakakken furotin, wannan nau'ikan kari kuma yana wucewa ne ta yadda furotin ke karyewa, yana sha cikin hanjin cikin sauri. Ex: ISO 100 Whey Protein Ware 100% Hydrolyzate daga alamar Dymatize da Pepto Fuel, Whey 100% Hydrolyzate daga alamar Dakata.

Furotin whey na hydrolyzed shine wanda yake da farashi mafi girma, yayin da mai mai da hankali shine mafi arha, kuma saboda wannan dalili ana kuma ba da shawarar a sha yayin farkawa ko kafin bacci, idan ya zama dole.

Sakamakon sakamako da kuma contraindications

Arin furotin yana haifar da sakamako masu illa galibi lokacin da aka sha fiye da kima, wanda zai iya haifar da gas, tashin zuciya, ciwon mara, rage ci da ciwon kai.

Bugu da kari, wannan nau'in kari an hana shi ga yara 'yan kasa da shekaru 18, mata masu ciki ko masu shayarwa, kuma a yanayin cutar koda, gout da rashin lafiyar furotin na madara.

Menene furotin whey

Furotin Whey wani kari ne wanda aka samu daga furotin na whey, wanda ake samu yayin samar da cuku.

Wannan furotin ne mai inganci wanda jiki ke amfani dashi sosai, sabili da haka, banda bada shawarar ga mutanen da suke motsa jiki, ana iya amfani dashi a yanayin rauni na fata, ulcers, gadon bacci ko don dawo da nauyin marasa lafiya da ke fama da cutar kansa ko cutar kanjamau, amma koyaushe bisa ga jagorancin likita ko kuma mai gina jiki.

Baya ga whey, kuma duba yadda ake amfani da BCAA don haɓaka aikin horo.