Ngaba wake wazibuza ukuba ungathatha njani iiprotheyini. Ngaphandle. Kodwa kunye neprotheni yonke into ehluke ngokupheleleyo. Kuye, ngokuphambene neprotheni esiyifumanayo kumacwecwe, kuthathwa ngaphambi nangemva kokuqeqeshwa, kunye nokufumana ubunzima, nokunciphisa. Yongezelela i-universal, eyaziwayo ngokugonywa ngemizuzu engama-30 (inyama ayiziqhayiseli izikhombisi).
Ngoko, makhe sibone indlela yokuthatha iprotheni ye- whey, kuxhomekeke kwinjongo oyimisele yona.
Emva koqeqesho
Ukuqala, indlela yokuthatha iprotheni ye-whey ngokufanelekileyo emva kokuqeqeshwa kwamandla, ukuba umgomo wakho-ukufumana ukuxhaswa kwemisipha. Emva kokuqeqeshwa kwamandla kwiminyaka yokuqala engama-90 emva kokuphela, kufuneka uvale iprotheni-carbohydrates window. Ngesibili, sinokukwazi ukujongana nokusela i-gesi yerisi (inzuzo ye-carbohydrates ifaniswe ngokukhawuleza), kodwa kwisiqingatha seyure kufuneka uphuze iprotein ye-shake.
Inyaniso kukuba iintlobo emva kokuqeqeshwa kwamandla kufuneka ziqalise inkqubo yokulungisa iimbumba zomzimba kunye nokukhula kwezicubu ze-muscle. Oku kuya kwenzeka kuphela ngobonelelo lweprotheni oluvela ngaphandle. Ngaphandle koko, uya kuqokelela i-lactic acid, eya kwenza ukuba izihlunu zivuvuke, kodwa zingalunganga, kodwa zigula.
Ngaphambi koqeqesho
Icala elilandelayo liyi-whey protein engayithatha ngaphambi koqeqesho.
Isiqendu phambi koqeqesho kufuneka singabi ngaphezu kwama-25 g weprotheni (ayengagqithwanga).
Ukulahlekelwa ngumzimba
Kwaye nathi asiyi kukulibala malunga nokuba kubaluleke kangakanani ukuthatha iproty protein yokulahleka kwesisindo. Ukunciphisa isisindo ngokuqinisekileyo ekudleni, oku kuthetha ukuba, ukunciphisa i- caloric intake. Umzimba awunayo iprotheni, kwaye ubuhle abuyifaki. Isabelo seprotheni ye-whey kufuneka ilandele isiqingatha seprotheyini epheleleyo ngosuku (ukuba ulahlekelwa isisindo kunye nokuzivocavoca).
Bala idosi efunekayo kulula - 1,5-2 g nganye kilogram yesisindo somzimba.