Nā ʻano protein: nā like, nā ʻokoʻa a me nā hiʻohiʻona noi

ʻAʻole lawa ka maikaʻi o ka hoʻomaʻamaʻa inā ʻaʻole dopoluchaet protein i kou kino. ʻO ka pauka Protein ka ala maʻalahi e loaʻa ai ka nui o nā meaola. Inā hoʻoikaika ʻoe a mālama ʻoe e pili ana i ka mālama ʻana i nā mākala, e lilo ka protein i mea huahana nui nou.

ʻO ka protein i loko o nā haʻuki haʻuki pauka i kapa ʻia concentrate, kahi i loko o kāna protein protein i ka nui o 75-95%. He mea nui e hoʻomaopopo i kēlā ʻO ka protein kahi huahana kūlohelohe, i hana ʻia me ka hoʻohana ʻana i ka ʻenehana hou loa, mai nā mea kanu maʻamau a me nā protein holoholona.

Akā ma mua o kou hoʻoholo ʻana i ke kūʻai ʻana i ka pauka protein, pono ʻoe e hoʻomaopopo i nā ʻano protein. He aha ka mea ʻokoʻa ma waena o kekahi, a ʻo ka mea nui loa, he aha ka mea i ʻoi aku ka maikaʻi e ʻai ai ma mua a ma hope o ka hoʻoikaika kino?

ʻO ka protein no ka pohō kaumaha a me ka ulu ʻana o nā mākala

Nā ʻano protein: nā hiʻohiʻona a me nā ʻokoʻa

Kaukaʻi ʻia i ka protein protein kumu haʻuki kumu o nā ʻano aʻe: pūmua whey, pūmua casein, pūmua hua manu, pūmua soy, pūmua waiū, pūmua multicomponent. I ka ʻāpana, hoʻokaʻawale ʻia ka protein whey, ma muli o ka protein protein noʻonoʻo, hoʻokaʻawale a me ka hydrolyzate. I ke kūʻai aku o loaʻa pū kekahi protein pūmua, akā no ka mea he koi liʻiliʻi loa ia mai nā mea ʻaleʻale, i ka hoʻonohonoho i hele mai ʻo ia.

Whey protein (Whey)

ʻO ka huahana i makemake nui ʻia i ka meaʻai haʻuki ka protein whey. Hana ʻia ia mai ka waiu waiū maʻamau e ka lawe ʻana i nā momona a me nā mea ʻāmoa ʻole i loko o ke kaʻina kānana. Hoʻokomo ʻia ka protein Whey, no laila kūpono no ka hoʻohana ma mua a ma hope o ka hoʻoikaika kino. Hoʻoikaika ia i ka metabolism, lohi i ka lawe ʻana o ka momona a hoʻomāʻona i ke kino me nā amino acid pono no ke kūkulu ʻana i nā mākala.

Whey protein: kahi hiʻohiʻona piha

Kaukaʻi ʻia i ka paʻa ʻana o ka protein protein whey o nā ʻano aʻe:

• ʻO ka protein protein whey. Aia i loko o 89% protein, ʻoiai e mālama ana i kahi liʻiliʻi o ka momona a me ka lactose. Digest no 1.5-2 mau hola.
• Hoʻokaʻawale ka protein Whey. Loaʻa nā 90-95% protein - hoʻokō ʻia kēia pae ma ka lilo o ke kānana hohonu. Digest no 1-1. 5 mau hola. ʻAneʻane ʻaʻohe momona a me ka lactose.
• Whey hydrolyzate. Loaʻa nā 99% o ka protein a lawe i kahi omo wikiwiki loa (ma waena o 1 hola). ʻO Hydrolyzate ka waiwai olaola kiʻekiʻe loa o nā protein whey.

ʻO ke kiʻekiʻe o ka protein i loko o kahi protein protein, ʻoi aku ka pipiʻi o kāna kumukūʻai. ʻO ka huahana i makemake nui ʻia ma ka mākeke o nā meaʻai haʻuki ka protein protein whey ma muli o ke kumukūʻai maikaʻi a me ka pono kiʻekiʻe.

He aha kāu e pono ai e ʻike e pili ana i ka protein whey:

• Hoʻopomo koke ʻia, no laila maikaʻi loa ka protein whey no ka mua a ma hope o ke aʻo ʻana.
• Loaʻa kahi waiwai olaola kiʻekiʻe.
• Loaʻa i loko o ka pae holoʻokoʻa o nā amino acid pono.
• Hoʻohe maikaʻi, loaʻa kahi ʻono ʻoluʻolu.
• Ma muli o ka wikiwiki o ke aʻo ʻana he kūpono ʻole ia e hoʻohana i ka pō a ma waena o nā meaʻai.
• ʻO ka manawa e "hana" no 1-2 mau hola.

ʻO 3 ʻoi aku ka maikaʻi o ka protein protein whey

1. ʻO ka meaʻai kūpono maikaʻi loa 100% Whey Gold Standard
2. SAN 100% Pure Titanium Whey
3. ʻO Prostar Meaʻai Pono Loa 100% Whey Protein

ʻO ka hoʻokaʻawale ʻo 3 protein whey protein maikaʻi loa

1. ʻOihana Nānā ISO Sensation 93
2. MHP Nectar
3. SAN Titanium hoʻokaʻawale kiʻekiʻe

ʻO 3 kiʻekiʻe ʻoi aku ka hydrolyzate whey

1. Nānā Scitec 100% Hydrolyzed Whey Protein
2. ʻO ka meaʻai kūpono maikaʻi loa Platinum Hydro Whey
3. ʻO BioTech Iso Whey Zero

ʻO ka protein casein (Kaseine)

ʻO ka protein Casein kahi protein protein lohi, i hoʻoiho ʻia no ka manawa lōʻihi. No kēia kumu, ʻaʻole kūpono ia no ka hoʻohana ma mua a ma hope o ka hoʻoikaika kino. Hana ʻia ʻo Casein i ka waiū: hele kahi ʻāpana i ka hana ʻana o ka protein whey, a ʻo kekahi ʻāpana - ka hana ʻana i ka protein casein. Ma muli o ke kaʻina haʻahaʻa o ka omo, casein is ka huahana kūpono no ka hoʻohana ma mua o ka hiamoe. Ma loko o ka pō e hoʻoulu ʻia kou mau mākia e nā protein i ola lōʻihi.

Casein protein: kahi hiʻohiʻona piha

He aha kāu e ʻike ai e pili ana i ka casein:

• Hoʻopomo mālie, e hāʻawi ana i kahi komo mau o nā amino acid i nā olonā i nāʻiʻo.
• No kēia kumu, kūpono ka casein no ka hoʻohana ma mua o ka hiamoe.
• ʻAʻole makemake ʻia no ka hoʻohana ma mua a ma hope o ka hoʻoikaika kino.
• Waiwai ʻo Casein i ka puna.
• Pili i nā protein ʻē aʻe i hiki ke hoʻoheheʻe maikaʻi ʻia, kahi ʻono ʻole ʻole.
• ʻO ka manawa "hana" 4-10 mau hola.

ʻO nā protein protein casein 3 maikaʻi loa

1. ʻO ka meaʻai kūpono maikaʻi loa 100% Casein Gold Standard
2. ʻO Weider Day & Night Casein
3. ʻO Dymatize Elite Casein

Pūʻulu Soy (protein soy)

ʻO ka protein soya ka protein protein, no laila ia ʻaʻole piha piha ka amino acid. Eia kekahi, ʻaʻohe ona hopena maikaʻi i ka ulu ʻana o ka ʻiʻo, e like me ka whey protein. Eia nō naʻe, ʻo ka pauka soy protein kahi koho maikaʻi loa no ka poʻe ʻai meaʻai a me ka poʻe i ʻae ʻole i nā huahana waiū. ʻO ka protein soy maʻamau ke koho i nā kaikamahine no ka mea he hopena maikaʻi ia i ka hana ʻana o nā hormones wahine.

He aha kāu e ʻike ai e pili ana i ka protein soy:

• Loaʻa iā ia kahi hui amino acid ʻoi aku ka haʻahaʻa a me ke kumukūʻai biology haʻahaʻa loa o nā protein āpau i luna.
• Kūpono no ke kino wahine, ʻoiai hoʻonui ka soy i ke kiʻekiʻe o nā hormones wahine i loko o ke kino - estrogen, ʻoiai e hoʻohaʻahaʻa ana i ka nui o ka testosterone.
• Hoʻoemi i ke kiʻekiʻe o ka cholesterol i ke kino.
• Hiki ke hoʻonā ʻia i ka wai, loaʻa kahi ʻono ʻole.
• ʻO Soya - huahana mea kanu āpau, no laila kūpono i nā mea ʻai.
• Hiki ke hoʻopau ʻia ma hope o ka hoʻomaʻamaʻa a ma waena o nā meaʻai.
• ʻO ka manawa o ka "hana" 3-5 mau hola

ʻO 3 protein protein soya maikaʻi loa

1. Hoʻokaʻawale Protein Soy Protein
2. ʻO Geneticlab Nutrition Soy Protein
3. ʻO Scitec Nutrition Soy Pro

Pūmua hua manu (EGG)

Loaʻa i ka protein hua manu ke kumukūʻai biology kiʻekiʻe loa, kokoke loa ia i ka huahana protein maikaʻi. Hana ʻia kēia ʻano protein mai ka hua keʻokeʻo a loaʻa ke kiʻekiʻe o ka digestibility. ʻAʻole kaulana loa e like me kahi huahana kū hoʻokahi ma muli o ke kumukūʻai kiʻekiʻe. Hiki ke kūpono i ka poʻe i loaʻa i ka intolerance i nā huahana waiu.

He aha kāu e pono ai e ʻike e pili ana i ka protein hua manu:

• Kūpono no ka hoʻohana i ke kakahiaka, ma mua a ma hope o ka hoʻomaʻamaʻa.
• Loaʻa iā ia ka waiwai olaola kiʻekiʻe loa
• Aia i loko o ka piha piha o nā amino acid, ʻo ka protein hua manu ka protein maikaʻi loa.
• ʻO ke kumukūʻai pipiʻi loa.
• ʻO ka manawa e "hana" no 3-5 mau hola.

ʻO 3 protein protein huaʻai maikaʻi loa

1. Protein Huaʻai Protein Maʻemaʻe
2. ʻO CYBERMASS Egg Protein
3. RPS Pūnaewele ʻAiʻai Pono

Pūmua multicomponent

ʻO ka protein multicomponent a paʻakikī paha kahi hui o nā ʻano protein (whey, waiū, hua manu, soy, a pēlā aku) i hiki ai iā ʻoe ke loaʻa koke kahi piha piha o nā amino acid ʻokoʻa. ʻAʻole like me ka whey e lohi iki ia, a no laila ʻoi aku ka lehulehu i ka noi. ʻO ke kinona multicomponent / kūpono no ka hoʻohana ʻana ma hope o ka hoʻolālā a me ka lā holoʻokoʻa. Hoʻokomo pinepine ʻia kēia ʻano protein i nā amino acid, BCAA, glutamine, nā momona maikaʻi, a me nā mea hana pū kekahi.

Pūmua pākīkē: kahi nānā piha

He aha kāu e pono ai e ʻike e pili ana i nā protein maha-ʻāpana (paʻakikī):

• Hiki ke hoʻopau ʻia ma hope o ka hoʻomaʻamaʻa a ma waena o nā meaʻai.
• ʻOi aku ke kūpono ma ke ʻano he huahana kōkua, pono e hoʻohui me ka whey a me ka casein
• Mai ka protein multicomponent ka waiwai olaola kiʻekiʻe loa.
• He kumukūʻai haʻahaʻa kāna.
• ʻO ka manawa o ka "hana" 3-6 mau hola.

ʻO 3 mau protein mnogokomponentnyh kiʻekiʻe loa

1. Kāleka MHP
2. Weider Protein 80+
3. BSN Syntha-6

Pūmua waiū (Milk)

ʻOi aku ka kaulana o ka protein waiū ma mua o nā ʻano protein. ʻO kēia ʻano protein ʻo 20% me ka protein whey, a me 80% o ka casein. Ma muli o ka ʻāpana nui o ka protein waiū i loko o kahi protein lohi, hiki ke hoʻohana ʻia i ka pō a i ʻole ma waena o nā meaʻai.

He aha kāu e pono ai e ʻike e pili ana i ka protein waiū:

• Hiki ke hoʻopau ʻia ma waena o nā meaʻai no ka nui o ka casein.
• ʻAʻole makemake ʻia no ka hoʻohana ma mua a ma hope o ka hoʻoikaika kino.
• Loaʻa nā lactose, no laila ʻaʻole kūpono nā mea āpau ma muli o nā peculiarities o ka digestion.
• He kumukūʻai haʻahaʻa kāna.
• ʻO ka manawa o ka "hana" 3-4 mau hola.

He mea nui e hoʻomaopopo i kēlā me kēia ʻano protein (ʻaʻole wale whey!) kaukaʻi ʻia i ke kēkelē o ka kānana hiki ke hana ʻia ma ke ʻano he concentrate, hoʻokaʻawale a me ka hydrolyzate.

ʻO kahi papaʻaina kūpono o nā ʻano protein

No ka ʻōnaehana o ka ʻike i hāʻawi ʻia, hāʻawi i kahi papa i mākaukau, e hōʻike ana i nā ʻokoʻa nui ma waena o nā ʻano protein like ʻole.

ʻO ka ʻike pili e pili ana i nā ʻano protein

ʻO ka manawa kūpono loa e lawe i ka protein

ʻO nā protein maikaʻi ʻoi loa i kēlā me kēia

ʻOiaʻiʻo, ʻo kahi nui o ka ʻike paʻakikī e hoʻomaopopo a hoʻomanaʻo. Inā ʻoe e noʻonoʻo e pili ana i ke kūʻai ʻana i ka meaʻai haʻuki, a ʻaʻole hiki ke hoʻoholo i kahi ʻano protein, a laila e hoʻōki i kāu koho ma ka protein whey. No ka poʻe hoʻomaka, hiki iā ʻoe ke koho i ka protein protein, akā e hoʻolohe i ka ʻike protein i helu ʻia ma ka pūʻolo. Inā loaʻa iā ʻoe ka hiki kālā, a laila e hele i mua a kūʻai i ka whey protein isolate.

E nānā i kekahi:

• ʻO nā mea hoʻohui haʻuki kiʻekiʻe 10: he aha e lawe ai no ka ulu ʻana o nā mākala
• Creatine: no ke aha ka pono no ka mea e lawe, pōmaikaʻi a hōʻeha, nā lula o ke komo ʻana
• BCAA: he aha ia, no ke aha e pono ai, nā wai e lawe, pōmaikaʻi a hōʻeha, nā lula o ke komo ʻana
• Creatine: no ke aha ka pono no ka mea e lawe, pōmaikaʻi a hōʻeha, nā lula o ke komo ʻana