Kunzwisisa Basa reMPS
Tsvina yeproteine synthesis (MPS) inowanzotaurwa muzvinyorwa kana nhaurirano dzakapoteredza musimba kukura. Yakava izwi rakakurumbira pakati pevatambi, varimi, uye vane fitness vanoda. Kuwedzera uye mapuroteni powder vanokonzera kutengesa kuwedzera kweMPS vachishandisa michina yavo. Tinogona kutotarisa MPS uye kukura kwemisimba sechinhu chimwe chete, uye apa ndipo pane imwe nyonganyonga iripo.
Tinonzwisisa kuti MPS ine chimwe chinhu chekuita nekukura kwemasumbu asi kwete kunyatsojekesa zvarinoreva. Zvakakosha kunzwisisa basa remuviri weprotein synthesis (MPS) kuwedzera kukura kwemasumbu.
Chii Chinonzi Muscle Protein Synthesis (MPS)?
Simba reprotein prototype (MPS) rinowanzoita semhinduro kugadzirisa kushanda kana kudya kunovaka muviri. Munguva yekushanda kwakasimba, mishonga yedu inoputsa simba rinokurudzira amino acids kuburikidza nemusanganisi wemapuroteni kutanga kugadzirisa kukanganisa. Apo patinodya mapuroteni emvura , amino acids kubva kune izvozvi zvekudya zvinosungirirwa kumatomu edu emutsipa achitsiva chero mapuroteni emaproteni anorasika anowanikwa munharaunda yakatsanya kana semugumisiro wekushushikana kwehutano. Kakawanda, basa guru remuviri weproteinini nderokubatsira kugadzirisa nekuvaka mutsva mutsva.
Tsvina yemaprotheni synthesis (MPS) inogonawo kurondedzerwa senzira yehupenyu inowanikwa mumasumbu edu uye mamwe mativi emuviri.
Maererano nekutsvakurudza, ndiyo simba rinotungamirira rinokonzera kuti muviri wedu unopindura sei uye unogadzirisa kuita basa rakaoma. MPS inoshandiswawo zvichienderana nehutano hwekuvhima kunoitwa uye kudya kunovaka muviri , kunyanya mapuroteni.
Inobatsira Sei Kukura Kwemasumbu?
Kudzidza nzira yekugadzirisa hutachiona hweprotini synthesis (MPS) kuburikidza nekudzivisa kusagadzikana uye kukwana kwakakwana kweprotein kunobatsira kukurudzira kuwanda kwepfuma, kuvandudza mishonga kupora, uye simba.
Izvi zvichave zvakasiyana-siyana kune mumwe nomumwe zvichienderana nebasa rakagadziriswa, maitiro ekugadzira muviri, nekudya kudya. Kuchengetedza mapuroteni kuenzanisa kunotambawo chikamu chinokosha muPMS nokuda kwekukura kwemisumbu.
Maererano nekutsvakurudza, mhando mbiri dzakasiyana-siyana dzinogadzira mapuroteni akaenzana mumatumbu edu dzinosanganisira basa rekuita uye kuwanikwa kwemuviri. Uku kunzwisisa kunotibvumira kushandisa nzira yakanakisisa yekudzidzira uye nzira dzokudyara kuchengetedza nekuvaka mashoma .
Kukosha kwePuroteni Balance
Puroteni yehutano inoshandiswa kuburikidza nehutano hwehutachiona hwepuroteni kuputsika uye mishonga yeprotein synthesis (MPS). Chiitiko chakanaka ndechekuti puroteni yakanaka yakaenzana inotsigirwa. Izvi zvinoreva basa re MPS rakakura kudarika mishonga puroteni kuputsika, zvichiita kuti musimba kukura kuitike. Kakavhiringidza, chirongwa chisina kunaka cheprotini chinogona kutungamirira kukuvadza kwemaviri.
Kutsvakurudza kunoratidza kuti muviri wedu uri muhupenyu hunogara huri huviri hweprotini kuputsika uye kufanana. Tsvina yeprotein yeanoridhe inowanzochengetedzwa nekuda kwezvinhu izvi zvinoramba zvichiitika. Kana muviri wedu uri mupuroteni yakakosha, hapana kukura kwemisumbu kana kuparara kunoitika uye kunofungidzirwa kuti kune hutano hwakanaka hwekhayaostasis. Izvi zvinowanzoonekwa nevanhu vakawanda vanoita basa vachigara vachidya uye vachidya zvakanaka .
Vanhu vakuru vanoshingaira nevatambi vanoita mapurogiramu akakomba ekurovedza muviri vanogona kuva pangozi yakakura yekugadzira puroteni isina kunaka. Kuti uchengetedze mapuroteni emuviri panzvimbo yakanaka, kudzidzisa kwakakodzera uye kudya kweprotini kunoratidzwa kuti kunokosha. Kunyora mapuroteni emuviri kuburikidza nokurovedza muviri uye kudya kunobatsira kukurudzira musimba kukura, kunatsiridza mitambo, nekuita kuti musimba udzoke .
Kuyevedza muviri kunodzora sei MPS
Maererano nekutsvakurudza, mishonga yeproteine synthesis (MPS) inokurudzirwa nekudzivirira muviri kana kudzidziswa . Nhamba yePPS mhinduro mumisumbu yemasumbu inoratidzika kuva yakavimbika pane zvose basa rekuita uye simba.
Zvidzidzo zvinoratidza kudzivisa kudzivirira pasi pasi makumi mana kubva muzana zveimwe rep maximum hazvibvumiri kupindura MPS. Zvisinei, apo kushanda nesimba kwaive kwakapfuura 60 muzana yeimwe rep maximum, MPS yakayera kuwedzera kwechipiri kusvika katatu kubva pachiyero chekutanga. Izvi zvitsva zvinoratidza kutakura kwekutakura mitoro kunopa kukurudzira kukuru kweMPS.
Izvi zvinoreva kuderera-kushanda kwakasimba hakubatsiri kukura kwemisumbu here? Kwete chaizvo, uye kuvimba nebasa rekugona kunogona kunge rakanyatsobudirira.
Kuderera-simba kunogona kukurudzira musero proteine synthesis (MPS) maererano nekutsvakurudza. Zvidzidzo zvinoratidza hutano hwemashandiro evanhu makumi matatu kubva muzana hwemumwe wepamusoro wakagadziriswa musimba kusakundikana kwakakurudzira huwandu hwakafanana hweMPS sechiremera kudzivisa kudzidziswa. Kuita basa rekudzivirira-kutakura kunokonzerwa kunonzi kukurudzira mishonga yeprotini synthesis uye imwe nzira yekuita musimba kukura kunze kwekutakura weightlifting.
Imwe tsvakurudzo inoratidza musimba weprotein prototype (MPS) mhinduro uye chiyero chakasiyana nemunhu. Zviri pachena kuti MPS inowedzera inogara kwenguva pfupi uye ichikwiridzirwa panguva yekudzivirira kudzidzira kana ichienzaniswa nehurumende isina kudzidziswa. Izvi zvingaratidza madiki eMPS kupindura panguva yekuremedza basa rakaoma. Inonzi yakasimbiswa MPS yakawanda uye nguva yakareba mushure mekudzivirira kudzivirira kunotungamirirwa nehutano hwemunhu. Izvi zvinoreva kuti vamwe vanogona kuwana mhinduro yakawanda yeMPS uye vamwe vangaderedzwa. Zvidzidzo zviri kuenderera mberi kune mamwe mashoko akajeka.
Maererano nekutsvakurudza kwakabudiswa muPhysiological Reports , kusanganiswa kwekudzivirira kudzidzisa (RT) pamwe nekuwedzera kweprotini kunoguma mukukurudzira kwemaviri emaproteni synthesis (MPS). Izvi zvinoreva kurovedza muviri kwakakosha pakukura kwemisimba, asi kuwedzera amino acids kuburikidza nemapurotini ekudyisa mabasa kunyange zviri nani. Saka, ndeipi nzira yakanakisisa yekugadzirisa MPS kuburikidza nekudya?
Kudzora MPS Kushandisa Zvokudya
Kutsvakurudza kunoratidza kuwanika kwezvakakwana kunowanzoita basa rinokurudzira mishonga yeprotein synthesis (MPS) yehutachiona hweprotini urongwa nekukura. Zvirwere zvepuroteni zvinopa zvokudya zvakakosha amino acids (EAAs) inokosha pamatambudziko aya. Apo masero edu emasisipo akazorora amino acids kuburikidza nenguva dzisingadyi kana kushushikana kwezvinokonzera, kupisa zvokudya zvakanyanya muprotini kunobatsira kuchengetedza muviri wedu kuenzana.
Zvidzidzo zvinoratidza kuti 'kutsanya-kurasikirwa / kufara-kupfuma' inotenderera isimba reprotine rondedzero yekuita kutibatsira kuti tirambe tiine hupfumi hwakawanda. Chinoonekwa kuti chinopa ruzivo rwakanyanya kupedza kukosha amino acids (EAAs) zuva rese, asi kunyanya mushure mekuita basa. Mukuwedzera kune patinoidya, rudzi rweprototi uye chiyero zvinoratidzirwa kuti zvikurudzire zvikuru kupindura kweMPS mushure mekuita basa. Pazvikonzero izvi, chiyero chemapurotini chinopedzwa mushure mekudzidziswa muviri kunoratidzwa kuti chikurudzire maPMS akawanda panguva yekudzivirira musumbu.
Chiitiko chekutsvakurudza chakaitwa kuti chiongorore kuti kudya 20g kana 40g ye whey protein kunokonzera musero protein synthesis (MPS) pamusana pekudzivirira varume vakashanda post post workout . Varume vacho vakaunganidzwa maererano nehuwandu hwemuviri wepamuviri uye vakapinda mune miedzo miviri, vachidya 20g ye whey protein mushure mekudzivirira muviri muviri wose uye kudzokorora mushure mevhiki kuputika vachishandisa 40g whey protein. Dhiyabhorosi miedzo yaitarisirwa kusanganisira kusanganisa mishonga, DEXA kuongorora, uye kupera ropa. Mamwe emigumisiro yenyaya yacho yakaratidza zvinotevera:
- Plasma leucine concentration yaiva yakakura ne 40g whey protein dose kumapoka ose akaenzaniswa ne20g. Leucine inokosha yemamino acid (EAA) uye mapazi-akasungirirwa amino acid (BCAA) inonyanya kukonzera kukura kwemasumbu nekuvandudza.
- Plasma phenylalanine maikirwo akanga akareba, achidya 40g zvichienzaniswa ne 20g whey protein. Phenylalanine is amino acid uye mutsara we tyrosine, mumwe we 20 amino acids anoshandiswa nemuviri kuita mapuroteni.
- Plasma threonine concentrations yakanga yakakwirira ne 40g yakashandiswa whey protein yakaenzaniswa ne20g. Threonine inokosha inonzi amino acid (EAA) inowanikwa kubva mumaprotini ezvokudya uye inobatsira nehutachiona hukura.
- Simba reprotein prototype (MPS) rakataridzika kuwedzera kwe20 muzana kunodya 40g zvichienzaniswa nemapurogirini makumi maviri emapirini anotevera maitiro ekudzivirira muviri mumasikana.
- Mushonga weproteine synthesis (MPS) yakasimudzirwa nehuwandu hwakafanana ne 40g whey protein yevarume vechidiki vane muviri wakadzika uye wakasimba uye wakasimba mushure mekudzivirira muviri muviri wose.
Inoratidzika 40g ye whey protein inoshandiswa mushure mekudzivirira kudzivirira kunogona kuva mukana wepamusoro kuti uwedzere musimba protein synthesis (MPS). Zvisinei, imwe tsvakurudzo inoratidza 20g yeprotini yakakwanira kuti ibudirire hunoita kuti MPS iwedzere kukura. Zvinoratidzwa zvakare kudya 20g yeprotini panguva imwechete yezvokudya uye kupararira mukati mezuva ndiyo nzira inobatsira yekuwedzera MPS uye kuwedzera kwemaoko makuru.
Chimwe chidzidzo chaitungamirirwa apo 48 varume vanodzivirira utano hwakanaka vakashandisa 0, 10, 20, kana 40g ye whey protein yakatevedzana pakarepo mushure mekuvhima. Masero protein prototype (MPS) mhinduro yepamusoro yakaenzaniswa neawa 4. Mitsara inotevera yakaratidza:
- Tsvina yeprotein synthesis (MPS) yakasimudzirwa ne50 muzana yehuwandu ne 20g whey protein yakaenzanisa nekusava nechinhu.
- MPS yakawedzera ne20 muzana ne 20g whey protein yakaenzaniswa nekudya 10g.
- Kwakanga kusina kusiyana pakati peMPS kukurudzira apo 20g kana 40g ye whey protein yakashandiswa.
- Kupikisa kweMPS kunoratidzika kunge kwakakwana pa 20g ye whey protein yakagadzirwa mushure mekudzivirira kudzidzira.
Shoko Rinobva
Kunyora musero protein (MPS) yekusimudzirwa kwemasumbu kunoramba iri dambudziko. Pachinyanya kukosha takaziva kuisa pakati pegorogiramu 20g kusvika ku 40g shure-workout kunokonzera musimba protein synthesis (MPS). Takadzidzawo kuti kurovedza muviri, kunyanya kudzidzisa kudzivirira, kunotora basa rinokosha mukusimudzira MPS kumusana wekukura. Chizvarwa chega chega, vanhu vakwegura vakashanda, semuenzaniso, vachava nemhinduro dzakasiyana dzeMPS kune zvose zvekuita uye mapuroteni ekudya.
Nemhaka yezvipembenene izvi, zvidzidzo zvemangwana zvinokurudzirwa kuti kuderedza huwandu hwekushanda kwemaitiro uye chikafu chinokonzera MPS zvakasiyana siyana kune maitiro emitambo, miviri yemunhu, uye genders. Kana uri kufunga nezvekuwedzera mapuroteni kudya kune zvakakosha zvinodyiwa zvinodiwa zvekukura kwemasisita, kukurukurirana nachiremba wako kana nyanzvi yepamitambo yekurovedza zvemitambo ingadai iri pfungwa huru.
> Sources:
> Atherton PJ, et al., Muscle protein synthesis mukupindura kunyanzvi nekuita muviri, Journal of Physiology , 2012
> Damas F et al., A kuongorora kushandiswa kwekudzivirira-kukonzerwa kushanduka mumakumbo emaproteni synthesis uye mupiro wavo kune hypertrophy, Journal of Sports Medicine , 2015
> Macnaughton LS, et al., Kupindura kwemaviri emapuroteni ekutsvaga kutevera muviri wose kushandiswa muviri kunotevera 40 g kune 20 g yemagetsi anogadzirwa, Physiological Reports , 2016
> Mitchell CJ, et al., Pure Post-Exercise Myofibrillar Protein Synthesis Haisati Yakabatana Nokudzivisa Kurwisana-Kunobatsira Muscle Hypertrophy muVakomana Vechidiki, PLoSOne , 2014
> Witard OC, et al., Myofibrillar muscle protein synthesis rates shure kwekudya mushure mekuwedzera kwema whey protein pazororo uye mushure mekudzivirira muviri, American Journal of Clinical Nutrition , 2014