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چه پروتینی و چه مقدار قبل از خواب برای رشد بیشتر عضلات مصرف کنیم

چه پروتینی و چه مقدار باید قبل خواب مصرف بشه؟

 

بسیاری  از ورزشکاران   پروتئین آب پنیر قبل از خواب مصرف میکنند . این خوبه ، اما کاملا ایده آل نیست، زیرا پروتین اب پنیر به سرعت هضم میشه

به طور خاص، تحقیقات نشان می دهد که بدن انسان می تواند ۸ تا ۱۰ گرم پروتئین آب پنیر در هر ساعت را جذب کند. این بدان معنی است که قبل از خواب باید مقدار زیادی مورد نیاز باشد تا سطوح اسید آمینه اسید را در طول شبانه روز افزایش دهد.
هشت ساعت خواب مفید ۸*۱۰ =۸۰ گرم!

انتخاب های بهتر پروتئین تخم مرغ (پخته شده) یا پروتئین کازئین هستند که به ترتیب در ۳ و ۶٫۱ گرم در ساعت جذب می  شوند.

همانطور که می بینید، هر ۳۰ تا ۴۰ گرم پروتئین تخم مرغ یا پروتئین کازئین قبل از خواب هر دو هدف ما را به انجام می رساند:اول حداکثر میزان سنتز پروتئین را تحریک می کند و دوم اسیدهای آمینه را در تمام طول شب تامین میکند

برای پروتئین تخم مرغ، می توانید سفید ان را بخورید یا از یک پودر استفاده کنید و برای کازئین می توانید مواد غذایی حاوی غنی از کازئین مانند پنیر یا ماست یونان بخورید یا  از یک پودر استفاده کنید .

منابع

http://www.ncbi.nlm.nih.gov/pubmed/9405716

http://www.ncbi.nlm.nih.gov/pubmed/16779921

http://www.ncbi.nlm.nih.gov/pubmed/16779921

 

 

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