達人專欄(一)

達人專欄(一)

支鏈氨基酸(BCAA)supplements是什麼?

支鏈氨基酸(BCAA)supplements是什麼?支鏈氨基酸(BCAA)supplements 包括纈氨酸,亮氨酸和異亮氨酸。這些是自然存在於我們的食物中– 是我們人體所無法自行合成的 , 也叫做”必要的氨基酸.。 這些必要的氨基酸與非必要的氨基酸一起合成了三分之一的肌肉蛋白質 .

BCAA 到底可以做什麼呢?理論認為,他們可以幫助避免激烈運動時肌肉組織的分解 , 迅速排除乳酸的堆積 , 它們也會加速了荷爾蒙生長激素的釋放。

誰應該使用 BCAA呢?克雷格 馬許(英國知名營養學及體能教練)認為:“最好的支鏈氨基酸劑型應該是採用膠囊 , 那些使用錠劑或者是以液態方式的劑型,都不是最好的, 因為膠囊劑型可以確保最低的使用劑量 , 可以避開口味的問題 , 簡單化食用的條件 , 是其他劑型無法比擬的。支鏈氨基酸會提高耐力型運動員的表現。

我應該吃多少 BCAA?在重訓時 , 任何少於20顆膠囊都是浪費時間。 “許多專業的橄欖球和足球員 , 在每一次的訓練服用 40 顆膠囊候 , 看到了很大的進步,另外有比較保守的說法就是:“在艱苦的訓練後,服用6-15G支鏈胺基酸可以幫助提高你的恢復。”

BCAA 應該在什麼時候使用呢? BCAA可以在運動的前中後使用 , 有研究顯示,服用BCAA在運動前與運動中和運動後,可以減少肌肉細胞損傷,重量訓練後,減少延遲性肌肉酸痛。”也有一個說法是 , 如果前一天晚上即服用支鏈胺基酸 , 效果會更好 。

BCAA 有副作用嗎 ? BCAA 相對是非常安全的食品 , 因為日常食物的蛋白質中都含有 BCAA . 吃了過多的 BCAA 唯一的影響為 : 會減緩身體對其他氨基酸的吸收 , 如此而已 .
但是對腎功能有障礙的人 , 譬如說洗腎的患者 , 則是不建議使用 .


What are they? BCAA (branched-chain aminoacids) supplementscontain valine, leucine and isoleucine. These are considered 'essential' amino acids because they need to be present in your diet -as opposed to 'non-essential'amino acids, which your body can produce itself. Together, theycan comprise up to one-third of muscle protein.What do they do? The theory is that they can help prevent thebreakdown of muscletissue duringintense exercise. Can also help to fast remove latic acidduring hardcore exercise. They alsoincrease the release of humangrowth hormone. Who should take them? 'BCAAs should be taken by anyone whoweighttrains, says Gregg Marsh(BritishNutrition& Performance Coach), 'preferably in capsule form rather thantablet or liquid. Because the capsule canguarantee the minimum dosage will be taken. While can also avoid the taste issue such as some prefer orange flavorwhile another like grape flavor. This is the most easy way for end users totake and will improve performance among endurance athletes.

How much should I take? 'Anything less than 20 capsules per workout is a waste oftime,' says Marsh.'Many professional rugby and footballclubs have seen huge improvements in performance, using 40 capsof BCAAs everyworkout.' AnitaBean is moreconservative: 'Doses of 6-15g may help improve your recovery during hard training periods.' When should I take them? 'They work best if taken pre, during and post-workout,'says Marsh,'Studies have shown that taking BCAAsupplements duringand after exercise canreduce musclebreakdown, and, taken before resistancetraining, reduce delayedonset muscle soreness.' They might also be beneficial if takenlast thing at night.Do they have any side effects? BCAAs are fairly safe, since you'd normally find them in protein in your diet anyway. Excessive intake might reduce the absorption of other amino acids, but that's about it.
But for those kidney impaired patients, such as dialysis patients are notrecommended.