I ka hā?ule mālie ?ana o ka pale o nā Pā?ani ?Olumepika, ua kālai ka po?e ha?uki Kina i kahi hō?ailona nani ma ke kahua honua me kā lākou mau hana kupaianaha. Ma hope o kēia ?aha?aina ha?uki, ?o ka ?epekema a me nā lako mea?ai kūpono e like me nā ?ēheu i ?ike ?ole ?ia o nā mea pā?ani, ?a?ole hiki ke ho?omaika?i maika?i wale i kā lākou hana ho?okūkū, akā ho?okani pū kekahi i kahi hana hiki ?ole ke ho?ololi i ka ho?ōla kino a me ka pale ?ana i nā hō?eha ha?uki. No laila, no ka po?e hau?oli ma?amau e makemake nui nei e uhaki mau i ke ala ho?oikaika kino a ?imi i kahi kūlana ?oi aku ka maika?i, pehea e ho?ohana ai i nā ho?olālā mea?ai mea?ai ?epekema e hana i kēlā me kēia hana i kahi pae pa?a i mua i ke kino ikaika a me ke ola olakino?

1.Branched-chain amino acids (BCAAs): ka hōkū o ka mea?ai ha?uki

I nā makahiki i hala iho nei, ?o nā lālā amino acids (BCAAs), he "hoa gula" i haku ?ia me ?ekolu amino acids, leucine, isoleucine a me valine, ua ho?okipa nui ?ia i ke kula o ka mea?ai ha?uki no ko lākou pono maika?i. Wahi a nā ?ōlelo o ka "General Rules for Sports Nutrition Food of the National Standard for Food Safety" (GB 24154), branchable chain amino acids (BCAA) i ho?ohana nui ?ia i nā huahana ho?ola?a ma hope o ka ho?oma?ama?a ?ana, ?a?ole hiki ke ho?oikaika wale i ka synthesis protein a ho?emi i ka decomposition protein, akā e hō?olu?olu ho?i i ka luhi ha?uki a kōkua i ka ho?omaika?i ?ana i nā ha?uki.

2. Ma ka māhele o ka mana, pono nā mea pā?ani e ho?oikaika i ka ikaika i loko o kahi manawa pōkole loa, kahi e koi nui ai i ka ?oki koke ?ana o nā ?i?o. ?O nā ?akika amino branched-chain (BCAAs) he kuleana ko?iko?i i kēlā mau ne?e:

E hakakā i ka ha?iha?i ?ana o ka ?i?o: ?O ka pahū ?ana o ka mana e ho?okau nui i ke ko?iko?i ma ka ?i?o ?i?o, e ho?ohiolo ai i nā protein muscle. ?O ka ho?ohui ?ana i nā ?akika amino branched-chain (BCAAs) hiki ke hō?emi pono i kēia haki, pale i ka ?i?o ?i?o, a mālama i ka nui o ka ?i?o. Ho?oikaika i ka ho?ohuihui pūmua ?i?o: Branchchain amino acids (BCAAs) hiki ke ho?oku?u i ka metabolism ate a komo pololei i loko o ka ?i?o iwi, kahi e ho?oikaika ai ka leucine i ka synthesis protein muscle ma ka ho?āla ?ana i ke kikowaena ?ōnaehana hō?ailona mTOR.

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