Amsa Ta Gajere: Kimanin 1.6 g/kg a Kullum
Idan kana ɗaga nauyi don gina tsokoki, binciken meta‑babba ya nuna cewa adadin protein da ake bukata a kowace rana ya ƙasa da yadda ƙwararrun dakin motsa jiki suka ba da shawara. Binciken da aka wallafa a British Journal of Sports Medicine ya haɗa gwaje‑gwajen ƙwararru 49 da mutane masu lafiya 1,863. Nazarin matakin tsayawa (break‑point) ya nuna cewa plateau na ribar gina tsokoki yana faruwa a kusan 1.62 g na protein a kowace kilogram na nauyin jiki a rana. Bayan wannan, ƙarin protein bai ƙara haɓaka ribar da horon juriya ya haifar a cikin adadin jiki mara kitse (FFM) ba.
Matsakaicin iyaka na 95 % na amincewa ya kai kusan 2.2 g/kg a rana. Wannan yana ba da kewayon da ya dace: 1.6 g/kg shine inda ribar ke raguwa a matsakaici, yayin da 2.2 g/kg ke matsayin iyakar aminci idan kana son ƙarin kariya.
Yadda Ake Lissafa A Farfajiya
Lissafin yana da sauƙi:
- 70 kg (154 lb): kusan 112 g a 1.6 g/kg, har zuwa kusan 154 g a 2.2 g/kg
- 80 kg (176 lb): kusan 128 g a 1.6 g/kg, har zuwa kusan 176 g a 2.2 g/kg
- 90 kg (198 lb): kusan 144 g a 1.6 g/kg, har zuwa kusan 198 g a 2.2 g/kg
Wannan adadin yana nufin jimillar protein a kowace rana daga abinci da ƙarin sinadarai (supplements). Ba adadin da za ka ƙara a kan abin da kake ci ba ne. Mutane da yawa da ke cin abinci mai kyau sun riga sun kai kusan wannan matakin.
Abin Da Gwaje‑gwajen Suka Nuna
Masu binciken sun zaɓi gwaje‑gwajen da suka ɗauki aƙalla makonni shida na horon juriya tare da ƙarin protein. Idan aka kwatanta da horon kaɗai, ƙarin protein ya haifar da waɗannan ƙaruwa na matsakaici:
- Karfafa (1RM): ƙaruwa 2.49 kg
- Adadin jiki mara kitse (FFM): ƙaruwa 0.30 kg
- Fadi na ƙwayoyin tsoka: ƙaruwa 310 µm²
- Fadi a tsakiyar femur: ƙaruwa 7.2 mm²
Duk waɗannan ƙaruwa na da ma’ana a ƙididdiga, amma ba su da girma sosai. Ƙarin protein yana ƙara tasiri, ba ya maye gurbin ƙara nauyi, isasshen kuzari, da horo mai ɗorewa.
Wanene Yafi Amfana?
Masu ɗaga ƙarfi da suka riga sun horo
Ƙarin protein ya fi tasiri a mutanen da ke da horon juriya, inda aka ga ƙaruwa kimanin 0.75 kg na FFM idan aka kwatanta da waɗanda ba su da horo sosai. Wannan na nufin cewa masu daɗa horo sun riga sun ƙare “gains na farawa,” don haka cikakken abinci ya fi tasiri. Sai dai wannan ƙirari ne, ba a tabbatar da shi a cikin bayanan ba.
Matasa fiye da manya
Tasirin ƙarin protein a FFM yana raguwa da shekaru, kusan 0.01 kg a kowace shekara. Wannan ba yana nufin manya ba su da fa'ida ba; tsufa kan rage amsar tsoka ga protein, amma binciken bai nuna cewa manya ya kamata su rage cin protein ba. A cikin gwaje‑gwajen, ƙarin protein ya ƙara ƙaramin ƙaruwa a kan horo yayin da shekaru ke ƙaruwa. Masu ɗaga ƙarfi manya su ci gaba da samun isasshen adadin protein kuma kada su ɗauki plateau a matsayin ƙofar da za su tsaya a kai.
Whey, Shakes Da Abinci Na Gaskiya
Mafi yawan gwaje‑gwajen ƙara sinadarai suna amfani da kayayyakin da ake sha da sauri, kamar foda na whey da shakes. Shake hanya ce mai sauƙi don cike gibi: cokali guda na whey na ba da kusan gram 20 zuwa 25 na protein ba tare da wani shiri mai wahala ba. Abin da binciken ya gano shi ne jimillar cin protein, ba wani samfurin sihiri ba. Idan ka samu kusan 1.6 g/kg daga kaza, kwai, madara, wake da tofu, ka’idar plateau tana nan.
Tsarin sauƙi:
- Lissafa burinka (nauyin jikinka a kg × 1.6).
- Raba shi a cikin abincin rana uku zuwa biyar.
- Yi amfani da shake ne kawai don cike gibin da ke tsakanin abin da kake ci da burinka.
- Daina neman ƙarin gram bayan ka shiga yankin 1.6 zuwa 2.2 g/kg.
Abubuwan Da Ya Kamata Ka Sani
Lambar 1.6 g/kg matsakaicin breakpoint ne, ba iyakar halitta ba. Kewayon amincewa ya ƙunshi faɗin tazara, don haka buƙatun mutum‑mutum za su bambanta. Binciken ya auna adadin jiki mara kitse (FFM), wato wakilin tsoka da ya haɗa da ruwa, ƙwayoyin halitta, da sauran abubuwan da ba su da kitse.
Masu binciken sun bayyana yiwuwar rikice‑rikice na sha'awa: babban marubuci Stuart Phillips ya karɓi kuɗi da ladabi daga US National Dairy Council, wadda ta tallafa wasu gwaje‑gwajen da aka bincika. Wannan ba ya kawar da sakamakon, amma yana ba da mahallin da masu karatu za su tantance.
Binciken ya ƙunshi kawai manyan mutanen da ke da lafiya. Ba ya magana game da masu ciwon koda ko wasu yanayi na lafiya, waɗanda ya kamata su tuntuɓi likita kan adadin protein da ya dace da su.
Kammalawa
Ga mafi yawan mutanen da ke ɗaga nauyi don gina tsokoki, kimanin 1.6 g/kg a rana shine inda ribar ke fara raguwa, kuma 2.2 g/kg shi ne babban iyaka mai ma’ana. Cin abinci fiye da haka ba zai sa tsokoki su girma da sauri ba. Ka mai da hankali kan ingancin horo, barci, adadin kuzari gaba ɗaya, da ɗorewa, kuma ka yi amfani da shakes na protein inda zai sauƙaƙa kai ga adadin da ka sa a gaba.
