Ganewar: Jikinka Yana Aiki Yayin Barci
Ka yi motsa jiki da yamma, ka ci abincin dawowa, sannan ka sha shake mai gram 40 na casein minti 30 kafin kwanciya. Tambayar da ke tasowa ita ce: menene ke faruwa da dawowar ƙarfinka a cikin awanni takwas da ba ka ci abinci ba? Binciken da Res da abokan aikin sa suka wallafa a 2012 a mujallar Medicine & Science in Sports & Exercise ya amsa wannan tambaya.
Matasa 16 masu lafiya sun sha gram 40 na casein (wanda aka naɗa da alamar tracer) kafin kwanciya. An bi sawun narkewar protein ɗin a jini da cikin ƙashin tsoka har tsawon awanni 7.5 na dare. Abin da aka gano ya kasance mai sauƙi amma mai muhimmanci: casein ya narkare kuma ya shiga jiki yadda ya kamata a lokacin barci, sinadarin protein a jini ya ƙaru (311 ± 8 µmol/kg vs 246 ± 9 µmol/kg), kuma ma’aunin net protein ya canza daga maras kyau zuwa da kyau.
Yadda Binciken Ya Gudana
- Motsa jiki: Mahalarta sun kammala motsa jiki mai ƙarfi a ƙarfe 8 na yamma.
- Abincin dawowa: A ƙarfe 9 sun ci abincin dawowa mai gram 20 na protein da gram 60 na carbohydrates.
- Shaƙatawa: A ƙarfe 11:30 na dare, minti 30 kafin su kwanta, kowane mahalarta ya sha ko gram 40 na casein da aka naɗa da tracer ([1‑C]phenylalanine) ko wani abun sha na bogi.
- Bincike: An yi amfani da jini da biopsies na tsoka don bin sawun tracer har tsawon awanni 7.5, wanda ya ba da dama a tantance yadda protein ke shiga jiki da kuma yadda ake amfani da shi.
Muhimman Sakamako
- Narkewa & Shigowa: Casein ya narkare kuma ya shige jiki yayin barci. Amino acid ɗin da ke zagaye a cikin jini sun tashi da sauri har ƙarshen dare.
- Sinadarin Protein a Jini: 311 ± 8 µmol/kg a awanni 7.5 bayan casein, idan aka kwatanta da 246 ± 9 µmol/kg bayan bogi (P < 0.01).
- Net Protein: +61 ± 5 µmol/kg tare da casein, idan aka kwatanta da –11 ± 6 µmol/kg tare da bogi (P < 0.01). Ma’anar wannan shi ne cewa a dare casein ya haɓaka alamar net protein, yayin da bogi ya rage ta.
- Protein a Ƙashin Tsoka: Kusan 22 % ƙaruwa a synthesis na tsoka tare da casein (0.059 %/h) idan aka kwatanta da bogi (0.048 %/h) – alamar da ta kai matakin muhimmanci (P ≈ 0.05).
Me Ya Sa Casein?
Casein protein ne mai slow‑digesting; yana ɗauke da ƙwayar gel a cikin ciki wanda ke rage saurin sakin amino acid kuma ya ba da fitarwa mai ɗorewa a duk tsawon dare. Wannan ya bambanta da whey ko sauran protein masu saurin narkewa, waɗanda ke haifar da ƙaramin tsallaka amino acid a jini kuma su ɓace da wuri.
Binciken ya tabbatar da cewa, koda an kwanta barci, jiki na ci gaba da narkewa da shigar da protein, don haka amino acid na nan a jini har zuwa ƙarshen dare.
Iyakoki da Yanayin Da Ya Kamata a Lura Da Su
- Samarwa Ƙanana: An yi wannan binciken kan matasa 16 masu lafiya kawai. Sakamakon na iya bambanta ga mata, manya, tsofaffi, ko masu ɗaukar horo na daban.
- Binciken Dare Guda: An auna canje‑canje a dare guda; ba a nuna cewa wannan zai haifar da ƙaruwa a girman tsoka ko ƙarfi a tsawon watanni ba.
- Alamar Metabolism, Ba Girman Tsoka: Net protein da protein synthesis alamu ne na yanayin metabolism, ba alamar haɓakar tsoka ba.
- Matsakaicin ƙaruwa: Kashi ≈22 % na ƙaruwa a synthesis na tsoka na iya zama ƙaramar alama wadda ba ta kai ga ƙara girman tsoka ba a matakai na dogon lokaci.
- Abincin Dawowa: Mahalarta sun ci abincin dawowa bayan horo; shake ɗin casein ba ya maye gurbin abincin, sai dai ƙara ƙarin protein.
Amfani da Shake na 40 g Casein a Kafin Barci
| Abu | Shawara |
|---|---|
| Adadi | 40 g na casein (kimanin 30–35 g na protein). Wannan adadi ne mai girma; a yi la’akari da cikakken shigar da protein a rana, ba a ɗauka a matsayin lamba sihiri ba. |
| Hanyoyin Samun Protein | Foda na casein, cottage cheese, Greek yogurt, ko kowane abinci mai ƙunshe da casein. Duba alamomin abinci don sanin adadin protein. |
| Lokaci | Sha minti 30 kafin kwanciya, bayan ka gama abincin dawowa. |
| Wadanda za su fi amfana | • Masu horo da suka kwanta dare, kuma ba su ci abinci mai protein a cikin awanni 8 na dare. • Mutanen da ke da wahalar samun isasshen protein a cikin rana. • Duk wanda ke son cike gibin protein a dare, ba tare da tsammanin canji mai girma a girman tsoka ba. |
Kula da Gabaɗaya
- Ba maye gurbin abinci ba ne: Shake ɗin casein zai ƙara gram 30‑40 na protein a dare, amma ba zai maye gurbin abincin da ake ci ba.
- Kula da adadi: Idan kana cin protein da yawa a rana, ka iya rage adadin casein ko ka zaɓi foda da ƙananan gram.
- Bincike na dogon lokaci: Don samun tabbataccen ƙaruwa a girman tsoka, dole ne a yi amfani da tsarin horo da abinci na tsawon watanni, ba kawai shake ɗin dare ba.
Kammalawa
Sha gram 40 na casein minti 30 kafin barci hanya ce mai sauƙi wadda bincike ya nuna tana haɓaka amino acid a jini da net protein a dare. An nuna cewa casein na narkewa da shiga jiki a lokacin barci, yana ba da fitarwa mai ɗorewa na amino acid. Sai dai, ba a samu hujja mai ƙarfi da ke tabbatar da cewa wannan yana haifar da ƙaruwa a girman tsoka a tsawon lokaci ba. Don haka ka ɗauke wannan hanyar a matsayin ƙara protein a dare don tallafawa dawo da ƙarfi, ba a matsayin maye gurbin abincin gina jiki ko horo mai ƙarfi ba.
