{"id":15462,"date":"2023-03-12T00:00:15","date_gmt":"2023-03-12T00:00:15","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15462"},"modified":"2023-03-12T07:10:15","modified_gmt":"2023-03-12T07:10:15","slug":"when-should-you-take-bcaas","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/when-should-you-take-bcaas\/","title":{"rendered":"BCAA&#8217;LARI NE ZAMAN ALMALISINIZ?"},"content":{"rendered":"\n<p>Hem iyi e\u011fitimli sporcular hem de g\u00fcnl\u00fck fitness merakl\u0131lar\u0131 genellikle dall\u0131 zincirli amino asitlerle (BCAAs) takviye eder.<\/p>\n\n\n\n<p>Baz\u0131 kan\u0131tlar, BCAA&#8217;lar\u0131n kas olu\u015fturmaya, egzersiz yorgunlu\u011funu azaltmaya ve egzersizden sonra kas a\u011fr\u0131s\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>\u0130nsanlar genellikle istenen sa\u011fl\u0131k yararlar\u0131n\u0131 elde etmek i\u00e7in egzersiz rejimleri etraf\u0131nda BCAA takviyelerinin nas\u0131l en iyi zamanlanm\u0131\u015f oldu\u011funu merak eder.<\/p>\n\n\n\n<p>Bu makalede, BCAA takviyelerinin yan\u0131 s\u0131ra nas\u0131l ve ne zaman al\u0131n\u0131laca\u011f\u0131 daha yak\u0131ndan bakmaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA takviyeleri nelerdir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/when-to-take-bcaa-1296x728-feature_0.jpg?w=1155&amp;h=1528\" alt=\"\"\/><figcaption>FatCamera\/Getty G\u00f6rselleri<\/figcaption><\/figure>\n\n\n\n<p>Suya veya di\u011fer s\u0131v\u0131lara kar\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131z BCAA kaps\u00fclleri veya tozlar\u0131 sat\u0131n alabilirsiniz.<\/p>\n\n\n\n<p>BCAA&#8217;lar \u00fc\u00e7&nbsp;<strong>esansiyel amino asit<\/strong>i\u00e7erir: valin, l\u00f6sin ve izol\u00f6sin &#8211; hepsi dall\u0131 bir kimyasal yap\u0131ya sahiptir.<\/p>\n\n\n\n<p>Takviyeler tipik olarak, bazen 2:1:1 oran\u0131 olarak adland\u0131r\u0131lan izol\u00f6sin veya valinden iki kat daha fazla l\u00f6sin sa\u011flar. Bunun nedeni, l\u00f6sin \u00f6zellikle protein sentezini uyarmada ve kas proteininin par\u00e7alanmas\u0131n\u0131 bast\u0131rmada iyi olabilir.<\/p>\n\n\n\n<p>Bununla birlikte, bilim adamlar\u0131 hala BCAA takviyelerinin fiziksel olarak aktif insanlar i\u00e7in \u00f6l\u00e7\u00fclebilir bir avantaj sunup sunmad\u0131\u011f\u0131n\u0131 ara\u015ft\u0131r\u0131yorlar, t\u00fcm protein tozlar\u0131 ve BCAA i\u00e7eren t\u00fcm g\u0131da protein kaynaklar\u0131 ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda.<\/p>\n\n\n\n<p>En az\u0131ndan, takviyeler ta\u015f\u0131nabilir, daha uygun bir se\u00e7enektir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA takviyeleri, tipik olarak 2:1:1 oran\u0131nda dall\u0131 zincirli esansiyel amino asitler l\u00f6sin, izol\u00f6sin ve valin i\u00e7erir. Bu takviyeler uygun olsa da, bilim adamlar\u0131 BCAA&#8217;lar\u0131n besin kaynaklar\u0131na g\u00f6re bir avantaj sunup sunmad\u0131klar\u0131n\u0131 sorguluyorlar.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA takviyeleri fitness rejiminize nas\u0131l yard\u0131mc\u0131 olabilir?<\/h2>\n\n\n\n<p>Ara\u015ft\u0131rmalar, BCAA takviyelerinin egzersiz rejiminizi en az be\u015f \u015fekilde destekleyebilece\u011fini g\u00f6stermektedir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Egzersiz s\u0131ras\u0131nda yorgunlu\u011fu azalt\u0131n.<\/strong>&nbsp;Daha y\u00fcksek BCAA seviyeleri, triptofan\u0131n beyninize giri\u015fini s\u0131n\u0131rlamaya yard\u0131mc\u0131 olabilir. V\u00fccudunuz egzersiz yorgunlu\u011funa katk\u0131da bulunabilecek serotonin yapmak i\u00e7in triptofan kullan\u0131r.<\/li><li><strong>Kas hasarlar\u0131n\u0131 ve a\u011fr\u0131y\u0131 azalt\u0131n.<\/strong>&nbsp;BCAA&#8217;lar egzersizin neden oldu\u011fu zorlanma ve iltihaplanmadan kaynaklanan a\u011fr\u0131y\u0131 hafifletebilir.<\/li><li><strong>Egzersizden sonra kas yap\u0131m\u0131n\u0131 te\u015fvik edin.<\/strong>&nbsp;BCAAs i\u00e7eren diyet proteini kaslar\u0131n\u0131zdaki protein sentezini uyar\u0131r ve kas proteininin par\u00e7alanmas\u0131n\u0131 bast\u0131r\u0131r.<\/li><li><strong>Uzun s\u00fcreli egzersiz s\u0131ras\u0131nda bir enerji kayna\u011f\u0131 sa\u011flay\u0131n.<\/strong>&nbsp;Kaslar\u0131n\u0131z\u0131n ana enerji kayna\u011f\u0131 olan glikoz azald\u0131\u011f\u0131nda, BCAA&#8217;lar bir enerji kayna\u011f\u0131 olarak hizmet edebilir.<\/li><li><strong>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyin.<\/strong>&nbsp;Yorucu egzersiz, ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri i\u00e7in bir yak\u0131t olan amino asit glutaminin azalmas\u0131ndan kaynaklanabilecek ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n azalmas\u0131na neden olabilir. BCAA&#8217;lar kaslarda glutamine d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA takviyeleri kas yap\u0131m\u0131n\u0131 te\u015fvik edebilir, enerji sa\u011flayabilir, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyebilir ve egzersiz yorgunlu\u011funu ve egzersiz sonras\u0131 kas hasarlar\u0131n\u0131 azaltabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA takviyelerinin ne zaman al\u0131naca dair bilime dayal\u0131 kan\u0131tlar<\/h2>\n\n\n\n<p>BCAA&#8217;lar\u0131 veya di\u011fer protein takviyelerini bir kerede alman\u0131n faydalar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131ran \u00e7ok az ara\u015ft\u0131rma vard\u0131r, \u00f6rne\u011fin egzersizden \u00f6nce ve egzersizden sonra.<\/p>\n\n\n\n<p>\u0130\u015fte BCAA ek zamanlamas\u0131 ile ilgili kan\u0131tlar\u0131n bir incelemesi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Egzersizden \u00f6nce veya sonra<\/h3>\n\n\n\n<p>Sadece k\u00fc\u00e7\u00fck bir \u00f6n \u00e7al\u0131\u015fma, egzersizden \u00f6nce BCAA takviyesi alman\u0131n etkisini egzersizden sonra almaya benzetmi\u015ftir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fmada, gen\u00e7 erkekler bask\u0131n olmayan kollar\u0131 i\u00e7in bir g\u00fc\u00e7lendirme egzersizi \u00f6ncesinde 10 gram BCAA ald\u0131. Egzersizden sonra daha az kas a\u011fr\u0131s\u0131 ve kol egzersizinden sonra BCAAs alanlara g\u00f6re daha d\u00fc\u015f\u00fck kan lekeleri ya\u015fad\u0131lar.<\/p>\n\n\n\n<p>Kar\u015f\u0131la\u015ft\u0131rma i\u00e7in mevcut olan di\u011fer tek \u00e7al\u0131\u015fma, atletik erkeklere 10 hafta boyunca halter egzersizlerinden hemen \u00f6nce veya hemen sonra 25 gram peynir alt\u0131 suyu proteini izole eden (5,5 gram BCAAs sa\u011flayan) bir \u00e7al\u0131\u015fmad\u0131r.<\/p>\n\n\n\n<p>Bu \u00e7al\u0131\u015fmada, her iki grup da v\u00fccut kompozisyonu ve g\u00fcc\u00fcnde ayn\u0131 geli\u015fmelere sahipti.<\/p>\n\n\n\n<p>Mevcut kan\u0131tlara dayanarak, diren\u00e7 (a\u011f\u0131rl\u0131k antrenman\u0131) egzersizden \u00f6nce veya sonra BCAA al\u0131p almad\u0131\u011f\u0131n\u0131z\u0131 fark etti\u011fi belirsizdir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">BCAA&#8217;lar\u0131 almak i\u00e7in zaman aral\u0131\u011f\u0131<\/h3>\n\n\n\n<p>Kan tepenizdeki BCAA seviyeleri takviyeyi t\u00fckettinkten 30 dakika sonra, ancak \u00e7al\u0131\u015fmalar hen\u00fcz almak i\u00e7in en uygun zaman\u0131 belirleyemedi.<\/p>\n\n\n\n<p>Protein t\u00fcketmekten maksimum kas geli\u015ftirme yararlar\u0131 elde etmek i\u00e7in egzersizden yakla\u015f\u0131k 45-60 dakikan\u0131z oldu\u011fu teorisine ra\u011fmen, daha yeni ara\u015ft\u0131rmalar bu zaman penceresinin egzersizden 5 saat sonra kadar geni\u015f olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>Ayr\u0131ca, egzersizden 1-2 saat \u00f6nce bir yemek yediyseniz veya bir protein takviyesi ald\u0131ysan\u0131z, egzersiz sonras\u0131 BCAA&#8217;lar\u0131n veya di\u011fer protein takviyelerinin zamanlamas\u0131, sabah\u0131n erken saatlerinde oldu\u011fu gibi yak\u0131n zamanda yemeden egzersiz yapt\u0131\u011f\u0131n\u0131zdan daha az \u00f6nemli olabilir.<\/p>\n\n\n\n<p>BCAA takviyeleri, sizin i\u00e7in bir fark yarataca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, bir egzersizden k\u0131sa bir s\u00fcre \u00f6nce veya sonra t\u00fcketmenin basit oldu\u011fu kadar uygundur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Egzersiz s\u0131ras\u0131nda<\/h3>\n\n\n\n<p>Antrenmanlar s\u0131ras\u0131nda BCAA almak, mesafe ko\u015fusu ve bisiklet gibi dayan\u0131kl\u0131l\u0131k antrenmanlar\u0131nda biraz \u00e7al\u0131\u015f\u0131lm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p>Bir maratona kat\u0131lan 193 erkek etkinlik s\u0131ras\u0131nda 16 gram BCAA ald\u0131\u011f\u0131nda, plasebo alan erkeklerden daha h\u0131zl\u0131 ko\u015fmad\u0131lar.<\/p>\n\n\n\n<p>Ek olarak, bisiklet\u00e7ilerdeki ara\u015ft\u0131rmalar, dayan\u0131kl\u0131l\u0131k egzersizi s\u0131ras\u0131nda BCAA almaktan fiziksel performansta bir iyile\u015fme g\u00f6steremedi, ancak takviyeler zihinsel yorgunlu\u011fu azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAAs almak i\u00e7in en uygun zaman\u0131 a\u00e7\u0131kl\u0131\u011fa kavu\u015fturmak i\u00e7in yap\u0131lan ara\u015ft\u0131rmalar s\u0131n\u0131rl\u0131d\u0131r. BCAA takviyelerinin egzersizden \u00f6nce veya sonra al\u0131n\u0131p al\u0131nmad\u0131\u011f\u0131 \u00e7ok fazla fark etmeyebilir ve kas yap\u0131m\u0131n\u0131 desteklemek i\u00e7in bunlar\u0131 tam olarak zamanlaman\u0131za gerek olmayabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA etkinli\u011fini art\u0131rabilecek di\u011fer fakt\u00f6rler<\/h2>\n\n\n\n<p>\u00c7al\u0131\u015fmalar\u0131n yak\u0131n tarihli bir incelemesinde, bilim adamlar\u0131 BCAA takviyeleri yoluyla egzersizle ilgili kas hasar\u0131n\u0131 s\u0131n\u0131rlamak i\u00e7in \u00fc\u00e7 fakt\u00f6r\u00fcn \u00f6nemli g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc buldular.<\/p>\n\n\n\n<p>\u0130lk olarak, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilosu ba\u015f\u0131na en az 91 mg (kg ba\u015f\u0131na 200 mg) g\u00fcnl\u00fck doz t\u00fcketmeniz gerekebilir.<\/p>\n\n\n\n<p>\u00d6rne\u011fin, 165 pound (75 kg) a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, g\u00fcnl\u00fck en az 15 gram (15.000 mg) BCAAs dozu alman\u0131z gerekir.<\/p>\n\n\n\n<p>\u0130kinci olarak, \u00f6nemli kas koruyucu faydalar g\u00f6rmek i\u00e7in BCAA takviye rejiminize uzun vadede (10 g\u00fcnden fazla) devam etmeniz gerekir.<\/p>\n\n\n\n<p>Bu ayn\u0131 zamanda sadece egzersiz yapt\u0131\u011f\u0131n\u0131z g\u00fcnler yerine her g\u00fcn takviye almak anlam\u0131na gelir.<\/p>\n\n\n\n<p>\u00dc\u00e7\u00fcnc\u00fcs\u00fc, takviyeyi ne s\u0131kl\u0131knda alaca\u011f\u0131n\u0131z bir fakt\u00f6r olabilir. Ba\u015fka bir deyi\u015fle, toplam g\u00fcnl\u00fck dozunuzu egzersiz \u00f6ncesi ve sonras\u0131 gibi iki veya daha fazla doza b\u00f6lmek faydal\u0131 olabilir.<\/p>\n\n\n\n<p>Son olarak, kas proteini olu\u015fturmak i\u00e7in BCAA&#8217;lardan daha fazlas\u0131na ihtiyac\u0131n\u0131z oldu\u011funu unutmay\u0131n. V\u00fccudunuzun protein yapabilmesi i\u00e7in t\u00fcketmeniz gereken alt\u0131 esansiyel amino asit daha vard\u0131r. Bu nedenle, diyetinize di\u011fer protein kaynaklar\u0131n\u0131 da dahil olmak \u00fczere \u00e7ok \u00f6nemlidir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA takviyelerinin kas koruyucu yararlar\u0131, egzersiz d\u0131\u015f\u0131 g\u00fcnler de dahil olmak \u00fczere g\u00fcnl\u00fck v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n pound ba\u015f\u0131na 91 mg (kg ba\u015f\u0131na 200 mg) al\u0131rsan\u0131z daha olas\u0131 olabilir. Ayr\u0131ca g\u00fcnl\u00fck BCAA takviye al\u0131m\u0131n\u0131z\u0131 iki veya daha fazla doza b\u00f6lmenize yard\u0131mc\u0131 olabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n\n\n\n<p>BCAA takviyeleri uygun kas destekleyici besin sa\u011flar. Bununla birlikte, bilim adamlar\u0131 bu takviyelerin g\u0131da kaynaklar\u0131na g\u00f6re bir avantaj sunup sunmad\u0131\u011f\u0131n\u0131 sorguluyor.<\/p>\n\n\n\n<p>BCAA&#8217;lar\u0131 di\u011fer protein takviyelerine g\u00f6re bir kerede di\u011fer protein takviyelerine g\u00f6re alman\u0131n faydalar\u0131n\u0131 do\u011frudan kar\u015f\u0131la\u015ft\u0131ran ara\u015ft\u0131rmalar s\u0131n\u0131rl\u0131d\u0131r.<\/p>\n\n\n\n<p>Egzersizden \u00f6nce veya sonra BCAA almak kas korumas\u0131 sa\u011flamada e\u015fit derecede etkili olabilir.<\/p>\n\n\n\n<p>Ayr\u0131ca, kas yap\u0131m\u0131n\u0131 desteklemek i\u00e7in bunlar\u0131 tam olarak zamanlamak zorunda olmayabilirsiniz.<\/p>\n\n\n\n<p>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131za g\u00f6re yeterli bir doz almak ve egzersiz d\u0131\u015f\u0131 g\u00fcnler de dahil olmak \u00fczere uzun vadede almaya devam etmek \u00f6nemlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hem iyi e\u011fitimli sporcular hem de g\u00fcnl\u00fck fitness merakl\u0131lar\u0131 genellikle dall\u0131 zincirli amino asitlerle (BCAAs) takviye eder. Baz\u0131 kan\u0131tlar, BCAA&#8217;lar\u0131n [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15463,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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