{"id":15540,"date":"2024-06-07T00:00:11","date_gmt":"2024-06-07T00:00:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15540"},"modified":"2024-06-07T16:44:27","modified_gmt":"2024-06-07T16:44:27","slug":"confused-between-whey-vs-eaa-know-these-11-differences","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/confused-between-whey-vs-eaa-know-these-11-differences\/","title":{"rendered":"WHEY VS EAA ARASINDA KAFANIZ MI KARI\u015eTI? BU 11 FARKI BILIN."},"content":{"rendered":"\n<p>Protein, v\u00fccudunuzun kapsaml\u0131 bir e\u011fitim seans\u0131ndan sonra iyile\u015fme s\u00fcrecini ba\u015flatmak i\u00e7in ihtiya\u00e7 duyar\u011f\u0131 bir yak\u0131ttan ba\u015fka bir \u015fey de\u011fildir. Egzersiz sonras\u0131 onlarca beslenme se\u00e7ene\u011finin varl\u0131\u011f\u0131yla, en iyi se\u00e7ene\u011fi bulmak zor.<\/p>\n\n\n\n<p><strong>Herkesin akl\u0131nda ortaya \u00e7\u0131kan yayg\u0131n bir soru, optimum b\u00fcy\u00fcme, Peynir Alt\u0131 Suyu veya EAA i\u00e7in daha iyi ne takviyesi var?<\/strong><\/p>\n\n\n\n<p>Amino asitler proteinin yap\u0131 ta\u015flar\u0131d\u0131r ve kas protein sentezi ve kritik hormonlar\u0131n d\u00fczenlenmesi i\u00e7in gereklidir.&nbsp;<strong>T\u00fcm protein takviyeleri e\u015fit yarat\u0131lmam\u0131\u015ft\u0131r, bu da istenen hedefe ula\u015fmak i\u00e7in do\u011fru takviye t\u00fcr\u00fcn\u00fc se\u00e7meyi kritik hale getirir.<\/strong><\/p>\n\n\n\n<p>Peynir alt\u0131 suyu proteini ve EAA (esansiyel amino asitler) her ikisi de kendi a\u00e7\u0131lar\u0131ndan etkilidir, Her soruyu cevaplamak i\u00e7in, \u00f6nce Peynir Alt\u0131 Suyu proteini ve EAA&#8217;n\u0131n (Esansiyel amino asitler) temellerini g\u00f6zden ge\u00e7irelim, sonra nokta kar\u015f\u0131la\u015ft\u0131rma noktas\u0131na ge\u00e7ece\u011fiz.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Peynir Alt\u0131 Suyu Proteini Ve EAA&#8217;n\u0131n Temelleri?<\/strong><\/h2>\n\n\n\n<p>Protein ve aminonun temellerinin zaten fark\u0131ndaysan\u0131z, bu k\u0131sm\u0131 atlamaktan ve do\u011frudan kar\u015f\u0131la\u015ft\u0131rma k\u0131sm\u0131na atlamaktan \u00e7ekinmeyin.<\/p>\n\n\n\n<p>Bir\u00e7ok insan &#8220;amino asitler&#8221; terimini bile bilmiyor, sadece kas ve g\u00fc\u00e7 geli\u015fimi i\u00e7in protein t\u00fcketimine konsantre oluyorlar.&nbsp;<strong>Proteinler amino asit ad\u0131 verilen daha k\u00fc\u00e7\u00fck yap\u0131 ta\u015flar\u0131ndan olu\u015fur ve 20 farkl\u0131 amino asit vard\u0131r.<\/strong><\/p>\n\n\n\n<p>Amino asitler ayr\u0131ca 3 kategoride s\u0131n\u0131fland\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Esansiyel olmayan amino asitler:<\/strong>&nbsp;Esansiyel olmayan amino asitler insan v\u00fccudu taraf\u0131ndan \u00fcretilebilir ve bu aminolar\u0131n g\u0131da yoluyla t\u00fcketilmesi konusunda ger\u00e7ekten endi\u015felenmezsiniz.<\/li><li><strong>Esansiyel amino asitler:<\/strong>&nbsp;20 aminodan 9&#8217;u v\u00fccudunuzun kendi ba\u015f\u0131na \u00fcretemeyece\u011fi Esansiyel Amino Asitlerdir. V\u00fccudunuzu bu aminolar\u0131 yiyecek ve di\u011fer kaynaklarla beslemeniz gerekir.<\/li><li><strong>Ko\u015fullu amino asitler:<\/strong>&nbsp;Bunlar v\u00fccutta \u00fcretilebilen aminolard\u0131r, ancak v\u00fccudunuzun talepleri yerine getiremeyebilece\u011fi bir \u015feydir. Belirli ko\u015fullar alt\u0131nda, v\u00fccudun taleplerini kar\u015f\u0131lamak i\u00e7in bu aminolar\u0131 takviye etmeniz gerekebilir.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Peynir Alt\u0131 Suyu Proteini Nedir<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu her zaman ya\u011fs\u0131z kas k\u00fctlesi olu\u015fturmak i\u00e7in v\u00fccut geli\u015ftirmecinin en iyi se\u00e7imi olmu\u015ftur. Peynir alt\u0131 suyu protein takviyelerinin \u00e7o\u011fu, sindirimi kolay ve kas geli\u015ftirme ve g\u00fc\u00e7 kazan\u0131mlar\u0131 i\u00e7in kan\u0131tlanm\u0131\u015f amino asitlerin tam bir profilini i\u00e7erir.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">EAA Nedir?<\/h3>\n\n\n\n<p>EAAs takviyeleri sadece v\u00fccudunuzun kendi ba\u015f\u0131na \u00fcretemeyece\u011fi temel aminolar i\u00e7erir. Baz\u0131 insanlar BCAA ve EAA hakk\u0131nda kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 yaparken, BCAA kas sa\u011fl\u0131\u011f\u0131n\u0131 destekledi\u011fi bilinen 9 esansiyel amino asitlerden 3&#8217;\u00fcni i\u00e7erir ve EAA&#8217;lar kas sa\u011fl\u0131\u011f\u0131 i\u00e7in gerekli t\u00fcm aminolar\u0131 i\u00e7erir. A\u00e7\u0131k\u00e7as\u0131, EAA, BCAA ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda kazanand\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.alphamale.co\/wp-content\/uploads\/2020\/04\/protein-shake-3.jpg?ezimgfmt=rs:640x360\/rscb5\/ng:webp\/ngcb5\" alt=\"\" class=\"wp-image-4276\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h1 class=\"wp-block-heading\">Peynir Alt\u0131 Suyu vs EAA<\/h1>\n\n\n\n<p>Ayr\u0131nt\u0131l\u0131 kar\u015f\u0131la\u015ft\u0131rmaya ge\u00e7meden \u00f6nce Whey vs EAA hakk\u0131nda k\u0131sa bir anlay\u0131\u015fa sahip olal\u0131m;&nbsp;<strong>peynir alt\u0131 suyu \u00e7ok uzun zamand\u0131r v\u00fccut geli\u015ftiriciler en iyi se\u00e7im olmu\u015ftur ama EAA&#8217;s nispeten pazara yeni. Her iki protein takviyesi de kas kazan\u0131mlar\u0131na yard\u0131mc\u0131 olacak tam protein kaynaklar\u0131 i\u00e7erir, ancak kalite s\u00f6z konusu oldu\u011funda EAA peynir alt\u0131 suyu proteininden biraz daha sofistikedir. Peynir alt\u0131 suyunun geli\u015fmi\u015f kas protein sentezini destekledi\u011fi kan\u0131tlanm\u0131\u015ft\u0131r, ancak EAA&#8217;lar ya\u011fs\u0131z kas kazan\u00e7lar\u0131 i\u00e7in daha etkili bulunur. EAAs ayr\u0131ca \u015fi\u015fkinli\u011fi \u00f6nler ve peynir alt\u0131 suyundan daha h\u0131zl\u0131 emilir.<\/strong><\/p>\n\n\n\n<p>Peynir alt\u0131 suyu proteini ve EAA takviyeleri aras\u0131ndaki bir di\u011fer fark amino profilleridir.&nbsp;<strong>Peynir alt\u0131 suyu 20 amino asidin t\u00fcmlerini i\u00e7erirken, di\u011feri sadece Temel Aminolar\u0131 i\u00e7erir.<\/strong>&nbsp;<\/p>\n\n\n\n<p>A\u015fa\u011f\u0131daki resimde g\u00f6rebilece\u011finiz gibi, Peynir Alt\u0131 Suyu proteini, optimum b\u00fcy\u00fcme i\u00e7in tam bir besin kayna\u011f\u0131 haline getiren t\u00fcm EAA ve Esansiyel olmayan amino asitleri i\u00e7erir. Ama bu hikayenin bir sonu de\u011fil, EAA&#8217;n\u0131n kendi yararlar\u0131 var ve bunlar hakk\u0131nda konu\u015faca\u011f\u0131z.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.alphamale.co\/wp-content\/uploads\/2020\/04\/Amino-acids.jpg?ezimgfmt=rs:560x315\/rscb5\/ng:webp\/ngcb5\" alt=\"whey vs eaa\" class=\"wp-image-4343\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1# Kalite<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu proteini kesinlikle t\u00fcm aminos profilini ayn\u0131 anda sa\u011flayan en iyi t\u00fcm protein takviyelerinden biridir.<\/p>\n\n\n\n<p>Sorun \u015fu ki, peynir alt\u0131 suyu proteini sat\u0131n almadan \u00f6nce insanlar\u0131n \u00e7o\u011fu kep\u00e7e ba\u015f\u0131na protein ve BCAA i\u00e7eri\u011fine bak\u0131yor, de\u011fil mi? Peynir alt\u0131 suyundaki uzun bir amino \u00e7e\u015fidi, \u00fcreticilere farkl\u0131 aminolar\u0131n oran\u0131yla oynamak i\u00e7in bir bahane sa\u011flar.&nbsp;<strong>Ucuz \u00fcreticilerin baz\u0131lar\u0131, maliyeti d\u00fc\u015f\u00fcrmek i\u00e7in ekleri dahilinde daha fazla gerekli olmayan amino (genellikle daha az maliyetli olduklar\u0131 i\u00e7in) i\u00e7erir.<\/strong><\/p>\n\n\n\n<p>\u00d6te yandan, EAA de\u011fi\u015ftirilemeyen sadece temel aminolardan olu\u015fur.&nbsp;<strong>Protein miktar\u0131 (kep\u00e7e ba\u015f\u0131na) EA&#8217;larda daha az olmas\u0131na ra\u011fmen, kesinlikle daha y\u00fcksek kalitededir.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2# K\u00f6ken<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu s\u00fctten elde edilir ve peynir alt\u0131 suyu takviyelerinin \u00e7o\u011funun vejetaryen olmas\u0131n\u0131n nedeni budur.<\/p>\n\n\n\n<p>\u00d6te yandan, EAA farkl\u0131 kaynaklardan \u00e7\u0131kar\u0131labilir ve egzersizinize etkili bir yumruk sunmak i\u00e7in birle\u015ftirilebilir. Vejeteryansan\u0131z, EAA&#8217;n\u0131n kayna\u011f\u0131 hakk\u0131nda bilin\u00e7li olman\u0131z gerekir.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3# Ya\u011fs\u0131z Kas Kazanc\u0131<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu proteini \u00e7ok \u00e7e\u015fitli olmas\u0131na ra\u011fmen, Ham peynir alt\u0131 suyu, peynir alt\u0131 suyu konsantresi, \u0130zole peynir alt\u0131 suyu, Hidrolize peynir alt\u0131 suyu, S\u0131f\u0131r karbonhidrat peynir alt\u0131 suyu vard\u0131r. D\u00fc\u015f\u00fck karbonhidrat peynir alt\u0131 suyunu almak i\u00e7in daha fazla para \u00f6demeniz gerekir.<\/p>\n\n\n\n<p>EAA takviyeleri sadece v\u00fccudun gerekli i\u015fi yapmas\u0131 i\u00e7in gerekli olan temel aminolar\u0131 i\u00e7erir.<\/p>\n\n\n\n<p><strong>D\u00fc\u015f\u00fck kalorili ve d\u00fc\u015f\u00fck karbonhidrat se\u00e7ene\u011fi ar\u0131yorsan\u0131z, EAA&#8217;ya yat\u0131r\u0131m yapmak daha iyi bir se\u00e7im olabilir.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4# Protein Sentezi<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu proteini burada a\u00e7\u0131k bir kazanand\u0131r.&nbsp;<strong>Ara\u015ft\u0131rmac\u0131lar peynir alt\u0131 suyu proteininin EAA&#8217;dan \u00e7ok daha iyi kas protein sentezini uyart\u0131\u011f\u0131 bulunmu\u015ftur.<\/strong>&nbsp;Ancak bu da kulland\u0131\u011f\u0131n\u0131z peynir alt\u0131 suyunun kalitesine ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2612691\/\" target=\"_blank\" rel=\"noreferrer noopener\">Katsanos ve ekibi,<\/a>&nbsp;Peynir Alt\u0131 Suyu proteini, Esansiyel amino asitler ve esansiyel olmayan amino asitlerin protein sentezi aras\u0131ndaki fark\u0131 bulmak i\u00e7in bir grup ya\u015fl\u0131 \u00fczerinde ara\u015ft\u0131rma yapt\u0131.<\/p>\n\n\n\n<p><strong>\u00c7al\u0131\u015fman\u0131n sonucu:<\/strong>&nbsp;Peynir alt\u0131 suyu protein takviyesi, protein sentezi fark\u0131 \u00e7ok b\u00fcy\u00fck olmasa da daha iyi bir se\u00e7im oldu\u011funu kan\u0131tlad\u0131. Gerekli olmayan aminolarla desteklenen grupta minimum protein sentezi oran\u0131 vard\u0131.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.alphamale.co\/wp-content\/uploads\/2020\/04\/protein-shake-2.jpg?ezimgfmt=rs:640x427\/rscb5\/ng:webp\/ngcb5\" alt=\"\" class=\"wp-image-4280\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5# Oru\u00e7lu Durum<\/h3>\n\n\n\n<p>Baz\u0131 insanlar a\u00e7 karn\u0131na antrenman yapmay\u0131 sever ve baz\u0131lar\u0131 ger\u00e7ekten erken uyanan ve do\u011frudan spor salonuna giden erken ku\u015flard\u0131r, bu adamlar egzersizden 60 dakika \u00f6nce egzersiz \u00f6ncesi yemeklerini almazlar.<\/p>\n\n\n\n<p><strong>EAA kesinlikle bir egzersiz i\u00e7i takviyesi olarak daha iyi bir se\u00e7im olabilir, egzersizinizi k\u00f6r\u00fcklemenize yard\u0131mc\u0131 olacak ve ayr\u0131ca kas proteini bozulmas\u0131n\u0131 \u00f6nleyecektir.<\/strong><\/p>\n\n\n\n<p>Egzersiz sonras\u0131 bir yemekle orucu k\u0131rd\u0131\u011f\u0131n\u0131zda peynir alt\u0131 suyu proteini t\u00fcketilebilir.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6# \u0130ltihaplanma ve Sindirim Sorunlar\u0131<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu proteini sizi \u015fi\u015fkin b\u0131rak\u0131yorsa ve v\u00fccudunuzun s\u00fct \u00fcr\u00fcnlerine tahamm\u00fcls\u00fczl\u00fc\u011f\u00fc nedeniyle sindirim sorunlar\u0131 veriyorsa, EAA en iyi alternatifiniz olmal\u0131d\u0131r.<\/p>\n\n\n\n<p><strong>EAA yerine BCAA&#8217;y\u0131 m\u0131 d\u00fc\u015f\u00fcn\u00fcyorsun?<\/strong>&nbsp;EAA takviyeniz zaten BCAA i\u00e7erir ve optimum protein sentezini destekleyen 6 ek temel amino i\u00e7erir.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">7# Emilim Oran\u0131<\/h3>\n\n\n\n<p>Peynir alt\u0131 suyu proteini \u015f\u00fcphesiz v\u00fccut taraf\u0131ndan h\u0131zla emilir, ancak EA&#8217;lar daha h\u0131zl\u0131d\u0131r.<\/p>\n\n\n\n<p>Bu y\u00fczden bir egzersizden hemen sonra bir kep\u00e7e EAA almak ve ard\u0131ndan egzersiz sonras\u0131 yeme\u011finizle peynir alt\u0131 suyu proteininizi almak i\u00e7in en iyi karar\u0131.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">9# Maliyet<\/h3>\n\n\n\n<p>Fiyat sizin i\u00e7in bir sorunsa, muhtemelen peynir alt\u0131 suyu ekine ba\u011fl\u0131 kalmal\u0131s\u0131n\u0131z. EAA takviyeleri biraz daha pahal\u0131d\u0131r.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">10# Jacked almak istiyorum<\/h3>\n\n\n\n<p>Sindirim sorunu bir sorun de\u011filse, \u0130ns\u00fclin ani y\u00fckseli\u015fi bir sorun de\u011filse, b\u00fcy\u00fck olmak istiyorsan\u0131z, peynir alt\u0131 suyu proteini en iyi \u00e7\u00f6z\u00fcmlerden biridir. Egzersiz \u00f6ncesi yemekli bir kep\u00e7e peynir alt\u0131 suyu ve egzersiz sonras\u0131 bir kep\u00e7e peynir alt\u0131 suyu en uygun se\u00e7im olmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Sadece peynir alt\u0131 suyu b\u00fcy\u00fcmenize yard\u0131mc\u0131 olmaz, porsiyon ba\u015f\u0131na sadece 120-150 kaloridir, makrolar\u0131n\u0131za daha fazla dikkat etmek en \u00f6nemli \u00f6nceli\u011finiz olmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Genellikle m\u00fcvekkilimden optimum kas b\u00fcy\u00fcmesi i\u00e7in yatmadan \u00f6nce 3 kep\u00e7e peynir alt\u0131 suyu (sabah, egzersiz \u00f6ncesi ve egzersiz sonras\u0131) ve bir kep\u00e7e kazein almas\u0131n\u0131 istiyorum.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">11# \u0130ns\u00fclin Ba\u015fak<\/h3>\n\n\n\n<p>\u0130ns\u00fclin art\u0131\u015f\u0131ndan m\u0131 endi\u015feleniyorsun? EAA daha iyi bir se\u00e7im olacakt\u0131r. \u0130ns\u00fclin tablosu b\u00f6yle g\u00f6r\u00fcn\u00fcyor. Christos S Katsanos ve ekibinin ayn\u0131 \u00e7al\u0131\u015fmas\u0131ndan bahsediyorum.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.alphamale.co\/wp-content\/uploads\/2020\/04\/whey-vs-eaa-1.jpg?ezimgfmt=rs:696x407\/rscb5\/ng:webp\/ngcb5\" alt=\"\" class=\"wp-image-4344\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>EAA Peynir Alt\u0131 Suyu Proteini&#8217;nin Yerini Alabilir mi?<\/strong><\/h2>\n\n\n\n<p>Bu soruyu cevaplamadan \u00f6nce, kendinize sorman\u0131z gerekir, Peynir alt\u0131 suyu proteinini EAA ile de\u011fi\u015ftirmeye ne gerek var?<\/p>\n\n\n\n<p>En d\u00fc\u015f\u00fck kalorili \u00e7\u00f6z\u00fcm\u00fc ar\u0131yorsan\u0131z, EAA&#8217;y\u0131 peynir alt\u0131 suyu ile de\u011fi\u015ftirmeyi d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n\n\n\n<p>\u015eahsen, kas liflerimi yo\u011fun asans\u00f6rler i\u00e7in yak\u0131tl\u0131 tutmak i\u00e7in egzersiz i\u00e7ime EAA eklemeyi seviyorum, ayn\u0131 zamanda iyile\u015fme s\u00fcrecini art\u0131rmak i\u00e7in iki kep\u00e7e peynir alt\u0131 suyu ekliyorum.<\/p>\n\n\n\n<p><strong><em>BCAA Peynir Alt\u0131 Suyu&#8217;nun yerini alabilir mi?<\/em><\/strong><\/p>\n\n\n\n<p>Bunu asla tavsiye etmem! BCAA&#8217;lar iskelet kas\u0131 protein sentezi i\u00e7in yeterli olmayan sadece 3 esansiyel amino asit i\u00e7erir. BCAA&#8217;lar sadece v\u00fccudunuz yeterli miktarda temel aminosa sahip oldu\u011funda kullan\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Kas proteini kas yap\u0131m\u0131 i\u00e7in t\u00fcm amino profilleri gerektirir ve eksik amino profiller kesinlikle b\u00fcy\u00fcmeyi engelleyecektir.<\/p>\n\n\n\n<p>Kaynak : alphamale<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein, v\u00fccudunuzun kapsaml\u0131 bir e\u011fitim seans\u0131ndan sonra iyile\u015fme s\u00fcrecini ba\u015flatmak i\u00e7in ihtiya\u00e7 duyar\u011f\u0131 bir yak\u0131ttan ba\u015fka bir \u015fey de\u011fildir. Egzersiz 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