L-leytsin dlya veganov i vegetariantsev

L-leytsin dlya veganov i vegetariantsev

Leytsin - odna iz trekh aminokislot s razvetvlennoy tsep'yu (BCAA) i zanimayet unikal'nuyu pozitsiyu v fiziologii myshts: eto pervichnaya aminokislota, kotoraya neposredstvenno aktiviruyet signal'nyy put' mTORC1, kotoryy initsiruyet sintez myshechnykh belkov. Dlya veganov i vegetariantsev l-leytsin zasluzhivayet osobogo vnimaniya, potomu chto bol'shinstvo rastitel'nykh belkov nizhe po soderzhaniyu leytsinade, chem zhivotnyye belki, i etot razryv mozhet znachimo vliyat' na rezul'taty nabora myshechnoy massy i vosstanovleniya.

Pochemu ratsiony na rastitel'noy osnove mogut ne khvatat'

Soderzhanie leytsinade v istochnike belka yavlyayetsya klyuchevym faktorom yego anabolichesk-oy effektivnosti, nezavisimo ot obshchego kolichestva belka. Naprimer, syvorotochnyy belok soderzhit priblizitel'no 10-11% leytsinade po sostavu aminokislot, chto pomogayet ob'yasnit' yego khorosho dokumentirovannye svoystva dlya nabora myshechnoy massy. Bol'shinstvo rastitel'nykh belkov ne dostigayut etogo ориентира: soevyy belok soderzhit okolo 8%, risovoye belok okolo 8%, i goro-khovyy belok takzhe okolo 8%. Khot' eti razlichiya kazhutsya nebol'shimi v protsentnykh vyrazheniyakh, oni oznachayut znachitel'no men'shuyu dozu leytsinade na gramm potreblyayemogo obshchego belka.

Metaanaliz RKI obnaruzhil, chto istochniki belka rastitel'nogo proiskhozhdeniya byli svyazany s men'shey stimulyatsiey sinteza myshechnykh belkov po sravneniyu s ekvivalentnymi kolichestvami zhivotnogo belka, i soderzhanie leytsinade bylo pervichnym mediatorom (van Vliet et al., 2015). Prakticheskiy vyvod: vegan, upotreblyayushchiy to zhe kolichestvo belka, chto i omnivore, mozhet poluchat' menshiy signal leytsina na prishom pishchi.

Eto imeet znacheniye preimushchestvenno:

• V okna vosstanovleniya posle trenirovki (kogda anabolicheskoye okno otkryto i signal leytsinade obespechivayet adaptáchiu)
• U pozhilykh vzroslykh na rastel'nom pitanii, gde anabolicheskaya rezistentnost' delayet porog leytsinade eshchye bolee kriticheskim
• V fazakh snizheniya vesa, gde belok ogranichen kaloriynym defitsitom

Veganski priemlemyye istochniki leytsinade

Samoye bogabye leytsinom rastitel'nyye produkty na porciy vklyuchayut soevyye produkty (tofu, edamame, tempeh), seytan (pshenichnaya kleykovina), chechevitsu i semena tykvy. Odnako dostizhenie urovney leytsinade, kotoryye nadezhno aktiviruyut mTORC1, chasto trebuyet libo:

1. Upotrebleniya bol'shikh obshchikh portsiy belka pri kazhdom priyome pishchi
2. Kombinirovaniya komplementarnykh belkov (naprimer, ris + gorokh) dlya povysheniya obshchey plotnosti leytsinade
3. Dobavleniya svobodnogo l-leytsinade ili produktov s vysokim soderzhaniem leytsinade

Dlya tekh, kto ishchet otdel'nyy lizin vmeste s leytsinom, NOW L-Lysine 1000mg 100tabs i OstroVit Lysine 200g dostupny na maxfit.ee - oba podderzhivayut polnotu aminokislot, kotoraya inogda nuzhna diryetam na rastitel'noy osnove.

Tselevye dozy

Porog leytsinade dlya maksimal'noy stimulyatsii sinteza myshechnykh belkov otsen-ivayetsya primerno v 2-3 g leytsinade na prishom pishchi u molodykh vzroslykh (Norton & Layman, 2006). U pozhilykh vzroslykh porog mozhet byt' vyshe iz-za anabolicheskoy rezistentnosti. Porciya tipichnogo rastitel'nogo proteinovogo poroshka (25-30 g belka) mozhet dostavit' tol'ko okolo 2 g leytsinade - na urovne ili nemnogo nizhe poroga aktivatsii. Dobavka dopolnitel'nykh 1-2 g svobodnogo l-leytsinade s kazhdym post-trenirovochnym prishomом pishchi mozhet pomoch' nadezhno preodolet' etot porog, osobenno dlya veganov, opira-yushchikhsya preimushchestvenno na risovoye ili goro-khovyy belok.

Chto kombinirovat'

Leytsin luchshe vsego rabotayet kak chast' polnogo profilya aminokislot. Izolirovanny leytsin bez dostatochnogo fona nezamenimykh aminokislot (EAA) dayet menee ustoychivyy anabolicheskiy otклík. Dlya veganov nailuchshaya strategiya:

1. Otdavayt' predpochtenie polnobekovym rastitel'nym istochnikam (soya, kinoa, grechikha) kak osnove
2. Kombinirovat' nepolnye belki dlya pokrytiya vsekh EAA
3. Ispol'zovat' dobavku l-leytsinade kak dopol neniye v klyuchevyye priyomy pishchi - osobenno posle trenirovki

OstroVit AOL 3000 120caps sochetayet arginin, ornitin i lizin - sinergicheskiy aminokislotnyy kompleks, poleznyy dlya myshechnogo obmena veshchestv.

Vybor veganski produkta

Pri vybore dobavki s leytsinom ishchite:

• Veganskoye sertifikat (fermentirovannyy iz rastitel'nykh istochnikov, a ne iz gidrolizata per'yev ptitsy)
• Chyotkoye soderzhanie leytsinade v porcii
• Bez nenuzhnykh napolniteley ili kapsul'nykh obolochek zhivotnogo proiskhozhdeniya

Produkty BCAA na maxfit.ee, oboznachennyye kak VEGE ili vegan, podkhodyat. Vsegda proveryayte, chto produkt yavno ukazyvayet veganskoye proiskhozhdeniye, yesli eto vazhno dlya vas.

Chasto zadavayemyye voprosy

Stroat li vegany men'she myshts iz-za menshego potrebleniya leytsinade?

Vegany mogut effektivno stroit' myshtsy, no issledovaniya predpolagayut, chto pri ekvivalentnom potreblenii belka rastitel'nyye belki mogut dat' men'sheyu reaktsiyu ostrogo sinteza myshechnykh belkov, vo-mnogom iz-za nizshego soderzhaniya leytsinade (van Vliet et al., 2015). Eto mozhno kompensirovat' potrebleni-yem nemnogo bol'shego obshchego belka i/ili dobavkoy leytsinade ili produktov s vysokim soderzhaniem BCAA.

Skol'ko dopolnitel'nogo leytsinade nuzhno veganam?

Eto zavisit ot sostava ratsiona. Yesli vashi rastitel'nyye istochniki belka uzhe bogaty leytsinom (naprimer, dieta s bol'shim kolichestvem soi), razryv mozhet byt' nebol'shim. Yesli vy preimu-shchestvenno polagayetes' na risovoye, ovसяnoye ili konoplyannyy belok, dopolnitel'nyye 1-2 g l-leytsinade na kazhdyy post-trenirovochnyy prishom pishchi - prakticheskaya otpravnaya tochka. Universal'noy dozy net; reguliruyete v zavisimosti ot vashikh konkretnykh istochnikov belka.

Bezopasno li dolgovremennoye dobavleniye leytsinade?

Svobodnyy l-leytsin v tipichnykh dobavochnykh dozakh (2-5 g/den') imeet khoroshuyu istoriya bezopasnosti. Ochen' bol'shiye dozy v techenie dlit-el'nykh periodov ne были khorosho izucheny, no ni kakoy ustanovlennoy prichiny dlya trevogi pri praktichesskikh dobavochnykh urovnyakh u zdorovykh vzroslykh net.

Ssylki

van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant- versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981-1991.

Norton, L. E., & Layman, D. K. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. Journal of Nutrition, 136(2), 533S-537S.

Mitchell, C. J., McGregor, R. A., D'Souza, R. F., Thorstensen, E. B., Markworth, J. F., Fanning, A. C., & Cameron-Smith, D. (2015). Consumption of milk protein or whey protein results in a similar increase in muscle protein synthesis in middle-aged men. Nutrients, 7(10), 8685-8699.