Triptofan dlya energii i protiv ustalosti: pomogaet li?
L-triptofan - eto nezamenimaya aminokislota, luchshe vsego izvestnaya svoey rol'yu v sinteze serotonina i melatonina. Yego reputatsiya kak dobavki dlya energii yavno protivorechiva: yego chasto vosprinimayt kak sedativnoye, no lezhaschchaya v osnove biokhimiya slozhnee, chem eta reputatsiya predpolagayet. Ponimaniye togo, kak triptofan svyazan s utomleniom, trebuyet rasputyvaniya dvukh otlichitel'nykh putey - odin k spokoystviy i snu, drugoy - k energeticheskomu substratu.
Rol' v energeticheskom obmene veshchestv
Triptofan yavlyayetsya yedinstvennym pishchevym predshestvennikom serotonina (5-HT), i cherez ferment AANAT serotonin preobrazuyetsya v melatonin v shishkovom tele. Etot put' ob'yasnyayet, pochemu triptofan imeet khorosho ustandartennuyu rol' vo sne, a adekvatnyy son yavlyayetsya odnim iz naibolee moshchnykh opredeliteley dnevnoy energii i ustoychivosti k utomleniyu.
Vtoroy put' kolichestvennno dominiruyushchiy: put' kinurenina metaboliziruyet okolo 95% pishchevogo triptofana. Metabolity kinurenina vliyayut na neyrovospaleniye i okislitel'nyy stress. Kogda etot put' khronicheski reguliruyetsya vverkh - kak eto proiskkhodit pri nizkostepennom sistemnom vospalenii - men'she triptofana dostugayet serotonino-vogo puti, chto mozhet sposobstvovat' utomleniyu i narusheniyam nastroyeniya, soputstvuyushchim vospalitel'nym sostoyaniyam.
Sam triptofan ne yavlyayetsya energeticheskim substratom tak zhe, kak glukoza ili zhirnyye kisloty; on ne pitayet napryamuyu produktsiyu ATF v myshtsakh. Yego otnosheniye k energii kosvennnoye: luchshiy son privodit k luchshey dnevnoy funktsionirovaniyu, i vosstanovlennyy serotonergicheskiy tonus mozhet uluchshit' motivatsiyu i snizhit' vospriyatiye nagruzki vo vremya trenirovki.
Dokazatel'stva v otnoshenii utomleniya
Dlya svyazannogo so snom utomleniya dokazatel'stva, svyazyvayushchiye triptofan s uluchshennym nachalom sna i effektivnost'yu, dosatochno posledovatel'ny. Bolee nedavno, uvelichennoye pishchevorye potrebleniye triptofana bylo svyazano s luchshim ob'ektivnym kachestvom sna v kontroliruyemykh issledovaniyakh (Kaur et al., 2021).
Dlya svyazannogo s uprazhneniyami utomleniya, gipoteza triptofan-utomlenie predlagayet, chto vo vremya dlitel'nykh uprazhneniy svobodnyy triptofan bolee legko peresekayot gematoentseflicheskiy bar'er po mere snizheniya urovney aminokislot s razvetv-lennoy tsep'yu (BCAA), povyshaya tsentral'nyy serotonin i sposobstvuya tsentral'nomu utomleniyu. Vot pochemu nekotoryye sportssmeny na vynoslivost' dopolnyayut BCAA vo vremya dolgikh usiliy - ne chtoby konkurirovat' s preimushchestvami triptofana, no chtoby podderzhivat' balanss konkurentsii. Pryamoye dobavleniye triptofana pered uprazhneniyo ne bylo pokazano nadezhno uluchshayushchim sportivnye rezul'taty u khorosho pitayushchikhsya sportsmenov.
Kto, veroyatno, otreaguyet
Lyudi, kotoryye s naiboll'shey veroyatnost'yu poluchat pol'zu ot dobavki triptofana v kontekste energii i utomleniya:
- Te, u kogo narushennyy son yavlyayetsya osnovnoy prichinoy dnevnogo utomleniya
- Lyudi s nizkim pishchevym potrebleniyem belka, zastavlyayushchim triptofan byit' deystvitel'no ogranichivayushchim
- Lyudi, ispytyvayushchiye utomlenie v svyazi s ponizhennnym nastroyaniyem - gde serotonergicheskiye mekhanizmy mogut byt' relevantny
Lyudi s khronicheskim utomlenyem iz-za vospaleniya, zhelezodefitsita ili drugikh sistemnyku prichin ne vroyatno uvidyat znachitel'noye uluchsheniye tol'ko ot triptofana.
Doza
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Triptofan sleduyet prinimat' natoshchak ili s uglevogami (kotoryye stimuliruyut insulin i snizhat' konkuriruyushchie krupnyye neytral'nyye aminokisloty v plazme), i bez bogaty bel-kom produktov, soderzhashchikh konkuriruyushchiye aminokisloty.
Ne kombiniruyete dobavki triptofana s SSRI, SNRI, ingibitorami MAO ili drugimi serotonergicheskimi agentami bez nadzora vracha - sindrom serotonina, khot' i redkiy, yavlyayetsya real'nym riskom.
Real'nyye ozhidaniya
Triptofan - eto ne stimulyator. On ne vyzovet nemedlennoy bditel'nosti, svyazannoy s kofeyinom. Yego podderzhivayushchiye energiyu effekty, kogda oni voznikayut, opredel yayutsya cherez uluchshennoye kachestvo sna i vozmozhno uluchshennoye nastroenie - i to i drugoye razvertyvayutsya v techenie dney i nedel' posledovatel'nogo ispol'zovaniya. Yesli utomlenie v pervuyu ochered' obuslovleno plokhim snom, triptofan yavlyayetsya fiziologicheski rational'noy vecherney dobavkoy. Yesli energeticheskaya problema imeet druguyu kornevy prichinu, odin triptofan vryad li resit yeyo.
Chasto zadavayemyye voprosy
Sdelayet li triptofan menya sонlivym v techenie dnya?
Pri priyome vecherom pered snom triptofan podderzhivayet son i vryad li vyzovet dnevnuyu sonnivost'. Priyom v dnevnoye vremya, osobenno v bolee vysokikh dozakh, mozhet vyzvat' sedatsiyu u nekotorykh lyudey iz-za usilennogo tsentral'nogo serotonina. Luchshe vsego yego ispol'zovat' v kachestve vecherney dobavki.
Skol'ko vremeni proydet, prezhde chem ya zamechayu raznitsu v utomlenii?
Dlya opradel'yayemykh snom uluchsheniy energii bol'shinstvo lyudey soobshchayut, chto zamechayut effekty cherez neskol'ko dney posledovatel'nogo vechernego primeneniya. Uluchsheniya nastroyeniya i energii, svyazannyye s serotonergicheskimi izmeneniyami, mogut zanyat' ot dvukh do chetyrekh nedel', chtoby stat' zametnimi.
Mogu li ya prinimat' triptofan vmeste s 5-HTP?
Oba naceleny na put' serotonina, i ikh sovmestnnoye ispol'zovaniye obychno ne rekomenduetsya bez meditsinskogo rukovodstva iz-za riska izbytochnoy serotonergicheskoy aktivnosti. Vyberte odnu ili druguyu, i vsegda sleduyte instruktsiyam na etiketke.
Ssylki
Kaur, H., Bhardwaj, A., & Goyal, V. (2021). Association between dietary tryptophan intake and sleep quality: a cross-sectional study. Nutrients, 13(8), 2631.
Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-tryptophan: basic metabolic functions, behavioral research and therapeutic indications. International Journal of Tryptophan Research, 2, 45-60.
Nuttall, F. Q., & Gannon, M. C. (2004). Plasma glucose and insulin response to macronutrients in nondiabetic and NIDDM subjects. Diabetes Care, 14(9), 824-838.
