{"id":4528,"date":"2023-05-10T06:25:54","date_gmt":"2023-05-09T23:25:54","guid":{"rendered":"https:\/\/blog.coolmate.me\/tac-dung-cua-bcaa-1745-4528"},"modified":"2025-10-13T09:20:34","modified_gmt":"2025-10-13T02:20:34","slug":"tac-dung-cua-bcaa-1745","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/tac-dung-cua-bcaa-1745","title":{"rendered":"T\u00e1c d\u1ee5ng c\u1ee7a BCAA \u0111\u1ed1i v\u1edbi d\u00e2n ch\u1ea1y b\u1ed9 b\u1ea1n \u0111\u00e3 bi\u1ebft"},"content":{"rendered":"

\u201cBCAA l\u00e0 g\u00ec? T\u00e1c d\u1ee5ng c\u1ee7a BCAA v\u1edbi d\u00e2n ch\u1ea1y b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o?\u201d B\u1ea1n ch\u1eafc h\u1eb3n t\u1eebng nghe v\u1ec1 thu\u1eadt ng\u1eef n\u00e0y trong th\u1ec3 thao b\u1edfi \u0111\u00e2y l\u00e0 nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu cho c\u01a1 th\u1ec3. Trong b\u00e0i vi\u1ebft n\u00e0y, c\u00f9ng Coolmate<\/a><\/strong> t\u00ecm hi\u1ec3u v\u1ec1 BCAA<\/strong>, l\u1ee3i \u00edch v\u00e0 c\u00e1ch s\u1eed d\u1ee5ng nh\u00e9. B\u1ea1n nh\u1ea5t \u0111\u1ecbnh kh\u00f4ng n\u00ean b\u1ecf qua nh\u00e9!<\/p>\n

1. BCAA l\u00e0 g\u00ec? BCAA c\u00f3 th\u1ef1c s\u1ef1 quan tr\u1ecdng kh\u00f4ng?<\/h2>\n

BCAA, l\u00e0 vi\u1ebft t\u1eaft c\u1ee7a \u201cBranch Chain Amino Acids\u201d, bao g\u1ed3m ba lo\u1ea1i axit amin thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 t\u1ef1 t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c nh\u01b0 leucine, isoleucine v\u00e0 valine. M\u1ed7i lo\u1ea1i axit amin n\u00e0y nh\u00ecn d\u01b0\u1edbi k\u00ednh hi\u1ec3n vi c\u00f3 h\u00ecnh d\u1ea1ng ph\u00e2n nh\u00e1nh n\u00ean BCAA c\u0169ng c\u00f3 t\u00ean l\u00e0 chu\u1ed7i amino axit ph\u00e2n nh\u00e1nh.<\/p>\n

\"bcaa\"<\/p>\n

BCAA bao g\u1ed3m ba lo\u1ea1i axit amin thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 l\u00e0 leucine, isoleucine v\u00e0 valine<\/em><\/p>\n

\u0110\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5\u00a0BCAA<\/strong> trong c\u01a1 th\u1ec3, b\u1ea1n c\u1ea7n ph\u1ea3i hi\u1ec3u axit amin l\u00e0 g\u00ec. Axit amin (amino acid) l\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 \u0111\u01b0\u1ee3c li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd \u0111\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t ph\u00e2n t\u1eed protein. Khi b\u1ea1n \u0103n th\u1ee9c \u0103n ch\u1ee9a protein, m\u1ed9t ph\u00e2n t\u1eed protein \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o da d\u00e0y v\u00e0 ph\u00e2n t\u00e1ch th\u00e0nh 18 axit amin (9 lo\u1ea1i c\u1ea7n thi\u1ebft v\u00e0 9 lo\u1ea1i kh\u00f4ng c\u1ea7n thi\u1ebft l\u1eafm cho c\u01a1 th\u1ec3).<\/p>\n

{{{infobox}}} >>>Xem ngay BST qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a>\u00a0t\u1ea1i Coolmate {{{\/infobox}}}<\/div>\n
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{{{productpreview}}} 64339a5d2e1bc448f444745b {{{\/productpreview}}}<\/p>\n<\/div>\n<\/div>\n<\/div>\n

1.1\u00a0T\u00ecm hi\u1ec3u s\u1ee9c m\u1ea1nh c\u1ee7a 3 lo\u1ea1i axit amin trong BCAA<\/h3>\n

M\u1eb7c d\u00f9 ch\u1ec9 c\u00f3 v\u00e0i lo\u1ea1i axit amin \u0111\u00f3ng g\u00f3p v\u00e0o qu\u00e1 tr\u00ecnh k\u00edch th\u00edch t\u1ebf b\u00e0o c\u01a1 ph\u00e1t tri\u1ec3n nh\u01b0ng BCAA l\u1ea1i chi\u1ebfm h\u1ebft c\u1ea3 3 lo\u1ea1i quan tr\u1ecdng nh\u1ea5t. Do \u0111\u00f3, BCAA ch\u00ednh l\u00e0 s\u1ea3n ph\u1ea9m kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 theo.<\/p>\n

\"bcaa<\/p>\n

BCAA l\u00e0 s\u1ea3n ph\u1ea9m kh\u00f4ng th\u1ec3 thi\u1ebfu v\u1edbi nh\u1eefng ng\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u1ec3 thao<\/em><\/p>\n

Nh\u01b0 b\u1ea1n c\u0169ng bi\u1ebft, protein \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh t\u1eeb c\u00e1c chu\u1ed7i ph\u00e2n t\u1eed nh\u1ecf (axit amin). M\u00e0 axit amin c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n r\u1ea5t nhi\u1ec1u ch\u1ee9c n\u0103ng kh\u00e1c nhau nh\u01b0 x\u00e2y d\u1ef1ng t\u1ebf b\u00e0o v\u00e0 s\u1eeda ch\u1eefa n\u00f3, t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng, x\u00e2y d\u1ef1ng RNA v\u00e0 DNA, \u2026<\/p>\n

Axit amin \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp, c\u00e1c t\u1ebf b\u00e0o m\u00e1u \u0111\u1ecf v\u00e0 h\u00e0ng tr\u0103m c\u00e1c t\u1ebf b\u00e0o kh\u00e1c n\u1eefa. C\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 th\u1ec3 t\u1ef1 s\u1ea3n sinh t\u1ea5t c\u1ea3 c\u00e1i lo\u1ea1i axit amin, ngo\u1ea1i tr\u1eeb 9 lo\u1ea1i thi\u1ebft y\u1ebfu m\u00e0 b\u1ea1n ph\u1ea3i b\u1ed5 sung b\u1eb1ng \u0103n u\u1ed1ng. N\u00ean b\u1ea1n c\u00f3 th\u1ec3 n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 b\u0103ng c\u00e1ch \u0103n ch\u1ea5t \u0111\u1ea1m ho\u1eb7c d\u00f9ng c\u00e1c s\u1ea3n ph\u1ea9m b\u1ed5 sung amino axit.<\/p>\n

\"bcaa<\/p>\n

Trong 9 l\u1ecda axit amin thi\u1ebft y\u1ebfu, BCAA l\u1ea1i chi\u1ebfm h\u1ebft c\u1ea3 3 lo\u1ea1i quan tr\u1ecdng nh\u1ea5t<\/em><\/p>\n

Ba lo\u1ea1i axit amin trong BCAA <\/strong>\u0111\u1ec1u kh\u00f4ng th\u1ec3 t\u1ef1 t\u1ed5ng h\u1ee3p v\u00e0 c\u00f3 nh\u1eefng ch\u1ee9c n\u0103ng quan tr\u1ecdng. C\u1ee5 th\u1ec3:<\/p>\n

+ Valine: gi\u00fap ng\u0103n ng\u1eeba qu\u00e1 tr\u00ecnh d\u1ecb h\u00f3a c\u01a1 b\u1eafp, ch\u1ee9a nhi\u1ec1u trong \u0111\u1eadu n\u00e0nh, ph\u00f4 mai kh\u00f4ng b\u00e9o, th\u1ecbt, c\u00e1 hay rau xanh.<\/p>\n

+ Leucine: gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau khi t\u1eadp, c\u00e2n b\u1eb1ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u0111\u1ec3 s\u1ea3n sinh ra n\u0103ng l\u01b0\u1ee3ng \u0111\u00e1p \u01b0ng cho t\u1eadp luy\u1ec7n.<\/p>\n

+ Isoleucine: gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 k\u00edch th\u00edch c\u00e1c c\u01a1 ph\u00e1t tri\u1ec3n, h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 m\u1ee1 th\u1eeba c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"bcaa<\/p>\n

Ba lo\u1ea1i axit amin trong BCAA \u0111\u1ec1u kh\u00f4ng th\u1ec3 t\u1ef1 t\u1ed5ng h\u1ee3p nh\u01b0ng l\u1ea1i quan tr\u1ecdng<\/em><\/p>\n

{{{infobox}}} Kh\u00e1m ph\u00e1 c\u00e1c s\u1ea3n ph\u1ea9m\u00a0Qu\u1ea7n th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng {{{\/infobox}}}<\/p>\n

1.2\u00a0T\u1ed5ng quan v\u1ec1 BCAA<\/h3>\n

\u0110i\u1ec3m kh\u00e1c bi\u1ec7t l\u1edbn nh\u1ea5t c\u1ee7a 3 lo\u1ea1i axit amin n\u00e0y v\u1edbi 6 lo\u1ea1i axit amin thi\u1ebft y\u1ebfu c\u00f2n l\u1ea1i l\u00e0 ch\u00fang g\u1ea7n nh\u01b0 \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a v\u00e0o c\u01a1 x\u01b0\u01a1ng thay v\u00ec gan. Hi\u1ec3u \u0111\u01a1n gi\u1ea3n l\u00e0 t\u1ea5t c\u1ea3 BACC \u0111\u01b0\u1ee3c cung c\u1ea5p tr\u1ef1c ti\u1ebfp cho c\u01a1 b\u1eafp. V\u00ec v\u1eady, BCAA<\/strong> c\u00f3 th\u1ec3 s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng nhanh h\u01a1n khi ch\u00fang ta b\u1ed5 sung ch\u00fang v\u00e0o c\u01a1 th\u1ec3.<\/p>\n

\"bcaa<\/p>\n

T\u1ea5t c\u1ea3 BACC \u0111\u01b0\u1ee3c cung c\u1ea5p tr\u1ef1c ti\u1ebfp cho c\u01a1 b\u1eafp thay v\u00ec gan<\/em><\/p>\n

M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch quan tr\u1ecdng nh\u1ea5t c\u1ee7a BCAA l\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau khi t\u1eadp. Khi b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 b\u1eafp s\u1ebd b\u1ecb ph\u00e1 h\u1ee7y v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i. Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung BCAA s\u1ebd gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh h\u01a1n, t\u1eeb \u0111\u00f3 t\u0103ng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi.<\/p>\n

2. T\u1eadp luy\u1ec7n th\u1ec3 thao kh\u00f4ng th\u1ebf thi\u1ebfu BCAA?<\/h2>\n

C\u00f3 th\u1ec3 th\u1ea5y, BCAA<\/strong> l\u00e0 c\u00e1c lo\u1ea1i axit amin thi\u1ebft y\u1ebfu chi\u1ebfm h\u01a1m m\u1ed9t ph\u1ea7n ba l\u01b0\u1ee3ng protein \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u00f4 c\u01a1 c\u1ee7a con ng\u01b0\u1eddi. C\u00e1c ngu\u1ed3n dinh d\u01b0\u1ee1ng gi\u00e0u BCAA nh\u01b0 s\u1eefa, tr\u1ee9ng, th\u1ecbt, c\u00e1, \u2026 v\u00e0 BCAA c\u00f2n \u0111\u01b0\u1ee3c b\u1ed5 sung qua c\u00e1c s\u1ea3n ph\u1ea9m dinh d\u01b0\u1ee1ng kh\u00e1c.<\/p>\n

\"bcaa<\/p>\n

BCAA l\u00e0 c\u1ea7n thi\u1ebft cho nh\u1eefng ng\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u1ec3 thao<\/em><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, v\u00ec BCAA \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a ch\u1ee7 y\u1ebfu trong c\u01a1 b\u1eafp thay v\u00ec gan n\u00ean ch\u00fang s\u1ebd:<\/p>\n

+ H\u1ea5p th\u1ee5 nhanh: BCAA nhanh ch\u00f3ng \u0111i v\u00e0o tu\u1ea7n ho\u00e0n m\u00e1u, kh\u00f4ng b\u1ecb ph\u00e2n h\u1ee7y \u1edf gan v\u00e0 \u0111\u01b0\u1ee3c c\u00e1c m\u00f4 ho\u1ea1t \u0111\u1ed9ng (ch\u1ee7 y\u1ebfu l\u00e0 c\u01a1 b\u1eafp) ti\u1ebfp thu d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

+ Nhi\u1ec1u nhi\u00ean li\u1ec7u h\u01a1n: BCAA<\/strong> cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1ed5 sung cho c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng, b\u1edfi v\u00ec l\u01b0\u1ee3ng BCAA ph\u00e2n h\u1ee7y \u0111\u00e3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng s\u1ebd t\u0103ng th\u00eam trong qu\u00e1 tr\u00ecng v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i. BCAA c\u0169ng gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o protein t\u1ed5ng th\u1ebf, x\u00e1c \u0111\u1ecbnh xem c\u01a1 th\u1ec3 \u0111ang trong tr\u1ea1ng th\u00e1i t\u00e1i t\u1ea1o (x\u00e2y d\u1ef1ng m\u00f4 t\u1ebf b\u00e0o) hay tr\u1ea1ng th\u00e1i ph\u00e2n h\u1ee7y (ph\u00e2n h\u1ee7y m\u00f4 t\u1ebf b\u00e0o).<\/p>\n

\"bcaa\"<\/p>\n

BCAA cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1ed5 sung cho c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng<\/em><\/p>\n

Theo Norton & Layman (2006), leucine trong BCAA c\u00f3 t\u00e1c d\u1ee5ng kh\u1edfi \u0111\u1ed9ng qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp (x\u00e2y d\u1ef1ng) v\u00e0 \u1ee9c ch\u1ebf s\u1ef1 ph\u00e2n h\u1ee7y protein.<\/p>\n

{{{infobox}}} Xem ngay c\u00e1c s\u1ea3n ph\u1ea9m\u00a0\u00c1o th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng {{{\/infobox}}}<\/p>\n

3. T\u00e1c d\u1ee5ng t\u00edch c\u1ef1c c\u1ee7a BCAA cho d\u00e2n ch\u1ea1y b\u1ed9<\/h2>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u ch\u1ec9 ra BCAA<\/strong> c\u00f3 th\u1ec3 \u0111\u00f3ng g\u00f3p t\u1edbi 10% t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng khi th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng thi\u1ebfu kh\u00ed nh\u01b0 ch\u1ea1y, \u0111\u1ea1p xe hay b\u01a1i l\u1ed9i. T\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ee7a BCAA v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 nh\u01b0:<\/p>\n

+ Gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m t\u1ed5n th\u01b0\u01a1ng c\u01a1.<\/p>\n

+ Gi\u1ea3m s\u1ea3n xu\u1ea5t lactate (nguy\u00ean nh\u00e2n g\u00e2n m\u1ecfi c\u01a1).<\/p>\n

+ T\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t b\u1eb1ng c\u00e1ch gi\u1ea3m nhu c\u1ea7u oxy c\u1ee7a c\u01a1 b\u1eafp.<\/p>\n

+ \u0110i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 t\u0103ng c\u01b0\u1eddng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o (m\u1ee1 th\u1eeba).<\/p>\n

\"bcaa<\/p>\n

BCAA c\u00f3 th\u1ec3 \u0111\u00f3ng g\u00f3p t\u1edbi 10% t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng khi th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng thi\u1ebfu kh\u00ed nh\u01b0 ch\u1ea1y, \u0111\u1ea1p xe hay b\u01a1i l\u1ed9i, …<\/em><\/p>\n

+ Gi\u1ea3m b\u1edbt c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, ki\u1ec7t s\u1ee9c.<\/p>\n

+ \u0110\u01b0\u1ee3c s\u1eed d\u1ee5ng l\u00e0m n\u0103ng l\u01b0\u1ee3ng b\u1edfi v\u00ec ch\u00fang d\u1ec5 d\u00e0ng b\u1ecb oxy h\u00f3a trong c\u01a1 \u0111\u1ec3 l\u00e0m nhi\u00ean li\u1ec7u.<\/p>\n

+ K\u00edch th\u00edch hormone d\u1ecb h\u00f3a cortisol g\u00e2y suy nh\u01b0\u1ee3c c\u01a1 v\u00e0 g\u00f3p ph\u1ea7n ph\u1ee5c h\u1ed3i c\u01a1 nhanh ch\u00f3ng.<\/p>\n

+ C\u1ea3i thi\u1ec7n t\u1eadp trung tinh th\u1ea7n.<\/p>\n

+ \u2026<\/p>\n

Nh\u00ecn chung, BCAA<\/strong> mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho d\u00e2n ch\u1ea1y b\u1ed9 theo nh\u1eefng c\u00e1ch kh\u00e1c nhau. N\u00f3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, t\u0103ng t\u1ed5ng h\u1ee3p c\u01a1, t\u0103ng s\u1ef1 b\u1ec1n b\u1ec9, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 nhi\u1ec1u t\u00ednh n\u0103ng kh\u00e1c.<\/p>\n

\"bcaa<\/p>\n

BCAA mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho d\u00e2n ch\u1ea1y b\u1ed9 theo nh\u1eefng c\u00e1ch kh\u00e1c nhau<\/em><\/p>\n

3.1 BCAA t\u0103ng c\u01b0\u1eddng s\u1ef1 b\u1ec1n b\u1ec9 c\u01a1 b\u1eafp<\/h3>\n

S\u1eed d\u1ee5ng BCAA tr\u01b0\u1edbc khi t\u1eadp ph\u1ea7n n\u00e0o gi\u00fap c\u01a1 b\u1eafp c\u00f3 ngu\u1ed3n d\u1ef1 tr\u1eef BCAA<\/strong> v\u1eeba \u0111\u1ee7 \u0111\u1ec3 li\u00ean t\u1ee5c b\u00f9 \u0111\u1eafp nh\u1eefng t\u1ed5n th\u01b0\u01a1ng. T\u1eeb \u0111\u00f3, c\u01a1 b\u1eafp s\u1ebd b\u1ec1n b\u1ec9 v\u00e0 \u0111\u1ee1 \u0111au m\u1ecfi h\u01a1n. \u0110i\u1ec1u n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi c\u1ea3 t\u1eadp luy\u1ec7n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh nh\u01b0 t\u1eadp gym, t\u1eadp th\u1ec3 h\u00ecnh l\u1eabn c\u00e1c m\u00f4n c\u1ea7n s\u1ef1 b\u1ec1n b\u1ec9 nh\u01b0 ch\u1ea1y marathon, \u0111\u1ea1p xe \u0111\u01b0\u1eddng d\u00e0i.<\/p>\n

\"t\u00e1c<\/p>\n

BCAA t\u0103ng c\u01b0\u1eddng s\u1ef1 b\u1ec1n b\u1ec9 c\u01a1 b\u1eafp<\/em><\/p>\n

3.2 BCAA gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/h3>\n

Trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp, c\u01a1 b\u1eafp c\u1ee7a ch\u00fang ta s\u1ebd li\u00ean t\u1ee5c b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 m\u1ea5t \u0111i. V\u00e0 d\u01b0\u1edbi t\u00e1c \u0111\u1ed9ng c\u1ee7a Axit Lactic, ng\u01b0\u1eddi t\u1eadp c\u00e0ng c\u1ea3m th\u1ea5y \u0111au m\u1ecfi sau t\u1eadp. Ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao th\u00ec c\u01a1 b\u1eafp s\u1ebd \u0111au m\u1ecfi nhi\u1ec1u h\u01a1n.<\/p>\n

\"bcaa<\/p>\n

B\u1ed5 sung BCAA s\u1ebd gi\u00fap th\u00fac \u0111\u1ea9y c\u01a1 ch\u1ebf ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh h\u01a1n<\/em><\/p>\n

Vi\u1ec7c b\u1ed5 sung\u00a0BCAA<\/strong> s\u1ebd gi\u00fap th\u00fac \u0111\u1ea9y c\u01a1 ch\u1ebf ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh h\u01a1n. Nh\u1edd v\u1eady, b\u1ea1n s\u1ebd \u0111\u1ee1 \u0111au m\u1ecfi c\u01a1 h\u01a1n sau khi t\u1eadp v\u00e0 kh\u00f4ng b\u1ecb m\u1ea5t \u0111i c\u00e1c s\u1ee3i c\u01a1 qu\u00fd gi\u00e1.<\/p>\n

3.3 BCAA h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<\/h3>\n

Sau khi h\u1ea5p th\u1ee5 \u0111\u1ee7 \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, l\u01b0\u1ee3ng BCAA c\u00f2n l\u1ea1i s\u1ebd \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u00e1c c\u01a1. M\u1ed9t nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi s\u1eed d\u1ee5ng 5,6g BCAA sau t\u1eadp luy\u1ec7n s\u1ebd t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp nhi\u1ec1u h\u01a1n 22% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng d\u00f9ng.<\/p>\n

\"bcaa<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi d\u00f9ng 5,6g BCAA sau t\u1eadp luy\u1ec7n s\u1ebd t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp nhi\u1ec1u h\u01a1n 22% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng d\u00f9ng<\/em><\/p>\n

Tuy v\u1eady, \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp \u0111\u00fang c\u00e1ch hi\u1ec7u qu\u1ea3, vi\u1ec7c b\u1ed5 sung\u00a0BCAA <\/strong>ph\u1ea3i \u0111i k\u00e8m \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t. \u0110\u1ed3ng th\u1eddi, d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 th\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>\n

4. Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean s\u1eed d\u1ee5ng BCAA nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n

4.1 S\u1eed d\u1ee5ng BCAA tr\u01b0\u1edbc khi ch\u1ea1y<\/h3>\n

Nh\u01b0 b\u1ea1n c\u0169ng bi\u1ebft, BCAA cung c\u1ea5p axit amin b\u1ed5 sung cho c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein v\u00e0 gi\u1ea3m s\u1ef1 ph\u00e2n h\u1ee7y protein. D\u00f9 b\u1ea1n \u0111ang ch\u1ea1y b\u1ed9 s\u1ee9c b\u1ec1n hay l\u00e0 m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao \u0111ang c\u1ea3m th\u1ea5y ki\u1ec7t s\u1ee9c th\u00ec BCAA c\u00f3 th\u1ec3 t\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng cho b\u1ea1n.<\/p>\n

\"c\u00e1ch<\/p>\n

BCAA \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 kho\u1ea3ng 15 ph\u00fat<\/em><\/p>\n

BCAA \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 kho\u1ea3ng 15 ph\u00fat c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 c\u1ed1 c\u01a1 b\u1eafp v\u00e0 cung c\u1ea5p cho b\u1ea1n n\u0103ng l\u01b0\u1ee3ng gi\u00fap t\u0103ng hi\u1ec7u su\u1ea5t.<\/p>\n

4.2 S\u1eed d\u1ee5ng BCAA trong khi ch\u1ea1y<\/h3>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u \u0111\u01b0a ra tuy\u00ean b\u1ed1 r\u1eb1ng hi\u1ec7u su\u1ea5t c\u1ee7a con ng\u01b0\u1eddi b\u1ecb chi ph\u1ed1i b\u1edfi t\u00e2m tr\u00ed c\u1ee7a ch\u00fang ta ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u1edfi c\u01a1 b\u1eafp. Khi n\u00e3o ra t\u00edn hi\u1ec7u c\u01a1 b\u1eafp \u0111ang m\u1ec7t m\u1ecfi, ch\u00fang ta s\u1ebd c\u00f3 xu h\u01b0\u1edbng ho\u1ea1t \u0111\u1ed9ng ch\u1eadm l\u1ea1i m\u1eb7c d\u00f9 v\u1eabn c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y b\u1ea3n th\u00e2n. Trong nh\u1eefng nghi\u00ean c\u1ee9u \u0111\u00e3 qua, ng\u01b0\u1eddi ta c\u0169ng quan s\u00e1t th\u1ea5y r\u1eb1ng BCAA<\/strong> c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a s\u1ef1 m\u1ec7t m\u1ecfi v\u1ec1 tinh th\u1ea7n.<\/p>\n

\"bcaa\"<\/p>\n

BCAA c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a s\u1ef1 m\u1ec7t m\u1ecfi v\u1ec1 tinh th\u1ea7n<\/em><\/p>\n

Trong m\u1ed9t cu\u1ed9c ch\u1ea1y \u0111ua s\u1ee9c b\u1ec1n, khi c\u1ea3 m\u1ee9c glycogen v\u00e0 BCAA<\/strong> \u0111\u1ec1u c\u1ea1n ki\u1ec7t, m\u1ed9t l\u01b0\u1ee3ng l\u1edbn tryptophan s\u1ebd \u0111i v\u00e0o n\u00e3o. N\u01a1i \u0111\u00f3 \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i th\u00e0nh serotonin t\u1ea1o n\u00ean c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i. BCAA c\u00f3 th\u1ec3 ng\u0103n \u0111i\u1ec1u n\u00e0y b\u1eb1ng c\u00e1ch \u1ee9c ch\u1ebf s\u1ef1 h\u1ea5p thu truptophan c\u1ee7a n\u00e3o.<\/p>\n

B\u1ed9t BCAA pha v\u1edbi n\u01b0\u1edbc v\u00e0 u\u1ed1ng trong khi ch\u1ea1y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1eef n\u01b0\u1edbc v\u00e0 cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u1ed1t. \u0110\u1ed3ng th\u1eddi, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng th\u1ee9c th\u1eddi cho c\u01a1 b\u1eafp \u0111ang ki\u1ec7t s\u1ee9c \u0111\u1ec3 ch\u1ea1y t\u1ed1t h\u01a1n.<\/p>\n

\"bcaa<\/p>\n

BCAA pha v\u1edbi n\u01b0\u1edbc v\u00e0 u\u1ed1ng trong khi ch\u1ea1y gi\u00fap b\u1ea1n gi\u1eef n\u01b0\u1edbc v\u00e0 cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u1ed1t<\/em><\/p>\n

4.3 BCAA sau khi ch\u1ea1y<\/h3>\n

S\u1eed d\u1ee5ng BCAA sau khi ch\u1ea1y gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 \u0111au nh\u1ee9c c\u01a1 b\u1eafp, c\u0169ng nh\u01b0, t\u0103ng t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. B\u1ed5 sung BCAA<\/strong> c\u00f3 th\u1ec3 s\u1eeda ch\u1eefa nh\u1eefng v\u1ebft r\u00e1ch nh\u1ecf trong c\u01a1 th\u1ec3 do ch\u1ea1y b\u1ed9 g\u00e2y ra, gi\u00fap s\u1ee9c m\u1ea1nh tr\u1edf l\u1ea1i v\u1ed1n c\u00f3.<\/p>\n

\"bcaa<\/p>\n

BCAA \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng sau khi ch\u1ea1y gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 \u0111au nh\u1ee9c c\u01a1 b\u1eafp<\/em><\/p>\n

Leucine l\u00e0 m\u1ed9t trong nh\u1eefng BCAA r\u1ea5t t\u1ed1t trong vi\u1ec7c k\u00edch th\u00edch t\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp. \u0110\u00e2y l\u00e0 t\u00edn hi\u1ec7u b\u00e1o hi\u1ec7u cho c\u00e1c axit amin kh\u00e1c trong c\u01a1 th\u1ec3 \u0111\u1ec3 h\u00ecnh th\u00e0nh c\u01a1 b\u1eafp cho ch\u00fang ta.<\/p>\n

5. Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n bao nhi\u00eau BCAA cho c\u01a1 th\u1ec3?<\/h2>\n

B\u1ed5 sung bao nhi\u00eau BCAA<\/strong> cho c\u01a1 th\u1ec3 s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 gi\u1edbi t\u00ednh, c\u00e2n n\u1eb7ng, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t hay th\u1eddi gian ho\u1ea1t \u0111\u1ed9ng, \u2026 Ch\u1ec9 n\u00ean s\u1eed d\u1ee5ng BCAA khi b\u1ea1n l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean, ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 thao v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng l\u1edbn ho\u1eb7c th\u1eddi gian k\u00e9o d\u00e0i, nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang h\u1ea1n ch\u1ebf ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ho\u1eb7c kh\u00f4ng \u0111\u1ee7 l\u01b0\u1ee3ng BCAA c\u1ea7n thi\u1ebft t\u1eeb ngu\u1ed3n th\u1ef1c ph\u1ea9m t\u1ed5ng h\u1ee3p.<\/p>\n

\"bcaa<\/p>\n

B\u1ed5 sung bao nhi\u00eau BCAA cho c\u01a1 th\u1ec3 s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 gi\u1edbi t\u00ednh, c\u00e2n n\u1eb7ng, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, …<\/em><\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u ch\u1ec9 ra li\u1ec1u l\u01b0\u1ee3ng BCAA<\/strong> an to\u00e0n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn kh\u1ecfe m\u1ea1nh l\u00e0 4-20g m\u1ed7i ng\u00e0y, v\u1edbi vi\u1ec7c s\u1eed d\u1ee5ng l\u00e2u d\u00e0i t\u1eeb m\u1ed9t tu\u1ea7n tr\u1edf l\u00ean cho th\u1ea5y hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n so v\u1edbi d\u00f9ng ng\u1eafn h\u1ea1n. Trong \u0111\u00f3, h\u00e3y t\u1eadp trung v\u00e0o l\u01b0\u1ee3ng Leucine t\u1eeb 2-3g gi\u1eefa c\u00e1c b\u1eefa \u0103n, tr\u01b0\u1edbc, trong hay sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a t\u1ed5ng h\u1ee3p protein cho c\u01a1 b\u1eafp.<\/p>\n

V\u1eady li\u1ec1u l\u01b0\u1ee3ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y l\u00e0 \u00edt nh\u1ea5t 200mg\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Ch\u1eb3ng h\u1ea1n, b\u1ea1n n\u1eb7ng 75kg th\u00ec c\u1ea7n b\u1ed5 sung \u00edt nh\u1ea5t 15g ho\u1eb7c 15,000mg BCAA trong ng\u00e0y. B\u1ea1n n\u00ean d\u00f9ng BCAA v\u1edbi carbs \u0111\u1ec3 ph\u1ee5c h\u1ed3i th\u00edch h\u1ee3p v\u00e0 \u0111\u00e2y l\u00e0 th\u1ee9c u\u1ed1ng t\u1ed1t nh\u1ea5t sau khi t\u1eadp luy\u1ec7n.<\/p>\n

\"bcaa\"<\/p>\n

Li\u1ec1u l\u01b0\u1ee3ng c\u00f3 th\u1ec3 c\u1ea7n ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y l\u00e0 \u00edt nh\u1ea5t 200mg\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3<\/em><\/p>\n

Tuy nhi\u00ean, b\u1ea1n ph\u1ea3i ch\u00fa \u00fd ti\u00eau th\u1ee5 BCAA v\u1edbi li\u1ec1u l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i. S\u1eed d\u1ee5ng qu\u00e1 nhi\u1ec1u s\u1ebd d\u1eabn t\u1edbi t\u00ecnh tr\u1ea1ng bu\u1ed3n n\u00f4n. H\u01a1n th\u1ebf, n\u00f3 c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n m\u1ea5t kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p, \u0111au \u0111\u1ea7u, g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111\u01b0\u1eddng ti\u00eau h\u00f3a nh\u01b0 ti\u00eau ch\u1ea3y v\u00e0 t\u0103ng kh\u00e1ng insulin.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 y\u00ean t\u00e2m r\u1eb1ng ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m b\u1ed5 sung BCAA<\/strong> kh\u00f4ng g\u00e2y n\u00ean b\u1ea5t k\u1ef3 h\u1eadu qu\u1ea3 nguy hi\u1ec3m n\u00e0o cho s\u1ee9c kh\u1ecfe mi\u1ec5n l\u00e0 s\u1ed1 l\u01b0\u1ee3ng n\u1eb1m trong ph\u1ea1m vi nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3. N\u00f3i chung BCAA l\u00e0 an to\u00e0n v\u00e0 r\u1ea5t \u00edt ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i nh\u1eefng \u201ct\u00e1c d\u1ee5ng ph\u1ee5\u201d k\u1ec3 tr\u00ean.<\/p>\n

\"bcaa<\/p>\n

S\u1eed d\u1ee5ng v\u1edbi li\u1ec1u l\u01b0\u1ee3ng h\u1ee3p l\u00fd \u0111\u1ec3 tr\u00e1nh “t\u00e1c d\u1ee5ng ph\u1ee5” kh\u00f4ng mong mu\u1ed1n<\/em><\/p>\n

L\u1eddi k\u1ebft,<\/h2>\n

L\u1ee3i \u00edch c\u1ee7a BCAA<\/strong> \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 l\u00e0 v\u00f4 c\u00f9ng l\u1edbn. Trong qu\u00e1 tr\u00ecnh ch\u1ea1y, khi ngu\u1ed3n d\u1ef1 tr\u1eef glycogen c\u1ea1n ki\u1ec7t, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd chuy\u1ec3n sang s\u1eed d\u1ee5ng BCAA thay th\u1ebf \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng. \u0110\u1ed3ng th\u1eddi, sau khi ch\u1ea1y, ch\u1ea5t n\u00e0y c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m \u0111au nh\u1ee9c, m\u1ec7t m\u1ecfi cho c\u01a1 b\u1eafp v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Mong r\u1eb1ng b\u00e0i vi\u1ebft n\u00e0y c\u1ee7a CoolBlog<\/a> th\u1ef1c s\u1ef1 h\u1eefu \u00edch v\u1edbi b\u1ea1n!<\/p>\n

\u201cCoolmate \u2013 N\u01a1i mua s\u1eafm \u0111\u00e1ng tin c\u1eady d\u00e0nh cho nam gi\u1edbi\u201d<\/strong><\/em><\/p>\n

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>>> Xem Th\u00eam:\u00a0<\/em><\/p>\n