喝乳清蛋白能減肥?怎麼喝、挑選?ptt推薦品牌比較一次看懂促進代謝, 學-健康挑選, 減脂瘦身 / 2022-06-28 2023-02-02 / Leave a Comment 最後更新於 2023 年 2 月 2 日 Originally posted on 2020-06-27 @ 22:14 乳清蛋白推薦ptt 2022精選果果堅果 GoGoNuts濃縮/分離乳清蛋白MYPROTEIN Impact分離乳清蛋白粉御松田100%分離乳清蛋白賈羅公式100%超濾濃縮乳清蛋白戰神濃縮乳清蛋白 喝乳清蛋白能幫助減肥?喝乳清蛋白能增加肌肉量嗎?乳清蛋白是營養價值、人體利用和吸收效率最高的蛋白質,能促進肌肉生成,增加肌肉質量,延緩肌肉衰退。即使沒有在運動健身的人,也可以喝乳清蛋白,它可以幫助減脂肌肉量的維持,擁有良好的身材曲線。本篇可以了解在減脂時乳清蛋白的作用、怎麼喝及挑選重點,並推薦5款乳清蛋白推薦ptt的精選品牌,幫助大家學會評估和選購。 內容目錄 乳清蛋白是什麼?乳清蛋白種類濃縮乳清蛋白(WPC)分離乳清蛋白(WPI)水解乳清蛋白(WPH)蛋白質能幫助肌肉生長?乳清蛋白功效喝乳清蛋白能幫助減肥喝乳清蛋白能增加肌肉量適合使用的人怎麼喝乳清蛋白?什麼時間喝乳清蛋白最好?選購要點 蛋白質種類及含量 口味佳、添加物少品牌口碑佳5大乳清蛋白品牌推薦ptt果果堅果 GoGoNuts濃縮/分離乳清蛋白MYPROTEIN Impact分離乳清蛋白粉御松田100%分離乳清蛋白 賈羅公式100%超濾濃縮乳清蛋白 戰神濃縮乳清蛋白乳清蛋白5大推薦品牌比較乳清蛋白副作用食用注意事項 乳清蛋白是什麼? 牛奶製造成乳酪的過程中會產生乳清,從乳清提煉出來的蛋白混合物就是乳清蛋白。 它的乳糖含量低,並含有多種胺基酸及免疫球蛋白、生長因子,胺基酸是蛋白質的最小分子,可以幫助組織修復和肌肉合成。 乳清蛋白種類 濃縮乳清蛋白(WPC) 乳清連續過濾後的濃縮物,與分離和水解乳清蛋白相比,濃縮乳清蛋白含有的蛋白質較低,是最普遍的乳清蛋白種類。 碳水化合物含量低,蛋白質含量約在30%~90%之間、乳糖約4-52%、脂肪約1-9%。 分離乳清蛋白(WPI) 加工純化乳清濃縮物、去除脂肪和乳糖的乳清蛋白,含有比濃縮乳清更少的熱量和碳水化合物,對於減脂者很適合,也能避免乳糖不耐症者的腹脹或腹瀉症狀。 蛋白質含量90% -95%,乳糖約0.5-1%、脂肪約0.5-1%。 水解乳清蛋白(WPH) 將蛋白質水解成較小分子「胜肽」,減少消化時間,讓身體更快速吸收,在價格上也相對貴些,蛋白質含量約80-90%、乳糖約0.5-10%、脂肪約0.5-8%。 蛋白質能幫助肌肉生長? 每天人在運動、代謝的過程中,肌肉都不斷在進行蛋白裂解和合成的過程,肌肉蛋白裂解時可以產生能量,供人體運動時使用。肌肉蛋白合成,則是將體內攝取多餘的能量累積起來,以備之後所需。 肌肉蛋白合成的作用愈高,生成的肌肉愈多,透過補充蛋白質去修補破損的肌肉,在破損及修補的循環過程中,肌肉組織也重新堆疊成更多的肌肉,幫助肌肉的生長。 乳清蛋白功效 喝乳清蛋白能幫助減肥 由於乳清蛋白在人體內可以快速分解成胺基酸分子,提供營養給各身體組織,增加肌肉質量,防止肌肉損失,讓身材曲線緊實不浮腫。喝乳清蛋白亦能促進新陳代謝,幫助代謝掉更多熱量,讓減肥更有效率。研究指出,在阻力運動或減肥、體重維持時適量補充乳清蛋白,都有助於改善體重、體脂肪指數。 喝乳清蛋白能增加肌肉量 人在30歲以後,骨骼肌每10年下降3%至8%的現象叫做肌肉減少症,會使活動能力降低、虛弱。 乳清蛋白所含的白胺酸可以刺激肌肉蛋白質的合成,也能增加胰島素的分泌,而胰島素可增加胺基酸的吸收,進而製造蛋白質去修復肌肉。一則文獻統合分析指出,在阻力訓練時,補充蛋白質補充劑可增加肌肉力量和大小。 適合使用的人 欲減脂增肌者 肌肉質量不夠、肌力衰弱 蛋白質攝取不足 運動健身者 怎麼喝乳清蛋白? 一般人每日的蛋白質攝取量為每公斤體重1至1.5公克,如體重55公斤,每天蛋白質攝取量約為55-82.5公克,平均分配三餐,每餐蛋白質是18至28公克。 一份乳清蛋白的蛋白質含量若是23公克,搭配自己的飲食習慣,可早上或下午喝1杯。 什麼時間喝乳清蛋白最好? 早餐 台灣的飲食多數以澱粉為主,外食澱粉類也偏多,若沒有特別留意,一般人每天吃到足量蛋白質是蠻難的。 肌肉的蛋白質裂解會在晚上睡覺的時候增加作用,不同體重、攝取蛋白質不同的人,會失去5-15公克不等的肌肉量。早上補充蛋白質,就可以有效彌補晚上失去的肌肉營養素。 下午 執行減脂的人可在下午當點心喝,有助於抑制饑餓,減少攝取其他零食的慾望,下一餐也不會暴走吃太多。 運動前後 有運動習慣的人,運動前後可補充乳清蛋白,特別是對於進行重訓、游泳、慢跑等高強度運動超過30分鐘的人,在運動後1小時內補充,可提升吸收率和修補受損肌肉組織。 肌肉運動的過程中,肌肉蛋白的裂解和合成同時進行,若補充適量的蛋白質和碳水化合物,能促進肌肉合成,並抑制肌肉裂解作用,達到增肌的效果。 選購要點 蛋白質種類及含量 想減脂增肌的人 可選去除脂肪和乳糖的分離和水解乳清蛋白,蛋白質含量每份約有90%,乳糖不耐者喝也適合。 濃縮乳清蛋白蛋白質含量比分離和水解乳清蛋白低,但保留了許多身體所需的微量元素與營養,能提供較均衡的營養補充,可作為日常的營養補充品食用,也適合想增加肌肉量者。 全素食者 不吃奶類的素食者可選擇植物性蛋白的豌豆蛋白粉,每份量14公克含有11公克蛋白質,BCAA 2.07公克,無乳糖且不含麩質,減少過敏來源,可以輕鬆無負擔攝取優質蛋白質。 想增重的人 可選增重乳清蛋白(weight gainer),又稱高熱量蛋白。含有22-35%的蛋白質,由高碳水化合物、糖和脂肪組成,可幫助新陳代謝快速,吃很多卻無法增加體重的人,藉由攝取更多卡路里,達到增加體重的效果。 口味佳、添加物少 有很多乳清蛋白為了好喝,加了許多化學添加物如人工香料、糖、奶精等,雖然有很多特別的口味,但吃多了化學添加物對身體也會造成負擔。調味過甜也造成攝取熱量較多,不利於減肥(較適合增重),減肥可以選擇最單純的無糖原味乳清蛋白粉或調味較少的。如果是從天然新鮮的原料去萃取,會有淡淡的奶香,喝起來像喝牛奶般順口,也能吸收較完整的蛋白質而不是多餘的化學澱粉或油脂。 品牌口碑佳 選擇有好口碑的大公司較有保障,使用的原料品質和萃取技術也較好,若原料是國外進口,在台灣分裝的話,要注意是否有原廠商標授權較安心。 5大乳清蛋白品牌推薦ptt 以下5大推薦品牌是依據選購重點挑選,蛋白質介於75-90%,符合口味佳、較少化學添加物,和品牌口碑佳,快來挑選喜歡的吧。 果果堅果 GoGoNuts濃縮/分離乳清蛋白 NT$339-539元/500g濃縮/分離解乳清蛋白質純度75%、BCAAs 6.25g口感輕盈不甜膩升級版添加膳食纖維及好菌SGS檢驗認證 點我限時優惠中 MYPROTEIN Impact分離乳清蛋白粉 NT$2620元/1000g不含麩質、分離乳清蛋白每餐份22 克蛋白質低脂肪、低碳水化合物英國原廠原裝 點我限時優惠中 御松田100%分離乳清蛋白 NT$1199元/1000g分離乳清蛋白蛋白質含量高達90%原味無加糖、納含量低於1mg德國原廠認證,品質安心 點我限時優惠中 賈羅公式100%超濾濃縮乳清蛋白 NT$1680元/908g 100%超濾(Ultrafiltered)配方 蛋白質純度78%、BCAAs 3.93g 無激素(rBST)、人工甜味劑 極細粉末溶解快速 點我限時優惠中 戰神濃縮乳清蛋白 NT$45-50元/單包任選濃縮分離/水解乳清蛋白容易溶解、風味佳經減乳糖程序、乳糖含量低人氣口碑推薦品牌 點我限時優惠中 乳清蛋白5大推薦品牌比較 [[["\u54c1\u724c","1.\u679c\u679c\u5805\u679c <\/a>"," 2.MYPROTEIN <\/strong><\/span>"," 3.\u5fa1\u677e\u7530 <\/strong><\/span>"," 4.\u8cc8\u7f85\u516c\u5f0f <\/strong><\/span>"," 5.\u6230\u795e 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