![](\"https:\/\/t1.daumcdn.net\/cfile\/tistory\/992B064F5C3F0FD90C\")
\uac04\ub7b5\ud558\uac8c \ub9d0\ud558\uc790\uba74 BCAA, Branched amino acid\ub294 \ubc1c\ub9b0, \ub958\uc2e0, \uc774\uc18c\ub958\uc2e0 3 \uac00\uc9c0\ub85c \uc774\ub8e8\uc5b4\uc838\uc788\uc73c\uba70 \ub9d0 \uadf8\ub300\ub85c \uc544\ubbf8\ub178\uc0b0\uc774\ub2e4 \uadf8\ub9ac\uace0 \ub2e4\uc591\ud55c \uc544\ubbf8\ub178\uc0b0\uc758 \uc885\ub958\uac00 \uc788\uc9c0\ub9cc \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\uc9c0 \uc54a\uc73c\uba70, \ud761\uc218\ub97c \ud1b5\ud574\uc11c\ub9cc \ubcf4\ucda9\uc774 \uc774\ub8e8\uc5b4\uc9c0\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc758 \ud55c \uc885\ub958\uc774\ub2e4.<\/p>\n
(\uc989,\u00a0\ub2e4\ub978\u00a0\ub2e8\ubc31\uc9c8\uacfc\ub294\u00a0\ub2e4\ub974\uac8c\u00a0\uc624\uc9c1\u00a0\uc12d\ucde8\ub97c\u00a0\ud574\uc57c\ub9cc\u00a0\uacf5\uae09\uc774\u00a0\uac00\ub2a5\ud55c\u00a0\ub2e8\ubc31\uc9c8!)<\/p>\n
\u00a0BCAA\uc758\u00a0\uc2e4\uccb4<\/p>\n
\ud604\uc7ac\u00a0BCAA\ub294\u00a0\ub2e4\uc74c\uacfc\u00a0\uac19\uc740\u00a0\ud6a8\ub2a5\uc744\u00a0\uac00\uc9c0\uace0\u00a0\uc788\ub2e4\uace0\u00a0\uc54c\ub824\uc838\uc788\ub2e4.<\/p>\n
\uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc900\ub2e4.<\/strong><\/h3>\n\uacb0\ub860\ubd80\ud130\u00a0\ub9d0\ud558\uc790\uba74\u00a0BCAA\ub294\u00a0\uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc8fc\ub294\u00a0\uac83\uc740\u00a0\ub9de\ub2e4.\u00a0\uadf8\ub807\uc9c0\ub9cc\u00a0\uc774\ub294\u00a0BCAA\ub97c\u00a0\uc81c\uc678\ud558\uace0\u00a0\uc77c\ubc18\u00a0\uc2dd\ub2e8\ub9cc\uc744\u00a0\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc774\ub2e4.\u00a0\uadf8\ub9ac\uace0\u00a0BCAA\u00a0\uc12d\ucde8\ub97c\u00a0\ud1b5\ud55c\u00a0\uadfc\uc131\uc7a5\uc740\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc12d\ucde8\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc5d0\u00a0\ud604\uc800\ud558\uac8c\u00a0\uc801\uc740\u00a0\uadfc\uc131\uc7a5\uc744\u00a0\ubcf4\uc600\ub2e4.\u00a0BCAA\ub97c\u00a0\uad6c\uc785\ud558\ub294\u00a0\uc0ac\ub78c\uc758\u00a0\ub300\ubd80\ubd84\uc774\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc774\ubbf8\u00a0\ubcf5\uc6a9\u00a0\uc911\uc774\ub77c\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74,\u00a0\uadf8\ub9ac\uace0\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\uc5d0\u00a0\uc774\ubbf8\u00a0\ud544\uc694\ub7c9\uc758\u00a0BCAA\uc758\u00a0\ud544\uc694\ub7c9\uc774\u00a0\ud568\uc720\ub418\uc5b4\uc788\ub2e4\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74\u00a0\uc774\ub7ec\ud55c\u00a0\uacb0\uacfc\ub294\u00a0BCAA\uc758\u00a0\ud544\uc694\uc131\uc5d0\u00a0\ub300\ud574\uc11c\u00a0\uc870\uae08\u00a0\ub354\u00a0\uc0dd\uac01\ud574\ubd10\uc57c\u00a0\ud560\u00a0\uac83\uc774\ub2e4.
\n\u25b6 \uadfc\uc131\uc7a5\uc801\uc778 \uba74\uc5d0\uc11c\ub294 BCAA\uc758 \ud6a8\uc728\uc740 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ubcf4\ub2e4 \ub0ae\uc73c\uba70, \ub0ae\uc740 \ud6a8\uc728 \uc870\ucc28\ub3c4 \uc77c\ubc18\uc801\uc778 \uc2dd\ub2e8\uc744 \ud1b5\ud574\uc11c \ucda9\ubd84\ud788 \uc5bb\uc744 \uc218 \uc788\ub294 \ud6a8\uc728\uc774\ub2e4.<\/p>\n
\uadfc \uc190\uc2e4\uc758 \ubc29\uc9c0<\/strong><\/h3>\n\ub17c\ubb38\uc5d0\uc11c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ub300\uc0c1\uc5d0\uac8c\uc11c BCAA\ub97c \ubcf4\ucda9\ud558\uc600\uc744 \ub54c\uc5d0 \uadfc \uc190\uc2e4\uc774 \ubc29\uc9c0\ub41c\ub2e4\ub294 \uac83\uc744 \ubcf4\uc5ec\uc8fc\uc5c8\ub294\ub370 \uc774\ub294 \uace0\ub839 (\ub178\uc778) \uc774\uac70\ub098, \ubc15\ud14c\ub9ac\uc544 \uc989 \uc138\uade0\uc5d0 \uc758\ud55c \uac10\uc5fc \uc0c1\ud0dc\uac00 \uc9c0\uc18d\ub418\uac70\ub098 \uc790\uc8fc \uac10\uc5fc\ub418\ub294 \uc0ac\ub78c\ub4e4 \ud639\uc740 \uc554 \ud658\uc790\ub4e4\uc5d0\uac8c\uc11c BCAA\uc758 \ubcf4\ucda9\uc744 \ud1b5\ud55c \uadfc \uc190\uc2e4 \ubc29\uc9c0\uc758 \uc774\uc810\uc744 \ucc3e\uc744 \uc218 \uc788\uc5c8\ub2e4. \uc989 \ubcf8\uc778\uc774 \uc704\uc5d0 \ud574\ub2f9\ud55c\ub2e4\uba74 \uadfc \uc190\uc2e4\uc758 \ubc29\uc9c0\ub97c \uc704\ud574\uc11c BCAA\ub97c \uba39\uc73c\uba74 \uc88b\uaca0\uc9c0\ub9cc \uadf8 \uc774\uc804\uc5d0 \uc804\ubb38\uc758 \ubc0f \uc758\ub8cc\uc9c4\uacfc\uc758 \uc0c1\ub2f4\uc774 \uba3c\uc800 \ud544\uc694\ud558\ub2e4\uace0 \uc0dd\uac01\ub41c\ub2e4.<\/p>\n
\u25b6 \uadfc\uc190\uc2e4\uc801\uc778 \uba74\uc5d0\uc11c BCAA\ub294 \uc2ec\uac01\ud55c \uc9c8\ubcd1\uc774\ub098 \ubab8\uc0c1\ud0dc\uc5d0 \ud574\ub2f9\ub418\ub294 \uacbd\uc6b0\uc5d0\ub9cc \ub3c4\uc6c0\uc774 \ub41c\ub2e4.\n<\/p>\n
\uadfc\uc721\ud1b5 \ubc0f \uadfc\uc721\uc758 \ud53c\ub85c\ub3c4 \uac10\uc18c<\/strong><\/h3>\n\uc6b4\ub3d9\uc744 \ud558\ub358 \uc911\uc5d0 \uac11\uc791\uc2a4\ub7fd\uac8c \uccb4\ub825\uc774 \ub538\ub9b0\ub2e4\ub294 \uc0dd\uac01\uc774 \ub4e4\uac70\ub098, \uc804\ub0a0\uc758 \uc6b4\ub3d9\uc73c\ub85c \uc778\ud574\uc11c \ud53c\ub85c\uac10\uc744 \ub290\uaef4\uc11c \uc6b4\ub3d9\uc774 \uc798 \uc548\ub41c\ub2e4\uace0 \ub290\ub084 \ub54c\uac00 \uc788\ub2e4. \uc774\ub294 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc744 \ud560 \ub54c \uc6b0\ub9ac \ubab8\uc758 BCAA \uc218\uce58\uac00 \ub5a8\uc5b4\uc9c0\ub294\ub370 \uc774\ub294 \ub1cc\uc758 Serotonin \ubd84\ube44\ub97c \uc0c1\uc2b9\uc2dc\ud0a4\uba70 \uc6b4\ub3d9 \ub3c4\uc911\uc5d0 \ud53c\ub85c\uac10\uc744 \ub290\ub07c\uac8c \ud558\ub294 \uc6d0\uc778\uc774\ub2e4. \uc989 \ubcf8\uc778\uc774 \uc6b4\ub3d9\uc744 \ud558\ub294 \uc911\uc5d0 \uc790\uc8fc \uc9c0\uce58\uac70\ub098, \ud639\uc740 \uc624\ubc84\ud2b8\ub808\uc774\ub2dd \ub4f1\uc73c\ub85c \uc778\ud574\uc11c \uadfc\uc721\ud1b5\uc774 \uc2ec\ud558\uc5ec \uc774\ub97c \uc904\uc774\uace0\uc790 \ud55c\ub2e4\uba74 \uc6b4\ub3d9 \uc911\uc5d0 BCAA\uc758 \ubcf5\uc6a9\uc740 \ucd94\ucc9c\ub420 \uc218 \uc788\ub2e4.<\/p>\n
\u25b6\u00a0\uadfc\uc721\ud1b5,\u00a0\ud53c\ub85c\ub3c4\uc801\uc778\u00a0\uba74\uc5d0\uc11c\u00a0BCAA\ub294\u00a0\ub3c4\uc6c0\uc774\u00a0\ub41c\ub2e4.
\n(\ub2e8,\u00a0\uc6b4\ub3d9\u00a0\uc911\u00a0\ud53c\ub85c\ub3c4\ub97c\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\uc790\uc8fc\u00a0\ub290\ub07c\ub294\u00a0\uac8c\u00a0\uc544\ub2c8\ub77c\uba74\u00a0\ubcc4\u00a0\ub3c4\uc6c0\uc774\u00a0\ub418\uc9c0\u00a0\uc54a\ub294\ub2e4.)<\/p>\n
\uadf8\ub807\ub2e4\uba74 \uc5b4\ub5bb\uac8c BCAA\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc12d\ucde8\ud560 \uc218 \uc788\uc744\uae4c?<\/strong><\/h2>\nBCAA\ub97c \uad6c\ub9e4\ud558\uae30 \uc804\uc5d0 \uc774\uac78 \ucc38\uace0\ud574 \ubcf4\uc790.<\/p>\n
(\uac01\u00a0\uc81c\ud488\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0BCAA\u00a0\uc218\uce58)
\n100g \ub2ed\uac00\uc2b4\uc0b4 => 5.88 grams\u00a0 Whey protein 1 \uc2a4\ucff1 => 5.5 grams
\n\uc989 \ud558\ub8e8\uc5d0 \ub2ed\uac00\uc2b4\uc0b4 100g\uc744 \ud558\ub8e8 3\ubc88 \uc12d\ucde8\ud558\uba70, \uc6b4\ub3d9\ud6c4\uc5d0 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ub97c \uc12d\ucde8\ud558\ub294 \uc0ac\ub78c\uc758 \uacbd\uc6b0\uc5d0\ub294 \ub300\ub7b5 23g\uc758 BCAA\ub97c \uc12d\ucde8\ud558\uac8c \ub41c\ub2e4. \ubb3c\ub860\u00a0\uc77c\ubc18\uc801\uc778\u00a0\uc2dd\ub2e8\uc744\u00a0\uacb8\ud55c\ub2e4\uba74\u00a023g\u00a0\uc774\uc0c1\uc758\u00a0BCAA\ub97c\u00a0\uc12d\ucde8\ud558\uac8c\ub41c\ub2e4.<\/p>\n
BCAA\uc758\u00a0\ucd5c\uc18c\u00a0\uad8c\uc7a5\ub7c9\uc774\u00a0\ub0a8\uc790\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a012\u00a0g\/day,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a09\u00a0g\/day\uc778\u00a0\uc810\uc744\u00a0\uac10\uc548\ud558\uc600\uc744\u00a0\ub54c
\n\uc774\ub294\u00a0\ub0a8\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a02\ubc30,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a02\ubc30\u00a0\uc774\uc0c1\uc758\u00a0\uc218\uce58\ub77c\uace0\u00a0\ubcfc\u00a0\uc218\u00a0\uc788\ub2e4.<\/p>\n
\uc989\u00a0BCAA\ub294\u00a0\uc544\ub798\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0\uc0ac\ub78c\uc5d0\uac8c\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\u25b6\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\uc9c0\u00a0\uc54a\ub294\u00a0\uc0ac\ub78c.\u00a0(\uace0\ub2e8\ubc31\u00a0\uc704\uc8fc\uc758\u00a0\uc2dd\ub2e8\uc774\u00a0\uc544\ub2c8\ub77c\uba74\u00a0BCAA\u00a0\uad8c\uc7a5\ub7c9\ub9cc\ud07c\u00a0\uc12d\ucde8\ud558\uc9c0\u00a0\ubabb\u00a0\ud560\uc218\ub3c4\u00a0\uc788\ub2e4.)<\/p>\n
\u25b6\u00a0\uc6b4\ub3d9\u00a0\ub3c4\uc911\u00a0\ud53c\uace4\ud568\uc744\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uc6b4\ub3d9\u00a0\ud6c4\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\ub9ce\uc774\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\u00a0(\ud2b9\ud788\u00a0\uc7a6\uc740\u00a0\uc624\ubc84\ud2b8\ub808\uc774\ub2dd)
\n(\uc774\ub294\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\ub294\u00a0\uac83\uacfc\ub294\u00a0\ubcc4\uac1c\ub85c,\u00a0\uc774\ub7ec\ud55c\u00a0\uc99d\uc0c1\uc744\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294\u00a0BCAA\uc758\u00a0\uc12d\ucde8\uac00\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.)<\/p>\n
\ucc38\uace0\u00a0\ubb38\ud5cc<\/p>\n
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Churchward\u2010<\/span>Venne, T. A., Burd, N. A., Mitchell, C. J., West, D. W., Philp, A., Marcotte, G. R., … & Phillips, S. M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of physiology, 590(11), 2751-2765.<\/p>\nWitard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise\u2013. The American journal of clinical nutrition, 99(1), 86-95.<\/p>\n
Aguiar, A. F., Grala, A. P., da Silva, R. A., Soares-Caldeira, L. F., Pacagnelli, F. L., Ribeiro, A. S., … & Balvedi, M. C. W. (2017). Free leucine supplementation during an 8-week resistance training program does not increase muscle mass and strength in untrained young adult subjects. Amino acids, 49(7), 1255-1262.<\/p>\n
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Eley, H. L., Russell, S. T., & Tisdale, M. J. (2007). Effect of branched-chain amino acids on muscle atrophy in cancer cachexia. Biochemical Journal, 407(1), 113-120.<\/p>\n
Louard, R. J., Barrett, E. J., & Gelfand, R. A. (1990). Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clinical science, 79(5), 457-466.<\/p>\n
Busquets, S., Alvarez, B., Llovera, M., Agell, N., L\u00f3pez\u2010<\/span>Soriano, F. J., & Argil\u00e9s, J. M. (2000). Branched\u2010<\/span>chain amino acids inhibit proteolysis in rat skeletal muscle: mechanisms involved. Journal of cellular physiology, 184(3), 380-384.<\/p>\nPencharz, P. B., Elango, R., & Ball, R. O. (2012). Determination of the Tolerable Upper Intake Level of Leucine in Adult Men\u20133. The Journal of nutrition, 142(12), 2220S-2224S.<\/p>\n
Riazi, R., Wykes, L. J., Ball, R. O., & Pencharz, P. B. (2003). The Total Branched-Chain Amino Acid Requirement in Young Healthy Adult Men Determined by Indicator Amino Acid Oxidation by Use of l-[1-13C] Phenylalanine1. The Journal of nutrition, 133(5), 1383-1389.<\/p>\n
Kurpad, A. V., Regan, M. M., Raj, T., & Gnanou, J. V. (2006). Branched-chain amino acid requirements in healthy adult human subjects. The Journal of nutrition, 136(1), 256S-263S.<\/p>\n
\u00a0<\/span><\/u><\/p>\n","protected":false},"excerpt":{"rendered":"\uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \ub5bc\uc5b4\ub193\uc744 \uc218 \uc5c6\ub294 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c, BCAA \uc5b4\ub5bb\uac8c\u00a0\ud65c\uc6a9\ud560 \uc218 \uc788\uc744\uae4c? BCAA? \uac04\ub7b5\ud558\uac8c \ub9d0\ud558\uc790\uba74 BCAA, Branched amino acid\ub294 \ubc1c\ub9b0, \ub958\uc2e0, \uc774\uc18c\ub958\uc2e0 3 \uac00\uc9c0\ub85c \uc774\ub8e8\uc5b4\uc838\uc788\uc73c\uba70 \ub9d0 \uadf8\ub300\ub85c \uc544\ubbf8\ub178\uc0b0\uc774\ub2e4 \uadf8\ub9ac\uace0 \ub2e4\uc591\ud55c \uc544\ubbf8\ub178\uc0b0\uc758 \uc885\ub958\uac00 \uc788\uc9c0\ub9cc \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\uc9c0 \uc54a\uc73c\uba70, \ud761\uc218\ub97c \ud1b5\ud574\uc11c\ub9cc \ubcf4\ucda9\uc774 \uc774\ub8e8\uc5b4\uc9c0\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc758 \ud55c \uc885\ub958\uc774\ub2e4. (\uc989,\u00a0\ub2e4\ub978\u00a0\ub2e8\ubc31\uc9c8\uacfc\ub294\u00a0\ub2e4\ub974\uac8c\u00a0\uc624\uc9c1\u00a0\uc12d\ucde8\ub97c\u00a0\ud574\uc57c\ub9cc\u00a0\uacf5\uae09\uc774\u00a0\uac00\ub2a5\ud55c\u00a0\ub2e8\ubc31\uc9c8!) \u00a0BCAA\uc758\u00a0\uc2e4\uccb4 \ud604\uc7ac\u00a0BCAA\ub294\u00a0\ub2e4\uc74c\uacfc\u00a0\uac19\uc740\u00a0\ud6a8\ub2a5\uc744\u00a0\uac00\uc9c0\uace0\u00a0\uc788\ub2e4\uace0\u00a0\uc54c\ub824\uc838\uc788\ub2e4. \uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc900\ub2e4. \uacb0\ub860\ubd80\ud130\u00a0\ub9d0\ud558\uc790\uba74\u00a0BCAA\ub294\u00a0\uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc8fc\ub294\u00a0\uac83\uc740\u00a0\ub9de\ub2e4.\u00a0\uadf8\ub807\uc9c0\ub9cc\u00a0\uc774\ub294\u00a0BCAA\ub97c\u00a0\uc81c\uc678\ud558\uace0\u00a0\uc77c\ubc18\u00a0\uc2dd\ub2e8\ub9cc\uc744\u00a0\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc774\ub2e4.\u00a0\uadf8\ub9ac\uace0\u00a0BCAA\u00a0\uc12d\ucde8\ub97c\u00a0\ud1b5\ud55c\u00a0\uadfc\uc131\uc7a5\uc740\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc12d\ucde8\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc5d0\u00a0\ud604\uc800\ud558\uac8c\u00a0\uc801\uc740\u00a0\uadfc\uc131\uc7a5\uc744\u00a0\ubcf4\uc600\ub2e4.\u00a0BCAA\ub97c\u00a0\uad6c\uc785\ud558\ub294\u00a0\uc0ac\ub78c\uc758\u00a0\ub300\ubd80\ubd84\uc774\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc774\ubbf8\u00a0\ubcf5\uc6a9\u00a0\uc911\uc774\ub77c\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74,\u00a0\uadf8\ub9ac\uace0\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\uc5d0\u00a0\uc774\ubbf8\u00a0\ud544\uc694\ub7c9\uc758\u00a0BCAA\uc758\u00a0\ud544\uc694\ub7c9\uc774\u00a0\ud568\uc720\ub418\uc5b4\uc788\ub2e4\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74\u00a0\uc774\ub7ec\ud55c\u00a0\uacb0\uacfc\ub294\u00a0BCAA\uc758\u00a0\ud544\uc694\uc131\uc5d0\u00a0\ub300\ud574\uc11c\u00a0\uc870\uae08\u00a0\ub354\u00a0\uc0dd\uac01\ud574\ubd10\uc57c\u00a0\ud560\u00a0\uac83\uc774\ub2e4. \u25b6 \uadfc\uc131\uc7a5\uc801\uc778 \uba74\uc5d0\uc11c\ub294 BCAA\uc758 \ud6a8\uc728\uc740 […]<\/p>\n","protected":false},"author":250,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1696","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1696"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions"}],"predecessor-version":[{"id":1697,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions\/1697"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\u25b6 \uadfc\uc131\uc7a5\uc801\uc778 \uba74\uc5d0\uc11c\ub294 BCAA\uc758 \ud6a8\uc728\uc740 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ubcf4\ub2e4 \ub0ae\uc73c\uba70, \ub0ae\uc740 \ud6a8\uc728 \uc870\ucc28\ub3c4 \uc77c\ubc18\uc801\uc778 \uc2dd\ub2e8\uc744 \ud1b5\ud574\uc11c \ucda9\ubd84\ud788 \uc5bb\uc744 \uc218 \uc788\ub294 \ud6a8\uc728\uc774\ub2e4.<\/p>\n
\ub17c\ubb38\uc5d0\uc11c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ub300\uc0c1\uc5d0\uac8c\uc11c BCAA\ub97c \ubcf4\ucda9\ud558\uc600\uc744 \ub54c\uc5d0 \uadfc \uc190\uc2e4\uc774 \ubc29\uc9c0\ub41c\ub2e4\ub294 \uac83\uc744 \ubcf4\uc5ec\uc8fc\uc5c8\ub294\ub370 \uc774\ub294 \uace0\ub839 (\ub178\uc778) \uc774\uac70\ub098, \ubc15\ud14c\ub9ac\uc544 \uc989 \uc138\uade0\uc5d0 \uc758\ud55c \uac10\uc5fc \uc0c1\ud0dc\uac00 \uc9c0\uc18d\ub418\uac70\ub098 \uc790\uc8fc \uac10\uc5fc\ub418\ub294 \uc0ac\ub78c\ub4e4 \ud639\uc740 \uc554 \ud658\uc790\ub4e4\uc5d0\uac8c\uc11c BCAA\uc758 \ubcf4\ucda9\uc744 \ud1b5\ud55c \uadfc \uc190\uc2e4 \ubc29\uc9c0\uc758 \uc774\uc810\uc744 \ucc3e\uc744 \uc218 \uc788\uc5c8\ub2e4. \uc989 \ubcf8\uc778\uc774 \uc704\uc5d0 \ud574\ub2f9\ud55c\ub2e4\uba74 \uadfc \uc190\uc2e4\uc758 \ubc29\uc9c0\ub97c \uc704\ud574\uc11c BCAA\ub97c \uba39\uc73c\uba74 \uc88b\uaca0\uc9c0\ub9cc \uadf8 \uc774\uc804\uc5d0 \uc804\ubb38\uc758 \ubc0f \uc758\ub8cc\uc9c4\uacfc\uc758 \uc0c1\ub2f4\uc774 \uba3c\uc800 \ud544\uc694\ud558\ub2e4\uace0 \uc0dd\uac01\ub41c\ub2e4.<\/p>\n
\u25b6 \uadfc\uc190\uc2e4\uc801\uc778 \uba74\uc5d0\uc11c BCAA\ub294 \uc2ec\uac01\ud55c \uc9c8\ubcd1\uc774\ub098 \ubab8\uc0c1\ud0dc\uc5d0 \ud574\ub2f9\ub418\ub294 \uacbd\uc6b0\uc5d0\ub9cc \ub3c4\uc6c0\uc774 \ub41c\ub2e4.\n<\/p>\n
\uadfc\uc721\ud1b5 \ubc0f \uadfc\uc721\uc758 \ud53c\ub85c\ub3c4 \uac10\uc18c<\/strong><\/h3>\n\uc6b4\ub3d9\uc744 \ud558\ub358 \uc911\uc5d0 \uac11\uc791\uc2a4\ub7fd\uac8c \uccb4\ub825\uc774 \ub538\ub9b0\ub2e4\ub294 \uc0dd\uac01\uc774 \ub4e4\uac70\ub098, \uc804\ub0a0\uc758 \uc6b4\ub3d9\uc73c\ub85c \uc778\ud574\uc11c \ud53c\ub85c\uac10\uc744 \ub290\uaef4\uc11c \uc6b4\ub3d9\uc774 \uc798 \uc548\ub41c\ub2e4\uace0 \ub290\ub084 \ub54c\uac00 \uc788\ub2e4. \uc774\ub294 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc744 \ud560 \ub54c \uc6b0\ub9ac \ubab8\uc758 BCAA \uc218\uce58\uac00 \ub5a8\uc5b4\uc9c0\ub294\ub370 \uc774\ub294 \ub1cc\uc758 Serotonin \ubd84\ube44\ub97c \uc0c1\uc2b9\uc2dc\ud0a4\uba70 \uc6b4\ub3d9 \ub3c4\uc911\uc5d0 \ud53c\ub85c\uac10\uc744 \ub290\ub07c\uac8c \ud558\ub294 \uc6d0\uc778\uc774\ub2e4. \uc989 \ubcf8\uc778\uc774 \uc6b4\ub3d9\uc744 \ud558\ub294 \uc911\uc5d0 \uc790\uc8fc \uc9c0\uce58\uac70\ub098, \ud639\uc740 \uc624\ubc84\ud2b8\ub808\uc774\ub2dd \ub4f1\uc73c\ub85c \uc778\ud574\uc11c \uadfc\uc721\ud1b5\uc774 \uc2ec\ud558\uc5ec \uc774\ub97c \uc904\uc774\uace0\uc790 \ud55c\ub2e4\uba74 \uc6b4\ub3d9 \uc911\uc5d0 BCAA\uc758 \ubcf5\uc6a9\uc740 \ucd94\ucc9c\ub420 \uc218 \uc788\ub2e4.<\/p>\n
\u25b6\u00a0\uadfc\uc721\ud1b5,\u00a0\ud53c\ub85c\ub3c4\uc801\uc778\u00a0\uba74\uc5d0\uc11c\u00a0BCAA\ub294\u00a0\ub3c4\uc6c0\uc774\u00a0\ub41c\ub2e4.
\n(\ub2e8,\u00a0\uc6b4\ub3d9\u00a0\uc911\u00a0\ud53c\ub85c\ub3c4\ub97c\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\uc790\uc8fc\u00a0\ub290\ub07c\ub294\u00a0\uac8c\u00a0\uc544\ub2c8\ub77c\uba74\u00a0\ubcc4\u00a0\ub3c4\uc6c0\uc774\u00a0\ub418\uc9c0\u00a0\uc54a\ub294\ub2e4.)<\/p>\n
\uadf8\ub807\ub2e4\uba74 \uc5b4\ub5bb\uac8c BCAA\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc12d\ucde8\ud560 \uc218 \uc788\uc744\uae4c?<\/strong><\/h2>\nBCAA\ub97c \uad6c\ub9e4\ud558\uae30 \uc804\uc5d0 \uc774\uac78 \ucc38\uace0\ud574 \ubcf4\uc790.<\/p>\n
(\uac01\u00a0\uc81c\ud488\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0BCAA\u00a0\uc218\uce58)
\n100g \ub2ed\uac00\uc2b4\uc0b4 => 5.88 grams\u00a0 Whey protein 1 \uc2a4\ucff1 => 5.5 grams
\n\uc989 \ud558\ub8e8\uc5d0 \ub2ed\uac00\uc2b4\uc0b4 100g\uc744 \ud558\ub8e8 3\ubc88 \uc12d\ucde8\ud558\uba70, \uc6b4\ub3d9\ud6c4\uc5d0 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ub97c \uc12d\ucde8\ud558\ub294 \uc0ac\ub78c\uc758 \uacbd\uc6b0\uc5d0\ub294 \ub300\ub7b5 23g\uc758 BCAA\ub97c \uc12d\ucde8\ud558\uac8c \ub41c\ub2e4. \ubb3c\ub860\u00a0\uc77c\ubc18\uc801\uc778\u00a0\uc2dd\ub2e8\uc744\u00a0\uacb8\ud55c\ub2e4\uba74\u00a023g\u00a0\uc774\uc0c1\uc758\u00a0BCAA\ub97c\u00a0\uc12d\ucde8\ud558\uac8c\ub41c\ub2e4.<\/p>\n
BCAA\uc758\u00a0\ucd5c\uc18c\u00a0\uad8c\uc7a5\ub7c9\uc774\u00a0\ub0a8\uc790\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a012\u00a0g\/day,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a09\u00a0g\/day\uc778\u00a0\uc810\uc744\u00a0\uac10\uc548\ud558\uc600\uc744\u00a0\ub54c
\n\uc774\ub294\u00a0\ub0a8\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a02\ubc30,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a02\ubc30\u00a0\uc774\uc0c1\uc758\u00a0\uc218\uce58\ub77c\uace0\u00a0\ubcfc\u00a0\uc218\u00a0\uc788\ub2e4.<\/p>\n
\uc989\u00a0BCAA\ub294\u00a0\uc544\ub798\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0\uc0ac\ub78c\uc5d0\uac8c\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\u25b6\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\uc9c0\u00a0\uc54a\ub294\u00a0\uc0ac\ub78c.\u00a0(\uace0\ub2e8\ubc31\u00a0\uc704\uc8fc\uc758\u00a0\uc2dd\ub2e8\uc774\u00a0\uc544\ub2c8\ub77c\uba74\u00a0BCAA\u00a0\uad8c\uc7a5\ub7c9\ub9cc\ud07c\u00a0\uc12d\ucde8\ud558\uc9c0\u00a0\ubabb\u00a0\ud560\uc218\ub3c4\u00a0\uc788\ub2e4.)<\/p>\n
\u25b6\u00a0\uc6b4\ub3d9\u00a0\ub3c4\uc911\u00a0\ud53c\uace4\ud568\uc744\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uc6b4\ub3d9\u00a0\ud6c4\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\ub9ce\uc774\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\u00a0(\ud2b9\ud788\u00a0\uc7a6\uc740\u00a0\uc624\ubc84\ud2b8\ub808\uc774\ub2dd)
\n(\uc774\ub294\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\ub294\u00a0\uac83\uacfc\ub294\u00a0\ubcc4\uac1c\ub85c,\u00a0\uc774\ub7ec\ud55c\u00a0\uc99d\uc0c1\uc744\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294\u00a0BCAA\uc758\u00a0\uc12d\ucde8\uac00\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.)<\/p>\n
\ucc38\uace0\u00a0\ubb38\ud5cc<\/p>\n
Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Frontiers in physiology, 8, 390.<\/p>\n
Churchward\u2010<\/span>Venne, T. A., Burd, N. A., Mitchell, C. J., West, D. W., Philp, A., Marcotte, G. R., … & Phillips, S. M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of physiology, 590(11), 2751-2765.<\/p>\nWitard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise\u2013. The American journal of clinical nutrition, 99(1), 86-95.<\/p>\n
Aguiar, A. F., Grala, A. P., da Silva, R. A., Soares-Caldeira, L. F., Pacagnelli, F. L., Ribeiro, A. S., … & Balvedi, M. C. W. (2017). Free leucine supplementation during an 8-week resistance training program does not increase muscle mass and strength in untrained young adult subjects. Amino acids, 49(7), 1255-1262.<\/p>\n
Moberg, M., Apr\u00f3, W., Ekblom, B., Van Hall, G., Holmberg, H. C., & Blomstrand, E. (2016). Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. American Journal of Physiology-Cell Physiology, 310(11), C874-C884.<\/p>\n
Costello, J. T., Baker, P. R., Minett, G. M., Bieuzen, F., Stewart, I. B., & Bleakley, C. (2015). Whole\u2010<\/span>body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews, (9).<\/p>\nShimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International journal of sport nutrition and exercise metabolism, 20(3), 236-244.<\/p>\n
Choi, S., DiSilvio, B., Fernstrom, M. H., & Fernstrom, J. D. (2013). Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines. Amino acids, 45(5), 1133-1142.<\/p>\n
Newsholme, E. A., & Blomstrand, E. (2006). Branched-chain amino acids and central fatigue. The Journal of nutrition, 136(1), 274S-276S.<\/p>\n
Meeusen, R., Watson, P., Hasegawa, H., Roelands, B., & Piacentini, M. F. (2006). Central fatigue. Sports Medicine, 36(10), 881-909.<\/p>\n
Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 134(6), 1583S-1587S.<\/p>\n
Eley, H. L., Russell, S. T., & Tisdale, M. J. (2007). Effect of branched-chain amino acids on muscle atrophy in cancer cachexia. Biochemical Journal, 407(1), 113-120.<\/p>\n
Louard, R. J., Barrett, E. J., & Gelfand, R. A. (1990). Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clinical science, 79(5), 457-466.<\/p>\n
Busquets, S., Alvarez, B., Llovera, M., Agell, N., L\u00f3pez\u2010<\/span>Soriano, F. J., & Argil\u00e9s, J. M. (2000). Branched\u2010<\/span>chain amino acids inhibit proteolysis in rat skeletal muscle: mechanisms involved. Journal of cellular physiology, 184(3), 380-384.<\/p>\nPencharz, P. B., Elango, R., & Ball, R. O. (2012). Determination of the Tolerable Upper Intake Level of Leucine in Adult Men\u20133. The Journal of nutrition, 142(12), 2220S-2224S.<\/p>\n
Riazi, R., Wykes, L. J., Ball, R. O., & Pencharz, P. B. (2003). The Total Branched-Chain Amino Acid Requirement in Young Healthy Adult Men Determined by Indicator Amino Acid Oxidation by Use of l-[1-13C] Phenylalanine1. The Journal of nutrition, 133(5), 1383-1389.<\/p>\n
Kurpad, A. V., Regan, M. M., Raj, T., & Gnanou, J. V. (2006). Branched-chain amino acid requirements in healthy adult human subjects. The Journal of nutrition, 136(1), 256S-263S.<\/p>\n
\u00a0<\/span><\/u><\/p>\n","protected":false},"excerpt":{"rendered":"\uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \ub5bc\uc5b4\ub193\uc744 \uc218 \uc5c6\ub294 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c, BCAA \uc5b4\ub5bb\uac8c\u00a0\ud65c\uc6a9\ud560 \uc218 \uc788\uc744\uae4c? BCAA? \uac04\ub7b5\ud558\uac8c \ub9d0\ud558\uc790\uba74 BCAA, Branched amino acid\ub294 \ubc1c\ub9b0, \ub958\uc2e0, \uc774\uc18c\ub958\uc2e0 3 \uac00\uc9c0\ub85c \uc774\ub8e8\uc5b4\uc838\uc788\uc73c\uba70 \ub9d0 \uadf8\ub300\ub85c \uc544\ubbf8\ub178\uc0b0\uc774\ub2e4 \uadf8\ub9ac\uace0 \ub2e4\uc591\ud55c \uc544\ubbf8\ub178\uc0b0\uc758 \uc885\ub958\uac00 \uc788\uc9c0\ub9cc \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\uc9c0 \uc54a\uc73c\uba70, \ud761\uc218\ub97c \ud1b5\ud574\uc11c\ub9cc \ubcf4\ucda9\uc774 \uc774\ub8e8\uc5b4\uc9c0\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc758 \ud55c \uc885\ub958\uc774\ub2e4. (\uc989,\u00a0\ub2e4\ub978\u00a0\ub2e8\ubc31\uc9c8\uacfc\ub294\u00a0\ub2e4\ub974\uac8c\u00a0\uc624\uc9c1\u00a0\uc12d\ucde8\ub97c\u00a0\ud574\uc57c\ub9cc\u00a0\uacf5\uae09\uc774\u00a0\uac00\ub2a5\ud55c\u00a0\ub2e8\ubc31\uc9c8!) \u00a0BCAA\uc758\u00a0\uc2e4\uccb4 \ud604\uc7ac\u00a0BCAA\ub294\u00a0\ub2e4\uc74c\uacfc\u00a0\uac19\uc740\u00a0\ud6a8\ub2a5\uc744\u00a0\uac00\uc9c0\uace0\u00a0\uc788\ub2e4\uace0\u00a0\uc54c\ub824\uc838\uc788\ub2e4. \uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc900\ub2e4. \uacb0\ub860\ubd80\ud130\u00a0\ub9d0\ud558\uc790\uba74\u00a0BCAA\ub294\u00a0\uadfc\uc721\uc758\u00a0\uc131\uc7a5\uc744\u00a0\ub3c4\uc640\uc8fc\ub294\u00a0\uac83\uc740\u00a0\ub9de\ub2e4.\u00a0\uadf8\ub807\uc9c0\ub9cc\u00a0\uc774\ub294\u00a0BCAA\ub97c\u00a0\uc81c\uc678\ud558\uace0\u00a0\uc77c\ubc18\u00a0\uc2dd\ub2e8\ub9cc\uc744\u00a0\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc774\ub2e4.\u00a0\uadf8\ub9ac\uace0\u00a0BCAA\u00a0\uc12d\ucde8\ub97c\u00a0\ud1b5\ud55c\u00a0\uadfc\uc131\uc7a5\uc740\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc12d\ucde8\ud55c\u00a0\uc0ac\ub78c\uacfc\u00a0\ube44\uad50\ud558\uc600\uc744\u00a0\ub54c\uc5d0\u00a0\ud604\uc800\ud558\uac8c\u00a0\uc801\uc740\u00a0\uadfc\uc131\uc7a5\uc744\u00a0\ubcf4\uc600\ub2e4.\u00a0BCAA\ub97c\u00a0\uad6c\uc785\ud558\ub294\u00a0\uc0ac\ub78c\uc758\u00a0\ub300\ubd80\ubd84\uc774\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\ub97c\u00a0\uc774\ubbf8\u00a0\ubcf5\uc6a9\u00a0\uc911\uc774\ub77c\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74,\u00a0\uadf8\ub9ac\uace0\u00a0\ub2e8\ubc31\uc9c8\u00a0\ubcf4\ucda9\uc81c\uc5d0\u00a0\uc774\ubbf8\u00a0\ud544\uc694\ub7c9\uc758\u00a0BCAA\uc758\u00a0\ud544\uc694\ub7c9\uc774\u00a0\ud568\uc720\ub418\uc5b4\uc788\ub2e4\ub294\u00a0\uac83\uc744\u00a0\uac10\uc548\ud55c\ub2e4\uba74\u00a0\uc774\ub7ec\ud55c\u00a0\uacb0\uacfc\ub294\u00a0BCAA\uc758\u00a0\ud544\uc694\uc131\uc5d0\u00a0\ub300\ud574\uc11c\u00a0\uc870\uae08\u00a0\ub354\u00a0\uc0dd\uac01\ud574\ubd10\uc57c\u00a0\ud560\u00a0\uac83\uc774\ub2e4. \u25b6 \uadfc\uc131\uc7a5\uc801\uc778 \uba74\uc5d0\uc11c\ub294 BCAA\uc758 \ud6a8\uc728\uc740 […]<\/p>\n","protected":false},"author":250,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1696","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1696"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions"}],"predecessor-version":[{"id":1697,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions\/1697"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n(\ub2e8,\u00a0\uc6b4\ub3d9\u00a0\uc911\u00a0\ud53c\ub85c\ub3c4\ub97c\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\uc790\uc8fc\u00a0\ub290\ub07c\ub294\u00a0\uac8c\u00a0\uc544\ub2c8\ub77c\uba74\u00a0\ubcc4\u00a0\ub3c4\uc6c0\uc774\u00a0\ub418\uc9c0\u00a0\uc54a\ub294\ub2e4.)<\/p>\n
BCAA\ub97c \uad6c\ub9e4\ud558\uae30 \uc804\uc5d0 \uc774\uac78 \ucc38\uace0\ud574 \ubcf4\uc790.<\/p>\n
(\uac01\u00a0\uc81c\ud488\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0BCAA\u00a0\uc218\uce58)
\n100g \ub2ed\uac00\uc2b4\uc0b4 => 5.88 grams\u00a0 Whey protein 1 \uc2a4\ucff1 => 5.5 grams
\n\uc989 \ud558\ub8e8\uc5d0 \ub2ed\uac00\uc2b4\uc0b4 100g\uc744 \ud558\ub8e8 3\ubc88 \uc12d\ucde8\ud558\uba70, \uc6b4\ub3d9\ud6c4\uc5d0 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ub97c \uc12d\ucde8\ud558\ub294 \uc0ac\ub78c\uc758 \uacbd\uc6b0\uc5d0\ub294 \ub300\ub7b5 23g\uc758 BCAA\ub97c \uc12d\ucde8\ud558\uac8c \ub41c\ub2e4. \ubb3c\ub860\u00a0\uc77c\ubc18\uc801\uc778\u00a0\uc2dd\ub2e8\uc744\u00a0\uacb8\ud55c\ub2e4\uba74\u00a023g\u00a0\uc774\uc0c1\uc758\u00a0BCAA\ub97c\u00a0\uc12d\ucde8\ud558\uac8c\ub41c\ub2e4.<\/p>\n
BCAA\uc758\u00a0\ucd5c\uc18c\u00a0\uad8c\uc7a5\ub7c9\uc774\u00a0\ub0a8\uc790\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a012\u00a0g\/day,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a09\u00a0g\/day\uc778\u00a0\uc810\uc744\u00a0\uac10\uc548\ud558\uc600\uc744\u00a0\ub54c
\n\uc774\ub294\u00a0\ub0a8\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\u00a02\ubc30,\u00a0\uc5ec\uc131\uc758\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a02\ubc30\u00a0\uc774\uc0c1\uc758\u00a0\uc218\uce58\ub77c\uace0\u00a0\ubcfc\u00a0\uc218\u00a0\uc788\ub2e4.<\/p>\n
\uc989\u00a0BCAA\ub294\u00a0\uc544\ub798\uc5d0\u00a0\ud574\ub2f9\ub418\ub294\u00a0\uc0ac\ub78c\uc5d0\uac8c\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\u25b6\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\uc9c0\u00a0\uc54a\ub294\u00a0\uc0ac\ub78c.\u00a0(\uace0\ub2e8\ubc31\u00a0\uc704\uc8fc\uc758\u00a0\uc2dd\ub2e8\uc774\u00a0\uc544\ub2c8\ub77c\uba74\u00a0BCAA\u00a0\uad8c\uc7a5\ub7c9\ub9cc\ud07c\u00a0\uc12d\ucde8\ud558\uc9c0\u00a0\ubabb\u00a0\ud560\uc218\ub3c4\u00a0\uc788\ub2e4.)<\/p>\n
\u25b6\u00a0\uc6b4\ub3d9\u00a0\ub3c4\uc911\u00a0\ud53c\uace4\ud568\uc744\u00a0\ub290\ub07c\uac70\ub098,\u00a0\uc6b4\ub3d9\u00a0\ud6c4\u00a0\uadfc\uc721\ud1b5\uc744\u00a0\ub9ce\uc774\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\u00a0(\ud2b9\ud788\u00a0\uc7a6\uc740\u00a0\uc624\ubc84\ud2b8\ub808\uc774\ub2dd)
\n(\uc774\ub294\u00a0\uace0\ub2e8\ubc31\u00a0\uc2dd\ub2e8\uc744\u00a0\ud558\ub294\u00a0\uac83\uacfc\ub294\u00a0\ubcc4\uac1c\ub85c,\u00a0\uc774\ub7ec\ud55c\u00a0\uc99d\uc0c1\uc744\u00a0\ub290\ub07c\ub294\u00a0\uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294\u00a0BCAA\uc758\u00a0\uc12d\ucde8\uac00\u00a0\ud6a8\uacfc\uc801\uc774\ub2e4.)<\/p>\n
\ucc38\uace0\u00a0\ubb38\ud5cc<\/p>\n
Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Frontiers in physiology, 8, 390.<\/p>\n
Churchward\u2010<\/span>Venne, T. A., Burd, N. A., Mitchell, C. J., West, D. W., Philp, A., Marcotte, G. R., … & Phillips, S. M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of physiology, 590(11), 2751-2765.<\/p>\n Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise\u2013. The American journal of clinical nutrition, 99(1), 86-95.<\/p>\n Aguiar, A. F., Grala, A. P., da Silva, R. A., Soares-Caldeira, L. F., Pacagnelli, F. L., Ribeiro, A. S., … & Balvedi, M. C. W. (2017). Free leucine supplementation during an 8-week resistance training program does not increase muscle mass and strength in untrained young adult subjects. Amino acids, 49(7), 1255-1262.<\/p>\n Moberg, M., Apr\u00f3, W., Ekblom, B., Van Hall, G., Holmberg, H. C., & Blomstrand, E. (2016). Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. American Journal of Physiology-Cell Physiology, 310(11), C874-C884.<\/p>\n Costello, J. T., Baker, P. R., Minett, G. M., Bieuzen, F., Stewart, I. B., & Bleakley, C. (2015). Whole\u2010<\/span>body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews, (9).<\/p>\n Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International journal of sport nutrition and exercise metabolism, 20(3), 236-244.<\/p>\n Choi, S., DiSilvio, B., Fernstrom, M. H., & Fernstrom, J. D. (2013). Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines. Amino acids, 45(5), 1133-1142.<\/p>\n Newsholme, E. A., & Blomstrand, E. (2006). Branched-chain amino acids and central fatigue. The Journal of nutrition, 136(1), 274S-276S.<\/p>\n Meeusen, R., Watson, P., Hasegawa, H., Roelands, B., & Piacentini, M. F. (2006). Central fatigue. Sports Medicine, 36(10), 881-909.<\/p>\n Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 134(6), 1583S-1587S.<\/p>\n Eley, H. L., Russell, S. T., & Tisdale, M. J. (2007). Effect of branched-chain amino acids on muscle atrophy in cancer cachexia. Biochemical Journal, 407(1), 113-120.<\/p>\n Louard, R. J., Barrett, E. J., & Gelfand, R. A. (1990). Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clinical science, 79(5), 457-466.<\/p>\n Busquets, S., Alvarez, B., Llovera, M., Agell, N., L\u00f3pez\u2010<\/span>Soriano, F. J., & Argil\u00e9s, J. M. (2000). Branched\u2010<\/span>chain amino acids inhibit proteolysis in rat skeletal muscle: mechanisms involved. Journal of cellular physiology, 184(3), 380-384.<\/p>\n Pencharz, P. B., Elango, R., & Ball, R. O. (2012). Determination of the Tolerable Upper Intake Level of Leucine in Adult Men\u20133. The Journal of nutrition, 142(12), 2220S-2224S.<\/p>\n Riazi, R., Wykes, L. J., Ball, R. O., & Pencharz, P. B. (2003). The Total Branched-Chain Amino Acid Requirement in Young Healthy Adult Men Determined by Indicator Amino Acid Oxidation by Use of l-[1-13C] Phenylalanine1. The Journal of nutrition, 133(5), 1383-1389.<\/p>\n Kurpad, A. V., Regan, M. M., Raj, T., & Gnanou, J. V. (2006). Branched-chain amino acid requirements in healthy adult human subjects. The Journal of nutrition, 136(1), 256S-263S.<\/p>\n \u00a0<\/span><\/u><\/p>\n","protected":false},"excerpt":{"rendered":" \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \ub5bc\uc5b4\ub193\uc744 \uc218 \uc5c6\ub294 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c, BCAA \uc5b4\ub5bb\uac8c\u00a0\ud65c\uc6a9\ud560 \uc218 \uc788\uc744\uae4c? BCAA? \uac04\ub7b5\ud558\uac8c \ub9d0\ud558\uc790\uba74 BCAA, Branched amino acid\ub294 \ubc1c\ub9b0, \ub958\uc2e0, \uc774\uc18c\ub958\uc2e0 3 \uac00\uc9c0\ub85c \uc774\ub8e8\uc5b4\uc838\uc788\uc73c\uba70 \ub9d0 \uadf8\ub300\ub85c \uc544\ubbf8\ub178\uc0b0\uc774\ub2e4 \uadf8\ub9ac\uace0 \ub2e4\uc591\ud55c \uc544\ubbf8\ub178\uc0b0\uc758 \uc885\ub958\uac00 \uc788\uc9c0\ub9cc \uadf8 \uc911\uc5d0\uc11c\ub3c4 \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\uc9c0 \uc54a\uc73c\uba70, \ud761\uc218\ub97c \ud1b5\ud574\uc11c\ub9cc \ubcf4\ucda9\uc774 \uc774\ub8e8\uc5b4\uc9c0\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc758 \ud55c \uc885\ub958\uc774\ub2e4. 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