C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y r\u1eb1ng qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 v\u1eabn ti\u1ebfp t\u1ee5c di\u1ec5n ra trong v\u00f2ng 48 gi\u1edd sau khi t\u1eadp. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a kh\u1ea3 n\u0103ng ph\u00e1t tri\u1ec3n c\u01a1 sau khi t\u1eadp, vi\u1ec7c b\u1ed5 sung protein \u1ee9ng nhu c\u1ea7u ph\u00e1t tri\u1ec3n c\u01a1 li\u00ean t\u1ee5c trong v\u00f2ng 48 gi\u1edd l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u1ea7n thi\u1ebft. Whey protein<\/a> l\u00e0 th\u1ee9c u\u1ed1ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 b\u1ed5 sung protein ngay tr\u01b0\u1edbc khi, trong khi, ho\u1eb7c ngay sau khi t\u1eadp, khi m\u00e0 c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n \u0111ang c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung m\u1ed9t l\u01b0\u1ee3ng protein ngay l\u1eadp t\u1ee9c. Trong khi \u0111\u00f3, sau m\u1ed9t ng\u00e0y t\u1eadp luy\u1ec7n m\u1ec7t m\u1ecfi, casein<\/a> l\u00e0 th\u1ee9c u\u1ed1ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 b\u1ed5 sung protein tr\u01b0\u1edbc khi \u0111i ng\u1ee7, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c cung c\u1ea5p m\u1ecdt l\u01b0\u1ee3ng protein nh\u1ea5t \u0111\u1ecbnh m\u1ed9t c\u00e1ch li\u00ean t\u1ee5c trong su\u1ed1t c\u1ea3 \u0111\u00eam.<\/p>\n Gi\u1ea3 s\u1eed n\u1ebfu b\u1ea1n ho\u00e0n th\u00e0nh m\u1ed9t bu\u1ed5i t\u1eadp v\u00e0o \u0111\u00eam th\u1ee9 nh\u1ea5t v\u00e0 kh\u00f4ng c\u00f3 th\u1eddi gian \u0111i t\u1eadp v\u00e0o \u0111\u00eam th\u1ee9 2 v\u00e0 \u0111\u00eam th\u1ee9 3, th\u00ec qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 li\u00ean t\u1ee5c trong v\u00f2ng 48 gi\u1edd sau khi t\u1eadp s\u1ebd k\u1ebft th\u00fac v\u00e0o \u0111\u00eam th\u1ee9 3. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 \u0111\u1ec3 qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n c\u01a1 \u0111\u01b0\u1ee3c di\u1ec5n ra m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u sau bu\u1ed5i t\u1eadp th\u1ee9 nh\u1ea5t, b\u1ea1n c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng\u00a0 c\u1ee7a m\u00ecnh \u1edf ng\u00e0y th\u1ee9 2 v\u00e0 ng\u00e0y th\u1ee9 3, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u00e1p \u1ee9ng \u0111\u1ea7y \u0111\u1ee7 nhu c\u1ea7u protein c\u1ee7a c\u01a1 th\u1ec3. N\u1ebfu nh\u01b0 trong v\u00f2ng 48 gi\u1edd sau khi t\u1eadp m\u00e0 c\u00e1c b\u1eefa \u0103n c\u1ee7a b\u1ea1n kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng protein c\u1ea7n thi\u1ebft, th\u00ec b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng casein nh\u01b0 m\u1ed9t th\u1ee9c u\u1ed1ng b\u1ed5 sung protein b\u00ean c\u1ea1nh c\u00e1c b\u1eefa \u0103n h\u1eb1ng ng\u00e0y. N\u1ebfu b\u1ea1n t\u1eadp n\u1eb7ng v\u00e0o ng\u00e0y th\u1ee9 nh\u1ea5t, th\u00ec v\u00e0o ng\u00e0y th\u1ee9 2, c\u00f3 th\u1ec3 b\u1ea1n n\u00ean k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng casein c\u00f9ng v\u1edbi b\u1eefa s\u00e1ng, b\u1eefa tr\u01b0a, b\u1eefa t\u1ed1i v\u00e0 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. V\u00e0o ng\u00e0y th\u1ee9 3, b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng casein v\u1edbi b\u1eefa s\u00e1ng v\u00e0 b\u1eefa tr\u01b0a.<\/p>\n M\u1eb7c d\u00f9 \u0111\u1ec1u l\u00e0 th\u1ee9c u\u1ed1ng b\u1ed5 sung protein, nh\u01b0ng casein mang l\u1ea1i m\u1ed9t l\u1ee3i \u00edch \u0111\u1eb7c bi\u1ec7t cho ng\u01b0\u1eddi s\u1eed d\u1ee5ng m\u00e0 whey kh\u00f3 m\u00e0 c\u00f3 th\u1ec3 so s\u00e1nh \u0111\u01b0\u1ee3c. V\u00ec casein gi\u1ea3i ph\u00f3ng m\u1ed9t l\u01b0\u1ee3ng protein nh\u1ea5t \u0111\u1ecbnh trong nhi\u1ec1u gi\u1edd li\u1ec1n n\u00ean n\u00f3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no tl\u00e2u h\u01a1n. Nh\u1edd v\u00e0o t\u00ednh n\u0103ng ti\u00eau h\u00f3a ch\u1eadm n\u00e0y m\u00e0 casein tr\u1edf th\u00e0nh m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung l\u00fd t\u01b0\u1edfng cho vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. K\u1ebft h\u1ee3p s\u1eed d\u1ee5ng casein tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n ph\u1ea7n n\u00e0o gi\u00fap b\u1ea1n b\u1edbt \u0111\u00f3i b\u1ee5ng v\u00e0 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng th\u1ee9c \u0103n \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng h\u01a1n. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 pha casein v\u1edbi n\u01b0\u1edbc \u00e9p ho\u1eb7c sinh t\u1ed1 v\u00e0o b\u1eefa s\u00e1ng, v\u1eeba b\u1ed5 sung m\u1ed9t l\u01b0\u1ee3ng protein tinh khi\u1ebft cho c\u01a1 th\u1ec3, v\u1eeba gi\u00fap b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y \u0111\u00f3i trong m\u1ed9t kho\u1ea3ng th\u1eddi gian d\u00e0i.<\/p>\n V\u1ec1 c\u01a1 b\u1ea3n, t\u1ea5t c\u1ea3 ch\u00fang ta n\u00ean c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, v\u00ec v\u1eady, ch\u00fang t\u00f4i kh\u00f4ng t\u00e1n th\u00e0nh vi\u1ec7c s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m b\u1ed5 sung thay th\u1ebf cho th\u1ee9c \u0103n h\u1eb1ng ng\u00e0y. \u0110i\u1ec1u m\u00e0 ch\u00fang t\u00f4i mu\u1ed1n n\u00f3i \u1edf \u0111\u00e2y l\u00e0, n\u1ebfu th\u1ec9nh tho\u1ea3ng c\u00f3 nh\u1eefng ng\u00e0y m\u00e0 b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian cho m\u1ed9t b\u1eefa \u0103n \u0111\u1ea7y \u0111\u1ee7 protein v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t, th\u00ec vi\u1ec7c k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng casein v\u1edbi tr\u00e1i c\u00e2y ho\u1eb7c c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u00e1p \u1ee9ng \u0111\u1ea7y \u0111\u1ee7 nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 m\u00e0 kh\u00f4ng m\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 chu\u1ea9n b\u1ecb. M\u1ed9t mu\u1ed7ng l\u01b0\u1eddng casein c\u00f3 th\u1ec3 cung c\u1ea5p cho b\u1ea1n 24g protein, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi l\u01b0\u1ee3ng protein m\u00e0 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c sau khi \u0103n 4 qu\u1ea3 tr\u1ee9ng.<\/p>\n Casein l\u00e0 m\u1ed9t lo\u1ea1i th\u1ee9c u\u1ed1ng b\u1ed5 sung protein v\u1edbi nhi\u1ec1u t\u00ednh n\u0103ng th\u00fa v\u1ecb, c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng theo nhi\u1ec1u m\u1ee5c \u0111\u00edch kh\u00e1c nhau. Casein gi\u1ea3i ph\u00f3ng m\u1ed9t l\u01b0\u1ee3ng protein c\u1ed1 \u0111\u1ecbnh trong su\u1ed1t nhi\u1ec1u gi\u1edd li\u1ec1n, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n c\u01a1 ngay c\u1ea3 khi b\u1ea1n \u0111ang ng\u1ee7 hay trong khi l\u00e0m vi\u1ec7c. Vi\u1ec7c k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng casein v\u1edbi c\u00e1c b\u1eefa \u0103n c\u0169ng gi\u00fap b\u1ea1n \u0103n \u00edt h\u01a1n v\u00e0 no l\u00e2u h\u01a1n, nh\u1edd \u0111\u00f3 n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n H\u00e3y t\u00ecm hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 vai tr\u00f2 c\u1ee7a casein \u0111\u1ed1i v\u1edbi ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng trong b\u00e0i vi\u1ebft “Gi\u1ea3m C\u00e2n v\u1edbi Casein Protein”<\/a> c\u1ee7a ch\u00fang t\u00f4i.<\/p>\n T\u00ecm hi\u1ec3u th\u00eam v\u1ec1 So s\u00e1nh gi\u1eefa casein v\u00e0 whey protein<\/a> ho\u1eb7c ti\u1ebfp t\u1ee5c t\u00ecm hi\u1ec3u v\u1ec1 h\u00e0m l\u01b0\u1ee3ng can-xi trong casein<\/a>.<\/p>\n\t\n\n","protected":false},"excerpt":{"rendered":" L\u1ee3i \u00edch c\u1ee7a casein l\u00e0 g\u00ec? C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y r\u1eb1ng qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 v\u1eabn ti\u1ebfp t\u1ee5c di\u1ec5n ra trong v\u00f2ng 48 gi\u1edd sau khi t\u1eadp. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a kh\u1ea3 n\u0103ng ph\u00e1t tri\u1ec3n c\u01a1 sau khi t\u1eadp, vi\u1ec7c b\u1ed5 sung protein \u1ee9ng nhu […]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"yoast_head":"\nVai tr\u00f2 c\u1ee7a casein \u0111\u1ed1i v\u1edbi vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/h2>\n