Gainer ukuthatha njani? Ukwamkelwa gainer ukuze iseti ubunzima: Izikali

Gainer ngumxube kwezondlo. Kubume bayo kukho iiprothini, carbohydrate. Kwakhona kwakukho indawo kwimixube carbohydrate leyo yokuba sinamazinga index Glycemic. Kubo, bakholisa ukuba isantya yokwetyiswa nolungiselelo rhoqo amandla.

Basics ukuba kufuneka ukwazi

Phambi kokuba wazi ukuba ayinonophele njani gainer ubunzima yokugaya ubunzima, kufuneka uqwalasele kwezinye iziseko. Ukubunjwa umxube protein lakudala kufuneka ibe carbohydrate ngaphantsi nama-kathathu. Baya kuba negalelo ekukhuleni mass kwezihlunu. Wekhabohayidreyiti kwakhona kuyimfuneko ukuba azondle igcina amandla emva kokuphela kwenkqubo yoqeqesho. Yonke into ifuna amandla eyongezelelekileyo itsalwa izondlo. Kuya kusetyenziswa ekwandiseni izihlunu.

izinto ezongezelelweyo umsoco ezemidlalo

Amafutha, ezo gainer ezolile, badla ningathwali iingenelo. abavelisi Sportpita zama ukunciphisa inani labo, ngokubuyisela okroqiweyo neentlobo ngamanqatha unsaturated. Phakathi kwezinye izinto, wongeza enzyme. Oku iyafuneka ukuqinisekisa ukuba imidlalo ako ngcono yi mxube. Njengoko izinto ezongezelelweyo gainer unokwenza iivithamini kunye neeminerali. isondlo Sports olu hlobo natyetyiswa glutamine, creatine kunye amino asidi. Ngoko ke gainer - njani ukuthatha ngayo?

Yintoni ofuna ingqalelo?

Into yokuqala ukuya ekunene kukhetho umxube. Kulo mzekelo, ufuna ukukhokelwa iimfuno zomntu ngamnye. Xa kunjalo, ukuba umyinge kwamafutha emzimbeni kakhulu eziphakamileyo, kuyimfuneko ukuba ukukhetha mxube apho enesiqulatho ophezulu protein xa kuthelekiswa carbohydrate. Zakutshanje Ukukhuthaza isethi wayedla ezingaphezulu. Oku kubonakala ngakumbi kwimeko, ukuba lo msebenzi ayikho kakhulu ngokwaneleyo. Xa kunjalo, ukuba kukho utyebile, kungcono ukuba bathenge milk protein ngaphezu gainer.

Iimbaleki ngifuna kwahlukile nokuma angamarhoqorhoqo kunye ukutya fast, ngoko ke ukhetho kufuneka senziwe egameni into apho inani eliphezulu carbohydrate. Uninzi tywala osidingayo inani gainer kuya kunceda ukwenza nempumelelo nomba kokuqeshwa mass kwezihlunu.

Yintoni kufanele kukhunjulwe?

ingqalelo ekhethekileyo kufuneka ihlawulwe nokwakheka protein. Kwimeko ukuba carbohydrate ezisetyenziswa ukutya kwezemidlalo, basoloko quality elungileyo, iiproteni akusoloko kunceda umzimba. Ukususela umgangatho element zokwakha kangangoko luya kuxhomekeka kwixabiso ngesondlo kwezemidlalo.

Gainer ngokupheleleyo elungeleleneyo additive ukutya. Nakuba kunjalo, abenzi ayisoloko nako ukuthatha ingqalelo iimpawu ngamnye obekwayo imbaleki nganye. Ngoko ke, ngaphambi kokuba uqale ufumana gainer ukuba iseti kwemisipha mass, kuyimfuneko ukumisela ukuba ingaba izongezo zifuneka kunye neevithamini kulo mxube. Creatine ukwandisa izihlunu zingathengwa ngokwahlukeneyo. Iivithamini ziya kuba ogcweleyo kwimeko imbaleki abanomnqweno eyipasile izinga efanelekileyo emiselwe ngugqirha khona.

Ifuthe ulwamkelo

kufuneka ibe yintoni gainer balawule? Kufuneka kuqondwe ukuba mxube a izondlo mxube elomileyo. Ngaphambi kokuba kufuneka axutywe namanzi, siphelise an nokuba guquki. ingaba amanzi okanye ubisi isebenzisa. On ezemidlalo iphakheji yesondlo ebhaliweyo inxalenye ethile kwimveliso ezifunekayo ulawulo olulodwa. Noko ke, asingabo bonke izimo le njongo. umenzi ngasinye umntu uzama ukunyusa ingeniso ye-mveliso. eliphezulu kakhulu idosi akanako ukuzisa benzakalise umzimba. Nakuba kunjalo, isiphumo oku kuya kuba kancinane. Oku kungenxa yokuba isixa-protein umzimba ukwazi ukufunxa kuphela. Umzekelo, 300 grams umxube andiyi kubuzisa nzuzo ngaphezu isahlulo ngokupheleleyo 150 grams.

kufuneka athathwe kangakanani?

Calculation okhonza nganye kufuneka zenziwe ngabanye, kuthathelwa ingqalelo iimpawu eziphilayo. Ukuze kulungiswe ubunzima efunekayo, inqanaba yokuxhoba lweembaleki, iimfuno caloric, igrafu ye amandla inkqubo yoqeqesho. Xa umlinganiselo ngokupheleleyo neprothini carbohydrate isahlulo sifunyenwe, kufuneka uqale ukuthatha gainer weight. Indlela yokusebenzisa ngayo? Umxube ukuxuba yokuqala imali elingana eliqikelelwayo kwisinye esithathwini balawule. Iinxalenye kufuneka lenyuke ngokuthe ngcembe, lo gama ukugcina isiphumo. Ukuba isiphumo ayibonakali, ngoko idosi kufuneka zandiswe. Ukuba uya kuba iseti umzimba, kuya kufuneka ukunciphisa ukutya ngokusebenzisa le othululwayo nje phambi kokuba Amazing.

Ixesha xa kufuneka usebenzise gainer ubunzima

Indlela ukuthatha imidlalo ekunene yesondlo? Xa uphendula lo mbuzo, kufuneka ukujongana ixesha ulwamkelo.

1. Ukutya phambi umzimba. Ukuba reception gainer wenziwe ngqo phambi kokuba inkqubo yoqeqesho (imizuzu engama-30 phambi kokuba kuqale), iya ubonelelo amandla ifunyenwe. Ngako oko, ukwandisa izinga lokukhula kwezihlunu. On top of komnye umthombo wamandla iza kubonelela ukutya olongezelelweyo izicwili. Ukongeza, xa loo meko uya kukwazi ngcono ukuba ukufunxa neprothini.
2. Ukwamkelwa ekupheleni kwenkqubo yoqeqesho. Ukuba uthatha gainer ubunzima emva umthambo, umzimba ufumana protini. Olu phawu zingasetyenziswa ukubeka izinto zokwakha ukuba izihlunu. Kwakhona carbohydrate afunyenwe. Baya calories chatha iya kusetyenziswa ukuqinisekisa ukuba inkqubo yokuqaphela.

Makubekwe isiqingatha seyure emva kokuba ukuzilolonga lugqityiwe ngeentlobo ngamandla beemvavanyo ziya kuba i window protein-ekudleni. Kulo mba, izondlo ziya wendele ngakumbi. Imicu Muscle akakwazi ukushiya ngaphandle amandla ezongezelelweyo kwimeko enjalo. Kungenjalo, qala luya zabo, kunokuba ukukhula. Ukuthintela oku, kufuneka usebenzise gainer ubunzima. Indlela ukuba niwuhluthe, oko phantse kucacile. Kufuneka kuqatshelwe ukuba ngoko nangoko emva umthambo (kodwa kudlule imizuzu engamashumi amathathu) ukusetyenziswa kweziyobisi ayikhuthazwa. Umzimba kufuneka anikwe ixesha ukuqinisekisa ukuba ezolile.

Yintoni enye omele ndiyazi malunga gainer?

Indlela ukuthatha eli isondlo ezemidlalo, sele kucacile. Kufuneka kuqatshelwe ukuba kufuneka kufakwe isidlo esiqhelekileyo. Ukuba kukho ukunqongophala ixesha ukupheka, le gainer iya kuba ukhetho esihle. Ingakumbi emibuzo afanelekileyo abo abadlali abenza luphawulwa siseko adynamic kunye deficiency kwezihlunu. Unakho ukongeza gainer yokudla apho kukho imfuneko ekhawulezileyo iseti weight. isondlo Imidlalo ithathwe ebusuku. Oku kwenza kube lula ukwandisa inani caloric xa yokunqongophala iiprothini oko carbohydrate. Kodwa kwakhona, eli cebiso Iimbaleki ezininzi ochaphazelekayo ibhityile, uye ukutya ngokukhawuleza. Kufuneka kukhunjulwe ukuba ngexesha ubuthongo ukusetyenziswa wekhabohayidreyiti ngokunxulumene kwiinkqubo amandla inciphisiwe. Noko ke, ukuba zigcinwe njenge kukutyeba. Kufuneka uthathe ingqalelo imfuneko lwamihla le calories. Ngaphezu koko, kuyimfuneko ukwazisa imidlalo imo yesondlo ngokuthe ngcembe. Kuphela kule ndlela kwinkqubo yokwetyisa ukukuqhela gainer ubunzima. Ukuba yenziwe ngokuchanekileyo, ngoko iveki kamva kuya kuba lula ukuqaphela iziphumo zokuqala. Kuya kubakho ukwanda ngamandla ngonyamezelo iya kuqalisa ukukhula izihlunu.

Kutheni kufuneka ndisebenzise ngokudla kwezemidlalo?

Ebeka phantsi onke ngasentla, kuyimfuneko badwelise izinto eziphambili ngesondlo kwezemidlalo.

1. Gainer kunceda ukuhlangabezana neemfuno inani elikhulu lweekhalori. Olu hlobo kwemfuno - ingxaki kuqhelekileyo ebantwini abaninzi. ngesondlo Sports kuyanceda lula isigqibo sayo. Ingakumbi xa ucinga ukuba namhlanje kukho inani elikhulu iikhompawundi ezikhoyo.
2. Ngenxa uhlobo ekhethekileyo okunamafutha mthi ngakumbi. In Gainer has uhlobo olulodwa ngamanqatha zokutya. Baya kuya kusinceda sihlale imilo kwimeko ngokupheleleyo kwinkqubo yokwakha mass kwezihlunu.
3. Kukho inala ongakhetha lokutyela, esithathwe emva uqeqesho kunye yonke imihla. Uyakwazi ukufumana isondlo imidlalo ukuba ngokupheleleyo eyifaneleyo isicelo kufutshane ngexesha kwinkqubo yoqeqesho. Creatine kukho abo baza kuba nako ukwenza indawo isidlo okanye ongeze kuwo.
4. izongezo Imidlalo ukuhlangabezana neemfuno kule ndlela isebenzayo creatine. Indlela ukuthatha gainer ne creatine? Ngokufanayo, njengokuba imidlalo umxube elula. Phambi creatine ekondlweni imidlalo akukho mfuneko kwi umgubo protein. Ukongeza, iya Akunyanzelekanga ukuba uthenge ngokwahlukeneyo. Creatine ithathwa ngokuba sokwandiswa elihle lokuba abaninzi umxube lweembaleki.
5. Esinye isizathu sokuba ukusebenzisa gainer ibuyambo ekhawulezileyo komzimba.