The best gainer: ngokutsha ezemidlalo iingcali ngesondlo

amagxa ebanzi, waphakamisa izo-, pecs isiqabu, amathanga akhe ezinamandla ... njani ukuze kufikelelwe isiphumo, ukuba nkqu ubunzima zoqeqesho kweenyanga ezimbalwa ihlala kwinqanaba elifanayo, kwaye ufuna ukufikelela iphupha - ukunyusa ubungakanani kwezihlunu kakuhle? Emva koko enye indlela - thatha gainer. Uphengululo le mveliso luyafumaneka kuzo zonke iiforam ngokudla ezemidlalo. Kodwa ngamanye amaxesha izimvo kakhulu ziphikisana.

Yintoni gainer?

Igama evela kwi IsiNgesi "inzuzo" - ukuba mkhulu. Undoqo le mveliso ukutya imidlalo ethandwa inokuchazwa "amandla net", ekubeni ngumxube izithako zemvelo zikhawulezelwe nyulu ukusuka ubuninzi ukutya zokulinganisa, ezifana umzekelo ngefayibha. Carbohydrate, iiproteni kunye namafutha zixubene ngendlela gainer ubunzima zobukhulu ezithile ukunika emzimbeni recharge ekhawulezileyo kuwanelisa nezihlunu kangangoko kunokwenzeka.

Indlela gainer

Ukuba phambi kokuba ukuzilolonga uthathe Creatine ngenxa set imisipha, amiliswe ngaphakathi esihlunwini ivideo acid ukuba kubalulekile ukuba ukutya ngexesha kwamathumbu dystrophy. Ngamanye amazwi, ukufika lwamandla kukuba ivumela izihlunu amandla ngaphandle kokuchitha umbandela ukugeleza.

Emva umthambo kuRebheka ngokukhawuleza nizalise isitokhwe kilojoules elahlekileyo, ukuba usele nje gainer: uPhendlo kweembaleki uqinisekisa ukuba izihlunu kukhula xa umzimba wachacha ngokupheleleyo. Gainer ngoko nangoko emva izenzo uqeqesho regenerator zihlunu, ukwenza ngokukhawuleza ngenxa amandla ezilahlekileyo.

Kodwa ngaba sisele gainer imini, umzekelo, kunye nokutya urhulumente yesiqhelo kaThixo? iingcali zesondlo imidlalo baphendula ukuba imo luxhomekeke kwinjongo yembaleki. Ukuba ubunzima kwezihlunu ikhula kakuhle, kwaye kufuneka ukongeza kilojoules, kuba kunjalo xa kufuneka ukuba uthathe gainer rhoqo. Ijongwe kwakhona ngabo benza oko imini yonke, gca - le ungumdlali kuye kwabanceda onokuwoyisa ngayo umqobo zazimi ngxi ndaweninye, xa ukukhula kwezihlunu wayeka. Yintoni unobangela wale isiphumo? Ukubunjwa imveliso.

Yintoni gainer

balance Perfect kwezinto e Gainer, xa iikhabhohayidrethi ngaphezu iiproteni oluphindwe-2 kunye namafutha - kumaxesha-2 mncinci kuno njengeprotini. Kodwa ke ivenkile iinketho: kuba lophawu, apho carbohydrate mkhulu okanye ngaphantsi koku ratio, okanye ibe namandla kunye index Glycemic ephantsi phezulu.

Iiproteni iqanjwa gainers nabo kwahluka: kukho iiproteni kunye kwinqanaba eliphezulu bemvelo (indicator BV104-159) - xa ngokukhawuleza wendele kwaye elisezantsi (BV 100 kwaye ngezantsi) - iproteni umzimba uya kuqwalasela ngokucotha ngakumbi.

Indlela ukukhetha ubunzima gainer ekunene

Ngoko ke, ukukhetha imveliso ukuba nzulu kakhulu, bekunye ekujoliswe ethile. Ukuba ubunzima carbohydrate "slow" kukhethwa ubusuku, kodwa ukuba ufuna ukuba aqhumisele ngamanqatha, le carbs ekhethwa gainer kunye index Glycemic ephantsi.

Indlela ukukhetha ezona ubunzima gainer? Ijongwe kwakhona ziingcali ekondlweni imidlalo kukuqinisekisa ukuba kungcono ukukhetha imveliso kunye protein ezikumgangatho ophezulu kunye nokulungelelana ogqibeleleyo iinkalo eziphambili - 25-30% protein, 15-30% nenqatha, iikhabhohayidrethi, iivithamini, iiminerali, izimbiwa ezahlukeneyo ezifunekayo ukuze ukutya epheleleyo . Ngoko ke, kokuqwalasela gainer package, kubalulekile ukuba siqwalasele ngenyameko kuphela nokubunjwa kwayo kodwa intsalela kwezondlo.