Gainer - kuyini? Ezenze inzuzo: izibuyekezo odokotela, intengo, side effects

Kanjani ngokushesha uthole yemisipha futhi kusadingeka amandla anele sithuthukiswe ukuqeqeshwa isisindo? Ukuxazulula lo msebenzi onzima kuzosiza Creatine. Izibuyekezo odokotela ngezinye izindlela zabo ezinhle kakhulu. Ngenxa okuqukethwe wayo olinganiselayo carbohydrate and amaprotheni, lokhu ibhekwa ukudla isibe esisemqoka kwabadlali.

Gainer: kuyini?

On the ezemidlalo umsoco emakethe ingenye ephumelela kunazo Izithako zokudla - isisindo gainer. Kuyini futhi asebenze kanjani? 50-75% of fast and carbohydrate kancane protein ne 50-25% - lena isilinganiso enikeza imisipha umsoco ukukhula futhi isamba elanele "fuel" ukuqeqeshwa.

eliphezulu kakhulu asetshenziselwa Ezenze inzuzo, amaphrotheni nahlanza kakhulu kanye carbohydrate kalula digestible, futhi amavithamini namaminerali usekele kwezempilo. Futhi, yakhiwa fat and enzyme ukuthi banengxenye emsebenzini izinga gainer. Abanye abakhiqizi ngcono ikhwalithi ukudla okufakiwe ngokusebenzisa iinthombe lichaza ekwakheni yi-keratin - enye isethi ngempumelelo umsizi kwemisipha.

Esincintisana esikhulu ukuze okumsulwa amaprotheni Izithako - isisindo gainer. wentengo zokhahlamba kusuka ruble 800 kilogram per, okuyinto cishe kabili ezishibhile amaprotheni. Nokho, amaprotheni uqobo futhi Gainer incane izikhathi eziningana. Esinye sezipho ezinhle kakhulu lwezakhamzimba ku isilinganiso "intengo-izinga" - Mass-gainer.

Ubani okufanele?

Njengoba kushiwo ngenhla, gainer ngoba yemisipha lubaluleke. Futhi-ke, ukuthi labo ihlose ukuqoqa ke. Lokhu ibhekwa njengengxenye yokudla okunempilo futhi efanelekayo kulabo phakathi ukuqeqesha nakho umsebenzi isikhathi eside aerobic - abasubathi, abadlali bebhola, abadlali basketball. Gainer ukudla phambi ukuqeqeshwa, umncintiswano noma umdlalo, ungathola supply amandla isikhathi eside bese ugcine amandla kuze kube sekupheleni umdlalo.

Futhi, ngenxa okuqukethwe high carbohydrate, lokhu ibhekwa ukudla ilungele labo abangenawo umzimba okukhulu futhi hhayi ekulandiseni nasekukhulumeni corpulence. Ekudleni abasubathi avunyelwe okuqukethwe ephakeme carbohydrate. Kubantu abanemizimba akhuluphele, ukuphuza gainer ngokushesha jikisa fat umzimba, kunokuba kwemisipha ukukhula.

Labo abakwazi ukudla egcwele usuku lonke, futhi gainer ewusizo. Iyiphi indlela engcono yokwenza i zigcine amandla, akukho kungabaza. Nokho, esikhundleni ibhekwa wezokudla zonke ukudla akudingekile. Ungakhohlwa ukuthi umzimba udinga ukudla okunomsoco - edingekayo ukusetshenziswa amaphrotheni, amafutha, carbohydrate, amavithamini namaminerali, ezingasetshenziswa kuphela etholakala ukudla.

Zikhona yini imiphumela emibi?

Inganekwane zafika abasubathi ukuthatha gainer ukuthi omubi kuthinta potency besilisa. Nokho, izimfanelo i umbono okunjalo akukhona ukuthuthumela. Uma sihlola ngokucophelela indlela yokwakheka izithasiselo zokudla, akukho hormone, akukho ngaphezulu zonke izinto ezithinta umsebenzi zokuzala, kukhona ayitholakali.

Nokho, kufanele uqaphele futhi kudokotela ngaphambi kokuthenga gainer kulabo bathambekele sikashukela noma izinkinga kwamanyikwe. Amazinga aphezulu ushukela kule ukudla okufakiwe kungabangela izinkinga.

Uma une ipheshana ebucayi wokugaya ukudla, kungase kubangele ukuvuvukala noma inkinga yokuphazamiseka kwemikhuba emathunjini. Kulokhu, linga ngamasu ahlukahlukene ngenhloso umthamo bebheke ukunciphisa yayo noma isisindo gainer ukuthenga kusuka kwenye umakhi.

On wonke, awukwazi ukhathazeke izingozi ezingase zibe khona, ukusebenzisa ibhekwa wezokudla Creatine njengoba. Uphenyo odokotela ukukhuluma umusa kuphela. A inani lezifundo wathola nethonya elihle kwemisipha ukukhula supplements kanye jikelele isisindo somzimba kanye akukho umonakalo empilweni.

lapho ukuthatha

Thatha gainer ngokuvamile ngaphambi kwehora Amazing yakho. Lokhu kuzokwenza ukuthi bonke phandle ukuqeqeshwa akazange kangaka ukuzizwa ukhathele. Futhi sebenzisa gainer phambi ukuqeqeshwa kuvimbela ukubola ezicutshini izicubu ngenxa amino acid angangena emzimbeni. Nokho, uma injongo ukuqeqeshwa - ukuba ashise mass amafutha, ukusetshenziswa izithasiselo zokudla ngeke kusize ukuyifinyelela futhi ngeke iphazamise ngisho nale nqubo.

imizuzu engu-15 ngemva umsebenzi kuvula okuthiwa amaprotheni-carbohydrate iwindi. Uma uphuza gainer kule sikhathi, amaprotheni ngokushesha ozotholwa umzimba futhi kuhloswe ngazo ukubuyiselwa microtrauma ezicutshini, futhi ngaleyo ndlela ngeke sandla ekukhuleni kwabo futhi ukuvimba inqubo nokubhujiswa kwabo.

Izincomo zokusetshenziswa

Abakhiqizi Sisikisela ngokungeza ekudleni kwakho gainer kanye ngosuku. Ungakwazi inani lansuku zonke 100-150 amagremu ngokulinganayo 5-7 ngemithamo yesidlo usuku lonke. Futhi, ezinye abaqeqeshi batusa ukuthatha gainer kabili ngosuku - ku isidlo sokuqala ngemva kokudla kwasekuseni futhi emva ukuqeqeshwa. Uma lolu suku ukuphumula kuzo umsebenzi ngokomzimba, ke indlela yesibili - isidlo ntambama.

Alulaze izicisha gainer Kunconywa amanzi, ubisi noma isiphuzo sezithelo. Ukungeza amanzi, uthola kuphela okufakiwe ukunambitheka, ubisi, engeza inani amaprotheni, juice - carbohydrate.

Ungalokothi idlule umthamo wansuku zonke ngokudla gainer. Lokho kungabangela imiphumela emibi, kufanele kube ukungabaza.

Ikhaya gainer

Ukuze abalandeli babo bonke ukulungiselela yemvelo esiphelele ukudla okubalulekile ibhekwa ngezandla zabo. I gainer kangcono mass - ekhiqizwa ekhaya ekhishini. Inzuzo yayo akuyona kuphela ukuthi ngeke ngaba nokuzethemba izinga imikhiqizo cocktail, kodwa futhi ungakhetha for zonke gainer ukunambitheka kanye ehlukahlukene amamenyu zabo.

Ngencwadi kadokotela sakhiwa amaprotheni ngakho alingana kanye carbohydrate 1: 3. Izingxenye ezisemqoka akha cocktail - isisekelo (ubisi, imikhiqizo ketshezi yobisi, ayo), amaphrotheni ngesimo cottage shizi, amaqanda, ubisi powder kanye carbohydrate kancane - uju, izithelo, okusanhlamvu.

Ngakho, ehlome mixer isethi ezingabizi imikhiqizo, thina uqhubekele ukulungiswa wusizo cocktail impilo. A imizuzu embalwa - futhi silungele okumnandi ekhaya gainer. Intengo ukukhiqizwa yayo ekhishini lakho siqu kuyoba esincane. Indlela ukulungiswa zonke izindlela kuyafana - ukubeka phansi imikhiqizo yabo mixer noma blender uhlanganise kahle. Ngakho-ke, kukhona kuphela izithako ezidingekayo ezokwenza satiate amaprotheni umzimba kanye carbohydrate ngiyiphe amandla amahora ambalwa.

zokupheka gainer

iresiphi 1

• 200 amagremu of ushizi (0% fat)
• 3 wezipuni uju
• 30 g we lamantongomane
• 2 ubhanana
• ubisi 200ml

iresiphi 2

• 100 g le izaqheqhe
• ubisi 200ml
• 1 banana
• 100 ml orange juice
• 2 tbsp. l. fructose

iresiphi 3

• ubisi 250ml
• 4 amaqanda qanda
• 2 wezipuni okusajingijolo ujamu
• 150 g amagilebhisi
• 60g iphalishi

iresiphi 4

• 100 g le izaqheqhe
• 150 ml orange juice
• ½ banana
• Umpe ½ lemon
• 1 isipuni ujamu

iresiphi 5

• 1 inkomishi ukhilimu (10%)
• ubisi 200ml
• 2 ubhanana
• amaqanda 6 izigwaca
• 2 wezipuni rosehip isiraphu

Uncamela ukuthenga gainer noma ukulungiselela siqu sakhe - isinqumo ngesakho. Inani kanye nezinzuzo ngeke ushintshe.