Nutrition kubagijimi: amaprotheni-carbohydrate ingxube gainer. Kuyini futhi ngubani ilingane?

ezemidlalo Professional, ngisho i amateur, kunzima ukucabanga ngaphandle uhlobo olukhethekile lokudla nezinye izakhamzimba ezisiza ngesikhathi esifushane ukwakha kwemisipha. Ezikhulayo ngokuthandwa phakathi abasubathi ozuza gainer. Yini-ke oyikho nalokho isetshenziswa? izincwadi ezemidlalo Othembekile ulivuma obala lelo lokhu umkhiqizo ezintsha, engesiyo elimazayo. Kodwa abanye ochwepheshe baxwayisa ngokuthi lokhu isakhiwo - a-chemistry okuqinile, futhi hhayi Kunconywa ukusebenzisa. Alo, ngubani-kwesokudla?

Ingabe uphenyo njengengxenye

Gainer - kuyini? Esikhathini kuhunyushwa esusela esiNgisini izwi lisho "ukuzuza, zuza, ukwakha." Limelela okufakiwe inhlanganisela amaprotheni-carbohydrate, ngesilinganiso carbohydrate okuyinto kakhulu lidlula amaprotheni:

• 50-75% - carbohydrate, okuyinto abe Inkomba glycemic ezahlukene (izinhlobo eziningana). Lokhu isici evumela umzimba womuntu ukuze uthole inani eliphezulu amandla futhi yakha inqolobane glycogen emisipheni.
• 50-15% - amaprotheni. amaprotheni Specific eziqukethwe Gainer, nikeza umzimba nge isamba elikhulu amino acid. Leli qiniso ivumela abasubathi ukuba zilulame ngokushesha ngemva kokuzivivinya esindayo.

Ochwepheshe bathi ungathola amaprotheni ukugaya kangcono, kodwa usebenzisa lihambisana carbohydrate. Lolu lwazi, ngikwandise kakhulu ukuthandwa kwalo mkhiqizo phakathi abasubathi.

izithasiselo Special

Uma ukhetha gainer, qiniseka unake khona e oyiyo zingxenye ezilandelayo:

• Glutamine. Special acid acid ezingaba sikhuthaze zamagama hormone: testosterone, ozokusebenzisa (HGH). Lena "isitini" wangempela, esiza ukwakha yemisipha. Ngaphezu kwalokho, amazinga egazini kwakwakhe kusiza umsubathi ukuze siphinde sithole inyuka supercompensation umphumela.
• Taurine - ekhuthaza ethize, okuyinto ngenkuthalo inomthelela ku izinqubo eziningi zamandla umzimba emzimbeni futhi ngqo kwemisipha izicubu. Ingqikithi uyakwazi ngcono umphumela creatine nezinye izingxube zamakhemikhali eziningi. Le ngxenye kuthandwa kakhulu: yengezwe ku izinhlelo ezahlukene ezemidlalo umsoco kanye iziphuzo.
• Creatine. Kuyinto lokhu acid ebizwa esisemqoka ukukhulisa ukukhuthazela amandla ukuthuthukiswa.

Abanye abakhiqizi ungeze ku ingxube izakhi Amavithamini eziningi ezahlukene kanye namaminerali, kodwa lezi zingxenye abaholi real phakathi kwabo.

Qaphela ukuthi Creatine aqukethe cishe lakanye amahwahwa enkomo, ngakho imisipha isethi kungenxa ukuhlanza amandla, hhayi ezikhuluphele. Futhi ngokuvamile zihlanganisa enzyme akhethekile - bona zishukumisa nokwenziwa zonke ezinye izingxenye.

Kanjani basebenza

Gainer - kuyini nendlela yokuthatha isinyathelo emzimbeni? Kuyaziwa ukuthi okunomsoco - isemqoka kakhulu emisebenzini yezemidlalo, ikakhulukazi Ukwakha umzimba, lapho ngentshiseko okwandisa isisindo somzimba. Ukwakheka izakhi Yayihlelelwe ngokuyinhloko ukuze ulungise ekudleni nsuku zonke abasubathi ezingamelana nezinselele imithwalo esindayo. Kungani ngidinga gainer ukwenze:

• Ukuze bavale isikhala amino acid carbohydrate ibhalansi ngokushesha ngaphambi kokuqala ukuqeqeshwa. Lo mcimbi yakhelwe ukukhulisa umphumela ukuqeqeshwa amandla esisiza ekwakheni imisipha ngokushesha.
• Isinyathelo sesibili siwukuthi ukugcwalisa lokhu kusilela carbohydrate and amaprotheni emva ukulayisha kuqedile. Ngalesi sikhathi umzimba ngokuphuthumayo kudingeka ukuba ishukunyiswe esengeziwe namandla - it ikuvumela ukuba athole isisindo ngokushesha, ukuqinisekisa ukukhula kwemisipha amaseli.
• Umkhiqizo kusiza ukwanda jikelele caloric eyanele.
• It ukhonza njengelungu ebalulekile imodi ezemidlalo.

Njengoba kuphawuliwe Ochwepheshe abathile, umzimba wethu asisakwazi nokugaya bese wonke amaprotheni adingekayo kanye carbohydrate ekudleni, ngakho batusa ukuthatha gainer.

Lona suit amandla

Gainer - ukuthi kuyini nokuthi ngubani ewusizo? Ifanele abantu Imizimba mafutha lowo ectomorph. Ngalezi anezele, bazokwazi ngokushesha athole yemisipha esikhathini esifushane yesikhathi. Nokho, imikhiqizo enjalo ayiqali ukuba khona kuhambisana abasubathi abanale isisindo okweqile - carbohydrate ukukhuthalele zibekwe izicubu adipose. izithasiselo Ifanele, hhayi kuphela bodybuilders. Babuye Kunconywa ukusebenzisa abadlali, abagijimi, okwakwenza abashayi-sibhakela futhi nabanye abasubathi. Ngenxa ebanzi isicelo gainer ngalolo phambi ukuqeqeshwa ke kunikeza umzimba nge izakhi ukwandisa ukukhuthazela womuntu kanye nethonya spasmolytic.

kukhona enye

Uma ungeke ukwazi ukuthenga ezemidlalo ezibizayo umsoco, ungakwazi nakalula Creatine okuzenzela. Into esemqoka - khumbula ukuthi ezinye izingxenye kufanele equkethwe kuwo. Silungiselela cocktail usebenzisa le mikhiqizo ewusizo:

• Amaphrotheni aqukethe ubisi, cottage shizi, ubisi, amaqanda kanye neminye imikhiqizo.
• ubhanana carbohydrate-ocebile, ujamu, ujamu, uju yemvelo.
• Isisekelo cocktail: i-esidi juice, ubisi, iyogathi.

Ukuze uthole isiphuzo okunempilo ukuthi uyobuyisela amandla nokusiza ukwakha imisipha, udinga uhlanganise zonke izithako ugaye. Letha isakhiwo kuya ukungaguquguquki yogurt aphuze empilweni yakho. Lolu khetho ilungele abantu abangekho wangabaza Ezenze inzuzo eseqedile, owesaba umonakalo empilweni yakhe.

Qaphela ukuthi abadlali professional uthanda namanje imboni imikhiqizo nozakwabo ezemidlalo umsoco. Omunye ethandwa okufakiwe izingoma kusengathiwa "IMisa Gainer". Uphenyo abasubathi, ikakhulukazi bodybuilders, qinisekisa ukuthi umkhiqizo ngokuphelele amuncwa wumzimba, futhi ngokushesha ngangokunokwenzeka nokusiza ukwakha kwemisipha. Kuyiqiniso ukuthi kukhona injabulo enjalo hhayi ezishibhile.

abasubathi abasha Sawubona, khumbula ukuthi ukuze kuzuzwe umphumela omuhle kusukela ukusetshenziswa Ezenze inzuzo ezahlukene, kumele uthobele ukwelashwa letiphakanyisiwe umthamo ezanele. Kulokhu, kuzoba ngokuphelele engenamsebenzi uma ungenayo ukulayisha umzimba ukuqeqeshwa yakho nezibi.