Yeyiphi iproteni kuhle ukuba kujoliswe kukwandisa ubunzima kwezihlunu?

Iiproteni ndizuze udumo nokufika ngesondlo kwezemidlalo. Loo iproteni yeyona nto ebalulekileyo ezityiwa womdlali. Le mveliso zikhethekileyo protein eninzi (70-95%) kunye neprothini waziwa ukuba element iphambili ekwakheni mass kwezihlunu. Kanye emzimbeni, neprothini leyo lwanamathela acid asidi ukuba bathathe inxaxheba ngqo kusekwe kwaye izihlunu iiseli. Ngenxa yoko, ukukhula kwezihlunu kuxhomekeke kubungakanani protein ziphele. Kodwa ke, kukho ezininzi ezahlukeneyo iintlobo iiprothini. Ngoko ke leyo protein eyiyeyona iphucukileyo?

Lula ukutya ( "fast") protein - nto iiproteni Live Hotmail. Le protein ke ezithatyathwa nangaliphi na ixesha - ngaphambi kunye nasemva Amazing kusasa okanye emva kwemini. Kukho protein olusulungekileyo - "FUMANA" protein eya kuthi yongezwe kunye isixa esikhulu carbohydrate - ". Ubunzima gainer"

Slow okanye yintloya protein - it Casein iiprothini. Le iproteni ke kuyafuneka ukuba sikhe ebusuku okanye phakathi izidlo ngamaxesha ixesha elininzi, ngokuba kwiproteni yintloya, ukuya kungena esiswini "siguquke" ibe "gel." Oku kuthetha ukuba ukuze cleavage kunye ukugaywa ngakumbi kufuna ixesha kakhulu ngaphezu kwiproteni "fast".

Gainer kuyingenelo?

Igama elithi "gainer" livela isenzi IsiNgesi ukuzuza, nto leyo ithetha ukuba azuze okanye ukwandisa. Gainer - i ziiprotein legkousvaevaemy (milk okanye iqanda), esongeza carbohydrate fast, ezifana neswekile okanye fructose. Kwezinye iimeko, esongezwa creatine. Indima creatine kukwandisa imisipha ezibonwayo.

Imisebenzi le mveliso bayongeze amandla kwezihlunu emva uqeqesho ekukhawuleziseni protein kudibaniso kwi kwezihlunu kwezihlunu. Noko ke, ayikhuthazwa ukuba iimbaleki ubunzima gainer abasebenze ngayo isiqabu, okanye ukuncipha. Gainer akunyusi kuphela izihlunu kwezihlunu, kodwa nenqatha, ngenxa yokuba nesondlo kakhulu.

Protein Norms abafumana

Kuba abantu abananxaxheba kwezemidlalo, izinga ukusetyenziswa iproteni ilingana 1.5 g nganye 1 kg ubunzima bomzimba ngosuku, nangenxa iimbaleki, lo mgaqo ngakumbi - 2-2.5 g 1 kg. Umzekelo, xa umntu efuna ukuba ukwandisa izihlunu kwaye ubunzima bayo ngu ngama-75 kg, kufuneka ke ngoko 150-200 g leeprothini ngosuku.

100 grams zenyama iqulethe malunga 20-25 iigrem protein malunga 80 gram okanye weeproteni umntu liyadla ngosuku ngokutya. Ngenxa yoko, lingabi 70-120 g, apho kuyimfuneko ukuvala umxube protein.

imithetho Admission protein

Iiproteni thatha cocktail ukuba kalula ukulungiselela wena. Ngokuqhelekileyo, aqulathe protein, ubisi okanye amanzi kunye nezinye izinto, ezifana iziqhamo. Ngoncedo kukho blender onke la macandelo abangelwa de egudileyo. Kunzima ukutsho yeyiphi iproteni ungcono, kuba bonke babe iinjongo ezahlukeneyo. Ukuba umntu osebenza isiqabu, ngoko kuyimfuneko ukuba protein olusulungekileyo emva Amazing. Ukuba mass, ubunzima gainer. protein Pure kufuneka zithathwe kusasa phambi kokuba umzimba imini yonke. Casein iproteni kade okanye bethatha ezifunekayo ebusuku. Ekubeni umzimba womntu ngexesha iyakwazi ukufunxa 40 iigrem protein, ngoko kuyimfuneko ukuba ayahlule ngeeProteni reception - 1 okanye ezi-2 ephuma athathwe emini nasebudeni nesidlo 1 icephe.

Iikhrayitheriya nokukhethwa protein

isakhiwo protein - nomncedisi unyanisekileyo kwi enyuliweyo indlela yokufumana iproteni engcono. imixube protein ezahlukeneyo ziquka ukusuka-40 ukuya ku-85% protein ecocekileyo, yaye ngokufuthi umntu uthenga iswekile oluqhelekileyo. ixabiso eliphantsi akufuneki ibe isibaluli kukhetho.

Kuyimfuneko ukuba ukufunda ukwakhiwa kunye nendlela yokusetyenziswa eliboniswe kwileyibhile phambi kokuba isigqibo uhlobo iproteni into engcono. Elinye izinga Iprothini inxalenye 30 g equlathe-24 g protein.

Iiproteni ekukhuleni kwezihlunu ngenxa isiqulatho eliphezulu protein isiseko lokukhula kwabo. Ngaphandle ukusetyenziswa iiproteni nzima ukuze kuphunyezwe iziphumo ezibalulekileyo kuqeqesho. Protein kufuneka zithathwe ngendlela efanelekileyo. Ukuze ukwazi ukuba zeziphi iproteni kuhle yaye kulungile kuni, udibane nogqirha wakho.