Yintoni a gainer

Xa kulungiselelwa ukutyeba zisetyenziswa ongeziweyo zemidlalo ezahlukeneyo, kuquka gainer. Ekuqaleni, oko kwenziwa iintlobo cheap zonke iiprothini, iswekile kunye namafutha. Ekuhambeni kwexesha, njengoko ngakumbi nangakumbi ophezulu ezikumgangatho kunye neentlobo elungeleleneyo ezinomthamo eliphezulu kwezondlo.

Yintoni gainer?

Eli gama livela inzuzo ilizwi, leyo kwisi IsiNgesi kuthetha ukwandisa. Enyanisweni, le yenye iintlobo yesondlo emidlalo asetyenziselwa inzuzo weight. Ngomhla umbuzo wokuba yintoni gainer, unako ukuphendula ukuba umxube ekudleni-protini. Kuxhomekeka oko kuyimfuneko ukuze kufikelelwe isiphumo, ipesenti amalungu carbohydrate, iiproteni kunye amafutha ingahluka. Ngoko ke, abo bafuna ukuba mkhulu, kungcono ukukhetha isongezelelo ezinomthamo eliphezulu carbohydrate, kwaye abo bafuna ukunciphisa ubunzima - protein.

Yintoni gainer, yaye yintoni na isiqulatho wayo?

Kangangoko enkulu ngumxube carbohydrate, oluhlasela i-50% kwi-75%. I-20-30% - iproteni kunye% namanqatha 5-20. Ukubunjwa kwakhona iquka gainer yongezelela amandla ezahlukeneyo kunye mzimba nezimbiwa. Icandelo ekudleni - umxube amacandelo ahlukeneyo. Kusenokuba iswekile, iitapile starch, uthuthu, kunye nabanye. Zifuneka ayidrethi ukuze nokufunxwa ngcono protein calories umzimba ubonelelo. Inxalenye protein ngumxube kweziyi: iqanda, soy, yintloya, ubisi, casein. Ngokuqhelekileyo, ukusetyenziswa kwe-3 iintlobo iiprotheni, iiprotheni umzimba nokunika. Isetyenziswa lokuvelisa gainer amafutha yemifuno, kwaye maxa wambi kusetyenziswa iintlanzi.

inzuzo

Gainer songezelelo iluncedo kakhulu, ekubeni ngenxa isixa esikhulu carbohydrate equlethwe kuwo iza kubonelela isixa eyimfuneko calories umzimba. Lo mxube ako ngokukhawuleza kwaye ivumela ixesha elifutshane ixesha ukulungisa yokuswela amandla. Iiproteni igalelo ukudibanisa kwemisipha mass, ukuba kakulu emva umthambo onzima. Le Ukongeza efunekayo abo bafuna ukwandisa ubunzima babo.

ukulimala

Kufuneka indlela ilungelo ngokukhethwa izongezo njengoko gainer ubunzima equlathe isixa esikhulu lweekhalori, kunye nokusetyenziswa kwalo kungakhokelela, ukongeza ekukhuleni kwezihlunu, imbonakalo ngamanqatha. Ngoko ke, akukho enqwenelekayo ukwenza abo nabavumayo kwaya. Kuyimfuneko kwakhona ukubala ngokuchanekileyo isixa eyimfuneko calories ngosuku.

Ukuze uphendule lo mbuzo ingaba olu shicilelo kuyingozi, nazo kuqondwe ukuba gainer enjalo. It Imidlalo isondlo iqulathe amacandelo ukutya zendalo kuphela, ngoko inokusetyenziswa ngamadoda kunye nabasetyhini. yokugcina olungafanelekanga kunokwenzeka ityhefu ukutya ngenxa ukuphindaphindwa iintsholongwane.

Indlela ukuthatha gainer

Yisebenzise ukuba usuku olu-1 ukuya amaxesha 3. Kusasa - ukuba abe namandla ngakumbi kwaye ufumane anenani elifunekayo calories; iyure enye phambi kokuba uqeqesho - zokuphucula ukusebenza kunye nokunyamezela lokuzilolonga; emva kokuba - ukwenza up ngenxa yokunqongophala protein carbohydrate, okubangelwa izihlunu emali. Kuxhomekeka umxholo abo okanye nezinye izinto ezongezelelweyo, baya kuvelisa nemiphumo eyahlukileyo. Ngoko ke, ukuze ade achache kuloo uqeqesho nzima, izityalo isondlo gainer ezemidlalo kunye protein yintloya, kwakunye ukwandisa izihlunu mass - ukuncedisana ne creatine monohydrate.

Ngubani ekufuneka gainer?

Yena ilingane manqindi, abadlali yomnyazi, abadlali bebhola, iimbaleki kunye nabanye abadlali abo phantsi elide umthambo aerobic. Lukhuthaza flow amandla ngexesha imidlalo kunye nemidlalo, kwakunye ngokubuyiselwa ngamandla emva kwabo. Nge itye olululo kunye nokusetyenziswa ubengo izongezelelo uyakwazi ukugcina ubunzima rhoqo kwinqanaba elifunekayo.