Nutrition nokuti vatambi: mapuroteni-carbohydrate masanganiswa gainer. Chii uye ndiani kukodzera?

Professional zvemitambo uye kunyange mudzidzi, zvakaoma kufungidzira pasina chaiwo kudya uye zvinowedzera kuti zvibatsire pfupi yokuvaka tsandanyama. Kukura kukurumbira pakati vatambi anowana gainer. Chii icho chiri uye chii rinoshandiswa? Anonyatsozivikanwa mitambo mabhuku pachena kuti ichi itsva chigadzirwa, izvo haikuvadzi. Asi dzimwe nyanzvi dzinonyevera kuti maumbirwo ichi - yakasimba kemisitiri, uye haisi inokurudzirwa kushandisa. Saka ndiani zvakarurama?

Vari kuongororwa sechikamu

Gainer - chii? In shanduro chaiwo kubva Chirungu shoko rinoreva "kuwana, wana, kuvaka." Zvinomirira chirungiso ane puroteni-carbohydrate nezvakavhenganiswa, mwero carbohydrate umo substantially akapfuudza puroteni:

• 50-75% - makabhohaidhiretsi, vane glycemic yakasiyana indekisi (wandei mhando). chikonzero ichi kunoita muviri kuti kufadza simba rakawanda uye vanoumba kuchengeterwa kuti glycogen mune tsandanyama.
• 50-15% - mapurotini. Dzinenge mapuroteni zviri Gainer, kupa muviri ane optimum yakawanda amino acids. Izvi zvinobvumira vatambi kuwanazve nokukurumidza pashure rinorema muviri.

Nyanzvi dzinoti unogona kuwana nani mapuroteni kugaya, asi kurishandisa akabatana makabhohaidhiretsi. ruzivo urwu kuchawedzera zvikuru zvinobatsira chigadzirwa ichi pakati vatambi.

Special yokuvirisa

Kana ukasarudza munhu gainer, iva nechokwadi kuti mufunge pamberi wayo maumbirwo zvinotevera zvinoriumba:

• Glutamine. Special amino asidhi kuti anogona inotokonya kwetunhu mahormone: testosterone, kukura kemikari (HGH). Ichi chaiyo "zvidhina", iro chinobatsira kuvaka kwetsandanyama. Mukuwedzera, kwevari mukomboni ropa kunobatsira mutambi wokugadzirisa inowedzerawo supercompensation kushanda.
• Taurine - chairo remubatanidzwa iro achishingaira yakafurira pamusoro pezvakaitwa zhinji nesimba muviri mumuviri uye zvakananga kunyika tsandanyama tishu. The fuma inokwanisa dzekugonesa nezvaizoitwa creatine nezvimwe yeimwe zhinji. chikamu ichi kwakakurumbira chaizvo: kwakanyorwa akawedzera kunyika dzakasiyana mugadziriro zvemitambo muviri uye zvinodhaka.
• Creatine. Ndicho ichi asidhi inonzi hunokosha kusimudza kutsungirira uye simba kukura.

Vamwe vagadziri kuwedzera inotonhorera musanganiswa zvakawanda zvakasiyana mavhitaminzi uye zvicherwa, asi zvinoumba ava vatungamiriri chaivo pakati pavo.

Cherechedza kuti Creatine ane dzinenge hapana mafuta, saka tsandanyama akatarwa imhaka kuchenesa simba, kwete mafuta. Uyewo kazhinji zvinosanganisira inokosha makemikari - Ivo kukurudzira kuitwa zvose zvimwe zvinoriumba.

How vanoshanda

Gainer - chii uye sei kuita pamusoro muviri? Zvinozivikanwa kuti zvakanaka kunovaka muviri - rinokosha chaizvo chinhu zvemitambo, kunyanya mukusimbisa muviri, apo achishingaira kuwedzera muviri uremu. Nutrient sezvamunoita akanga akagadzirirwa zvikurukuru kuti kuchinja nezuva zvokudya vatambi kuti angakudzivisai mitoro inorema. Sei I vanoda gainer kuita:

• Kuti aripire amino asidhi uye carbohydrate mwero pakarepo pamberi kutanga kudzidziswa. Chiitiko ichi chakagadzirirwa maximize sei kurovedza simba inobatsira kuvaka tsandanyama nokukurumidza.
• Danho rechipiri iri kuzadza dhefisiti pamusoro makabhohaidhiretsi uye mapuroteni pashure vachizvitakudza zvakakwana. Panguva iyi muviri chaizvo inoda zvakawanda dzishande nesimba - zvinoita here kuti uremu nokukurumidza, kuona kukura tsandanyama masero.
• The chigadzirwa kunobatsira kuwedzera kunopindirana caloric yaunodya.
• It anoshumira inokosha chezvinonhuwira mutambo muoti.

Sezvataona nevamwe nyanzvi, muviri wedu haugoni kugaya uye kuwana zvose zvakafanira mapuroteni uye makabhohaidhiretsi zvokudya, saka akakurudzira kutora gainer.

Ndiro simba suit

Gainer - chii uye ndiani anobatsira? Akakodzera vanhu dzakaonda nomuviri iye kana ectomorph. With kuwedzererwa izvi, vachakwanisa nokukurumidza kuwana kwetsandanyama ari pfupi nguva. Zvisinei, zvinhu zvakadaro havana unoenderana vatambi vane yokufutisa - makabhohaidhiretsi uchipinda iiswe adipose tishu. Yakakodzera yokuvirisa, kwete chete muviri. Vanewo yakarumbidza kushandisa vatambi, vatambi, boxers nezvimwe vatambi. Nokuda navanopinda kushanda gainer pakuti asati kudzidziswa rinopa muviri pamwe yeimwe kuwedzera kutsungirira dzevanhu uye vane spasmolytic nomugumisiro.

pane nzira

Kana iwe usingagoni kutenga mitambo zvinodhura zvokudya, unogona kugadzira mukaravhani Creatine nyore. Chinhu chikuru - yeuka kuti zvimwe zvinoumba zvinofanira zviri mazviri. Tiri kugadzirira cocktaileja vachishandisa hunoshatisa zvigadzirwa izvi:

• Mapuroteni ane mukaka, koteji chizi, mukaka, mazai nezvimwe zvigadzirwa.
• Carbohydrate-vapfumi mabhanana, jamhu, jamhu, dzinongoitika uchi.
• Hwaro coctail: ane acidic muto, mukaka, yogati.

Kuti ambononwa utano kuti achadzorera simba uye kubatsira kuvaka tsandanyama, unofanira kusanganisa zvose zvokubikisa uye ukuye. Unzai mamiriro kuti kusachinja-chinja pane yogati uye kunwa kusvikira utano hwako. Ipfungwa Izvi yakanaka vanhu vari vasingafariri apedza gainers, anotya kukuvadza utano hwake.

Cherechedza kuti vatambi vari nyanzvi vanosarudza vachiri fekitari dzomuzana mitambo kudya kunovaka zvigadzirwa. Mumwe nevakawanda chirungiso nziyo anganzi "Misa Gainer". Reviews pamusoro vaipiwa, kunyanya muviri, kusimbisa kuti chigadzirwa anonyatsorayiridzwa yokuita zvinoitwa muviri, uye nekukurumidza kunobatsira kuvaka tsandanyama. Ichokwadi kuti pane yakadaro mafaro kwete chisingakoshi.

Dear Vamhanyi vechiduku, yeuka kuti kuitira kuti vawane zvakanaka mugumisiro kubva pakushandisa gainers siyana, unofanira kuita zvinoenderana kurapa uye zvakakwana chipimo chemushonga. Muchiitiko chino, zvichaita zvachose asingabatsiri kwauri kana musingadi Takudzai yenyu muviri vanyatsodzidziswa.