A gainer ezinhle - ekhaya yokupheka

imisipha isethi - kungakhathaliseki lula. Ukulandela ukwanda umzimba phakathi nesonto futhi ngakhula engayitholi caloric. Ngokuhamba kwesikhathi, lo msubathi uzoqala cabanga ukuthengwa ezemidlalo ezengeziwe umsoco: phezulu omagazini, cela abangane ngokuthola ulwazi. Emakethe umnotho yesimanje nazo zonke izikhala ekhanda abazothenga umphongolo ezibanzi emahlombe bechitha okuthunyelwe namavidiyo ekhuthaza Creatine "ezinhle". I Ezenze inzuzo emakethe namaprotheni, imithetho efanayo ezisebenza kwezinye izimakethe impahla. Ukuze wabenzi Into esemqoka - ukuthengisa ngangokunokwenzeka lezimpahla. Kusuka inkulumo-ze yokukhangisa esimiselwe ukusindiswa. Akekho gainer akufakiwe ngisho phezulu 10 main izici imisipha inzuzo. Lokhu kusho ukuthi ungakwazi abeke eceleni imali kokunye.

Uyini gainer?

A gainer ezinhle iqukethe izinga okusezingeni eliphezulu Hambayo protein ne semali carbohydrate. Okunjalo ukudla engeza kuklanyelwe ngcono imiphumela Anabolic, okuholela isisindo somzimba. Ngokwesilinganiso, omunye gainer ukukhonza iqukethe kilojoule angaba ngu-600, 50-70 amagremu carbs 30-55 amagremu amathathu amaprotheni. Abakhiqizi shayela Creatine zisebenzisa izikhathi ezimbili kuya kwemithathu ngosuku. Kufanele kube a gainer ezinhle kusukela nengxenye ukuba ibe yizinkulungwane ezintathu. Kokunye yasebhange (1.5 kg) kuqukethwe 10-20 izingxenye. Le ibhekwa - akuyona nje okunethezeka yezimali, kodwa futhi linani lelifanele kilojoule ngokweqile. Ngokwesibonelo, iningi maphakathi no-emakethe Ezenze inzuzo aqukethe esiningi ushukela. Ngezinye izilinganiso ngokulinganisela, efana nakho konke okunye kuleli zwe, noma iyiphi umsoco yezemidlalo akuyona ingozi. Kodwa thina basakholelwa ukuthi impendulo yombuzo indlela engcono gainer isiphuzo, iyona esilandelayo: "Ikhaya zemvelo . Wamaprotheni-carbohydrate isiphuzo"

Ukwakheka gainer yasendlini kanye nokulungiselela yayo

A gainer ezinhle ihlanganisa amaprotheni kanye carbohydrate nge lokucuketfwe fat ongaphakeme. Massonabornogo isiphuzo amaprotheni ezisekelwe yakhiwa yogurt engenawo amafutha kanye nobisi. Ubhanana, amawolintshi, ama-aphula, ama-strawberry kanye nezinye izithelo izithelo siyonezela cocktail yethu carbohydrate kancane. Ukuqedela isithombe ungasebenzisa uju kanye namagilebhisi omisiwe. Zonke izithako ngenhla kufanele kube kahle ezazixutshwe mixer.

nesikhathi irisidi

ukudla Liquid is ngokushesha amuncwa wumzimba. elula okunjalo futhi gainer ezinhle ziphele ngaphambi umsebenzi. Ngaphambi kokulala, ungenza okwengeziwe
Lula cocktail inguqulo, isusa uzime nensika Ukwakheka yayo izingxenye ezintathu kwezine zonke carbohydrate kanye kokushiya base amaprotheni. Ushizi, isibonelo, siwumthombo omuhle kakhulu we casein amaprotheni ngaphambi kokulala. Yidla gainer kungenzeka kanye ngosuku, ke kuzokhulisa ikhalori ezingeni ekudleni, futhi uvumele ukuba bathole yemisipha ngokulinganayo. Ukwenyuka fat umzimba incike intshiseko, ukukhuthala nesiyalo athlete. Kufanele ngaso sonke isikhathi ukuqapha inani carbohydrate, isisindo somzimba, futhi, kuye ngokuthi imiphumela eyatholakala, ulungise indlela yokwakheka cocktail, ukunciphisa noma ukungeza carbohydrate.

I gainer kangcono kwesisindo - kuseseyingcenye gainer, enziwe ngezandla zakhe!