A gainer olungileyo - yokupheka ekhaya

imisipha iseti - akukho lula. Emva ukwanda kumsebenzi ebonakalayo phakathi evekini nokwanda otyiwa caloric. Maxa wambi, nomdlali uya kuqalisa ukucinga malunga nokuthengwa zemidlalo ezongezelelweyo isondlo: igaqa iimagazini, cela abahlobo ngokufumana ulwazi. Xa rhwebo mihla yonke kwiindawo zokubeka phezu kwentloko abanini elizayo nesifuba esibanzi kunye namagxa baphalaza izithuba kunye neevidiyo akhuthaza Creatine "ezilungileyo". Le gainers market kunye neeproteni, imithetho efanayo ukuba isicelo kwezinye izinto eziya iimarike. Ukuba ufuna nayiphi na into engundoqo umenzi - ukuba athengise kangangoko kunokwenzeka yorhwebo. Ukusuka a ze zokwazisa esimele ukusindiswa ngalo. Akukho gainer ezingafakwanga nkqu phezulu 10 engundoqo imiba inzuzo kwezihlunu. Oku kuthetha ukuba unako ukubeka bucala imali kwi into enye.

Yintoni gainer?

A gainer ezilungileyo protein umgangatho ophezulu kunye nenani elikhulu carbohydrate. Ezo songezelelo ukutya yenzelwe ukuphucula iziphumo steroid, nto leyo ekhokelela inzuzo ubunzima. Kwi-avareji, omnye gainer ukukhonza iqulethe malunga 600 kilojoules, 50-70 iigrem carbs kunye 30-55 iigrem protini. Abavelisi bathi Creatine sebenzisa amaxesha ezimbini ukuya kwezintathu ngemini. Kufuneka ukuba ibe gainer elungileyo ukusuka kwisiqingatha ukuya amawaka amathathu. Xa ibhanki enye (1.5 kg) siqulethwe 10-20 izabelo. Esi songezelelo - yinto zodidi yemali nje kuphela, kodwa isixa esibonakalayo calories kwemfuneko. Umzekelo, uninzi gainers yoo-imarike ziqulethe izixa ezikhulu iswekile. Xa umthamo ngcathu, ngathi yonke enye into kweli hlabathi, nasiphi na isondlo imidlalo akuyongozi. Kodwa Ndisakholelwa ukuba impendulo yombuzo indlela engcono gainer othululwayo, sesi silandelayo: "Ikhaya yendalo . Zesiselo protein-ekudleni"

Ukubunjwa gainer zasekhaya kunye nokulungiselela yayo

A gainer olungileyo ngokudibanisa protein carbohydrate ezinomthamo amafutha. Massonabornogo tywala protein-based yenziwe ngamanqatha-ezamahala iyogurt kunye nobisi. Iibhanana, orenji, ama-apile, amaqunube kunye nezinye iziqhamo kunye amaqunube ndongeze iicarbohydrate bethu cocktail. Ukuze ugqibezele lo mfanekiso ungasebenzisa kwakhona ubusi kunye neerasentyisi. Zonke izithako ngasentla kufuneka wenziwe ngocoselelo kwi lokuxhuba.

ixesha irisithi

ukutya ulwelo ngokukhawuleza zifunxwe ngumzimba. Loo elula kunye gainer elungileyo kufuneka ugxothwa umthambo. Ngaphambi kokuba ulale, ungenza ngaphezulu
Uguqulelo kolunye ulwimi olulula cocktail, ndihambe ndikhetha ukwakhiwa yayo kwiikota ezintathu zonke carbohydrate yashiya isiseko protein. Sisi, umzekelo, ngowona mthombo weeproteni casein phambi kokuba ulale. Yitya gainer inokuba kanye ngemini, oko kuya kwandisa inqanaba osidingayo odla wenu mthabatheni, ukuvumela ukuba bafumane ubunzima kwezihlunu ngokulinganayo. Ukwanda kwamafutha emzimbeni kuxhomekeke inzondelelo, ngenkuthalo kunye nokuziphatha yembaleki. Kufuneka usoloko esweni isixa carbohydrate, inzuzo ubunzima, kwaye, kuxhomekeke iziphumo ezifunyenweyo, ukunyenyisa ukwakhiwa cocktail, ukunciphisa okanye ukudibanisa silambile.

Le gainer kakhulu ukutyeba - kusenjalo gainer, eyenziwe ngezandla zakhe!