Abinci mai gina jiki ga 'yan wasa: furotin-carbohydrate cakuda gainer. Mene ne shi kuma wanda ya shige?

Professional wasanni, kuma ko da wani mai son, yana da wuya a kwatanta ba tare da wani na musamman da abinci da kuma kari da cewa taimaka a cikin wani gajeren lokaci zuwa gina tsoka. Girma a shahararsa a tsakanin 'yan wasa yakan mallaki gainer. Abin da shi ne da kuma abin da shi da ake amfani? Sananniya ta alhẽri wasanni wallafe bayyana a fili cewa wannan m samfurin, wanda ba cutarwa. Amma wasu masana yi gargaɗi da cewa wannan tsarin - wani m sunadarai, kuma shi ba da shawarar yin amfani da. Saboda haka ya yi daidai?

An bincika a matsayin wani ɓangare na

Gainer - abin da yake da shi? A zahiri translation daga Turanci da kalmar na nufin "samun, karɓo su, gina." Yana wakiltar ƙari ne mai gina jiki-carbohydrate cakuda, da kudi na carbohydrate a cikin abin da ma ya wuce gina jiki:

• 50-75% - carbohydrates, wanda da daban-daban glycemic index (dama iri). Wannan factor damar jikin mutum don samun matsakaicin adadin kuzari da kuma samar da wani ajiye na glycogen a tsokoki.
• 50-15% - sunadaran. Specific sunadaran kunshe ne a cikin Gainer, samar da jiki da wani ganiya adadin amino acid. Wannan hujja damar da 'yan wasa warke da sauri bayan nauyi motsa jiki.

Masana sun ce cewa za ka iya samun mafi gina jiki narkewa, amma yin amfani da shi a hade tare da carbohydrates. Wannan bayani zai ƙwarai ƙara shahararsa ta wannan samfurin tsakanin 'yan wasa.

musamman Additives

Idan ka zabi wani gainer, tabbata ka jũyar da hankali ga gaban a tsarinta da wadannan aka gyara:

• Glutamine. Special amino acid da za su iya ta da kira na ji ba gani: testosterone, girma hormone (HGH). Wannan shi ne wani real "tubali", wanda taimaka gina tsoka taro. Bugu da kari, jini matakan na fili taimaka da dan wasa warke ƙaruwa supercompensation sakamako.
• Taurine - wani takamaiman fili, wanda rayayye musababin a kan da yawa matakai na samar da makamashi metabolism a cikin jiki da kuma kai tsaye zuwa cikin tsoka nama. The abu iya inganta sakamako na creatine da kuma wasu mahadi. Wannan bangaren shi ne Popular: shi ne kara da cewa a daban-daban tsarin na wasanni abinci mai gina jiki da kuma abubuwan sha.
• Creatine. Yana da wannan acid kira makawa tada jimiri da karfin ci gaba.

Wasu masana'antun ƙara da sinadarin gina jiki cakuda su da yawa daban-daban bitamin da kuma ma'adanai, amma wadannan aka gyara su ne ainihin Shũgabanni daga cikinsu.

Lura cewa Creatine dauke da kusan babu kitse, sai tsoka sa ne saboda tsabtace makamashi, ba mai. Har ila yau, sau da yawa sun hada da musamman enzymes - suka ta da assimilation dukkan sauran gyara.

Ta yaya suka yi aiki

Gainer - abin da yake da shi da kuma yadda za a yi aiki a jiki? An sani cewa abinci mai gina jiki - mai da muhimmanci sosai factor a wasa ayyuka, musamman bodybuilding, inda rayayye kara jiki nauyi. Na gina jiki abun da ke ciki da aka tsara da farko don daidaita kullum rage cin abinci na 'yan wasa za su iya jure nauyi. Me ya sa zan bukaci gainer:

• Don rama domin amino acid da kuma carbohydrate balance nan da nan kafin a fara horo. Wannan taron da aka tsara don kara da sakamako na karfin horo da taimaka gina tsoka sauri.
• Mataki na biyu shi ne don cika da kasawa na carbohydrates da kuma gina jiki bayan loading ne duka. A wannan lokacin da jiki cike take da bukatar karin ruri da ƙarfi - shi ba ka damar samun nauyi mafi sauri, da tabbatar da ci gaban da tsoka Kwayoyin.
• A samfurin taimaka wajen kara yawan overall caloric ci.
• Yana hidima a matsayin wani muhimmin bangaren da wasanni yanayin.

Kamar yadda muka gani daga wasu masana, jikin mu ba zai iya nike da kuma samun duk dole sunadaran da carbohydrates daga abinci, don haka bayar da shawarar da shan gainer.

Wannan shi ne ikon kwat da wando

Gainer - abin da shi ne da kuma wanda ya da amfani? Dace da mutane ramammu jiki ya ko ectomorph. Tare da wadannan tarawa, za su iya zuwa da sauri samun tsoka taro a gwada gajeren lokaci. Duk da haka, irin wannan kayayyakin ba su dace da 'yan wasa da suke da haddi nauyi - carbohydrates ana rayayye ajiye a adipose nama. Dace Additives, ba kawai Bodybuilders. Suna kuma bada shawarar yin amfani da 'yan wasa,' yan wasa, boxers da sauran 'yan wasa. Saboda mai fadi da aikace-aikace gainer a cewa kafin horo da shi na samar da jiki da mahadi da cewa kara adam jimiri kuma suna da wani spasmolytic sakamako.

akwai wani madadin

Idan ba za ka iya saya da tsada wasanni abinci mai gina jiki, za ka iya sauƙi shirya gida Creatine. Babban abu - tuna cewa wasu aka gyara ya kamata a kunshe ne a cikin su. Muna shirya cocktails yin amfani da wadannan amfani kayayyakin:

• Sunadaran dauke da madara, gida cuku, madara, qwai da kuma sauran kayayyakin.
• Carbohydrate-arziki ayaba, jam, jam, halitta zuma.
• Dalili a hadaddiyar giyar: wani acidic ruwan 'ya'yan itace, madara, yogurt.

Don samun lafiya sha cewa zai mayar da ƙarfi kuma taimaka wajen gina tsoka, kana bukatar ka Mix dukan sinadaran da kuma kara. Ku tsarin da daidaito na yogurt, ku sha, kiwon lafiya. Wannan wani zaɓi ne manufa ga mutanen da suke da wary na gama gainers, tsoron cutar da lafiyar jikinsa.

Ka lura da cewa masu sana'a da 'yan wasa fi son har yanzu factory takwarorinsu wasanni abinci mai gina jiki kayayyakin. Daya m ƙari qagaggun iya kira "Mass Gainer". Sharhi kan 'yan wasa, musamman Bodybuilders, tabbatar da cewa da samfurin daidai samamme ta jiki, da kuma maza maza taimaka wajen gina tsoka. Gaskiya ne cewa akwai irin wannan yardar ba cheap.

Dear matasa 'yan wasa, tuna cewa domin cimma wani sakamakon tabbatacce daga yin amfani da daban-daban gainers, dole ne ka cika da shawarar magani da kuma isassun sashi. A wannan yanayin, shi zai zama cikakken m zuwa gare ku idan ba ka load jikinka m horo.