Wanne gina jiki shi ne mafi kyau idan manufa shi ne don kara tsoka taro?

Sunadaran ta shahara tare da zuwan wasanni abinci mai gina jiki. Wannan gina jiki ne mai muhimmanci kashi a cikin abinci na wani dan wasa. Wannan shi ne na musamman samfurin tare da high gina jiki abun ciki (70-95%) da kuma gina jiki da aka sani ya zama babban kashi a gina tsoka taro. Da zarar a cikin jiki, da furotin da ake cleaved akan amino acid da cewa kai tsaye shiga a cikin samuwar da tsoka Kwayoyin. Saboda haka, tsoka girma ya dogara da adadin furotin cinye. Amma, akwai da yawa daban-daban iri iri na sunadaran. Saboda haka wanda sunadari ne mafi kyau?

Saukake digestible ( "m") gina jiki - shi ne whey sunadarai. Wannan gina jiki za a iya dauka a kowane lokaci - kafin da kuma bayan wani motsa jiki da safe ko da rana. Akwai m gina jiki - "ware" da furotin da kuma suna goyon bayan da manyan adadin carbohydrates - "nauyi gainer."

Slow ko whey gina jiki - shi casein da sunadarai. Wannan gina jiki wajibi ne a dauki wani dare ko tsakanin abinci a manyan lokaci na lokaci, saboda whey gina jiki, samun shiga cikin ciki "sāke" a cikin wani "gel." Wannan yana nufin cewa domin ta tsakiyan nonon mata da kuma kara narkewa bukatar da yawa fiye da lokacin da fiye da "sauri" gina jiki.

Gainer ne da daraja?

The kalmar "gainer" da aka samu daga English fi'ili, don samun, wanda ke nufin samun ko kara. Gainer - shi ne legkousvaevaemy gina jiki (madara ko kwai), wanda kara sauri carbohydrates, kamar sukari ko fructose. A wasu lokuta, ana kara da creatine. Rawar da creatine ne ƙara da na gani tsokoki.

The ayyuka na wannan samfurin a replenishing tsoka makamashi bayan horo da kuma a cikin hanzari gina jiki kira a tsoka nama. Duk da haka, an ba da shawarar ya dauki nauyi gainer 'yan wasa da suka yi aiki a kan taimako, ko rasa nauyi. Gainer qara ba kawai tsoka nama, amma kuma mai, domin shi ne ainihin gina jiki.

Protein norms samun

Domin mutanen da suke ba da hannu a wasanni, da furotin da amfani kudi ne daidai to 1.5 g da 1 kg na jiki nauyi da rana, kuma domin da 'yan wasa, wannan mulki more - 2-2.5 g da 1 kg. Alal misali, idan wani mutum ya nemi ya kara tsoka da kuma da nauyi ne game da 75 kg, dole ne sai 150-200 g na gina jiki a kowace rana.

100 grams nama ƙunshi game da 20-25 grams na gina jiki da kuma game da 80g na gina jiki da mutum ya ci, a cikin yini tare da abinci. Saboda haka, shi rasa 70-120 g, wanda wajibi ne a cika gina jiki cakuda.

Kudin shiga dokoki gina jiki

Sunadaran dauki wani hadaddiyar giyar cewa zai iya sauƙi shirya kanka. Yawanci, suna dauke da gina jiki, madara ko ruwan da sauran sinadaran, kamar 'ya'ya. Tare da taimakon wata blender duk wadannan aka gyara an Amma Yesu bai guje har sai m. Yana da wuya a ce wanda sunadari ne mafi kyau, domin su duk da daban-daban a raga. Idan mutum ya na aiki a kan sauƙi, to, wajibi ne a dauki m gina jiki bayan wani motsa jiki. Idan taro, nauyi gainer. Pure gina jiki dole ne za a dauka da safe kafin motsa jiki da kuma a ko'ina cikin yini. Casein gina jiki shi ne jinkirin ko yin da ake bukata ga dare. Tun da jikin mutum a lokaci ne iya zuwa sha 40 grams na gina jiki, don haka wajibi ne su raba wa liyafar Protein - 1 ko 2 scoops dauka a lokacin rana da kuma lokacin da gari ne 1 cokali.

Sharudda ga selection na gina jiki

Protein tsarin - mafi m mataimakin a zabi da kuma yadda za a sami mafi gina jiki. Daban-daban gina jiki garwayayye dauki kashi daga 40 zuwa 85% m gina jiki, da kuma sau da yawa wani mutum sayayya a al'ada sukari. Low farashin kamata ba zama babban rarrabẽwa a zabin.

Wajibi ne a yi nazarin abun da ke ciki da kuma Hanyar yin amfani nuna a kan lakabin kafin ka yanke shawarar abin da irin sunadaran gina shi ne mafi alhẽri. Daya kyau ingancin gina jiki sashi na 30 g dauke da 24 g gina jiki.

Sunadaran for tsoka girma saboda da high gina jiki abun ciki su ne tushen su girma. Ba tare da yin amfani da sunadarai wuya a cimma gagarumin sakamakon a horo. Protein ya kamata a dauka yadda ya kamata. Don san daidai abin da gina jiki shi ne mafi kyau da kuma dama gare ku, tuntuɓi likita.