Gainer - yog dab tsi? Gainers: xyuas ntawm cov kws kho mob, nqi, phiv

Yuav ua li cas sai sai tau nqaij loj thiab tseem muaj txaus lub zog rau enhanced hnyav txoj kev kawm? Yuav kom daws tau qhov no yooj yim ua hauj lwm yuav pab Creatine. Xyuas cov kws kho mob txog lawv feem ntau zoo. Tsaug rau nws cov kuas cov ntsiab lus ntawm carbohydrates thiab protein, cov khoom noj no ntxiv tau ua indispensable rau lub ncaws pob.

Gainer: yog dab tsi?

Nyob rau hauv cov kev ua si kev noj haus kev ua lag luam yog ib tug ntawm qhov zoo tshaj noj tshuaj pab - ceeb thawj gainer. Yuav ua li cas yog nws thiab yuav ua li cas yog nws ua hauj lwm? 50-75% ntawm cov ceev ceev thiab qeeb carbohydrates thiab 50-25% protein - qhov no yog qhov ratio uas muab nqaij noj kom zoo rau kev loj hlob thiab ib tug txaus tus nqi ntawm "roj" rau kev cob qhia.

lub siab tshaj plaws zoo yog siv rau cov gainers, mas lim cov nqaijrog thiab yooj yim digestible carbohydrates, thiab vitamins thiab minerals uas txhawb kev noj qab nyob. Tsis tas li ntawd, nws yog tsim los ntawm roj thiab enzymes uas ua rau kom zoo ua hauj lwm gainer. Ib txhia manufacturers txhim kho qhov zoo ntawm lub zaub mov additive los ntawm lub xam nyob rau hauv nyob tus yeees ntawm keratin - lwm txheej ntawm kev pab nqaij.

Lub ntsiab competitor rau dawb huv protein tshuaj - ceeb thawj gainer. Nws nqi yog hom twg los ntawm 800 rubles ib kilogram, uas yog yuav luag ob zaug pheej yig dua tshaj protein. Txawm li cas los, cov protein nws tus kheej thiab nyob rau hauv Gainer yog ob peb lub sij hawm tsawg. Ib tug ntawm qhov zoo tshaj plaws kev pab noj haus nyob rau hauv tus piv "nqi-zoo" - pawg-gainer.

Leej twg yuav tsum?

Raws li hais saum toj no, gainer rau nqaij loj yog indispensable. Thiab, ntawm chav kawm, hais tias nws yog cov neeg uas aims mus sau nws. Qhov no noj haus ntxiv no kuj yog tsim rau cov neeg uas thaum lub sij hawm kawm yaam puab paub heev aerobic kev ua si - ncaws pob, football players, basketball players. Gainer noj ua ntej kev kawm, kev sib tw los yog kev ua si, koj yuav tau txais ib lub mov ntawm lub zog rau ib ntev lub sij hawm thiab txuag hwj chim txog rau thaum xaus ntawm lub match.

Tsis tas li ntawd, vim lub high ntsiab lus ntawm carbohydrates, cov khoom noj no ntxiv yog zoo tagnrho rau cov neeg uas muaj ib tug mob siab heev metabolism thiab yog tsis inclined mus rau corpulence. Cov khoom noj ntawm ncaws pob pub ntau dua cov ntsiab lus ntawm carbohydrates. Rau cov neeg uas yog cov nquag mus yuav nyhav dhau heev lawm, haus gainer sai tig mus rau hauv lub cev muaj roj, es mob loj.

Cov neeg uas tsis tau noj tag nrho cov thoob plaws hauv lub hnub, yog tseem pab tau gainer. Yuav ua li cas yog qhov zoo tshaj plaws txoj kev uas yuav ua rau lub zog reserves, muaj tsis muaj tsis ntseeg. Txawm li cas los, hloov kev noj haus ntxiv tag nrho cov pluas noj yog tsis tsim nyog. Tsis txhob hnov qab tias lub cev yuav tsum tau ib tug kuas noj haus - yuav tsum tau siv ntawm cov nqaijrog, Sibhawm, carbohydrates, tseem ceeb cov vitamins thiab minerals, uas muaj peev xwm nkaus xwb yuav tau los ntawm khoom noj khoom haus.

Puas muaj tej kev phiv?

Tswvyim hais ua dabneeg daim ntawm cov ncaws pob noj gainer hais tias nws tsis zoo muaj feem xyuam rau cov txiv neej potency. Txawm li cas los, cov prerequisites rau xws li ib lub tswv yim tsis yog. Yog hais tias peb ua tib zoo xyuas cov muaj pes tsawg leeg cov zaub mov additives, tsis muaj cov tshuaj hormones, tsis muaj ntau ntawm tej yam khoom uas cuam tshuam rau lub tsev me nyuam muaj nuj nqi, muaj yog tsis pom.

Txawm li cas los, koj yuav tsum tau ceev faj thiab sab laj ib tug kws kho mob ua ntej koj muas gainer rau cov neeg uas muaj ib tug ib txwm mus muaj ntshav qab zib los yog muaj teeb meem nrog lub pancreas. High theem ntawm qab zib nyob rau hauv cov zaub mov additive yuav ua teeb meem.

Yog hais tias koj muaj ib tug rhiab digestive ib ntsuj av tau, tej zaum nws yuav ua rau tsam plab los yog plab hnyuv teeb meem. Nyob rau hauv cov ntaub ntawv no, xyaum ua tej yam nrog rau koob tshuaj nyob rau hauv cov kev taw qhia ntawm nws yuav txo tau los yog yuag gainer yuav los ntawm lwm chaw tsim tshuaj paus.

Nyob rau hauv tag nrho, koj muaj peev xwm tsis txhawj txog qhov tau txaus ntshai, siv raws li ib tug noj haus ntxiv Creatine. Xyuas ntawm cov kws kho mob tsuas hais nyob rau hauv lawv cov haum. Ib tug xov tooj ntawm cov kev tshawb fawb pom ib tug zoo ntxim mob loj pab thiab zuag qhia tag nrho koj qhov hnyav nce thiab tsis muaj mob rau kev kho mob.

thaum twg

Noj gainer feem ntau ib teev ua ntej koj workout. Qhov no yuav pab kom txhua tus tawm nyob rau hauv kev kawm thiab tsis yog li ntawd ntau npaum li cas xav tias nkees. Tseem siv gainer ua ntej kev kawm txwv tsis pub lwj nyob rau hauv tej nqaij vim cov amino acids uas tau txais mus rau hauv lub cev. Txawm li cas los, Yog hais tias lub hom phiaj ntawm cov kev cob qhia - mus hlawv roj loj, siv cov khoom noj khoom haus additives yuav pab tsis tau mus cuag nws thiab yuav txawm cuam tshuam nrog txoj kev no.

Tom qab 15 feeb ntawm kev qoj ib ce yuav qhib lub qhov thiaj li hu ua protein-carbohydrate qhov rais. Yog hais tias koj haus dej haus gainer nyob rau hauv lub sij hawm no lub sij hawm, lub protein tam sim ntawd yuav kis tau los ntawm lub cev thiab yuav tsum tswj lub restoration ntawm microtrauma nyob rau hauv cov nqaij, thiab yog li yuav ua rau kom lawv txoj kev loj hlob thiab los thaiv tus txheej txheem ntawm lawv kev puas tsuaj.

Pom zoo rau siv

Manufacturers xav ntxiv rau koj cov zaub mov gainer ib zaug ib hnub twg. Koj ua tau txhua txhua hnub tus nqi ntawm 100-150 grams tusyees 5-7 koob tshuaj nrog noj mov thoob plaws hauv lub hnub. Tsis tas li ntawd, ib co coaches kom noj gainer ob zaug ib hnub twg - nyob rau hauv thawj cov khoom txom ncauj tom qab noj tshais thiab tom qab kev kawm. Yog hais tias hnub no koj tau so los ntawm lub cev kev ua si, ces tus thib ob txoj kev - ib tug khoom noj txom ncauj nyob rau hauv lub yav tav su.

Dilute qhuav hmoov gainer pom zoo dej, mis nyuj los yog kua txiv. Ntxiv dej, koj tau txais xwb ib tug saj additive, mis nyuj, ntxiv rau tus nqi ntawm cov protein, kua txiv - carbohydrates.

Tsis txhob ntau tshaj txhua hnub koob tshuaj los ntawm kev noj gainer. Hais tias nws yuav ua rau kev phiv, yuav tsum tsis txhob yuav nyob rau hauv kev ua xyem xyav.

Tsev gainer

Rau cov kiv cua ntawm txhua yam zoo meej kev npaj ntawm cov nqi khoom noj khoom haus ntxiv rau lawv tus kheej txhais tes. Qhov zoo tshaj plaws gainer rau loj - nyob rau hauv lub tsev chav ua noj. Nws zoo dua yog tsis tsuas yog hais tias koj yuav tso siab tau nyob rau hauv qhov zoo tshaj ntawm cov khoom rau ib tug dej cawv, tab sis kuj koj yuav xaiv rau txhua tus saj gainer thiab mus diversify lawv cov menus.

Ntawv yuav tshuaj muaj li proportioned cov nqaijrog thiab carbohydrates ntawm 1: 3. Lub ntsiab Cheebtsam hais tias ua li ib tug dej cawv - ib lub hauv paus (mis nyuj, cov kua mis nyuj cov khoom, kua txiv hmab), cov nqaijrog nyob rau hauv daim ntawv ntawm cov tsev cheese, qe, mis nyuj hmoov thiab qeeb carbohydrates - zib ntab, txiv hmab txiv ntoo, cereals.

Yog li ntawd, armed nrog ib tug tov khoom thiab pheej yig set ntawm cov khoom, peb npaj mus rau qhov kev npaj ntawm pab rau kev kho mob cocktails. Ib ob peb feeb - thiab yog npaj txhij rau qab tsev gainer. Tus nqi rau nws lawm nyob rau hauv koj tus kheej chav ua noj yuav tsum tau tsawg heev. Ib tug qauv rau qhov kev npaj ntawm tag nrho cov zaub mov txawv yog tib yam - mus rau nteg cia lawv cov khoom nyob rau hauv ib tug tov khoom los yog rab thiab sib tov meej. Yog li ntawd, muaj tsuas yog cov tsim nyog cov khoom xyaw uas yuav satiate lub cev cov nqaijrog thiab carbohydrates thiab yuav muab lub zog rau ib tug ob peb teev.

zaub mov txawv gainer

daim ntawv qhia 1

• 200 grams ntawm cheese (0% roj)
• 3 dia zib ntab
• 30 g ntawm txiv laum huab xeeb
• 2 tsawb
• 200ml mis nyuj

daim ntawv qhia 2

• 100 g ntawm cov hwv
• 200ml mis nyuj
• 1 txiv tsawb
• 100 ml ntawm cov txiv kab ntxwv kua txiv
• 2 tbsp. l. fructose

daim ntawv qhia 3

• 250ml mis nyuj
• 4 qe dawb
• 2 dia pos jam
• 150 g ntawm txiv hmab
• 60g porridge

daim ntawv qhia 4

• 100 g ntawm cov hwv
• 150 ml ntawm cov txiv kab ntxwv kua txiv
• ½ txiv tsawb
• Kua txiv ntawm ½ txiv qaub
• 1 diav jam

daim ntawv qhia 5

• 1 khob cream (10%)
• 200ml mis nyuj
• 2 tsawb
• 6 quail qe
• 2 dia rosehip phoov

Xav mus yuav ib tug gainer los yog npaj nws tus kheej - cov kev xaiv yog koj li. Tus nqi thiab cov kev pab nws yuav tsis hloov.