Ib co ntawm cov kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv. Yuav ua li cas kev ua si kev noj haus rau cov leeg loj teeb yog zoo dua?

Rau qhov kev siv ntawm ib tug ua si lub cev yog tsis tshua muaj ib qho tseem ceeb kev noj haus, vim hais tias cov nqaij no los ua vim rau nkag mus rau lub cev ntsiab. Thiab yog hais tias koj muaj ib lub hom phiaj kom sai tau nqaij loj, ces muaj tag nrho cov tseem ceeb rau xaiv txoj cai set ntawm cov kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv.

Muaj yog ib tug ntxhais muab cov kev ua si kev noj haus rau ib co ntawm cov nqaij loj, uas yuav tsum paub txhua kis las:

• BCAA;
• multivitamins;
• Omega-3;
• Glutamine.

Cov tshuaj tsis tsuas pab tau los tsim rau cov nqaij ntshiv, tab sis kuj pab txhawb zuag qhia tag nrho noj qab haus huv.

Rau cov leeg loj recruitment yog tsis txaus pa khoom, nyob rau hauv txhua rooj plaub yuav tsum tau nrhiav kev pab los ntawm cov kev ua si tshuaj. Nyob rau hauv tas li ntawd, koj yuav tsum qhia ib, thiab nws yog ib qhov tseem ceeb heev kom muaj ib tug seem ntawm calorie ntau ntau. Tag nrho bodybuilders coj ib tug complex ntawm kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv, uas muaj ib tug ob peb pab yooj yim.

whey protein

Qhov no yog ib qho ntawm lub ntsiab Cheebtsam, uas yog ib feem ntawm ib tug kev ua si noj haus rau nkag mus rau hauv nqaij ntshiv. Qhov no additive muaj ib tug complex muaj pes tsawg leeg, uas yuav ua tau txawv heev, tiam sis muaj ntau yam tseem ceeb hais thiab amino acids mus rau hauv nws. Cov nqaijrog - ib tug tseem ceeb ib feem ntawm uas yog muaj nyob rau hauv tej kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv.

Gainer

Yog hais tias koj cia li yuav tsis tau yuav tsum tau tus xov tooj ntawm calorie ntau ntau, ces tuaj mus rau cov kev pab gainer, uas kuj yog ib qho tseem ceeb tivthaiv uas yuav tsum tau muaj nyob rau hauv ib tug txheej ntawm cov kev ua si kev noj haus rau ib co ntawm cov nqaij loj, vim hais tias ib tug loj npaum li cas ntawm cov protein - tus yuam sij rau mob loj. Tab sis thaum xaiv ib gainer yuav tsum them nyiaj tshwj xeeb mloog mus rau cov muaj pes tsawg leeg. Nws yog ib qho tseem ceeb kom paub meej tias carbohydrates nyob rau hauv nws yog ntau heev, preferring protein.

BCAA

Nws yog ib tug complex ntawm peb amino acids: leucine, isoleucine thiab valine. Lawv yog cov tseem ceeb heev rau lub cev, tab sis nws tsis ua ke lawv tus kheej. BCAA nkoos zus tau tej cov insulin, uas yuav pab khoom noj rau cov leeg. Dhau li no peb amino acids inhibit protein cleavage thiab degradation ntawm nqaij.

pre-workout chaw

Feem ntau zoo nkauj exhausting workout cev muaj zog tsis nyob twj ywm. Tiv nrog nws thiab ntxiv zog thiab lub zog thaum lub sij hawm ib ce muaj zog yuav pab tau tus siv ntawm simulators, uas yog tsim los ntawm cov caffeine los yog geranamin. Yog hais tias koj xav tau ntxiv zog, nws muaj kev ruaj ntseg rau ntxiv rau koj sau los ntawm kev ua si kev noj haus rau ib co ntawm cov pre-workout leeg ceg.

creatine

Nws tsub kom lub dag lub zog thiab nkoos txoj kev loj hlob ntawm tagnrho. Rau hnub tim, lub lag luam muaj ib tug lossis loj tus naj npawb ntawm ntau ntau yam ntawm creatine, tab sis feem ntau yog cov monohydrate.

Omega-3

Qhov no feem yog muaj nyob rau hauv fatty ntses, tab sis txawm hais tias yog tej zaum kuj tsis txaus kis las, thiab yog li ntawd nws yog tsim nyog mus rau chaw uasi rau tshuaj. Qhov zoo tshaj plaws kev xaiv - nws yog ntses roj. Omega-3 txoj kev, uas speeds cov me nyuam ntawm tseem ceeb tshuaj rau cov nqaij ntshiv. Tab sis qhov no yog nws usefulness tsis xaus muaj, raws li nws speeds metabolism, uas yuav pab tau tshem ntawm cov rog, thiab yog pab tau rau cov hlab plawv system.

multivitamins

Lawv muaj zoo tsis ntxim rau cov leeg loj hlob, tab sis, dua li no, tsis muaj tsis tseem ceeb. Chasing ib tug txheej ntawm qhov ceeb thawj, noj ntau yam tshuaj, cov kis las pib tsis nco qab txog ib co tseem ceeb cov vitamins, tsis muaj uas chaos tshwm sim nyob rau hauv lub cev. Txawm hais tias koj noj txiv hmab txiv ntoo thiab zaub nyob rau hauv loj qhov ntau, ib co vitamins tseem nco.

Glutamine

Qhov no amino acid yog pom nyob rau hauv cov nqaij tshaj plaws. Txawm tias lub cev thiab nws tus kheej muaj peev xwm ntawm ua nws, ib qho ntxiv cov txheej txheem yog tsis mob. Glutamine yuav pab tau rov qab, li ntawd nws yog zoo tshaj plaws nqa mus siv rau nws tom qab workouts thiab thaum hmo ntuj. Glutamine yuav tsum tau muaj nyob rau hauv koj cov kev ua si kev noj haus, nws yog tsuas tsim nyog rau cov ceev ceev recruitment ntawm nqaij loj.

uas tsis

1. Noj tshais muaj tsuas uas muaj protein ntau. Qhov tseeb hais tias nyob rau hauv thaum sawv ntxov noj zaub mov nplua nuj nyob rau hauv carbohydrates yog tsis ncaj ncees lawm - nws yeej muaj tseeb, raws li ntev raws li peb pw tsaug zog, cov ntshav qab zib mus cia thiab tag nrho cov carbohydrates noj tom qab waking li, mus ncaj nraim mus rau lub plab. Txhua leej txhua tus muaj lub hom phiaj mus nce nqaij loj, yuav tsum tau nruj nreem noj su. Tus thawj tshaj plaws, sai li sai raws li lub sawv, nws yog ib qhov zoo tshaj plaws rau haus ib protein co, tab sis tsis yooj yim, tab sis ib tug heev hydrolyzed whey protein cais. Qhov no yog ib qho tseem ceeb vim hais tias cov ib txwm ntshiab yuav tsum absorbed rau ib ntev lub sij hawm, thiab hais tias hais txog 15 feeb. Thaum lub sij hawm no koj yuav ua li cas ib txhia tus kheej tej yam uas, xws li muab ib tug da dej. Tom qab no lub sij hawm, lub qab los noj mov yuav tau, vim hais tias cov protein yog twb lub sij hawm rau assimilate, leeb cov metabolism hauv, thiab lub cev yuav pib mus nug rau cov tshiab feem ntawm cov khoom noj. Thaum nws tuaj mus rau hauv lub chav ua noj, koj yuav noj scrambled qe, oatmeal, pancakes, tsev cheese. Yog hais tias koj xav tau, koj muaj peev xwm noj ntau ntau yam tais diav. Nyob rau hauv thaum sawv ntxov noj cov zaub mov nws yog ib qho tseem ceeb kom muaj ob qho tag nrho cov protein ntau thiab carbohydrates, li ntawd, lawv yuav tsum sib npaug zos. Qhov loj tshaj plaws - mus noj koj sau. Raws li cov dej haus pom zoo kom haus dej haus ib khob ntawm cov tshuaj yej ntsuab. Thiab, ntawm chav kawm, muaj peev xwm tsis nco qab txog cov vitamins thiab Blue siab roj!
2. Ib tug loj tus naj npawb ntawm carbohydrates tam sim ntawd tom qab qoj ib ce. Koj muaj peev xwm feem ntau hnov tswv yim hais txog dab tsi koj xav tau tom qab kev kawm tas noj yooj yim digestible carbohydrates, tab sis nws tsis yog lawm. Yog li, tsuas yog tus qab los noj mov yuav mus rau lub tom ntej no 2:00, tsis tas noj zaub mov uas yog tiag tiag ib qho tseem ceeb rau cov leeg loj hlob. Fast carbohydrates yog zoo xwb yog hais tias tus lub hom phiaj yog ua kom lub zog thiab endurance, es ib tug set ceeb thawj. Thiab yog hais tias koj rau siab mus lub xeem, ces koj xaiv yog nyob rau hauv lub protein.
3. Tsis kam ntawm cov protein shakes. Ib txhia tsis muaj nyob rau hauv cov khoom siv rau cov kev ua si kev noj haus rau cov leeg protein set, tsis pub Gainer, ntseeg tias tsuas yog ib tug ua ke ntawm carbohydrates thiab protein los ua tus nyhuv, thiab cov protein nws tus kheej tsis yog. Nws ntiav ib tug heev yooj yim txoj cai: rau mob loj protein yog ib qho tseem ceeb, yog li thawj zaug uas yog mus tsom koj cov xim rau nws. Cov neeg uas ib ce muaj zog tsis tu ncua nyob rau gym, thiab yuav tau luj, nws yog pom zoo kom haus protein nyob rau hauv tus nqi ntawm 2-3 grams ib kilogram ntawm lub cev hnyav. Tsis tas li ntawd, nws yog ib qho tseem ceeb tsis tau los ua kom tau nyhav rau ib tug tsis tu ncua, thiab nyuaj rau noj ib tug ob peb lub lim tiam, ua kom tau qhov zoo tshaj plaws kev tshwm sim, thiab ces muab koj lub cev rau ib tug so ntawm lossi mus txog calorie ntau ntau. Rau ib txheej ntawm cov nqaijrog uas huab hwm coj los ntawm cov pa khoom yog tsis txaus, thiaj li tsis muaj cov kev pab uas muaj protein ntau shakes nyob qhov twg. Qhov zoo tshaj plaws ntawm tag nrho cov kws tshuaj thiab post-workout haus whey protein thiab qeeb protein ua ntej yuav pw. Yuav ua li cas kev ua si kev noj haus rau ib co ntawm cov nqaij loj yuav ua li cas tsis muaj protein kokteyde? Tsis
4. Underestimating cov BCAA thiab Glutamine. BCAA - yog ib tug complex ntawm peb amino acids uas tseem ceeb heev: isoleucine, leucine thiab valine. Lawv pom tau hais tias yuav luag tus tseem ceeb tshaj plaws lub tsev blocks ntawm nqaij. Qhov tseem ceeb ntawm kev noj cov amino acids yog tseem nyob rau hauv lub fact tias lub cev tsis tau ke lawv tus kheej, yog li ntawd lawv tuaj nrog cov zaub mov. BCAA yog tso tawm tsuas yog cov tshuaj ntsiav daim ntawv no, kuj nyob rau hauv cov hmoov, uas tswj cov kev txais tos raws li ib tug hmoov, cov mov thiab ntxhiab, nws yuav muab ntxiv nyob rau hauv ib tug shaker, thiab cov khoom noj khoom haus. Cov amino acids yog pom zoo kom haus dej haus thaum lub sij hawm ib txoj kev kawm kev sib kho, uas yog, tus siv split 3 lub sij hawm: ua ntej, lub sij hawm thiab tom qab.
5. Tab sis ib co amino acids los ntawm BCAA txaus rau cov nquag mob loj. Lub cev xav tau kev pab ntau amino acids tshaj yav dhau los peb. Ua tsaug rau lawv, nws yuav tau mus recuperate thiab tsim cov tshuaj hormones. Thiab qhov no mus rau cov kev pab ntawm cov amino acid hmoov. Lawv nqis ceev thiab ntau qab ntxiag mus rau lub saj ntawm cov ntsiav tshuaj. Yuav kom siv tau lawv zoo tshaj plaws tam sim ntawd tom qab ib tug noj mov.
6. Ib txhia yuam ntseeg tau hais tias dej yog ib yam teeb meem ntawm lub digestive dab. Nws tsis yog, thiab dua li, nws tseem yog tsim nyog. Dej - lub engine ntawm anabolic dab nyob rau hauv lub cev uas txhawb txoj kev loj hlob ntawm cov nqaij.

Cov kev ua si kev noj haus rau ib co ntawm cov ntshiv cev huab hwm coj

Kom Qhuav - nws yog ib qho sij hawm nrog bodybuilders. Lawv qhia cov kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv, uas yog tsim los maximize lub tshem tawm ntawm lub cev muaj roj, uas ua rau lub cev haum thiab cov nqaij yuav ua ntau pom meej. Ntawm no, txhua yam yog ib zajlus kom, thaum lub sij hawm qhuav ntawm ib tug neeg nrhiav kev poob lub dhau heev lawm dej.

Raws li sawv daws paub, lub cev yuav siv sij hawm zog feem ntau ntawm carbohydrates. Qabzib nyob qis qis rau hauv lub cev raws li glycogen, thiab nyob rau hauv cov ntaub ntawv uas tej zaum yuav haus ntau heev carbohydrates, glycogen yog pib hloov dua siab tshiab rau hauv roj. Yog li ntawd yuav ua rau lub cev haum, koj yuav tsum tau siv no glycogen thiab muaj roj, uas cais cov khoom noj carbohydrates thiab lub cev yuav pib coj Tshuag ntawm cov carbohydrate. Txawm tias thaum xub thawj pom qhov no zoo ntawm thiaj li hu ua noj cov zaub mov no mas npaum, nws yuav ua tau txaus ntshai. Yog li ntawd ua tej yam zoo li hais tias ntau tshaj li tej ncaws pob. Koj muaj peev xwm tsis xaiv qhov zoo tshaj plaws ua si kev noj haus rau cov leeg loj tag nrho teev txoj cai, vim hais tias nws yog heev neeg.

Feem ntau cov feem ntau, bodybuilders chaw uasi mus rau qhuav ua ntej cov kev sib tw. Muaj 4 yam khoom uas yuav tsum tau consumed nyob rau hauv unlimited qhov ntau: qe dawb, nqaij qaib mis tsis muaj daim tawv nqaij thiab muaj roj txaus steamed ntses, squid fillets. Tab sis nyob rau hauv cov khoom noj, txawm hais tias nyob rau hauv heev me me, tab sis yuav tsum yog tam sim no nyob rau hauv daim ntawv ntawm carbohydrates, zaub, dib, zaub qhwv, buckwheat porridge. Rau qhov nruab nrab neeg nrhiav kom poob ceeb thawj, kom qhuav yog tsis zoo tshaj plaws kev xaiv. Nyob rau hauv cov ntaub ntawv no nws yuav tsum txaus ua raws li ib ob peb yam yooj yim cov kev cai.

Cov kev cai ntawm khoom noj kom zoo

1. Nws yog tsis tsim nyog rau pa rau koj lub cev ceev nrooj cov pluas noj. Qhov twg zoo dua paub thiab noj dab tsi yog ib qhov zoo thiab kom tsis txhob muaj teeb meem cov khoom.
2. Nws yog qhov zoo tshaj plaws rau nws lov tes taw nws tus kheej, li ntawd, nws yog hmoov khoom thiab qab zib.
3. Mayonnaise, chips, sausages, ice cream kev hloov rau zaub, nceb, cheese, yogurt, cheese.
4. Sau kom tiav rejection uas muaj roj yuav tsis tshua muaj txaus ntshai rau tus kab mob, raws li messed up cov metabolism, daim tawv nqaij, plaub hau thiab rau tes.
5. Noj tshais - cov tseem ceeb tshaj plaws noj mov ntawm lub hnub.
6. Tsis txhob thauj mus ua ntej yuav mus pw. Yog hais tias nws muab tawm hais tias koj muaj sij hawm los noj lig dhau lawm, nws yog qhov zoo tshaj plaws rau noj dab tsi los ntawm txiv hmab txiv ntoo thiab yogurt.
7. Muaj feem ntau yog qhov zoo tshaj plaws, tab sis nyob rau hauv me me.

Domestic kev ua si kev noj haus rau nkag mus rau hauv nqaij ntshiv li sai tau. Koj muaj peev xwm npaj tau koj tus kheej thiab protein shakes thiab tso siab tau nyob rau hauv lawv cov muaj pes tsawg leeg. Tag nrho cov uas yuav tsum tau - nws yog ib lub rab thiab txoj cai cov khoom xyaw.

1. Tus thawj protein-carbohydrate cocktail yuav tau ua los ntawm ib tug ua ke ntawm cov mis nyuj, 1 txiv tsawb thiab 1 diav ntawm zib ntab.
2. Tej zaum tseem yuav npaj los ntawm 100 g ntawm cheese mis nyuj + + txiv tsawb.
3. Lwm cov kev xaiv - nws yog cov mis nyuj, qe dawb, txiv tsawb thiab ib diav ntawm qab zib.

Nws tsis yog tag nrho cov kev xaiv ntawm cocktails. Noj rau hauv cov saib xyuas cov khoom xyaw thiab ntxiv rau lawv ntau txiv hmab txiv ntoo thiab ceev yuav ua ib tug protein co, uas yuav tsis muaj zuj zus tshaj muas, thiab nyob rau hauv tas li ntawd, lub khw mixtures tej zaum yuav tam sim no tej teeb meem tshuaj, thiab nyob rau hauv lub haus koj npaj koj tus kheej kom paub meej.