ʻai no ka lākou o ka Muscle nuipa: mea e ai i ka mea e ulu Muscle,ʻaʻole momona

A nui ka nui o ka 'ike i ua hina iho nei ma luna o nā poʻo o nā kanaka seriously limahana ma ka hola i loko o ka manaolana o ka iiaaau mea Slim, kēlā a me ke kokua ia kino, pinepine i hookahuli ai, i kekahi manawa controversial a mokuhia i kaʻokoʻa. Ia manawa, aole e huikau:

1. Ka pololei, hoounauna / hola / 'ē aʻe ano o physical hanana hulina me ka pulakaumaka ma ka ikaika aʻo.
2. Kupono kino no ka lākou o ka Muscle nuipa a.

Kēia - i ka papa kuhikuhi, a OAXA kia o ke kūkuluʻana,ʻaʻole pono ke slender kino, akā, i ke kino me ka laholio a me ka maʻemaʻe nāʻiʻo. Inā ke kahe o ka hola mea oi a emi akaka, o ka ai ke kumu o ka hapanui hilahila.

Ikaika olelo ana, i kaʻai no ka Muscle huapalapala - i ka manaʻo o ke kanaka, a me ka pono e like me kēlā me kēia kanaka. O ka ihu, malaila e walaʻau ai i ka mea kupono e malama.

1. Pinepine uuku, e ai ana. Ke mau aaeei ekoluʻai e auou caiaiai ma kaʻaiʻana 5-6 manawa i ka lā ma luna o awelika ka leo wale i kaʻai (3 lima). Oia ka iaoia mea maikai no ka mea, e koke assimilated na māhuaola, a hele wale i ka pono o ka meaola, mai ka hailonaʻana ma luna o nā lākou kīkala, i na mea kaua a me ka abdomen.
2. High calorieʻai. O ke kanaka e hana ana i loko o ke keʻena nui ma luna o ka lākou o ka Muscle nuipa a, Noho ka awelika o ka 15% oi ikehu ma mua o ka awelika. Nolaila, e pono oi ikehu, a pono e loko mai o ka ai.
3. Ke kumu o ka meaʻai - carbohydrates. A me carbohydrates - eiiieaena. Rice, oatmeal, uala, nulu'Īkalia, buckwheat. E like me 'oe ke ike, no kaʻai, e kūkulu Muscle mea fundamentally okoa mai i kaʻai no ka kaumaha poho. Eia naʻe, ka makemake nui o ka i kekahi okoa.
4. pono 'ia ma kēlā me kēia ai Products me kiʻekiʻe kumuʻiʻo maʻiʻo. Ua hiki e moa umauma, ka iʻa, pipi, MeaʻAi O Ke Kai, me ka waiū, etc. ua haawiia mai i haʻahaʻa-momona huahana (koe ka iʻa) koho. ʻiʻo puaʻa ua maikaʻi ke hoʻokoe 'ia mai i kaʻai. he pōpilikia ka helu o koi kumuʻiʻo no lā like penei: 2 g. kumuʻiʻo no 1 kg kino ke kaumaha.
5. Ka lākiō o nā bipi kūpaluʻia, a carbohydrates i loko o kaʻai o ka kumuʻiʻo kela la i keia meaʻai: 30/10/60 %% niioaaonoaaiii.
6. Pale holoholona bipi kūpaluʻia, hoopakela aku wiwo hua pisetakia (pecans, walnuts,'alemona, peanutsʻaʻole wale nō me ka meaʻai māmā Main - .. E komo ae i ka nui o ke kaikea i loko o ka 10 pakeneka ala hele.
7. Maximally anuanu palaoa - ma hope aʻo. ʻai no ka lākou o ka Muscle nuipa a paipai i ke alo o grueling workouts, ma hope a ke kino e like me ka liona ka o ka mana. E ka mea, e ia mai carbohydrates. 40 minuke ma hope o aʻo - he manawa maikai no ka paa ana o ka paipaiʻai nā huahana. Ma keia hihia, he mea, pili Muscle ulu.
8. Kanaka hiki. Wale ma luna o lākou iho ka hoao ana a me ka hookolokolo a me ka hewa, e hiki ke lawe mai "hemoleleʻai". Kēlā me kēia meaola i loko o ka maʻamau reacts okoa i ka hoʻokomo 'ia' ana o ka huina hoonui i loko o kaʻai. ʻai no ka Muscle Recruitment, e like me kekahi 'ēʻai, wale hiki ole ke mānewanewa mai kekahi o ka hoao ana. Aia i mau rula, i mea e hoopili aku ia, akā, e hana ana i kou mau ʻai mea nui oi nui.
9. Wai. Me ka wai, a hiki i (a oi loa) ka 'âlapa anywhere. Malooʻai no ka Muscle Recruitment a me ka ikaika, aʻo - lawa puʻe ma luna o ke kino. Dehydration a stress i ke kino e,ʻaʻole e pono, pela oe e inu i ka liʻiliʻi 3 nā lika o ka wai i ka lā.

O kekahi o nā koi no ka lākou o ka Muscle nuipa a.

1. Pakuʻi ai: kumuʻiʻo gainer. I ka rula, ina ua kukuluia pololei 'ia o ka mana, i mea hiki wale ma ka ho'āʻoʻana, na kumukanawai a i ole koi. Inā e haha aku ia nedobiraete no kekahi kumu, he kumuʻiʻo: moa 'aʻole e piʻi, luhi o ka waiū, i loko o kekahi o nā meaʻai ke auou caiaiai ma ka kumuʻiʻo huahana ma ke kumuʻiʻo Haalulu iho. gainer nele no ka hiki hou questionable. Eia hiki wale nō i nā koho e elua: kekahi oe - he nui bodybuilder e hoomakaukau ana no ka Competition, a me kou mana ua i kūkulu.
2. ʻO kekahi mea nui, ao ke ano o kaʻai no ka lākou o ka Muscle nuipa: mālama nui aʻo e e ma mua ma ka loaa luna 'carbohydrates mea i hōʻuluʻulu manaʻo nui lohi a lohi lilo ikehu, i mea na ki ikaika i hoʻokō'.