Gainer - he aha kēia? Nānā: hō'ike i nā kauka, nā uku, nā hopena'ao'ao

Pehea koke loaa Muscle nuipa a nō i lawa ikehu no ka hoʻokāʻoi 'kaumaha aʻo? E hoʻoponopono i kēia pilikia iā Rikeke, e kōkua Creatine. Waikiki lapaau e pili ana i kā lākou mau loa maikaʻi. Mahalo i ka mea kaulike o nā'ōpelu a me nā protein, pono'ia kēia mea'ai waiwai no nā mea pā'ani.

Gainer: he aha ia?

I ka māka'i'ai mea'ai ho'okipa, kekahi o nā mea'ai mea'ai maika'i loa he geyner. He aha ia a pehea e hana ai? 50-75% o ka hoʻokēʻai a me ka lohi carbohydrates a 50-25% kumuʻiʻo - keia mea i ka hiʻohiʻona e hāʻawi nāʻiʻo no kou kino no ka ulu , a me ka lawa nui o "wahie" no ke aʻo.

'O ke'ano maika'i loa, nā māmā i ho'oma'ema'e'ia a me nā hua'ale'a pakale hikiwawe, a me nā huaora a me nā kumuhana e kāko'o ana i ke olakino, ho'ohana'ia no nā mea pila. A i loko o ka ho'ohui'ana o nā momona a me nā enzymes, e kāko'o ana i ka hana maika'i o ka geyner. Kekahi mau Manufacturers hoʻoikaika i ka mea e like ai o ka meaʻai mea hoʻonui ma ka inclusion i loko o ka haku mele 'ana o ka keratin - kekahi lākou o ka hoʻokō hope Muscle.

'O ka mea hakakā nui o nā additā me ka pilikino maika'i'o ia ka geyner. 'O kona kumukū'ai he 800 mau'ela no ka kilokani, a ua aneane'elua manawa kū'ai ma mua o ka pati. Eia na'e, he mau manawa li'ili'i ka pilikino ma ka geyner. 'O kekahi o nā mea'ai maika'i loa i ka lakene o "ke kumu kū'ai" - Mass-geyner.

No wai lā ka mana'o?

E like me ka mea i'ōlelo'ia ma luna nei, he mea pono'ole ka waiwai waiwai no ka hao muscle. A he mea ma'amau ia i mana'o'ia no ka po'e i ho'okumu i kahi pahu hopu e 'ohi. 'O kēia mea kōkua kūpono he mea kūpono ho'i ia no ka po'e i ka wā o ka ho'ona'auao a'o'ana i nā kaumaha āpau e ho'olā'ihi lō'ihi - nā mea pā'ani, nā mea pôpeku, nā mea pā'ani basketball. Ma ka ho'ohana'ana i ka mea waiwai ma mua o ke a'o'ana, ka ho'okūkū a i'ole ka pā'ani, hiki iā'oe ke loa'a ka ikaika no ka manawa lō'ihi a mālama i kou ikaika a hiki i ka hopena o ke pā'ani.

Ma muli o ke ki'eki'e ki'eki'e o nā hua'ale'a, he mea kūpono kēia mea'ai kūpono no ka po'e i'oi aku ka ma'i kaumaha a'a'ole ho'i i ke komo i ka piha. I ka'ai'ana o nā mea ho'olā'au like, hiki ke ho'onui'ia ka'enehana o nā'ōpi'a. No ka po'e i komo i ka piha, ho'ohana koke'ia ka ho'ohana'ana o ka geyner i nā momona momona, ma mua o ka ulu'ana o ka ulu.

'O ka mea i loa'a'ole ka manawa e'ai ai i ka wā a pau, he mea'ai maika'i nō ho'i. He aha ke ala maika'i loa e ho'opiha ai i ka mālama'ana i ka mana, me ka mana'o'ole. Eia na'e,'o ka pani'ana i ka mea'ai me nā mea'ai a pau'ole ia mea. Mai ho'opoina i ke kino e pono ai ka'ai kaulike - ka ho'ohana pono'ia o nā protein, nā momona, nā hua'alea, nā huaora me nā microelels, kahi hiki ke loa'a me ka mea'ai.

Loa'a kekahi hopena'ao'ao?

Ua pālahalaha'ia ka moolelo ma waena o nā po'e ka'i e lawe i ke geyner, a'o ka hopena e pili ana i ka mana kāne. Eia na'e,'a'ohe mea e pono ai no ia mana'o. Inā'oe e no'ono'o pono i ka hana'ana o ka mea'ai mea'ai, a laila,'a'ole he hormones a mea'ē a'e paha e pili ana i ka hana hana.

Eia nō na'e, pono e mālama pono a nīnau i ke kauka i mua o ke kū'ai'ana i ka geyner no ka po'e i loa'a mua i ka ma'i diabetes a me nā pilikia me ka pancreas. Hiki i ke ki'eki'e o ke kō i ke kōla'ai'ai ke ho'opi'i i nā pilikia.

Inā 'oe i ka' ikepili koʻikoʻi digestive'āpana, ka mea hiki i bloating a intestinal kāna hana. I kēia'ano, ho'okolohua me ka hō'ailona i loko o ke ka'ina o ka hō'emi'ana a kū'ai paha i ke kālaihana o ka mea hanahana'ē a'e.

Ma ke'ano laulā,'a'ole hiki iā'oe ke hopohopo no nā pilikia kūpono, e ho'ohana ai i mea'ai mea'ai, geyners. 'Ōlelo wale nā kauka no ko lākou makemake. Ma ke'ano he nui o nā ha'awina, he hopena maika'i o ka ho'okomo i ka ulu'ana o ka mīkini a me ka waiwai nui o ka loa'a, a me ka nele'ole i ka hō'eha i ke olakino.

Ke wā e lawe

E lawe pinepine i kahi mea papa i ho'okahi hola ma mua o ke a'o'ana. Ma kēia mea e hā'awi ai iā'oe i ka manawa kūpono e holo pono ai i ka ho'ona'auao'ana a'a'ole ho'i e hopohopo nui. 'O ka ho'ohana'ana i ka geyner ma mua o ka ho'ona'auao'ana e pale i ka ho'ohemo i nā'i'o muscle no ka wai amino e komo i loko o ke kino. Eia na'e, inā'o ka pahuhopu o ka ho'ona'auao'ana,'o ia ke puhi i ka papa momona, a laila,'a'ole hiki i ka ho'ohana'ana i kahi mea'ai mea'ai ke kōkua i ka ho'okō'ana a pēlā paha e pāpā ai i kēia hana.

Ma hope o 15 minuke o ka hoʻokō 'wehe i ka ai-kapa kumuʻiʻo-carbohydrate window. Inā inu'oe i ka heiner i kēia manawa, ho'opuka koke'ia e ke kino ke kinona a makemake ia e ho'iho'i i ka microtraumas ma nā'i'o, a no laila, e ho'onui i ko lākou ulu a kāpae i ka hana o ko lākou luku.

Mana'o mana'o no ka ho'ohana

Kūkulu nā po'e i ka ho'okomo'ana i kā lākou mea'ai'ai i ka mea'ai a ho'okahi i ka lā. Hiki iā'oe ke ho'onui i ka 100-150 grams i nā lā a pau i ka 5-7 mau ho'onani i ka manawa e'ai ai i ka lā. Eia kekahi, ua'ōlelo kekahi mau kumu e lawe i ka geyner'elua i ka lā -'o ka hopena ma hope o ka'aina'ana ma hope o ka'aina kakahiaka a ma hope o ke a'o'ana. Inā ma kēia lā e ho'omaha'oe i ka ikaika, a laila'o ka lua o ka'āpana'ai ka mea'ai ma hope o ka'aina awakea.

Ho'opili'ia ka lepo malo'o no ka wai, ka waiū a wai paha. I ka ho'ohui'ana i ka wai, e loa'a iā'oe kahi mea'ono kū'oko'a o ka mea ho'okomo, e ho'onui ka waiū i ka nui o ke kinetona, ka wai'ona - ka wai'alulu.

'A'ole e'oi aku ka nui o ka lā o ka'ai'ana i ka mea waiwai waiwai. E hiki'ole kēia ke ho'oholo i nā hopena'ao'ao'a'ole pono e nīnau'ia.

Ka Home Gainer

No ka po'e pā'ani o nā mea a pau,'o ka ho'omākaukau'ana i ka mea'ai nui me kou mau lima pono. Hana'ia ka mea hana ma'alahi ma ka hale home. 'A'ole pono'o ia wale nō ka mea e maopopo ai iā'oe ka maika'i o nā huahana no ka mīkini, akā, hiki iā'oe ke koho i nā mea'ono no ke geyner a ho'onui i kāu menu.

Ho'okumu'ia nā hopena i mea e like ai ka mahele o nā protein a me nā kupu'ale'alepa he 1: 3. 'O nā kumu nui e kau ai i ka mīkini ke kumu (ka waiū, nā hua wai wai wai, nā wai), nā protein ma ke'ano o ka nihi, nā hua, ka waiū waiū a me nā momona o ka momona - ka meli, nā hua, nā hua.

No laila, i kāhiko'ia me kahi huila a me ka hō'ailona o nā huahana, ho'omaka mākou e ho'omākaukau i ka cocktails hau'oli. 'Elua mau minuke - a ua mākaukau kahi mea'ai maika'i. 'O ke kumukū'ai no ka hana'ana i loko o kāu kīhini he'u'uku. 'O ke'ano o ka ho'omākaukau'ana ma nā mea huli a pau - like'o ia i nā huahana i ka huila ai'ole ka mea holoi a hui maika'i. No laila,'o nā mea kūpono wale nō i hā'awi'ia ma'ane'i, e ho'opiha i ke kino me nā protein a me nā'ōpona'ale'a a hā'awi aku i ka ike no nā hola.

Heiner Recipes

'Apena 1

• 200 g kipi (0% momona momona)
• 3 punetēpuni 'O Honey
• Kahemu 30 o ke kui
• 2 bananas
• 200 ml o ka waiū

'Apena 2

• 100 g gīni
• 200 ml o ka waiū
• 1 maia
• 100 ml o ka wai'alani
• 2 tbsp. L. 'O Fructose

'Apena 3

• 250 ml o ka waiū
• 4 hua'ala
• 2 punetēpuni Ka pī'ā kino
• 150 g hua waina
• 60 grams o ka oatmeal

Papa 4

• 100 g gīni
• 150 ml o ka wai'alani
• ½'ia
• 'Oi ka lemona
• 1 tbsp. Jam

'Ōlelo 5

• 1 kaona o ka'aila kirimino (10%)
• 200 ml o ka waiū
• 2 bananas
• 6 mau hua 'aila
• 2 punetēpuni 'O ka pa'akena brier

Makemake iā'oe e kū'ai i ka'āpana ai'ole e kālua iā'oe iho -'o kou koho. 'A'ole e loli ka waiwai a me nā pōmaika'i o ia mea.