Gainer - abinci mai gina jiki

Gainer wani abincin abincin da ake bukata a wasanni yana bukatar mutane da yawa, wadanda suke ƙoƙarin ƙara ƙarfin ƙarfin da yawa. Babban fasali na wannan ƙari shine yawancin carbohydrates a cikin abun da ke ciki (har zuwa 70-90%), wanda ya ba da damar mai neman ya ƙara yawan maimaitawa a kowane tsarin. Sauran 10-30% ne mai gina jiki, kuma yana taimakawa wajen gyara kayan tsoka. Duk da haka, irin wannan ƙari bai dace da kowa ba - karanta game da shi a kasa.

Wasanni kayan abinci: gina jiki, halitta ko geyner?

Duk waɗannan nau'i-nau'i masu yawa suna da mashahuri kuma ana amfani dasu don yaduwar tsoka da tsoka da kara ƙaruwa. Bambanci ya ta'allaka ne a cikin abun da ke ciki da halaye:

1. Protein ne mai gina jiki mai tsabta da farko ke ciyarwa da kuma mayar da tsokoki. Ana iya ɗauka ta hanyar maza da mata. Yana da lafiya ga duk wanda bai sha wahala daga rashin lafiyar jiki ba.
2. Creatine shi ne abu wanda jiki ya hada ta daga amino acid wanda aka raba da sinadaran. Ƙari ya taimaka wajen samar da tsokoki tare da makamashi, kuma babban abin yabo shi ne ƙaruwa da ƙarfin hali (musamman ma a wa] annan wasanni inda ake buƙatar jigon ɗan gajeren lokaci - alal misali, a guje wa nesa).
3. Gainer - wani abu ne na tsari daban-daban, sakamakonsa shine babban samar da makamashi a cikin ɗalibai. Da yake samun kariyar, dan wasan ya zama mai karfi kuma ya gina ƙwayoyinsa sauri.

Ya kamata a lura da cewa, kamar kowane kayan abinci na wasanni, gishiri bai dace da kowa ba. Da farko, yana da daraja a watsar da duk waɗanda ke da sha'awa ga fatness, mutanen da ke da nauyin nauyi da mata waɗanda ba su shiga cikin wasanni na wutar lantarki. Saboda yawancin carbohydrates, wannan abincin yana da yawa a cikin adadin kuzari, wanda ke nufin cewa akwai hadarin ganowa ko yalwata nama mai jiki a jiki tare da jabu ba daidai ba.

Wasanni kayan abinci "geyner": yadda za a yi?

Abinda ke ciki na wannan kari yana buƙatar yin amfani da wasanni da geyner kawai tare. In ba haka ba, bayyanar mai zai kusan ba zai yiwu ba. Masana sun bayar da shawarar irin wannan zaɓin don shiga:

1. Sha a geyner kawai minti 15 bayan horo - don dawo da ƙarfi.
2. Don sha na geyner kafin da kuma bayan horo - don haka a cikin abin da yake da kayan ƙanshi ba za a ƙone ba, amma taro zai karu da sauri.
3. Ku sha sau 3-4 sau ɗaya a rana - wannan makirci ne kawai don jin dadin maza da suke son samun taro a wuri-wuri.

Gainer sau da yawa yakan haifar da karuwa a masara mai yawa, amma ga wadanda suke da azumi metabolism, wannan sakamako ba mummunar ba ne. Idan ka lura cewa riba mai girma ne - ɗauki kari kawai kafin wasa wasanni.