Wasannin abinci mai gina jiki don haɓaka tsoka a yanzu yana ba da samfuran samfura da yawa, kamar su babu shakka yana da tasiri, kuma waɗanda amfani da su don haɓaka ƙwayar tsoka da ƙarfin ƙarfi suna da alama suna da ban sha'awa. 'Yan wasan budding yana da sauƙin "nutse" a cikin tekun bayanan da ke tattare da sunaye da kuma amfanin yin amfani da wasu abubuwan wasanni.
Muna ba ku duka bayanai masu amfani game da peculiarities na liyafar abinci mai gina jiki na wasanni da kuma bayyani na abubuwan da suka fi dacewa da wasannida taƙaitaccen halayensu, fasalulluka na liyafar da kusan farashin saye.
Don farawa 'yan wasa yana da mahimmanci musamman don sanin samfuran kayan abinci mai gina jiki na wasanni da kuke buƙatar yin da farko don samun fa'ida mafi girma, adanawa akan farashi.
Na wasanni abinci mai gina jiki don ci gaban tsoka
Ba mutane da yawa ba su gamsu da yanayin jikinsu ba, har ma kaɗan daga cikin waɗanda tun daga haihuwa suka sami cikakkiyar jiki. Horon wasanni tare da "ƙarfe" hanya ce mai mahimmanci don canza kanka, don inganta bayyanar, sha'awar kishiyar jima'i, inganta sakamakon wasanni. Sai dai itace cewa ƙarfin horo ba komai bane illa, a matsayin ɗaya daga cikin hanyoyin nakasar wucin gadi na jiki, sha'awar wanda gabaɗaya shine halayyar ɗan adam a matsayin nau'in halitta.
Duk da haka, don canza ainihin tsare-tsaren yanayi ba su da sauƙi. Nau'in kwayoyin halittar mutane sun kasu zuwa manyan rukunai uku (tare da zaɓuɓɓukan canji da yawa):
- Tsarin: tsoka da karfi daga haihuwa, iko wasanni su sauƙi.
- Endomorphy: mai saurin kiba da saurin kiba.
- Ectomorphy: halin da bakin ciki, tsarin su na tsoka shine mafi ƙarancin horo na iko.
Don haka, tun da farko waɗanda ake horar da su suna cikin naƙasa a kan tushen kwayoyin halitta.
Shahararren kalmar "hardgainer" (" tela ") shine kawai game da mutanen da suka kafa taro da ƙarfi waɗanda aka ba su da sauƙi. Irin waɗannan mutane, ban da horo, musamman mahimmin mahimmancin tallafi a cikin nau'in ingantaccen abinci mai gina jiki, kodayake 'yan wasa masu hazaka irin wannan taimakon shima a kowane hali ba zai iya cutar da su ba. Don haka a lokacin da ra'ayin abinci mai gina jiki na wasanni don ci gaban tsoka.
Ko kuna buƙatar abinci mai gina jiki na wasanni don saitin tsoka?
Don haka, tare da taimakon horon muna ƙoƙarin canza kansu don mafi kyau, inganta yanayin yanayin jikinsu. Idan haka ne - buƙatar makamashi da kayan gini don irin waɗannan canje-canje za su yi girma sosai. Na al'ada, abinci na halitta zai zama da wuya a sami adadin furotin, carbohydrates, bitamin da sauran abubuwan gina jiki, ikon tsarin narkewa ba shi da iyaka.
Sportpit yana ba ku damar samar da jiki tare da waɗancan ko wasu abubuwan haɗin gwiwa don haɓaka tsoka da sauri, da inganci, kuma ba tare da samun hanyar narkewa ba don narkar da fam ɗin samfuran. A wasu kalmomi, abinci mai gina jiki na wasanni don ci gaban tsoka yana ba ku damar rage ƙoƙari da lokacin da ake buƙata don gina adadi na wasanni.
Sannan kuna buƙatar yin ajiyar wuri: "kadan" baya nufin "a zahiri". Daga cikin waɗannan samfuran, waɗanda ake magana da su zuwa sportpilot, babu kwaya ko foda na mu'ujiza wanda tsawon watanni biyu zai yi ectomorph na bakin ciki a cikin babban ɗan wasa. Mafari wanda ya yi tunanin abin da ya motsa shi ya dauka, ya kamata ya tuna da haka. Babu wani abinci mai gina jiki na wasanni da aka tsara don ci gaban tsoka, kada ku kwatanta a cikin inganci tare da anabolic androgenic steroids da mummunan lalacewa wanda ba shi da daraja magana game da daban.
Akwai nau'ikan abinci mai gina jiki na wasanni waɗanda da gaske zasu iya taimakawa wajen haɓaka girman tsoka da ƙarfi, amma tsammanin dole ne ya zama mai ma'ana. Wanda zai ƙirƙira kayan aiki mai inganci da aminci wanda aikin yayi kwatankwacinsa tare da steroids, zai cancanci kyautar Nobel kuma ya sanya miliyoyin 'yan wasa a duniya. Sai dai har yanzu hakan bai faru ba.
Amfanin samun abinci mai gina jiki na wasanni
Don haka, babban abũbuwan amfãni, wanda zai ba da amfani da abinci mai gina jiki na wasanni don ci gaban tsoka:
- Haɓaka ci gaba a cikin ƙarfi da yawa na tsokoki.
- Wasu nau'ikan suna sauƙaƙe ƙona kitse.
- Rage nauyi akan ƙwayar gastrointestinal: babu buƙatar cin abinci mai yawa.
- Abincin wasanni yana da matsayin doka kuma baya haifar da tsanantawa ta hanyar tilasta doka (ba kamar anabolic steroids).
- Yawancin nau'ikan wasanni na wasanni suna ba ku damar yin abincin da ya dace, ƙara yawan bitamin, ma'adanai, omega-3, da dai sauransu.
- Ko da yake yana haifar da matsakaici, amma yana da alamar haɓakawa a cikin ci gaba, yin amfani da abinci mai gina jiki na wasanni da kuma inganta ƙarfin novice lifter. (kuma wannan shine ainihin abin wasa don karɓar sabon shiga, don yin hakan ya faru - duba ƙasa).
Shin zai yiwu a gina tsoka ba tare da abinci mai gina jiki na wasanni ba?
Yawancin 'yan wasa suna cin abinci sosai, suna amfani da samfuran halitta daban-daban kuma ban da, nau'ikan abinci mai gina jiki iri-iri, duk da haka, ba sa nuna wani sakamako mai ban mamaki. Babban abu shine har yanzu kwayoyin halitta predisposition m da tasiri motsa jiki. liyafar abinci mai gina jiki na wasanni don haɓaka tsoka na iya zama taimako mai kyau amma ba a buƙata sosai ba. Misali mai haske - horarwa tare da fursunoni "baƙin ƙarfe": abinci mai gina jiki na wasanni a cikin halin da suke ciki yana da wuyar gaske, amma mutane da yawa suna gudanar da ginawa a cikin irin wannan yanayi mara kyau da ƙwayar tsoka mai kyau da ƙarfi.
A cikin wannan fasaha na abinci mai gina jiki na wasanni, ko da yake ba dole ba ne, amma har yanzu yana da kyawawa: cimma burin da aka saita a gaban dan wasan zai sauƙaƙe. Yiwuwa ba tare da wasa ba, amma… yana da sauƙi. Babu ma'ana don ƙin taimako idan yana samuwa kuma yana da tasiri.
Cutar da abinci mai gina jiki
Kusan kowane nau'in abinci mai gina jiki na wasanni don ci gaban tsoka an yi shi ne daga sinadarai na halitta kuma ba sa haifar da, tare da amfani mai kyau, duk wani matsalolin lafiya. Daban-daban iri sportpit yana da contraindications, kazalika, da kuma duk wani kayayyakin, a mafi yawan lokuta shi yana hade da mutum rashin ha} uri na wasu sassa a cikin abun da ke ciki. Mafi sau da yawa wannan yana bayyana kansa a matsayin matsaloli tare da tsarin narkewa (ƙumburi, zawo) da rashin lafiyan halayen. Adadin yawan mutanen da ke fuskantar irin waɗannan matsalolin kadan ne.
Ba a ba da shawarar ɗaukar abinci mai gina jiki na wasanni ga mata masu juna biyu da masu shayarwa ba - rigakafin da aka saba ambata kusan duk masana'antun wasanni.
Rashin lahani na abinci mai gina jiki na wasanni zai iya faruwa a gaban wasu cututtuka, bayyanar cututtuka da kuma yanayin da zai iya tsananta sakamakon sakamakon wasanni. A kowane hali, kafin ka fara shan duk wani abinci mai gina jiki, yana da mahimmanci a bincika duk contraindications kuma a yi la'akari da lafiyar lafiyar ku. Amma kwatancen wasa tare da “sunadarai masu cutarwa” ba su da tushe a ƙarƙashinsa.
Manyan abubuwan kari na wasanni 10
Muna ba ku bita na shahararrun abubuwan kari na wasanni tare da takamaiman bayanin kowane samfur: menene, me ake bukata, yadda ake dauka, karba da kuma kasafin kudin da za a kasafta. Farashin samfuran da aka nuna yana da ƙima, saboda bambancin su dangane da masana'anta, inganci da wurin siye yana da girma sosai.
1. furotin na whey
- MENENE: Mafi yawan nau'in furotin shine abinci mai gina jiki na musamman ga 'yan wasa. Ana siffanta shi da saurin sha da ingantaccen amino acid (bisa ga wannan index ya wuce watakila na furotin kwai, amma yana da tsada). An yi furotin na whey daga whey - samfurin da ya rage a sakamakon samar da cuku. Don tsabta da inganci yana da nau'i uku: maida hankali, ware (wannan ba shine sauran ba, kamar yadda aka fi dacewa da tsaftacewa sosai) da kuma hydrolyzate wanda furotin ya riga ya zama wani ɓangare.
- ABIN: Ɗauki furotin whey don haɓakar tsoka, da sauri kuma yadda ya kamata ya ba da jiki tare da amino acid masu mahimmanci. An yi la'akari da cewa keɓewa da hydrolysate, ya fi dacewa don yin lokacin da yazo da "bushewa", da kyau, mayar da hankali na yau da kullum a lokacin ƙwayar tsoka.
- YADDA AKE DAUKI: Yawan cin furotin whey sau 2-4 a rana, tsakanin cin abinci na yau da kullun. A karo na farko yana yiwuwa a sha da safe, kuma ko da yaushe bayan motsa jiki. Don narkar da irin wannan wasanni da sauri, don haka yana da kyau a hada shan shi tare da furotin na casein don jinkirin sha (casin sha kafin lokacin kwanta barci). Sunadaran da aka sayar da su da yawa, inda whey ya haɗe da casein ko wasu sunadaran.
- WAJIBI KO BA: Tabbas, Ee. Wannan shi ne mafi kyau dangane da farashin / aikin abinci mai gina jiki na wasanni, wanda ke da mahimmanci ga duk 'yan wasa. Idan tambaya ta taso, menene wasanni don fara ɗaukar mafari a farkon wuri - amsar a bayyane take. Hakika, whey protein.
- Kudin: Idan ka dauki Ultimate Gina Jiki Prostar - whey matsakaicin farashin category, sa'an nan zai kudin a kusa da 3600 rubles a wata (ciki har da sau uku abinci), a cikin kudi na 40 rubles da bauta.
Duk game da furotin whey
TOP 10 sunadaran whey
2. Gani
- MENENE: cakuda furotin (mafi yawan amfani da magani iri ɗaya) tare da hadaddun carbohydrates. A cikin masu cin nasara mai kyau ana zaɓar su don ƙimar sha ya bambanta. A cikin mafi yawan masu cin nasara, ƙwayoyin carbohydrates sun hada da 1/2, da furotin - 1/3 na jimlar adadin rabo, ko da yake wasu zažužžukan zai yiwu, tare da rinjaye na carbohydrates, ko kuma mataimakin versa, a cikin jagorancin furotin. Sau da yawa a cikin irin waɗannan samfurori sun haɗa da, da sauran abubuwa masu amfani: enzymes, bitamin, da dai sauransu.
- ABIN: An ƙera masu samun nauyi don saitin jimlar yawan jiki (ba tsoka ba, wato duka, wanda ya haɗa da mai). A gaskiya ma, shine kayan aiki mafi ƙarfi don irin waɗannan dalilai daga kowane nau'in abinci mai gina jiki na wasanni.
- YADDA AKE DAUKI: Ɗauki gaurayawan furotin-carbohydrate yawanci sau ɗaya a rana - bayan motsa jiki, amma akwai ƙarin dabaru idan kuna son saita nauyi mai sauri (misali, da safe bayan kun tashi).
- WAJIBI KO BA: Taylorstown ectomorphs durƙusa yana sa mai samun nauyi ya zama dole, in ba haka ba don kawar da taurin metabolism mai wahala. Endomorphism, cikakken jiki, daga irin wannan abinci mai gina jiki na wasanni ya fi kyau a guji.
- Kudin: Dymatize Nutrition Super MASS Gainer zai kashe, lokacin amfani da tattalin arziki (2 scoops a rana), game da 9000 rubles kowace wata. Ba mai arha ba, amma akwai ƙarin masu samun kasafin kuɗi da yawa - 3000 rubles don saduwa da ku (yana da kyau a siyan samfuran ba tare da sukari ba, ƙari - mafi muni mai riba).
Duk bayanai game da mai girma nauyi
TOP 10 masu riba
3. Halitta
- MENENE: Creatine abu ne na halitta a cikin mafi girman adadin da aka samo a cikin nama (kuma sunan yana fassara zuwa Turanci a matsayin "nama"); da wasu samfurori. Mafi na kowa. nau'i mai araha da tasiri, wanda aka samo a cikin siyarwa shine creatine monohydrate.
- ME YA SA: Creatine lokacin da aka ɗauka yana haifar da karuwa a cikin ƙwayar tsoka da ƙarfin ƙarfin (musamman game da ƙarfin "fashewa" mai ƙarfi). Ɗaya daga cikin mafi inganci kuma kusan aminci (babu matsalolin lafiya) abubuwan wasanni.
- YADDA AKE DAUKI: za a iya ɗauka sau 1 a kowace rana bayan horo a cikin adadin 5 g, zuga foda a cikin innabi ko wani ruwan 'ya'yan itace mai dadi. A baya an ba da shawarar abin da ake kira "lokacin taya" a cikin 'yan kwanakin farko, amma yanzu an gane kasancewarsa a matsayin zaɓi. Bayan makonni 4 yana da kyau a yi hutu na mako 2-3.
- WAJIBI KO BA: Don ɗaukar creatine yana da kyawawa sosai - zai sami ci gaba da gamsuwar ɗabi'a daga motsa jiki mai tasiri.
- Kudin: Akwai Yanzu sayar da marufi mai arha tare da creatine monohydrate daga masana'antun daban-daban, 1000 rubles a wata zai isa tare da shigar yau da kullun.
Duk bayanai game da creatine
4. Amino acid BCAA
- MENENE: BCAA hadaddun amino acid ne masu mahimmanci guda uku masu rassa (leucine, valine da isoleucine). Yawancin waɗannan additives suna da rabo na 2: 1: 1 (ɓangare biyu na leucine, valine da isoleucine na ɗaya), amma akwai kuma dabarar 4: 1: 1, 8: 1: 1 har ma 12: 1: 1 - kamar yadda yake da kyau a dauki wannan adadin leucine, yana da wuya a ce.
- ABIN: Essential branched sarkar amino acid inganta tsoka girma da kuma samun da dama amfani kaddarorin, shiga cikin daban-daban biochemical tafiyar matakai a cikin jiki. Ba duk masu bincike sun yi imani da tasirin su a fakaice ba, amma a cikin ka'idar yin amfani da BCAA alkawari a cikin wasanni.
- YADDA AKE DAUKI: liyafar za a iya za'ayi da safe bayan farkawa, da kuma kafin, lokacin da kuma nan da nan bayan motsa jiki (post-motsa jiki za a iya gauraye a cikin guda daya na ruwan 'ya'yan itace da creatine). Tsakanin shan BCAAs da girgizar furotin ya fi kyau a dakata kusan rabin sa'a domin amino acid su sami lokacin sha.
- WAJIBI KO BA: Ana iya danganta wannan ƙarin zuwa "mataki na biyu" dangane da buƙatar liyafar. Ka tuna cewa wasu nau'ikan sunadaran sunadaran da masu samun wadatar da BCAA.
- Kudin: Ingancin shigar da BCAA na yau da kullun ya sami kusan 3,000 rubles kowace wata. Zaɓuɓɓuka masu arha sun fi kyau a guje su, ana iya samar da su daga ƙananan kayan albarkatun ƙasa.
Duk game da BCAA
5. Complex amino acid
- MENENE: sabanin BCAA hadadden amino acid sun hada da cikakken saitin su, kwatankwacin wanda aka samu a cikin sunadaran wasanni. Sau da yawa abubuwan da ke tattare da waɗannan rukunin gidaje sun haɗa da goyan bayan fasali masu amfani.
- ME YA SA: Daga furotin suna da saurin haɓakawa da sauri kuma suna iya zama kyakkyawan maye gurbin furotin whey a cikin taron, idan ɗan wasa yana fama da rashin haƙuri na lactose. Rukunin amino acid suna haɓaka haɓakar ƙwayar tsoka da ƙarfi.
- YADDA AKE DAUKI: Sha yawanci sau da yawa a rana: safe, kafin motsa jiki da kuma bayan, da yiwuwar ƙarin allurai a ko'ina cikin yini. Sashi - daidai da shawarwarin masana'anta.
- WAJIBI KO BA: Idan dan wasa bai sha furotin da creatine ba, ya kamata a dauki hadadden amino acid, in ba haka ba za ku iya yin ba tare da su ba.
- Kudin: Farashin ci na yau da kullun na hadaddun amino acid masu inganci zai zama 1500-2000 rubles kowace wata.
6. L-carnitine
- MENENE: L-carnitine (levocarnitine), amino acid marasa mahimmanci a cikin jiki ana samunsa galibi a cikin hanta da tsokar tsoka.
- ME YA SA: l-carnitine yana da kaddarorin masu amfani da yawa, amma 'yan wasa suna ɗaukar shi da farko don hanzarta ƙona kitse (ya transportorul fatty acid zuwa cell mitochondria), kuma don ƙarin makamashi don horo a sakamakon wannan tsari.
- YADDA AKE DAUKI: Shan wannan Kariyar yawanci sau biyu a rana: nan da nan bayan farkawa a kan komai a ciki da kuma kafin horo (wasu zaɓuɓɓuka suna yiwuwa).
- WAJIBI KO BA: Idan dan wasan ba shi da sha'awar ƙona mai ba tare da l-carnitine ba zai yiwu a yi.
- Kudin: Farashin L-carnitine kari na yau da kullun zai zama 1000-1500 rubles kowace wata.
Duk bayanai game da L-carnitine
7. Alkama
- MENENE: Glutamine shine amino acid mai mahimmanci na yanayin. Naman tsoka ya ƙunshi kusan 60%.
- ME YA SA: Ɗaukar wannan amino acid bisa zargin anticatabolic Properties, wanda, kash, bincike bai tabbatar ba (watakila saboda gaskiyar cewa glutamine yana da yawa a cikin yanayi kuma babu wata ma'ana a kara shigar da shi). Har ila yau, akwai sake dubawa cewa wannan abu yana da tasiri mai amfani akan tsarin rigakafi.
- YADDA AKE DAUKI: Tsarin yin amfani da daban-daban, mafi kyawun mayar da hankali ga ƙayyadaddun kayan aikin masana'anta.
- WAJIBI KO BA: Ba a buƙatar liyafar glutamine ba.
- Kudin: Idan har yanzu kuna amfani da kari tare da wannan amino acid, to, ƙimar ƙimar zai zama 1000-1500 rubles kowace wata.
8. Kari don ƙara testosterone
- Menene: wannan rukunin ya haɗa da adadi mai yawa na ƙari tare da abubuwan haɓaka daban-daban. Alas, babban fasalin da ke haɗa su duka - rashin aiki (sai dai idan kun ƙidaya tasirin placebo yayin liyafar). Kuma wasu daga cikinsu sun tabbatar da bincike da yawa, kamar ZMA.
- ME YA SA: Ɗauka, kamar yadda kuke gani daga fassarar magana, don ƙara haɓakar testosterone. Wani lokaci hanyoyin da za a ƙara ƙarfin aiki (yohimbe da sauransu) suna ƙoƙarin sayar da irin waɗannan kari. A haƙiƙa, jini yana gudana zuwa al'aura da haɓaka haɓaka, wanda waɗannan magungunan ke motsa wannan, kuma fitar da testosterone wani abu ne.
- YADDA AKE DAUKI: tsari daban-daban, dangane da umarnin masana'anta.
- WAJIBI KO BA: Don ɗauka ba lallai ba ne. Kuma idan akwai batutuwa tare da matakan testosterone - yana da kyau a nemi likita mai ƙwarewa. Ba batun wasanni ba ne, da kuma likitanci.
- Kudin: Farashin fakitin, "mai ƙarfafa testosterone" na 500-1000 rubles. Yawancin lokaci ana lissafin watan.
9. Man kifi da omega-3
- MENENE: Polyunsaturated fatty acid omega-3, babban tushen abin da shi ne kifin kifi - wani nau'i na "mai kyau fats", wanda yana da dama tabbatacce Properties na jikin mutum (a cikin wannan suna kama da bitamin, ko da yake ba a kafa).
- ABIN: 'Yan wasa suna ɗaukar capsules tare da omega-3 saboda suna haɓaka ɗaukar nauyin tsoka, suna kare haɗin gwiwa da haɗin gwiwa daga wuce gona da iri, haɓaka ƙarfin hali, mallaki ayyukan hana kumburi da… hankali! ya bambanta da abubuwan da aka bayyana a cikin sakin layi na baya suna ƙara haɓaka ƙwayar testosterone.
- YADDA AKE DAUKI: Yawancin lokaci ana sha sau 2-3 a rana tare da abinci.
- WAJIBI KO BA: omega-3 kana buƙatar tabbatar (a fahimtar ma'anar su kuma ba a yarda da su ba).
- Kudin: kari na omega-3 suna da tsada sosai kuma madadin na iya zama shirye-shiryen magunguna. Farashin zai zama 500-1000 rubles kowace wata.
10. Vitamin-mineral supplements
- MENENE: a Vitamin-ma'adinai hadaddun musamman bukatar ba gabatarwa. Mutane da yawa suna cin abincin su na yau da kullum ya zama al'ada na rayuwa, saboda suna ba da damar karɓar adadin da ake bukata na bitamin da ma'adanai ba tare da la'akari da inganci da yawan wadata ba, ciki har da lokacin lokacin shekara lokacin da abinci na halitta tare da bitamin yana da matukar talauci.
- ABIN: 'Yan wasa suna ɗaukar su don kula da sautin gaba ɗaya, lafiya da rigakafi, farfadowa da wuri bayan motsa jiki mai wahala.
- YADDA AKE DAUKI: Ku ci multivitamin sau ɗaya ko sau biyu a rana tare da abinci.
- WAJIBI KO BA: liyafar wajibi (ko aƙalla kyawawa). Ko da kuwa, mutane sun tsunduma cikin wasanni ko a'a.
- Kudin: Bitamin kantin magani yana da ƙarancin farashi: 150-200 rubles kowace wata. To, wasanni na musamman dole ne su kashe ƙarin: 1000-2000 rubles kowace wata.
Wannan jerin yana buƙatar ɗaukar novice?
Don taƙaitawa: menene wasanni don ɗaukar mafari dole ne, ba tare da wani ƙari ba za ku iya yi, kuma wannan kuɗin shine ɗan wasan novice baya buƙatar kashewa.
- Mafi kyawun abinci mai gina jiki na wasanni don haɓaka tsoka na saman 10, wanda yakamata a ɗauka: furotin whey, mai samun nauyi (don ectomorphs daban-daban), creatine, abubuwan bitamin da ma'adanai da omega-3.
- Additives "mataki na biyu": BCAAs, amino acid hadaddun, idan saboda kowane dalili dan wasan baya shan furotin. Anan yana yiwuwa tare da wasu ajiyar kuɗi, don ƙarawa l-carnitine, idan dan wasa yana sha'awar kona mai.
- Kariyar wasanni wanda mai farawa baya buƙatar: glutamine da "ƙarfafa" na testosterone.
Karanta game da NAU'IN PROTEIN