Creatine: nemishonga, zvinokonzerwa yokuvirisa pamusoro womunhu.

Gainer - rudzi zvemitambo zvokudya, rinosanganisira puroteni-carbohydrate nezvakavhenganiswa, kuburikidza icho anowedzera muviri uremu. Dzimwe nguva chikafu ichi vagadziri kuwedzera akasiyana-siyana chero zvinhu, mavhitaminzi, amino acids, creatine. Uyewo kazhinji chinamatidzwa ine shoma mafuta. Kupinza Creatine nemishonga anongoda haamo.

Gainer ndomumwe okutanga mitambo zvokuwedzera. Kare, nokuti kugadzirwa yokuvirisa anoshandiswa isingadhuri siyana mapuroteni, izvozvo migweje pamwe kwemafuta neshuga aiva mafuta guru. Mune imwe mugove zvokudya aigona iine kusvika zviuru 3 macalorie. Nokufamba kwenguva, pamusika akatanga kuonekwa ano uye yepamusoro zvokuwedzera ane Yakanatswa mapuroteni, makabhohaidhiretsi uye zvimwe zvicherwa.

Kazhinji mitambo zvokuwedzera inokurudzirwa kutora pakarepo mushure muviri, apo, kana iwe kuzarura Yaunoti mapuroteni-carbohydrate "hwindo" kwakazara gainer. With ichi mitambo zvokuwedzera vari vatambi kuti nokukurumidza kudzosera simba, anovanza catabolic urongwa, regenerated tsandanyama rinenge uye zadzai kwezvinoshandiswa simba reserves. Uyewo, kuti chirungiso zvingarerutswa pakarepo pamberi Workout. Kushaikwa kugamuchirwa gainer pamberi muviri kuti panguva kudzidziswa haangavi kupisa mafuta, kungawedzera mukana wokuti uite kukura kwayo.

Izvi mhando yemitambo zvokudya pachii vanhu vane dzakaonda nomuviri kana ectomorphs. Vanhu havatani kuva kufuta uye endomorphs tora chinamatidzwa ichi hachina inokurudzirwa. Gainer rakanakira boxers, vatambi, nhabvu vatambi uye vatambi vane pachena kuti kwenguva refu kushushikana. Modern sportpitanie zvakakodzera kwete chete nokuda kuwedzera kwetsandanyama, asiwo se yokuderedza nevamiririri uye simba. Mukushandisa Creatine nemishonga zvachose vanozivikanwa zvakasiyana.

Kana uchisarudza mitambo muviri, vazhinji havagoni kusarudza riri nani - uremu gainer kana mapuroteni.

Puroteni iri puroteni-carbohydrate nezvakasanganiswa. The chikuru mamiriro mapuroteni - mapuroteni ichi. Puroteni kushandiswa kuwedzera dzakaonda guru. Kana puroteni kushandiswa hakuna uremu. Protein zvakakodzera vanhu vari kurovedza vega, pasina chinhu mupfungwa. By kunwa mapuroteni raFungisisa kana pane chikamu lactose. Puroteni harina lactose zvigadzirwa, uye ichi ndicho ndinoiitawo hombe, sezvo vanhu vazhinji havagoni kushivirira lactose.

Gainer, mukusiyana kuna puroteni rine puroteni-carbohydrate nezvakasanganiswa. Asi, pasinei ichi, puroteni mu chinamatidzwa ichi sezviri puroteni. Musiyano chete ndiye huwandu macalorie ari kuwedzera zvakawanda. Sezvo chikazozikamwa, macalorie vari makabhohaidhiretsi, asi vari muzvikamu simba. Saka zviri zvakakwana akakodzera vanhu vaya vaende vose panze mukurovedza.

Gainer: chii kusarudza?

Pakati hombe uwandu dzakaoma gainers vanobatwa nokukundwazve saka kusarudza pakati chirungiso vanofanira kubvunza nyanzvi. Nyatsoteerera shuga kugutsikana uye Zvinoumba makabhohaidhiretsi. The zvokuwedzera haafaniri ane kupfuura 30-50 magiramu shuga. Kana muitiro vakafutisa, sarudza gainer kuti rine makabhohaidhiretsi vane yakaderera glycemic indekisi. Uye vanhu vane yakakwirira muviri, nekusiyana, Zvinokurudzirwa kusarudza zvokuwedzera rurefu glycemic indekisi. Chero zvazvingava, kusarudza kuedzwa chigadzirwa chete kuti rine yepamusoro mapurotini.

Creatine: Side Migumisiro

Zvinoumba yokuvirisa kuti mutambo aumba kubva dzinodyiwa zvinoriumba, uye haana kumbosiyana kubva zvigadzirwa. Vanogona kutora vese vakadzi nevarume chero zera. Kutora Creatine, marwadzo zvinozarurwa muchimiro nomunhu kusawirirana uye intestinal zvinetso, kunyanya pashure kuwana pancreatic chirwere. Uyewo, kana kwete zvakanaka kuchengetwa kana kuonana mwando chirungiso mairi ingangoumbwa bacteria anokonzera chikafu chepfu. Manyoka rega kutora Creatine kwemazuva anoverengeka, ipapo ramba kushandisa chigadzirwa, nokuderedza dose kwayo.