Amaprotheni ama-protein ukukhula kwemisipha

Kwakuvame ukuthi i-protein ye-cocktail yokukhula kwe-muscle ibalulekile kuphela engxenyeni enamandla yabantu. Nokho, esikhathini sethu akekho oyomangala intombazane ekhetha ukudla okunjalo kwezemidlalo. Imisipha emihle esikhundleni samafutha ngeke ivimbele noma ubani! Ngaphezu kwalokho, amanye amantombazane anenkinga yokuzuza isisindo - bona, ukuze bathole isisindo somzimba, kunokuba kunamafutha ezindaweni eziyinkinga, kuyadingeka ukukhetha ukudla okunjalo kwezemidlalo njenge-protein cocktail.

Isebenza kanjani i-cocktail cocktail?

Kunezinhlobo ezimbili zamaprotheni zokugqoka - okusheshayo futhi okuphuza. Ngamunye wabo unamandla akhe:

1. Amaprotheni ama-Whey ayiprotheni "esheshayo." Yabizwa ngokuthi ikhono layo lokungena kalula emzimbeni womuntu. Thatha amaprotheni amaningi ngaphambi kokuba emva kokusebenza, nasemini nasemini. Iprotheyini esheshayo, nayo, ihlukaniswe ibe yedwa futhi i-geyner. Umehluko phakathi kwabo wukuthi ukuzihlukanisa kuqukethe amaprotheni ahlanzekile, futhi ku geyner kune-carbohydrate.
2. Amaprotheni ase-Casein ayiprotheni encane. Lesi sici sigxiliwe kancane, ngoba lapho singena esiswini siguqulelwa ubukhulu obufana ne-gel. Kunconywa ukuba ungene kulezi zikhathi lapho kufanele uhlale isikhathi eside ngaphandle kokudla noma ngaphambi kokulala.

Ukwazi ukuthi i-cocktail yokudla inikeza ini, ungayisebenzisa kahle. Manje ochwepheshe bayavumelana ngombono wokuthi i- geyner iyinto engathandabuzeki, futhi akuwona wonke umuntu ongagwema ukuqongelela amafutha e-reception ngisho nalapho elayisha kakhulu. Ngenxa yokuthi umzimba wesifazane uhlelwe ngendlela ehlukile futhi kunzima nakakhulu ukukhulula emathisini adipose, amantombazane azinconywa ukuba asebenzise abagibeli.

Indlela yokusebenzisa i-cocktail cocktail?

Manje ukuthi wazi kahle ukuthi i-protein cocktail iyasiza yini, ungayiqonda nemithetho yokwamukelwa kwayo.

Ukuqala - okuncane kwezibalo. Ososayensi babala ukuthi umuntu ongahlanganyeli ezemidlalo udinga ama-gramu angu-1.5 weprotheni ngekhilogremu yesisindo ngosuku, nalabo abenza imidlalo, nokuningi - 2-2.5 g kilogram. Ngakho-ke, intombazane enesisindo esingama-50 kg, engahileleki emidlalweni, kufanele idle ama-50x1.5 = amagremu angu-75 nsuku zonke, nentombazane efanayo evakashela i-gym - 50 * 2 = 100 amagremu amaprotheni ngosuku.

Ukubala, noma udla ukujwayelekile noma cha, kulula kakhulu. Kuwo wonke amagremu angama-100 e-inyama, kudingeka amagremu angu-20 amaprotheni, okusho ukuthi ngisho noma udla inyama edlayo, awunakudla ukudla okungaphezu kuka-50-60 amagremu amaprotheni. Inani elilahlekile kufanele libeke esikhundleni se-protein cocktail. Ungakhohlwa ukuthi uma ukwandisa inani lamaprotheni ekudleni kwakho, udinga ukunciphisa ukudla kwakho kwamafutha kanye nama-carbohydrate, ngaphandle kwalokho uzothola isisindo ngenxa yezinhlamvu ezidliwayo ekudleni.

Kuyadingeka nini ukuphuza i-cocktail ye-protein?

Kuye ngemigomo yakho yokugcina, impendulo yombuzo wokuthi kufanele udle nini Ama-protein cocktail angahluka kakhulu. Isibonelo, uma usebenza ekusizeni, kufanele uthathe amaprotheni ahlanzekile usuku lonke. Uma umgomo wakho kuyisethi yemisipha, kufanele uthathe i- casein protein (i-protein kancane) ebusuku, njengoba imisipha ikhula ngesikhathi sokulala.

Cabanga ngezici zomzimba. Kukholelwa ukuthi ngaphezu kwama-gramu angu-40 amaprotheni ngesidlo ngasinye asinamathanga, ngakho qiniseka ukuthi izingxenye ze-cocktail yakho azidluli lesi sifo. Kuhle ukuba uthathe i-cocktail ezinxenyeni ezincane izikhathi ezingu-4-5 ngosuku.

Khumbula ukuthi amaprotheni agubha into engathí sina futhi kufanele uthintane nomqeqeshi wakho noma udokotela wezemidlalo ngaphambi kokuyithatha. Engxoxweni, qiniseka ukuthi usho zonke izifo zakho ezingapheli - ungaba nokuphikisana nokuthatha le mikhiqizo.