I-gainer ingumxube osetshenziswa kakhulu emdlalweni wezemidlalo, oqukethe amaprotheni aphezulu kanye nama- carbohydrate, hhayi njalo ngamavithamini, amaminerali kanye nezici zokulandelela. Ngenxa yokwakhiwa kwayo, i-geyner inezakhiwo ze-anabolic, ngakho-ke ijwayele ukusetshenziselwa ukuzuza umfutho we-muscle nokululama ngokushesha ngemuva kwenqubo yokuqeqeshwa esebenzayo.
Kanjani kahle ukuphuza i-geyner?
Kubaluleke kakhulu ukwazi nokuqonda indlela engcono yokuphuza ngayo i-geyner futhi uma kungcono ukuphuza i-geyner.
Ukuze usebenze kahle, kunconywa ukuthatha u-100-150 g we-powder, ukuyihlanza ngo-300-500 ml we-liquid okhethwayo bese uvuselela kahle kuze kube yilapho kutholakala ubuningi obukhulu. Ukuze usebenzise izakhiwo ze-geyner ngokugcwele, kubalulekile ukuphuza kanje:
- emva kwesidlo sasekuseni, ukuthola ukukhokhelwa kwamandla ngosuku olubiza izindleko zamakholori;
- Amahora angu-1-2 ngaphambi kokuzivocavoca ukwenza kube ngempumelelo ngangokunokwenzeka;
- Imizuzu engu-20-30 emva kokuphela kokuqeqeshwa ukuqinisekisa ukukhula okunamandla kwe-muscle mass kanye nokushintshwa okusheshayo kwamaprotheni asetshenzisiwe kanye nama-carbohydrate;
- Kungenzeka futhi ukusebenzisa i-geyner usuku lonke, isibonelo, uma kungenakwenzeka ukudla okujwayelekile, futhi uhlelo lokudla lunikeza inani eliqinile lemiklomelo.
Ngokusebenzisa i-geyner, kunconywa ukuthi usebenzise uketshezi oluthe xaxa ukuze izinto ezidingekile zingagcini ngokushesha kakhulu futhi ukugaya kwazo kuyanda. Kuyasebenza kakhulu ukuthatha i-geyner ehlangene ne-creatine. Ama-carbohydrate namaprotheni asiza ekuqinisekiseni ngcono i-creatine, okuthinta kakhulu imiphumela yokuthatha lezi zinto ezinzima.
Kubantu abajwayele ukugcwala, Kunconywa ukuthi benqabe ukwamukela i-geyner bese bayishintsha ngeprotheyini ukuze bagweme ukuzuza okungadingeki okungenasidingo hhayi ngezindleko zemisipha, kodwa ngenxa yamafutha.
Ungathatha kanjani intombazane ye-geyner?
Izizathu ezenza amantombazane athathe i-geener zihluke kakhulu. Lokhu kulahlekelwa isisindo, kanye nesethi yabantu, nesifiso sokuthuthukisa noma ukuguqula kakhulu isimo. Ngendlela efanele, ungafinyelela umphumela oyifunayo.
Indlela yokuphuza intombazane eyi-geyner incike ekutheni hlobo luni lomphumela kulindeleke kusukela ekungeneni kwakhe. Ukuze uthole isisindo (kubandakanya ngenxa yamafutha), i-geyner ingadakwa izikhathi ezingu-2-3 ngosuku, noma ngisho nangokwengeziwe. Uma udinga ubunzima be-muscle, awukwazi ukwenza ngaphandle kokuqeqesha okunenjongo. Kubalulekile ukwenza uhlelo lokuqeqesha, ukukhetha umthamo kanye nenani lezincomo ezinikezwe i-somatotype, kanye nezici zomuntu ngamunye. Ukuze ukulungiswa kwalesi sibalo, kubalulekile futhi ukukhetha inani elifanele kanye nemvamisa yokwamukelwa futhi ukhokhele kakhulu ukuzivocavoca emaqenjini athile emisipha. Imithetho yokusetshenziswa kwamacala amabili okugcina awafani nalabo abamukelwayo ngokuvamile.
Ingabe kufanelekile ukuphuza i-geyner?
Ukuze uthole impendulo yalo mbuzo, ake sibheke ukungalungi nemiphumela emibi ye-geyner.
Ijaji ngumkhiqizo wemvelo owuthola ngenxa yokuxuba amaprotheni nama-carbohydrate, ngakho ukukhuluma ngomonakalo walo kufana nokukhuluma ngezingozi zokudla. Ngokwemvelo, kufanelekile ukukhokha ngenxa yokulinganisa kanye nokusetshenziswa kwesikhathi, ukuze kuzuzwe umphumela omuhle.
Phakathi kwemiphumela emibi ye-geyner ezincane zokugaya ukudla noma ukubekezelelana ngabanye ezimweni zezifo ze-pancreatic. Futhi, uma i-geyner igcinwa ngokungalungile ezindaweni ezinomswakama ophezulu, amathuba okukhiqiza amabhaktheriya ekunyuseni komkhiqizo, okungaholela ekudleni kokudla, kepha lokhu kusebenza nakweminye imikhiqizo.
Ngenxa yokuqwashisa okuncane, ochwepheshe abaningi bathi imiphumela emibi ingabe i-geyner ngendlela yokulimala ezinso, isibindi, inhliziyo, ukubukeka kokuntula amandla, okungeyona into engafanele ithathwe ngokungathí sina.
Imiphumela yocwaningo yakamuva iphakamisa ukuthi izithako zamaphrotheni zikhetha kakhulu ukuzuzwa kwemisipha kune-geyner. Lezi ziphetho zisekelwe ekutheni ukutholakala okwengeziwe kwama-carbohydrate namaprotheni ngokwesilinganiso sama-25/50 g akusho ukuthi kunomphumela we-anabolic owedlula ukutholakala kwama-25 g kuphela amaprotheni (Ucwaningo oluqhutshwa yi-Staples AW ngo-2011).