Yadda za a dafa da gina jiki tana for tsoka girma kadai

Don zama karfi, inganta your dacewa da kuma samun zama dole tsoka taro, wanda kowa zai iya yi bodybuilding ko powerlifting. Amma wasu ayyuka a karkashin shirin, wanda ya samar da nauyi, wani lokacin m motsa jiki ga ci tsoka girma bai isa ba. Wannan na bukatar wani consistently babban matakin gina jiki a cikin jiki, wanda zai iya samar da furotin shakes for tsoka girma.

Protein ko gina jiki shake rike a wani matakin high a cikin jikin gina jiki, da sauƙi, kuma da sauri narkewar da kuma stimulates m karuwa a tsoka taro.

Me ne mai gina jiki shake?

Protein cocktails ga wani sa na taro ne a cakuda kunsha da sunadarai, carbohydrates, fats, bitamin da kuma gano abubuwa. Cikinsa da gina jiki shi ne babban sashi na hadaddiyar giyar, constituting 80% na jimlar abun da ke ciki. Narkewa sunadarai hadaddiyar giyar samu daga qwai, whey, soya ko sauran shuka kayayyakin.

Hakika, da furotin da za a iya samu daga abinci, amma, da farko, don samar da zama dole kashi na shi, kana da ci yawa gina jiki. Na biyu, furotin daga abinci ci abinci zuwa nike mutum da ya fi tsayi. Na uku, to sun hada da gina jiki shakes ne sauran amfani abubuwa da suke da amfani ga jiki.

Musamman Protein cocktails for tsoka girma, wanda dauke da ma'adinai kari kuma multivitamin gidaje, taimaka madadinsa na salts cewa an excreted a gumi daga jiki. A kananan adadin mai da kuma carbohydrates ciki har da sucrose da fructose, a cakuda gudunmawarsu ga caloric abun ciki. Wadannan cocktails ake kira makamashi ko Gainer.

Yadda za a yi mai gina jiki shake?

Yawanci, da furotin da tana for tsoka girma Take sau biyu: kafin a fara horo 40 minutes bayan ta ƙulli bayan minti 30. Wannan sami yanayin dole a bi daidai. Bayan wani hadaddiyar giyar kafin a fara horo dole ne dole cikakken gane. Amfanin shan wani abin sha da jiki lodi kunshi a ganin cewa ya samu nasarar maye gurbin nama, wake, ko cuku, dauke da wani yawa na gina jiki, amma nauyi a kan ciki. Saboda haka, su da 'yan wasa ba bayar da shawarar cin kafin aji.

Bayan da horo, da jiki ne musamman m bukatun gina jiki, da kuma bugu da hadaddiyar giyar kawai inganta aiki tsoka girma.

Lokacin da kuke bukatar mai gina jiki shake?

Protein tana for tsoka girma dole bukatar 'yan wasa a lokacin dogon workouts. Shi ne kusan kadai zarafin da ba ka jiki duk ba tare da tsayawa da horo ya bukaci abu. Protein cakuda rage gajiya da rage dan wasa a lokacin da ya dawo.

Amfani da irin wannan cocktails a wani dogon kari, a lokacin da 'yan kwanaki ba zai yiwu a ci dafa abinci. Duk da haka, ya kamata a tuna da cewa maye gurbin abinci mai gina jiki da wannan makamashi mix iya ba.

Yadda za a dafa mai gina jiki shake?

Hakika, da furotin da powders za a iya sayi kashe shiryayye ko a foda siffan. Amma yana yiwuwa ya shirya wani gina jiki shake gida. Yawancin lokaci aka shirya a kan tushen da madara, ruwan 'ya'yan itace, ko yogurt, ƙara gida cuku ko kwai fari. A cikin rawar da carbohydrate majiya iya zama zuma ko sugar, da muhimmanci fats za a iya samu daga man zaitun. Idan ka ƙara a cakuda berries ko 'ya'yan itatuwa, ka samu wani kyakkyawan abin sha. Yi hadaddiyar giyar kan cewa ta yin amfani a lokaci daya dole ba wuce 300 grams.

Duk da haka, ya kamata mutum ya tuna cewa a cikin mu rage cin abinci ya kamata ya kasance daidaita, da kuma samun shiga a cikin furotin cakuda ba lallai ba ne. Hakika, ba lallai ba ne su ji tsoro daga gare su, amma jari na wuce haddi gina jiki a cikin jiki zai iya kai ga cututtuka daban-daban, kamar gout. Saboda haka, duk mafi kyau ga zama kadan.