Sports Nutrition mo te tauhou. Whakatauranga o kai tōtika hākinakina

Piki, e paanga kaitäkaro i roto i te kai tōtika hākinakina mō tīmata. Kupu pēnei i hākinakina me te kai tōtika, e kore e taea e meinga kare pai, engari he aha huna i muri i tenei wā? Ahakoa te meka e kua mohio te roa rawa te wa katoa i runga i te ao i tenei ahua o te whakaongaonga, ano reira e tonu te tahi mau taata e te feaa tino e pā ana ki tenei āhuatanga. Ko reira mārama e maha mai taua tauākī anake i aua iwi e kore e nei i nui ngā mōhiohio, me te pera mārama tawhiti no te, ki te tīmata te fariiraa i kai tōtika hākinakina.

Sports Nutrition - He aha te mea te reira?

kia to'o reira tonu katoa o ngā pūrākau e pā ana ki taua mea, ka kauwhau kotahi me mo te katoa e kai tōtika tetahi mea hākinakina e kore e whai ki te doping ranei ki steroids, e kore noa atu pera ki tetahi matū. He tika anake ki rauemi raw organic tūturu ranei tenei.

Sports kai tōtika mō te tīmata - ko maha tenei te matūkai e kua whiwhi whakawhetai ki tukatuka nui-tech, te whakamahi i anake ngā hua tūturu o te take mai tūturu.

Hoki te mea ka ki nei e hiahia ana koe ki te tango i kai tōtika hākinakina

I roto i te tikanga ki te whakatau e titau kai tōtika hākinakina tīmata, me tuatahi whakaraupapa koe, no te mea he ahua rerekē i hākinakina ora noa. Kia kua whakaritea e te tangata ki te whakawhiti i taua raina, e kore hoki e te ara, mai i reira e kore e nga hua e tutuki. Hei kakahu whakapehapeha te taitara o te kaipara, e hiahia ana koe ki te hanga i te nui nui o te kaha.

Noatia, ka pā te reira i te huringa tino ao te kai, mai i te mea te matua ki te angitu. No te mea o tenei, i roto i te wahi tuatahi i te kaha rawa motuhake o, me te ahumahi hākinakina katoa rite te katoa.

Ngā take mō te tono

Te whakautu ki te pātai e pā ana ki te mea te mea e tika ana mō te tīmata te kai tōtika hākinakina, ka taea e koe kite tonu e te whakaaro matua ko te ki te whakarato i te maona ki te kohuke e tika ana, huaora katoa me ngā matūkai e hiahia te reira rite ki te hua o te whakangungu kaha. Ko etahi kia tautohe e he wātea tika i te kai e pau te tangata i ia ra nga āhuatanga e tika ana katoa, engari i roto i te hono mo'oní, he pea te pānga taua ki te angitu ki te tae hoki te maha take:

1. taea ki te mimiti i tenei nui o te kai ki te tiki i te iti rawa 3000 te tinana, ko te, a ka katoa o 6000 kcal ia ra. Heoi, etahi hua noa e taea te kore e whenumi i 100%, me te titau kai tōtika hākinakina i te kareti o ngā matūkai käore he pänga, e whakarato nga huaora tika katoa, engari e kore e panamaha te tinana.
2. He etahi rārangi motuhake o kai e kei te wāhanga e tika ana mo te maona, engari e tika ana ki te meka i he ratou i roto i te puka tika mo te maona, he mea e tika ana ki te hoko tonu te huinga o te kai tōtika hākinakina mō tīmata. Hei tauira, waikuruwhatu pūmua me te creatine.
3. Ngā mihi ki te kai tōtika hākinakina tino tōtika e taea tohatoha ratou utu pūtea ki tenei, no te mea titau kai hākinakina he nui nui o te moumou.
4. kaiwhakanao katoa e hua enei hua, matua whakarangatira ratou wāhanga motuhake e hanga e digested nui tere tāpiringa katoa.
5. Sports kai tōtika e kore whakaritea i roto i te ngako, ka pena ka waiho tenei hua e hāngai ana mō ngā iwi e whai raruraru ki te taumaha.

Ko te kupu, ka taea ki te whakanui i te mahi me te kakama kai tōtika hākinakina mō tīmata. Otiia e kore e he reira e tika ana ki te tangohia i runga i te hua o tūmanako tiketike, mai kore te mea he raau rapaau. Ki tenei hua, ka taea e koe anake fakalahi koutou kai, otiia e kore e tino whakakapi reira i te reira. Ki te tono tika, me te tika o taua mea e taea e te āwhina tino ki te whakatutuki i pai hua i roto i te hākinakina.

Sports Nutrition mo te bodybuilders te tauhou

E tano ia tapao e hākinakina mana katoa, e kua hāngai i te whakapai ake i te āhua me te hanga uaua papatipu, e rapu he kai motuhake, me te tupato o tona whanaketanga. Ko Ko te aha te mea tino nui ki te kai tōtika hākinakina bodybuilding (e rua novices me ngaio).

Me tika kia haere tahi kawenga taimaha e te ora ka taea rawa. Me'akai e mahi ki te kaitäkaro, mea e hoki te tupu noa me te whanaketanga o te te uaua ia kirokaramu o te taimaha tinana kia pau i runga i toharite 2-4 go o te pūmua. Ngā mihi ki tātaitanga tauhanga kuware, ka taea ki te tātai i te auau o ia rā o te pūmua, e e hāngai ki tona taimaha tangata. I muri e ka waiho reira taea ki te matau ki ta te mea te nui o te kai i te ra e taea noa ki te farii i. Ka taea te ata tēnei āhuatanga pūmua kore anake, engari ano hoki ki ētahi atu rauemi e tika ana.

Ko te kupu, Ko tika te kai hākinakina mō bodybuilders me powerlifters.

Whakatauranga o kai tōtika hākinakina

I roto i te meka, me matau koutou e reira e he maha rawa o tāpiringa rerekē e taea te āwhina etahi pai atu etahi, engari i roto i rerekē nekehanga, kia hiahiatia ai e ratou katoa hoki he kaipara. Hoki tenei a hiahiatia he hākinakina mana whakatauranga, e ngā te wāhanga e whai ake nei:

- Pūmua Ko te matatini taketake, me te whai hua te nuinga, i te mea faufaa no te hanga uaua, e te reira, o te akoranga, te wahi matua i roto i te kai o tetahi kaipara. Kua riro noa atu e hāngai ana taua tāpiringa 10 tau ki muri, ka riro ona rongonui rawa tere e tika ana ki te whakawhenumi inamata. Ko te rangatira i roto i enei taero ko Iso Sensation Ultimate Nutrition, i te mea ahurei hoki o tona tātai, e ngā te colostrum, ingested nei ki te waiu o te whaea, me te āwhina ki te whakapiki ake i me te whakakaha i te pūnaha ārai mate.

- He pakari wahi Tuarua e creatine. Ki te whakaaro ki tenei taonga kaha, he mea he ahua o te wahie mo te hukihuki uaua, te atu tomo te reira i te tinana, hei inäianei te uaua. Na reira, mo te whakangungu whai hua, he koha hoki ia. E te ara, i roto i nga tau tata kua riro te reira mārama i roto i te akoranga o te rangahau e nui atu whai hua atu i tūmanakohia he tāpiringa creatine. Ko te aha te reira i roto i tata katoa te tāpiringa hākinakina kai. I roto i te hua pai mo te hākinakina mana e taea te kï Mesomorph ApS, i i taea ki te kohikohi i roto i nga hangarau ahurei katoa.

- BCAA (branched waikawa mekameka amino) pau te nuinga o te wā mahi me te whakangungu, reira, e rapu whakakapinga. Ko reira no te mea o tenei BCAAs he rongonui, me te i roto i te tono, no te o ratou mahi koha. E te ara, to ratou he tūranga matua i roto i ngā tauhohenga pūmua i roto i te uaua. Ko te kupu, ka te hua e whakaritea. Ko te kamupene arotau Nutrition tukua BCAA 5000 Paura A, e tonu te tino rongonui e tika ana ki te ngaro o te soya, whakawhenumi Inamata. E taea hoki te hokona te reira i roto i capsules, i te mea tino watea.

- He hoki kohuke Trace me huaora rawa e tika ana, no te mea matau nga kaipara te mahi maeneene o te tinana e taea te tutuki anake ki te tautoko o te matūkai tika, me te kukū. Ko te taua rangatira arotau Nutrition hua multimineral me ahurei matatini multivitamin huaina Opti-tangata, e whakaatu ana tino pai ngā hua whakawhetai ki te kukū tiketike.

- Taumaha mate i roto i te wā e hiahiatia ana te kaipara whakamaroke o uaua, me te ki te whawhai ngā pūtau ngako. huaina te hua kaha i roto i tenei aho ko Lipo 6 Black Nutrex, e whakamahi hangarau multiphase me he kahore roa anake, engari ano hoki i te pānga tere.

- tāpiringa kai tōtika, e kua kitea e ratou digestibility mōrahi - Creatine. nui haere ratou i te ōrau o te warowaihā, pūmua me ētahi atu matū e tika ana. Mass Pānga Revolution San NEW ko te rangatira papû, i hanga nei mo te kaitäkaro ngaio, whakawhetai ki tona tātai ahurei he ngāwari ki te ngaki ratou papatipu.

- boosters testosterone ko te maha o nga kai kaha, te mahi matua o e ngā i roto i te hanga o te testosterone. e kore e tūtohutia peheé rauemi mō tangata i raro i 22 tau, e tika ana ki te pānga anabolic korerotia. Ko te stimulant kaha, na te whiriwhiri ko, o te akoranga, mo HyperTEST Labs Tuaka, regulates reira estrogen me whakanuia ana uaua anabolism.

Ko te rongonui o te hua e tika ana ki tona rationality me te kakama. I tēnei wā i reira e maha drugs rerekē e kōwhiria e ia kaipara hoki ratou takitahi. Ka miramira o kai tōtika hākinakina e whakaritea e hāngai ana i runga i te inenga, taxonomy, me te whakakotahi i te reira ki te tahi atu raau taero, me kai. Kaua e wareware e pā ana ki te kounga, hoki nei kia tango i te kaiwhakanao fatongia, kia hākinakina reira kai tōtika ki te hononga i tetahi atu take ranei.

kai tōtika hākinakina kino: Truth Myth ranei

Te āhua e kore e mutu te tautohe. Kino e taea te kawe mai hākinakina kai tōtika mō ngā hononga, e taea te tono anake i roto i te kaupapa e ka hē, me te i roto i o te mana, a i roto i te tahi atu wā katoa te reira i te tauākī tika o taunu kore e nei i wheako ara matauranga ranei tona tono ki te whakaae ki ēnei hua.

he whanaunga katoa, a he ki tonu o hapa i te ara ki te stardom. Whakatutuki i te tahi mau hua ngaio he taea anake ki te ako tonu i o te rauropi, me te kōwhiringa o te hōtaka fariiraa hoki ia. Ko utu te haamana'oraa i taua kai tōtika hākinakina-kounga tiketike, whakaputaina nei e te feia faatere mohio me ngaio reira, tino mahi, me te āwhina ki te whakatutuki i te hua e hiahiatia ana.

puaki ahumahi hākinakina Modern nga ture hou i roto i te momo mana, na te kaitäkaro e kua whai wāhi i roto i te powerlifting me bodybuilding, tika i ki te whai i a ratou.

kaipara Nutrition

Noatia, rawa tata tapahi haere pūkenga kai hākinakina ki te kai o kaitäkaro, no te mea ka taea ki te whakamārama i te kōrero katoa e pā ana ki te pehea, ki te tango i kai tōtika hākinakina ko kore ki te whara o ratou hauora he tākuta anake. meatia ana tēnei i runga i te pūtake o te tirohanga, me te mea e tika ana, etahi whakamātautau toto me te mimi banal. Ahakoa te meka e hākinakina kai tōtika - ko te hua o ngä kaitäkaro ngaio kore anake, me kōrero tonu te whanaketanga o te matatini mo koutou tinana ki te mātanga mō te tauturu. Ko e mo'oni, te auraa tetahi kawenga e te kai motuhake, e e te āwhina kore whakatutuki i ngā hua anake engari ano e taea e kino ki te hauora, na e hiahia ana koe ki te rawa āta tango kai tōtika hākinakina. He aha te mea pai ki te whiriwhiri, kia ue'i reira he pūkenga kai.

Aha tatou e hinaaro ai i enei kai i roto i te hākinakina kai

Creatine - faarahi te tupu o te kaha.

waikawa amino - piri te pūmua te. He mea tino nui e te whiwhi i te kaipara te whānuitanga ki tonu o ngā waikawa amino faufaa.

Creatine - he tāpiringa kai e whakatairanga i te tupu o te penupenu maroke. Ko te wāhanga matua, he pūmua me te warowaihā.

Pūmua - ki te āwhina i tahu te ngako i te taikaha me te whakapiki ake i taimaha tinana. Ko te wāhanga matua ko te pūmua - rauemi hanga taketake o te rauropi.

Taumaha mate - he mārama i te ingoa ake rite, te āwhina wahia iho ngako, me te tere ake ka pākia.

Energy - mau tonu te taumata teitei o te kaha e tika ana ki te ihirangi o te huahuka me sucrose mō whakangungu.

Multipeki - he tirohanga whānui o te raau taero, e kei te rota o tāpiringa hākinakina.

Me kï reira e tetahi o enei matū he tika hoki ngā wāhanga integrated o kai tōtika hākinakina.

Ko te tikanga matua o te kai tōtika hākinakina whai hua

I mua i te tango koe kai tōtika hākinakina, he mea e tika ana ki te matau e rave rahi mau parau tumu:

• kia te kai ahurei, me te hangaia e te pūkenga kai rata ranei.
• Kia whakamahia anake te hunga hua e whai wāhi ki te whanaketanga ā-tinana.
• Dieting.
• mahi i ia te wā.
• Ko te fariiraa matatini o te kai tōtika hākinakina me te kounga arero.

Ki taea te tauhou whiwhi hua i roto i te heke mai, e te hunga tika o ngaio, e hiahia ana koe ki te whiriwhiri i nga hua e he toa tika. Me whai taonga te ārai me te tūtohu e tohunga me kaiwhakangungu ngaio.

ka tohu kaha, me te ataahua tinana e whai koe i te pai ai kaha, me te wairua kaha. Ngā mihi ki te whakangungu ia, ka taea e koe te whakatakoto i te turanga totoka mo tona mahi hākinakina e kore anake, engari ano mo te hauora pai, te wahi e mahi kai tōtika hākinakina rite rauemi mō tenei turanga.

He aha ki te whiriwhiri ki te tīmata

He mea nui ki te mahara e anake tahi ki okiokinga, mahi me te kai kai e taea te tango, me te kai tōtika hākinakina. Tūtohutanga mō Beginners e ngā tohunga e whai ake nei. Me koe ki te tīmata tango i te pai te pūmua, kohuke me te huaora matatini. Ka whakaritea te timatanga o te whakangungu tika tere taonga uaua, a kore e hiahia ki te kōrero ki te tāpiritanga motuhake. Otiia tika te taenga atu ano te tukanga ka pōturi iho, tīmata kē utu tono complexes motuhake. Me mahara te reira e kia te kai tōtika hākinakina mō tīmata kia titoa o te iti o ngā tāpiritanga.

Na, he mea nui hoki te tauhou kaipara pipiki tino ki te hōtaka o te whakangungu i roto i te tau, tahi ki te kai tūturu (taurite). I roto i tenei take, kia whakaurua kai hākinakina āta, tīmata ki te huaora e tautoko noa tinana, a ka āta nuku ki complexes pūmua.

Ko nga wahine (rite ki Eugene Izidorovoy - kaiwhakangungu whaiaro, MS), me i roto i kai tōtika hākinakina mō tīmata wahine he nui nui o Guarana me L-Peta. Fakataha e taea ki te hoatu i te rota o te pūngao ratou, ka tahu ngako rite hohoro rite taea. Ko nga wāhanga taketake e kia tano kōrero ki ētahi atu tāpiritanga enei.