He huinga o te kai tōtika hākinakina mō te whiwhi uaua hiroki. He aha hākinakina kai tōtika mō te huinga uaua papatipu he pai?

Hoki te hanga o te tinana hākinakina he kai tōtika tino nui, no te mea kei te hanga i te uaua e tika ana ki te tomo i te huānga tinana. A, ki te whai koe i te whāinga ki te riro hohoro uaua papatipu, na reira ko te nui katoa atu ki te whiriwhiri i te huinga matau o te kai tōtika hākinakina mō te whiwhi uaua hiroki.

He he he matua whakaturia o kai tōtika hākinakina mo te huinga o te uaua papatipu, e me mohio ia kaipara:

• BCAA;
• multivitamins;
• Omeka-3;
• Glutamine.

Ēnei matū kore anake te āwhina ki te whakawhanake i te uaua, engari tautoko ano hoki hauora whānui.

Hoki te uaua kimi papatipu he kore nui hua tikanga, i roto i ka whai ki te rapu i te āwhina o tāpiringa hākinakina i tetahi take. I tua atu, e hiahia ana koe ki te whakangungu pakeke, me he nui hoki te reira ki te mau tonu i te tuwhene o Calories. bodybuilders katoa tango te matatini o hākinakina kai tōtika mō te whiwhi uaua kikokore, i ngā o te torutoru tāpiringa taketake.

pūmua waikuruwhatu

Tenei Ko tetahi o nga wāhanga matua, i te mea wahi o te hākinakina kai mō te whiwhi uaua hiroki. Tenei tāpiri he hanganga matatini, e taea e tino rerekē, engari he maha ngā āhuatanga nui me waikawa amino ki reira. Pūmua - he wahi nui o nei ngā te i roto i tetahi kai tōtika hākinakina mō te whiwhi uaua hiroki.

apo

Ki te koe tika e kore e taea riro te maha e hiahiatia o Calories, ka haere mai ki te hunga apo āwhina, hoki i te mea he wāhanga nui e me whakaurua i roto i te huinga o te kai tōtika hākinakina mo te huinga o te uaua papatipu, no te mea he nui o te pūmua - te kī ki te tupu uaua. Otira ka kōwhiri i te hunga apo Me ki te aro motuhake ki te hanganga. He mea nui ki te āta whakarite i te warowaihā i roto i reira i rawa nui, hiahia pūmua.

BCAA

Ko reira he matatini o e toru waikawa amino: leucine, isoleucine me valine. He tino nui mo te tinana ratou, engari e kore e synthesize reira ratou ake. BCAA whakaongaonga te hanga o te taiāki huka, e āwhina atawhai i te uaua. Haunga enei waikawa amino e toru tautāwhi i pūmua wāhinga me kinonga o te uaua.

whakaurunga mua īngoa-

E mea pinepine e kore e kaha te tinana tūmomo tino fakaongosia noho. Cope ki reira, ka tāpiri kaha me te pūngao i roto i mahi e te tauturu i te whakamahi o simulators, titoa nei o kawhe geranamin ranei. Ki te hiahia koe anō te pūngao, ko reira haumaru ki te tāpiri ki tō kohinga o kai tōtika hākinakina mo te huinga o complexes uaua mua tūmomo-.

creatine

faarahi te reira i te kaha, me te whakaihiihi ana te tupu o buka. Ki te rā, tuku te mākete he maha nui o ngā momo o creatine, engari ko te noa tino ko te monohydrate.

Omeka-3

roto tēnei wae te i roto i te ika fatty, engari ara e ko te te tahi mau taime e kore e nui maona, a reira ko reira tika ki te huihui ki tāpiringa. Ko te kōwhiringa pai - ko reira te hinu ika. Omeka-3 whakapiki i te tohanga, e tere ake te tuku o ngā matū faufaa ki te uaua. Ko tenei ko te kore e tona whai mutu i reira, ka rite ki tere ake ka pākia, e tauturu too atu o te ngako, a ka he pai hoki te pūnaha Cardiovascular.

multivitamins

E ratou tata kahore pānga i runga i te tupu uaua, engari, ahakoa tenei, kahore iti nui. Whai i te huinga o te taimaha, tango ngā tāpiringa, tīmata te kaipara ki wareware e pā ana ki te tahi mau huaora nui, kahore nei puta hepohepo i roto i te tinana. Ahakoa, ki te te kai koutou hua me ngā huawhenua i roto i te nui, tonu e taea te tahi mau huaora mahue.

glutamine

kitea ana tēnei waikawa amino te i roto i te uaua te tino. Ahakoa te tinana, me te ake nehenehe o te whakaputa i te reira, e kore e kino ia i te tikanga atu. tauturu Glutamine ki ora, na ko reira pai ki te tango i reira i muri i workouts me i te po. kia Glutamine kia whakaurua i roto i to koutou kai tōtika hākinakina, he mea e tika ana noa mo te whakaurunga tere o te uaua papatipu.

hapa

1. ngā anake o te pūmua parakuihi. Ko te take i roto i te ata kai taonga i roto i te warowaihā kai he he - reira te pono, pera me te roa rite moe tatou, te huka toto haere ki raro, ka pau nga warowaihā katoa i muri i te tafifi i ake, haere tonu ki te puku. Ko ia tangata e te whāinga ki te riro uaua papatipu, kia kia piri tina. Ko te mea tuatahi, te taenga atu ano te ara ake, ko reira pai ki te inu i te wiri pūmua, engari e kore e ohie, engari he tutaki waikuruwhatu pūmua tino hydrolyzed. He nui tenei no te mea ka whenumi te serum mua mo te wa roa, me e pā ana ki te 15 meneti. I tenei wa ka taea e mahi koe etahi mea whaiaro, pērā i tango i te ua. I muri i tenei wa, ka hei te hiahia, no te mea ko kua te pūmua wa ki te Päkehä, whakatere pākia, a ka timata te tinana ki te ui mo wahi hou o te kai. A, no te haere mai e ia ki te kīhini, ka taea e koe te tunu hua scrambled, oatmeal, panekeke, tīhi. Ki te hiahia koe, ka taea e kai koe te maha rihi rerekē. I roto i te kai ata he nui ki te whai e rua te pūmua me te warowaihā reira, na kia waiho ratou rite. Ko te mea matua - ki te kai makona. Ka rite ki te inu tūtohutia te ki te inu i te kapu o te tea matomato. A, o te akoranga, e kore e taea e wareware e pā ana ki huaora me te hinu pākirikiri ate!
2. He maha nui o te warowaihā i muri tonu mahi. Ka taea e maha e koe te rongo tohutohu e pā ana ki te mea e hiahia ana koe i muri i te whakangungu tika kai warowaihā käore he pänga, engari ko reira he. Ko te kupu, anake ka haere te hiahia ki te muri 2:00, e kore tuku ki te kai kai e te mea tino nui mō te tupu uaua. warowaihā nohopuku He pai anake, ki te te whāinga, ko te ki te whakapiki ake i te kaha me te manawanui, pai atu i te taimaha i whakaritea. A, ki te whāia ana e koe ki te whakamutunga, ka tou whiriwhiri ko ki te noho i runga i te pūmua.
3. Tuhinga o pūmua ruru. e kore e ētahi ngā i roto i te kete mō te kai tōtika hākinakina mō te uaua pūmua i whakaritea, iti hunga apo, whakapono e ki te huinga anake o warowaihā me te pūmua hua te pānga e hiahiatia ana, a kahore he te pūmua ano. kaimahi te reira tetahi tikanga tino māmā: hoki he nui pūmua tupu uaua, na te mea tuatahi, ko te ki te arotahi koutou whakarongo ki runga i te reira. Iwi e faaohipa wā i te omaoma, ka ahu ki te riro taimaha, e tūtohu ana ki te pau pūmua i te auau o te 2-3 karamu ia manokaramu o taimaha tinana. Hoki, he mea nui e kore e ki te tamata i te riro taimaha i runga i te wā, me te pakeke ki te kai o te wiki e rua, e ngana ana ki te whakatutuki i te hua pai, a ka hoatu koutou tinana he okiokinga i tae tonu Calories. Hoki te huinga o pūmua o papatipu i ngā hua tikanga he iti rawa, na, kahore wiri te āwhina o te pūmua hea. Best o mua- me pou-tūmomo katoa pūmua inu waikuruwhatu me pūmua puhoi i mua i te moenga. He aha hākinakina kai tōtika mo te huinga o te uaua papatipu e taea te mahi i waho pūmua kokteyde? No.
4. Underestimating te BCAA me glutamine. BCAA - Ko te matatini o te toru waikawa amino e te hunga hira: isoleucine, leucine me valine. E whakaaro ana ratou tata nga poraka hanga tino nui o te uaua. Ko tonu te faufaa o tango enei waikawa amino i roto i te meka e kore e taea e te tinana synthesize ratou ake, kia kia haere mai ratou anake ki te kai. tukua BCAA te anake puka capsule, ano i roto i te puehu, i ngä te fariiraa rite te puehu, akeake, me te koreami, e taea te tāpiri i te reira i roto i te ngaueue ai, me te kai. E tūtohutia ēnei waikawa amino ki te inu i roto i te wātū whakangungu, ara, te whakamahi o te ritua 3 wa: i mua, i roto i, me te i muri i.
5. Ko etahi waikawa amino i BCAA nui mō te tipu uaua kaha. Me te tinana waikawa atu amino atu te toru o mua. Ngā mihi ki a ratou, ka e taea ki te faafaaea ka hua hormones ia. Na konei ki te āwhina o te paura waikawa amino. E digested ratou tere me te ake ahuareka ki te reka o papa. Hei whakamahi i ratou pai tonu i muri i te kai.
6. Etahi hape whakapono e te wai ko te arai tūturu o te tukanga kūnatunga. Ehara i te mea, a haunga, he tika ano hoki reira. Water - te pūkaha o ngā tukanga anabolic i roto i te tinana e whakatairanga te tupu o ngā uaua.

Sports kai tōtika mō te huinga o te papatipu tinana hiroki

Drying - Ko reira he wā noa i roto i bodybuilders. tohu ratou te kai tōtika hākinakina tika mō te whiwhi uaua kikokore, hoahoa nei ki te whakanui i te whakakorenga o te ngako tinana, e hanga te pai tinana, a ka riro nga uaua atu kitea. Here, he arorau katoa, i roto i rapu te whakamaroke o te tangata ki te ngaro i te wai i te taikaha.

Ka rite ki te katoa e matau, te tinana e pūngao matua i te warowaihā. noho te kūhuka i roto i te tinana kia rite ki glycogen, a i roto i taua take kia pau maha rawa warowaihā, glycogen ko te tīmatanga tahuri ki te ngako. Na ki te hanga i te pai tinana, me te whakamahi koe i tenei glycogen me te ngako, e tutakina warowaihā kai, a ka timata te tinana ki te tango i kararehe o te warowaihā. Ahakoa i titiro tuatahi tenei ahua o pera-ka karanga kai te mea pai, ka taea e te mea kino. Na mahi mea rite taua atu pinepine atu i te kaitäkaro ite. E kore e taea e koe te whiriwhiri i te kai tōtika hākinakina pai mō te uaua whakaturia papatipu katoa tika, no te mea he reira rawa takitahi.

Nuinga o ngā wā, huihui bodybuilders ki te whakamaroke i te aroaro o te whakataetae. E 4 hua e taea te pau i roto i ngā rahinga mutunga: kiri egg, uma heihei kahore kiri me te ngako ika e minaminatia koromamao, awhi ngū. Otiia i roto i te kai, ahakoa i roto i te moni iti rawa, engari me i kona i roto i te puka o te warowaihā, greens, kukama, kāpeti, Buckwheat pāreti. Hoki te tangata toharite rapu ki te ngaro taimaha, e kore he whakamaroke te kōwhiringa pai. I roto i tenei take ka waiho reira ranea ki te whai i te torutoru ture taketake.

Ture o te kai tōtika tika

1. Ehara i te mea e tika ana ki te ruha tou tinana raupatungia e kai. Hea pai ki te mohio me te kai te mea he pai, me te ki te karo i ngā hua kino.
2. He pai ki te mono ano, na te reira hua paraoa, me te huka.
3. Mayonnaise, tītipi, hōtiti, ice cream whakakapi mo huawhenua, harore, te tīhi, miraka pē, tīhi.
4. Whakaotia pato'iraa o te ngako e taea e tino mōrearea mo te rauropi, rite messed ake te pākia e, kiri, makawe me whao.
5. Parakuihi - te kai tino nui o te ra.
6. Kaua e te uta ki runga i mua i te haere ki te moenga. Ki te tahuri reira i roto i taua whai wa ki te kai te mutunga rawa koe, he reira pai ki te kai i tetahi mea i te hua, me te miraka pē.
7. He maha te pai, engari i roto i nga wahi iti.

kai tōtika hākinakina kāinga mō te whiwhi uaua kikokore rite taea. Ka taea e koe te faaineine ia outou me ruru pūmua, me te kia māia i roto i to ratou hanganga. hiahiatia katoa e te - ko reira te Pūhanumi me te kai tika.

1. Ka taea e te cocktail pūmua-warowaihā tuatahi kia hanga i te huinga o te waiu, 1 panana me te 1 punetēpu o te honi.
2. kia hoki kia rite koe i 100 go o tīhi waiu + + panana.
3. Ko tētahi atu kōwhiringa - te reira waiu, hua ma, panana me te punetēpu o te huka.

Ehara i te kōwhiringa katoa o Molotov. Tango ki te whakaaro i enei kai, me te tāpiri ki a ratou ngā hua me nati taea te hanga i te wiri pūmua, e ka kore kino atu hokona, me i tua atu, kia waiho nga ranunga toa tetahi matū kino reira, a i roto i te inu rite koe koe tino.