Duk wani dan wasan da ya ci gaba ya san cewa geyner mai gina jiki ne tare da carbohydrate, kuma akwai kawai kashi uku na sunadarai a ciki. Wannan abincin abincin calorie ne, wanda zai ba ka damar ƙara dadi a cikin motsa jiki, ƙara ƙarfafawa kuma yana taimakawa wajen ƙara yawan muscle. Ka yi la'akari da yadda za ka sha abincin geyner da kyau.
Shin zai yiwu a sha 'yan mata geyner?
A cikin matsakaicin geyner 15% - 30% protein da 50% - 70% carbohydrates. Wannan rabo ne na kayan da ke ba ka damar samun makamashi mai yawa don horarwa. Duk da haka, saboda abin da ya ƙunsa, har ma maza da suke yin aiki mai yawa ba koyaushe suna gujewa kara mai. Ba a ba da shawarar ga 'yan mata su shiga cikin su ba: haɗarsu ta hanyar aiki ta aiki da hankali fiye da maza, kuma wannan calorie mai ma'ana yana iya haifar da karuwa a masara mai yawa, wanda ba zai yiwu ba ne ga wani. Duk da haka, wasu mutane suna sha - amma wannan shi ne kawai idan akwai horo na yau da kullum tare da manyan nauyin.
Bugu da ƙari, ba a ba da shawarar gaji ba ga dukan mutanen da suke da kariya.
Yaushe ya kamata in sha wani geyner?
Masana sun ba da shawarwari daukan cakuda 1.5 hours kafin aikin motsa jiki don sake inganta makamashin makamashi kuma ƙara haɓaka da tasirin horo. Ba wai kawai ƙarfin zai ƙaru ba, har ma maƙasudin jimiri.
Wani zabin don shan jingina shine amfani dashi maimakon cin abinci a lokuta inda ba ku da damar karbar abinci na al'ada.
Yaya ya kamata ku sha ruwan?
A lokacin da kake daukar haya, kare jikinka daga shayarwa kuma sha yalwa da ruwa. Ɗauki kowace rana tare da nau'i daya, kuma yana da mahimmanci a lissafta shi daidai, in ba haka ba nauyin ku zai yi girma ba.
Kula da al'ada na cin abinci na yau da kullum a cikin ma'auni bisa nauyi.
| Power / Weight | 50 kg | 60 kg | 70 kg | 80 kg | 90 kilogiram | 10 kg |
|---|---|---|---|---|---|---|
| 4-lokaci | 80 | 92 | 104 | 116 | 128 | 140 |
| 3-lokaci | 90 | 106 | 122 | 138 | 154 | 170 |
| 2-lokaci | 100 | 120 | 140 | 160 | 180 | 200 |
Kada ku wuce bayanan da aka nuna - ba za ku sami ƙarin daga gare ta ba, amma zaka iya samun nauyi. Diluted geyner a cikin adadin yawan ruwan 'ya'yan itace, madara ko ruwan sanyi. Yi hankali, a cikin ruwan zafi mai gina jiki ya rasa dukiyarsa, kuma ku, a gaskiya, kashe wani ɓangare na samfurin.
Sau nawa ne za ku sha gishiri?
Ko da wane irin abincinku yau da kullum, yana da mafi kyau don raba shi zuwa sassa biyu. Abincin farko kamar na karin kumallo na biyu (kafin cin abincin rana), da na biyu - bayan horo . Idan babu horo, to maye gurbin shi tare da abun ciye-ciye.