Gainer wani cakuda ne da ake amfani dasu a wasanni na kayan wasanni, wanda ya kunshi sunadarai masu inganci da kuma carbohydrates, ba tare da ɓarna tare da bitamin, ma'adanai da abubuwa masu alama ba. Dangane da abin da ya ƙunsa, gine-gine yana da alamun anabolic, don haka ana amfani dashi mafi yawa don samun karfin muscle da kuma saurin dawowa bayan tsarin horo.
Yaya yadda za a sha gilashi?
Yana da matukar muhimmanci a san da kuma fahimtar yadda za a sha ruwan inabi da kuma lokacin da ya fi kyau a sha wani geyner.
Don mafi dacewa inganci, ana bada shawara a dauki 100-150 g na foda, da yada shi a cikin 300-500 ml daga cikin ruwan da aka fi so da kuma motsawa da kyau har sai an samu taro mai kama. Don amfani da dukiyoyi na geyner cikin dukansa, dole ne a sha shi kamar haka:
- bayan abinci na gari, don yin amfani da makamashi don kwana daya a cikin adadin kuzari;
- 1-2 hours kafin motsa jiki don yin shi a matsayin tasiri sosai;
- Minti 20-30 bayan ƙarshen horo don tabbatar da ci gaba mai girma na muscle da kuma maye gurbin sunadarai masu amfani da carbohydrates;
- yana yiwuwa a yi amfani da geyner a cikin yini, misali, idan babu yiwuwar cin abinci na yau da kullum, kuma tsarin cin abinci yana samar da adadi mai yawa.
Tare da amfani da geyner, an shawarci yin amfani da ruwa mafi yawa don kada a wanke kayan da suka dace da sauri kuma ana kara yawan digestibility. Yana da matukar tasirin ɗaukar geyner a hade tare da creatine. Carbohydrates da sunadarai sun taimakawa wajen samar da haɓakar halitta, wanda hakan yana rinjayar sakamakon daukar waɗannan abubuwa a cikin hadaddun.
Don mutane sunyi cikakken cika, an bada shawara cewa sun ƙi karɓar geyner kuma sun maye gurbin shi tare da sunadaran don su guje wa kashin da ba a buƙata ba amma ba a rage yawan tsokoki ba, amma a kudi na mai.
Yaya za a dauki yarinyar geyner?
Dalilin da yasa 'yan mata ke daukar nauyin kaya sun bambanta. Wannan asarar nauyi ne, da saitunan mutane, da kuma sha'awar inganta ko sauya siffar. Tare da kusanci mai kyau, zaka iya cimma sakamakon da ake so.
Yadda za a sha mai yarinya yarinya ya dogara ne akan irin nau'in sakamako da aka sa ran daga shiga. Don samun nauyi (ciki har da mai ƙoda), za a iya bugu da giya sau 2-3 a rana, ko ma sau da yawa. Idan kana buƙatar ƙwayar tsoka, to baka iya yin ba tare da horarwa ba. Dole ne a yi shiri don horarwa, don zaɓin kashi da yawan adadin da aka ba da dinar, da kuma siffofin mutum na kwayoyin halitta. Domin gyaran adadi, wajibi ne a zabi ƙayyadadden adadi da kuma lokutan liyafar kuma ya fi mayar da hankalin ka ga wasu ƙwayoyin tsoka. Ka'idojin amfani a shari'o'i biyu na ƙarshe ba su bambanta daga waɗanda aka karɓa.
Shin yana da daraja a sha a geyner?
Don samun amsar wannan tambaya, bari mu dubi rashin rashin amfani da kuma illa na geyner.
Gainer shine samfurin halitta wanda ya samo asali sakamakon hadawa da sunadarai da carbohydrates, saboda haka magana game da lalacewar shi daidai yake da magana game da haɗarin abincin. A halin da ake ciki, yana da daraja a biya hankali sosai ga sashi da kuma lokacin amfani da shi, don cimma nasara mafi kyau.
Daga cikin abubuwan da ke faruwa a ciki na rashin cututtukan kwayoyin cututtuka na geyner ko ƙananan rashin haƙuri a lokuta da cututtuka na ƙwayoyin cuta. Har ila yau, idan an adana geyner ba daidai ba a wurare tare da zafi mai tsanani, yiwuwar haifuwa da kwayoyin cutar a cikin samfurin yana ƙaruwa, wanda zai iya haifar da guba mai guba, amma wannan ya shafi duk wani samfurori.
Saboda rashin fahimtar juna, masana da yawa suna nuna sakamakon kullun ga geyner ta hanyar lalacewar kodan, hanta, zuciya, bayyanar rashin ƙarfi, wanda bai zama ba fãce labari wanda bai kamata a dauki shi ba.
Sakamakon binciken binciken na kwanan nan ya nuna cewa karin kariya sun fi dacewa don samun karfin muscle fiye da geyner. Wadannan maƙasudin sun dogara ne akan gaskiyar cewa karuwar carbohydrates da sunadarai a wani rabo na 25/50 g basu da tasiri akan anabolic fiye da cin abinci mai gina jiki (25 g na gina jiki) (Nazarin nazarin Staples AW a shekarar 2011).