Izithasiselo zemidlalo ezi-Top-10: ongakuthatha ekukhuleni kwemisipha

Umsoco wezemidlalo wokukhula kwemisipha manje sethula uhla olukhulu lwemikhiqizo, njengokuthi ngokungangabazeki iyasebenza, futhi leyo ukusetshenziswa kwayo ukukhulisa izicubu zomzimba kanye nokuzuza kwamandla kubonakala sengathi kuyangabazeka. Abasubathi abasafufusa kulula kakhulu “ukucwila” olwandle lolwazi olubhajwe emagameni nasekusebenziseni izithasiselo ezithile zezemidlalo.

Sikunikeza konke Imininingwane ewusizo mayelana nezici zokwamukela ukondliwa kwezemidlalo nokubuka konke kwezithako zemidlalo ezithandwa kakhulunezici zazo ezimfushane, izici zokwamukelwa kanye nezindleko zokutholwa ezilinganiselwayo.

Kubadlali abaqalayo kubaluleke kakhulu ukwazi ukuthi yimiphi imikhiqizo yokudla kwezemidlalo okudingeka uyenze kwasekuqaleni ukuze uthole inzuzo enkulu, ukonga ezindlekweni.

Okwezemidlalo okunomsoco wokukhula kwemisipha

Ababaningi abantu abaneliseka ngokugcwele ngesimo sabo somzimba, futhi bambalwa nakakhulu kulabo abazalwa abanomzimba ophelele ngempela. Ukuqeqeshwa kwezemidlalo nge "iron" kuyindlela ephumelelayo yokuzishintsha, ukuthuthukisa ukubukeka, ukukhanga kwabobulili obuhlukile, ukuthuthukisa imiphumela yezemidlalo. Kuvela ukuthi ukuqeqeshwa kwamandla akulutho kodwa, njengenye yezindlela zokukhubazeka komzimba komzimba, isifiso saso esivame ukuba ngumuntu njengohlobo lwebhayoloji.

Kodwa-ke, ukushintsha izinhlelo zokuqala zemvelo akulula kangako. Uhlobo lwezakhi zofuzo luhlukaniswe izigaba ezintathu eziyinhloko (ngezinketho eziningi zenguquko):

• I-Mesomorphy: yemisipha futhi eqinile kusukela ekuzalweni, amandla ayidlala kalula.
• I-Endomorphy: ithambekele ekukhuluphaleni nasekuzuzeni isisindo ngokushesha.
• I-Ectomorphy: ebonakala ngokuzaca, ukwakheka kwemisipha yabo kuyizindlela zamandla ezingathandeki.

Ngakho-ke, zisuka nje abaqeqeshwayo basenkingeni ngezizathu zofuzo.

Igama elidumile elithi “hardgainer” (“tailormade”) limayelana nabantu abasetha imisa namandla okunikezwa kulula kakhulu. Abantu abanjalo, ngaphezu koqeqesho, isici esibaluleke kakhulu sokusekela ngendlela yokudla okufanele, yize abasubathi abanesiphiwo sosizo olunjalo futhi lungeke lukulimaze. Ngakho-ke ngaleso sikhathi kanye nomqondo wokudla kwezemidlalo wokukhula kwemisipha.

Noma ngabe udinga ezemidlalo umsoco wesethi yemisipha?

Ngakho-ke, ngosizo loqeqesho sizama ukuziguqula sibe ngcono, sithuthukise ikhwalithi yesimo sabo somzimba. Uma kunjalo - isidingo samandla nezinto zokwakha zezinguquko ezinjalo sizoba sikhulu kakhulu. Ngokuvamile, ukudla kwemvelo kuzoba nzima ukuthola inani elifanele lamaprotheni, ama-carbohydrate, amavithamini kanye nezinye izakhi zomzimba, ikhono lohlelo lokugaya ukudla alunamkhawulo.

I-Sportpit ikuvumela ukuthi unikeze umzimba ngalezo noma ezinye izingxenye zokuthuthukiswa kwemisipha ngokushesha, ngokuphumelelayo, futhi ngaphandle kokuba nomgudu wokugaya ukudla ukuze ugaye amakhilogremu emikhiqizo. Ngamanye amagama, ukudla kwezemidlalo kokukhula kwemisipha kukuvumela ukuthi unciphise umzamo nesikhathi esidingekayo sokwakha umdlali wezemidlalo.

Ngemuva kwalokho udinga ukubhuka: “Abambalwa” akusho “Ngokuphelele”. Phakathi kwaleyo mikhiqizo, okubhekiselwa kuyo ku-sportpilot, alikho iphilisi eliyisimangaliso noma impushana okuthi izinyanga ezimbalwa yenze i-ectomorph encane kumdlali onamandla. Umuntu oqalayo ocabanga ukuthi yini okufanele ayithathe, kufanele akhumbule njalo lokho. Akukho ukudla kwezemidlalo okuklanyelwe ukukhula kwemisipha, ungaqhathanisi ekusebenzeni kahle ne-anabolic androgenic steroids umonakalo oyinhlekelele ongafanele ngisho nokukhuluma ngawo ngokwehlukana.

Kunezinhlobo zokudla okunomsoco kwezemidlalo ezingasiza kakhulu ukukhulisa usayizi wamandla nezikhwepha, kepha okulindelwe kufanele kube okufanele. Lowo ozoqamba ithuluzi elisebenzayo neliphephile lelo ukusebenza eliqhathaniswa ne-steroids, lizofanela umklomelo weNobel futhi lenze izigidi zabasubathi emhlabeni jikelele. Noma kunjalo, lokhu akukenzeki okwamanje.

Izinzuzo zokuthola ukondliwa kwezemidlalo

Ngakho-ke, izinzuzo ezinkulu, ezizonikeza ukusetshenziswa kwezemidlalo okunomsoco ekukhuleni kwemisipha:

• Ukusheshisa inqubekela phambili emandleni nasesisindo semisipha.
• Ezinye izinhlobo zilungiselela ukushiswa kwamafutha.
• Ukunciphisa umthwalo emapheshana emathunjini: asikho isidingo sokudla ukudla okuningi.
• Ukondleka kwezemidlalo kunesimo esisemthethweni futhi akuholeli ekushushisweni ngabomthetho (ngokungafani ne-anabolic steroids).
• Izinhlobo eziningi ze-sportpit zikuvumela ukuthi wenze ukudla kube nokulinganisela, ungeza amavithamini alahlekile, amaminerali, i-omega-3, njll.
• Yize kubangela ukulinganisela, kepha kungukusheshisa okuphawuleka ekuqhubekeni, ukusetshenziswa kwezemidlalo okunomsoco futhi kuthuthukisa ukugqugquzela ophakamisa imfundamakhwela (futhi yilokho kanye i-sportpit yokwamukela umuntu omusha, ukwenza lokhu kwenzeke - bheka ngezansi).

Kungenzeka yini ukwakha imisipha ngaphandle kwezemidlalo okunomsoco?

Abasubathi abaningi badla kahle kakhulu, besebenzisa imikhiqizo yemvelo ehlukene futhi ngaphezu kwalokho, izinhlobo eziningi zokudla okunomsoco wezemidlalo, noma kunjalo, azibonisi imiphumela evelele. Into esemqoka namanje ukuthambekela kofuzo okunekhono nokusebenza okusebenzayo. Ukwamukelwa kokudla okunomsoco kwezemidlalo ekukhuleni kwemisipha kungaba usizo oluhle kepha akudingeki ngokuqinile. Isibonelo esicacile - ukuqeqeshwa neziboshwa "zensimbi": okunomsoco wezemidlalo esimweni sabo kunzima, kepha abantu abaningi bayakwazi ukwakha ezimweni ezinjalo ezingezinhle isisindo somzimba esihle namandla.

Kule ndlela yezemidlalo yokudla okunomsoco, yize kungaphoqelekile, kepha kuyathandeka: ukutholwa kwezinjongo ezibekwe ngaphambi komsubathi kuzokwenza lula. Kungenzeka ngaphandle kwezemidlalo, kepha… kulula. Akuwenzi mqondo ukwenqaba usizo uma lukhona futhi lusebenza ngempumelelo.

Limaza umsoco wezemidlalo

Cishe zonke izinhlobo zokudla okunomsoco wezemidlalo zokukhula kwemisipha zenziwe ngezithako zemvelo futhi azibangeli, ngokusetshenziswa okufanele, noma yiziphi izinkinga zempilo. Izinhlobo ezahlukene ze-sportpit zine-contraindications, futhi, nanoma yimiphi eminye imikhiqizo, ezimweni eziningi zihlotshaniswa nokungabekezelelani komuntu ngamunye kwezingxenye ezithile ekubunjweni kwazo. Ngokuvamile lokhu kuzibonakalisa njengezinkinga ngomgudu wokugaya ukudla (ukuqunjelwa, isifo sohudo) kanye nokungezwani komzimba. Iphesenti eliphelele labantu abahlangabezana nezinkinga ezinjalo lincane kakhulu.

Akunconyelwa ukuthatha umsoco wezemidlalo kwabesifazane abakhulelwe nabancelisayo - ukuvikela okujwayelekile kukhuluma cishe bonke abakhiqizi bezemidlalo.

Ukulimala okungahle kube khona kwezemidlalo okunomsoco kungenzeka phambi kwezifo ezithile, izimpawu kanye nenkambo yazo okungaba kubi kakhulu ngenxa yespitpit. Kunoma ikuphi, kuyadingeka ukuthi uhlole konke ukuphikisana okungenzeka futhi uthathe ukuhlolwa okunempilo nokunengqondo ngaphambi kokuthatha noma yikuphi ukudla kwezemidlalo. Kepha ukuqhathanisa i-sportpit "namakhemikhali ayingozi" akunazisekelo ngaphansi kwayo.

Izithasiselo eziyishumi eziphezulu zemidlalo

Sikunikeza isibuyekezo sezithako zemidlalo ezithandwa kakhulu ngencazelo ethile yomkhiqizo ngamunye: kuyini, yini edingekayo, ithathwa kanjani, yamukelani nokuthi isabelomali sini okufanele sabelwe. Amanani entengo emikhiqizo ebonisiwe ayalinganiselwa, njengoba ukuhluka kwawo kuye ngomkhiqizi, ikhwalithi kanye nendawo yokuthenga kuphezulu kakhulu.

1. Whey amaprotheni

• Yini: uhlobo oluvame kakhulu lwamaprotheni ukondla okukhethekile okunamaprotheni amaningi kubadlali. Kubonakala ngokumunca okusheshayo nokubunjwa okuhle kwe-amino acid (ngokusho kwale nkomba yeqa mhlawumbe leyo yamaphrotheni amaqanda, kepha kubiza kakhulu). Iprotheyini ye-Whey yenziwe nge-whey - i-byproduct ehlala njengomphumela wokukhiqiza ushizi. Ukuhlanzeka kanye nekhwalithi kuyizinhlobo ezintathu: ukugxila, ukuhlukanisa (lokhu akuyona enye, njengoba ukugxila okuhlungiwe kahle) kanye ne-hydrolyzate lapho iphrotheni isivele ivutshiwe kancane.
• INI: Thatha iphrotheni ye-whey yokukhula kwemisipha, ihlinzeka ngokushesha nangempumelelo umzimba ngama-amino acid adingekayo. Kucatshangwa ukuthi ukwahlukanisa kanye ne-hydrolyzate, kungcono ukwenza uma kukhulunywa "ngokumisa", kahle, ukugxila okujwayelekile ngesikhathi semisipha.
• INDLELA YOKUTHATHA: Sebenzisa amaprotheni we-whey imvamisa izikhathi ezingama-2-4 ngosuku, phakathi kokudla ukudla okujwayelekile. Isikhathi sokuqala kungenzeka ukuthi uphuze ekuseni, futhi njalo ngemuva kokuzivocavoca. Ukugaya le sportpit yalolu hlobo ngokushesha, ngakho-ke kungakuhle ukuthi uhlanganise ukuyithatha neprotein ye-casein ukumunca kancane (isiphuzo se-casein ngaphambi kokulala). Amaprotheni athengisiwe nahlukahlukene, lapho i-whey ihlanganiswe ne-casein noma amanye amaprotheni.
• UKUGUNYAZWA NOMA HHAYI: Impela, Yebo. Lokhu kuhamba phambili ngokuya ngokudla kwamanani entengo / kokusebenza, okubalulekile kubo bonke abadlali. Uma kuphakama umbuzo, iyiphi i-sportpit yokuqala ukuthatha oqalayo kwasekuqaleni - impendulo isobala. Vele, amaprotheni we-whey.
• Izindleko: Uma uthatha isigaba se-Ultimate Nutrition Prostar - whey isigaba samanani, khona-ke kuzobiza cishe ama-ruble angama-3600 ngenyanga (kufaka phakathi ukudla okuphindwe kathathu), ngesilinganiso sama-ruble angama-40 ngokusebenza ngakunye.

Konke mayelana ne-whey protein

Amaprotheni we-TOP 10 whey

2. Inzuzo

• Yini: ingxube yamaprotheni (imvamisa isebenzisa i-serum efanayo) nama-carbohydrate ayinkimbinkimbi. Ebazuzayo abahle bakhethwa ukuze izinga lokumunca lihluke. Eningini labazuzayo, ama-carbs akha i-1/2, kanti amaprotheni - 1/3 yenani eliphelele lezingxenye, nakuba ezinye izinketho zingenzeka, ngokudla kwama-carbohydrates, noma ngokuphambene nalokho, ekuqondeni kwamaprotheni. Ngokuvamile ekubunjweni kwemikhiqizo enjalo kuhlanganisa, nezinye izinto eziwusizo: ama-enzyme, amavithamini, njll.
• INI: Ama-weight Gainers enzelwe iqoqo lomzimba ophelele (hhayi imisipha, okungukuthi ingqikithi, okubandakanya amanoni). Eqinisweni, iyithuluzi elinamandla kunayo yonke lezinhloso ezivela kuzo zonke izinhlobo zokudla okunempilo.
• INDLELA YOKUTHATHA: Thatha izingxube ze-protein-carbohydrate imvamisa kanye ngosuku - ngemuva kokuzivocavoca umzimba, kepha kukhona amasu angeziwe uma ufuna isisindo esisheshayo (isibonelo, ekuseni ngemuva kokuvuka).
• UKUGUNYAZWA NOMA HHAYI: I-Taylorstown ectomorphs lean yenza isisindo somzimba siyadingeka, ngaphandle kwalokho ukuguqula umzimba onenkani kunzima kakhulu. I-Endomorphism, egcwele umzimba, kusuka kokudla okunjalo kwezemidlalo kungcono ukuyigwema.
• Izindleko: I-Dymatize Nutrition Super MASS Gainer izobiza, lapho ukusetshenziswa komnotho (ama-scoops angu-2 ngosuku), cishe ama-ruble angu-9000 ngenyanga. Akushibhile, kodwa kukhona abazuzi besabelomali abaningi kakhulu - ama-ruble angu-3000 ukuhlangana nawe (kuyanconywa ukuthenga imikhiqizo ngaphandle koshukela, nakakhulu - uma ozuzayo emubi kakhulu).

Yonke imininingwane mayelana nesisindo somzimba

TOP 10 abazuzi

3.Dala

• Yini: I-Creatine iyinto yemvelo ngenani elikhulu kakhulu elitholakala enyameni (futhi igama lihumusha esiNgisini ngokuthi "inyama"); neminye imikhiqizo. Okuvame kakhulu. ifomu elingabizi nelisebenzayo, elitholakala ekuthengisweni yi-creatine monohydrate.
• KUNGANI: I-creatine lapho ithathwa ibangela ukwanda kwemisipha nokuzuza kwamandla (ikakhulukazi maqondana namandla ashubile "wokuqhuma"). Enye yezinto ezisebenza kakhulu futhi ezicishe ziphephe (azikho izinkinga zempilo) izengezo zemidlalo.
• INDLELA YOKUTHATHA: ingathathwa isikhathi esingu-1 ngosuku ngemuva kokuqeqeshwa ngenani le-5 g, inyakazise impuphu kumagilebhisi noma elinye ijusi lesithelo esimnandi. Ngaphambilini kwakunconywa lokho okubizwa ngokuthi "isigaba se-boot" phakathi nezinsuku ezimbalwa zokuqala, kodwa manje ukuba khona kwayo kuqashelwa njengokuzikhethela. Ngemuva kwamasonto amane kungcono ukwenza ikhefu lamaviki ama-4-2.
• UKUGUNYAZWA NOMA HHAYI: ukuthatha i-creatine kuyinto efiselekayo kakhulu - izothola inqubekelaphambili nokwaneliseka kokuziphatha okuvela ekusebenzeni okusebenzayo.
• Izindleko: Kukhona manje ukuthengisa amaphakethe amaningi ashibhile nge-creatine monohydrate evela kubakhiqizi abahlukahlukene, ama-ruble ayi-1000 ngenyanga azokwanela ngokwamukelwa okujwayelekile.

Yonke imininingwane mayelana ne-creatine

4. Ama-amino acid BCAA

• Yini: I-BCAA iyinkimbinkimbi yama-amino acid amathathu (i-leucine, i-valine ne-isoleucine). Eziningi zalezi zithasiselo zinesilinganiso esingu-2: 1: 1 (izingxenye ezimbili ze-leucine, i-valine ne-isoleucine eyodwa), kepha kukhona namafomula 4: 1: 1, 8: 1: 1 ngisho no-12: 1: 1 - njengoba kunconywa ukuthatha leli nani leucine, kunzima ukusho.
• INI: i-Essential branched chain amino acid ikhuthaza ukukhula kwemisipha futhi inezinto eziningi eziwusizo, ebamba iqhaza ezinhlelweni ezahlukahlukene zamakhemikhali emzimbeni. Akubona bonke abacwaningi abakholelwa ngokuphelele ekusebenzeni kwabo, kepha ngombono ukusetshenziswa kwe-BCAA ethembisa kwezemidlalo.
• INDLELA YOKUTHATHA: Ukwamukelwa kungenziwa ekuseni ngemuva kokuvuka, nangaphambi kwalokho, ngesikhathi futhi ngokushesha ngemuva kokuzivocavoca (ingxenye yangemuva kokuzivocavoca ingaxubeka ekukhonzeni ujusi kanye ne-creatine). Phakathi kokuthatha ama-BCAAs nokugubha amaprotheni kungcono ukumisa isikhashana cishe isigamu sehora ukuze ama-amino acid abe nesikhathi sokumunca.
• UKUGUNYAZWA NOMA HHAYI: Le Supplement ingakhonjwa "esigabeni sesibili" maqondana nesidingo sokwamukelwa. Khumbula ukuthi ezinye izinhlobo zamaprotheni kanye nama-gainers ahlanganiswe ne-BCAA.
• Izindleko: ikhwalithi yokungena ejwayelekile i-BCAA kufanele ibeke cishe ama-ruble ayi-3,000 ngenyanga. Izinketho ezishibhile kakhulu zigwenywa kangcono, kungenzeka ukuthi zikhiqizwa ezintweni zokusetshenziswa ezisezingeni eliphansi.

Konke mayelana ne-BCAA

5. Ama-amino acid ayinkimbinkimbi

• Yini: ngokungafani ne-BCAA ama-amino acid afaka phakathi isethi ephelele, efana naleyo etholakala kuma-protein wezemidlalo. Imvamisa ukwakheka kwalezi zinkimbinkimbi kufaka nokusekela izici eziwusizo.
• KUNGANI: Kusuka kumaprotheni banokumunca okusheshayo futhi kungasebenza njengokufaka esikhundleni esihle se-whey protein uma kwenzeka, uma umgijimi ehlushwa ukungabekezelelani kwe-lactose. Izakhiwo ze-amino acid zikhuthaza ukukhula kwemisipha namandla.
• INDLELA YOKUTHATHA: Thatha imvamisa izikhathi eziningana ngosuku: ekuseni, ngaphambi kokuzivocavoca nangemva kwalokho, nemithamo engeziwe engaba khona usuku lonke. Isikali - ngokuhambisana nezincomo zomkhiqizi.
• UKUGUNYAZWA NOMA HHAYI: Uma umgijimi engaphuzi amaprotheni kanye ne-creatine, ama-amino acid ayinkimbinkimbi kufanele athathwe, ngaphandle kwalokho ungenza ngaphandle kwawo.
• Izindleko: izindleko zokudla okujwayelekile kwama-amino acid asezingeni eliphakeme kuzoba ama-ruble ayi-1500-2000 ngenyanga.

6. L-i-carnitine

• Yini: I-L-carnitine (i-levocarnitine), i-amino acid engabalulekile emzimbeni itholakala ikakhulukazi esibindini nasemisipha.
• KUNGANI: I-l-carnitine inezinto eziningi eziwusizo, kepha abagijimi bakuthatha ngokuyinhloko ukusheshisa ukushiswa kwamafutha (yena transportorul fatty acids to cell mitochondria), namandla athe xaxa okuqeqeshwa ngenxa yale nqubo.
• INDLELA YOKUTHATHA: Ukuthatha le Supplement ngokuvamile kabili ngosuku: ngokushesha lapho uvuka esiswini esingenalutho nangaphambi kokuqeqeshwa (ezinye izindlela zingenzeka).
• UKUGUNYAZWA NOMA HHAYI: Uma umgijimi engenasithakazelo ekushiseni amafutha ngaphandle kwe-l-carnitine kungenzeka ukwenze.
• Izindleko: izindleko ze-L-carnitine supplementation ejwayelekile zizoba ama-ruble ayi-1000-1500 ngenyanga.

Yonke imininingwane mayelana ne-L-carnitine

7. I-Glutamine

• Yini: I-Glutamine iyi-amino acid enemibandela ethile. Izicubu zemisipha ziqukethe cishe ama-60%.
• KUNGANI: Ukuthatha le-amino acid kususelwa kuzakhiwo zayo ezisolwa ngokuthi zine-anticatabolic, okuthi, maye, ucwaningo aluqinisekisanga (mhlawumbe ngenxa yokuthi i-glutamine yande kakhulu emvelweni futhi akunanjongo yokuphinde yamukelwe). Kukhona nokubuyekezwa kokuthi le nto inomphumela omuhle kumasosha omzimba.
• INDLELA YOKUTHATHA: Isikimu sokusetshenziswa kokuhlukahluka okuhlukile, okungcono kokungezelelwe kokukhiqizwa mathupha komenzi
• UKUGUNYAZWA NOMA HHAYI: Ukwamukelwa kwe-glutamine akudingeki.
• Izindleko: Uma usasebenzisa izithasiselo ngale-amino acid, izindleko ezilinganiselwayo zizoba ama-ruble ayi-1000-1500 ngenyanga.

8. Izithako zokwengeza i-testosterone

• Kwenzenjani: leli qembu lifaka inombolo enkulu enkulu yezithasiselo enezingoma ezihlukile. Maye, isici esiyinhloko esibahlanganisa bonke - ukungasebenzi kahle (ngaphandle kokuthi ubala umphumela we-placebo ngesikhathi sokwamukela). Futhi okunye kwakho kuqinisekiswe yizifundo eziningana, njenge-ZMA.
• KUNGANI: Thatha, njengoba ubona kusihlokwana, ukwandisa uketshezi lwe-testosterone. Kwesinye isikhathi izindlela zokwandisa amandla (yohimbe nabanye) zizama ukuthengisa izithasiselo ezinjalo. Eqinisweni, ukugeleza kwegazi kuya ezithweni zangasese nokwanda kokwakhiwa, okuyizidakamizwa ezishukumisa lokhu, futhi uketshezi lwe-testosterone kungenye into.
• INDLELA YOKUTHATHA: izinhlobo ezihlukile, kuya ngemiyalo yomkhiqizi.
• UKUGUNYAZWA NOMA HHAYI: ukuze Thatha akudingekile. Futhi uma kunezinkinga ngamazinga we-testosterone - kungcono ukufuna udokotela onekhono. Akuwona umbuzo wezemidlalo, nowezokwelapha.
• Izindleko: Izindleko zephakheji, "testosterone booster" yama-ruble angu-500-1000. Imvamisa kubalwa inyanga.

9. Amafutha wezinhlanzi kanye ne-omega-3

• Yini: I-Polyunsaturated fatty acids i-omega-3, umthombo wawo oyinhloko uwoyela wezinhlanzi uwuhlobo "lwamafutha amahle", anezinto eziningi ezinhle zomzimba womuntu (kulokhu zifana namavithamini, nakuba zingasungulwa).
• INI: Abasubathi bathatha ama-capsule ane-omega-3 ngoba bathuthukisa ukuqashwa kwesisindo semisipha, bavikela amalunga nemisipha ekugcwaleni ngokweqile, bakhuphule amandla, babe nomsebenzi olwa nokuvuvukala kanye nokunakwa! ngokungafani nezithasiselo ezichazwe esigabeni esandulelayo ingabe ezimbalwa zandisa uketshezi lwe-testosterone.
• INDLELA YOKUTHATHA: Imvamisa kuthathwa izikhathi ezingama-2-3 ngosuku ngokudla.
• UKUGUNYAZWA NOMA HHAYI: i-omega-3 udinga ukuqinisekisa ukuthi (incazelo yabo ayiqondakali futhi ayaziswa).
• Izindleko: izithasiselo ze-omega-3 zibiza kakhulu kanti enye indlela ingaba ngamalungiselelo okwenziwa kwemithi. Izindleko zizoba ama-ruble angama-500-1000 ngenyanga.

10. Izithasiselo zamavithamini-amaminerali

• YINI LOKHU: a Izakhiwo zevithamini-amaminerali ikakhulukazi azidingi kungeniswa. Abantu abaningi ukudla kwabo okujwayelekile sekuyinto ejwayelekile yokuphila, ngoba bayakuvumela ukuthola inani elidingakalayo lamavithamini namaminerali kungakhathalekile ukuthi ungakanani kanye nenani lokuphakelayo, kufaka phakathi nezikhathi zonyaka lapho ukudla kwemvelo okunamavithamini kubi kakhulu.
• INI: Abasubathi babathatha ukugcina ithoni yonke, impilo nokuzivikela, ukusheshe balulame ngemuva kokuzivocavoca kanzima.
• INDLELA YOKUTHATHA: Yidla i-multivitamin kanye noma kabili ngosuku ngokudla.
• UKUGUNYAZWA NOMA HHAYI: Ukwamukelwa okuyimpoqo (noma okungenani kufiseleka kakhulu). Akunandaba, abantu bahlanganyela kwezemidlalo noma cha.
• Izindleko: Amavithamini wesitolo sezidakamizwa anezindleko eziphansi kakhulu: ama-ruble ayi-150-200 ngenyanga. Yebo, ezemidlalo ekhethekile kufanele zichithe okuningi: ama-ruble ayi-1000-2000 ngenyanga.

Ukuthi lolu hlu ludinga ukuthatha i-novice?

Ukufingqa: iyiphi i-sportpit okufanele uyithathe oqalayo, ngaphandle kwanoma yiziphi izithasiselo ongazenza, nokuthi leyo mali umsubathi osemusha akudingeki ayisebenzise.

• Umsoco ophumelela kakhulu wezemidlalo wokukhula kwemisipha kwabangu-10 abaphezulu, okufanele kuthathwe: i-whey protein, i-gainer yesisindo (yama-ectomorph ahlukile), i-creatine, i-vitamin kanye ne-supplements ye-omega-3.
• Izithasiselo “isigaba sesibili”: Ama-BCAAs, ama-amino acid complexes, uma nganoma yisiphi isizathu umgijimi engathathi amaprotheni. Lapha kungenzeka ngokubhuka okuthile, ukwengeza I-l-carnitine, uma umgijimi enentshisekelo yokushisa amafutha.
• Izithako zemidlalo ezingadingi oqalayo: i-glutamine kanye ne "boosters" ye-testosterone.

Funda ngezINHLOBO ZAMAPROTINI