Iprotein ye-protein yokukhula kwemisipha

Kwakuqhele ukuba i-cocktail ye-protein yokukhula kwemisipha ibaluleke kuphela kwisiqingatha esicinekileyo sabantu. Nangona kunjalo, ngexesha lethu akukho mntu uya kumangaliswa yintombazana ekhetha ukutya okunjalo kwezemidlalo. Imizimba emihle endaweni yeoli ayinakuthintela nabani na! Ukongezelela, amanye amantombazana anenkathazo yokuzuza ubunzima - bona, ukuze bafumane ubunzima be-muscle, kunokuba kunamafutha kwiindawo ezinengxaki, kuyafuneka ukuba ukhethe ukutya okunjalo kwezemidlalo njengeprotheyini yeprotein.

Umsebenzi we-cocktail usebenza njani?

Kukho iintlobo ezimbini zeeprotheyini zokugcoba - ngokukhawuleza kwaye ziphucotha. Ngamnye wabo unamandla akhe:

1. Iiprotheni ze-Whey ziprotein ze "fast". Yayibizwa ngokuba yinto yokuba ikwazi ukuthotywa kalula ngumzimba womntu. Thatha iprotheni enokugubha phambi nangemva kokuvalelwa, kunye nakusasa nangemini. Iprotheni yokuzila, ikwahlukana ibe yedwa kunye ne-geyner. Ukwahlukana phakathi kwabo kukuba i-isolation iqukethe iprotheni ecocekileyo, kwaye kwi geyner kukho i-carbohydrate.
2. Iiprotheni ze-Casein ziyiprotheni encinci. Le nkunkuma igxinwe ngokukhawuleza, kuba xa ingena kwisisu iguqulwa ibe yindoda efana ne-gel. Kunconywa ukuthatha kula maxesha xa kufuneka uhlale ixesha elide ngaphandle kokutya okanye ngaphambi kokulala.

Ukwazi ukuba i-cocktail ye-protein ikunika ntoni, ungayisebenzisa ngokuchanekileyo. Ngoku iingcali ziyavumelana ngoluvo lokuba i- geyner yinto engathandabuzekiyo, kwaye akuyiyo yonke into inokuphepha ukuqokelela iifowuni kwi-reception yazo nangona kulayishwa kakhulu. Ngenxa yokuba umzimba womfazi ulungiselelwe ngokwahlukileyo kwaye kunzima nakakhulu ukukhulula kwiisitifiketi ze-adipose, amantombazana ayanconywa ukuba asetyenziswe ngabagijimi.

Indlela yokusebenzisa i-protein ye-cocktail?

Ngoku ukuba uyazi kakuhle ukuba i-cocktail ye-protein iyiluncedo, unokuyiqonda kwakhona imigaqo yokwamkela kwayo.

Ukuqala nge-encinane yamatriki. Iingcali zenzululwazi zibalwe ukuba umntu ongabandakanyeki kwimidlalo i-1.5 gram yeprotheni nganye ngeekhigram yesisindo ngosuku, kunye nalabo abadlala imidlalo, nangaphezulu - 2-2.5 g nge kilogram. Ngaloo ndlela, intombazana enesisindo esingama-50 kg, engabandakanyekanga kwimidlalo, kufuneka idle imihla ngemihla 50x1.5 = iigrimu ezingama-75 zeprotheni, kunye nentombazana enye e tyelela i-gym - 50 * 2 = 100 amagremu weprotheni ngosuku.

Ukubala, nokuba uyidla ngokuqhelekileyo okanye awukho, kulula kakhulu. Kuzo zonke igrama zenyama, malunga ne-20 gram yeprotheni iyadingeka, oko kuthetha ukuba nangona udla inyama, awukwazi ukudla ngaphezu kwe-50-60 gram yeprotheni. Inani elilahlekileyo lifanelekile ukutshintshwa kunye ne-protein ye-cocktail. Ungakulibali ukuba xa ukwandisa inani leprotheni ekudleni kwakho, kufuneka unciphise ukutya kwakho kwamafutha kunye ne-carbohydrates, ngaphandle koko uya kuba nobunzima ngenxa yeekhalori ezidlulileyo.

Kufuneka nini ukusela i-protein ye-cocktail?

Kuxhomekeke kwiinjongo zakho eziphambili, impendulo kumbuzo wokutya I-protein ye-cocktail ingahluka kakhulu. Ngokomzekelo, ukuba usebenza ekuphumuleni, kufuneka uthathe iprotheni ecocekileyo yonke imini. Ukuba umnqweno wakho uqokelelo lwesisundu, ngoko kufuneka uthathe iprotini yeprotein (iprotheni epholileyo) ebusuku, njengoko imisipha ikhula ngexesha lokulala.

Cinga ngeempawu zomzimba. Kukholelwa ukuba ngaphezu kwe-40 gram yeprotheni nganye ngesidlo ayifakwanga, ke qiniseka ukuba iindawo zakho ze-cocktail azidluli kulo mda. Kukulungele ukuthatha i-cocktail kwiincinci ezincinane iintsuku ezi-4-5 ngosuku.

Khumbula ukuba ukunyakaza kwiprotheni yinto ebalulekileyo kwaye kufuneka uxoxe nomqeqeshi wakho okanye ugqirha wezemidlalo ngaphambi kokuba uthathe. Kwintetho, qiniseka ukukhankanya zonke izifo zakho ezingapheliyo - unokuba neenkcazo zokuthatha le mveliso.