chokhumudwitsa chachikulu kwa unyinji wa Anatipatsa.

Pamene woyamba amamuchititsa kunenepa ndi kukhala akuluakulu, nthawi zambiri ankaganiza kuti mnjira adzakhala mofulumira ndi miyezi yochepa chabe, iye kudzitama kukongola bulky ndi minofu pachifuwa. Koma monga ulamuliro, patsogolo mwachilungamo mofulumira poyamba kutsogolera novice amaima, kenako ambiri a zipinda ndi kusiya gawo ndi loto lake mlandu abwenzi wabwino wa doping ndi nkhanza zina.

Pali zifukwa atsopano ayamba kunenepa mofulumira pambuyo chiyambi cha makalasi. Woyamba ndi waukulu - ndi ndondomeko madzi ndi kudzikundikira glycogen m'minofu. Chifukwa cha kuphunzitsa minofu yanu kukula kwa gawo lalikulu osati likuvutika kukula minofu, ndi chifukwa chakuti iwo anaika kutsindika kuyamba kusunga glycogen (chakudya) ndi madzi, amene amakopeka glycogen. Malinga ndi ena anapezazo, pa 1 g. Glycogen ali magalamu 2,7 minofu. madzi, choncho kuwonjezeka ndi lakuthwa kulemera ndi buku minofu mu othamanga amene akungoyamba yoikika. Koma mulimonse, monga kusungiramo madzi minofu akadali zimakhudza mmene awo, kuposa wokongola kwambiri, ndicho chifukwa anthu ambiri enaake creatine monohydrate.

Zotsatira za creatine pa thupi.

Choyamba, izo kuthetsa zikhulupiliro za anthu amene amaopa masewera zakudya ndi maina zoopsa Latin. Creatine tsiku lililonse zimawononga nyama ndi nsomba. Komabe, wothamanga imatengedwa zachilendo kupeza 5-10 GR. creatine patsiku, umene muyenera kudya patsiku, za 5-10 makilogalamu nyama. N'zosangalatsa mosavuta kugula ku creatine chochuluka monga zowonjezerazo ndi kumwa madzi 1-2 teaspoons kuposa zitsamwitsa pansi waukulu mapuloteni zakudya, zimene mabuku amenewa chabe osati kuphunzira.

Cholinga cha creatine ndi kuti akutumikira monga gwero la ATP, i.e. gwero la mphamvu maselo, makamaka pa anaerobic mphamvu katundu, mu kufanana ndi mbali choterocho, monga amveke a kasungidwe madzi mu selo minofu. Ndi mogwirizana ndi awa katundu awiri ndi creatine awo wakhala mmodzi wa zowonjezera kwambiri ndi otchuka kwa ya misa ndi mphamvu. creatine woona zingapo zochititsa mawu a mowa. Choncho, kudziwa matumbo, ndi 80 peresenti zipita slag mmene mu kutaya katundu wake, koma zimenezo sizinachitike, izo ndizo akulangizidwa kudya creatine ndi zinthu zokoma, chifukwa insulin opangidwa pambuyo kudya shuga, creatine kuwateteza ku chibvundi. Koma pa mlingo wa glycogen mu minofu, osati n'zotheka kuti amukope ndi zowonjezera chomwecho ogwira ndi otchuka monga kulemera gainer.

Kulemera gainers, zikuchokera awo ndi zotsatira za ntchitozo.

Choyamba, Ndikufuna kudziwa kuti atsopano mowirikiza kulandira zochepa koyenera kuti kukula kwa unyinji wa thunthu. Osati chifukwa chakuti iwo amakhala m'dziko njala African, koma zambiri chifukwa chakuti "sizikugwirizana" kapena sakufuna kumvetsa mmene kudya bwino, kupitiriza kudya kwakukulu kuchuluka kwa mafuta ndi zakudya zotsekemera, monga sausages, tchizi ndi chokoleti.

Pakuti ya kulemera Mulimonsemo, ziribe kanthu momwe ozizira, koma tiyenera kudya chakudya ndi zopatsa mphamvu kuposa mumathera tsiku. Komabe, siziyenera kukhala calorie chokoleti ku tanenera kale, ndi khalidwe la mphamvu anachokera ku chakudya zovuta. Iwo amapereka mwayi Creatine. Pa gainer - chisakanizo cha mapuloteni ndi maltodextrin (mapuloteni ndi wowuma kugawika akutumikira gwero la kudya ndi wosakwiya chakudya). Chiŵerengero chakudya kwa mapuloteni ndi zambiri 1 mpaka 3 kapena 4 1, i.e. Gainer mu mwadala analenga mwayi kwambiri malangizo a zopatsa mphamvu, umene umabala kuchuluka yaikulu mphamvu ya chimodzi chokha zowonjezera galasi.

Ndilibe kufotokoza kuti ntchito zambiri zopatsa mphamvu, osati limakupatsani kunenepa, komanso kuonjezera zokolola pa maphunziro ndi moyo, mphamvu muyenera kuchita chinachake. Komabe, pali wina ofunika opanda ngati inu overdo ndi ntchito gainer, mumagwiritsa kuti mafuta, kotero ine ndikulangizeni inu kuti awerenge chiwerengero cha chakudya chakudya chanu.

Ngati mwaganiza kuyesa gainer, ndiyeno fufuzani kwa gawo la izo maltodextrin, monga Nthawi zina chabe anawonjezera shuga, amene mwachangu kwambiri amalimbikitsa mafunsidwe a mafuta. Ngati simungathe kupeza zowonjezera woterowo zikuchokera, inu mukhoza kugula gainer ndi kulemera m'masitolo Internet, chabe mwa kusakaniza maltodextrin ndi mapuloteni mu kufanana lamanja.