Ezemidlalo Nutrition ngoba abangazi lutho. Isilinganiselwa kwezemidlalo umsoco

Bayanda abasubathi kuthiwa abanesifiso ezemidlalo umsoco Wabasaqalayo. Amagama ezifana nemidlalo kanye nokudla, akakwazi kubangele imizwelo eyakhayo, kodwa lokho efihla ngemuva leli gama? Naphezu kweqiniso lokuthi impela isikhathi eside emhlabeni wonke baye basibona lesi uhlobo ukushukuma, kodwa zikhona ezinye ngabanye ukuthi obusolisayo kakhulu ngalokhu mkhuba. Kusobala ukuthi amazwi anjalo ngokuvamile iza kuphela kulezo abantu abangenayo ulwazi olwanele futhi ngakho kusobala kakhulu ngoba, ukuqala ukwamukela ezemidlalo umsoco.

Ezemidlalo Nutrition - Kuyini?

Kufanele ngokushesha sokususa zonke izinhlobo izinganekwane mayelana futhi ukumemezela unomphela ukuthi lutho ezemidlalo umsoco akudingeki doping noma ama, futhi nakakhulu kunoma kwamakhemikhali. Lokhu kungenxa kuphela izinto zokusetshenziswa organic noma ezingokwemvelo.

Ezemidlalo umsoco Wabasaqalayo - lokhu ngokuvamile izakhi okuyinto kuye kwakhishwa sibonga zobuchwepheshe processing, usebenzisa Okuwukuphela kwezinto ezingokwemvelo odabuka yemvelo.

Ukuze lokho kubani udinga ukuthatha ezemidlalo umsoco

Ukuze anqume edinga ezemidlalo umsoco saqala, kuzomele uqale ukuhlela izinto eziza kuqala, ngoba impilo ejwayelekile Kuthi sihluke ezemidlalo. Uma umuntu uye wanquma weqa lowomugqa, endleleni emuva ongenakho kusukela ngaleso sikhathi imiphumela ngeke ufinyelelwe. Ukuze ngeqholo ukugqoka isihloko athlete, udinga ukwenza semali umzamo.

Ngokwemvelo, lokhu kusho izinguquko global kakhulu sizothinta ke ukudla, njengoba kuyintando isihluthulelo sempumelelo. Ngenxa yalokhu, kwasekuqaleni kusukela bakagesi abazimele ngokuphelele, futhi yonke ezemidlalo umkhakha iyonke.

Izizathu isicelo

Ukuphendula umbuzo ngalokho ezemidlalo umsoco kuyadingeka Wabasaqalayo, ungakwazi ngokushesha uphawule ukuthi injongo eyinhloko wukunikeza nomsubathi nazo zonke ezidingekayo amaminerali, amavithamini kanye nezakhi ukuthi udinga ngenxa ukuqeqeshwa okunzulu. Kodwa abanye bangase baphikise ngokuthi zonke izinto ezidingekayo ayatholakala ngokuqondile ukudla ukuthi umuntu udla usuku ngalunye, kodwa eqinisweni, umphumela ofanayo akunakwenzeka ukuba aphumelele ukufinyelela ngenxa yezizathu eziningana:

1. Umzimba ayikwazi ukuncela leli nani ukudla ukuze uthole okungenani 3000, bese zonke 6000 kcal ngosuku. Nokho, eminye imikhiqizo abanakukwazi ugxile ku-100%, kanye nemidlalo umsoco lisikisela CONCENTRATE kwezakhi kalula digestible, okunikeza sonke amavithamini ezidingekayo, kodwa musa overload emzimbeni.
2. Kukhona ezinye uhlu ezithile ukudla equkethe izakhi ezidingekayo nomsubathi, kodwa ngenxa yokuthi ukuthi asesikhundleni ifomu okungalungile nomsubathi, kubalulekile ukuba ngokushesha ukuthenga iqoqo ezemidlalo umsoco Wabasaqalayo. Ngokwesibonelo, whey amaprotheni kanye creatine.
3. Ngenxa ezemidlalo efanele kungakwenza ukwaba kakhulu ngempumelelo izindleko zabo zezimali kuleli, ngoba ezemidlalo Ukudla kusho semali budlabha.
4. Zonke abakhiqizi abazikhiqizayo mikhiqizo, ngokuyinhloko enothisa izingxenye zabo ezikhethekile ezenza zonke izakhamzimba kuthiwa kugaywe isheshe.
5. Ezemidlalo umsoco uye cishe ukuqukatha amafutha, ngakho lo mkhiqizo ngeke kube lusizo kubantu abanezinkinga nge ngokweqile.

Ngakho, umsoco yezemidlalo Wabasaqalayo uzokwazi ukukhulisa ukusebenza kahle. Kodwa-ke akudingekile ukuphoqelela imikhiqizo yamathemba okusezingeni eliphezulu, ngenxa yokuthi ayisiyona panacea. Lo mkhiqizo, ungakwazi kuphela anezele ekudleni kwasekhaya yakho, kodwa lokho akusho ngokuphelele esikhundleni salo. Nge isicelo efanele futhi efanele ke ngempela kungakusiza ufinyelele imiphumela engcono kwezemidlalo.

Ezemidlalo Nutrition ngoba imfundamakhwela bodybuilders

Kuyaphawuleka ukuthi zonke ezemidlalo amandla, okuyinto okuhloswe ngayo ukwenza ngcono ukuma nokwakha yemisipha, zidinga ukudla akhethekile ngokucophelela ngendlela. Yingakho sawo esiningi (kokubili izimfundamakhwela ziyaye kanye nezifundiswa) kubaluleke kakhulu ezemidlalo umsoco.

imithwalo esindayo kumelwe nakanjani kufanele sikhambisane ephakeme kakhulu ekululameni. Izazi zokudla abasebenzelana kwabadlali, bathi ukukhula evamile nokuthuthuka kwemisipha amakhilogramu esisindo ngayinye kufanele kudliwe ngokwesilinganiso 2-4 g amaprotheni. Ngenxa izibalo ezilula izibalo, noma ubani uzokwazi ukubala inani lansuku zonke amaprotheni, okuzokwenza zivumelana isisindo sayo. Ngemva kwalokho sizokwazi ukuze aqonde ukuthi yini inani lokudla usuku akunakwenzeka ukwamukela. Lesi simo usukela hhayi kuphela amaprotheni, kodwa futhi nabanye izinto ezidingekayo.

Ngakho, ukudla ezemidlalo for bodybuilders futhi powerlifters kuyadingeka.

Isilinganiselwa kwezemidlalo umsoco

Eqinisweni, kumelwe uqonde ukuthi kukhona eziningana impela Izithako ezahlukene kungasiza abanye bangcono kunabanye, kodwa ngezindlela ezingafani, kungase kudingeke kuzinhlelo nomsubathi njalo bonke. Ngenxa yalesi futhi kwadingeka ukuba ezemidlalo amandla ukukala, okuhlanganisa izingxenye ezilandelayo:

- Amaphrotheni iyona eziyinkimbinkimbi eziyisisekelo futhi ephumelela kunazo, okuyinto ebalulekile ekwakheni imisipha, kuthatha, yebo, yindawo ekudleni kwanoma iyiphi umsubathi. Izithako enjalo babé olufanele nakakhulu engu-10 edlule futhi kwakuqala ukwanda yayo ngokushesha ngempela ngenxa nokwenziwa ngokuphazima kweso. Umholi phakathi lezi izidakamizwa Iso Sensation Ultimate Nutrition, okuyinto ehlukile ngenxa ifomula ayo, ehlanganisa colostrum, okuyinto udle nge ubisi lukamama futhi kuyasiza ukwandisa futhi ukuqinisa amasosha omzimba.

- indawo Okwesibili kuthatha ngokuqiniseka creatine. Ngokuphathelene yalolu ketshezi esebenzayo, kuba uhlobo yokubasela ukusikwa kwemisipha, kulapho lingena emzimbeni, imisipha babe obuqinile. Ngakho-ke, i-impumelelo yoqeqesho, ubuye Irreplaceable. By the way, eminyakeni yamuva nje iye yaba sobala ngokuhamba ucwaningo ukuthi creatine Izithako ayewusizo kakhulu kunokulindelekile. Yingakho-ke likhona cishe yonke yokudla okunempilo ezemidlalo supplements. Phakathi imikhiqizo best for ezemidlalo amandla kungenziwa kuphawulwe Mesomorph APS, okuyinto wakwazi ukuqoqa wonke ubuchwepheshe eliyingqayizivele.

- BCAA (branched uchungechunge amino acid) kakhulu idliwe ngesikhathi umsebenzi futhi ukuqeqeshwa, ngakho-ke, zidinga ukushintshwa. Kungenxa yokuthi lokhu BCAAs ezidumile futhi ziphoqa ngoba imisebenzi yabo Irreplaceable. By the way, banalo indima ebalulekile amaprotheni ukusabela bemisipha. Ngakho, umphumela bayonikezwa. Inkampani Optimum Nutrition ezikhishwe BCAA 5000 Powder A, okuyinto uhlala ethandwa kakhulu ngenxa ukungabi khona usoya, nokwenziwa esheshayo. It kungabuye athengwe ku amaphilisi, okuyinto ngempela elula.

- Trace amaminerali namavithamini nakho kudingekile kakhulu, ngoba zonke umsubathi uyaqonda ukuthi ukusebenza kwaloluhlelo umzimba bungatholakala kuphela ngokusekelwa izakhamzimba ezidingekayo igcwaliswe. Umholi efanayo Optimum Nutrition ukhiqiza esiyingqayizivele multimineral futhi eziyinkimbinkimbi multivitamin ngokuthi Opti-amadoda, elibonisa ezinhle kakhulu Imiphumela sibonga emakamu eliphezulu.

- Ukuncipha komzimba esikhathini athlete kwakudingeka omiswe kwemisipha ukulwa amaseli fat. Umkhiqizo eziqine lo mugqa libizwa Lipo 6 Black Nutrex, esebenzisa ubuchwepheshe multiphase futhi akuyona eside kuphela, kodwa futhi umphumela okusheshayo.

- Izithako lokudla okunempilo, okuyinto zihlukaniswa digestibility wabo esiphezulu - Creatine. Banda iphesenti carbohydrate, amaprotheni nezinye izinto ezidingekayo. IMisa Effect Revolution SAN ELISHA kuyinto umholi obungenakuphikwa, obadalwa abadlali professional, sibonga ifomula layo eliyingqayizivele kulula ukuhlakulela mass yabo.

- testosterone booster eziningi ezisebenzayo, umsebenzi oyinhloko esakhiwa ngo ukukhiqizwa kwe-testosterone. izinto ezinjalo ngeke Kunconywa abantu abangaphansi kweminyaka engu-22, ngenxa umphumela evelele Anabolic. Ngokuqondene ivuselela enamandla ke ukukhetha Yebo, ngoba HyperTEST Axis Labs, ke ulawula i-estrogen futhi kwandisa imisipha anabolism.

Ukuthandwa komkhuba othile ngabantu umkhiqizo ngenxa rationality futhi yayo kahle. Okwamanje ziningi izidakamizwa ezahlukene ukuthi umsubathi ngamunye ukhetha bona ngamunye. Kusebenta ezemidlalo umsoco izonqunywa esekelwe umthamo, taxonomy bese kuhlanganiswa inchumbi ke neminye imithi futhi ukudla. Ungakhohlwa mayelana nekhwalithi, okuyiwona nomkhiqizi kufanele bathathe umthwalo, kungaba umdlalo umsoco ukuze emalungeni noma yimuphi omunye izinjongo.

Ingozi ezemidlalo umsoco: Iqiniso noma Amanga

Kubonakala sengathi inkulumo-mpikiswano engeke iphele nanini. Ingozi ongaletha ezemidlalo umsoco amalunga omzimba, singasetshenziswa kuphela uma kwenzeka ukuthi isicelo sayo kuyoba elingalungile singalawuleki, futhi zonke ezinye izimo kungcono nje nesitatimende abagxeki abangenayo nakho noma ulwazi ukwamukela mikhiqizo.

Konke isihlobo, futhi indlela eya stardom ugcwele amaphutha. Ukuzuza eminye imiphumela professional kungenzeka kuphela cwaningo egcwele umzimba kanye ukukhethwa uhlelo reception ngaye. Kubalulekile nokukhumbula ukuthi eliphezulu ezemidlalo umsoco, okuyinto kuveza abaholi neyaziwayo kanye nezifundiswa, esebenza ngempela futhi usiza ukufeza umphumela oyifunayo.

Modern ezemidlalo umkhakha lisibeka imithetho emisha e izinhlobo amandla, ngakho abasubathi ukuthi bekwi Powerlifting futhi sawo esiningi, nje kufanele ulandele kubo.

umsubathi Nutrition

Ngokwemvelo, ezemidlalo okunomsoco eduze kakhulu ephambana ne ekudleni abasubathi, ngoba udokotela kuphela uzokwazi ukuchaza yonke imininingwane mayelana nendlela ukuthatha ezemidlalo umsoco akufanele alimaze impilo yabo. Lokhu kwenziwa ngesisekelo wokuhlola, futhi uma kudingekile, abanye izivivinyo egazi noma omchamo banal. Naphezu kweqiniso lokuthi ezemidlalo umsoco - iwumkhiqizo abadlali professional hhayi kuphela, ukuthuthukiswa eyinkimbinkimbi ukuze umzimba wakho kumelwe ngaso sonke isikhathi ibhekisele onguchwepheshe usizo. Yebo, noma imuphi umthwalo Asho ukuthini olukhethekile lokudla, ozokusiza akayitholi Imiphumela kuphela kodwa futhi kungaba ingozi empilweni, ngakho udinga ukuthatha ngokucophelela ezemidlalo umsoco. Yini kungcono ukukhetha, kufanele yazise a okunomsoco.

Kungani sidinga lokhu kudla ku ezemidlalo Ukudla

Creatine - kwandisa ukukhula ngamandla.

amino acid - amaprotheni is wajinge wanamatsela. Kubalulekile kakhulu ukuthi lo msubathi siya uhla eligcwele kubalulekile amino acid.

Creatine - a lwezakhamzimba ukuthi ukukhuthaza ukukhula kwengaphakathi ezomile. Izingxenye ezisemqoka ngamaphrotheni kanye carbohydrate.

Amaphrotheni - ukusiza ashise amanoni ngokweqile futhi ukwandisa isisindo emzimbeni. Isakhi esiyinhloko kuba iprotheni - eziyisisekelo zokwakha i umzimba.

Ukuncipha komzimba - njengoba kusobala igama ngokwayo, ukusiza sokudiliza amanoni ukusheshisa umzimba.

Amandla - silondoloze ezingeni lelisetulu amandla ngenxa okuqukethwe fructose kanye sucrose ngiyoqeqeshwa.

Multipeki - umbono oningiliziwe izidakamizwa, equkethe okuningi ezemidlalo supplements.

Kufanele kuqashelwe ukuthi iyiphi yalezi izinto kubalulekile ukuze izingxenye okudidiyelwe ezemidlalo umsoco.

Imibandela eyinhloko ngempumelelo ezemidlalo umsoco

Ngaphambi uthatha ezemidlalo umsoco, kubalulekile ukuqonda izimiso eziningana:

• Ukudla kufanele yehluke futhi yakhelwe ngumuntu okunomsoco noma udokotela.
• Kufanele kusetshenziswe kuphela labo imikhiqizo neqhaza ekuthuthukiseni ngokomzimba.
• Ukudla.
• Ukuvivinya umzimba njalo.
• I reception eyinkimbinkimbi ezemidlalo umsoco futhi izinga lihle.

Ukuze novice ungase uthole imiphumela esikhathini esizayo, ezikufanelekelayo ochwepheshe, udinga ukukhetha imikhiqizo Amaqhawe ayakufanelekela. Izimpahla kumele abe-patent futhi watusa ngochwepheshe abaqeqeshi professional.

umzimba iqinile futhi mihle siyobonisa ukuthi ube nencwadi yamafa eqinile futhi umoya onamandla. Ngenxa ukuqeqeshwa nsuku zonke, ungakwazi ukwakha isisekelo esiqinileko hhayi kuphela yezemidlalo umsebenzi wakhe, kodwa futhi nempilo enhle, lapho ezemidlalo umsoco ayokhonza njengamakhosi ukwaziswa kwale isisekelo.

Yini ukukhetha ukuqala

Kubalulekile ukukhumbula ukuthi ndawonye kuphela ukuphumula, umsebenzi nokudla okunomsoco zingafundwa, kanye nemidlalo umsoco. Izincomo Wabasaqalayo ngochwepheshe ahlukahlukene zimi kanje. Kudingeka ukuthi uqale ukuthatha okuhle amaprotheni, amaminerali kanye vitamin eziyinkimbinkimbi. Ukuqala ukuqeqeshwa izonqunywa sasivumela okusheshayo kwemisipha yenzuzo, ngeke kudingeke ukuze ubheke izithasiselo ezikhethekile. Kodwa ngokushesha nje lapho inqubo zizodamba izindleko kakade uqale ukusebenzisa izakhiwo ezikhethekile. Kumele kukhunjulwe ukuthi ezemidlalo umsoco Wabasaqalayo kumele yakhiwe ubuncane izithasiselo ehlukahlukene.

Ngakho, kubalulekile ukuba imfundamakhwela umsubathi ekuhambisaneni esimisweni ukuqeqeshwa phakathi nonyaka, kanye ukudla yemvelo (olinganiselayo). Kulokhu, ukudla ezemidlalo Kumele kwetfulwe kancane kancane, uthome amavithamini ukuthi umane ukusekela umzimba, bese kancane kancane bayeke amaprotheni izakhiwo.

Njengoba abesifazane (ngokuvumelana Eugene Izidorovoy - Umqeqeshi siqu, MS), ezemidlalo umsoco abesifazane Wabasaqalayo kumele iqukathe semali guarana futhi L-carotene. Ndawonye bayakwazi ukunikeza amandla amaningi kanye ashise amanoni ngokushesha ngangokunokwenzeka. Lawa izakhi eziyisisekelo ukuthi kufanele kuhle ukuxhumana nabanye izithasiselo.