Gainer ngumxube weeprotheni kunye nama-carbohydrate okukhawulezayo. I-Gainer yenye yezona zinto zithandwa kakhulu kwizemidlalo, njengoko zingathatha indawo yokutya, kwaye zisebenze njengokuvalwa kwe window "protein-carbohydrate" emva koqeqesho. Nangona kunjalo, awuyi kudla kuphela i-geyner yephayeri esuka kwiphakheji, ukusuka kuso yenza iziphuzo ezihlukeneyo nobisi, i-juice yezithelo kunye ne-additives ze-amino acid. Namhlanje siza kuthetha malunga ne-cocktail ye geyner nokuba ingapheka ekhaya.
Inzuzo kunye nengozi
Uphononongo lubonisa ukuba emva komsebenzi, umququzeleli usebenza kakhulu kunokuba nje iprotheni. I-gainer ikhawuleza ukuthunyelwa kwe-glycogen ngama-40%, oko kuthetha ukuba izithambo zethu aziyi kutshabalaliswa, ziya kuvuselela ngokukhawuleza isakhiwo sazo nokwandisa ukunyamezela.
Kodwa ngakolunye uhlangothi, i-cocky-carbohydrates cocktail geyner iqukethe i-carbohydrate esheshayo, enokuba negalelo ekubunjweni kweentlawulo ezinamafutha. Yingakho umcebisi kufuneka athathwe ngabantu abanobunzima ngokukhawuleza, kwaye bathambekele ekuzaleni ngokugqibeleleyo bawugcine kwaye bahlale kwiprotheni.
Izimpembelelo ezimbi
Xa uthatha iprotheni yokugubha, uninzi lweempendulo ezibi zingenzeka. Isizathu esibalulekileyo siyimpembelelo esemgangathweni yempahla, ukucoceka kakubi, okanye ukulungiswa akuyena umgcini-gayer, kodwa uqulethe indawo. Uhudo, ukuhlambalaza, ukuhlengahlengwa kwenzeka.
Ukunyamezelana komntu kunokwenzeka, okanye umphumo ungabangelwa kukungazi kwamanani apho izilingo ze-geyner. I-cocktails ayikwazi ukubeka indawo yokutya, ithathwa kuphela ngexesha lokuphuza ukunyanzeliswa kokutya, okanye emva kokuzivocavoca.
Ukusetyenziswa ngokweqile kwe-geyner kunokukhokelela ekubunjweni kwamatye entso. Abavakalisi badla ngokugqithisa umlinganiselo weenzuzo, kunye neentso azijongene nokuhoxiswa kweso sininzi seprotheni.
Ukutya okuphezulu kwekharori kunye nokusetyenziswa rhoqo ngamanye amaxesha kubangela ukukhuluphala.
Indlela yokutshintsha i geyner?
Ukuba awuzithembi abavelisi bemidlalo yokutya, okanye ukuba umahluko kwiindleko zesisindo somzimba kunye ne-casein elula "kakhulu" kumnandi, kukho indlela elula yokulungiselela i-cocktail ye-geyner ekhaya. Ukwenza oku, yenza i-cocktail rhoqo-based cocktail (kunye nobisi okanye ijusi), kwaye uyi-sweeten ne-honey, engeza iziqhamo (ibhanana okanye i-strawberries) kunye ne-geyner yakho ilungile. Musa ukulibala - i-winer i-60% e-carbohydrate elula, kwaye sinokufumana kalula imithombo yabo.