Sports kai tōtika mō te bodybuilding

hiahia tatou ki te huri i ratou mo te pai, te huri i te ahua o to koutou tinana, me te haere ki te omaoma, te wahi tīmata ano ia te pakanga mo te tupu uaua.

A ahakoa nui ake whakangungu, kihai i te hua mai. Aha ki te mahi i roto i te āhuatanga i taua. Hei whakaaro anō ratou huru ki taonga taimaha, a ka ui koe te pātai, a ki te te mana ki te tupu nui?

I tua atu ki te whakangungu i roto i te whare, i reira he tetahi angitu wā i roto i te bodybuilding - kai tōtika hākinakina me te ora. I muri i te katoa, ka okioki tatou, e ko te ka tatou tupu. Otiia e kore e tupu tupu i tahaki, me te reira ki te homai i te rauemi hanga tinana. O te akoranga, e kore e pereki, me te paru pokepoke, me ngā hua pūmua te rauemi hanga. Nuinga o ratou e hanga ake o uaua tangata.

O te akoranga, ka taea e te hanga e koe tou kai kia riro nga rauemi e tika ana katoa ki te kai mua i te taonga. Ko te mea tino uaua ki te hanga me te kai 6 ngā wā i te ra hua tikanga whakararuraru noa. He nui atu watea ki te kawe i te ngaueue ai ki te wiri pūmua atu i te kohua ki te kai, me te pāreti.

I tua atu ki te kai taketake, e, o te akoranga, kia waiho te pūtake o te mana, i reira te mea ano hoki he kai tōtika hākinakina mō te bodybuilding.

Pūmua, he kareti pūmua i te mea te reira ranei, kua roa hua ahumahi hākinakina kai i roto i te momo rawa whanui.

A feruri i te momo matua o ngā hua pūmua nuitia whakamahia.

1. waikuruwhatu Pūmua. Ko te biologically tenei pūmua tino faufaa o te kai tōtika hākinakina. E ko, te mea i te huinga oti te nuinga o ngā waikawa amino. Ko ia te tere ki te ngaungau me hopoi he hua pai, engari o te akoranga, te utu reira i runga i.

2. casein. He he bioavailability paku raro. Ko tōna tauira i roto i te kai mua, ko te tīhi. āhuatanga casein - tona whakawhenumi puhoi, i te mea nui i roto i ngā āhuatanga o te whati nui i akina atu i waenganui i ngā kai. Ko te tauira māmā o te moe taua o te po. A, no te moe tatou, a ko reira 7-8 haora, e ko, e taea e kore, ara i roto i puta moe tupu uaua. Na reira, ki te te tino maha whakamahia waikuruwhatu pūmua i muri i te īngoa, te casein - i roto i te ahiahi, i mua i te haere ki te moenga ki te whakarato i te pūtake o waikawa amino mo te tinana ki te po-tupu, me te whakaiti i uaua catabolism.

3. Ko te pūmua soy. I roto i bodybuilders te whakaaro reira pea ki te pūmua tuarua-piha. Otiia tonu maha whakamahia. I muri i āhuatanga o tenei pūmua ko tona utu iti.

I tua atu ki te pūmua i roto i te kai tōtika hākinakina Creatine te whakamahia mō te bodybuilding. Ki te te pūmua - he pūmua e ko te apo matua i roto i te warowaihā. Ko te warowaihā kua whakamahia i roto i te tinana mō ngā take pūngao. Ie pūmua - he hunga apo rauemi hanga - wahie.

Hoki e taea bodybuilders rawa matatau te whakamahi i rerekē waikawa amino: arginine, creatine, glutamine, waikawa amino me ētahi atu BCCA matatini.

O enei, te creatine tino whakamahia nuitia, i te mea ngā cheap me te whai hua i roto i te paturaa i uaua papatipu me te kaha.

Ko tino whai hua i roto i te whakanui ake i te kaha pūngao o te rauropi Glutamine.

kia tatou BCAAs. branched reira waikawa amino mekameka - leucine, isoleucine, valine. E whakamahia BCAAs tōtika ki te whakapiki ake i te uara koiora o te kai pau. I muri i te katoa, ka te kore o etahi waikawa amino i te kai, Ka oti te te tupu.