Yadda ake amfani da geyner?

Gainer - daya daga cikin nau'o'in abincin wasanni, wanda ya danganci cakuda mai gina jiki-carbohydrate. Babban manufar gine-gine shi ne kara yawan nauyin jiki kuma ya sake ƙarfafa makamashin makamashi a jiki. Yadda za a yi amfani da geyner za mu yi la'akari da kasa.

Yaya daidai da amfani da geyner?

Lokacin mafi dacewa don karɓan geyner yana cikin 'yan mintuna kaɗan bayan horo. Wannan shi ne saboda gaskiyar cewa "furotin" carbohydrate window "ya buɗe", wanda mafi kyaun rufe "geyner". Wannan yana bawa 'yan wasa damar mayar da karfi, kawar da tsarin fashewa, sake inganta makamashi da kuma sake gina tsoka. Mahimmancin amfani da mai karfin nauyi yana dogara da nauyin jikinka.

Wani zabin shine cinye geyner kafin horo. A nan tsarin aikin ya bambanta: jiki yana karɓar adadin carbohydrates, wanda zai ba da damar ƙara tsawon lokaci da kuma ƙarfin horo. Amma a cikin wannan hanya akwai dalili mai mahimmanci - a lokacin horo, ba'a ƙone mai ba, kuma a wasu lokuta, har ma ya girma.

Hakanan zaka iya amfani da geyner har zuwa sau hudu a rana. Wannan hanya ya dace wa waɗanda suke so su samu kashin tsoka. Amma dole ne a bayyana a yanzu: saboda abin da kake son samun nauyi? Tare da taimakon wani geyner - kawai a kudi na mai.

Yadda za a yi amfani da heiner da furotin?

Sau da yawa, ƙwararru na ba da shawarar hada haɗin gine-gine da gina jiki don cimma nasarar da ta dace.

Protein a cikin abun da ke ciki ba shi da carbohydrates (abin da ake kira "tsarki" furotin). Saboda haka, yana da kyau a yi amfani da shi kafin lokacin kwanta barci kamar cin abinci na karshe. Da dare, zai dawo da jiki bayan horo kuma ba zai bayyana kima ba.

Amma idan ana bukatar carbohydrates, to, aikin na geyner ya dauki aikin. Dole ne a ci shi da safe da kuma bayan horo.

Haɗin haɗin haɗin haɗin suna taimakawa wajen maye gurbin abincin, idan ba ku da lokacin yin karin kumallo / abincin rana / abincin dare.

Rashin haɓaka na geyner shine farashinta. An san cewa abun da ke cikin wannan samfurin ya hada da carbohydrates da sunadaran. Kwayoyin da za mu iya samun daga furotin (wanda shine mai rahusa), da kuma carbohydrates daga abinci na yau da kullum. A wasu kalmomi, ana iya biya wani ɓangare na geyner tare da sashi na furotin da bun.

Wani batu, musamman ma mata - shine haɗarin samun nauyin kima , saboda haka ya kamata ka kasance mai hankali lokacin amfani da shi kuma ka tuna cewa bai isa ba don mai ba da horo na kwararre wanda kocin ya ba da shawara ga karɓar wannan irin kayan wasanni.