Kumuʻiʻo: haku mele 'ana, kuai. Best kumuʻiʻo no ka Recruitment o Muscle nuipa a. Lūkini kumuʻiʻo

Ua ike i na nā polokina - o ka papa kuhikuhiE hale i nā puke, a ua komo i loko o ka hana o ko kanaka keena. A kumuʻiʻo, ma ka huli, e na nā polokina loa e paipai Muscle ulu. No ia mea, sportsmen - i ka papa kuhikuhiE nā mea kūʻai mai ka hoʻohana haʻuki kumuʻiʻo, hua mai la i ka lepo maloo.

Ka inoa "kumuʻiʻo" hele mai ana, mai ka Greek protos, 'o ia hoʻi "ka mua, o ka mea nui."

Nā polokina mea e nui wale no ka Muscle ulu, e like me ka mea mau i ka papa kuhikuhiE kumu o ka ikaika a me ka ikaika. Ka mea, i ka paipai Muscle ke ola ma hope o workouts.

He aha mea he kumuʻiʻo

He aha ka kumuʻiʻo? I ka haku mele 'ana o keia mea ka poe noonoo ole. Kēia kumuʻiʻo kiaʻana i kāna ua aneane 100% o ka läÿau, maloʻo.

Loaa nā polokina no ka? Iecaianoaaiiie o nā polokina o maʻamauʻike mau huahana.

• whey haawi whey kumuʻiʻo (kaʻawale, kiaʻana i kāna);
• waiu - casein;
• hua hua hua kumuʻiʻo;
• soy - soy;
• raiki;
• multicomponent (Aloha o kekahi mauʻano).

He lepo lā? Iecaianoaaiiuo kaʻina mea ia o ka feedstock e kaomi momona, ka wai, carbohydrates a me nā hoʻokali kūpono 'eiiiiiaiou, a ma ua loaa i ka kumuʻiʻo ka pauka a me ka noʻonoʻo. By feedstockʻano kumuʻiʻo maheleia i kanu a me ka holoholona. No ka hoopau ana o ke kumuʻiʻo pauka mea he kumuʻiʻo Haalulu iho.

ʻO wai ka mea nele i ke kiaʻana i kāna kumuʻiʻo

Mai ke kumuʻiʻo - he haku mele 'ana a me wale i ka i kia kumuʻiʻo, ka mea, penei i kekahi'ē aʻe ano ka mea, aole ia e noho. Oia hoi, he e like me ka hoolapalapaia Kepakailiula kumuʻiʻo. Keia ke hoala mai i ka ninau o ina ka 'âlapa e koho i kekahi wahi lihi iki o ka Muscle nuipa a, ina ia mea, e hoʻopau i ka nui nui o ka moʻa Kepakailiula keʻokeʻo.

Ke pane Ua maopopo: o ka papa ole. Mai ka poe noonoo ole ana o ka Muscle nā polokina like ai ma ka lakou iho mai i ulu. Nui hilinaʻi nui ma luna o na olelo o ke aʻo hana Muscle a me ka hana ana o ka 'âlapa.

A pau na māhuaola e pono ma ke kino, i kakauiaʻi maluna iʻike mau ai i loko o lawa ku pono. Nolaila, ua loa,ʻaʻole e pono beginners kumuʻiʻoʻai ana i lōʻihi me ia, aole ia e hele i ka hana i paona, a mahuahua nui me, oi ma mua o hoʻokahi haneri paona paha. A i ka wa o kona meaola, a e pono eʻae i ka mahuahua nui o ka kumuʻiʻo. Kēia e hiki mai i mua ma mua i loko o ka makahiki o ke kahua hoʻonohonohoʻana aʻo.

Akā, ua mau bodybuilders ka poe i komo mau, a no ka lōʻihi manawa, ma muli o ia i ka hana o nāʻiʻo o ka loaa ana i ka mea hoʻonui ua koi 'ia. Ua hiki ke hui me ka lawe lāʻau anabolic ai 'e pale ia ai kekahi'aminoʻakika deficiency i loko o ke kino.

Ano o nā polokina, a me ka ano o ka manufacturing

Beginners hoʻokipa i kia kumuʻiʻo 'âlapa e haʻohaʻo ai: "Pehea, e koho i ka mea maikaʻi kumuʻiʻo no ka Muscle nuipa a hoonoho ? Ma waena o nā' ano a pau o kona? Ueo"

Suppliers nutritious kumuʻiʻo mai maoliʻai mea indisputably pipi, iʻa, hua, nā manuʻaiʻia a me ka haleʻuwī waiū me nā huahana. Akā, eʻai i ka nui o ka ai i ka pono no ka kumuʻiʻo? Iecaianoaaiiuo i loko o ke kino, ua 'Imi komo i loko o kekahi' âlapa, ia mea wale ole. A 'aneʻi hele mai i ke kōkua o ke kumuʻiʻo Haalulu iho i ua wahine hemo la, mai kumuʻiʻo ka pauka.

Ke koho ana o kekahi mauʻano hilinaʻi nui ma luna o kona olelo o ke aʻo a me ka 'âlapa ka pahu hopu.

Nā polokina e maheleia i loko o ka kēia mau 'ano:

1. Waiu. Ua Ua loaa ma ke kaawale ana o ke kaikea a me ka lactose i loko o ka waiū ma ka kānana. Nā eiiiiiaiou mau mea i ka hopena o kēia kaʻina: casein a me ka whey.
2. Whey kumuʻiʻo. I ka haku mele 'ana o ka whey pauka loaa kānana kaʻina. Kēiaʻano o ka mea hoʻonui i wailana i loko o ka wai, e loaa ia hōʻuluʻulu manaʻo wikiwiki ma ka hoopakele ana i ka nui'amino nāʻakika i na nāʻiʻo. He lepo lā ec ma kahi o 70% kumuʻiʻo, ua kapaia ke kiaʻana i kāna, ka hola 90% - kaʻawale oi ma mua o 90% - ka hydrolyzate a ua loaa mai ma ka hydrolysis o ka mua? Ueo. Ke kiekie o ka lehulehu, i ke kiekie o ka digestibility a me ka uku o ka digestion o ka lepo.
3. Casein. Ua ho micromicelles (spherical (particles)) mea i wailana i loko o ka wai, nui lohi ke kemu ma ke kino. Nolaila, o ka ke kua'āina o ia auoiaea mau mea, i laila ka lawelawe i ka hana o ka hoomaluhia mai Muscle catabolism. Hua mai la ma ke olonā kānana, a hui ia i ka paʻakai, kalipuna a me ka potasiuma. Ke kaumaha ma muli o ka haku mele 'ana, ka mea, ua maheleia i loko o micellar kumuʻiʻo hydrolyzate, paʻakai, potasiuma a kalipuna caseinate.
4. Kepakailiula kumuʻiʻo. Kona haku mele 'ana o'ālike i ke kumuʻiʻo o ka hua, iloko ona i kakauia kanaha okoa kumumea hehee wale, e like me na mea he nui'amino nāʻakika a me ka paipai' ia ka Muscle ulu. Whey ua hōʻuluʻulu manaʻo nui lohi, akā, wikiwiki ma mua o casein he lepo lā.
5. Soy, a ua noʻonoʻo hemolele, no ka mea, iloko ona a pau i ka nui'amino nāʻakika. Ua mea i waiwai ma ka arginine a me ka glutamine, koke hōʻuluʻulu manaʻo.
6. Rice. Kēia he lepo lā i ua hanaʻia ma ka mīkini wili pōhaku i ka mea eleele raiki, i hoakaka kaawale puluniu a me carbohydrates, ka haku mele 'ana ua wae' ia. Ke kūpono he lepo la kekahi ma kahi o 90% kumuʻiʻo, eaaei hōʻuluʻulu manaʻo.

Pehea e lawe i kekahi kumukanawai a

kumuʻiʻo? eaia hilinaʻi nui ma luna o ke aʻo kiʻina hana, no laila, i kona mau 'ano:

1. Ka waiū pauka ua? Aeiiaiaoaony eʻaiʻano nui i ka po, a ma waena oʻai. O ke kumu ho i ka mea i ka casein ua lohi paka, kūpono ma ka Muscle'amino nāʻakika sequentially haawi aku i ai.
2. Aie i ka hoʻokēʻai aaioee o ka whey kumuʻiʻo mea pono e hoʻohana 'ana ma mua, a ma hope o ke kula no ka kokololio lako o micronutrients nāʻiʻo.
3. Casein kumuʻiʻo ua hui me ka lāʻau lapaʻau, ia ma hope o hoʻokō '. Kēia e hōʻoiaʻiʻo Muscle ulu. A? Eaia ole ai lākou disintegration o ka pauka mua bedtime.
4. No ka poe i hana eha iaʻi mai lactose intolerance paha allergy i ka waiu kumuʻiʻo, hua ka pauka mea maikai. No hoi e pono no ka poe e ole e like me kaʻaiʻana banal hua.
5. Soybeans no ka poe 'âlapa ka poe i makemake e kūkulu Muscle, akā,' aʻole makemake ole e lawe holoholona nā polokina. ? Aeiiaiaiaaia e lawe soy kumuʻiʻo ma hope o ka workout, a me ka mua ia, ma ka hoʻohuiʻia ka hoʻohana o ka lāʻau lapaʻau a me ka casein.
6. Nō hoʻi, ma mua a ma hope koke ikaika aʻo ua? Aeiiaiaoaony e hoʻohana ka raiki kumuʻiʻo. He nui no ka vegetarians, maikai kawili pu ia me whey ka pauka.

kumuʻiʻo ua hui

E loaa i ka loa waiwai pono a me ka waiwai o ka me ka pauka, ua pono i ka paka i ka Mix o nāʻano o nā polokina. Ka e pono ai ka haku mele 'ana o ia mau cocktails hiehie nā kūkuluʻia a me restorative hopena ma Muscle'aʻaʻa.

Ka loa, he pono ole Blend i:

• Whey kaʻawale noʻonoʻo hoʻohui mea pono no ka hiki aku ma mua, a ma hope o ke kula.
• Whey kumuʻiʻo kaʻawale hydrolyzate eia kekahi, koke hōʻuluʻulu manaʻo, ke kumu kūʻai mea iki ma luna ma mua o ke koena. Ua ua ia e like me ka mea mua kekahi.
• Ka hui ana o whey a me ka waiu kumuʻiʻo. Nike kumuʻiʻo ka pono keia mau mea waiwai e like whey a me ka casein.
• Hui o casein a me ka whey. Kēia haku mele loaʻa i ka mea nui ka hoʻokōʻana i mahaloia i kekahi manawa.
• I loaʻa ka pauka haku o ka casein, whey a me ka soy. He oi pipiʻi ma mua o nā hui, a ua hoaponoia ma kona waiwai. ? Aeiiaiaiaaia e loaa mai, nānā 'ole o ke aʻo.
• Hui hua, casein a me ka whey. Kupono 'âlapa mai e inu mau i ka ai hua paha, ka mea hiehie nui maikaʻi kēia waiwai.
• Hui - nō kumuʻiʻo. I ka haku mele 'ana o ka mea hiki ke hoʻopau' âlapa ka poe i allergic i ka hua a me ka waiu: ka mea, e komo ka laiki kumuʻiʻo, soy a hiki hemp. Ua hiki aku i ka maʻamau nitric'okesaside? Iecaianoaaiiuo a normalizes koko i ka Muscle'aʻaʻa.

I kumuʻiʻo ua wae

Sports kino hana i kēia ōlaʻi o Manufacturers. Ka nui likeʻole ma waena o ka hopena ma luna o nā nāʻiʻo o ka ai 'ua hanaʻia ma laila, ma muli naʻe o keʻano o ka lei pahu, kāki, hoʻolaha a me Point hilinaʻi. Lakou wale oko ma ka ho'āʻoʻana, ka pakeneka o ka kumuʻiʻo no pa alima o ka pauka mea hoʻonui a me nā wikamina. I ka la mahope, incidentally, ua i hoaponoia mai, e like me mākou i hoao mua ia ua haawiia mai ai ka maikaʻi hookoia nā wikamina, ina lawe kaawale.

Popular i waena o 'âlapa i nā polokina na haole Manufacturers me Weider, MHP, kaʻoi loa no kou kino, Syntrax, ALLMAX kino, CytoSport, Dymatize kino, BSN. Akā, no ka nui mau o nā mea a pau - kumuʻiʻo Gold hae (kaʻoi loa no kou kino), e pili ana i ka hope hanauna o ka hua nā polokina. Ua loaʻa he a pau e pono lehulehu o ka hana 'ona mea pono' O ke kaulike, i ka whey.

Mai poina i ka papa kuhikuhiE hana mea e hoʻopiha kumuʻiʻo deficiency ma ka kumuʻiʻo hoʻokāʻoi wahie, ināʻaʻole lawa no ia e hiki mai, mai maoli ai. He nui 'âlapa ho'āʻo e hoopau wale ke aloha ai, e like me ka mea, iloko' ona a me ka kumumea hehee wale, maʻa i ke kino.

Hiki ke hoʻohana 'ia e like me ka mea hoʻonui a me ka hua manu ka pauka, a ua hoʻohana' ia i loko o ka confectionery hana, mea hoi i ka maikai i kia kumuʻiʻo.

Popular Russian kumuʻiʻo poe momoku ahi Ironman, ka hoʻohua - LLC "O oe no Hoikehonua, 'epekema' enehana." A naʻe ka mea, o ka mea wale nō poʻe e hoʻohana kiʻekiʻe-ka 'enehana no ka? Iecaianoaaiiie,'ōnaehana ke hoʻomaopopo iho i ia iho, a ua nō lagging ma hope o ka Manufacturers Europa, a me Amelika.

? Iecaianoaaiiuo o e pili ana i ke kakini koe wahi lulu Manufacturers, e like me "Fortogen", "Aktiformula", "Junior", "Hawaiian Edition", "Hercules", dala ma ka mea emi.

Nō hoʻi i waena o ka weightlifting 'âlapa i ka poe i makemake e hana e like me ka hou kumuʻiʻo keiki haʻilula - keia keiki nā papakuhikuhi hoʻohana no ka hanai ana i na kamalii uuku mai a hiki i na malama elima o ka makahiki, me ka hou o ke cocoaʻono. Kēia nā ka loa maikai carbohydrates, nā polokina, a me efficient kiʻekiʻe-e like ai nā wikamina, no ka mea, ua kokoke'ālike i ka makuwahine o ka waiū. Kēia hui ho i ka ka pono a me ka nike kumuʻiʻo.

Hiʻona ua hanaʻia i kia nā polokina mea i ka lepo, e kū ai i ka makemake hualoaʻa i pono, eʻai ka emi o kaʻike mau huahana e pono ai no na wahi mea. Akā, i ka mea e hiki e puku i ke koena aku hoiʻai, no laila kumukanawai e wale nō e ka hapalua o kaʻai.

Kumuʻiʻo no ka Muscle. Ia e pōmaikaʻi ai a me ka ia i hoeha mai

O ka papa kuhikuhi hana o ka Muscle kumuʻiʻo o ka hooulu ana (ka ulu) a me ke ola (wale no) Muscle'aʻaʻa. Eia hou, ke kumuʻiʻo hoʻololi kemikala pono kākoʻo i ka 'ole o ka halepaahao no ia. A me ka mea nui - o ke kino o ka lako o ka ikehu pono a hiki i ka 'âlapa, a me ka'amino nāʻakika. Nolaila, he mea pono e pono ke kemu, e hoʻolako i kēiaʻoihana.

Ua haawiia i keia, ka mea, ua ike ia i ka pono kumuʻiʻo no ka ho onui ana wīwī Muscle - lāʻau lapaʻau. Next ia ia mea he casein like me ka 'âlapa, mai Muscle catabolism mālama i ka hiamoe.

Pinepine i ka ninau aicieeaao, ina paha i ke kumuʻiʻo ka palapala. No keia mea pono i ka maʻamau kumuʻiʻo,ʻaʻohe. Nā palapala 'ike ma kona ka liki ole.

I kaʻike mau semidesyatikilogrammovogo kanakaʻai, i ka caloric koi ka nui like i ka 2500 kcal no ka lā, nā polokina e i ka hola 100 g. - He 410 Kcal.

Menu ua 'Imi hana i loko o ka' âlapa o ka ua kaumaha i hoʻokomo mai ai i ekolu hou nā huna o ke kumuʻiʻo no kilogram o ke kino ke kaupaonaʻana, i ka mea, o ka huina o 175 ia i hiki ai i ka ai 275 nā huna o ke kumuʻiʻo, i ka 1128 Kcal a me 3000 Kcal i ka huina lā.

Inā he maʻamau kanaka paha i ka mea hoʻomaka 'âlapa, i māhuahua hokii o ke kumuʻiʻo mea,ʻaʻole e pono, a pau ka ia, e pili ia, ke kumuʻiʻo i questionable pomaikai no ia. He fraught me ka io hopena, i waena o lākou:

• overweight a pili pilikia;
• me ka ole o ka loaa ana ka wai o hiki mai dehydration ;
• blockage o kaʻaʻa puʻuwai pelvis;
• hoʻonui o ka urolithiasis;
• paha e eha i loko o ka'ōpū wahi.

I ka hopena o ia nā polokina hiki ke laweʻia, akā, i ka mea,ʻaʻoheʻaoʻao 'ole, ka mea ana palena pono e malama.

kumuʻiʻo kāki

Ke kāki o ka kumuʻiʻo hilinaʻi nui ma luna o kona liluwelo waiwai - pakeneka o digestible kumuʻiʻo: i nō hoʻi nā polokina ia mea emi o ia o nā holoholona. Nolaila, nō kumuʻiʻo e e ho'ēmi.

Nō hoʻi ka mea e loli ai i ke ala i loko i ke kumuʻiʻo ua i. Price ka pauka loaa mai ma ka microfiltration (kaʻawale) ma luna ma mua o ke kiaʻana i kāna. A hydrolysates, a i loaa ma ka enzymatic lapaʻau, nei ka 'oi pipiʻi.

E emi i ka lilo ana o ka huina hoonui i ma kahi o 10%, he nui Manufacturers i malihini noʻonoʻo isolates.

Ke kāki o ka kumuʻiʻo pauka, a me loli aʻe ke kaumaha ma muli o ka hoʻolaha hao, 'aneʻi Radio ke kūlana o ka consumer manao pono a me ke aloha.

Russian kumuʻiʻo no ka lulu popilikia nā mea kūʻai mai o ka makepono huahana (no ka mea hoike, i ka ua oleloia "Mea Maluna Iho" koina mai 250 rubles no 1 kg), akā, i keia, aole ia e hoʻokomo i kona hiʻona. All mea i loko o ka manufacturing kaʻina: haʻahaʻa-lehulehu loaa ka pauka a me ka läÿau, he inexpensive nā mea hoʻohui.

Ke koho mea i ai i ka mea kūʻai mai. Naʻe, i ka oiaio o ia kekahi makemake i nike me ka pauka, a me kekahi poe e ae manaoio i ke kamaikiʻai i hui pūʻia me ka waiū pauka, pono ka maikaʻi ma mua o nike kumuʻiʻo ukuhiia.

I ka wa e lawe kumuʻiʻo

I ka papa kuhikuhiE pomaikai o ke kumuʻiʻo a me kona ka hoʻokōʻana i loko o ka hoʻohana o ka haule ana ma waena oʻai. A oiai o ka 'ike no o ka ai hiki ke inā me ka kumuʻiʻo Badami, a me ka kumuʻiʻo-waiwai maoliʻai.

I waena o 'âlapa, eia kekahi timeframe? Eaia o ke kumuʻiʻo kumukanawai. Na rula i:

• kakahiaka e lawe whey kumuʻiʻo, no ka mea, ma hope o ka po ana o nāʻiʻo i loko o ka catabolic noho;
• ma waena o ka palaoa snacking maikaʻi kēia casein kumuʻiʻo no i kona ae hoolohi aaioee - ia restock Muscle;
• i loko o ka hapalua o ka hola ma hope o ke aʻo pono e inu i ka lama hoʻohuihui o ahau-maloo kumuʻiʻo;
• mua e hele ana i ka moe Ua hemolele whey kumuʻiʻo.

Pehea e hana i kekahi kumuʻiʻo i loko o ka hale

E hana i kekahi kumuʻiʻo Haalulu iho, e pono ai i hookahi kanaha nā huna o ka kumuʻiʻo ka pauka, e hoʻouka hou aku au i loko o ka mau o ka makaaniani o ka wai, ka wai, a haʻahaʻa-momona o ka waiu a me laila, hui loa. E mālama i kēia lama hoʻohuihui ua 'ae' ole oi aku, elua no hora.

No ka maikaʻi kēia hili pauka lama hoʻohuihui aia no he kūikawā manaʻo i loko o ka palapala o ke kīʻaha me ka mea kākoʻo hei no ka maikaʻi wawahi popo - shaker. Place ma ka ipu pono eiiiiiaiou, ka mea, ua koi 'ia e hoohaalulu ai i kekahi mau minuke, pili. Ua huli mai kēlā wahi aku me hahau, ala apuupuu lama hoʻohuihui.

Akā, he mea i kekahi koho:ʻaʻohe mea maikaʻi, pehea e hana i kumuʻiʻo mai maoli huahana ma luna o lākou iho. Kēia, e hoopai i ka nā mea hoʻohui a me kekahi, pola no blending. Kekahi o na ideas e like penei:

1. Ka waiū pauka - 3 tbsp. l, gelatin -. 15 g., 3 hua paha, wai - 2 st, 1 ke ala kūpono .. noho ho'āo ai. ka meli.
2. Low-momona e eiooaa? Waiū - 4 tbsp. l, hua -, 2 apana, wai a me ka waiu -. 400 g., he hua hau.
3. Yoghurt - 50 nā huna waiu - 200 g., Hau kalima - 80 g., Hoʻokahi maiʻa, oat flakes - polstakana.
4. Waiu -. 2 tbsp, hau kalima - 100 g., Hoʻokahi hua a me kekahi hua.
5. Blueberries - 80g, hau kalima - 100 g. Cocoa - 1 tbsp. . Nā lika o ka waiu - 400 g.
6. Kokoleka (cocoa) - 30 g., Haʻahaʻa-momona e eiooaa? Waiū - 50 nā huna,ʻalani wai - 1 ke ala kūpono hapalua maiʻa ..
7. Me ka waiū - 250 g., Mau maiʻa, yogurt - pint, Jam paha malakeke - 150 g.

Pela oe e oluolu e hoomakaukau homemade kumuʻiʻo. Kona kumukuai, e e haʻahaʻa, a me kaʻaiʻana e like ai - manawa a ma luna, no ka mea, e nui ana ke hooloihi i kekahiʻano o kou hua punahele. E wahi maikaʻi kēia kumuʻiʻo Haalulu iho kahi o ka aina kakahiaka, a ma mua bedtime.