Samfurori don ƙwayar tsoka: Abincin yau da kullum

Akwai wadataccen abinci mai yawa don bodybuilders. An san cewa mutane sun bambanta a cikin halin su zuwa abinci daban-daban, nauyin mota, kuma mafi mahimmanci, dukansu suna da nau'o'in tsarin jiki. Amma, duk da wannan, akwai dokoki da sinadirai masu nagartacce, ba manne ga cewa, yana da wuya a samun nauyi. A wannan labarin, za mu bincika kayayyakin ga samun ramammu tsoka. Mun koyi game da amfani da darajar kayan cin abinci da dama da ke da hannu wajen gina ƙwayoyin tsoka da kuma tallafawa jikin mutum a cikin duka.

Ka'idodin abincin da ake amfani da ita ga ƙwayar tsoka:

• Daidai ma'aunin adadin kuzari;
• Cin abinci ya kamata a raba kashi kadan, dole ne ku ci akalla sau 6 a rana;
• Ƙidaya adadin carbohydrates, sunadarai da fats;
• Yin amfani da samfurori mai sauƙi, wanda bazai haifar dashi ba a cikin narkewa;
• A cikin rabin rabin rana, ana amfani da abincin da ake amfani da shi a cikin babban carbohydrate, a cikin zaɓi na biyu yana da muhimmanci don bada abinci mai gina jiki mai girma;
• Yi amfani da adadin ruwa na jiki mai girma - akalla 2 lita na ruwa.

Products don saitin muscle taro. Abincin a rana

Da safe, bayan wani dogon barci, ake bukata don yin wani aiki - to Stock sama a kan makamashi domin dukan yini, a Bugu da kari, muna bukatar saturate jiki da sauri carbohydrates da kuma sunadarai. Oatmeal, shinkafa ko buckwheat, gilashin ruwan 'ya'yan itace mai' ya'yan itace, 'ya'yan itace masu banƙyama ko adabin ƙwayar cakulan dan adam zai cajin jiki tare da tanadin wutar lantarki. Boiled kwai - mafi kyau tushen furotin ga karin kumallo da safe. Amma yi hankali tare da kwai yolks, suna da iko sosai allergen. Idan aka ba wannan hujja, gwada kada ku ci fiye da 3 kwai yolks kowace rana, wannan doka ba ya shafi furotin.

Ana ci abinci na gaba ba bayan fiye da awa 2.5 bayan na farko. A sashi na game da rabin da rabo daga sunadaran da carbohydrates - 50 zuwa 50. An kyau zabi zai zama wani kayan salad, Boiled kaza, low mai jan nama da shinkafa, ruwan kasa gurasa da zuma. Waɗannan su ne mafi kyawun samfurori na muscle mass gain.

A lokacin rana, kana buƙatar ka sake kunna ɗakunan jikinka tare da sunadarai masu tsawo don samun damar cin abinci na yau da kullum. Tun daga tsakiyar ranar, ana buƙatar rage adadin carbohydrates don haka, tare da ƙwayar tsoka, kada ka ƙara yawan ajiyar mai. Da rana za ku iya cin shinkafa tare da kifi, salatin kayan lambu, miya mai mai-mai.

Tsakanin cikakken amfani da abinci za ka iya ci sandwiches tare da cuku da kuma dukan gurasa alkama ko 'ya'yan itace. A lokacin rana, kada ka manta ka sha ruwa mai kyau. Don bayaninka: Ka yi ƙoƙari ka sha abinci a lokacin abinci mafi girma, ruwan zai jinkirta karfin metabolism, zaka iya jin nauyi a ciki.

A cikin abinci maraice yana da mahimmanci don tabbatar da jiki kafin lokacin kwanta tare da sunadaran dogon lokaci. Cottage cuku ne mai arziki a cikin casein gina jiki, yana da matukar amfani. Yawan dogon lokacin digiri, saboda haka, tsawon lokaci tsokoki zai karbi amino acid da ake so. Idan jikinka ba ya sha kyawawan cakuda da kayan kiwo, akwai sunadarai na musamman da suke yin irin wannan hanya, an kira su "sunadarai 12". Da maraice, musamman ma a lokacin kwanta barci, ya fi dacewa don cire carbohydrates daga cin abinci.

Gwada amfani da samfurori na samfurori don saitin muscle. Kada ku sayi "abinci abinci" da kuma abinci mai abinci.