Loaʻa: he aha ia, ʻano, nā pono, nā mea ʻino a me nā ʻokoʻa mai nā hui pūmua * ʻO Crossfit

ʻO ka kumuhana o kā mākou ʻatikala ka mea loaʻa, ka mea kākoʻo haʻuki kaulana loa ma hope o nā hoʻohuihui protein a me BCCA. E ʻike ʻoe i kahi mea e loaʻa ai kahi loaʻa, no ke kumu e hoʻohana ʻia ai ia, inā paha he pōmaikaʻi mai ka mea loaʻa a he aha ka mea e pōʻino ai.

No ke aha ʻoe e pono ai i kahi mea loaʻa

He aha ka mea loaʻa? He maʻalahi ia - he hui protein-carbohydrate kēia i haku ʻia no ka loaʻa pono a me ka wikiwiki i ka nui. ʻO kāna hana nui ka uhi ʻana i ka hapa nui o ka calorie i ka papaʻai, i kū ʻia ma muli o ka hoʻonui ʻia o ka hoʻoikaika kino.

Hoʻohana ʻia kahi mea loaʻa.

e hoʻonui i ka depot glycogen;
e uku no ka nele i ka loaʻa ʻana o ka calorie;
no ka waiwai nui.
e pani i ka puka aniani o ka protein-carbohydrate;
e hoʻokūpaʻa i nā hana metabolic i mea e wikiwiki ai.

Hoʻohana pinepine ʻia ka mea hope e nā poʻe me nā manawa hana paʻahana e mālama ʻole ai e ʻai maikaʻi.

ʻO wai ka mea pono i kahi mea loaʻa

ʻO Ectomorphs. ʻO ka ʻai ʻana i nā ʻōpikipiki paʻakikī no ka manawa lōʻihi ʻo ia wale nō ke ala e haki ai i ka pale ākea a hoʻomaka e ulu. ʻAneʻane ʻo kēlā me kēia ʻano gainer e kūpono no lākou, ʻoiai ʻaʻole hiki i ka ectomorph maʻemaʻe ke loaʻa i ka momona o ke kino, ʻo ia hoʻi he mea ʻole ia i nā hopena ʻaoʻao o ka overdose o ka haʻuki haʻuki.
Nā Hardgainers. ʻO kēia ka poʻe, no ka nele i ka meaʻai a i ʻole ma muli o ko lākou kino, ʻaʻole hiki ke loaʻa ka nui o nā mākala.
ʻO ka poʻe i loaʻa kahi papa hana nui o ka lā. I kēia hihia, e pani ka mea loaʻa i kahi pāʻina piha, hoʻoliʻiliʻi i nā kaʻina catabolic, ʻoiai e mālama ana i kahi kiʻekiʻe o ka anabolism.
Lawe ka poʻe iā AAS. Ma muli o ka hoʻonui ʻana o ka synthesist o ka male kāne hormone, hoʻonui nui ka pono no ka meaʻai a me ka protein.
ʻO CrossFitters. Hoʻohālikelike nā peculiarities o nā crossfitters hoʻomaʻamaʻa i nā lilo o ka ikehu, me ke glycogen. I mea e pale aku ai i ka rhabdomyliosis, he mea nui e mālama i ke koena o ka calorie i ka wā kau aku a lawe i nā lawelawe he 4 i ka lā.
Nā Powerlifters. ʻAʻole mea nui ke kumu o ka ikehu no lākou - ʻae ka mea loaʻa iā ʻoe e maʻalahi a me ka ʻole o ke koʻikoʻi ma ke ʻano o ka digestive e hoʻokō i ka predominance koʻikoʻi o nā carbohydrates i ka papaʻai.

Paipai ʻia! ʻO ke koho Super o nā mea loaʻa ke kaupaona mai USA, ʻEulopa a me Lūkia ma nā kumukūʻai maikaʻi ma ka Hale Kūʻai Nānā haʻuki kino. E hele i ka pūnaewele.

Ka ʻokoʻa ma waena o Gainer a me Protein Blends

ʻO ka manawa pinepine, ʻaʻole hiki i ka poʻe ke hoʻomaopopo i ka ʻokoʻa ma waena o kahi haʻalulu protein a me kahi mea loaʻa. ʻOiaʻiʻo, loaʻa nā protein i nā hoʻohui ʻelua.

E wehewehe: pono kahi hui protein wale nō e mālama i ke kaulike amino acid i ke kino. ʻO ka mea loaʻa ka nui o nā huaʻale. Hoʻopili wale ʻia ka protein i mea e hoʻokūpaʻa ai i ke kaʻina hana digestion. Me ka ʻole o ka protein, e hoʻopili ʻia ka mea loaʻa i loko o ke koko ma ke ana o ka glucose, ʻo ia hoʻi ʻaʻole ia e ʻokoʻa mai ke kō. Hoʻohui ʻia, hoʻohana ʻia kekahi o nā protein i mea e kōkua ai i ka fermentation o nā haʻalako, a hoʻohana ʻia kekahi e hoʻopiha i ke kaulike o ka protein ma hope o ka hoʻoikaika kino.

Hōʻike mua ka puka aniani ma hope o ka hoʻomaʻamaʻa ʻana, a laila ka puka aniani protein. ʻO ka loaʻa ʻana o kahi mea loaʻa e hoʻokuʻu iā ʻoe mai ka pani ʻana i kēia mau puka aniani i hoʻokahi swoop. ʻOiai ma mua o ka lawe ʻana i ka protein, pono ʻoe e hāpai i ka maiʻa a i nā hua ʻē aʻe i mea e wehe ai nā hunaola o ke kino me ka insulin.

Lalo lalo: ʻO ka mea loaʻa kahi kīʻaha pākaha karbohidrat kiʻekiʻe.

Nā ʻano loaʻa

ʻOiai ka inoa maʻamau, ʻaʻohe o ka mea loaʻa ka ʻaoʻao āpau. Aia kekahi mau ʻano nui o ka loaʻa. A ke kaukaʻi ʻia nei i ka makemake o ka mea hana i kā lākou haku mele ʻana, ʻaʻole hiki ke hele i kēia mau hoʻohui e kekahi mea.

E noʻonoʻo i nā ʻano nui o nā hoʻohui protein-carbohydrate i kūʻai ʻia i kēia manawa i nā nui ma ka mākeke.

ʻAno / inoa	Kalepona i ka lakio Protein	Kaha
Maltose	90/10	Ma ke ʻāpana o ka maltodextrin - kahi wīwī ʻoi loa wikiwiki e hoʻopau koke ʻia. Kuhi ia i kahi hoʻonohonoho wikiwiki o nā meaola adipose. ʻAʻohe ona waiwai kūpono.
Pākaʻi	80/20	Loaʻa i kahi mea paʻakikī a pipiʻi hoʻi e hōʻoia i ka piʻi kiʻekiʻe o nā hōʻailona ikaika a me ka loaʻa nui o ka nui.
Kūʻai	70/30	Loaʻa i loko o ia nā ʻano protein wikiwiki. Kūlike ʻole i ke alo o ka protein soy i ka hoʻohui. Hoʻohui ʻia ka pauka waiū a me ka malta i kekahi manawa.
Kanalimakūmālima	50/50	ʻO kahi hui laha ʻole - i manaʻo ʻia no nā mesomorphs. ʻO ka maʻamau ʻaʻole kahi koho kūpono e like me ka ʻoi aku o nā mea o kēlā me kēia.
Kaha	60/40-75/25	Ka mea loaʻa liʻiliʻi makamae. ʻO kahi hiʻohiʻona hiʻohiʻona kahi pahu nani a me kahi hoʻolaha e pili ana i kahi endorser ma ke ʻano ʻo Levron a i ʻole Pianna.
Leialoha	Kekahi	Loaʻa ka mea loaʻa akamai i nā pūʻulu nui 5kg. Hōʻoia i ka waiwai paʻa paʻa.
Pākuʻi	65/35	Loaʻa iā ia nā wikiwiki a lohi, nā protein a wikiwiki a lohi. ʻAʻole loaʻa nā mea hoʻohui hou aʻe. Kūpono akā maikaʻi.
Palekana	60/40	Hiki iā ʻoe ke kuke iā ʻoe iho mai nā protein i kūʻai ʻia a me kahi starch multi-wae i koho pono ʻia.

Pōmaikaʻi

Kaukaʻi ʻia i ke ʻano o ka loaʻa, loaʻa nā pōmaikaʻi, a me ke ʻano o ka noi.

Hiki i nā Ectomorphs me kahi metabolism wikiwiki ke uku no kā lākou pono calorie me kahi nui o nā lohi lohi, kaulike.
Hiki ke hoʻohana ʻia me ka wikiwiki a me ka liʻiliʻi o ka maltose syrup ma muli o ka loaʻa - hiki ke hoʻohana ʻia e pani i ka puka ʻaihue. Ke hui pono ʻia me nā amino acid, e hoʻonui ia i nā pae anabolism e 300-350% i ka wā o ka hoʻolālā.
Paipai ʻia nā Creatine Gainers e lawe ʻia i hoʻokahi hola ma mua o ka hoʻomaʻamaʻa ʻana e hoʻomāʻona i ke kino me ka meaola a me ka ikaika e wāwahi ai i ka glycogen i loko o ke koko i ke kaʻina aʻo.
Kanalimakūmālima, hui kūpono no nā mesomorphs. ʻAe iā ʻoe e loaʻa ka nui o nā mākala maloʻo loa.

He mea nui e hoʻomaopopo i ka mea e loaʻa ai kahi mea loaʻa: ma hope o nā mea āpau, ʻaʻole kēia he mea pani no ka meaʻai, akā he mea kōkua wale nō e hoʻonui i ka nui o ka ʻike kalori a uhi hapa i nā pono o ke kino no nā mea pono pono.

Inā ʻaʻole hiki iā ʻoe ke kiʻi i ka loaʻa o ka calorie, e noʻonoʻo e hoʻohui i kahi mea loaʻa i kāu papaʻai. Akā ʻo ka ʻai wale ʻana i kahi mea loaʻa a i ʻole nā huikau protein wale nō kahi manaʻo maikaʻi ʻole, hoʻopōʻino i ka gastrointestinal tract a me ka ʻōnaehana endocrine.

Poino

Aia kekahi contraindications kikoʻī no ka lawe ʻana i kahi mea loaʻa? Hiki iā ia ke hōʻeha i kou kino? ʻOiai he mea minamina ia, akā ʻaʻole like me nā hui pūmua, ʻoi aku ka weliweli o kahi mea loaʻa i ke olakino inā lawe ʻole ʻia.

E nānā pono:

ʻAʻole koi ʻia ka mea loaʻa no ka hoʻohana ʻana me ka helu metabolic hoʻemi. ʻOiai ʻoi aku ka maʻalahi o nā mea āpau e ʻeli a komo, lawe i kahi mea loaʻa hiki ke alakaʻi i ka hoʻonui ʻana i ka momona o ke kino.
ʻAʻole ia e koi ʻia e lawe i kahi loaʻa maltose. Hāpai ia i ke koko, piʻi i ka insulina, a he nui nā hopena ʻaoʻao ʻē aʻe ʻē aʻe.
ʻO ka poʻe i loaʻa nā deviations i ka hana insulin (pre-diabetic states) e akahele loa e pili ana i ka hoʻohui ʻana o nā mea loaʻa. I kēia hihia, hiki iā ʻoe ke lawe i ka mea loaʻa ma luna o ka starch a i ʻole nā haʻuki kūpikipiki ʻē aʻe.
Hiki i kahi mea hoʻokumu hana i nā hoʻololi i ke kaulike wai-paʻakai.
Hiki i kahi creatine protein-carbohydrate blend ke hoʻonāukiuki i ka wā o ka hoʻoikaika kino.
Hiki i kahi mea loaʻa liʻiliʻi ke loaʻa nā protein maikaʻi ʻole, kahi e hoʻoulu ai i ka ʻai.
ʻO ka ʻai nui ʻana o nā mea loaʻa ke kaupaona, i loaʻa nā huaora a me nā minelala, hiki ke hana i ka hypervitaminosis a i ʻole e hōʻeleu i ka helehelena o nā pōhaku hakuʻala.

Inā ʻole, ʻaʻohe contraindications nā mixtures protein-carbohydrate, koe wale no ka hoʻoponopono ʻana o ke kō kō.

He mea nui e hoʻomaopopo i nā hopena ʻē aʻe a me nā contraindications hiki i ka pili nui ʻana i nā hoʻohuihui ʻaihue momona, a ʻoiai me kahi ʻoi aku ka nui o nā dosages.

Nā hiʻohiʻona o nā mea loaʻa no nā kaikamahine

A i kēia manawa he nīnau huʻihuʻi loa, kahi e hiki ai iā ʻoe ke loaʻa nā pane hakakā ma ka Pūnaewele. E lawe anei nā kaikamahine i kahi mea loaʻa? Ma kahi o kahi pane maʻemaʻe, e hoʻi hou i ka biochemistry a me ka haku mele.

Ka mea loaʻa – he huahana kiʻekiʻe-calorie me kahi helu kiʻekiʻe o ka absorption. ʻAʻole pono nā kaikamahine e komo ʻole i ka hoʻoikaika kino kino i ka ʻoi aku o nā calorie.
Hoʻokomo ʻia nā mea loaʻa liʻiliʻi i ka lipid depot kokoke koke. Loaʻa kēia i nā peculiarities o ka wahine metabolism.
Hiki i ka creatine a me ka sodium i loko o ka hoʻohui ke hūnā iki i ka pūhaka ma lalo o nā lita o ka wai.

Ma ke kumu, ʻo ka mea pono ke loaʻa ka porridge me ka waiū, a ʻo ka mea loaʻa liʻiliʻi he keke ʻono. No laila, ke alo ke kaikamahine me ka nīnau inā makemake ʻo ia i kahi mea loaʻa, pono e nīnau mua iā ia iho inā pono i kahi pā hou o ka porridge no ka meaʻai. Inā aia ʻo ia i ka mahele o ka loaʻa kālā (ʻaʻole pili kēia i nā bodybuilder ʻoihana wale nō), a laila ʻae ʻia ka lawe ʻana i kahi loaʻa liʻiliʻi. Akā inā i hele mai kahi kaikamahine me ka pahuhopu o ka paila ʻana i kāna hoki a me ka lilo ʻana o ka paona, a laila ʻo kekahi mea ʻoi aku o nā calorie e hoʻolohi i kāna holomua. I kēia hihia, ʻoi aku ka maikaʻi o ka pani ʻana i ka mea loaʻa me nā cocktails protein me kahi hopena paʻakikī me ka nui o ka casein.

Pehea e ho ohana

Pehea e lawe pono ai i kahi mea loaʻa? No nā hopena maikaʻi loa, e lawe i kahi mea loaʻa e like me nā kuhikuhi penei:

Heluhelu i ka nele o ka lawe calorie.
E helu ehia mau ʻāpana o ka mea loaʻa kēia.
Mai helu i nā protein i hoʻopili ʻia i ka haku mele.
E hoʻokaʻawale i ka deficit calorie i kāu papa ʻaina nui e ka helu o nā lawelawe o ka mea loaʻa ke kaupaona hiki iā ʻoe ke lawe i kēlā me kēia lā.
E mālama pono i kahi lawelawe o ka mea loaʻa 15-20 mau minuke ma hope o ke aʻo ʻana.

Ua lawa kēia e hoʻokō ai i nā hopena maikaʻi me ka hoʻohana ʻole ʻana i nā hana maʻalea.

Ka hopena

ʻOiai ka hoʻolauna kūleʻa o ka hoʻohana ʻana o nā hui kāhāhā no ka holomua, he mea nui e hoʻomaopopo i kahi mea loaʻa – ʻaʻole ia he panacea. I ka hapanui o nā hihia, he leʻaleʻa kūpono ʻole a kumukūʻai hoʻi kēia, kahi e wikiwiki ai i ka holomua e 3-5%.

ʻO ke kumu kūʻai kūpono a kaulike e hoʻemi ʻia ke kumukūʻai, a ʻo ka mea nui, e ʻae iā ʻoe e hoʻokō i kahi kaulike ʻoi aku ka maikaʻi. ʻOiaʻiʻo, ʻo ka palaoa buckwheat a i ʻole ka starch uala i loko o nā microelement pono hou aʻe, kēlā me kēia e hoʻokuʻi iā ʻoe i nā loaʻa hou o ka ikaika. Ma kahi o ka ʻai ʻana i kahi mea loaʻa nike, hiki iā ʻoe ke inu maʻalahi i ka meli a me ka waiū. E puka ʻoi aku ka liʻiliʻi a i kāna hopena ʻaʻole e ʻokoʻa mai ka hoʻohana ʻana i kahi huahana molases-maltose liʻiliʻi.