Wepamusoro gumi vanowana zvakanyanya kuisa pahuremu: chiyero 10

Kurema - kuwana kunozivikanwa zvakanyanya sechikafu chemitambo, asi mukurumbira uye kutengesa kwacho kwakaderera zvishoma kune akasiyana mapuroteni (kunyanya Whey protein). Izvi muGeneral zvinotsanangurwa zviri nyore: hunyanzvi hwekuwana huchiri hwakawonda uye haukwane mhando dzese dzemhando yekudzidzira.

Mapuroteni-makabhohaidhiretsi musanganiswa (huremuwana) anodiwa kunyanya zvakaoma kuwana huremu ectomorph - avo vanopa simba mutambo vanopihwa nekuomerwa kukuru. Unogona kushandisa inorema inowana uye vatambi endomorphic physique seyemashure-yekurovedza muviri kudya panguva dzekuwedzera uremu (semuenzaniso, kana uchichinja huremu kirasi pane inorema). Asi yakazara-muviri mesomorphs zvirinani kurega kushandisa kwerudzi urwu sportpit nekuti iko kugara kuchishandisa kuchawedzera zvakanyanya kwete chete mhasuru chete asiwo mafuta mashoma.

Mune ino chinyorwa isu tinokuudza iwe zvakawanda nezve vanowana vese vanofarira rudzi urwu rwemitambo chikafu (ectomorphs zvakaoma kukura - munzvimbo yekutanga) uye pakupedzisira vape chinangwa chevanovavarira vanowana kuisa huremu kubva kune vanoverengeka vanotungamira vagadziri.

Ruzivo rwakawanda pamusoro pevanowana

So anowana imhando yemitambo zvinovaka muviri musanganiswa weprotein-carbohydrate. Ane nhoroondo yakarebesa, ndeimwe yemhando yekutanga yemitambo sportpit. Iwo akanyanya kurema vanowana anoumbwa nehafu yehafu carbs (maltodextrin inoshandiswa zvakanyanya uye dzimwe nguva mamwe marudzi) uye chinenge chetatu protein. Zvakanaka, kana munhu anorema achiwana whey kana protein yezai (mune chiyero chevanowana pamusoro 2020 yaisanganisira kunyanya mhando dzakadai), kunyange kune zvigadzirwa zvakachipa zvine soy protein inoparadzana mukuumbwa. Uyewo chikamu chemakwikwi chinowanzobatanidza mafuta mashoma.

Yakanakisa nguva yekuwana yekugamuchira - mushure mekurovedza muviri kukurumidza kuzadza kurasikirwa kwesimba kwemuviri. Iwe unogona zvakare kuitora mangwanani kuti urwise mhedzisiro yehusiku catabolism. Muviri wemumhanyi, uyo anga achangopedza kosi yekudzidzira, hauonekwe nekukasira "kuvaka" minyama mitsva. Kutanga iwe unofanirwa kudzoreredza muyero wemagetsi - iri pano iyo inouya kununura uye kuwana.

Kurema kwevanowana huremu kwakanyatsobatanidzwa nemhando dzakasiyana siyana dzemitambo yekuwedzera, ndezvipi zvishoma zvidiki zvichakurukurwa pazasi.

Verenga zvimwe nezvemhando dzeprotein

Sei uchitenga kuwedzera uremu?

Pros kune avo vanokahadzika, tenga wahurema kana kwete:

• Kurema huremu kunobatsira kuwedzera kuwanda kwemuviri kunyangwe "yakachena" ectomorfo, ine muviri unoramba zvakanyanya kupindura kudzidziswa kwesimba nekuwedzera simba uye mhasuru.
• Protein-makabhohaidhiretsi musanganiswa, sezvambotaurwa, zvinokutendera iwe kukurumidza kudzoreredza rakarasika simba mushure me Naruto. Muchokwadi, hapana imwe mhando sportpit mune izvi haina simba rakadai.
• Gainer, nekuda kwekuvapo kweiyo inomhanya makabhohaidhiretsi, inovandudza kufefeterwa kwemusiki, iyo zvakare ine musimba mukukura kwemhasuru.
• Gainers, iine zvimwe zvinowedzerwa izvo zvinogadzirwa nevagadziri mukuumbwa kwavo, zvinoita kuti kudya kwemutambi kuve kwakakwana uye kwakaringana (hongu, zvichienderana nekushandisa kwakakodzera).
• Iyi mhando yemitambo inovaka muviri inogadzirwa kubva kune yakasikwa zvinhu uye haina mhedzisiro-yakasarudzika kune akasiyana ekugadzira zvinhu. Sezviri pachena, zvinoda kutenga zvigadzirwa zvevagadziri vane mukurumbira, vakanyatsogara (yeizvi tarisa chiyero chevanowana zvakanaka 2020 muchikamu chechipiri chechinyorwa).

Chii chekutarisa kana uchisarudza anowana:

1. Kuumbwa kweanowana: sezvakataurwa, zvigadzirwa zvakanaka kubva muchikamu ichi chemakhahydrates anenge hafu uye mapuroteni neanenge 1/3. Izvi hazvirevi kuti mamwe uremu gainers zvakaipa, asi vakawanda vakabudirira zvigadzirwa ndiyo reshiyo. Zvakanyanya, kana puroteni kuva whey kana zai (uye zvirokwazvo chero imwe, asi yemhuka yakabva). Kuvapo kwe soy kupatsanurwa chikonzero cheshoma chekufunga nezvacho sekuwana, nekuti inowanzo kuwedzerwa kudzikisa mutengo wechigadzirwa.
2. Huwandu hwezvinhu zvakasiyana pakushanda: kubva kune akasiyana vagadziri, saizi yedhizaiti inogona kuve yakasiyana kwazvo, (dzimwe nguva kakawanda). Iwe unofanirwa kuenzanisa chii muzana yezvikamu mu100 g inowana.
3. Izvo zvehuga zvehuga zvakare chiratidzo chakakosha. Zvakanaka, uye hazvifaniri kuva, asi kune vanowana, apo zvinyorwa zvayo zvinopfuura 40%! Zvigadzirwa zvakadaro zvinodzivirirwa zvakanyanya muchikamu chevanowana vepamusoro 2020 haisi nzvimbo yavo.
4. Corny, asi mugadziri: ichi chinhu chakakosha chaunofanira kuteerera. Marudzi anozivikanwa akadai seOptimum Nutrition, Ultimate Nutrition, Dymatize, uye zvakafanana kukosha mukurumbira wavo uye zvigadzirwa zvavo zvinogona kuvimbwa. Kana iyo yekuputira gainer yakaoma kunzwisisa kupi uye nani inogadzirwa - zviri nani kurega kutenga.
5. Ehe, iwe unofanirwa kutarisisa kutendeseka kwepakeji, batch nhamba, hologramu, hapana zvikanganiso zvegirama uye "kutamba" kwetsamba pakanyorwa - kwete kumhanyisa mune yekunyepedzera.
6. Kuumbwa kwezvimwe zvinowedzerwa mumugadziri - kudzivirira zvinokwanisika kugadziriswa uye kusagadzikana kwekugaya kana paine kusashivirira kwemunhu.
7. Mukushayikwa kwechiitiko mukutenga uye kushandiswa kwerudzi urwu sportpit kudzidza zviri nani ratidziro dzevanowana zvakanyanya kuisa pahuremu, sezvo izvozvi zvakatsikiswa zvakawanda. Izvi zvinobatsira kuita kana isina kukwana, zvirinani kwete yakaipisisa sarudzo.

Wepamusoro gumi whey mapuroteni

Ndiani anoda kutenga anowana huremu:

• Kutanga, hongu, ectomorphs inobatanidzwa mumitambo yemagetsi uye inoshuvira kuvaka mhasuru uye kuwedzera simba.
• Vanochengetedza vakuru uye varimi vemuviri endomorphic mhando - kana iwe ukachinjira kune chinorema chinorema chikamu.
• Vamiriri vemitemo yekumisikidza mutemo vanoisa pfungwa pakutsungirira: vanomhanya, vanosimudza, nezvimwewo Uye mune izvi zvine musoro kutora munhu anorema usati wadzidzisa mitoro kune stock pamberi.
• Vanhu vanoita basa rinorema remuviri "pane kudzikira", munhu anorema anokupa zvakare simba rekupora.
• Avo varikupora kubva pakurasikirwa nekuremerwa zvisina kurongwa (mushure menguva yakareba yekushaya kudya zvinovaka muviri, nezvimwewo) - kukurumidza kudzora huremu hwomuviri.

Verenga zvimwe: ZVESE ZVESE NEZVENYAYA yehuremu GAINER

Wepamusoro gumi vanowana

Isu tinokupa iwe chiyero chevanowana zvakanaka kuisa pahuremu zvinoenderana nenyanzvi uye nevatengi wongororo.

1. Chokwadi-Misa (BSN)

Chokwadi-Misa kubva ku BSN chigadzirwa chakakura chinovhura chiyero chevanowana zvakanyanya 2020. Ichi chihure chinorema chine hupfumi uye hwakasiyana nziyo: ine BCAAs, mashoma mavitamin ekutanga, zvimwe zvinoteedzera zvinhu. Protein chikamu cheiyo multicomponent (yakashandiswa 6 mhando dzakasiyana dzeprotein). Chigadzirwa chacho chakagadziridzwa nema enzymes ekugadzirisa zviri nani kufambisa uye glutamine peptides.

zvayakanakira:

• haina aspartame;
• solubility yakanaka;
• kuvapo kwe fiber fiber;
• Nice lineup yemavara zvine mwero zvakanyanya izvo zvakanaka kushandisa kwete chete pakuparara kwechigadzirwa mumukaka asi mumvura (kunyanya yakanaka mhinduro nezve zvinonaka zve "mukaka chokoreti" uye "bhanana");
• kunyatsoshanda.

nezvayakaipira:

• mutengo wakakwirira, sezvigadzirwa zvakawanda zvakanaka;
• haina mari zvakanyanya maererano nekushandisa: dhivhosi inokurudzirwa nemugadziri ye145 g.

100 g yechigadzirwa:

• Makorori: 432 kcal
• Mapuroteni: 32 g
• Carbohydrate: 52 g
• Mafuta: 11 g

Kuumbwa, sezvatinoona, kunodzokorora iyo "fomula yekubudirira" kune vanowana kune 1/2 ye carbs uye 1/3 protein.

2. Simudza Misa Yako (MHP)

Simudza Misa Yako kubva kuMHP chigadzirwa chemhando yepamusoro chakakodzera chiyero che "sirivheri" yevanowana zvakanyanya kuisa pahuremu. Zvakare zvakagadziridzwa nemavitamini uye zvicherwa, pamwe nemutungamiriri wepamusoro, iro runyorwa rwacho rune mwero, asi zvakazara iyo kompensiruet yakanyanya mhando yeanowana uyu. Gainer ine hupfumi uye hwakasiyana nziyo, hwakafumiswa neyakaomeswa yeOmega 3, musanganiswa wemafuta ane acids; pachinzvimbo che maltodextrin (molasses) yaishandiswa yakakosha yakaoma macarhydrate zviyo-yakavakirwa. Mune yazvino soya, asi mune ino kesi itya izvi hazvidiwe: mwero wekuchenesa wakadai kuti isrogenic chiitiko che soy protein zero. Dosi imwe chete 132 g

zvayakanakira:

• mhando yakanaka yemavhenekeri (kunyange hazvo asiri ese akabudirira zvakaenzana: kuravira kwe "nzungu ruomba" kune zvakapupurika kubva kune vatengi);
• yakanyunguduka kwazvo;
• kunyatsoshanda uye huwandu hwese.

nezvayakaipira:

• mutengo wakakwirira;
• hunhu hwe makabhohaidhiretsi hwakadzikira zvishoma mushure mekushandurwa kwekugadzirwa kwepakeji

100 g yechigadzirwa:

• Makorori: 386 kcal
• Mapuroteni: 35 g
• Carbohydrate: 44 g
• Mafuta: 8 g

3.Misa yakakomba (Optimum Nutrition)

Nzvimbo yechitatu muchinzvimbo chedu chemunhu anowana zvakanakisa ndeyeMisa Yakakomba neakakurumbira brand Optimum Nutrition. Ichi chinorema chinotora (whey, zai) uye melanosomes (casein) mapuroteni, pamwe nekushamisa kunoshamisa kwe25 mavitamini nemaminerari (uye kusimbiswa kuri paboka, uye zvinhu zvine antioxidant zvivakwa). Uye zvakare, mukuumbwa kune glutamine peptides, creatine uye huwandu hwezvakakwana.

zvayakanakira:

• yakanaka yakaenzana vhitamini-chicherwa yakaoma;
• Kushivirira kwakanaka kwekugaya nzira;
• zvipfupi - zvinzvimbo zvina chete, asi mhando yakanaka yezvinonhuwira (kunyanya yakatarwa "chokoreti");
• zvakaringana kana tichienzanisa nevamwe vatungamiriri vemutengo.

nezvayakaipira:

• yakakura kwazvo chikamu chimwe chete - yakawanda se334 g, yoiputsa uye inwe zvinonetsa;
• iyo "skew" muchimiro inofarira makabhohaidhiretsi, mapuroteni mashoma (kunyangwe ectomorphs anogona zvakare kuve akawedzera).

100 g yechigadzirwa:

• Makorori: 374 makori
• Mapuroteni: 15 g
• Carbohydrate: 76 g
• Mafuta: 8 g

4. Pro Complex Gainer (Optimum Nutrition)

Pro Complex Gainer kubva kumugadziri mumwe chete - Optimum Nutrition, muchokwadi, vhezheni yechigadzirwa chekare chine huwandu hweprotein hwakawanda. Positioned as "advanced".

zvayakanakira:

• diki zvakanyanya kana ichienzaniswa neshanduro yapfuura uye yakasununguka (asi ichiri isiri diki) chikamu - 165 g;
• Kugadzikana kwakanaka uye kuravira.

nezvayakaipira:

• chigadzirwa chacho chinodhura - chakafukidzwa zvakanyanya mutengo uchienzaniswa neSerious Misa uye inoderedza unorema kuwana kune yechina nzvimbo.

100 g yechigadzirwa:

• Makorori: 376 kcal
• Mapuroteni: 36 g
• Carbohydrate: 51 g
• Mafuta: 5 g

5. Super Misa Gainer (Dymatize)

Super Mass Gainer Dhimisha vatungamiriri vashanu vepamusoro pachiyero chevanowana pamusoro kuisa uremu. Hukuru hwezvikamu (334 g) uye huwandu hwakawedzera hwe makabhohaidhiretsi chigadzirwa ichi chakafanana neSerious Misa: zvakare iri yakakwira koriori inowana huremu kune "hardgainers". Inowanikwa mukuumbwa kwayo kwemusiki (kunyangwe idiki - chete 1 g pakushanda), seti yakanaka yemavhitamini uye mamineral uye yakaoma enzymes Zytrix. Zvakare yakasarudzika amino acid musanganiswa weCAAAs uye glutamine.

zvayakanakira:

• zvine musoro mutengo;
• chikamu kunyange chakataurwa 334 g, asi iye mugadziri anokurudzira kutora hafu servings panguva kunowedzera mari.

nezvayakaipira:

• solubility haina kunyanya kuenzaniswa nevamwe vatungamiriri;
• kuravira, kunze kwe "chokoreti" isina kunyatsoenzana.

100 g yechigadzirwa:

• Makorori: 383 kcal
• Mapuroteni: 16 g
• Carbohydrate: 75 g
• Fati: 3 g

6.Mhasuru Juice Revolution 2600 (Yekupedzisira Chikafu)

Muscle Juice Revolution 2600 kubva kuUkupedzisira Nutrition inoenderera mberi nekumisikidzwa kwevapfumi vepamusoro 2020. Iyo ine yakaoma yezvakakosha mafuta acids omega-3 uye CLA, enzymes enzyme yekumwa zvirinani. Chinhu chinonakidza chechigadzirwa ndiko kushandiswa kwemasanganiswa epurotini Octo-PRO ™ yezvikamu zvisere (akasiyana marudzi eprotein-dairy mavambo + mazai epuroteni zorora). Panzvimbo peyakajairwa glutamine glutamine inoshandiswa musanganiswa, uchishandisa L-yakashandiswa alanyl-L-glutamine - anti-catabolic peptide. Dozi yemazuva ese ndeye 8 g.

zvayakanakira:

• mhando yepamusoro;
• mutengo unonzwisisika.

nezvayakaipira:

• kusagadzikana kwakakwana kusakwana;
• isina kufumurwa nemavhitamini.

100 g yechigadzirwa:

• Makorori: 385 kcal
• Mapuroteni: 21 g
• Carbohydrate: 64 g
• Mafuta: 5 g

7. Chokwadi-Mass1200 (BSN)

Chokwadi-Mass1200 kubva kuBSN - kuwedzera uremu, sezvakataurwa, "premium" mhando ine yakakwira zvemukati macalorie. Kusiyana ne "hama" yake, iyo inotora nzvimbo yekutanga mune chinzvimbo chevanowana zvakanaka kuisa uremu, rwiyo rune hupfupi, izvo hazviratidze hunhu hwake hwakanaka. Chikamu chimwe chete chakakura - 314

zvayakanakira:

• yakanaka.

nezvayakaipira:

• isina kusimbiswa nemavhitamini;
• iko kufungidzira kune mitengo yakati wandei;
• kuravira zvishoma pane ese matatu (akanakisa, senguva dzose, "chokoreti");
• iyo solubility svikiro.

100 g yechigadzirwa:

• Makorori: 392 kcal
• Mapuroteni: 16 g
• Carbohydrate: 71 g
• Mafuta: 4 g

8.Kuwana Chaiko (Kwezvose Kudyidzana)

Chaizvoizvo Zvinowanikwa kubva kuUniversal Nutrition uremu hunowana neyakaenzana-yakaenzana mapuroteni akaumbwa ane ekukurumidza uye anononoka marudzi epuroteni. Chimwe chidimbu - 155 g.

zvayakanakira:

• yakanyunguduka kwazvo;
• huwandu hwakazara hwehunhu uye kugona (huwandu hwakaringana hwemacalorie).

nezvayakaipira:

• hazvisi zvese zvinonaka.
• chimiro chakareruka chisina "zvakakosha".

100 g yechigadzirwa:

• Makorori: 390 kcal
• Mapuroteni: 34 g
• Carbohydrate: 57 g
• Fati: 3 g

9.Mutant Misa (PVL)

PVL Mutant Mass iri padhuze nekumagumo kweiyo rondedzero: chikamu cheprotein chakanakira - yakawanda seye gumi marudzi eprotein, asi nemahydrohydrate akaipisisa - ane chete "nekukurumidza" akaomarara macarhydrate asiri. Ichi chihombe chehydrohydrate chinorema chinowana, mapuroteni haapfuuri 10/1 yehuremu hwese hwechigadzirwa. Kukura saizi: 5 g

zvayakanakira:

• zvakasiyana-siyana zvepuroteni zvakaumbwa;
• hunhu hwakazara hwakanaka;
• mutengo unonzwisisika.

nezvayakaipira:

• iyo yakazara runyorwa rwezvinhu zvine mwero kwazvo, isina mavitamini uye zvicherwa;
• solubility uye kuravira paavhareji.

100 g yechigadzirwa:

• Makorori: 407 makori
• Mapuroteni: 20 g
• Carbohydrate: 68 g
• Mafuta: 7 g

10. MASS Anoshanda 20 (FitMax)

MASS Inoshanda makumi maviri kubva kuFitMax - apo bhajeti rinowana huremu iro riine mukuwedzera mavitamini uye mamwe akaomesesa maminera. Mapuroteni chimiro - musanganiswa we Whey protein kuzviparadzanisa uye kuisa pfungwa. Yakawanda "inokurumidza" carbs uye shuga, saka nzvimbo yekupedzisira mune chinzvimbo. Sanganisa 20g.

zvayakanakira:

• mavhitaminzi uye zvicherwa murwiyo;
• chiyero chemari.

nezvayakaipira:

• iyo yechinyakare kwazvo mapuroteni uye makabhohaidhiretsi.

100 g yechigadzirwa:

• Makorori: 383 kcal
• Mapuroteni: 20 g
• Carbohydrate: 73 g
• Mafuta: 2 g

Ndeupi mubatsiri wekusarudza?

Vazhinji vanowana chiyero vanoumbwa. Zvino sarudza zvido zvako nemaitiro akasarudzwa:

• Na mhando inorema kuwedzera: muchikamu ichi chokwadi vari kutungamira nzvimbo mbiri dzepamusoro mune rondedzero - True-Misa kubva kuBSN uye Up Your Mass kubva kuMHP. Hupfumi hwakasiyana kuumbwa uye mhando yepamusoro inosanganisirwa mune izvi zvigadzirwa zvikamu zvinosiyanisa izvi zvinowana.
• The Zvakanyanya Kunaka Panguva Yepamuviri mutengo-mhando: Super Mass Gainer kubva kuDymatize. Mhedzisiro yacho inofanirwa kutarisirwa, zvigadzirwa zvekambani iyi kazhinji zvine mwero wakanaka weizvi zviviri zvakakosha zviratidzo.
• Kunyanya mukurumbira yevanodzidziswa: Yakakomba Misa kubva kuOptimum Nutrition. Icho chisingaperi mutengesi wekutengesa.
• Kunyanya zvinodhura uye mari mukushandisa: MASS Inoshanda 20 kubva kuFitMax. Hunhu hauna kunyanya kukwirira, asi hwakachipa chaizvo, izvo dzimwe nguva hwakakosha.
• Kunyanya zvinonaka kuravira,Chokwadi-Misa kubva BSN ("mukaka chokoreti") uye Yakakomba Misa neOptimum Nutrition (chokoreti); zvinangwa, chokoreti inonaka zvakanaka kuti vagadziri vari nani pane vamwe.

Onawo:

• Gadzira: nei kudiwa kwekuti ndiani atore, abatsirwe uye akuvadze, iyo mitemo yekugamuchira
• L-carnitine: chii chakanakira nekukuvadza, mitemo yekubvuma uye chinzvimbo cheakanakisisa
• BCAA: chii icho, nei zvichidikanwa, ndiani waunotora, kubatsira uye kukuvadza, iyo mitemo yekugamuchira