Otú e si esi na protein emee ka anya doo maka muscle ibu naanị

Iji na-esikwu ike, mma gị mma ma nweta ndị dị mkpa muscle uka, onye ọ bụla nwere ike ime bodybuilding ma ọ bụ powerlifting. Ma ụfọdụ na-eme n'okpuru usoro ihe omume, nke na-enye arọ, mgbe ụfọdụ, na-agwụ ike mgbatị maka nyere muscle ibu ezughị. Nke a na-achọ a anọgide elu larịị nke protein ke idem, nke nwere ike inye protein emee ka anya doo maka muscle ibu.

Protein ma ọ bụ protein shake na-eme na a elu larịị ke idem nke protein, mfe na ngwa ngwa gbarie na-akpali mgbe nile na-abawanye na muscle uka.

Gịnị bụ a protein shake?

Protein cocktails maka a set nke uka bụ ngwakọta esịnede edozi, carbohydrates, abụba, vitamin na Chọpụta ọcha. Agaghi asu protein bụ a isi mgwa nke mmanya, emejupụta 80% nke ngụkọta mejupụtara. Soluble edozi mmanya enwetara site na àkwá, whey, soy ma ọ bụ ndị ọzọ na osisi na ngwaahịa.

N'ezie, protein nwere ike enwetara site na nri, ma, apụ, na-enye ndị dị mkpa dose of ya, ị ga na-eri nnukwu ichekwa protein. Nke abụọ, protein iri ihe oriri eri gbara arọ na aba. Nke atọ, na-agụnye protein emee ka anya doo ndị ọzọ bara uru ihe na bara uru maka ahụ.

Pụrụ iche Protein cocktails maka muscle ibu, nke nwere ịnweta Mmeju na multivitamin okụre, enyere chefuo maka ọnwụ nke salts na-anyụpụ na ajirija si ahụ. A obere ego nke abụba na carbohydrates tinyere sucrose na fructose, na ngwakọta na-eme ka ya caloric ọdịnaya. Ndị a cocktails na-akpọ ike ma ọ bụ Gainer.

Olee otú na-a protein shake?

A, protein emee ka anya doo maka muscle ibu ahụ ugboro abụọ: tupu mmalite nke ọzụzụ 40 nkeji mgbe ya mmechi mgbe 30 nkeji. Nke a na-enweta mode ga-agbasoriri kpomkwem. Mgbe a mmanya tupu mmalite nke ọzụzụ ga-abụrụ ghọtara. Abamuru nke na-aṅụ a onunu na nkịtị ibu iso ke eziokwu na ọ ọma dochie anụ, agwa ma ọ bụ cheese, nwere ọtụtụ protein, ma arọ na afo. Ya mere, ha na-eme egwuregwu adịghị ike ikwu na-eri tupu klas.

Mgbe ọzụzụ, ahụ ahụ bụ karịsịa nnukwu mkpa protein, na mmanya na-egbu a mmanya dị nnọọ na-akwalite nọ n'ọrụ muscle ibu.

Mgbe i kwesịrị a protein shake?

Protein emee ka anya doo maka muscle ibu mkpa na-eme egwuregwu n'oge ogologo arụsi. Ọ bụ ihe fọrọ nke nta naanị ohere na enye ahu gi niile na-enweghị nkwụsị ọzụzụ ọ dị ya mkpa umi. Protein ngwakọta na-ebelata ike ọgwụgwụ na-ebelata ihe na-eme egwuregwu n'oge ya mgbake.

Bara uru dị otú ahụ cocktails na a ogologo ibugo onu, mgbe maka ụbọchị ole na ole bụ ekwe omume na-eri esie nri. Otú ọ dị, ọ ga-eti na-eji dochie ezigbo oriri na-edozi nke a ike mix ike.

Otú e si esi a protein shake?

N'ezie, protein ntụ nwere ike zụta adịghị adị ma ọ bụ na ntụ ntụ ụdị. Ma ọ bụ omume na-akwadebe a protein shake n'ụlọ. Na-emekarị na ọ na-akwadebe na ndabere nke mmiri ara ehi, ihe ọṅụṅụ ma ọ bụ bred, tinye obi cheese ma ọ bụ akwa ọcha. Na ọrụ nke carbohydrate isi iyi nwere ike na mmanụ aṅụ ma ọ bụ sugar, na mkpa abụba nwere ike enwetara site na olive mmanụ. Ọ bụrụ na ị tinye na a ngwakọta nke tomato ma ọ bụ mkpụrụ osisi, ị ga-esi ihe magburu onwe ọṅụṅụ. Kwadebe a mmanya na ndabere na iji ya eme ihe na otu oge ga gafere 300 grams.

Otú ọ dị, onye kwesịrị icheta na anyị na-eri na ọ ga-ezi, na-etinye aka na protein ngwakọta bụ adịghị mkpa. N'ezie, ọ dịghị mkpa na-atụ egwu ha, ma ìgwè ngafe protein ke idem pụrụ iduga ọrịa dị iche iche, dị ka gout. Ya mere, ihe niile kasị mma na-obere.