Ntau tus neeg ncaws pob, tshwj xeeb tshaj yog cov neeg pib, tuaj yeem tsis quav ntsej cov kev cai ntawm kev noj zaub mov noj kis las, uas tuaj yeem ua rau tsis zoo nrog lub txim rau lawv lub cev. Txhawm rau kom zam dhau qhov no, koj yuav tsum ua raws li txoj cai thiab phiaj xwm kev noj cov kev txhawb nqa tshwj xeeb.
Cov Lus Qhia
Kauj ruam 1
Gainer. Nqa nws mus rau hauv cov shaker nrog dej, kua txiv lossis skim mis, nws yog teeb meem ntawm saj. Txoj kev npaj khoom noj muaj raws li hauv qab no: nrog noj tshais - txhawm rau txhawm rau kom ntsuas ntau cov calories nyob hauv koj cov khoom noj; 1-2 teev ua ntej kev cob qhia - los tsim cov peev ntawm cov amino acids thiab carbohydrates ua ntej kev mob hnyav rau ntawm lub cev; tam sim ntawd tom qab kev cob qhia - nyob rau hauv thiaj li muab lub cev nrog ib tug loj npaum li cas ntawm carbohydrates thiab cov protein, uas yog ib qho ntawm cov yam tseem ceeb ntawm kev loj hlob nqaij; nruab hnub - txhawm rau txhawm rau txhim kho cov pluas noj kom muaj zaub mov tsis txaus thiab tsis xwm yeem, nrog rau hloov "cuam tshuam" cuam tshuam.
Kauj ruam 2
Kev Cuam Tshuam. Noj nws raws li qhov nruab nrab tib neeg xav tau - 2-2.5 grams ntawm protein rau 1 kg ntawm lub cev hnyav hauv ib hnub. Dilute cov protein ntau, ntxiv rau cov txiaj ntsig, hauv dej, kua txiv lossis mis nyuj muaj roj tsawg. Txoj kev npaj rau kev nqus yog raws li hauv qab no: thaum sawv ntxov, qhov kev xaiv zoo tshaj plaws yuav yog kom noj cov protein whey nrog nws cov cuab yeej nqus sai; Vim li no, noj whey cais tawm kuj ua ntej thiab tom qab workouts. Protein ntau, tshwj xeeb yog tias koj cov khoom noj tsis xwm yeem; Siv casein ua ntej mus pw kom koj cov amino acid qib siab thoob plaws hmo ntuj.
Kauj ruam 3
Cov amino acids. Kev npaj nkag mus kawm yog raws li nram no: thaum sawv ntxov - kom them nyiaj rau cov tsis muaj protein; nruab hnub - kom txo catabolism; ua ntej thiab tom qab kev cob qhia - txhawm rau txhim kho thiab them nyiaj rau lub zog siv nyiaj tsis txaus siv thaum muaj kev kawm, noj cov amino acids tsis pub dhau ib nrab teev tom qab kev cob qhia.
Kauj ruam 4
Tsim Nuj Yaj. Siv creatine raws li qhov xav tau nruab nrab - 4-6 grams ntawm creatine ib hnub. Kev npaj nkag mus kawm muaj raws li hauv qab no: thaum pib nkag, siv 10 g ntawm creatine ob zaug ib hnub rau ib lim tiam, thiab tom qab ntawd - 3 g 2 zaug hauv ib hnub lossis 5-6 grams 1 zaug hauv ib hnub. Mas cov chav kawm ntawm kev txais neeg kawm los ntawm 4 mus rau 6 lub lis piam, thiab ces ncua rau 2-4 lub lis piam. Siv creatine rau ntawm lub plab khoob thiab tam sim ntawd tom qab waking.
