Tus nce ntxiv yog cov organic ntxiv uas siv los ntawm cov tsim tawm dag zog kom ua kom cov leeg nqaij thiab lub cev muaj zog. Lub ntsiab qhov tseem ceeb ntawm tus nce yog muaj ntau hom protein thiab carbohydrates. Cov vitamins thiab anabolic tshuaj (xws li creatine) feem ntau ntxiv ntxiv rau ib yam nkaus. Nws yog qhov zoo tshaj plaws kom ua raws li cov lus qhia ntawm koj tus kws qhia lossis tus tsim lub cev muaj zog tshaj thaum xaiv tus nce, tab sis yog tias koj tsis muaj lub sijhawm no, koj tuaj yeem siv cov lus qhia hauv qab no.
Cov Lus Qhia
Kauj ruam 1
Cov tub rog tuaj yeem tso tawm ntawm 10 txog 35% protein thiab 60-80% carbohydrates thiab sib txawv hauv feem pua ntawm cov tshuaj no. Yog li ntawd, yog tias koj tsis tuaj yeem nce qhov hnyav, ces ib qhov siab carb qhov ntxiv yog qhov haum rau koj. Cov protein nyob hauv qhov hnyav nce ntxiv yuav tsum muaj qhov sib luag ntawm koj qhov nce hauv cov rog loj: qhov koj lub cev hnyav dua, koj xav tau cov protein ntau. Yog li ntawd, ib qho txiaj ntsig tsis yog siv rau qhov hnyav tsis txaus; yuav tsum muaj cov protein ntau rau lub hom phiaj no.
Kauj ruam 2
Qhov thib ob yam ntxwv ntawm tus neeg nce yog qhov muaj pes tsawg leeg ntawm txhua yam khoom suav nrog nws. Piv txwv, cov protein muaj qhov sib txawv (casein, whey, soy lossis qe dawb). Thiab cov carbohydrates sib txawv hauv qhov ntev ntawm lawv cov saw molecular. Yog tias koj xav kom nce phaus nrawm nrawm, yuav cov khoom sib txuam ntau, cov roj whey protein ntau. Yog tias koj tab tom teeb tsa cov nqaij ntshiv loj, cov saw hlau molecular yuav tsum tau ntev thiab cov glycemic index qis.
Kauj ruam 3
Tsis tas li, qhov kev xaiv ntawm tus nce yog nyob ntawm seb thaum twg koj yuav siv nws. Ib qho kev ua haujlwm tawm ntawm lub cev tawm tom qab yuav tsum muaj whey-based protein puag. Thiab kev npaj ua ntej ua haujlwm (lossis nruab hnub) yuav tsum muaj ntau qhov los npaj koj lub cev rau cov khoom hnyav thiab muab koj cov leeg nrog cov amino acids.
Kauj ruam 4
Thaum muas ib tus nce, tam sim txiav txim siab seb koj puas xav tau khoom noj ntxiv (piv txwv li, creatine). Tej zaum lawv yuav tsum tau noj nyias. Yog tias koj tab tom sim nce phaus sai sai, tom qab ntawd yuav ib qho kev nce nrog ntxiv cov creatine monohydrate. Qhov no yuav txhim kho qhov ua tau zoo ntawm creatine, vim tias muaj cov khoom noj uas niaj hnub no hauv cov khoom hnyav yuav thauj nws. Txhawm rau ua haujlwm ntawm cov leeg "qhuav", xaiv ib lub cev muaj cov roj carnitine, zinc-magnesium complex, chromium picolinate, enzymes.
