Sports Nutrition maka novice. Rating nke egwuregwu oriri na-edozi

Esiwanye, na-eme egwuregwu na-nwere mmasi na egwuregwu oriri na-edozi maka beginners. Okwu dị ka egwuregwu oriri na-edozi, ike ime ka nti mmetụta uche, ma ihe odịbe n'azụ a okwu? N'agbanyeghị eziokwu na nnọọ ogologo oge n'ụwa nile nwere ghọtara ụdị mmalite, ma e nwere ndị ka ụfọdụ ndị na ihe ndị kasị obi abụọ banyere nke a onu. O doro anya na otú ahụ okwu na-abịa nanị site ndị ndị na-adịghị nwere ihe ọmụma zuru ezu na otú o doro anya na anya n'ihi na, na-amalite na ịnakwere sports oriri na-edozi.

Sports Nutrition - Gịnị ka ọ bụ?

Ọ ga ozugbo ẹbọhọ ụdị nile nke myths banyere ya na ịkpọsa ozugbo na ihe niile na ọ dịghị ihe egwuregwu oriri na-edozi na-adịghị ga doping ma ọ bụ na Steroid, ma ọ bụ ihe ndị ọzọ mere ka ọ bụla onwu. Nke a bụ n'ihi nanị organic ma ọ bụ eke ngwaọrụ.

Sports oriri na-edozi maka beginners - nke a bụ mgbe ndị nri nke na e nwetara ekele elu-tech nhazi, na-eji naanị eke ngwaahịa nke eke si malite.

N'ihi na ihe na onye gị mkpa iji egwuregwu oriri na-edozi

Iji kpebie nke na-achọ sports oriri na-edozi mbido, ị ga-akpa Hazie, n'ihi na ndị nkịtị ndụ bụ dịtụ iche egwuregwu. Ozugbo mmadụ kpebiri iji obe na akara, ụzọ azụ nwere bụghị, kemgbe ahụ pụta ga-enweta. Iji ji nganga na-eyi aha nke na-eme egwuregwu, i kwesịrị ime ka a nnukwu ego nke mgbalị.

Kwesịrị ịdị, ndị kasị zuru ụwa ọnụ nke ga-emetụta ya a na-eri, ebe ọ bụ isi ihe na-aga nke ọma. N'ihi nke a, na akpa ebe si ike kpamkpam onwe ha nke, na ezinụlọ dum egwuregwu ụlọ ọrụ dị ka a dum.

Mere ngwa

Anabatakwa a ajụjụ banyere ihe egwuregwu oriri na-edozi dị mkpa maka beginners, ị nwere ike ozugbo na-achọpụta na isi nzube bụ inye ihe na-eme egwuregwu na-niile dị mkpa mineral, vitamin na nri na ọ chọrọ ka a n'ihi nke kpụ ọkụ n'ọnụ ọzụzụ. Ma ụfọdụ pụrụ ịrụ ụka na ihe niile dị mkpa ọcha bụ dị kpọmkwem site nri na onye na-erepịakwa ụbọchị ọ bụla, ma n'ezie, otu mmetụta bụ eleghi anya aka iru n'ihi ọtụtụ ihe:

1. Ahụ bụ enweghị ike banye a ego nke ihe oriri na-ọ dịkarịa ala, 3000, na mgbe ahụ niile 6000 kcal kwa ụbọchị. Otú ọ dị, ụfọdụ na ngwaahịa nnọọ ike na-anọsi na 100%, na egwuregwu oriri na-edozi na-egosi a uche nke mfe digestible nri, nke na-enye ihe niile dị mkpa na vitamin, ma bufee ahu.
2. E nwere ụfọdụ kpọmkwem ndepụta nke ihe oriri na e dere ihe dị mkpa mmiri maka ihe na-eme egwuregwu, ma n'ihi na eziokwu na ha bụ ndị a na ụdị na-ekwesịghị ekwesị maka ihe na-eme egwuregwu, ọ dị mkpa ka ozugbo ịzụta a set nke egwuregwu oriri na-edozi maka beginners. Ka ihe atụ, whey protein na creatine.
3. Ekele sports oriri na-edozi nwere ike n'ụzọ kasị dị irè igbunye ha ego na-eri nke a, n'ihi na egwuregwu nri na-egosi a nnukwu ego nke wastage.
4. All emepụta na-emepụta a ngwaahịa, bụ ọgaranya ha pụrụ iche mmiri na-eme ka ihe niile Mmeju na-gbarie ọtụtụ ihe ngwa ngwa.
5. Sports oriri na-edozi nwere ihe fọrọ adịghị nwere abụba, ka ngwaahịa ga-mkpa maka ndị mmadụ nwere nsogbu na ibu ibu.

N'ihi ya, egwuregwu oriri na-edozi maka beginners ga-enwe ike jirichaa arụmọrụ na arụmọrụ. Ma, ọ dịghị mkpa ka wetara na ngwaahịa nke elu-enwe olileanya, ebe ọ bụ na ọ bụghị a panacea. Na nke a na ngwaahịa, i nwere ike na-ịgbakwunye gị nri, ma ọ bụghị kpamkpam dochie ya. Na kwesịrị ekwesị na ezi na ngwa nke na ọ pụrụ n'ezie inyere nweta mma na ya pụta na egwuregwu.

Sports Nutrition maka novice bodybuilders

Ọ bụ uru na-arịba ama na ike nile egwuregwu, nke na-iji na rụọ na udi ma na-ewu muscle uka, na-achọ a pụrụ iche nri na-akpachara anya nke ya mmepe. Ọ bụ ya mere bodybuilding (ma novices na ndị ọkachamara) dị ezigbo mkpa ka egwuregwu oriri na-edozi.

Ibu ibu dị arọ ga-abụrụ-esonyere ndị kasị elu na o kwere omume mgbake. Nutritionists onye obibi na-eme egwuregwu, na-ekwu na n'ihi na nkịtị na mmepe nke muscle kwa kilogram nke ahu aro a ga-iwesa na nkezi 2-4 g nke protein. Ekele mfe som mgbawa, onye ọ bụla ga-enwe ike gbakọọ kwa ụbọchị ọnụego nke protein, nke ga-ederịta akwụkwọ ozi ya ibu ibu. Mgbe ahụ ọ ga-ekwe omume ịghọta ihe bụ ego nke nri a ụbọchị bụ nanị agaghị ekwe omume na-anabata. Nke a ọnọdụ ike deere bụghị nanị na-edozi, ma na ndị ọzọ dị mkpa ihe.

N'ihi ya, egwuregwu nri bodybuilders na powerlifters dị mkpa.

Rating nke egwuregwu oriri na-edozi

N'eziokwu, ị ga-aghọta na e nwere nnọọ ọtụtụ dị iche iche Mmeju nwere ike inyere ụfọdụ ndị ọzọ mma, ma na mgbanwe degrees, ha niile nwere ike dị mkpa maka ihe na-eme egwuregwu. N'ihi ihe a na mkpa a sports ike fim, nke na-agụnye ndị na-esonụ components:

- Protein bụ isi na kasị dị irè mgbagwoju, nke dị oké mkpa maka iwuli muscle, ọ na-ewe, n'ezie, isi ebe ke nri nke ọ bụla na-eme egwuregwu. Dị otú ahụ Mmeju aghọwo ọbụna ihe mkpa 10 afọ gara aga ma nweta ewu ewu nnọọ ngwa ngwa n'ihi na ozugbo assimilation. The ndú n'etiti ndị a ọgwụ ọjọọ eme ihe bụ iso sensashion Ultimate Nutrition, nke bụ ihe pụrụ iche n'ihi na nke usoro, nke na-agụnye colostrum, nke a na ingested na mmiri ara nne ma na-enyere ntọt na-ewusi dịghịzi usoro.

- Nke abụọ ebe obi ike na-ewe creatine. Banyere nke a nọ n'ọrụ umi, ọ bụ ụdị nke manu maka muscular mkpi, ihe ọ na-abanyekwa ahụ, uru ibu siri ike karị. Ya mere, maka irè ọzụzụ, ọ bụkwa irreplaceable. Site n'ụzọ, na-adịbeghị anya ọ na-doro anya na ọ na-eme nnyocha na creatine Mmeju bụ ihe ndị ọzọ bara uru karịa-atụ anya. Ọ bụ ya mere na ọ na-gụnyere na fọrọ nke nta niile ekwukwa n'akwụkwọ sports Mmeju. N'etiti ndị kasị mma na ngwaahịa ndị ike egwuregwu nwere ike kwuru Mesomorph APS, nke bụ ike-ezukọ na niile pụrụ iche teknụzụ.

- BCAA (branched yinye amino asịd) n'ụzọ iwesa n'oge omumu na ọzụzụ, ya mere, na-achọ ndochi. Ọ bụ n'ihi na nke a BCAAs na-ewu ewu na na ina n'ihi na nke ha irreplaceable ọrụ. Site n'ụzọ, ha nwere a isi ọrụ na protein Jeremaya mere na uru. N'ihi ya, n'ihi ga-kenyere. The ụlọ ọrụ kacha Nutrition tọhapụrụ BCAA 5000 Powder A, nke na-anọgide na ndị kasị ewu ewu n'ihi na enweghị soya, ntabi assimilation. Ọ nwekwara ike zụrụ na capsules, nke bụ nnọọ adaba.

- Trace mineral na vitamin na-nnọọ mkpa, n'ihi na ọ bụla na-eme egwuregwu na-aghọta na-eji ire ụtọ ịrụ ọrụ nke ahụ nwere ike nweta naanị na nkwado nke ndị dị mkpa nri na jupụta. Otu onye ndú kacha Nutrition arụpụta pụrụ iche multimineral na multivitamin mgbagwoju akpọ Opti-ndị ikom, nke na-egosi nnọọ ezi ihe ekele na akwa ịta.

- arọ ọnwụ na oge na-eme egwuregwu mkpa ihicha nke uru ahụ na-alụ ọgụ abụba mkpụrụ ndụ. The ike ngwaahịa na a akara na-akpọ Lipo 6 Black Nutrex, nke na-eji multiphase technology na-abụghị nanị ogologo, ma a ngwa ngwa mmetụta.

- Ekwukwa n'akwụkwọ Mmeju, nke na-akwanyere ya ùgwù site ha kacha digestibility - Creatine. Ha mụbara pasent nke carbohydrates, na-edozi na ndị ọzọ dị mkpa bekee. Mass Mmetụta mgbanwe SAN NEW bụ ihe irrefutable ndú, nke e kere maka ọkachamara na-eme egwuregwu, ekele ya pụrụ iche usoro dị mfe ịzụlite ha uka.

- Testosterone boosters bụ a ọnụ ọgụgụ nke nọ n'ọrụ Efrata, ndị isi ọrụ nke nke bụ na mmepụta nke testosterone. Ndị dị otú ahụ ihe na-atụ aro n'ihi ndị na-n'okpuru afọ 22, n'ihi na a akpọ anabolic mmetụta. Ma ihe ndị dị ike stimulant, mgbe ahụ, oke bụ, n'ezie, maka HyperTEST Axis Labs, ọ achịkwakwa estrogen na enwekwu muscle anabolism.

Ewu ewu na nke a ngwaahịa ruru ya aririo na arụmọrụ. Ugbu e nwere ọtụtụ dị iche iche ọgwụ ọjọọ eme ihe na onye ọ bụla na-eme egwuregwu na-ahọrọ maka onwe ha n'otu n'otu. Nrụpụta ọrụ nke egwuregwu oriri na-edozi ga-ekpebisi ike dabeere na onunu ogwu, taxonomy na ijikọta ya ndị ọzọ ọgwụ ọjọọ na ihe oriri. Echefula banyere àgwà, n'ihi na nke na emeputa ga-ibu ọrụ, ọ ga-abụ egwuregwu oriri na-edozi na nkwonkwo ma ọ bụ ihe ọ bụla ọzọ na nzube.

Ọjọọ sports oriri na-edozi: Eziokwu ma ọ bụ Echiche Ụgha

O yiri ka ndị arụmụka ga-akwụsị. Ọjọọ na ike mee ka egwuregwu oriri na-edozi maka nkwonkwo, nwere ike etinyere naanị na ihe omume ahụ ya ngwa ga-ekwesịghị ịdị na nke akara, na ihe ndị ọzọ nile ikpe na ọ bụ nanị a na nkwupụta nke na-arụ ụka na-adịghị enwe ahụmahụ ma ọ bụ ọbụna ihe ọmụma na-anabata ndị a na ngwaahịa.

Ihe niile bụ ihe ikwu, na ụzọ stardom jupụtara njehie. Iru ụfọdụ ọkachamara na-arụpụta bụ omume naanị na na na-amụ organism na nhọrọ nke n'ikuku usoro ihe omume ya. Ọ bụ uru na-echeta na-elu-edu egwuregwu oriri na-edozi, nke na-emepụta site ghọtara ndú na ọkachamara, n'ezie na-arụ ọrụ ma na-enyere iji nweta ihe ndị ha chọrọ N'ihi.

Modern sports ụlọ ọrụ na-achọ ndị ọhụrụ iwu na ike iche, otú ahụ na-eme egwuregwu na-arụ powerlifting na bodybuilding, dị nnọọ ga-eso ha.

na-eme egwuregwu Nutrition

Kwesịrị ịdị, sports nutritionist anya intersects na oriri nke na-eme egwuregwu, n'ihi na ọ bụ na dọkịta ga-enwe ike ịkọwa ihe nile banyere otú e si lee sports oriri na-edozi bụ ka mebie ahụ ike ha. Nke a na-eme na ndabere nke nnyocha ahụ, na ọ bụrụ na ọ dị mkpa, ụfọdụ banal ọbara na mmamịrị ule. N'agbanyeghị eziokwu na egwuregwu oriri na-edozi - bụ ngwaahịa nke bụghị naanị ọkachamara na-eme egwuregwu, mmepe nke mgbagwoju maka gị ahu ga-mgbe na-ezo aka a ọkachamara maka enyemaka. N'ezie, ọ bụla ibu pụtara a pụrụ iche nri, nke ga-enyere bụghị nanị nweta ihe ma na-ike na-emebi ahụ ike, nke mere na ị chọrọ nnọọ nlezianya lee sports oriri na-edozi. Gịnị bụ mma-ahọrọ, o kwesịrị ime ka a nutritionist.

Gịnị mere anyị mkpa ndị a ihe oriri na ihe oriri sports

Creatine - enwekwu uto nke ume.

Amino asịd - na protein na-rapara. Ọ dị ezigbo mkpa na-eme egwuregwu na-na-na nso nke dị oké mkpa amino asịd.

Creatine - a ekwukwa n'akwụkwọ Mmeju nke na-akwalite uto nke akọrọ pulp. The isi mmiri na-edozi na carbohydrates.

Protein - aka ọkụ ngafe abụba na-amụba ahu aro. The isi akụrụngwa bụ a protein - isi ewu ihe owuwu nke ihe organism.

Arọ ọnwụ - dị ka doro anya si aha ya, enyere gbarie abụba na adị n'elu metabolism.

Energy - ịnọgide na-enwe a akwa n'ogo nke ike n'ihi na ọdịnaya nke fructose na sucrose maka ọzụzụ.

Multipeki - a saa mbara echiche nke ọgwụ, nke nwere otutu egwuregwu Mmeju.

Ọ ga-kwuru na nke ọ bụla n'ime ndị a bekee dị mkpa maka integrated mmiri nke egwuregwu oriri na-edozi.

Isi ọnọdụ nke irè sports oriri na-edozi

Tupu ị na-sports oriri na-edozi, ọ dị mkpa ịghọta ọtụtụ ụkpụrụ:

• Ihe oriri kwesịrị pụrụ iche ma e jiri a nutritionist ma ọ bụ dibịa.
• Ga-eji naanị ndị na ngwaahịa na-eme ka anụ ahụ mmepe.
• Ghara ibu ibu.
• Mmega.
• The mgbagwoju n'ikuku nke egwuregwu oriri na-edozi na impeccable àgwà.

Iji a novice nwere ike inwe ihe na-eme n'ọdịnihu, na kwesịrị ekwesị nke ndị ọkachamara, mkpa ka ị họrọ ngwaahịa na kwesịrị ekwesị akaebe. Ngwongwo ga nwere a patent na-atụ aro site ọkachamara na ọkachamara ọzụzụ.

Strong na ndị mara mma ahụ ga-egosi na i nwere a siri ike na na ike spirit. Ekele kwa ụbọchị ọzụzụ, i nwere ike ịtọ ntọala siri ike ọ bụghị naanị n'ihi ya egwuregwu ọrụ, ma n'ihi na ezi ahụ ike, ebe egwuregwu oriri na-edozi ga-eje ozi dị ka ihe onwunwe nke a na ntọala.

Gịnị na-ahọrọ na-amalite

Ọ dị mkpa icheta na ọ bụ nanị ọnụ na ike, mmega ahụ na nri na-edozi nwere ike iwere, na egwuregwu oriri na-edozi. Ikwu maka Beginners site iche iche na ndị ọkachamara ndị dị ka ndị. I kwesịrị amalite na-ewere a ọma protein, ịnweta ma vitamin mgbagwoju. Mmalite nke ọzụzụ ga-ekpebisi ike pụtara ngwa ngwa muscle uru, na ga na-adịghị mkpa na-ezo aka a pụrụ iche nwekwara. Ma dị nnọọ ka anya dị ka usoro ga-akwụsịlata, na-akwụ ụgwọ na-ama na-amalite itinye pụrụ iche okụre. Ọ ga-echeta na egwuregwu oriri na-edozi maka beginners ga-ekewet nke a kacha nta nke dị iche iche nwekwara.

Ya mere, ọ dị mkpa maka novice na-eme egwuregwu ịgbasochi na oge ọzụzụ n'oge afọ, ya na ndị eke nri (ziri ezi). Na nke a, egwuregwu oriri ga-ẹkenam nwayọọ nwayọọ, malite na nke vitamin na nanị akwado ahụ, wee jiri nwayọọ nwayọọ ịgbanwee na protein okụre.

Dị ka ndị inyom (dị ka Eugene Izidorovoy - onye ọzụzụ, MS), egwuregwu oriri na-edozi n'ihi na ndị inyom beginners ga-ebu a nnukwu ego nke guarana na L-carotene. Ha na-enwe ike inye a ọtụtụ nke ike na ọkụ abụba dị ka ngwa ngwa o kwere omume. Ndị a bụ ndị isi mmiri na kwesịrị kwesịrị ikwurịta okwu ọzọ nwekwara.