ʻAʻole heʻokoʻa o Gainer i ka meaʻai, no ka mea, he meaʻai meaʻai ka meaʻai i loko o ka'āpana protein-carbohydrate, aʻo kekahi manawa me nā huaʻaila a me nā amino acid, akā, aia kēia ma ka noʻonoʻo o ka mea hana. ʻO ia hoʻi, ināʻoe e lawe i kahi geyner, eʻikeʻia nā hopena o ke kino, ma keʻano o ka meaʻai maʻamau. Laweʻiaʻo Gainer no ka hoʻopaʻaʻana i ka nui o ka maʻi muscle, akāʻo ke kumu nui no ke komoʻana,ʻo kaʻole o ka maʻi o ka meaʻalo, no ka mea, hiki i kekahi pilikia ola kino me ke kālepa nui ke kōkua i ka pōʻino o ke geyner ma ke kino.
Ke hoʻomau
Malia,ʻaʻohe kanaka ma ke ao nei eʻaʻaʻole i ka lāʻau make. He aha nā kumu o ia mau lāʻau make? ʻO ka hōʻoleʻole paha ia o kekahi huahana, aʻoi aku ka nui o kaʻaiʻana, a ua'ānaiʻia paha ka huaʻai a paʻa paha. Pēlā nō ia me ka pōʻino o ke geyner. Ināʻoe, me nā'ōlelo aʻo a ka mea hana ma ka pōwele, lawe i kahi nui o ka mea hana, mai kānaluaʻoe i ka hopena. No ka meaʻo kēia meaʻai meaʻai he nui nā protein a me nā haʻalulu, i ka manawa ma hope aku, e like me ka hopena, hiki ke hanaʻia ka lāʻau make, he kaumaha nui ia i nā puʻupaʻa.
ʻO nā meaʻai waiwai
ʻO Gainer kekahi o nā meaʻai mua ma ka moʻolelo o ke bodybuilding. I ka wā ma mua, ua hanaʻia mai nā meaʻokoʻa a me nā haʻahaʻa. Eia nō naʻe, i kēia lā, hiki iāʻoe keʻike i nā geyners, iʻikeʻia e ke kumu kūʻai paʻakikī. Inā hoʻowalewaleʻiaʻoe e kēia, e poina i ka nīnau - aia kahi pilikia o ke geyner. Ke kūʻaiʻoe i ka meaʻai maʻalahi, kaʻai wikiwiki, e noʻonoʻoʻoe i kāu olakino? Eia. Hiki i nā momona me nā'ōpiopio ke hoʻololi i ka hana kaʻi, ma muli o ka hopena, hiki i ka hoʻopaʻaʻana i ka urine, akā, no nā poʻe me ka naʻau kaumaha (a me ka nui o nā mea nuiʻole) - he mea weliweli kēia.
Nā kāne a me nā wāhine
Akā,ʻoi aku ka nui o nā mea a pau, inā he meaʻino ke geyner no ka olakino o nā wāhine. Hāʻawiʻia i ka momona o nā wāhine ma mua o kaʻiʻo, a uaʻoi aku ka wikiwiki o nā momona o nā momona ma mua o nā kāne, he mea pono e noʻonoʻo e lawe i ka geyner. Ma hope o nā mea a pau, e like me ka mea i'ōlelo muaʻia, he hōʻailona kiʻekiʻe calorie a inā he kānalua kou e hiki ai iāʻoe ke hoʻopau i nā calorie a pau i ka hoʻonaʻauaoʻana, eʻoi aku ka maikaʻi o ka hōʻemi i kou lilo o ka pilina. Ināʻole, hiki iāʻoe ke pale me nā manaʻo maikaʻi e kūkulu i nāʻokoʻa, akā,ʻo ka momona.
Hōʻikeʻiaʻo Gainer no nā poʻe lahilahi, me ka hana wikiwiki wikiwiki,ʻaʻole lākou e hoʻoneʻe i ka nui momona. Aʻo nā kānaka me ka pahū liʻiliʻi, kahi o ka piha,ʻoi aku ka maikaʻi o ka hoʻopauʻana i ka casin a iʻole ka pākīpika.
ʻO Gainer no nā'ōpio
Nui nā mākua i ka makemake inā he meaʻino ka mea'ōpio i ke kāne male kāne. E like ana ka pane me ka nīnau, inā he meaʻino ka geyner no nā wāhine. I ka wā'ōpiopio,ʻo ka hapanui o nā keiki e wikiwiki loa ana e loaʻa ke kaumaha (akā,ʻo nā kaikamāhine i ka 13 - 14 makahiki), aʻaʻole e loaʻa i ka iwi i hope o ka manawa. No laila, i loko o ia manawa, nui ka nui o nā kaikamāhine e kaumaha i ka kaumaha. I kēia manawa e noʻonoʻo i ka mea e hiki ke hana inā hoʻopau pū lākou i ke kinipona me nā'ōpona. ʻO kaʻike maʻamau a me kaʻai palekana ka mea āu e pono ai no nā'ōpio.
Pehea e pani ai i ka geyner?
Inā piliʻoleʻoe inā he meaʻeha paha ka mea waiwai aʻaʻoleʻole, e kamaʻilio kūkino paha i ka hana. Nui nā mea hanahana e hoʻohana i nā mea hoʻomalani soy e hana i ka geyner. ʻO ka'ōleloʻoiaʻiʻo,ʻaʻole kēia i kūpono i kou kino. A e pili ana i nā haʻalea, e'ōlelo ana lākou i loko o ka geyner kekahi mau huaʻalea kūikawā. ʻAʻohe mea o keʻano. ʻO kēia mau'ōpeluʻokoʻa ka poʻe o ka maʻalahi digestible, aʻaʻole e like me nā mea i loko o ke kī. No laila,ʻoi aku ka maikaʻi o ka nohoʻana i kahi pilikino e loaʻa ana i ka'enela kiʻekiʻe, akā no ka hoʻopihapihaʻana i nā'ōpalima, eʻai i ka pīpī, aiʻole kekahi mea mai nā mea'aleʻaleʻa paʻakiki, e like me ka porridge.