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Протеин или гейнер - что выбрать?

Для набора массы необходимо сразу начинать с гейнера постепенно переходя на смесь гейнера с протеином по определенной схеме. Если требуется вес наоборот скинуть, то гейнер следует исключить и начать сразу с протеина.

В чем различия протеина и гейнера

Протеин содержит в себе чистый пищевой белок. В нем нет углеводов или жиров. Различают сывороточный (полученный из молока или творога) и соевый белок (из сои). Принимают протеин для наращивания мышечной массы. Быстро усваивается в организме, укрепляет иммунитет и обогащает аминокислотами. Протеин по скорости усвоения классифицируют на медленный и быстрый. Первый расщепляется в организме медленно, дает дольше чувство насыщения, но для роста мышц не так эффективен как быстрый. Медленный протеин рекомендуют спортсменам во время стадии сушки – избавления от лишнего жира в организме. Быстрый же протеин позволяет быстро нарастить мышечную массу, благодаря скорому усвоению в организме. Добавка противопоказана для людей с заболеваниях почек или почечной недостаточности, а также тем, у кого чувствительность к белку или его непереносимость.

Гейнер также содержит белок, но в смеси с углеводом. Обычно процентное соотношение белка к углеводу в гейнере 10:90 или 20:80. Углеводы – природные энергетические станции организма, восполняющие запасы энергии. Гейнер дает ощутимый заряд энергии, стимулирует прилив сил, усиливает работоспособность организма, позволяет быстрее восстановиться после тренировок. В видах спорта, требующих длительной физической активности и выносливости, а в следствие высокий расход энергии в процессе деятельности, гейнеры помогут обеспечить мышцы необходимым «топливом». Насколько гейнер эффективен зависит от структуры углеводов, которые входят в его состав. Это моносахариды или полисахариды. Моносахариды – простые углеводы, которые быстро расщепляются, стимулируют выброс инсулина и мгновенный энергетический заряд, но при этом остается много «шлака», который скапливается в жировых клетках. Полисахариды – сложные углеводы, которые в итоге расщепляются до моносахаридов и оказывают тот же эффект выброса инсулина и заряд энергии, но прежде проходит достаточное время для усвоения всех составляющих углеводов, которые расходуются только для процессов восстановления мышц и энергетических запасов организма. Гейнер с моносахаридами более сладкий на вкус, с полисахаридами более густой и менее сладкий.

Выбрать что-то одно или сочетать?

При выборе между гейнером и протеином при наборе массы стоит сочетать сразу две добавки. Белки для построения мускулатуры и углеводы для восстановления и восполнения гликогена в клетках. Вариант номер два – это гейнер с большим процентом белка в составе. При всех плюсах гейнера, он не всем подходит. Потому как избыток углеводов в организме трансформируется в подкожный жир. Что приводит к набору массы, но не за счет мышц, а за счет жира. Поэтому гейнер с преимуществом углеводов подходит для худощавых людей, которым сложно набрать массу. А эндоморфным людям, с большим содержанием жира в организме стоит аккуратно относится к подобному коктейлю. С другой стороны гейнер с высоким содержанием белка в 25%-35% найти достаточно сложно и стоимость его больше обычного. В связи с этим вариант микса протеина и гейнера предпочтителен.

Смешивать гейнер и протеин лучше в пропорции один к двум или один к трем. Обычно гейнер выпивают перед тренировкой за час или полтора часа, а протеин выпивать через двадцать тридцать минут после занятий. В дни отдыха гейнер стоит принимать перед принятием пищи.

Спасибо за заказ

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