Mālama ‘-Workout kino: He aha eʻai Before ka Workout

‘Âlapa a me ka hola enthusiasts i mau huli no ka aoao, e hoʻoikaika i ko lakou hana ana, a loaʻa lākou mau pahu hopu.

Good kino ke kōkua i kou kino hana maikaʻi a me ka hoola i wikiwiki ma hope o kēlā me kēia workout.

Pau e pono ai nutrientʻai ana mamua, e hana e kōkua ole wale oe hoʻonui loa i kou hana akā, i kń Muscle ka pōʻino.

Eia ka mea a pau e pono e ike e pili ana i mālama ‘-workout kino

Ike He aha eʻaiʻoukou ia mea nui

Fueling i kou kino me ka māhuaola mamua i ka hana pono, e haawi aku oe i ka ikehu a me ka ikaika e pono ai ke hana maikaʻi.

Kēlā me kēia macronutrient i kekahi mau ‘kūlana mua o ka workout. Naʻe, i ka lākiō o a oe pono e hoopau ia loli aʻe ma ke kanaka, a me ka ‘ano o ka hoʻokō.

Lalo mea he manawa pōkole nana i ke kūlana o kēlā me kēia macronutrient.

Carbs

Kou nāʻiʻo hoʻohana i ka monakō koko mai carbs no ka wahie.

Glycogen o ke ala i ke kino keʻano o ka hanaʻana a me nā hale kūʻai monakō koko,ʻano nui i loko o ke ake a me nāʻiʻo.

No ka short- a kiʻekiʻe-pinepine ‘me ka, kou glycogen hale kūʻai i ka papa kuhikuhiE kumu o ka ikehu i kou nāʻiʻo’.

Akā, no ka hou kino, ke degere i ka i carbs i hoʻohana hilinaʻi nui ma luna o kekahi mau aʻe. O nā ka nui, ‘ano o ke aʻo a me kou nohona maʻai.

Kou nāʻiʻo ‘glycogen hale kūʻai i kaupalena. E like me kēia mau hale kūʻai lilo depleted, kou ia auoiaea a me ka pinepine ‘hoemi.

Haʻawina i kūpono hōʻike i carbs ke hoonui glycogen hale kūʻai a me ka hanaʻana iā boosting carb’okesaside i hoʻokō ‘.

Carb ke hoʻoukaʻia, i komo ai e hoopau ana i ke kiʻekiʻe-carbʻai no 1-7 lā, o ka luawai-ike papa hana e hoʻonui loa glycogen papa kāwiliʻai.

kumuʻiʻo

Ua nui haʻawina i hoʻopaʻa pepa paʻi kiʻi i ka Loaʻaʻia o ka mālama ‘-workout kumuʻiʻo hokii, e hoʻoikaika’ ana i kekahi kime pāʻani hana.

Ai kumuʻiʻo (wale paha me carbs) ma mua o ka hana, ua hōʻike e hoonui Muscle kumuʻiʻo hoʻololi kemikala.

Kekahi like hōʻike i ka maikaʻi lāʻau anabolic pane hope i komo hoʻopau 20 nā huna o ka whey kumuʻiʻo mua hoʻokō ‘.

Other pomaikai o ka ai ana kumuʻiʻo mua hoʻokō ‘nā:

  • A maikaʻi lāʻau anabolic muli, a ulu Muscle.
  • Iaono? Ienoai Muscle ke ola.
  • Mahuahua ikaika, a olala ke kino nuipa a.
  • Mahuahua Muscle hana ana.

Momona

Oiai glycogen ua hoʻohana ‘ia no short- a me kiʻekiʻe-ka nui bouts o ka hoʻokō’, momona o ke kumu o ka wahie no ka hou a me ka lōpū-i-haʻahaʻa-pinepine ‘me ka

haʻawina kekahi ua hoʻokolokolo i ka hopena o ka momonaʻai ana ma luna o kekahi kime pāʻani hana. Eia naʻe, nānā i kēia mau haʻawina ma kiʻekiʻe-momonaʻai hoʻi ma luna o ka lōʻihi i hala, ma mua o mamua i ka hana.

No ka laʻana, hoʻokahi study hōʻike pehea ka eha-puleʻai oia hoi o ka 40% momona, a mahuahua nui ke ahonui holo manawa i ola, i hoomakaukauia ka mama loa.

hōʻuluʻulu manaʻo

Carbs kōkua hoʻonui loa glycogen hale kūʻai no kiʻekiʻe-pinepine ‘hoʻokō’, ana kaikea e kokua wahie i kou kino no ka hou, emi mai, pili workouts. Ia manawa, kumuʻiʻo iaono? Ienoai Muscle kumuʻiʻo hoʻololi kemikala, a kōkua iā ia, ke ola.

I ka manawa o kou mālama ‘-Workoutʻai Key

I ka manawa o kou palaoa mea i nui i kēia lākiō o ka mālama ‘-hoounauna kino.

E hoʻonui loa i ka hopena o kou aʻo, ho’āʻo i kaʻai i kekahi pihaʻai na carbs, kumuʻiʻo a me ka momona 2-3 hola mua oe i hoʻokō ‘.

Eia naʻe, ma kekahi hihia, e ke ole e hiki ke kiʻi i loko o ka pihaʻai 2-3 hora mua e hana mai.

Ma ia hihia, a laila, e hiki nō eʻai i ka kohu kūpono mālama ‘-workout palaoa. Eia naʻe, e malama i ka manaʻo i ka koke ia oe ai ma mua o kou workout, ka mea uuku a me simpler i ka palaoa e ia.

Inā eʻai 45-60 minuke mamua i kou workout, koho ai i na mea e hōʻuluʻulu a ilokoʻano nui carbs a me kekahi kumuʻiʻo.

Kēia e kōkuaʻole kekahi’ōpū discomfort i hoʻokō ‘.

hōʻuluʻulu manaʻo

He hana aeiiaiaiaaia e hoopau i ka pihaʻai 2-3 hora mua o kou workout. No ka meaʻai ai pili i kou workout, koho simpler carbs a me kekahi kumuʻiʻo.

Kekahi ano he kumu hoʻohālike o ka mālama ‘-Workoutʻai

Aʻai, a pehea ka nui o ka ai hilinaʻi nui ma keʻano, lōʻihi like ‘ole a me ka nui o ka workout.

A noho aliʻi maikaʻi o ka manamana nui mea eʻai ai i ka läÿau, o carbs a me kumuʻiʻo mamua i ka hana.

Inā eʻai momona me kou mālama ‘-workout ka palaoa, a laila ia e ke hoopauia ma ka liʻiliʻi loa o kekahi mau hola ma mua o kou workout.

Eia kekahi laʻana o ka ‘O ke kaulike mālama’-workoutʻai:

Inā kou Workout hoʻomaka I loko 2-3 Hours paha More

  • Hua omelet a pau-palaoa toast kainuʻu pūʻia me avocado a hoolaha aku, a he kīʻaha o ka hua
  • Hawaii ma ka-ʻai i ka berena, wiwi kumuʻiʻo a me kaʻaoʻao Appetizers
  • Lean kumuʻiʻo,ʻeleʻele laiki a me ka i pulehuia kaʻai iā

Inā kou Workout kaʻina kānāwai i loko o 2 Hours

  • A kiaha o ka oatmeal kainuʻu pū me ka maia, a sliced alemona
  • Kumuʻiʻo smoothie i me ka waiū, kumuʻiʻo pauka, maia a me ka hui hua
  • A pau-ka palaoa cereal a me ka waiu
  • Natural almond wahi bata a me ka hua malama pae i pau-ai ka berena

Inā kou Workout kaʻina kānāwai i loko o ka Hour paha a emi mai

  • Kino hookolokolo me ka kumuʻiʻo a me ka wholesome nā mea hoʻohui
  • Greek yogurt a me ka hua
  • A’āpana o ka hua, e like me ka maia, alani a me ka ohia

E hoʻomanaʻoʻoukou i oe e ole e pono ai, e ai i na mea he nui mālama ‘-workoutʻai i kekahi mau manawa. Just koho i kekahi o kēia mau mea.

No ka pane pololei, hoʻokolohua me ka okoa ka helu a me ka nutrient mele.

hōʻuluʻulu manaʻo

A me ka hui pu ana o carbs a me kumuʻiʻo ua pono no ka mālama ‘-workoutʻai. hiki no hoi ke kaikea e pono, akā, e pono e hoʻopau ma ka liʻiliʻi loa, elua no hora mua hoʻokō ‘.

Kumukanawai a hiki anei hoʻi E maikaʻi kēia Before Creative

Kumukanawai a hoʻohana ‘mea, he pono ole i ka haʻuki. Mau huahana i ka hōʻoi ‘hana ana, hoʻoikaika’ ana i ka ikaika, mahuahua wiwi kino nuipa a emi luhi.

Aia ma lalo nō kekahi o nā mea maikaʻi ka mālama ‘-workout kumukanawai.

Creatine

Creatine mea paha ka loa mau hoʻohana haʻuki kumukanawai.

Ua Ua ua hōʻike e hoonui Muscle nuipa a, Muscle puluniu ka nui a me ka Muscle ikaika a me ka mana, a pau ko hoolohi luhi.

E like no nae ia ka pono, e lawe creatine mua o ka workout, ka mea pono ia ia e oi pono ia ia ma hope o ka workout.

Lawe 2-5 nā huna o ka creatine monohydrate no ka lā o ka hoʻokō.

Caffeine

Mawaena o na pomaikai nui, caffeine ua ua hōʻike i hoʻoikaika ‘hana ana, hoonui ikaika a me ka mana, kōkua hōʻemi manaʻo o ka luhi a me ka hoʻoulu momona aa ana.

Caffeine hiki ke hoʻopau i kope, kī a me ka ikehu kea, akā, ka mea hiki ke loaʻa i loko o ka mālama ‘-workout kumukanawai a me huaale.

Ua ‘AʻoleʻAʻole anei mea pehea oe hoʻopau ia, e like me kona waiwai ma ka hana e hookuu i ka ia.

i ike Caffeine ka piko ‘ole 90 minuke ma hope o hokii. Naʻe, ka mea, ua hōʻike ia e hoʻokō i ka wā kino 15-60 minuke mamua i ka hana.

Ai manamana-Ke kuʻina’amino nāʻakika (BCAAs)

BCAAs i kapa i ka nui’amino nāʻakika valine, leucine a me ka isoleucine.

Haʻawina i hoike i lawe BCAAs mua workouts kōkua emi Muscle poino a me ka uku paneʻe Muscle kumuʻiʻo hoʻololi kemikala.

A mahele lāʻau o ka 5 nā huna a oi, ma ka liʻiliʻi loa i ka hora mamua i ka hana, i ka hoʻokō.

Hoʻokolohua-Alanine

Hoʻokolohua-alanine mea he’aminoʻakika i maoli kou Muscle hale kūʻai o ka carnosine. Ua Ua ua hōʻike e e loa mana no ka short- a me kiʻekiʻe-pinepine ‘kino.

Ia i keia ma ka hoʻoulu me ka ‘auhau a me ka Muscle ahonui ana hoemi luhi.

Ke paipai kela la i keia mahele lāʻau mea 2-5 nā huna, o ka a ma ka liʻiliʻi loa 0.5 nā huna e e hoʻopauʻia ma mua o kou workout.

Nunui-Oponopono mālama ‘-Workout kumukanawai a

Kekahi kanaka makemake huahana i pihaʻi me he Blend o na kumukanawai a kau aʻela ma luna.

I ka hoʻohuiʻia o kēia nā mea hoʻohui i i synergistic ‘ole a me ka hoʻoikaika’ ana i lawelawe me ka nui loa.

Caffeine, creatine, Hoʻokolohua-alanine, ai manamana-kaula’amino nāʻakika, arginine a me B nā wikamina i waena o nā nā mea hoʻohui loa mau hoʻohana ‘ia i loko o kēia mau huahana.

Mau mālama ‘-workout pakuʻi ai i ua hōʻike e hoonui hana ia auoiaea, ikaika, ke ahonui, anaerobic mana, naoh manawa, pulakaumaka a me kaʻeleu maoli.

Ke mau mahele lāʻau hilinaʻi nui ma luna o ka huina hoonui, akā, he hana nui paipai, e lawe aku ia lakou ma kahi o 30-45 minuke mua hoʻokō ‘.

hōʻuluʻulu manaʻo

Creatine, caffeine, BCAAs a me Hoʻokolohua-alanine e pinepine paipaiʻia ma mua o ka workout. Nunui-Oponopono mālama ‘-workout kumukanawai a hui pu iho la na mea he nui’ okoʻa nā mea hoʻohui no e pono ai pomaikai.

Hydration Ua hoʻiʻano nui

Kou kino pono wai e kuleana pili i.

Good hydration ua, ua hōʻike e mālama aku ai, aʻo ka hōʻoi ‘hana ana, oiai dehydration ua ua ua hoʻopili i ka nui emi iho ma ka hana

He hana aeiiaiaiaaia e hoʻopau nā wai a me ka paʻakai ma mua hoʻokō. Kēia, e hoʻoikaika loli koena (32, 33).

Ka ‘Amelika College o Sports Medicine (ACSM) ia kekahi inu 16-20 ounces (0.5-0.6 nā lika) o ka wai ma ka liʻiliʻi loa, eha hora mua hookoikoi a me 8-12 ounces (0.23-0.35 nā lika) o ka wai 10-15 minuke ma mua hoʻokō’ (32 ).

Eia kekahi, ka mea, Paipai ‘ia e hoopau ana i ka mea inu i kekahi mau paʻakai, e kōkua aua fluids (32).

hōʻuluʻulu manaʻo

Wai Ua nui no ka hana ana. He hana aeiiaiaiaaia e inu i ka wai a me ka paʻakai-i loaʻa nā mea inu mua hoʻokō ‘ana i hoʻokō loli kaulike, a nuiʻole ka loli lilo.

Ka It a pau Together

E hoʻonui loa i kau hana ana a me ke ola, he nui ka wahie i kou kino me ka māhuaola pono ma mua o ka workout.

Carbs kōkua hoʻonui loa kou kino i ka hiki ke hoʻohana glycogen e wahie short- a me kiʻekiʻe-pinepine ‘kino, oiai kaikea e kokua wahie i kou kino no ka hou hoʻokō’ kau.

Ai kumuʻiʻo kōkua hoʻoikaika Muscle kumuʻiʻo hoʻololi kemikala, pale Muscle poino a me ka paipai i ke ola.

Good hydration ua i ua hoʻopili i ka hoʻokāʻoi ‘lawelawe.

Mālama ‘-workoutʻai hiki keʻaiʻia ekolu hora i ka 30 minuke ma mua o ka workout. Eia naʻe, koho ai i ka mea oluolu i ka hōʻuluʻulu, o ka oi aku ina kou workout kaʻina kānāwai i loko o hoʻokahi hola a emi. Kēia, e kōkuaʻoe pale aku’ōpū discomfort.

Eia kekahi, he nui kekahi mau mea e pakuʻi ai ke kōkua hana, a paipai i ke ola.

I ka pau ana o ka lā, noonoo ole mālama ‘-workout kino hana i ka lōʻihi ala i ka manaʻo e hana maikaʻi a me ka hoola i wikiwiki hiki ke hele.

Mālama ‘Workout ai

A mālama ‘workout ai o ka hopeʻaiʻoe eʻai ai i mua o kou workout. Ka nui pahuhopu a me ka mālama ‘workoutʻai mea e hoʻopau nā carbohydrates a me kumuʻiʻo i loko o kekahi palapala ana i kekahi manawa ma mua o kou workout e pale aku Muscle glycogen depletion, ho’ēmi i Muscle kumuʻiʻo hālāwai hope, a emi cortisol pae.

Na Kekahi Mau ‘E oko ke kaumaha ma muli mea e like kou haʻalele’ ana, i ka manawa o ka lāʻoe e hana mai, i keʻano o ke aʻo a me kou mau dietary Palekana.

Ke kaumaha ma muli o kou kanaka e pono ai, e hiki wale i ka maʻamauʻai he mau o ka hola mua o kou workout ‘ole’ oe hiki i ka uukuʻai pono ma hope o kou workout. Inā ‘oe e ho’āʻo ana e kau i ka nuipa a oe e hiki ke hana elua.

Post Workout ai

Ka Post workout palaoa o ka muaʻai eʻai ma hope o kou workout. Kēia mōhai Radio ka nui kūlana i kaʻimi i ke kino a me na mea a pau ia e pono no ka hoʻoponopono a me ke ola. I ka pahuhopu o ka Post workoutʻai mea e hoopiha i Muscle glycogen mea i depleted i kou workout, ho’ēmi i Muscle kumuʻiʻo hālāwai hope kena ae la ma ka hoʻokō ‘, hoonui kumuʻiʻo hoʻololi kemikala, pale aku soreness, ka hōʻoi’ ke ola a me ka emi like pono cortisol pae.

E hana ana a pau o ka mea ma luna o hiki mai ana, i kou kino hou, e pono carbohydrates a me kumuʻiʻo.

? Aeiiaiaiaaia e hoʻopau i kou wahi workout palaoa maikaʻi loa i loko o ka mua 30 minuke ma hope o kāu aʻo no ka mea, i kēia mea, i ka wa o kou kino ka loa primed a me ka makaukau e pepehi māhuaola i ka maikai ana.

He mea oi, ae hoʻomaopopoʻia ma mua loa me ka maximizing mākou workouts a me ka noho koho wikiwiki loa. Haʻi’ōlelo workouts noi aku kūpono mālama ‘a me ka lāʻau kū workout kino. Kālele ana ma ka pono, a koho i ka maikai kumu o ka kumuʻiʻo a me carbohydrates, akā loa importantly, koho ai e hoʻokolokoloʻia i kou mau makemake ma ka. Mai ka hoʻonaʻauao ma o ka i Kekahi Mau ‘a mai e ia huikau! Nā kauʻai a me ka hauʻoli aʻo!