Oku-Workout Nutrition: Okufanele Ukudle Ngaphambi kokuba Amazing

Abasubathi nokuphila okuhle abathanda njalo ngifuna izindlela zokuthuthukisa ukusebenza kwabo kanye bafinyelele imigomo yabo.

ukudla okunempilo kungasiza umzimba wakho enze kangcono futhi zilulame ngokushesha ngemva Amazing ngamunye.

Kahle izakhi eyanele ngaphambi kokuba ubonise ngeke kuphela ukukusiza wengeze ukusebenza kwakho kodwa futhi ukunciphisa umonakalo kwemisipha.

Nansi konke odinga ukukwazi mayelana pre-Amazing umsoco

Ukwazi Okufanele Ukudle Ebaluleke

Ukudla umzimba wakho nge izakhi kwesokudla ngaphambi kokuba ubonise uzokunika amandla nezikhwepha udinga ukwenza kangcono.

macronutrient ngamunye unendima ezithile ngaphambi Amazing. Nokho, isilinganiso esithile okudingeka ukuba kubaqede kuyahlukana ngokuya womuntu ngamunye kanye uhlobo umsebenzi.

Ngezansi halamuzi indima macronutrient ngamunye.

carbs

Imisipha yakho ukusebenzisa i-glucose kusukela carbs uphethiloli.

Glycogen kuyindlela izinqubo umzimba nezitolo glucose, ikakhulukazi isibindi kanye nemisipha.

Ukuze semisebenzi kanye ephezulu umfutho umsebenzi, glycogen yakho ezitolo umthombo imisipha yakho ‘eyinhloko yamandla.

Kodwa umzimba eside, bezinga ezisetshenziswa carbs kuthiwa kuxhomeke ezicini eziningana. Lezi zihlanganisa umfutho, uhlobo ukuqeqeshwa ekudleni kwakho jikelele.

Imisipha yakho ‘glycogen ezitolo kulinganiselwe. Njengoba lezi izitolo iqedwa, okukhipha yakho futhi ufake umfutho owengeziwe inciphe.

Ucwaningo luye lwabonisa njalo ukuthi carbs kungandisa glycogen izitolo kanye nokusetshenziswa ngenkathi ekufukuleni carb namachibi lapho uvivinya umzimba.

Carb ukulayisha, okuhilela izingilazi Ukudla ephezulu carb izinsuku 1-7, iyindlela owaziwa ukukhulisa glycogen ezitolo.

Amaphrotheni

izifundo eziningi ziye zabhala bezikhali pre-Amazing amaprotheni ukusetshenziswa ukuthuthukisa ukusebenza wezemidlalo.

Ukudla amaprotheni (eyedwa noma carbs) ngaphambi kokuba ubonise esiye ukwandisa imisipha amaprotheni zamagama.

Enye inhlolo-vo yabonisa impendulo Anabolic omuhle emva abahlanganyeli idliwe 20 amagremu whey amaprotheni ngaphambi umsebenzi.

Okunye izinzuzo ukudla amaprotheni ngaphambi umsebenzi zihlanganisa:

  • Impendulo Anabolic kangcono, noma imisipha ukukhula.
  • Okuthuthukisiwe imisipha yokutakula.
  • amandla Ukwandiswa futhi sincika umzimba mass.
  • imisipha Ukwandiswa ukusebenza.

Fat

Nakuba glycogen isetshenziselwa semisebenzi kanye ephezulu umfutho neziqubu umsebenzi, amafutha ungumthombo fuel isikhathi eside uphinde ungamele i-ephansi umfutho umsebenzi

Olunye ucwaningo luye uphenyo imithelela engayitholi fat ekusebenzeni wezemidlalo. Nokho, lolu cwaningo wabheka ukudla okunamafutha okunamafutha aphezulu isikhathi eside, kunokuba ngaphambi ukuzivocavoca.

Ngokwesibonelo, ucwaningo oluthile lwabonisa ukuthi ukudla amasonto amane ehlanganisa u-40% amafutha anda izikhathi ukukhuthazela ukugijima e, abagijimi enempilo oqeqeshiwe.

UKUFINGQA

Carbs Ukusiza ukukhulisa glycogen ezitolo ephezulu umfutho umsebenzi, kanti amafutha kusiza ugqugquzela umzimba wakho isikhathi eside, ukusebenzisa kancane okukhulu. Phakathi naleso sikhathi, amaprotheni kuthuthukisa imisipha amaprotheni zamagama nezinsiza zokutakula.

I Isikhathi Oku-Amazing yakho Sakusihlwa Ingabe Key

Isikhathi sakusihlwa yakho futhi isici esibalulekile pre-umsebenzi umsoco.

Ukukhuphula imiphumela ukuqeqeshwa wakho, zama ukudla ukudla okuphelele equkethe carbs, amaprotheni namafutha amahora 2-3 ngaphambi umsebenzi.

Nokho, kwezinye izimo, ungase ukwazi ukuthola e ukudla okugcwele amahora 2-3 ngaphambi nisebenzela.

Kuleso simo-ke ungakwazi namanje udle ehloniphekile pre-Amazing sakusihlwa. Nokho, khumbula ukuthi ngokushesha udla phambi Amazing yakho, ezincane kanye okulula esidlweni kufanele kube.

Uma udle imizuzu 45-60 ngaphambi Amazing yakho, khetha ukudla elula ukuba sikwazi ukugaya aqukethe ikakhulu carbs ezinye amaprotheni.

Lokhu kuzosiza ukuvimbela noma yimuphi ukungakhululeki esiswini lapho uvivinya umzimba.

UKUFINGQA

Kuyanconywa ukuba kudle ukudla okugcwele amahora 2-3 ngaphambi Amazing yakho. Ukuze ukudla kudliwa eduze Amazing yakho, khetha carbs lula futhi abanye amaprotheni.

Ezinye Izibonelo Oku-Workout Ukudla

Yikuphi ukudla futhi kungakanani ukudla lincike ohlotsheni, ubude kanye ukushuba Amazing.

Kuhle thumb ukudla nenye carbs amaprotheni ngaphambi ukuzivocavoca.

Uma amanoni ngoku-Amazing yakho ukudla, khona-ke kufanele kudliwe okungenani amahora ambalwa ngaphambi Amazing yakho.

Nazi ezinye izibonelo olinganiselayo pre-Amazing ukudla:

Uma Amazing yakho Uqala i Phakathi 2-3 Amahora noma angeziwe

  • Egg omelet futhi wonke-okusanhlamvu ubhontshisi isipikili ukwatapheya ukusabalala kanye nenkomishi izithelo
  • Sandwich kuyo yonke-okusanhlamvu nesinkwa, amaprotheni iphilile isaladi uhlangothi
  • amaprotheni Lean, irayisi elinsundu nemifino okugazingiwe

Uma Amazing yakho Uqala i Phakathi 2 Amahora

  • A inkomishi oatmeal isipikili banana asikiwe alimondi
  • Amaphrotheni smoothie enziwe ubisi, amaprotheni powder, banana kanye berry axubene
  • Lonke-okusanhlamvu cereal ubisi
  • Yemvelo alimondi ibhotela izithelo ukulondoloza isangweji kuyo yonke-okusanhlamvu nesinkwa

Uma Amazing yakho Uqala i Kungakapheli Ihora noma Ngaphansi

  • Nutrition ibha amaprotheni Nga izithako
  • yogurt isiGreki izithelo
  • Ucezu izithelo, ezifana banana, orange noma apula

Khumbula ukuthi akudingeki ukuba udle abaningi ukudla pre-Amazing ngezikhathi ezehlukene. Vele ukhethe enye yalezi.

Ukuze uthole imiphumela emihle, linga ngamasu ahlukahlukene ngenhloso izikhathi ezahlukene kanye nokusungulwa izakhi.

UKUFINGQA

Inhlanganisela carbs amaprotheni Kunconywa pre-Amazing ukudla. Fat nakho kungasisiza, kodwa kufanele kudliwe okungenani amahora amabili ngaphambi kokuba umsebenzi.

Nezithasiselo futhi singaba usizo Ngaphambi Ukuzivocavoca

ukusetshenziswa Supplement kuvamile kwezemidlalo. Le mikhiqizo ingase ithuthukise ukusebenza, ukuthuthukisa amandla, ukwandisa mafutha mass umzimba futhi unciphise ukukhathala.

Ngezansi ezinye best pre-Amazing Izithako.

Creatine

Creatine cishe kuyinto ngokuvamile ezisetshenziswa ezemidlalo ibhekwa.

Kuye kwafakazelwa ukwandisa yemisipha, usayizi imisipha fibre namandla kwemisipha namandla, konke ngesikhathi bephazamisa ukukhathala.

Yize kungcono nenzuzo ukuthatha creatine phambi Amazing, kubonakala sengathi ngisho kakhudlwana lapho ezithathwe emuva Amazing.

Ukuthatha 2-5 amagremu creatine monohydrate ngelanga kuyaphumelela.

Caffeine

Phakathi kweminye izinzuzo eziningi, i-caffeine kuye kwaboniswa ukuthuthukisa ukusebenza, ukwandisa namandla, ekunciphiseni imizwa yokukhathala futhi ashukumise esivuthayo fat.

Caffeine ingagxila e ikhofi, itiye kanye namandla iziphuzo, kodwa kungase futhi kube kutholakala pre-Amazing supplements kanye amaphilisi.

Akukona ngempela ukuthi wena yisikhonyane, njengoba nemiphumela yayo ukusebenza ngokuvamile okufanayo.

imiphumela Caffeine sika isiqongo zibonakala imizuzu 90 ngemuva ukusetshenziswa. Nokho, kuye kwaboniswa ukuba siphumelele ngisho nalapho udle imizuzu 15-60 ngaphambi ukuzivocavoca.

Branched-Chain amino acid (BCAAs)

BCAAs ubheke kubalulekile amino acid valine, leucine futhi isoleucine.

Ucwaningo luye lwabonisa ukuthi ukuthatha BCAAs ngaphambi ukusebenzisa kusiza umonakalo ukwehla muscle ukwanda imisipha amaprotheni zamagama.

A umthamo 5 amagremu noma ngaphezulu, okungenani ihora ngaphambi kokuba ubonise, kuyaphumelela.

Beta-Alanine

Beta-alanine kuyinto acid acid ukuthi kwandisa imisipha yakho ezitolo carnosine. Kuye kwafakazelwa ukuze sibe abafundisi abaphumelela kakhulu semisebenzi kanye ephezulu umfutho umzimba.

Yenta loku ngokwandisa umsebenzi umthamo kanye muscle ukukhuthazela njengoba ekunciphiseni ukukhathala.

Umthamo watusa nsuku zonke 2-5 amagremu, lezo okungenani 0.5 amagremu ziphele ngaphambi Amazing yakho.

Multi-Isithako Oku-Workout nezithasiselo

Abanye abantu bakhetha nemikhiqizo equkethe lezo iyinhlanganisela Izithako eshiwo ngenhla.

Inhlanganisela yalawo izithako kungase kube nemiphumela synergistic futhi sithuthukise ukusebenza kakhulu.

Caffeine, creatine, beta-alanine, branched-chain amino acid, arginine B amavithamini kukhona phakathi izithako ezisetshenziswa kakhulu kule mikhiqizo.

Le mithi pre-Amazing ukubonisiwe ukwandisa umsebenzi okukhiphayo, amandla, ukukhuthazela, amandla anaerobic, ukuthatha isinyathelo ngokushesha, focus futhi uhlale uphapheme.

Umthamo othize kuncike umkhiqizo, kodwa ngokuvamile Kunconywa ukuthatha ngemizuzu engaba 30-45 ngaphambi umsebenzi.

UKUFINGQA

Creatine, i-caffeine, BCAAs ne-beta-alanine etuswayo phambi Amazing. Multi-isithako oyi-Amazing Izithako ukuhlanganisa izithako eziningi ezahlukene izinzuzo elilungile.

Hydration Ingabe Futhi Esibalulekile

Umzimba wakho udinga amanzi umsebenzi.

hydration Good esiye ukusekela ngisho ngcono ukusebenza, ngenkathi amanzi emzimbeni seyixhunyaniswe liyancipha okuphawulekayo ukusebenza

Kuyanconywa ukuba kudle kokubili amanzi kanye sodium ngaphambi umsebenzi. Lokhu kuzokwenza ngcono ibhalansi uketshezi (32, 33).

I-American College of owelapha (ACSM) uncoma ukuphuza 16-20 awunsi (0.5-0.6 amalitha) yamanzi okungenani amahora amane ngaphambi umsebenzi futhi 8-12 awunsi (0.23-0.35 amalitha) yamanzi imizuzu 10-15 ngaphambi umsebenzi (32 ).

Ngaphezu kwalokho, batusa izingilazi isiphuzo equkethe sodium ukusiza ukugcina uketshezi (32).

UKUFINGQA

Amanzi abalulekile ukuze uthole ukusebenza. Kuyanconywa ukuba baphuze amanzi kanye iziphuzo-sodium equkethe ngaphambi umsebenzi ukukhuthaza ibhalansi uketshezi ukuvimbela ngokweqile ukulahlekelwa uketshezi.

Ukubeka Sakho Konke Ndawonye

Ukuze yenze ukusebenza kwakho kanye yokutakula, kubalulekile ugqugquzela umzimba wakho nge izakhi ngakwesokudla ngaphambi Amazing.

Carbs Ukusiza ukukhulisa ikhono lomzimba wakho ukusebenzisa glycogen uphethiloli semisebenzi kanye ephezulu umfutho umzimba, kuyilapho amafutha kusiza ugqugquzela umzimba wakho isikhathi eside umsebenzi izikhathi.

Ukudla amaprotheni isiza ukuthuthukisa imisipha amaprotheni zamagama, kuvimbele ukulimala kwemisipha futhi ukukhuthaza ekululameni.

hydration Good kubuye kuhlotshaniswe ukusebenza ngcono.

Oku-Amazing ukudla edliwayo amahora amathathu kuya kwengu-30 ngaphambi kokuba Amazing. Nokho, ukukhetha ukudla lula ukugaya, ikakhulukazi uma Amazing yakho iqala ehoreni elilodwa noma ngaphansi. Lokhu kuzokusiza ukugwema isisu kabi.

Ngaphezu kwalokho, Izithako eziningi ezahlukene nakho kungayithuthukisa ukusebenza ukukhuthaza ekululameni.

Ekupheleni kosuku, elula pre-Amazing umsoco imikhuba ungaya ibanga elide ukukusiza ukwenza kangcono futhi zilulame ngokushesha.

Oku Amazing Sakusihlwa

A Oku Amazing ukudla esidlweni sokugcina udla phambi Amazing yakho. Umgomo enkulu ne Oku Amazing ukudla ukudla kokubili ukudla okumahhadla nomoya-amaprotheni oluthile esikhathini esithile ngaphambi Amazing yakho ukuvimbela kwemisipha glycogen Ukuwohloka, ukunciphisa imisipha amaprotheni ukuwohloka futhi ukunciphisa amazinga cortisol.

Imininingwane ngeke ziyehluka okuncike izinto ezifana isimiso sakho, isikhathi sosuku usebenza out, uhlobo ukuqeqeshwa siqu izintandokazi zakho wezokudla.

Kuye ngezidingo zakho ngabanye, ungavele ube nesikhathi sokudla kwamahora ambalwa ngaphambi Amazing yakho noma ungaba ukudla ezincane ngakwesokudla ngemva Amazing yakho. Uma uzama ukugqoka mass wenze ngisho kokubili.

Thumela Amazing Sakusihlwa

Post Amazing sakusihlwa iyona ukudla kuqala udla ngemva Amazing yakho. Lesi sidlo unendima ngobukhulu usinika umzimba nge konke ke kuyodingeka iyokhandwa nokulungiswa kwesimo esidalekile. Umgomo we-Post Amazing kudla ubuyise imisipha glycogen ukuthi mpilo ngesikhathi Amazing yakho, ukunciphisa imisipha amaprotheni ukuwohloka okubangelwa umsebenzi, ukwandisa amaprotheni zamagama, ukuvimbela soreness, ukuthuthukisa yokutakula futhi ukunciphisa amazinga cortisol kanye.

Ukuze wenze konke okungenhla kwenzeke ngempumelelo, umzimba wakho futhi kuyodingeka carbohydrate kanye amaprotheni.

Kunconywa ukuba kudle okuthunyelwe kwakho Amazing sakusihlwa kuhle ngaphakathi kuqala imizuzu engu-30 ngemva ukuqeqeshwa yakho ngoba lokhu lapho umzimba wakho ngokuphelele primed futhi ukulungele ukubeka izakhamzimba ukusetshenziswa okuhle.

Sikhathazeke kakhulu kunanini ngaphambili nge okwenza ukusebenzisa yethu nokuthola imiphumela esheshayo. ukusebenzisa Ngempumelelo zidinga pre ezifanele futhi okuthunyelwe Amazing umsoco. Gxila izinga nokukhetha imithombo best of amaprotheni kanye carbohydrate, kodwa okubaluleke kakhulu, ukukhetha ukudla ukuthi ivumelane izintandokazi zakho. Musa agcizelele phezu imininingwane futhi ungenzi ngokungenakulinganiswa neyinkimbinkimbi ngokungaphezulu! Jabulela ukudla kwakho futhi ukuqeqeshwa ujabule!