Pele ho Workout Nutrition: eng ho Ja Pele Workout ka

Baatlelete le tšoaneleha chesehelang ba kamehla batla litsela tsa ho ntlafatsa tshebetso a bona ‘me li finyella lipakane tsa bona.

Phepo e nepahetseng e ka u thusa ‘mele oa hao phetha molemo le hlaphoheloa kapele ka mor’a mong le e boithapollo.

Homolog phepo ja pele ho sebedisa ke ke feela u thusa e fumantsa tshebetso ya hao empa hape fokotsa mesifa senya.

Mona ke sohle seo u lokelang ho se tseba mabapi le pele ho mehla ea boithapollo phepo e nepahetseng

Ho tseba eng ho Ja Na Bohlokoa

Me seo sa ‘mele oa hao ka limatlafatsi le tokelo pele ho sebedisa o tla u fa matla le matla a ho hlokahala hore u phetha molemo.

E mong le e macronutrient na karolo e itseng pele boithapollo ka. Leha ho le joalo, karo-karolelano eo u lokela ho jang li fapana ka ho motho eo le ho mofuta oa ho ikoetlisa.

Mona ka tlase ke hlahlobeng hakhutšoanyane se karolo ea mong le e macronutrient.

Carbs

mesifa ea hao sebelisa tsoekere ho tloha carbs bakeng sa peterole.

Glycogen ke tsela eo le thulaganyo mele le mabenkeleng tsoekere ea phaellana, haholo-holo ka sebete ‘me mesifa.

Bakeng sa short- le phahameng-matla ho ikoetlisa, glycogen mabenkeleng hao ke mesifa ea hao ‘mohloding o ka sehloohong oa matla.

Empa bakeng sa tsa boitlhakiso e seng kae, ka tekanyo e ho tse carbs sebelisoa itšetlehile ka lintho tse ‘maloa. Tsena li akarelletsa tiisetso, mofuta oa thupelo le dijo tsa hao ka kakaretso.

mesifa ea hao ‘glycogen mabenkeleng ke e fokolang. Jwalo ka mabenkeleng tsena ba ha mo qeta, khumo ea hao le matla a maholo fokotseha.

Liphuputso li feto-fetohe bontšitse hore carbs ka eketsa mabenkeleng glycogen le tshebediso ha boosting khabohaetereite ho kena moea nakong ikoetlisa.

Khabohaetereite play, e akarelletsa ho timetsang e phahameng-khabohaetereite seratsoana bakeng sa matsatsi a 1-7, ke mokhoa tsebahalang ho e fumantsa mabenkeleng glycogen.

Protein

lithuto tse ngata li tlaleha ho ba ea pele ho boithapollo tshebediso protheine ho ntlafatsa tshebetso tsa mabelo.

Ja protheine (feela kapa le carbs) pele ho bontša e se e bontšitse hore ho eketsa mesifa protheine tswakana.

phuputso e ‘ngoe o ile a bontša e ntle anabolic ka karabelo mora barupeluoa ba chesa dikgerama 20 ea whey protheine pele ho ikoetlisa.

le melemo e meng ea ho ja protheine pele ho ikoetlisa e kenyeletsa:

  • A anabolic ka karabelo molemo, kapa kgolo ya mesifa.
  • Ntafaditsweng mesifa hlaphoheloa.
  • Eketseha matla ‘me’ mele boima e otileng.
  • Eketseha mesifa tshebetso.

mafura

Ha a ntse a glycogen e sebediswa bakeng sa short- le phahameng-matla linako ea ho ikoetlisa, mafura ke mohloli oa mafura bakeng sa ho ikoetlisa nako e telele le e leka-lekaneng-to-tlaase-e matla

Ba bang ba lithuto tsa ba batlisisa liphello tsa ho noa mafura ka tshebetso tsa mabelo. Leha ho le joalo, lithuto tsa tsena sheba lijo tse khethehileng phahameng-mafura ka nako e telele, ho ena le ho feta pele ho ikoetlisa.

Ka mohlala, phuputso e ‘ngoe o ile a bontša kamoo a mane ka beke seratsoana entsoeng ka 40% mafura eketsehileng ka makhetlo a ho ba le mamello o mathang ka bophelo bo botle, limathi koetlisitsoeng.

Kakaretso

Carbs thusa e fumantsa mabenkeleng glycogen bakeng phahameng-matla ho ikoetlisa, ha mafura thusa le ngangisane ‘mele oa hao bakeng sa e sa, ka tlase e matla Workouts. Ho sa le joalo, protheine ntlafatsa mesifa protheine tswakana le lithuso tsa ho hlaphoheloa.

The Nako ea Pele ho Workout hao Lijo Na Key

Nako ea lijo tsa hao e boetse ke karolo ea bohlokoa ea pele ho ikoetlisa ka phepo e nepahetseng.

Ho e fumantsa liphello tsa ho u koetlisa, leka ho ja lijo tse e feletseng e nang le carbs, protheine le mafura a lihora tse 2-3 pele u ikoetlisa.

Leha ho le joalo, maemong a mang, u ka ‘na ua sitoa ho fumana ka lijo e tletseng lihora 2-3 pele ho sebetsa ka ntle.

Boemong bo joalo, ka nako eo u ntse u ka ja e amohelehileng pele ho boithapollo lijo. Leha ho le joalo, ho hopola hore kapele u ja pele boithapollo hao, nyenyane le pete lijo e lokela ho ba.

Haeba u ja metsotso 45-60 pele ho boithapollo hao, khetha lijo tse bonolo ho silehe le na le haholo-holo carbs le ba bang ba nang le protheine.

Sena se tla thusa ho thibela leha e le efe boemong bo sa thabiseng ke mala nakong ikoetlisa.

Kakaretso

Ho kgothaletswa ho jang lijo tse feletseng lihora 2-3 pele boithapollo ba hao. Bakeng sa lijo jele haufi le boithapollo hao, khetha carbs pete le ba bang ba nang le protheine.

Ba bang ba Mehlala ea Pele ho Workout Meals

Eo lijo le hore na ho ja ho itšetlehile ka mofuta wa, nako le matla a boithapollo le.

A busa ka ho sa tse molemo tsa motona ke ho ja motsoako oa carbs le protheine pele ho ikoetlisa.

Haeba u ja mafura le pele ho mehla ea boithapollo lijo tsa hao, ka nako eo e lokela ho chesa bonyane lihora tse seng kae pele ho boithapollo ba hao.

Mehlala e meng ke ea e leka-lekaneng lijo pele ho boithapollo:

Ha Workout hao a qala Ka mor’a 2-3 Hours kapa More

  • Lehe omelette le eohle ea lijo-thollo toast topped le avocado ha namela libakeng tse le kopi ea tholoana
  • Sandwich ka bohobe eohle ea lijo-thollo, itsetlehe protheine le salate lehlakoreng
  • Lean protheine, raese sootho le meroho tse halikiloeng

Ha Workout hao a qala ka Har’a 2 Hours

  • kopi e ‘ngoe ea oatmeal topped le ba banana le sliced lialmonde
  • Protein Smoothie entsoeng ka lebese, phofo protheine, ba banana le monokotsoai e tsoakiloeng
  • Eohle ea lijo-thollo lijo-thollo le lebese
  • Natural almonde botoro ‘me litholoana tsa boloka sementshisi ka bohobe eohle ea lijo-thollo

Ha Workout hao a qala ka Har’a e Hour or Less

  • bareng Nutrition le protheine le tse hahang metsoako
  • Segerike ka yogurt le litholoana
  • A sengoathoana sa litholoana, tse kang ho banana, lamunu kapa apole

Hopola hore u ha ho hlokahale hore ho ja a mangata lijo pele ho boithapollo ka linako tse fapaneng. Feela khetha e ‘ngoe ea tsena.

Bakeng sa diphetho ho fetisisa, teko le timings fapaneng le o hlophisitsoeng phepo.

Kakaretso

A motsoako oa carbs le protheine e khothalletsoang hore lijo pele ho boithapollo. Mafura a ka boela ba molemo, empa e lokela ho chesa bonyane lihora tse peli pele ho ikoetlisa.

A tlatsana le ka boela Useful Pele Exercise

Tlatsetsa sebelisoa ho tloaelehile lipapali. lihlahisoa tsena ka ntlafatsa tshebetso, ho ntlafatsa matla a, eketsa ‘mele boima itsetlehe le ho fokotsa mokhathala.

Tlase ke ba bang ba a tlatsana le molemo ka ho fetisisa pele ho boithapollo.

Creatine

Creatine mohlomong ka ho fetisisa e atisa ho sebelisoa lipapali tlatsetsa.

Ho ‘nile ha bontšoa ho eketsa mesifa boima, boholo mesifa faeba le matla a mesifa le matla, tseo kaofela ha lieha mokhathala.

Le hoja ho le molemo ho nka creatine pele boithapollo le, ho bonahala eka ho ba le molemo haholo ha ke tlosoa ka mor’a boithapollo ka.

Noa dikgerama 2-5 tsa creatine monohydrate ka letsatsi ke e atlehang.

k’hafeine

Har’a melemo e tse ling tse ngata, caffeine e se e bontšitse hore ho ntlafatsa tshebetso, eketsa matla le bonatla, thusa ho fokotsa le maikutlo a ho ba le mokhathala le susumelletsa o tukang o mafura.

K’hafeine ka chesa ka kofi, tee le matla a dino, empa e ka boela ea fumanoa ka ho tlatsana le pele ho mehla ea boithapollo le lipilisi.

Ha ho hlile ho tsotellehe hore na u li jang, joalokaha liphello tsa eona tse ka tshebetso hangata e tšoanang.

Caffeine e litla tlhōrō ba bone metsotso 90 mora tshebediso ya. Leha ho le joalo, ho ‘nile ha bontšoa hore ba atlehe le ha ingested metsotso 15-60 pele ho ikoetlisa.

Se makala a-Chain amino acid (BCAAs)

BCAAs bua ka bohlokwa amino acid valine, leucine le isoleucine.

Liphuputso li bontšitse hore ho BCAAs pele Workouts thusa fokotseha mesifa tshenyo le keketseho e mesifa protheine tswakana.

lethal dose A tsa dikgerama 5 kapa ho feta, bonyane hora pele ho ikoetlisa, e atlehang.

Beta-Alanine

Beta-alanine ke amino acid e le hore ho eketsa mabenkeleng mesifa ya hao ya carnosine. Ho ‘nile ha bontšoa ho ba atlehang ka ho fetisisa bakeng sa short- le phahameng-matla tsa boitlhakiso.

Hona ho etswa ka ho eketsa ho ikoetlisa bokgoni le mesifa-na le mamello ha fokotsa mokhathala.

The kgothaletswa letsatsi lethal dose ke dikgerama 2-5, eo dikgerama bonyane 0.5 lokela ho chesa pele ho boithapollo ba hao.

Multi-motsoako Pre-Workout tlatsana

Batho ba bang ba khetha lihlahisoa tse nang le motsoako oa ho tlatsana le boletsoeng ka holimo.

Ha e kopana le metsoako tsena e ka ba le liphello synergistic le ho ntlafatsa tshebetso haholo.

K’hafeine, creatine, beta-alanine, se makala a-ketane amino acid, arginine le B livithamine tse har’a metsoako ho fetisisa e atisa ho sebelisoa ka lihlahisoa tsena.

a tlatsana le pele ho mehla ea boithapollo tsena ba ‘nile ba bontša ho eketsa mosebetsi oa khumo, matla, mamello, matla anaerobic, nako itšoara joang, a tsitsinkela le falimeha.

The lethal dose ho khetheha e itšetlehile ka sehlahiswa, empa hore lintho li ka kakaretso kgothaletswa ho nka ba ka 30-45 metsotso e pele ho ikoetlisa.

Kakaretso

Creatine, caffeine, BCAAs le beta-alanine ba atisa ho kgothaletswa pele boithapollo ka. Multi-motsoako pele ho boithapollo a tlatsana le kopanya metsoako e mengata e fapaneng bakeng sa melemo homolog.

Hydration Na Hape bohlokoa

‘mele oa hao e hloka metsi hore e sebetse.

hydration ntle e se e bontšitse hore ba tšehetsa le esita le ho ntlafatsa tshebetso, ha dehydration e ho amahanngoa le ho fokotseha bohlokoa ka tshebetso

Ho kgothaletswa ho jang bobeli metsi le sodium pele ho ikoetlisa. Sena se tla ntlafatsa ho leka-lekana mokelikeli (32, 33).

The College American ea Sports Medicine (ACSM) khothalletsa ho noa 16-20 lionse (0.5-0.6 a etsang dilitara tse) ya metsi bonyane lihora tse ‘nè pele ho phetha le 8-12 lionse (0.23-0.35 dilitara tse) ya metsi metsotso 10-15 pele ho ikoetlisa (32 ).

Ho phaella moo, ba ile ba nkhothaletsa timetsang e seno se tlang hore e na le sodium ho thusa boloke maro (32).

Kakaretso

Metsi a bohlokoa bakeng sa ho tshebetso. Ho buelloa ho noa metsi le lino sodium-e nang le pele ho ikoetlisa ho ntšetsa pele ho leka-lekana mokelikeli le ho thibela ka tsela e feteletseng mokelikeli tahlehelo.

Beha Ho All Hammoho

Ho e fumantsa tshebetso ya hao le hlaphoheloa, ke habohlokoa ho le ngangisane ‘mele oa hao ka limatlafatsi le tokelo pele boithapollo ka.

Carbs thusa e fumantsa bokhoni ba ‘mele oa hao o ea ho sebelisa glycogen ho le ngangisane short- le phahameng-matla tsa boitlhakiso, ha mafura thusa le ngangisane’ mele oa hao bakeng sa mananeo ho ikoetlisa nako e telele.

Ja protheine thusa ho ntlafatsa mesifa protheine tswakana, thibela mesifa tshenyo le ho kgothaletsa a hlaphoheloe.

hydration molemo hape amahanngoa le tshebetso ntlafatsoa.

Pele ho boithapollo lijo ka jeoa lihora tse tharo ho ea ho metsotso e 30 pele ho boithapollo ka. Leha ho le joalo, khetha lijo tse bonolo ho silehe, haholo-holo haeba boithapollo hao e qala ka hora e ‘ngoe kapa ka tlaase ho. Sena se tla u thusa ho qoba ho mala boemong bo sa thabiseng.

Ho phaella moo, ba bangata ba a tlatsana le e fapaneng hona ho ka ntlafatsa tshebetso le ho kgothaletsa a hlaphoheloe.

Qetellong ea letsatsi, mekhoa e bonolo ea pele ho boithapollo phepo e nepahetseng ka tsamaea ka tsela e telele ho thusa u phetha molemo le hlaphoheloa kapele.

Pre Workout Meal

A Pre boithapollo lijo ke lijo ho qetela o ja pele boithapollo ba hao. Sepheo kholo ka ho fetisisa le Pre boithapollo lijo ke ho ja lik’habohaedreite bobeli le protheine ka tsela e itseng nako e itseng pele ho boithapollo hao ho thibela mesifa glycogen depletion, fokotsa mesifa protheine sithabela le ho fokotsa maemo cortisol.

The specifics tla tšoane ho itšetlehile ka lintho tse kang kemiso ea hao, nako ea letsatsi o sebetsa ka eona, ka mofuta oa thupelo le hao dikgethollo ipatlele le motsoako.

Ho itšetlehile ka litlhoko tsa hao ka bomong, o ka feela ho na le lijo tse tlwaelehileng maloa lihora tse pele boithapollo hao kapa u ka ba le lijo tse nyenyane le letona ka mor’a boithapollo ba hao. Haeba u leka ho apara ho se boima o ka ‘na esita le ho etsa ka bobeli.

Post Workout Meal

The Post boithapollo lijo ke lijo pele u ja mora boithapollo ba hao. Lijo tsena li phetha karolo e phethoang kholo ka ho fetisisa ka ho fa ‘mele le tsohle e tla hloka bakeng sa ho lokisa le ho hlaphoheloa. Pakane ea Post boithapollo lijo ke ho boele u mesifa glycogen neng ha mo qeta nakong boithapollo hao, fokotsa mesifa protheine thipitlo bakoang ke ho ikoetlisa, eketsa protheine tswakana, thibela soreness, ntlafatsa hlaphoheloa le ho fokotsa maemo cortisol hammoho.

Ho etsa tsohle tse ka holimo etsahala ka katleho, ‘mele oa hao hape o tla hloka lik’habohaedreite le protheine.

E kgothaletswa ho jang poso hao boithapollo lijo sebakeng se loketseng ka hare ho 30 metsotso e pele ka mor’a ho fana ka koetliso ea hao hobane ena ke ha ‘mele oa hao o primed feletseng’ me u itokiselitse ho beha limatlafatsi ho sebelisa hamolemo.

Re amehile ho feta leha e le neng le maximizing Workouts rona le ho sephetho lebelo ka ho fetisisa. E atlehang Workouts hloka pele ho loketse ebile poso boithapollo phepo e nepahetseng. Tsepamisa maikutlo boleng le khetha mehloli molemo ka ho fetisisa protheine le lik’habohaedreite, empa botlhokwa go feta, kgetha dijo hore o lumellane le dikgethollo tsa hao. U se ke ua hatisa fetang specifics ea ‘me u se ke ua etsa hore e rarahane! Thabela lijo tsa hao le ho ba koetlisa thabile!