Pre-Amazing Nutrition: Yintoni Kudla Ngaphambi kokuba Amazing

Kwabadlali kunye abathanda fitness sihlala sifuna iindlela zokuphucula intsebenzo yabo ukufezekisa iinjongo zabo.

okunesondlo kunceda umzimba wakho enze ngcono kwaye kwakhona ngokukhawuleza emva Amazing nganye.

Iqondo eliphezulu zokondla inani phambi ukusebenzisa kuya kukunceda nje ukuba nkulu yokusebenza yakho kodwa ukunciphisa umonakalo kwezihlunu.

Nantsi into ekufuneka uyazi pre Amazing-isondlo

Ukwazi Yintoni Kudla Ngaba Kubalulekile

Ukudla umzimba wakho kunye izondlo banelungelo elibalulekileyo ukusebenzisa uya kukunika amandla kunye namandla kufuneka enze ngcono.

macronutrient ngalinye linendima ethile phambi kokuba Amazing. Noko ke, umlinganiselo apho kufuneka ukuba ndibagqibe kuyahlukana ngumntu nohlobo umthambo.

Apha ngezantsi ibikukujonga nje ngokufutshane kwi indima macronutrient nganye.

Carbs

izihlunu zakho sebenzisa iswekile evela carbs zokubasa.

Glycogen yindlela iinkqubo zomzimba kunye noovimba glucose, ikakhulu esibindini kunye nezihlunu.

Kuba elifutshane kunye ekumgangatho ophezulu umthambo, iivenkile zakho glycogen na umthombo izihlunu zakho ‘engundoqo amandla.

Kodwa ebonisa, inqanaba apho carbs zisetyenziswa kuxhomekeke kwizinto ezininzi. Ezi ziquka ubunzulu, uhlobo loqeqesho nedayethi yakho iyonke.

igcina glycogen izihlunu zakho ‘kulinganiselwe. Njengoko ezi iivenkile kuba sisazama, imveliso yakho kunye nokuqina inciphe.

Uhlolisiso lubonisa ukuba carbs kunokonyusa kwiivenkile glycogen kunye nokusetyenziswa ngexesha ekunyuseni carb igcwala ngexesha umthambo.

Carb iyalayisha, nto leyo equka atye ukutya eliphezulu-carb iintsuku 1-7, kukho indlela ezaziwayo-kakuhle ukuba nkulu iivenkile glycogen.

protein

Izifundo ezininzi kwixwebhu isakhono ukusetyenziswa protein pre-ukuzilolonga ukuphucula intsebenzo lweembaleki.

iye Ukutya protein (wedwa okanye carbs) phambi ukusebenzisa owawubona ukwandisa izihlunu protein yokuqaphela.

Olunye uphononongo lubonise impendulo eyakhayo steroid emva nxaxheba walidla 20 iigrem protein yintloya phambi umthambo.

Ezinye iinzuzo ngokutya protini phambi umthambo ziquka:

  • Impendulo engcono steroid, okanye ukukhula kwezihlunu.
  • recovery kwezihlunu ezingcono.
  • amandla Ukwanda umzimba ezinqinileyo.
  • ukusebenza kwezihlunu Ukwandiswa.

fat

Nangona glycogen isetyenziselwa elifutshane kunye ekumgangatho ophezulu ezikwenza imithambo, amanqatha umthombo amafutha ixesha elide kunye neliphakathi ukuya nesezantsi-ngamandla umthambo

Ezinye iintlobo zophononongo ziye uphando malunga neziphumo zokungenisa wanamanqatha yokusebenza lweembaleki. Noko ke, ezi zifundo wajonga izidlo okunamafutha aphezulu kwithuba elide, kunokuba phambi ukusebenzisa.

Ngokomzekelo, omnye uphando wabonisa indlela-ngeveki ezine ukutya equlathe-40% amanqatha anda amaxesha unyamezelo esebenzayo in iimbaleki esempilweni, baqeqeshwa.

ISISHWANKATHELO

Carbs ukunceda ukwandisa igcina glycogen for ekumgangatho ophezulu umthambo, ngelixa amanqatha inceda amafutha emzimbeni wakho ixesha elide ukusebenzisa, ayayo. Ngelo xesha, iproteni uphucula izihlunu protein amagama kunye nezixhobo recovery.

Le Ixesha Isidlo sakho Pre-Amazing ngundoqo

Le ixesha isidlo yakho nayo ngumba obalulekileyo pre-umthambo yesondlo.

Ukuze nkulu iziphumo yoqeqesho yakho, zama ukutya isidlo epheleleyo equlathe carbs, iiproteins kunye namanqatha iiyure 2-3 phambi kokuba umthambo kwakho.

Noko ke, kwezinye iimeko, ukuze ube nako ukufumana kwi isidlo ngokupheleleyo iiyure 2-3 phambi kokuba ukusebenza ngaphandle.

Xa kunjalo, ngoko owukwazi nidle isidlo pre-Amazing ephucukileyo. Nangona kunjalo, khumbula ukuba phuthuma udle phambi ukuzilolonga yakho, le ezincinci nezilula isidlo kufuneka.

Ukuba udla imizuzu 45-60 phambi ukuzilolonga yakho, khetha ukutya ilula ukuba kwetyiswe kwaye ziqulathe ikakhulu carbs kunye ezithile protini.

Oku kuya kunceda ukuthintela waziva isisu ngexesha umthambo.

ISISHWANKATHELO

Kuba Kucetyiswa ukuba udle isidlo ngokupheleleyo iiyure 2-3 phambi kokuba Amazing yakho. Kuba izidlo ingadliwa kufutshane ukuzilolonga yakho, khetha carbs ezilula kunye ezithile protini.

Eminye Imizekelo Zokutya Pre-Amazing

Zeziphi ukutya nokuba kangakanani ukutya kuxhomekeke kudidi, ubude kunye ukwanda Amazing.

Umthetho osengqiqweni ukuze ndidle umxube carbs kunye ziiprotein phambi ukusebenzisa.

Ukuba nidle amanqatha kunye isidlo sakho pre-ukuzilolonga, ngoko ke kufuneka ziphele kwiiyure ubuncinane ezimbalwa phambi kokuba Amazing yakho.

Nantsi eminye imizekelo izidlo pre-Amazing elungeleleneyo:

Ukuba sakho Amazing Liqala Ngaphakathi Iiyure 2-3 okanye More

  • Egg omelet kunye thowusti sengqolowa zinezihloko twa weavokhado kunye nendebe iziqhamo
  • Sandwich on isonka sengqolowa, iiproteins angamarhoqorhoqo, isaladi side
  • protein Idla, irayisi Brown kunye nemifuno ezigcadiweyo

Ukuba sakho Amazing Liqala Ngaphakathi Iiyure 2

  • A indebe oatmeal zinezihloko banana zakhutshwa neeamangile
  • Protein smoothie esenziwe ngobisi, iiproteins umgubo, banana amaqunube ingxubevange
  • cereal Whole-okuziinkozo kunye nobisi
  • amangile Natural ibhotolo kunye neziqhamo nokulondoloza isandwich kwi isonka sengqolowa

Ukuba sakho Amazing Liqala Ngaphakathi Hour okanye Less

  • bar Nutrition kunye protein ezakhayo izithako
  • iyogurt Greek neziqhamo
  • Iqhekeza iziqhamo, ezifana ibhanana, orenji okanye apile

Khumbula ukuba akukho mfuneko ukuba udle abaninzi izidlo pre-ukuzilolonga ngamaxesha ahlukeneyo. khetha nje enye yezi.

Ukuze ufumane iziphumo ezintle, ukuzama laku ezahlukeneyo kunye nokwenziwa nezondlo.

ISISHWANKATHELO

Ukudibana carbs kunye iproteni SLP izidlo pre-Amazing. Amafutha nayo kuba yingenelo, kodwa kufuneka ziphele kwiiyure ubuncinane ezimbini phambi umthambo.

Supplements Kungaba kuhle Phambi Exercise

ukusetyenziswa songezelelo kuqhelekile kwezemidlalo. Ezi mveliso okuphucula inkqubo, ukuphucula amandla, ukwandisa ubunzima umzimba angamarhoqorhoqo nokunciphisa ukudinwa.

Ngezantsi kukho ezinye izongezelelo best pre-Amazing.

Creatine

Creatine mhlawumbi yeyona zisetyenziswa ngokuxhaphakileyo supplement kwezemidlalo.

Kuye kwaboniswa ukwandisa ubunzima kwezihlunu, ubungakanani kwezihlunu ifayibha izihlunu amandla negunya, xenikweni uyalibazisa ukudinwa.

Nangona oko kuluncedo ukuba creatine phambi kokuba ukuzilolonga, kubonakala ukuba isebenze ngakumbi xa malithathwe emva kokuba Amazing.

Ukuthatha 2-5 iigrem creatine monohydrate ngosuku siyasebenza.

caffeine

Phakathi kwezinye izibonelelo ezininzi, caffeine kuye kwaboniswa ukuphucula intsebenzo, ukwandisa amandla negunya, ukunceda ekunciphiseni ukuziva lidiniwe ukukhuthaza elivuthayo namanqatha.

Caffeine zidliwe iziselo ikofu, iti kunye namandla, kodwa kwakhona efumaneka izongezo pre-ukuzilolonga kunye iipilisi.

Ayinamsebenzi into yokuba kudla ngayo, njengoko ngokuqhelekileyo iziphumo zayo yokusebenza enye.

imiphumela kwincopho caffeine xa zibonwa imizuzu engama-90 emva kokuba kudliwe. Nangona kunjalo, kuye kwaboniswa ukuba ukusebenza kwanaxa tapeworm imizuzu 15-60 phambi ukusebenzisa.

Branched-Chain Amino asidi (BCAAs)

BCAAs zibhekisela kubalulekile acid asidi valine, leucine kunye isoleucine.

Uphononongo lubonise ukuba ukuthatha BCAAs phambi ukusebenzisa inceda umonakalo nciphisa kwezihlunu kunye nokwanda izihlunu iiproteins yokuqaphela.

A ithamo grams-5 okanye ngaphezulu, ubuncinane iyure phambi umthambo, siyasebenza.

Beta-Alanine

Beta-alanine yi acid acid kwandisa koovimba bakho izihlunu of carnosine. Kuye kwaboniswa ukuba ngokukuko elifutshane kunye ekumgangatho ophezulu imithambo.

Ikwenza oku ngokwandisa umthambo umthamo kunye nokunyamezela kwezihlunu ngoxa kuncitshiswa ukudinwa.

Ithamo Kucetyiswa imihla 2-5 grams, apho ubuncinane 0.5 grams kufuneka agqitywe phambi kokuba Amazing yakho.

Multi-Ingredient Supplements Pre-Amazing

Abanye abantu bakhetha iimveliso eziqulathe umnxube ezi zongezo zikhankanywe ngasentla.

Indibaniselwano yezi izithako ukuze ihambelana nokuphucula intsebenzo kakhulu.

Caffeine, creatine, beta-alanine, branched-chain acid, arginine kunye B iivithamini ziphakathi izithako ezisetyenziswe kakhulu ngokuqhelekileyo kwezi mveliso.

Le mithi pre-ukuzilolonga abonise ukuba ukwandisa imveliso yomsebenzi, amandla, unyamezelo, amandla anaerobic, ixesha reaction, zojoliso kunye nengqondo.

Ithamo ethile ixhomekeke kwimveliso, kodwa isikakhulu kucetyiswa ukuba kuthatha malunga nemizuzu engama-30-45 phambi umthambo kwabo.

ISISHWANKATHELO

Creatine, caffeine, BCAAs beta-alanine zidla kucetyiswa phambi kokuba Amazing. Multi-eziletha izongezo okuqokelelwe-ukuzilolonga sidibanisa izithako ezininzi ezahlukeneyo ukwenzela iinzuzo kangangoko.

Ukuxovwa zikwabalulekile

emzimbeni wakho kufuneka amanzi function.

ukuxovwa Good kuye kwabonakala ukuba ukugcina de ekwandiseni ukusebenza, lo gama emzimbeni kutyholwa ukuba ukwehla okubonakalayo yokusebenza

Kuba Kucetyiswa ukuba kudliwe amanzi kesodiyam phambi umthambo. Oku kuza kuphucula ukulingana fluid (32, 33).

I American College of Medicine Sports (ACSM) uncoma ukusela iigram 16-20 (0.5-0.6 iilitha) zamanzi iiyure ubuncinane ezine phambi imithambo kunye 8-12 ounces (0.23-0.35 iilitha) zamanzi imizuzu eli-10-15 phambi umthambo (32 ).

Ukongezelela, Sicebisa odlayo isiselo equlathe isodium ukunceda nokugcina ulwelo (32).

ISISHWANKATHELO

Amanzi kubalulekile ukusebenza. Kuba Kucetyiswa ukuba basele amanzi kunye neziselo sodium aqulethe phambi umthambo ukukhuthaza ukulingana fluid nokuthintela ilahleko ngokugqithiseleyo fluid.

Ukubeka It Konke Ndawonye

Ukwandisa ukusebenza yakho kunye nokufunyanwa, kubalulekile ukuba amafutha emzimbeni wakho kunye izondlo tye phambi kokuba Amazing.

Carbs ukunceda ukukhulisa amandla umzimba wakho ukuba usebenzise glycogen lunokubenza elifutshane kunye ekumgangatho ophezulu imithambo, ngelixa amanqatha inceda amafutha emzimbeni wakho kwiiseshoni umthambo elide.

Ukutya iproteni inceda ukuphucula izihlunu protein yokuqaphela, ukuthintela umonakalo kwezihlunu kunye nokukhuthaza alulame.

ukuxovwa Good nayo imali unxulunyaniswe nendlela abaqhuba eziphuculweyo.

izidlo Pre-ukuzilolonga edliwayo iiyure ezintathu ukuya kwimizuzu engama-30 phambi kokuba Amazing. Noko ke, khetha ukutya ekulula ukuba kwetyiswe, ingakumbi xa ukuzilolonga yakho iqala ngeyure enye okanye ngaphantsi. Oku kuya kukunceda ukuba uphephe isisu ubuhlungu.

Ukongezelela, izongezo ezininzi ezahlukeneyo nga ku pfunaka leswaku intsebenzo kunye nokukhuthaza alulame.

Ekupheleni kosuku, izenzo ukutya pre-ukuzilolonga esilula kuhamba indlela ende ekuncedeni ukuba benze ngcono kwaye kwakhona ngokukhawuleza.

Isidlo Amazing Pre

Isidlo ukuzilolonga Pre ke isidlo yokugqibela udle phambi Amazing yakho. Eyona njongo inkulu ndawonye nomnikelo ukuzilolonga Pre kukuba kubadla zombini iicarbohydrate iiprothini uhlobo oluthile ngaphambi ukuzilolonga yakho ukuthintela izihlunu glycogen ngokuya, ukunciphisa izihlunu iiproteins kwesimilo ukunciphisa amazinga cortisol.

Ezi nkcukacha ziya kwahluka ngokuxhomekeke kwizinto ezifana ucwangciso yakho, ixesha lemini usebenza ngaphandle, uhlobo loqeqesho kunye ukhetho yakho yokudla.

Ngokuxhomekeke kwiimfuno zakho, unokuba nje isidlo eqhelekileyo isibini kwiiyure ezithile phambi ukuzilolonga yakho okanye unokuba isidlo elincinci emva Amazing yakho. Ukuba uzama ukuba ukwambatha mass usenokuba wenze zombini.

Post Isidlo Amazing

I-Post isidlo ukuzilolonga sisidlo wokuqala wena udle emva Amazing yakho. Esi sidlo idlala indima enkulu yokubonelela umzimba kunye konke oko kuya kufuneka ukuba ziyolungiswa recovery. Injongo ye-Post isidlo ukuzilolonga kukuba makasizalise glycogen kwezihlunu ukuba uyaphela ngexesha ukuzilolonga yakho, ukunciphisa iprotini izihlunu breakdown okubangelwa umthambo, ukwandisa iiprotini kuyondelelaniswe, ukuthintela bomzimba, ukuphucula ukuchacha nokunciphisa amanqanaba cortisol ngokunjalo.

Ukuze wenze konke oku kungasentla kwenzeka ngempumelelo, umzimba wakho kwakhona kuya kufuneka iicarbohydrate protini.

Kuyanconywa ukuba zidle iposi isidlo sakho Amazing kuhle ngaphakathi kwimizuzu yokuqala-30 emva kokuba uqeqesho kwakho ngenxa yokuba oku xa umzimba wakho lulungele ngokupheleleyo yaye ukulungele kuphindisela izondlo ukuyisebenzisa kakuhle.

Sixhalabe kakhulu kunangaphambili yokwandisa ukusebenzisa zethu nokufumana ziphumo ezikhawulezayo. ukusebenzisa eyiyo zifuna pre efanelekileyo kunye nezondlo post Amazing. Ukugxininisa ngomgangatho ngokukhetha imithombo best protein carbohydrate, kodwa okona kubaluleke kakhulu, khetha ukutya avumelane zakho. Musa xi phezu nkcukacha yaye musa ukwenza kube nzima! Konwabele ukutya kwakho noqeqesho wonwabe!