Pre-Workout Gina Jiki: Abin da ya ci Kafin a Workout

‘Yan wasan da kuma dacewa masu goyon baya suna da yaushe neman hanyoyin da za a inganta su yi da kuma cimma burin su.

Abinci mai gina jiki zai iya taimaka jikinka yi kyau da kuma mai da sauri bayan kowane motsa jiki.

Mafi kyau duka na gina jiki ci kafin motsa jiki zai ba kawai taimake ku kara your yi amma kuma rage tsoka lalacewa.

Ga shi ne duk abin da ka bukatar ka san game da pre-motsa jiki abinci mai gina jiki

Sanin abin da ya ci yana da muhimmanci

Fueling jikinka da dama na gina jiki kafin motsa jiki za su ba ka da makamashi da kuma karfin kana bukatar ka yi kyau.

Kowane macronutrient yana da wani takamaiman rawa kafin a motsa jiki. Duk da haka, da rabo a cikin abin da za ka bukatar ka cinye su yi dabam da mutum da kuma irin motsa jiki.

Kasa ne taƙaitaccen look at rawar da kowane macronutrient.

Carbs

Ka tsokoki amfani da glucose daga carbs ga man fetur.

Glycogen ne hanya jiki tafiyar matakai da kuma Stores glucose, yafi a cikin hanta da kuma tsokoki.

Domin short- kuma high-tsanani motsa jiki, da glycogen Stores ne your tsokoki ‘babban tushen samar da makamashi.

Amma na tsawon bada, da digiri to wanda carbs ana amfani da dogara da dalilai da dama. Wadannan sun hada da tsanani, irin horo da kuma your overall rage cin abinci.

Ka tsokoki ‘glycogen Stores ne iyaka. Kamar yadda wadannan Stores zama tsautsayi, ka fitarwa da kuma tsanani ya rage.

Nazarin sun ci gaba da nuna cewa carbs iya kara glycogen Stores, kuma yin amfani yayin da gonakin sitati hadawan abu da iskar shaka a lokacin motsa jiki.

Carb loading, wanda ya shafi cinyewa a high-sitati rage cin abinci domin 1-7 kwanaki, shi ne wani sanannun hanya zuwa kara glycogen Stores.

Protein

Mutane da yawa karatu sun rubuce da m na pre-motsa jiki da furotin da amfani don inganta mai kira yi.

Cin gina jiki (kadai ko tare da carbs) kafin motsa jiki da aka nuna don kara tsoka gina jiki kira.

Daya binciken ya nuna wani tabbatacce anabolic martani bayan mahalarta cinye 20 grams na whey gina jiki kafin motsa jiki.

Sauran amfanin cin gina jiki kafin motsa jiki sun hada da:

  • A mafi anabolic mayar da martani, ko tsoka girma.
  • Ingantattun tsoka dawo.
  • Karuwan ƙarfi da ramammu jiki taro.
  • Karuwan tsoka yi.

Fat

Duk da yake glycogen da ake amfani da short- kuma high-tsanani bouts na motsa jiki, mai ne tushen man fetur na tsawon kuma matsakaici-to-low-tsanani motsa jiki

Wasu karatu sun bincika sakamakon mai ci a kan kira wasan kwaikwayon. Duk da haka, wadannan karatu dube high-mai abun da ake ci a kan wani dogon lokaci, maimakon kafin motsa jiki.

Alal misali, daya binciken ya nuna yadda wani hudu-mako rage cin abinci wanda ya kunshi 40% kitse ya karu jimiri Gudun sau in da lafiya, horar da masu gudu.

TAKAITACCEN

Carbs taimake kara glycogen Stores ga high-tsanani motsa jiki, yayin da mai taimaka makaman jikinka na tsawon, ƙasa da zafin workouts. A halin yanzu, da furotin da inganta tsoka gina jiki kira da kuma AIDS dawo.

A Lokaci na Your Pre-Workout Jibin Shin Key

A lokaci na abinci ne ma wani muhimmin al’amari na pre-motsa jiki abinci mai gina jiki.

Don kara da sakamakon da horo, kokarin ci cikakken abinci dauke da carbs, da furotin da kuma kitse 2-3 sa’o’i kafin ka motsa jiki.

Duk da haka, a wasu lokuta, za ka iya ba su iya samun a cikin wani cikakken abinci 2-3 sa’o’i kafin aiki fita.

A wannan al’amarin, to, za ka iya har yanzu ci mai kyau pre-motsa jiki, abinci. Duk da haka, ka tuna cewa jima ka ci kafin ka motsa jiki, da karami da kuma sauki da abinci ya kamata.

Idan ka ci 45-60 minti kafin ka motsa jiki, a zabi abinci da suke da sauki ga nike da kuma dauke da yafi carbs da kuma wasu gina jiki.

Wannan zai taimaka wajen hana wani ciki da rashin jin daɗi a lokacin motsa jiki.

TAKAITACCEN

Shi ke bada shawarar zuwa cinye cikakken abinci 2-3 sa’o’i kafin ka motsa jiki. Ga abinci ci abinci kusa da ku motsa jiki, zabi mafi sauki carbs da kuma wasu gina jiki.

Wasu Misalan Pre-Workout Meals

Wanne abinci da kuma yadda ya ci ya dogara da irin, duration da kuma tsanani da motsa jiki.

A da kyau mulkin yatsa ne ga ci cakuda carbs da kuma gina jiki kafin motsa jiki.

Idan ka ci kitsen da pre-motsa jiki abinci, sa’an nan Ya kamata a cinyewa a kalla ‘yan sa’o’i kafin ka motsa jiki.

Ga wasu misalai na daidaita pre-motsa jiki da abinci:

Idan Your Workout fara cikin 2-3 Hours ko More

  • Kwai omelet da kuma dukan hatsi maku yabo shugaba tare da avocado baza da kopin ‘ya’yan
  • Sandwich a kan dukan hatsi gurasa, ramammu da furotin da kuma a gefen salatin
  • Lean gina jiki, da launin ruwan kasa shinkafa da kayan lambu da soyayyen

Idan Your Workout fara cikin 2 Hours

  • A kofin oatmeal shugaba tare da banana da sliced almonds
  • Protein smoothie sanya tare da madara, gina jiki foda, banana da kuma gauraye berries
  • Whole-hatsi hatsi da kuma madara
  • Halitta almond man shanu da kuma ‘ya’yan adana sanwic a kan dukan hatsi burodi

Idan Your Workout fara cikin awa daya ko Kadan

  • Abinci mai gina jiki mashaya tare da furotin da kuma m sinadaran
  • Greek yogurt da ‘ya’yan itace
  • A yanki na ‘ya’yan itace, kamar a banana, orange ko apple

Ka tuna cewa ba ka bukatar ka ci da yawa pre-motsa jiki da abinci a daban-daban sau. Kamar zabi daya daga cikin wadannan.

Don kyakkyawan sakamako, gwaji da daban-daban Lokutan da kuma gina jiki qagaggun.

TAKAITACCEN

A hade da carbs da kuma gina jiki bada shawarar ga pre-motsa jiki da abinci. Fat kuma iya zama da amfani, amma ya kamata a cinyewa a kalla sa’o’i biyu kafin motsa jiki.

Kari iya zama mai amfani Kafin Exercise

Kari amfani ne kowa a wasanni. Wadannan kayayyakin iya bunkasa yi, inganta ƙarfi, kara ramammu jiki taro kuma a rage gajiya.

Kasa ne wasu daga cikin mafi kyau pre-motsa jiki kari.

Creatine

Creatine ne mai yiwuwa da aka fi amfani wasanni kari.

An nuna kara tsoka taro, tsoka fiber size da tsoka ƙarfi da iko, duk yayin da jinkirta gajiya.

Ko da yake yana da amfani ga daukar creatine kafin wani motsa jiki, shi ya zama alama ko mafi tasiri idan dauka bayan wani motsa jiki.

Shan 2-5 grams na creatine monohydrate da rana ne tasiri.

Caffeine

Daga cikin wadansu amfanoni, maganin kafeyin da aka nuna don inganta yi, kara karfin da iko, su taimaka wajen rage ji na gajiya da ta da mai kona.

Caffeine za a iya cinye a kofi, shayi da kuma makamashi sha, amma kuma za a iya samu a pre-motsa jiki da kari kuma kwayoyi.

Yana ba da gaske kome yadda ka cinye shi, kamar yadda ta effects a kan yi yawanci guda.

Caffeine ta ganiya effects ake gani minti 90 bayan amfani. Duk da haka, an nuna ya zama tasiri ko da lokacin da ingested 15-60 minti kafin motsa jiki.

Branched-Sarkar amino acid (BCAAs)

BCAAs koma zuwa muhimmanci amino acid valine, leucine da isoleucine.

Nazarin ya nuna cewa shan BCAAs kafin workouts taimaka rage tsoka lalacewa da kuma karuwa tsoka gina jiki kira.

A kashi na 5 grams ko fiye, a kalla awa kafin motsa jiki, shi ne tasiri.

Beta-Alanine

Beta-alanine ne wani amino acid cewa qara your tsoka Stores na carnosine. An nuna ya zama mafi inganci domin short- kuma high-tsanani bada.

Yana yin hakan ta kara motsa jiki karfi da tsoka jimiri yayin da rage gajiya.

The shawarar kullum kashi ne 2-5 grams, na da a kalla 0.5 grams kamata a cinye kafin ka motsa jiki.

Multi-sashi Pre-Workout Kari

Wasu mutane fi son kayayyakin dake dauke da wani saje na kari da aka ambata a sama.

A hade da wadannan sinadaran iya samun synergistic illa da kuma inganta yi muhimmanci.

Caffeine, creatine, beta-alanine, branched-sarkar amino acid, arginine da kuma B bitamin ne tsakanin da aka fi amfani da sinadaran a cikin wadannan kayayyakin.

Wadannan pre-motsa jiki da kari an nuna su kara aikin fitarwa, ƙarfi, da jimiri, anaerobic ikon, dauki lokaci, da mayar da hankali da kuma alertness.

A musamman kashi dogara a kan samfurin, amma shi ke kullum da shawarar a yi musu game da 30-45 minti kafin motsa jiki.

TAKAITACCEN

Creatine, maganin kafeyin, BCAAs da beta-alanine sukan bada shawarar kafin wani motsa jiki. Multi-sashi pre-motsa jiki kari hada da yawa daban-daban sinadaran ga mafi kyau duka amfanin.

Hydration ne kuma muhimmanci

Jikinka yana bukatar ruwa zuwa aiki.

Good hydration da aka nuna don ci gaba da raya da kuma ko da bunkasa yi, yayin da dehydration aka nasaba da gagarumin tayi a yi

Shi ke bada shawarar zuwa cinye duka biyu ruwa kuma sodium da kuma motsa jiki. Wannan zai inganta ruwa balance (32, 33).

A American College of Sports Medicine (ACSM) ya bada shawarar shan 16-20 ozoji (0.5-0.6 lita) na ruwa a kalla hudu kafin motsa jiki da kuma 8-12 ozoji (0.23-0.35 lita) na ruwa 10-15 minti kafin motsa jiki (32 ).

Bugu da ƙari, sun bayar da shawarar cin wani abin sha da ya ƙunshi sodium don taimaka riƙe ruwaye (32).

TAKAITACCEN

Ruwa yana da muhimmanci ga wasan kwaikwayon. Shi ke bada shawarar sha ruwa da kuma sodium-dauke da abubuwan sha da motsa jiki don inganta ruwa balance da kuma hana wuce kima m hasãra.

Tunzura shi gabã ɗaya

Don kara your yi da kuma maida, yana da muhimmanci ga makaman jikinka da dama na gina jiki da motsa jiki.

Carbs taimake kara jikinka ta ikon amfani da glycogen makaman short- kuma high-tsanani bada, yayin da mai taimaka makaman jikinka na tsawon motsa jiki zaman.

Cin gina jiki taimaka inganta tsoka gina jiki kira, hana tsoka lalacewa da kuma inganta dawo.

Good hydration ne ma nasaba da inganta yi.

Pre-motsa jiki da abinci za a iya ci da sa’o’i uku a minti 30 kafin a motsa jiki. Duk da haka, a zabi abinci da suke da sauki nike, musamman idan ka motsa jiki farawa a cikin sa’a daya ko kasa. Wannan zai taimake ka kauce wa ciki rashin jin daɗi.

Bugu da ƙari, da yawa daban-daban kari iya taimakon yi da kuma inganta dawo.

A karshen ranar, sauki pre-motsa jiki abinci mai gina jiki da ayyuka iya tafi dogon hanya a taimaka ka yi mafi alhẽri, kuma mai da sauri.

Pre Workout Jibin

A Pre motsa jiki na abinci ne na karshe ci abinci ka ci kafin ka motsa jiki. Babban burin da Pre motsa jiki na abinci ne zuwa cinye duka biyu carbohydrates da kuma gina jiki a wasu nau’i wani lokaci kafin ka motsa jiki don hana tsoka glycogen ãr, rage tsoka gina jiki rashin lafiya da kuma rage cortisol matakan.

A ƙayyadaddu zai bambanta dangane da abubuwa kamar ka jadawali, lokacin da rana da kake aiki fita, da irin horo da kuma naka abin da ake ci, abubuwan daka zaba.

Dangane da mutum bukatun, za ka iya kawai da wata al’ada ci abinci kamar wata hours kafin ka motsa jiki, ko za ka iya samun wani karami gari dama bayan da motsa jiki. Idan kana kokarin sa a taro za ka iya ko yin duka biyu.

Post Workout Jibin

The Post motsa jiki na abinci ne na farko abinci ka ci bayan da motsa jiki. Wannan abinci taka mafi girma rawa a samar da jiki da duk abin da za bukatar gyara da kuma dawo da. Manufar na Post motsa jiki na abinci ne zuwa replenish tsoka glycogen cewa an tsautsayi lokacin da motsa jiki, da rage tsoka gina jiki rashin lafiya ya sa ta motsa jiki, kara gina jiki kira, hana soreness, da kara dawo da kuma rage cortisol matakan da.

Don yin duk na sama faru nasarar, jikinka sake bukatar carbohydrates da kuma gina jiki.

An shawarar zuwa cinye ka post motsa jiki abinci fi dacewa a cikin ta farko da minti 30 bayan your horo saboda wannan ne lokacin da jikinka ne cikakken primed da kuma shirye su sa gina jiki ga kyau amfani.

Mu ne mafi damu fiye da maximizing mu workouts da kuma samun fi sauri sakamakon. Tasiri workouts bukatar dace pre kuma post motsa jiki abinci mai gina jiki. Mayar da hankali a kan inganci da zabar mafi kyau samo gina jiki da kuma carbohydrates, amma mafi muhimmanci, zabi abinci da biyan fifiko. Kada jaddada a kan ƙayyadaddu kuma kada ku yi shi rikitarwa! Ka ji dãɗi da abinci da kuma farin ciki da horo!