Pre-Workout Khoom noj khoom haus: Yuav ua li cas mus noj Ua ntej ib tug Workout

Ncaws pob thiab kev nyab xeeb enthusiasts yeej ib txwm nrhiav txoj kev los txhim kho lawv cov kev kawm thiab ncav tau lawv cov hom phiaj.

Zoo noj haus yuav pab tau koj lub cev ua tau zoo dua thiab rov qab sai tom qab txhua workout.

Pom as tsawg ua ntej ib ce muaj zog yuav tsis tsuas pab tau koj maximize koj kev kawm ntawv, tiam sis kuj txo leeg puas tsuaj.

Ntawm no yog txhua yam uas koj yuav tsum paub txog pre-workout kev noj haus

Paub ua li cas rau Noj Yog Tseem Ceeb

Fueling koj lub cev nrog rau txoj kev as-ham ua ntej ib ce muaj zog yuav muab rau koj lub zog thiab lub zog koj yuav tsum tau ua zoo dua.

Txhua macronutrient muaj ib tug meej lub luag hauj lwm ua ntej ib tug workout. Txawm li cas los, qhov ratio nyob rau hauv uas koj yuav tau haus rau lawv mas nws txawv ntawm ib tug neeg thiab hom kev qoj ib ce.

Hauv qab no yog ib tug nyuag saib lub luag hauj lwm ntawm txhua macronutrient.

carbs

Koj cov leeg siv cov zib los ntawm carbs rau roj.

Glycogen yog txoj kev lub cev muaj dab thiab khw muag khoom noj qab zib, mas nyob rau hauv daim siab thiab lub zog.

Rau luv luv- thiab high-siv ce, koj glycogen khw muag khoom yog koj cov leeg ‘lub ntsiab qhov chaw ntawm lub zog.

Tab sis ntev ce, cov neeg kawm ntawv uas carbs yog siv nyob rau hauv ob peb yam tseem ceeb. Cov muaj xws li cov kev siv, hom kev kawm thiab koj zuag qhia tag nrho cov khoom noj.

Koj cov leeg ‘glycogen khw muag khoom noj no xwb. Raws li cov khw muag khoom noj ua depleted, koj cov zis thiab siv ploj zuj zus mus.

Kev tshawb fawb tau qhia siv kuj pom tau hais tias carbs yuav ua rau kom glycogen khw muag khoom noj thiab kev siv thaum boosting carb oxidation thaum lub sij hawm ib ce muaj zog.

Carb chaw thau khoom, uas yuav siv ib tug high-carb noj cov zaub mov rau 1-7 hnub, yog ib tug zoo-paub txoj kev ua kom cov glycogen khw muag khoom noj.

protein

Muaj ntau cov kev tshawb fawb tau muab teev rau hauv lub peev xwm ntawm pre-workout protein noj los txhim kho kev ntaus kis las ua tau zoo.

Noj cov protein ntau (nyob ib leeg los yog nrog carbs) ua ntej ib ce muaj zog muaj tau pom tias yuav ua tau kom nqaij protein synthesis.

Ib txoj kev tshawb pom ib tug zoo anabolic teb tom qab koom noj 20 grams ntawm whey protein ua ntej ce.

Lwm yam kev pab cuam ntawm kev noj protein ua ntej ce muaj xws li:

  • Ib tug zoo anabolic teb, los yog mob loj.
  • Paub nqaij rov qab.
  • Nce lub dag lub zog thiab ntshiv cev huab hwm coj.
  • Nce nqaij ua tau zoo.

Rog

Thaum glycogen yog siv rau luv luv- thiab high-siv bouts ntawm ib ce muaj zog, roj yog lub hauv paus ntawm cov roj rau lawm thiab moderate-rau-tsawg-siv ce

Tej kev tshawb fawb tau tshawb xyuas cov teebmeem ntawm rog kom tsawg nyob rau hauv kev ntaus kis las ua tau zoo. Txawm li cas los, cov kev tshawb fawb ntsia high-roj pluas noj tshaj ib lub sij hawm ntev, es ua ntej ib ce muaj zog.

Piv txwv li, ib txoj kev tshawb tsom yuav ua li cas ib tug plaub-lub lim tiam noj cov zaub mov uas muaj 40% roj nce endurance khiav lub sij hawm nyob rau hauv kev noj qab nyob, kev kawm runners.

NTSIAB

Carbs pab maximize glycogen khw muag khoom noj rau high-kev siv ib ce, thaum muaj roj yuav pab chaw sam roj koj lub cev rau lawm, tsawg mob siab heev workouts. Meanwhile, protein pab txoj kev nqaij protein synthesis thiab pab rov qab.

Lub sij hawm poob ntawm koj Pre-Workout Pluag mov Yog Ntsiab

Lub sij hawm poob ntawm koj noj mov yog ib qho tseem ceeb nam ntawm pre-ce kev noj haus.

Yuav kom maximize qhov kev tshwm sim ntawm koj kev kawm, sim noj ib tug tag nrho noj mov uas muaj carbs, protein thiab muaj roj 2-3 xuab moos ua ntej koj qoj ib ce.

Txawm li cas los, nyob rau hauv tej rooj plaub, tej zaum koj yuav tsis tau txais nyob rau hauv ib tug tag nrho noj mov 2-3 teev ua ntej ua hauj lwm tawm.

Nyob rau hauv cov ntaub ntawv uas, ces koj yuav tseem noj ib tug dlej pre-workout noj mov. Txawm li cas los, nco ntsoov hais tias tus ua ntej koj noj ua ntej koj workout, lub me me thiab yooj yim cov mov noj yuav tsum tau.

Yog hais tias koj noj 45-60 feeb ua ntej mus rau koj lub workout, xaiv cov khoom noj uas yooj yim mus zom thiab muaj mas carbs thiab ib co protein.

Qhov no yuav pab tiv thaiv tej plab tsis xis nyob thaum lub sij hawm ib ce muaj zog.

NTSIAB

Nws yog pom zoo kom haus ib tug tag nrho noj mov 2-3 teev ua ntej koj workout. Rau cov zaub mov noj los ze zog mus rau koj lub workout, xaiv yooj yim carbs thiab ib co protein.

Ib txhia Piv txwv ntawm Pre-Workout mov

Yam zaub mov twg thiab ntau npaum li cas rau noj nyob rau hauv lub hom, ntev thiab kev siv ntawm cov workout.

Ib tug zoo txoj cai ntawm tus ntiv tes xoo yog noj ib tug sib tov ntawm carbs thiab protein ua ntej ib ce muaj zog.

Yog hais tias koj noj rog nrog koj pre-workout noj mov, ces nws yuav tsum tau noj tsawg kawg yog ib ob peb teev ua ntej koj workout.

Ntawm no yog ib co piv txwv ntawm kuas pre-workout noj mov:

Yog hais tias koj Workout Pib Tsis pub dhau 2-3 lub sij hawm los yog Ntau

  • Qe omelet thiab whole-grain ci topped nrog avocado kis thiab ib khob ntawm txiv hmab txiv ntoo
  • Sandwich rau whole-grain mov ci, ntshiv protein thiab ib sab nyias
  • Ntshiv protein, cov nplej xim av thiab roasted zaub

Yog hais tias koj Workout Pib Tsis pub dhau 2 Teev

  • A khob ntawm oatmeal topped nrog txiv tsawb thiab sliced almonds
  • Protein smoothie ua nrog mis nyuj, protein hmoov, txiv tsawb thiab mixed berries
  • Tag nrho cov-grain cereal thiab mis nyuj haus
  • Ntuj almond butter thiab txiv hmab txiv ntoo khaws cia nyuaj rau whole-grain mov

Yog hais tias koj Workout Pib Tsis pub dhau ib tug Teev los yog Tsawg

  • Khoom noj khoom haus bar nrog protein thiab tej khoom xyaw
  • Greek yogurt thiab txiv hmab txiv ntoo
  • Ib daim ntawm txiv hmab txiv ntoo, xws li ib tug txiv tsawb, txiv kab ntxwv los yog kua

Nco ntsoov hais tias koj tsis tas yuav noj ntau pre-workout noj mov txawv sij hawm. Cia li xaiv ib tug ntawm cov no.

Rau qhov zoo tshaj plaws kev tshwm sim, kev xyaum ua tej uas txawv timings thiab as compositions.

NTSIAB

Ib tug ua ke ntawm carbs thiab protein yog pom zoo rau cov pre-workout noj mov. Rog kuj yuav pab tau, tab sis nws yuav tsum tau noj tsawg kawg yog ob teev ua ntej ib ce muaj zog.

Tshuaj Yuav Tsis tas li ntawd Yuav tsum pab Ua ntej ce

Supplement siv yog ib qho nyob rau hauv cov kev ua si. Cov khoom uas tej zaum yuav txhim khu kev ua tau zoo, ua kom muaj dag muaj zog, ua rau kom ntshiv cev huab hwm coj thiab txo qaug zog.

Hauv qab no yog ib co ntawm qhov zoo tshaj plaws pre-workout tshuaj.

creatine

Creatine yog tej zaum cov feem ntau kheev siv cov kev ua si ntxiv.

Nws tau raug pom tias kom cov leeg loj, nqaij fiber loj thiab mob zog thiab lub hwj chim, tag nrho cov thaum delaying qaug zog.

Txawm tias nws yog pab coj creatine ua ntej ib tug workout, no mas, yuav txawm ntau zoo thaum noj tom qab ib tug workout.

Noj 2-5 grams ntawm creatine monohydrate ib hnub twg yog zoo.

caffeine

Nrog rau lwm yam kev pab, caffeine tau pom tias yuav txhim kho kev kawm, nce lub zog thiab lub hwj chim, pab txo txoj kev xav ntawm qaug zog thiab xav pom muaj roj hlawv.

Caffeine yuav consumed nyob rau hauv kas fes, tshuaj yej thiab lub zog dej qab zib, tab sis nws muaj peev xwm kuj yuav pom nyob rau hauv pre-workout tshuaj thiab tshuaj.

Nws tsis tshua txawv li cas koj haus nws, raws li nws cov teebmeem rau kev ua tau zoo mas feem ntau yog cov tib.

Caffeine lub ncov los yog pom 90 feeb tom qab noj. Txawm li cas los, nws twb tau pom tias yuav zoo txawm thaum noj 15-60 feeb ua ntej ib ce muaj zog.

Branched-Chain cov amino acids (BCAAs)

BCAAs xa mus rau qhov tseem ceeb cov amino acids valine, leucine thiab isoleucine.

Kev tshawb fawb pom tau hais tias noj BCAAs ua ntej workouts pab txo cov leeg kev puas tsuaj thiab nce nqaij protein synthesis.

A koob tshuaj 5 grams los yog ntau tshaj, yam tsawg ib teev ua ntej ib ce muaj zog, yog zoo.

Beta-Alanine

Beta-alanine yog ib qho amino acid uas tsub kom koj nqaij khw muag khoom ntawm carnosine. Nws tau raug pom tias yuav zoo tshaj plaws rau luv luv- thiab high-siv ce.

Nws ua qhov no los ntawm kev ua ce muaj peev xwm thiab nqaij endurance thaum uas txo qaug zog.

Cov pom zoo txhua hnub koob tshuaj yog 2-5 grams, uas tsawg kawg yog 0.5 grams yuav tsum tau noj ua ntej koj workout.

Multi-Khoom Pre-Workout tshuaj

Ib txhia neeg xav khoom uas hais tias muaj ib tug blend ntawm cov tshuaj hais los saum no.

Lub ua ke ntawm cov khoom xyaw tej zaum yuav muaj synergistic teebmeem thiab txhim kho kev kawm ho.

Caffeine, creatine, beta-alanine, branched-saw amino acids, arginine thiab B vitamins yog cov feem ntau siv cov khoom xyaw rau hauv cov khoom.

Cov pre-workout tshuaj tau pom tias kom ua hauj lwm tso zis, lub zog, endurance, co hwj chim, cov tshuaj tiv thaiv lub sij hawm, ua kom pom tseeb thiab tus neeg ras heev.

Cov kev koob tshuaj nyob ntawm cov khoom, tab sis nws feem ntau pom zoo kom coj lawv txog 30-45 feeb ua ntej ce.

NTSIAB

Creatine, caffeine, BCAAs thiab beta-alanine yog feem ntau pom zoo ua ntej ib tug workout. Multi-muaj pre-workout tshuaj muab ntau yam khoom xyaw rau kev pom kev cov kev pab cuam.

Co Yog Tsis tas li ntawd tseem ceeb heev

Koj lub cev yuav tsum muaj dej los muaj nuj nqi.

Zoo co muaj tau pom tias mus ntxiv thiab txawm txhim khu kev ua tau zoo, thaum lub cev qhuav dej tau txuas rau tseem ceeb decreases nyob rau hauv kev ua tau zoo

Nws yog pom zoo kom haus ob dej thiab sodium ua ntej ce. Qhov no yuav ua kom cov kua tshuav (32, 33).

Cov American College ntawm kev ua si tshuaj (ACSM) xav haus 16-20 ooj (0.5-0.6 litres) ntawm dej tsawg kawg yog plaub teev ua ntej ib ce muaj zog thiab 8-12 ounces (0.23-0.35 litres) ntawm dej 10-15 feeb ua ntej ce (32 ).

Tsis tas li ntawd, lawv xav siv ib tug dej haus uas muaj sodium yuav pab tau khaws kua (32).

NTSIAB

Dej yog ib qho tseem ceeb rau kev kawm ntawv. Nws yog pom zoo kom haus dej thiab sodium-muaj dej haus ua ntej ce los txhawb dej tshuav nyiaj li cas thiab tiv thaiv kom txhob ntev kua poob.

Muab Nws Tag nrho ua ke

Yuav kom maximize koj kev kawm ntawv thiab rov qab, nws yog ib qho tseem ceeb rau roj rau koj lub cev nrog rau txoj kev as-ham ua ntej ib tug workout.

Carbs pab maximize koj lub cev kev muaj peev xwm siv glycogen sam roj luv luv- thiab high-siv ce, thaum muaj roj yuav pab chaw sam roj koj lub cev rau lawm ib ce muaj zog zaug.

Noj cov protein ntau yuav pab txhim kho nqaij protein synthesis, tiv thaiv nqaij puas tsuaj thiab txhawb txoj kev.

Zoo co no kuj txuas mus kho kom zoo kev ua tau zoo.

Pre-workout noj mov yuav noj peb teev mus rau 30 feeb ua ntej ib tug workout. Txawm li cas los, xaiv cov khoom noj uas yog ib qho yooj yim mus zom, tshwj xeeb tshaj yog hais tias koj cov workout pib nyob rau hauv ib teev los yog tsawg dua. Qhov no yuav pab kom koj tsis txhob mob plab tsis xis nyob.

Tsis tas li ntawd, muaj ntau yam sib txawv tshuaj yuav pab tau zoo thiab txhawb txoj kev.

Thaum kawg ntawm lub hnub, yooj yim pre-workout kev noj haus coj yuav mus ib txoj kev uas ntev nyob rau hauv pab koj ua tau zoo dua thiab rov qab sai.

Pre Workout Pluag mov

Ib tug Pre workout noj mov yog qhov kawg noj mov koj noj ua ntej koj workout. Qhov loj tshaj lub hom phiaj uas lub Pre workout noj mov yog haus ob carbohydrates thiab protein nyob rau hauv ib co daim ntawv tej tsam ua ntej koj workout los mus tiv thaiv cov leeg glycogen havzoov tas, kev txo leeg protein neej puas thiab txo cortisol ntau.

Lub specifics yuav txawv nyob ntawm tej yam xws li koj lub sij hawm, lub sij hawm ntawm lub hnub koj ua hauj lwm tawm, lub hom ntawm cov kev kawm thiab rau koj tus kheej kev noj haus nyiam.

Nyob ntawm seb koj tus neeg xav tau kev pab, koj muaj peev xwm tsuas muaj ib tug ib txwm noj mov ib tug ob peb teev ua ntej koj workout los yog koj yuav muaj ib tug me me noj mov txoj cai tom qab koj workout. Yog hais tias koj tseem tabtom muab tso rau hauv loj tej zaum koj yuav txawm ua ob leeg.

Post Workout Pluag mov

Lub Post workout noj mov yog thawj noj mov koj noj tom qab koj workout. Qhov no noj mov plays lub luag hauj lwm loj tshaj plaws nyob rau hauv muab lub cev nrog rau txhua yam nws yuav tsum tau kho thiab rov qab. Lub hom phiaj ntawm lub Post workout noj mov yog mus rau replenish nqaij glycogen uas tau depleted thaum lub sij hawm koj workout, txo leeg protein neej puas tshwm sim los ntawm ib ce muaj zog, ua kom muaj protein ntau synthesis, tiv thaiv kom txhob hnov mob, txhim khu rov qab thiab txo cortisol ntau zoo li.

Kom tag nrho cov saum toj no tshwm sim ntse, koj lub cev dua yuav tsum tau carbohydrates thiab protein.

Nws yog pom zoo kom haus koj tus ncej workout noj mov tob nyob rau hauv lub thawj 30 feeb tom qab koj kev kawm vim hais tias qhov no yog thaum koj lub cev yog kiag li luam thiab npaj txhij mus muab as-ham rau zoo siv.

Peb muaj ntau kev txhawj xeeb dua puas tau nrog maximizing peb workouts thiab tau txais kev ceev tshaj tau. Pib workouts yuav tsum tau tsim nyog ua ntej thiab tom qab workout kev noj haus. Tsom on zoo thiab xaiv qhov zoo tshaj plaws qhov chaw ntawm cov protein thiab carbohydrates, tab sis tseem ceeb tshaj, xaiv cov khoom noj uas nplua koj tus kheej nyiam. Tsis txhob nyuaj siab tshaj lub specifics thiab tsis txhob ua rau nws nyuab! Txaus siab rau koj cov zaub mov thiab kev zoo siab kev kawm!