Pre-Workout Nutrition: Chii kudya asati Workout

Vatambi uye kugwinya iyi tinongogara kutsvaka nzira kuvandudza mashandiro avo uye kubudirira pazvinangwa zvavo.

zvokudya Good kunogona kubatsira muviri wako kuita nani uye achapora nokukurumidza pashure mumwe Workout.

Zvakanyanya Kunaka Panguva Yepamuviri inotonhorera yaunodya asati kushandisa zvichakubatsira kwete chete iwe maximize maitiro ako asi kuderedza kukuvadza tsandanyama.

Hechino zvose zvaunofanira kuziva pamusoro pre-Workout kudya

Kuziva Chii kudya Kunokosha

Zvichikuchidzira muviri wako zvakanaka zvinovaka muviri asati kushandisa achakupai simba uye simba raunoda kuti uite zviri nani.

Mumwe macronutrient ane yakananga basa pamberi Workout. Zvisinei, nhamba iri iyo unofanira uvapedze zvichisiyana nomunhu pachake uye mhando maekisesaizi.

Pasi kumboongorora basa nechimwe macronutrient.

Carbs

tsandanyama dzako vanoshandisa shuga kubva carbs sehuni.

Glycogen ndiyo nzira kwemasayendisiti muviri uye zvitoro Shuga, kunyanya chitaka uye tsandanyama.

Nokuti nganisa uye mukuru-kuchinyanya muviri, wako glycogen zvitoro vari venyu tsandanyama ‘chikuru kunobva simba.

Asi kwenguva yakareba muchiitwa, ukuru izvo carbs anoshandiswa kunotsamira zvinoverengeka pamusoro. Izvi zvinosanganisira kusimba, mhando kurovedza uye dzenyu kunopindirana kudya.

tsandanyama dzako ‘glycogen muzvitoro mishoma. Sezvo izvi zvitoro kuva kwezvinoshandiswa, goho rako uye umbirimi kudzikire.

Studies zvawo dzakaratidza kuti carbs anogona kuwedzera glycogen zvitoro uye Utilisation apo boosting carb oxidation panguva yechiitwa.

Carb vachizvitakudza, kunosanganisira unoparadza mukuru-carb zvokudya kwemazuva 1-7, iri nzira chinozivikanwa kuti maximize glycogen muzvitoro.

Protein

Zvidzidzo zvizhinji vakanyora zvingakwanisa pre-Workout mapuroteni manwiro kuvandudza mitambo unongotaura.

Kudya mapuroteni (oga kana carbs) asati kushandisa zvakaratidzwa kuwedzera tsandanyama mapuroteni usage.

Imwe ongororo yakaratidza zvakanaka anabolic mhinduro pashure vechikamu ukaparadza 20 magiramu pamusoro whey mapuroteni pamberi muviri.

Other kubatsira kudya mapuroteni pamberi muviri dzinosanganisira:

  • A nani anabolic mhinduro, kana tsandanyama kukura.
  • Nani tsandanyama kupora.
  • simba upiwe dzakaonda body mass.
  • Inosimudzira tsandanyama unongotaura.

mafuta

Nepo glycogen rinoshandiswa kuti nganisa uye mukuru-kusimba tichibatwa muviri, mafuta ari tsime huni refu uye nepakati-kuti-shoma-umbirimi muviri

Vamwe ongororo havawanzoiti migumisiro mafuta yaunodya pamusoro mitambo unongotaura. Zvisinei, ongororo iyi akatarisa kumusoro-mafuta zvokudya pamusoro kwenguva yakareba, pane risati maekisesaizi.

Somuenzaniso, imwe ongororo yakaratidza kuti-vhiki mana zvokudya zvinosanganisira 40% mafuta wakawedzera kutsungirira kumhanya kanomwe utano, akadzidziswa dzokumhanya.

pfupiso

Carbs kubatsira maximize glycogen muzvitoro kuti mukuru-kuchinyanya muviri, apo mafuta anobatsira mupopotedzane muviri wako kwenguva yakareba, vanga vaneta zvishoma zvikuru. Zvichakadai, mapuroteni kunonatsiridza tsandanyama mapuroteni usage uye anobatsira kupora.

The Nguva Yako Pre-Workout Meal Is Key

Nguva ichaitika wako kudya zvakare chinhu chinokosha pre-muviri kudya kunovaka.

Kuti maximize migumisiro kurovedzwa kwenyu, edza kudya zvokudya zvakakwana ine carbs, mapuroteni uye mafuta maawa 2-3 pamberi penyu maekisesaizi.

Zvisinei, mune zvimwe zviitiko, ungasakwanisa kukwanisa kupinda zvizere noupfu maawa 2-3 asati kushanda kunze.

Pakadaro, unofanira kukwanisa kudya kwayo pre-Workout kudya. Zvisinei, yeuka kuti nokukurumidza iwe kudya pamberi Workout wako, duku uye nyore kudya inofanira kuva.

Kana kudya maminitsi 45-60 asati Workout wako, sarudza zvokudya nyore kugaya uye dzine kazhinji carbs uye vamwe puroteni.

Izvi zvichakubatsira kudzivisa chero dumbu kusanzwa panguva yechiitwa.

pfupiso

Zvinofanira inokurudzirwa ukaparadza zvizere noupfu maawa 2-3 pamberi Workout yenyu. For kudya kudyiwa pedyo Workout wako, sarudza nyore carbs uye vamwe puroteni.

Vamwe Mienzaniso Pre-Workout Meals

Ndezvipi zvokudya uye zvakadini kudya kunobva mhando, nguva uye kusimba ari Workout.

A pachitonga thumbs yakanaka kudya musanganiswa carbs uye mapuroteni asati maekisesaizi.

Kana kudya mafuta enyu pre-Workout kudya, saka apere maawa anopfuura mashoma asati Workout yenyu.

Heino mimwe mienzaniso nepakati pre-Workout zvokudya:

Kana Workout Your Kunotanga Within 2-3 Hours kana More

  • Zai omelet uye rose-zviyo tositi zvikamu pamwe yekotapeya kupararira uye mukombe muchero
  • Sandwich wose-zviyo chingwa, wakawondereiko kudai mapuroteni uye kurutivi Salad pamusoro
  • Dzakaonda mapuroteni, mashava mupunga uye zvakakangwa muriwo

Kana Workout Your Kunotanga Within 2 Hours

  • A mukombe oatmeal zvikamu chete mabhanana uye sliced almonds
  • Protein smoothie yakaitwa mukaka, mapuroteni upfu, mabhanana uye vakavhengana michero
  • Wose-tsanga nechipiriso uye mukaka
  • Natural omuarumondi ruomba muchero kuchengetedza sandwichkuva wose-zviyo chingwa pamusoro

Kana Workout Your Kunotanga Muawa imwe kana Kuderera

  • Nutrition bhaa pamwe mapuroteni uye kwakanaka pakugadzira
  • Greek yogati uye muchero
  • A nhindi michero, zvakadai somunhu mabhanana, orenji kana apuro

Yeuka kuti haufaniri kudya zvakawanda pre-Workout zvokudya panguva dzakasiyana. Just sarudza chimwe chaizvozvo.

Nokuti migumisiro yakanakisisa, kuedza zvakasiyana timings uye inotonhorera nziyo.

pfupiso

Mubatanidzwa carbs uye mapuroteni pachii pre-Workout zvokudya. Fat kunogonawo kubatsira, asi apere maawa zviviri pamberi muviri.

Supplements kunokwanisa kubatsirawo Asati Exercise

Chinamatidzwa kushandiswa kwakazara zvemitambo. zvigadzirwa izvi anogona kuvandudza mabasa, kuvandudza simba, kuwedzera dzakaonda body mass uye kuderedza kuneta.

Pazasi pane yakanakisisa pre-Workout zvokuwedzera.

Creatine

Creatine zvimwe ndiyo inowanzoshandiswa mitambo chinamatidzwa.

Zvakaratidzwa kuwedzera kwetsandanyama, tsandanyama internet kukura uye tsandanyama simba uye simba, zvose apo kunonokerei kuneta.

Kunyange zvazvo zviri zvinobatsira kutora creatine pamberi Workout, zvinoita sokuti kunyange zvikuru kana ikatorwa shure Workout.

Kutora 2-5 magiramu ose creatine monohydrate pazuva unoshanda.

zvine caffeine

Chimwe makomborero akawanda, caffeine zvakaratidzwa kuvandudza mabasa, kuwedzera simba uye simba, kubatsira kuderedza manzwiro kuneta uye zvokonzera mafuta nokupisa.

Caffeine inogona zvaparadzwa kofi, tii uye simba anonwa, asi rinogonawo kuwanikwa pre-Workout zvokuwedzera uye mapiritsi.

Hazvina basa here kuti iwe kuchiipedza iyo, sezvo kazhinji zvinokonzerwa dzayo kuita zvakafanana.

Zvine caffeine wacho nenhamba Migumisiro vanoonekwa maminitsi 90 pashure rinodyiwa. Zvisinei, zvakaratidzwa kuti kubudirira kunyange kana anwa maminitsi 15-60 isati maekisesaizi.

Mapazi-Chain Amino Acids (BCAAs)

BCAAs anoreva zvinokosha amino acids valine, leucine uye isoleucine.

Ongororo dzakaratidza kuti nokutora BCAAs pamberi vanga vaneta anobatsira kukuvara kuderera tsandanyama uye kuwedzera tsandanyama mapuroteni usage.

A dose 5 magiramu kana kupfuura, vanenge paawa asati kushandisa, ndiyo inoshanda.

Beta-Alanine

Beta-alanine chiri amino asidhi kuti anowedzera yenyu tsandanyama wedzimba carnosine. Zvakaratidzwa kuti zvikuru kuti nganisa uye mukuru-umbirimi kurovedza.

It anoita izvi nokuwedzera maekisesaizi kugona uye tsandanyama kutsungirira apo mukuderedza kuneta.

Zvavakabvumirana daily dose ndiyo 2-5 magiramu, izvo zvinenge 0.5 magiramu apere asati Workout wako.

Multi-chirungiso Pre-Workout Supplements

Vamwe vanhu vanoda zvinhu kuti ane musanganiswa pakati zvokuwedzera ataurwa pamusoro.

Tikafunga zvinhu izvi vangava synergistic migumisiro uye kuvandudza mabasa yekudyidzana.

Caffeine creatine, Beta-alanine, mapazi-chain amino acids, arginine uye B mavhitaminzi vari pakati anowanzodanwa kushandiswa pakugadzira mune zvinhu izvi.

Izvi pre-Workout zvokuwedzera kwaratidzwa kuti kuwedzera basa goho, simba, kutsungirira, anaerobic simba, maitiro nguva, chinangwa uye akamuka.

The chaiyo dose kunobva chigadzirwa, asi zviri kazhinji varumbidzwa kutora kwavari anenge 30-45 maminitsi pamberi muviri.

pfupiso

Creatine, caffeine, BCAAs uye Beta-alanine kazhinji varumbidzwa pamberi Workout. Multi-chirungiso kwerubwinyo rwakagara rwuripo-Workout zvokuwedzera vanobatanidza zvinhu zvakasiyana zvakawanda Zvakanyanya Kunaka Panguva Yepamuviri makomborero.

Hydration Ko Also Unokosha

muviri wako anoda mvura kuti ushande.

hydration Good zvakaratidzwa kutsigira uye kunyange kuvandudza mabasa, apo kupera mvura mumuviri kwave chokuita zvinokosha kunodzikira mukuita

Zvinofanira akakurudzira ukuparadze zvose nemvura uye yavaibvisa pamberi muviri. Izvi zvichaita kuvandudza Urume nepakati (32, 33).

The American College of Sports Medicine (ACSM) rinokurudzira kunwa 16-20 Ounces (0.5-0.6 litres) emvura maawa anopfuura mana asati muviri uye 8-12 Ounces (0.23-0.35 litres) emvura maminitsi 10-15 asati muviri (32 ).

Uyezve, dzinorumbidza mabhodhoro ch rine yavaibvisa kubatsira kuyeuka zvinwiwa (32).

pfupiso

Mvura kunokosha kuti vaita. Zvinofanira inokurudzirwa kunwa mvura uye yavaibvisa tubhokisi zvinwiwa vasati muviri kusimudzira Urume mwero uye kudzivirira kunyanyisa mvura mvura kurasikirwa.

Kuverengera It All Together

Kuti maximize maitiro ako uye kupora, zvakakosha kuti mupopotedzane muviri wako zvakanaka zvinovaka muviri pamberi Workout.

Carbs kubatsira maximize muviri wako anokwanisa kushandisa glycogen kuti mupopotedzane nganisa uye mukuru-kuchinyanya zviitwa, apo mafuta anobatsira mupopotedzane muviri wako kuti yakareba muviri muzvirongwa.

Kudya mapuroteni kunobatsira kuvandudza tsandanyama mapuroteni usage, kudzivirira kukuvara tsandanyama uye pave kupora.

hydration Good wakabatanawo kuti kunowedzera unongotaura.

Pre-Workout zvokudya zvinogona kudyiwa maawa matatu kuti maminitsi 30 pamberi Workout. Zvisinei, sarudza zvokudya nyore kugaya, kunyanya kana Workout yako inotanga neawa rimwe zvichidzika. Izvi zvichakubatsira kudzivisa nomudumbu kusanzwa.

Uyezve, vakawanda zvinowedzera siyana anogona kubatsira kuita uye pave kupora.

Panopera zuva, nyore pre-Workout kudya miitiro inogona kufamba rwendo rurefu mukubatsira iwe kuita nani uye achapora nokukurumidza.

Pre Workout Meal

A Pre Workout kudya ndiko kudya okupedzisira iwe kudya pamberi Workout yenyu. The guru chinangwa pamwe Pre Workout kudya kuti uparadze zvose makabhohaidhiretsi uye mapuroteni mune dzimwe chimiro nguva vasati Workout wako kudzivirira tsandanyama glycogen kuparadzwa, kuderedza tsandanyama mapuroteni nokuputsika uye kuderedza cortisol mumatunhu.

The chaizvo kusiyana zvichienderana zvinhu zvakafanana purogiramu yako, nenguva zuva yauri kushanda kunze, mhando kurovedza uye dzenyu Mishonga zvavanosarudza.

Zvichienderana yako nomumwe zvaunoda, unogona kungorega hwandaiva kudya vaviri maawa pamberi Workout rako kana iwe unogona kudya duku pashure Workout yako zvakanaka. Kana uri kuedza kupfeka vakawanda unogona kunyange kuita zvose.

Post Workout Meal

The Post Workout kudya ndiko kudya wokutanga iwe udye pashure Workout yenyu. chidyo ichi kuridza kupfuura basa unokupai muviri zvose zvichava vanoda kuti kugadziridzwa uye kupora. Chinangwa Post Workout kudya ndiko muzadze tsandanyama glycogen rakanga kwezvinoshandiswa panguva Workout wako, kuderedza tsandanyama mapuroteni Kuparara anokonzerwa muviri, kuwedzera mapuroteni usage, kudzivirira soreness, kuwedzera kupora uye kuderedza cortisol mumatunhu pamwe.

Kuti zvose pamusoro zvichiitika zvinobudirira, muviri wako zvakare vachada makabhohaidhiretsi uye mapuroteni.

Zvinokurudzirwa kuti uchapedza wako romukova Workout kudya Zvakanakisa mukati maminitsi 30 okutanga pashure kurovedzwa kwenyu nokuti kana muviri wako zvakakwana primed uye vakagadzirira kuisa zvinovaka muviri kuti kushandiswa zvakanaka.

Tiri kufunga kupfuura pamwe maximizing vanga vaneta zvedu uye kuwana uchitsanya zvabuda. Inoshanda vanga vaneta zvinoda zvakakodzera chisati chavapo uye pambiru Workout kudya kunovaka. Nanganai yepamusoro uye kusarudza zvakanaka zvinopa mapuroteni uye makabhohaidhiretsi, asi chinonyanya kukosha, sarudza zvokudya inoenderana yenyu pezvatinoda. Regai kusimbisa pamusoro chaizvo uye regai kuti kuoma! Nakidzwa zvokudya zvako uye kurovedza vafare!