Pre-Workout Nutrition: He aha ki te kai mua i te Workout

Kei te titiro tonu kaitäkaro me inapō tinana mō ngā huarahi ki te whakapai ake i to ratou mahi, me te whakatutuki i ō rātou whāinga.

Ka taea e kai tōtika pai te tauturu i to koutou tinana te mahi pai, me te ora tere i muri i ia tūmomo.

Optimal horomanga matūkai mua ki te faaohipa e kore anake te āwhina whakanui koe tou mahi, engari ano hoki whakaiti kino uaua.

Tenei he mea katoa e hiahia ana koe ki te mohio e pā ana ki mua-īngoa kai tōtika

E mohio ana aha ki te kai He Mahu’inga

Hihiri ki to koutou tinana ki te matūkai tika mua ki te faaohipa e hoatu e koe te pūngao me te kaha e hiahia ana koe ki te mahi i pai.

Ia macronutrient he tūranga motuhake i mua i te tūmomo. Heoi, ko te ōwehenga i roto i nei e hiahia ana koe ki te pau a ratou rerekē i te takitahi me te momo o te mahi.

Kei raro ko te titiro poto i te tūranga o ia macronutrient.

carbs

whakamahi koutou uaua te kūhuka i i carbs mō te wahie.

Glycogen Ko te ara te tukanga tinana me toa te kūhuka, te nuinga i roto i te ate, me uaua.

Hoki poto me te mahi nui-kaha, o koutou toa glycogen he pūtake matua o koutou uaua ‘o pūngao.

Ko mo mahi roa, te tohu ki nei carbs e whakamahia tei runga i te maha o ngā āhuatanga. Ko ētahi o ēnei ko te kaha, momo o te whakangungu me koutou kai whānui.

He iti toa glycogen koutou uaua ‘. Ka rite ki enei taonga hei mauriora, whakaititia koutou putanga me te kaha.

Kua whakaaturia ngā wā Studies e taea te whakanui ake carbs toa glycogen me te whakamahi i te boosting carb piti hāora i roto i mahi.

Carb uta, e ngā kai i te kai nui-carb mo 1-7 ra, ko te tikanga pai-mohiotia ki te whakanui toa glycogen.

pūmua

Kua tuhia maha rangahau te pūmanawa o mua tūmomo-kohi pūmua ki te whakapai ake i te mahinga sipoti.

Kua kai pūmua (anake ranei ki carbs) i mua ki te faaohipa kua whakakitea ki te whakapiki ake i uaua te kōtuitanga pūmua.

whakakitea Kotahi ako he whakautu pai anabolic i muri pau kaiuru 20 karamu o waikuruwhatu pūmua i mua i mahi.

Ētahi atu painga o te kai pūmua i mua i mahi ngā:

  • He whakautu anabolic pai, ranei tupu uaua.
  • whakaora uaua ake.
  • kaha nui ake a papatipu tinana hiroki.
  • mahi uaua nui ake.

Fat

Ahakoa te whakamahia glycogen mō te poto me te tiketike-kaha pāngia o te mahi, te ngako ko te puna o te wahie mo roa me āhua-ki-iti-kaha mahi

Kua whakatakina ētahi rangahau nga pānga o te horomanga ngako i runga i mahi sipoti. Heoi, ka titiro enei akoranga i kai nui-ngako i runga i te wā roa, nui atu i mua ki te faaohipa.

Hei tauira, ka whakakitea e kotahi ako pehea te kai wha-wiki ngā o 40% ngako nui haere ngā wā rere manawanui i roto i hauora, kaitiaki whakaakona.

WHAKARĀPOPOTOTANGA

Carbs tauturu i whakanui toa glycogen mō te mahi nui-kaha, i tauturu ngako penehīni ki to koutou tinana no te roa, workouts iti kaha. Na, whakapiki i pūmua uaua te kōtuitanga pūmua me taonga ora.

Ko matua te Timing o tou Kai mua-Workout

Ko hoki te wā o to koutou kai tētahi āhuatanga nui o mua mahi-kai tōtika.

Hei whakanui i te hua o tou whakangungu, ngana ki te kai i te kai oti kei roto carbs, te pūmua, me te ngako 2-3 haora i mua i mahi ki a koutou.

Heoi, i roto i ētahi wā, e kore ai e taea ki te tiki i roto i te kai tonu 2-3 haora i mua i te mahi i roto i a koutou.

I roto i taua take, ka taea tonu te kai e koe i te kai i mua i īngoa-tika. Heoi, kia mau i roto i te ngakau e te wawe kai koe i te aroaro o to koutou īngoa, kia waiho te iti me te ohie te kai.

Ki te kai koe 45-60 meneti i mua ki tou īngoa, whiriwhiri kai e te hunga kuware ki te ngaungau me i roto i te nuinga carbs me etahi pūmua.

Tenei e āwhina ki te ārai i tetahi hūhi puku i roto i mahi.

WHAKARĀPOPOTOTANGA

E manakohia ana ki te pau i te kai tonu 2-3 haora i mua i to koutou tūmomo. Hoki kai kai ofi ange ki tou īngoa, whiriwhiri carbs ohie me etahi pūmua.

Ētahi tauira o Meals mua-Workout

E kai me te nui, ki te kai tei runga i te momo, roanga, me te kaha o te tūmomo.

He ture pai o te koromatua, ko te ki te kai i te ranunga o carbs me te pūmua i mua ki te faaohipa.

Ki te kai koe ngako ki tou kai mua īngoa-, na kia reira pau i te iti rawa i te tahi haora i mua i to koutou tūmomo.

Here te tahi mau hi’oraa o kai mua tūmomo-taurite:

Ki te tīmata tō Workout roto i 2-3 Haora atu ranei

  • Egg omelet me inu katoa-witi i haaati ki horapa awhekātō me te kapu o te hua
  • Sandwich runga katoa-witi taro, pūmua kikokore me te huamata taha
  • pūmua kikokore, te raihi parāone, me huawhenua pahuhu

Ki te tīmata tō Workout roto i 2 Haora

  • i haaati te kapu o te oatmeal ki panana me te tapatapahi aramona
  • Pūmua smoothie hanga ki te waiu, pūmua paura, panana me hua whakauru
  • totokore katoa-witi, me te waiu
  • Natural pata aramona, me te hua tiaki hanawiti i runga i te taro katoa-witi

Ki te tīmata tō Workout roto te Hour Iti ranei

  • pae Nutrition ki pūmua, me te maitai kai
  • miraka pē Kariki me hua
  • He wahi o te hua, pērā i te panana, karaka aporo ranei

Kia mahara ki e kore e hiahia ana koe ki te kai maha kai mua tūmomo-i ngā wā rerekē. whiriwhiri tika tetahi o enei.

No te hua pai, whakamātautau ki wā rerekē me tito matūkai.

WHAKARĀPOPOTOTANGA

e tūtohu te huinga o carbs me te pūmua mō ngā kai i mua tūmomo-. Ka taea hoki e painga Fat, engari kia pau te reira i te iti rawa e rua haora i mua i mahi.

Tāpiringa taea hoki kia Whaihua mua Exercise

he noa i roto i te hākinakina whakamahi tāpiritanga. kia whakarei ēnei hua mahi, te whakapai ake kaha, ake i papatipu tinana kikokore, me te whakaiti i rohirohi.

Kei raro ko etahi o te pai tāpiringa mua tūmomo-.

Creatine

Ko pea Creatine te tāpiritanga hākinakina tino whakamahia nuitia.

Kua whakaaturia te reira ki te whakapiki ake i uaua papatipu, te rahi uaua muka me te kaha uaua, me te mana, katoa i roa rohirohi.

Ahakoa te reira ‘aonga ki te tango i creatine i mua i te īngoa, te mea te reira ki te kia ara whai hua ake ina tangohia i muri i te tūmomo.

Tango 2-5 karamu o creatine monohydrate ia ra he whai hua.

te kawhe

I roto i maha atu painga, kua whakakitea kawhe ki te whakapai ake i te mahinga, ake i te kaha me te mana, te āwhina whakaiti i mana’o o rohirohi, me te whakaongaonga tahunga ngako.

Ka taea te pau kawhe i roto i te kawhe, tea me te pūngao inu, engari e taea hoki e kitea taua mea i roto i tāpiringa mua tūmomo-me pire.

e kore e tino mahu’inga e pau koe i te reira, pera me ona pānga i runga i mahi he te nuinga o te taua.

E kitea pānga tihi o kawhe 90 meneti i muri i te kohi. Heoi, kua whakakitea reira ki te kia whai hua noa ka ingested 15-60 meneti i mua ki te faaohipa.

Branched-Faahororaa Amino waikawa (BCAAs)

BCAAs tirohia ki te faufaa waikawa amino valine, leucine me isoleucine.

Kua whakaaturia Studies e tango BCAAs te aroaro o workouts āwhina kino heke uaua, me te hua uaua te kōtuitanga pūmua.

He whai hua te horopeta o 5 karamu atu ranei, i te iti rawa he haora i mua ki te faaohipa,.

Beta-Alanine

Beta-alanine ko te waikawa amino e faarahi koutou toa uaua o carnosine. Kua whakaaturia te reira ki te kia whai hua tino mo te poto me te tiketike-kaha mahi.

e te reira i tenei e te whakanui ake kaha mahi me te uaua manawanui i whakaiti rohirohi.

Ko te horopeta rā tūtohutia ko 2-5 karamu, o nei kia pau i te iti rawa 0.5 karamu mua ki tou tūmomo.

Maha-whakauru Ngā āpitihanga mua-Workout

hiahia ētahi iwi hua e roto i te whakakotahitanga o nga tāpiringa whakahuatia i runga ake.

kia whai i te huinga o enei kai pānga synergistic me te whakapai ake mahi tino.

He kawhe, creatine, beta-alanine, waikawa amino branched-mekameka, arginine me te B huaora i roto i te kai tino whakamahia nuitia i roto i enei hua.

Kua whakaaturia enei tāpiringa mua tūmomo-ki te whakapiki ake i putanga mahi, kaha, manawanui, te mana hāorakore, wa tauhohe, arotahi me te tokanga.

Tei te horopeta ngā i runga i te hua, engari te tūtohu te tikanga reira ki te tango ia ratou e pā ana ki te 30-45 meneti i mua i mahi.

WHAKARĀPOPOTOTANGA

Kei te maha tūtohutia Creatine, kawhe, BCAAs me beta-alanine i mua i te tūmomo. Maha-whakauru tāpiringa mua tūmomo-ngā maha kai rerekē mō painga tino.

Hydration He hoki Māhina

Me wai tō tinana ki te mahi.

Kua whakaaturia hydration He pai ki te paturu a tae noa whakarei mahi, i kua maroketanga kua hono ki heke nui i roto i te mahi

E manakohia ana ki te pau e rua wai me te konutai i mua i mahi. Tenei ka whakapai ake toenga inu (32, 33).

Ko te American College o Sports Medicine (ACSM) taunaki inu 16-20 hekere (0.5-0.6 rita) o te wai i te iti rawa e wha haora i mua i mahi, me te 8-12 hekere (0.23-0.35 rita) o te wai 10-15 meneti i mua i mahi (32 ).

I tua atu, tūtohu kai ratou i te inu e kei konutai ki te āwhina i pupuri fluids (32).

WHAKARĀPOPOTOTANGA

He nui hoki te mahi Water. E manakohia ana ki te inu i te wai, me inu konutai-kei roto i mua i mahi ki te whakatairanga toenga inu, me te ārai i nui mate inu.

Te tuku i te reira katoa Fakataha

Hei whakanui i tou mahi, me te whakaora, te mea nui ki te penehīni ki to koutou tinana ki te matūkai tika i mua i te tūmomo.

Carbs tauturu i whakanui āheinga o tou tinana ki te whakamahi i glycogen ki te penehīni ki poto, me te tiketike-kaha mahi, i tauturu ngako penehīni ki to koutou tinana no te wā mahi roa.

tauturu kai pūmua whakapai ake uaua te kōtuitanga pūmua, te ārai kino uaua, me te whakatairanga ora.

Kei te hono hoki hydration pai ki te mahi whakarei.

Ka taea te kai kai mua-tūmomo toru haora ki te 30 meneti i mua i te tūmomo. Heoi, whiriwhiri kai e te hunga ngāwari ki te ngaungau, rawa, ki te tīmata tō īngoa i roto i te kotahi haora iti iho ranei. Te reira e tauturu ia outou ia ape puku hūhi.

I tua atu, ka taea e maha tāpiringa rerekē tauturu mahi, me te whakatairanga ora.

I te mutunga o te ra, ka taea e ngā mahi kai tōtika mua tūmomo-ohie haere te ara roa i roto i te āwhina ia koutou te mahi pai, me te ora tere.

Kai Workout mua

He kai tūmomo mua ko te kai whakamutunga kai koe i te aroaro o to koutou tūmomo. Ko te whāinga nui ki te kai tūmomo mua ko ki te pau e rua warowaihā me te pūmua i roto i te tahi mau puka wā i mua i to koutou īngoa ki te ārai i uaua glycogen kēkeno, whakaiti uaua pūmua rärangi, me te whakaiti i ngā taumata cortisol.

Ka rerekē te pau i runga i nga mea rite tou hōtaka rānei, te wa o te ra e mahi i a koutou, i te momo o te whakangungu me koutou ake manakohanga kai.

Runga anō i tō hiahia takitahi, e taea noa te whai koe i te kai noa o haora i te tokorua i te aroaro o to koutou īngoa ranei e taea te whai e koe te kai iti tika i muri i to koutou tūmomo. Ki te kei te ngana koe ki te hoatu i runga i papatipu kia ara mahi koe e rua.

Post Kai Workout

Ko te Post tūmomo kai ko te kai tuatahi kai koe i muri i tou īngoa. Tenei kai nui te tūranga nui rawa i roto i te hoko i te tinana ki te mea katoa e hiahia ai mo te hanga, me te ora. Ko te whāinga o te Post kai tūmomo ko ki te kapi glycogen uaua e i te mauriora i roto i to koutou īngoa, whakaiti raru uaua pūmua meinga e mahi, whakanui i te kōtuitanga pūmua, te ārai tetahi raru, whakarei whakaora me te whakaiti i ngā taumata cortisol rite te pai.

Ki te hanga tupu katoa o te runga ake pai, ka hiahia ano koutou tinana warowaihā me te pūmua.

E tūtohutia ana kia pau tou pou kai tūmomo tano i roto i te 30 meneti tuatahi i muri i tou whakangungu no te mea ko tenei, ka he tino te tu ia, me te rite ki te hoatu matūkai ki te whakamahi pai tou tinana.

He nui ake āwangawanga atu ake ake ki te whakanui i to tatou workouts me whiwhi hua tere matou. rapu workouts tōtika mua e tika ana, me te pou tūmomo kai tōtika. Arotahi ana ki te kounga, me te kōwhiri i te puna pai o te pūmua, me te warowaihā, engari tino nui, whiriwhiri kai e hāngai koutou ake manakohanga. Kaua e fakamamafa’i mo nga pau, me te kore e haafifi i te reira! Kia pai to koutou kai, me te whakangungu hari!