Ama-Top 6 Oku-Pre-Workout Ideas Ideas

Imikhiqizo kanye ne-Cons of a Pre-Workout Snack

Ukusebenzisa esiswini esigcwele ngokuvamile umqondo omubi. Ukuvimbela, ukuchithwa kanye nesifiso esijwayelekile sokuthatha uphuzo nokugaya kungadala ukusebenza. Kodwa uma isisu sakho sigxuma futhi uqala ukuzizwa ubuthakathaka ngenxa yokuthi awuzange uthole ukudla ngamahora, ukuqeqeshwa kwakho kungase kuhlupheke. Ngakho-ke nje nini, kufanele udle nini nokuthi ungakanani ngaphambi kokuqeqeshwa?

Isihluthulelo sokudla ngaphambi kokuzivocavoca ukuqiniseka ukuthi unamandla okwanele okuphefumula umzimba wakho , ngaphandle kokuhamba ngokweqile nokudla amakholori angadingekile.

Kodwa ukuphuma kwe-glycogen (uphethiloli osekela imisipha ye-muscle), ungafaka umgijimi engozini yokubamba, noma ukushaya udonga -ukuzizwa okunesibindi sokubuthakathaka, ukudideka nokukhathala okukhulu. Ukushaya udonga empeleni kunzima kakhulu ukukwenza, futhi uma kwenzeka, ngokuvamile kudinga amahora amaningana aqhubekayo wokuvivinya umzimba okunamandla ngaphambi kokuba umgijimi asengozini yokubamba. Amaphesenti angamashumi ayisishiyagalolunye kithi angeke athole lesi sizwe esingenakuqondakala uma kwenzeka.

Iningi lethu ngokuvamile linalo i-glycogen egciniwe egciniwe emzimbeni wethu ukuze siphumelele kalula umsebenzi wokugcina amaminithi angu-90 ngaphandle kokudinga ukudla okunye. Amanzi yedwa akwanele ekusebenzeni okuningi. Kodwa uma ungakadli amahora amaningana, futhi ufuna into encane ngehora ngaphambi kokuvivinya umzimba, kunezinye zokudla okulula kokuqala okusebenza kangcono kunabanye.

Nazi embalwa imibono yokudlalwa ngaphambi kokusebenza ukuze uzame

1. Izithelo Smoothie. Ukusondelana nesikhathi sakho sokuzivocavoca, ukudla okunamandla okuncane ongafuna ukukudla. A pre-ukuzivocavoca smoothie angenza iqhinga. Hlanganisa nebhanana le-1/2 (Ngithanda ubhanana obunamakhaza ama-smoothies), ama-berries ambalwa, ama-2 T amaprotheni powder, ambalwa ambalwa ase-kale kanye no-1-2 C amanzi emgodini futhi une-pre-Workout evuselelayo futhi eyanelisayo ukudla okuncane.

1. AmaKoconut Water. Enye yezinto eziqabulayo ngaphambi kokuzivocavoca ingilazi elula yamanzi kakhukhunathi epholile. Kuyanelisa, kugcwalisa futhi kugcwele ama-carbs ashicilelwe kalula kanye nama-electrolyte, njenge-potassium.
2. I-Almond Butter kwi-Apple. Lokhu kungenye ukugcwalisa, nokudla okunamnandi. Ngeke igaye ngokushesha emibonweni emibili yokuqala, kodwa kuyisidingo esilula, sokuhamba phambili kokusebenza.

1. Ama-berries amasha nge-Cottage Cheese noma i-yogurt. Futhi, lokhu kuzothatha okungaphezulu ukugaya, kodwa kuzosiza amandla okusebenza okude futhi kukugcine uzwela ulambile kuze kube yilapho ungaba nesidlo esifanele sokufunda.
2. Iqanda le-Hardboiled ne-whole toast yesinkwa. Lokhu kungemuva kokudla okuyisisekelo okungabizi futhi kulula ukuyilungisa.
3. Ubisi lwe-Chocolate. Lo mqondo olula wabuyela emuva izindaba njengento yokuphumula yokuzivocavoca emva kokuzivocavoca okwakukuhle, uma kungcono kunanoma isiphi isiphuzo sezemidlalo. Ngesizathu esihle. Ubisi lwe-Chocolate unenani elihle lama- carbohydrate namaprotheni ukusiza ukulungisa umonakalo wemisipha emva kokusebenza okunzima. Ibuye inikeze ukudla okulula, okulula, ngaphambi kokuzivocavoca. Vele ungahambi nge-milk-i-pint ingaba ningi uma wenza umzuzu wokugcina wamaminithi angu-30-45.

Okubalulekile

Ukudla ngaphambi kokuzivocavoca okufutshane kuyakhethwa. Kunezizathu eziningi ezinhle zokugwema ukudla ngaphambi kokuzivocavoca, futhi uma ngokuvamile udla ukudla okujwayelekile kathathu kanye nokudla okuncane ngosuku, cishe akudingeki ukhathazeke kakhulu ngokudla ngaphambi kokuzivocavoca okuhlala ngaphansi kwehora. Uma, ngakolunye uhlangothi, unesidlo sakusihlwa esingavamile, ungadli ukudla, noma ungumdlali onzima kakhulu ekuqeqeshweni okuphakeme, kungase kudingeke ukuba ucabangisise ukuthi yini nesikhathi esidla ngaphambi kokuqeqeshwa.

Hlola indlela yakho yansuku zonke, imikhuba yokudla, namaphethini okudla ngaphambi kokudla ngokuzenzekelayo, okungadingekile kokuqala kokusebenza khalori ngoba nje uzwe ukuthi kubalulekile ukudla okuthile ngaphambi kokuzivocavoca. Okuyiqiniso ukuthi abantu abaningi ngeke badinge isiphuzo sezemidlalo esikhethekile, imigoqo yamandla noma ukudla okunamandla okukhuthaza amandla ngaphambi kokuba baye ejimini ukuze bathathe isikhathi sokuzivocavoca ngomzuzu 45-60. Kodwa uma uzizwa ulambile futhi ungadli emahoreni amaningana, ukudla okulula futhi okunempilo kufana nalabo okuphakanyisiwe ngenhla kungase kube yilokho okudingayo ngomsebenzi olula weminithi engu-60.