Ungazi ukubaluleka kokudla ngaphambi kokuvivinya umzimba , noma kunjalo, lokho okudla emva kokuzivocavoca kungaba okubaluleke kakhulu. Ngesikhathi ukudla kwakho kwangaphambi kokuzivocavoca kungaqinisekisa ukuthi izitolo ezanele ze-glycogen zitholakalayo ukusebenza kahle (i-glycogen iyimithombo yamandla evame ukusetshenziselwa ukuzivocavoca ), ukudla kwakho kokuzivocavoca kubalulekile ekutheni uphinde uthuthuke futhi kuthuthukise ikhono lakho lokuqeqesha njalo.
Gcina la maphuzu ayisihlanu engqondweni uma uhlala emva kokusebenza okunzima.
Hlela kabusha
Ukuqala kokudla okunomsoco emva kokuzivocavoca ukubuyisela noma yikuphi uketshezi olulahlekile ngesikhathi sokuzivocavoca. Ngokuvamile, indlela engcono kakhulu yokunquma ukuthi uphuze kangakanani (noma amanzi okuphuza ezemidlalo ) yilezi:
- Zigugu ngaphambi nangemva kokuzivocavoca bese ushintsha ukulahlekelwa kwamanzi.
- Phuza ama-20-24 fl oz amanzi kuwo wonke ama-lb ayilahlekile.
Ukudla Emva kokuzivocavoca
Kubalulekile futhi ukuba abadlali bezinga eliphakeme badle ama-carbohydrate angakwesokudla, njengezithelo ezintsha, izithelo, i-smoothie noma i-carbose kalula engakapheli imizuzu engu-15 emva kokuzivocavoca ukusiza ukubuyisela i-glycogen. Ucwaningo lubonise ukuthi ukudla amagremu ama-0.3-0.6 we-carbohydrate ngamakhilogremu amabili wesisindo somzimba kungakapheli amahora amabili okuzivocavoca umzimba kubalulekile ekwakheni izitolo ezanele ze-glycogen zokuqeqeshwa okuqhubekayo. Ilinde isikhathi esingaphezu kwamahora amabili ukuze adle imiphumela engaphansi kwamaphesenti angu-50 glycogen agcinwe emisipha.
Isizathu salokhu ukuthi ukusetshenziswa kwe-carbohydrate kuvuselela ukukhiqizwa kwe-insulini, okusiza ukukhiqizwa kwe-muscle glycogen. Nokho, umphumela we-carbohydrate kwisitoreji se-glycogen ufinyelela epulazini. Khumbula ukuthi uma uzivocavoca futhi ungasebenzi kanzima nsuku zonke, inani lama-carbs odinga ukulidla ngemva kokuzivocavoca kwehla ngokuphawulekayo.
I-Carbohydrate Plus yokuPhuthukiswa Kokushesha Kweprotheyini
Ucwaningo lubonisa ukuthi ukuhlanganisa amaprotheni ne-carbohydrate engakapheli imizuzu engamashumi amathathu yokuzivocavoca cishe kuphindwe kabili impendulo ye-insulin, okuholela ku-glycogen eyengeziwe. I-carbohydrate engcono kumaprotheni isilinganiso salomphumela ngu-4: 1 (amagremu amane we-carbohydrate ngayinye igremu yeprotheni). Ukudla amaprotheni amaningi kunalokho, kodwa, kunomthelela omubi ngoba unciphisa ukuvuselelwa kabusha nokuvuselelwa kwe-glycogen. Ucwaningo oluthile oluthole ukuthi abagijimi abavutha nge-carbohydrate kanye namaprotheni babenezitolo ezingamaphesenti angu-100 ezitolo ezinkulu ze-glycogen kunelabo abadla kuphela ama-carbohydrate. I-insulin yayiphakeme nakakhulu kulabo abadla i-carbohydrate ne-protein yokuphuza.
Izidingo zeProtheni Ngemuva kokuzivocavoca
Ukusebenzisa amaprotheni kuneminye imisebenzi ebalulekile emva kokuzivocavoca. Amaprotheni anikezela ama-amino acid edingekayo ukuze akhe kabusha izicubu zomzimba ezonakaliswe ngesikhathi sokuzivocavoca okukhulu, isikhathi eside. Kungabuye kwandise ukungena kwamanzi emathunjini nokuthuthukisa imisipha ye-muscle. Ama-amino acid ezinamaprotheni angashukumisa isimiso somzimba sokuzivikela , okwenza ube namandla kakhulu ekukhuselweni komkhuhlane kanye nezinye izifo.
I-Carb Best ku-Protein Ratio
Uma ufuna indlela engcono kakhulu yokuvuselela umzimba wakho emva kwesikhathi eside, ukuvivinya umzimba okukhuthazayo, i-combo ye-carbohydrate ne-protein 4: 1 ibonakala iyona engcono kakhulu.
Nakuba ukudla okuqinile kungasebenza kanye nokuphuza ezemidlalo , isiphuzo noma i-smoothie kungenzeka kube lula ukugaya nokusheshisa ukwenza isiqiniseko esifanele ngaphakathi kwewindi elingu-30 lomzuzu ngemuva kokuzivocavoca. Olunye ucwaningo lukhomba ubisi lwe-ushokoledi njengesiphuzo esihle sokuphumula ngemuva kwe-carb: amaprotheni: ama-fat ratios.
Umthombo:
Betts JA, et al. Imiphumela yokuphuza okuphumuzayo ekuvuseleleni kwe-glycogen nokukhuthazela kokuvivinya ukusebenza u-Williams MB, et al. Imiphumela yokuphuza okuphumuzayo ekubuyiseleni kwe-glycogen nokukhuthazela kokuzivocavoca ukusebenza. I-J Strength Cond Res. 2003 Feb; 17 (1): 12-9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Ukuphumula kokuqala kwe-muscle glycogen kuphuthunyiswa ngcono nge-supplement carbohydrates-protein. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.
Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. I-carbohydrate-protein eyinkimbinkimbi yandisa izinga lokugcina isisindo se-glycogen ngemuva kokuzivocavoca. J Appl Physiol. 1992 May; 72 (5): 1854-9.
Res, P., Ding, Z., Witzman, MO, Sprague, RC noJL Ivy. Umphumela we-carbohydrate-protein supplementation ekusebenzeni kokukhuthazela ngesikhathi sokuzivocavoca okukhulu. I-International Journal Yezemidlalo Ukudla Nokuzivocavoca umzimba.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Ukusetshenziswa kokudla kwamaprotheni okuthunyelwe kuthuthukisa umzimba wonke kanye nomlenze wesiprotheni ukwandisa kubantu. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 2002 Meyi; 34 (5): 828-37.
Miller SL, Tipton KD, Chinkes DL, Wolf Wolf, Wolfe RR.Umphumela ongenamkhawulo kanye ohlangene we-amino acids kanye ne-glucose ngemuva kokuvivinya umzimba. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 2003 Mashi; 35 (3): 449-55.