Gcwalisa Amandla Namandla Wokulungisa
Ngemuva kokuzivocavoca ukudla nokuphuza kungasiza abagijimi baphuthuma ngokushesha emva kokuzivocavoca bese bekulungele ukuqhutshwa okulandelayo noma ukuncintisana. Uhlu olulandelayo luhlanganisa amathiphu okusiza abagijimi bokukhuthazela ngokushesha ukugcwalisa izitolo ze-glycogen ezigciniwe, ukuvuselelwa kabusha, nokulungisa izicubu zomzimba ngemva kokuzivocavoca. Uzofunda ezinye izinqumo ezingcono ekutheni uphinde uthole ukudla neziphuzo zokuphumula kanye nesikhathi esanele sokudla okudliwayo okudliwayo.
Ukudla Okuhle Okuhle Ukuthola Ukudla Kukhona 4: 1 I-Carb / Protein Ratio
Ukucwaninga kubonisa ukuthi ukudla isilinganiso se-4: 1 se-carbohydrate kumaprotheni ngemuva kokuzivocavoca kubangela izitolo eziphakeme ze-glycogen kunokudla i-carbs yedwa. Ukusebenzisa amaprotheni amaningi, noma kunjalo, kunciphisa ukuvuselelwa kabusha nokuvuselelwa kwe-glycogen, ngakho isilinganiso esingu-4: 1 sibonakala singcono kakhulu kubagijimi bokukhuthazela abaqeqesha nsuku zonke. Ukuphumula kwezemidlalo neziphuzo kuyasiza kodwa kuyabiza. Ungathola izinzuzo ezifanayo ngesidlo noma ukudla okuhlanganisa okusanhlamvu okugcwele, izithelo, kanye nobisi. Zama lezi zinketho zokudlalwa ngemva kokuzivocavoca:
- Ibhanana eliphakathi nesilazi se-milk fat low.
- Isitsha se-granola nge-1 C ubisi oluncane lwe-fat.
- I-yogurt ephansi kakhulu ene-1/2 C yamajikijolo amasha.
- I-almond ibhotela ku-toast yonke yesobho.
- Isitsha se-grain okusanhlamvu esine-fat fat fat.
Ithiphu Yokubuyisela: Yidla Ngama-30 Amaminithi
Ukuthola okuningi kokudla kwakho kokuzivocavoca , udle isilinganiso semilingo ye-carbohydrate-to-protein emaminithi angu-30 ekuqedeni umsebenzi. Ukudla nje amagremu angu-100-200 we-carbohydrate kungakapheli amahora amabili wokuzivocavoca umzimba kubalulekile ukugcwalisa izitolo ezingenalutho ze-glycogen. Kodwa-ke, ucwaningo lubonisa ukuthi ukudla isilinganiso esingu-4: 1 se-carbohydrate-to-protein kungakapheli amaminithi angu-30 ngemuva kokuvivinya umzimba kusiza abagijimi ukugcina iglycogen izikhathi ezintathu njengalabo abalinde amahora amabili ukuba badle.
I-Tip yokubuyisela: Hydrate ngamanzi
Emva kokuzivocavoca kwakho, uphuze amanzi okwanele ukufaka noma yikuphi amanzi alahlekile ngokuthuthumela. Indlela engcono kakhulu yokunquma ukuthi uphuze kangakanani ngokuzilinganisa ngaphambi nangemva kokuvivinya umzimba ngamunye. Khona-ke, kuwo wonke amakhilogremu wesisindo somzimba olahlekile, kuzodingeka udle cishe izinkomishi ezingu-3 zoketshezi.
Uma ukhohlwa ukuzilinganisa, ungasebenzisa "umbala wokuhlola" ukuze uthole umqondo onzima wezinga lakho le-hydration. Lesi sheke sisho kuphela ukuhlola umbala womchamo wakho emahoreni emva kokuzivocavoca. Umchamo wakho kufanele ucace ngokucacile ngombala, ngakho-ke uma unomchamo omnyama, ugxile kakhulu, ungase uphelelwe amanzi futhi udinga ukudla amanzi amaningi.
Ithiphu yokubuyisela: Ungazivocavoli ongenalutho
Uzophumula ngokushesha ngemva kokuzivocavoca uma ungazivumeli ukuba uphethiloli ngesikhathi sokuvivinya umzimba. Lokhu kusho ukuthi udinga ukuhlala phezulu kokudla kwakho nokudla kwamanzi njengoba usebenzisa. I-hydration efanele ngesikhathi sokuzivocavoca incike ekusebenzeni kwakho ngamandla, isikhathi, izinga lokuqina kanye nezimo zezulu. Kodwa ukuze uhlale ulula, uphuze ngendebe yamanzi njalo imizuzu engu-15 yokuzivocavoca.
Uma ukuzivocavoca kwakho kuthatha cishe ihora, cishe ungathola ngamanzi wedwa, kodwa uma usebenza kanzima imizuzu engaphezu kwengu-90, kuzodingeka ugcwalise ama-carbohydrate alahlekile. Cabanga ukugxilisa isiphuzo sezemidlalo, ibha yamandla, noma ezinye izinto zokudla okulula, njengokubhanana noma izinkinobho ezintsha zamakhiwane esikhwameni sakho sokuzivocavoca noma esikhwameni sangemuva.
Ithiphu yokubuyisela: Yidla kahle Usuku ngalunye
Ukuzivocavoca njalo, udinga ukunikeza ukunikezwa okuhle kwekhwalithi ephezulu emisipha yakho yokusebenza. Indlela elula yokwenza lokhu ukudla kwasekuseni okulinganiselayo futhi uqhubeke nokudla okuhlukahlukene kokudla okuphezulu kakhulu usuku lonke.
I-carbohydrate ngesimo se-glycogen yi-opharethi okwenza umzimba usebenziseke, ngakho-ke kufanele kudliwe i-carbs eyanele nsuku zonke uma unethemba lokuqeqesha njalo. Amaprotheni namafutha nawo anendawo ekudleni kwakho futhi kufanele adliwe nsuku zonke. Ngokuvamile, isidlo ngasinye kufanele sibe nenhlanganisela ehlukene yama-carbohydrates, amaprotheni, namafutha.
Ukuphuza Ukuphuza Umqondo: I-Milk Milk
Ubisi lwe-Chocolate unamakhemikhali afanelekile, okuwenza kube isiphuzo esihle sokuphuza umzimba. Eqinisweni, ukuhlolwa okuqhathaniswa namazinga okutakula abadlali bebhola lebhola ekolishi esebenzisa isiphuzo sezemidlalo noma ubisi lwe-chocolate obuncane awutholanga umehluko phakathi kweziphuzo ezimbili. Imininingwane yocwaningo yabonisa amazinga afanayo we-muscle soreness nokukhathala, kodwa ngemuva kokuphuza ubisi lwe-tsokoloni abadlali babene-less creatine kinase (okukhombisa ukulimala kwemisipha) kunokwenza ngemuva kokuphuza isiphuzo sezemidlalo esivamile.
Ukuphuza Ukuphuza Umqondo: I-Endurox R4
Kulabo abakhetha ukungacabangi kakhulu mayelana nokuphumula emva kokuzivocavoca futhi nje bafuna ukuxuba okuphuzayo, ingxube yokuphuza i-Endurox R4 ifanelana nomthethosivivinywa. Yiphakamise emanzini, ugubungele, futhi uzothola isilinganiso esingu-4: 1 se-carbohydrate kumaprotheni emva kokusebenza okude, okunzima . Lena indlela elula yokugcwalisa amandla nokusiza ukuphumula masinyane ngaphandle kokucabanga okuningi noma umzamo, kodwa kufika ngentengo.
Amaqiniso okunomsoco ngokukhonza: I-Carbohydrate = 50g, i-Protein = 13g, i-Fat = 1g, i-Sodium = 220mg, i-Potassium = 120mg, i-Calories = 260
Okuningi
Ukuphuza Ukuphuza Umqondo: Ukubuyiswa Kwamatshe Ukubuyisela
Enye inketho elula emva kokuvuselelwa kokuzivocavoca i-Hammer Recoverite. I-Recoverite inikeza inhlanganisela efanele yezithako ngenani elifanele. Kodwa into engcono kakhulu mayelana neziphuzo zokuphumula eHammer kungenzeka kube yinto enambithayo.
Amaqiniso okudla okunomsoco ngokukhonza: I-Carbohydrate = 32.5g, i-Protein = 10g, i-Fat = 0g, i-Sodium = 74.4mg, i-Potassium = 19.2mg, i-Calories = 166
> Imithombo:
> Gilson SF, Saunders MJ, uMoran CW, et al. Imiphumela ye-ushokoleta ubisi ekusetshenzisweni kokuthola imisipha ngesikhathi sokuqeqeshwa komdlalo webhola. I-Med Sci Sports Exerc. 2009; 41: 508.
> Kammer L, Ding Z, Wang B, Hara D, Liao YH, Ivy JL. Ukutholakala kwe-cereal kanye ne-nonfat yobisi ukubuyiswa kwemisipha emva kokuzivocavoca. [http://www.jissn.com/content/pdf/1550-2783-6-11.pdf] I-Int Int ye-Sports Nutriti. 2009; 6: 2-12. .
> Rodriguez NR, DiMarco NM, Langley S; I-American Dietetic Association; Izidakamizwa zaseCanada; I-American College of Sports Medicine. > Isikhundla > se-American Dietetic Association, Izidakamizwa zaseCanada, ne-American College of Sports Medicine: > ukudla okunomsoco > nokusebenza kwezemidlalo. I-Amer Diet Assoc. 2009; 3: 509-527
Okuningi