Nini, Nini nokuthi Ngingakanani Okudliwayo Lapho Ngisisindo Sokuqeqeshwa
Isikhathi yisikhathi futhi uma kuziwa ekuqeqesheni isisindo kanye nokwakhiwa kwemisipha, konke kufanele kuphelelwe yisikhathi ngokuphelele ukuze uthole imiphumela emihle kakhulu. I-dynamics yokudla nokusetshenziswa kwamanzi ngokuphathelene nezemidlalo nokusebenza ngokuzivocavoca kubalulekile ukuhlela uma ubheke ukwakha amandla nobuhlungu. Nasi amathiphu ethu lapho, nini nokuthi kungakanani ukudla okuzungeze izikhathi zakho zokuqeqesha.
Isikhathi sokudla kanye nemidlalo nokusebenza kokuzivocavoca
Njengoba izakhi ezibalulekile, njenge-carbohydrate, amaprotheni namafutha, zinikela amandla emzimbeni, uma unikeza lezi zakhi - futhi ngezinga elingaphansi kohlobo olunikeza lona - zingathonya ukusebenza kwakho ekuqeqesheni noma ngesikhathi somcimbi. Ukuze uhlele ukudla kwakho ngokufanele, qalisa ngombono walokho okumele udle kulo lonke usuku, bese uhlukanisa zibe izingxenye ezincane. Nansi indlela:
- Ukudla kwangaphambi komsebenzi, kufaka phakathi uketshezi
- Ukudla kanye noketshezi phakathi nomsebenzi (ngokuvamile okungekho ngesikhathi sokuqeqeshwa kwesisindo kuphela)
- Ukudla kokuthunyelwa komsebenzi kanye namanzi
- Ingqikithi yokudla kokudla ngaphezu kwamahora angu-24, ikakhulukazi ama-carbohydrate
Lezi zici zidinga ukulungiswa ukuze kutholakale amandla nokusetshenziswa kwamandla ngokusho kwanoma yisiphi iseshini ethile, imihlangano engaphezu kwamahora angu-24 kanye nezinkathi zokuqeqesha ezengeziwe.
Isisindo Sokuqeqeshwa Ngokubhekelela Ukuqeqesha Ukukhuthazela
Indlela okufanele udle ngayo ukuze ukwandise isisindo sokuqeqeshwa kwesisindo esiphakeme ngempela kuhluke ekudleni ukwandisa ukuqeqeshwa okuqhubekayo kokuqeqeshelwa, ukugibela noma iseshini yezemidlalo yenkathi engabandakanya ukuzivocavoca okuqhubekayo okungaphezulu noma okuncane amahora amabili noma ngaphezulu.
Umsebenzi onjalo uhilela ukusetshenziswa kwemali ephakeme kakhulu nokudla ukudla okufanako. Njengoba sigxila ekuqeqeshweni kwesisindo nangokwakhiwa komzimba, sizokwabelana ngokubheka isikhathi sokudla okuqondene nokwakha imisipha.
Isidlo sokuQala Ukuzivocavoca
Lesi sidlo kubalulekile ngoba akulungile ukusebenzisa kanzima esiswini esingenalutho.
Okudingayo ukubukela kuyinto yokusebenzisa ikhalori nokusebenza komsebenzi emahoreni angu-24.
Ake sicabange isilinganiso sesilinganiso cishe imizuzu engama-75 kuya kwangu-90, kufaka phakathi amaminithi angu-20 kuya kwangu-30 e-cardio. Okusele kuseluchungechunge lwezintambo zesisindo nokuphindaphinda ngezikhwebu ezihlukahlukene futhi mhlawumbe neminye imisebenzi yesifunda. Lokhu kuzoba yisikhathi esiqinile kakhulu futhi abanye bazokwenza okungaphansi kwalokhu ngokwesilinganiso.
Ngokufanelekile, isidlo esikhulu kufanele sithathwe amahora amathathu kuya kwangu-4 ngaphambi kweseshini yokuqeqesha, futhi kufanele ube ne-snack encane emaminithi angu-45 kuya kwangu-75 ngaphambi kweseshini yokuqeqesha, kuye ngokuthi ubekezelela kanjani ukudla esiswini uma usebenzisa umzimba. Njengoba usondelana nokuzivocavoca, uketshezi olunjengeziphuzo zezemidlalo, amanzi okukhukhunathi kanye nama-carbohydrate elula, uzohlala kangcono futhi ugaye ngokushesha. Ukuqeqesha ekuseni kusenokwenzeka ukuthi lokhu kuyinkimbinkimbi yokuhlela, futhi kungase kudingeke uthathe ukudla okwengeziwe ngesikhathi sokuzivocavoca uma unomhlangano wokuqeqeshwa ekuseni ekuseni.
Amaphrotheni. Ukudla kwakho kwangaphambi kokuzivocavoca kufanele kufake amaprotheni ne-carbohydrate. Ucwaningo lwakamuva lubonisa ukuthi inani elincane lamaprotheni alithathwe ngemuva kweseshini yokuqeqesha isisindo lisiza ngama-protein assimilation kanye nokuvuselelwa kwamasuli esigabeni sokutakula. Okungaphansi kokusungulwa kuyimfuneko yamaprotheni ngaphambi kokuzivocavoca, nakuba olunye ucwaningo lubonisa ukuthi inani elincane lingasiza ekutheni uphinde uvuselele.
Awudingi amaprotheni amaningi ukukhuthaza lokhu: 10 kuya ku-20 amagremu yilokho okudingekayo. I-ingilazi yobisi obumhlophe iphathelene namagremu ayi-10 amaprotheni. Awudingi ngempela amaprotheni ama-protein abizayo noma, angeke awenze ubuhlungu.
I-carbohydrate. Inani le-carbohydrate okufanele udle ngaphambi kokuqeqesha kuxhomeke esikhathini nobukhulu beseshini yokuzivocavoca noma umcimbi kanye nesikhathi kusukela ekudleni okuphelile okwedlule. Ngokuvamile, ngokungafani nomgijimi we-marathon, akudingeki ulayishe ama-carbs ngaphambi kweseshini yokuqeqesha isisindo. Nokho, amanye ama-carbohydrate, ngendlela yokuxubha noma izingcezu ezimbalwa ze-toast noma okusanhlamvu kufanele kube nokwanele ukugcina igazi le-glucose lingabi liphansi kakhulu phakathi neseshini.
Kuzo zombili izimo - amaprotheni nama-carbs - khetha into owaziyo ukuthi uhlelo lwakho luzobekezelela kahle. Lokhu kungaba yindaba yokulinga nephutha. Ukudla okuphezulu, okufana nezithelo, ubhontshisi kanye ne-high-bran cereal kungenzeka ukuthi akulungile kwabanye abantu. Abanye abantu banomzwelo we-fructose, ngakho-ke izithelo noma ushukela angeke zihambisane nazo.
Izifo. Phuza uketshezi okwanele ukuze umbala wakho womchamo ube i-lemon elula, hhayi ophuzi omnyama. Lokhu kuzokutshela ukuthi u-hydrated kahle. Awudingi umbala wakho womchamo ukucaca ngokuphelele.
Ukuvuselela nokuvuseleleka ngesikhathi sokuqeqesha
Amafutha kanye nophethiloli. Uma uhlela ukuqeqeshwa isikhathi esingaphezu kwehora ngokuphakama okukhulu, kufanele uthathe ama-milliliters angaba ngu-400 (isisindo samanzi angu-14 esiphuzo sezemidlalo (cishe ama-7% we-carbohydrate nama-gramu angu-25 we-carbohydrate) njalo ngemizuzu engama-30. Uma kushisa kakhulu futhi uphuthuma kakhulu, ungase udinge uketshezi oluncane, kodwa hhayi okuningi kakhulu. Lokhu kuzogcina i-glucose yegazi igxilile kahle, futhi ngeke ukwazi ukukhipha izitolo zakho ze-glycogen ngokushesha -kukuvumela ukuba wenze ngcono - futhi ngeke ungene emphakathini we-cortisol ophezulu, lapho u-muscle nokuzivikela khona kungase kuhlupheke.
Ukuthumelela Ukuzivocavoca Ngemuva kokuzivocavoca Ukuqeqesha Isisindo
Nansi indlela engcono kakhulu yokwenza i-refueling nokuvuselelwa kabusha emva kweseshini sakho sesisindo ngokusekelwe ebufakazini bamanje emithi yezemidlalo.
Izifo. Ngehora lokuqala noma ngaphezulu, zama ukuphuza amanzi okwanele okuphulukisa lokho okulahlekile kanye no-50% ngaphezulu kwalokhu ukukhokhela imali yokusebenzisa amandla okusebenzisa emva kwesikhathi, ikakhulukazi uma uhlela ukuqeqesha futhi ngalolo suku. Ungakwazi ukukala uketshezi olulahlekelwe ngumzimba olunesisindo ngaphambi nangemva. Ukuqeqeshwa kwesisindo akuyona into ebalulekile ekulahlekelweni kwamanzi, ngakho-ke qiniseka ukuthi uhlala u-hydrated ngaphandle kokuphuza ngokweqile, okungaba yingozi.
Amaphrotheni. Sebenzisa ama-10 kuya kwangu-20 amagremu weprotheyini ene-carbohydrate engakapheli imizuzu engu-30 yeseshini sakho. Hlela okungenani .8 kuya ku-1.0 amagremu ngayinye isisindo sesisindo somzimba ngosuku ngosuku lwamaprotheni ukusetshenziswa. Okuncane kungase kulungele izinhlelo zokuqeqesha.
I-carbohydrate. Yidla amagremu angu-50 kuya kwangu-100 we-carbohydrate ngokushesha ngemuva kwesikhashana sakho. Izingcezu ezimbili zesinkwa nobusi cishe ama-gramu angu-50. Isiphuzo sezemidlalo esingu-600ml sipheze cishe amagremu angu-40. Ngokulandelayo, udle ama-carbohydrate amaningi ukuze uphethe umsebenzi wakho ngaphezu kwesikhathi sokuqeqeshwa kwakho nokuncintisana. Ukuqeqeshwa komzimba jikelele, ukuqeqeshwa kwesisindo kanye nokwakhiwa komzimba, isidingo sizoba ngamagremu ama-2 kuya kwangu-3 we-carbohydrate ngamakhilogremu angu- bodyweight ngosuku lokuqeqeshwa. (Abaqeqeshi bokukhuthazela, njengama-marathoners nama-triathletes ngokuvamile badinga okungaphezulu kwalokhu.)
Ukubeka Izikhathi Zakho Zokudla Ndawonye
Khumbula ukuthi ukudla kungukuthi umzimba wakho uphethiloli futhi uhlolisise lezi zincomo ukuze uvumelane nezidingo zakho nokuqeqeshwa. Uma unomuzwa wokuthi uhlelo lwakho lokudla luningi kakhulu noma alwanele, ungesabi ukukhipha izinto ukuze uthole kahle.
Imithombo
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