Hutano Kudya kwemangwanani Pfungwa kubva kuFitness Pros

Zvemukati

• Jennifer Purdie: Ironman Mutambi uye Marathon Anomhanya
• Venus Williams: Pro Tennis Player
• Elizabeth Robinson: Mutambi uye Wega Mudzidzisi
• Erin Aquino: Fitness Fiend
• JL Minda: Hutano uye Kugwinya Blogger
• Stephen Cooper: Muvambi weBoot Camp Pasadena
• Jason Fitzgerald: Muvambi weStrengthRunning.com
• Rachel Dubin: Kusimba Fiend
• Gillian Barrett: Mumhanyi uye Weight-Kurasikirwa Kubudirira Nyaya
• Len Saunders: Munyori weKuchengeta Vana Vakakodzera
• Gillian Casten: Fitness Blogger
• Zvimwe pane SHAPE.com:
• Ongororo ye

Iwe haudi isu kuti tikuyeuchidze kuti kudya kudya kwekuseni kwakanaka ipfungwa yakanaka. Asi sezvo ndiro imwechete yeoatmeal zuva rega rega inogona kufinha, ungangoda mashoma mazano matsva chii kudya mangwanani.

"Kunyangwe iwe uri kuenda kunzvimbo yekurovedza muviri kana pauri kubuda musuwo kuenda kubasa, ita shuwa kuti chikafu chako chamangwanani chiri kukuchengetedza iwe kuenda kwemaawa mashoma anotevera," anodaro Ed Olko, mudzidzisi wega kuEquinox muPalos Verdes, CA. "Kudya kwako kwemangwanani ndiko kutanga kwezuva rako, saka ita kuti zviverenge."

Sarudzo dzepamusoro dzaOko: Chibereko smoothie uye Bagel Mutete ane smear yechiedza yenzungu bhinzi; muffin yeChirungu ine zai chena, chidimbu cheTurkey bacon, uye hafu yechimedu chechizi; zai chena omelet ine howa, sipinashi, uye chizi pane bagel; kana yogati yechiGreek yogati ine zviyo zvakakwana zviyo uye / kana michero mitsva yakasanganiswa mukati.

Verenga pamusoro kuti uwane mamwe makuru emangwanani mazano kubva kune hutano uye hutano hwevanyanyisa.

Jennifer Purdie: Ironman Mutambi uye Marathon Anomhanya

Chinhu changu chandinofarira kudya kwekudya chamangwanani izai jena rakakwenenzverwa neveji dzakatemwa, kare, uye maavocado. Ndiri kugara muCalifornia saka ndinogona kuwana zvese zvitsva pamusika wemurimi.

-Jennifer Purdie, 34-gore-gore Ironman mutambi uye wemujaho wemujaho

Venus Williams: Pro Tennis Player

Venus Williams anotanga zuva rega rega nemaviri tirosi yegorosi. Paanenge ari munzira, anomugadzirira paJamba Juice. Iyo ketani Triple Revitalizer Juice Blend ine nyowani karoti muto, jisi reorenji, uye mabhanana.

Elizabeth Robinson: Mutambi uye Wega Mudzidzisi

Kudya kwemangwanani hakuna mubvunzo chikamu changu chezuva chaanofarira. Ndinoda chikafu, ndinoda mukana wekuita sarudzo yangu yekutanga yekudya kwezuva yakanaka, uye ndinoda vimbiso yezuva riri mberi.

Yangu inotonhorera-mamiriro ekunze emangwanani ndiyo fomula inogona kusanganiswa uye kuenzaniswa zvinoenderana nekuravira. Izvo zvakakosha zvinosanganisira zviyo, muchero, uye nati. Kazhinji kazhinji, ini ndinosarudza oatmeal sezviyo zvangu, bhanana sezvibereko zvangu, uye walnuts sehwamanda wangu. Nekudaro, iyi yakakosha chimiro inogona kugadziriswa nekutsiva farina (ivhu gorosi) kana grits (ivhu chibage) panzvimbo yeoatmeal, maapuro kana mapeya panzvimbo yemabhanana, uye maarmond kana pecans kune nut. Chero mubatanidzwa unoshanda nemazvo uye unonyengera.

Changu chandinofarira kudziya-mamiriro ekunze chikafu chiri yogati yakajeka, michero yakachekwa, kuputika kweagave kana mapira manyuchi, uye chimedu chechingwa chezviyo chakazara. Zvakare, kusanganiswa kweyogati, michero, uye chingwa zvinopa mapuroteni, akaomesa makabhohaidhiretsi, uye mafuta anodikanwa kusvetuka zuva uye kuramba achifuta kusvika mangwanani.

-Elizabeth Robinson, mutambi, mudzidzisi wega, uye mugadziri wepamhepo kusimba chirongwa VitFit.

Erin Aquino: Fitness Fiend

Kuenda kwangu kwekudya kwemangwanani ipakiti yeoatmeal yakajeka, magiramu makumi maviri nemana eprotein poda, uye 1 1/2 maspuni epanut butter kana almond butter. Iyo yakakwana combo yemacarbs, mapuroteni, uye anodiwa mafuta!

-Erin Aquino, kugwinya

JL Minda: Hutano uye Kugwinya Blogger

Ini ndinoda mabiko emangwanani uye ndinozendamira kune macrobiotic. Ini ndinonakirwa nembiya yemiso sopu yakazara nemuriwo kana porridge ine moyo ine simbi yakatemwa oats, mapira, walnuts, uye mazambiringa akaomeswa!

-JL Minda, muvambi / mupepeti / munyori weJL Goes Vegan uye Stop Chasing Skinny

Stephen Cooper: Muvambi weBoot Camp Pasadena

Chandinofarira chikafu chemangwanani sarudzo ndeye yakakwirira-simba mapuroteni anozunungusa. Ndinomuka mangwanani-ngwanani zvekuti handisi kunyatsonzwa senge chikafu chinorema, saka kuzunguza uku kunotakura chikafu chakawanda mumangwanani angu. Inosanganisira: 1 kapu yemvura, 1 mukombe girini tii, 1 chando Samabazon Acai packet (anti-oxidants, uyezve, ini ndinoda bheri kuravira), 1/4 mukombe wakazara mafuta mukokonati mukaka (inowedzera mafuta uye inoita kuti kuzunza kuwedzere kuzadza), 1 kusvika 2 scoops yevanilla protein powder (25 kusvika ku40 gramu), uye 1/3 mukombe yakazara oats.

Kuenzana kwemichero, mafuta, uye oats kunoita kuti izadze uye izere nesimba.

-Stephen Cooper, mudzidzisi wega uye muvambi weBoot Camp Pasadena

Jason Fitzgerald: Muvambi weStrengthRunning.com

Chandinofarira kudya kwemangwanani chinonzi "zai mudengu." Unocheka chese muchidimbu chegorosi mbichana uye fry zai mukati. Isa jamu sitirobheri pachigadzirwa chekupedzisira uye wochichinjanisa ne whey protein zunza-iwe une yakapusa uye yakaoma carbs uye mapuroteni aunoda kuti uwanezve kubva pakuoma kwakasimba. Zviri nyore kugadzira uye zvinobatsira chaizvo ne post-Workout kupora.

-Jason Fitzgerald ndeye 2: 39 marathoner uye muvambi weStrengthRunning.com

Rachel Dubin: Kusimba Fiend

Ndiri fitness fiend. Ini ndinoshanda kunze mangwanani ega ega, uye inonaka PJ's Organics 'Breakfast Burrito ndiyo yakanaka yemangwanani mushure mekuita maekisesaizi sezvo ichipa chekudya uye ichikuzadza iwe kwemaawa. Sechisvusvuro chechokwadi chechokwadi chekuMexico chine hutano kumba, chinhu ichi hachina mishonga yekuuraya zvipembenene, kuchengetedza, kana GMO's, uye ndiyo imwe chete inosimbisa organic yakaomeswa burritos pamusika.

-Rachel Dubin, kugwinya

Gillian Barrett: Mumhanyi uye Weight-Kurasikirwa Kubudirira Nyaya

Ndanga ndiri mumhanyi uye ndichijairira kurovedza muviri kweanopfuura makore maviri ikozvino. Ndakatanga kurovedza muviri uye kudya zvakanaka kuti ndideredze makirogiramu makumi masere. Chikafu changu chamangwanani chine muto wemonimu (hafu yemonimu) nemvura inopisa (ndipo pandinotora mavitamini angu), Kashi Go Lean cereal (1 kushumira), 1-muzana mukaka (1/2 mukombe), plain yoghurt yogurt (3 / 4 mukombe), blueberries (1/4 mukombe), uye uchi (1 kikapu). Iine 350 makorikori, 59 magiramu e-carbs, 2 magiramu emafuta, 27 magiramu emapuroteni, uye magiramu matanhatu efiber.

-Gillian Barrett, mumhanyi uye anorovedza muviri akarasikirwa nemapaundi makumi masere nenzira kwayo

Len Saunders: Munyori weKuchengeta Vana Vakakodzera

Ini ndinochengeta chikafu changu chemangwanani chiri nyore asi ita shuwa kuti usachipotsa. Kazhinji ini ndinosanganisira grapefruit chunks, ayo akapfuma mavitamini nemaminerari uye zvakare anobatsira kudzvinyirira chishuwo. Zvakare, kusanganisira yakazara oatmeal yezviyo isarudzo yakanakisa, sezvo izere neyakaomarara carbs (simba rinogara-refu), antioxidants, uye fiber yekudya, pamwe nehupfumi mune zvakawanda zvinovaka muviri.

-Len Saunders, munyori we Kuchengeta Vana Vakakodzera

Gillian Casten: Fitness Blogger

Ini pachangu ndinopinda kirasi imwe kusvika kumatatu pazuva. Ini ndinoda nori avocado inoputira (zvidiki zvakaputirwa zvidimbu zveavocado mu sushi seaweed). Hakusi kwechinyakare, zero-carb breakfast inonaka seavocado sushi.

Ini ndinodawo mabanana smoothies. Ndinomisa mabhanana zvimedu uye ndozviputira muVitamix yangu nemukaka wemarmond, kadiki Sun Warrior protein poda, nekapu kadiki wenzungu bhinzi. Banana rakazara mushuga saka ini ndinongoita izvi kana ndaenda kune yakakwira-yakasimba kurovedza muviri. Inotapira kunge mukaka!

-Gillian Casten weRateYourBurn.com

Zvimwe pane SHAPE.com:

10 Dzitsva Nzira dzeKudya Oatmeal

Wepamusoro 11 Smoothie Mapoka

Zuva Mukudya Kwangu: Fitness Pro Jeff Halevy

6 "Hutano" Zvekushandisa Ekudzivirira

Ongororo ye