Chii chekudya usati uye mushure mekudzidzira kuwana mhasuru uye kurasikirwa nehuremu

Zvemukati

• 1. Usati wadzidziswa
• 2. Panguva yekudzidziswa
• 3. Mushure mekudzidziswa

Kudya pamberi, panguva uye mushure mekudzidziswa kwakakosha kusimudzira mhasuru kuwedzera uye kukurudzira kuonda, nekuti chikafu chinopa simba rinodiwa pakuita kurovedza muviri uye zvakare kukurudzira mhasuru kupora uye kuwana mhasuru. Pamusoro pekuteerera kune zvekudya, zvakakoshawo kunwa mvura yakawanda panguva yekurovedza kuitira kuti muviri wako uve nemvura.

Zvinokurudzirwa kuti iyo yekutanga uye yekumashure yekudzidzisa yekudya itungamirirwe neyeanodya, sezvo nenzira iyi zvinokwanisika kupa yakawanda nhungamiro pamusoro penguva yakareba sei kana mushure mekudzidziswa iwe yaunofanira kudya uye chekudya maererano nechinangwa chemunhu. Nekudaro, zvinokwanisika kuve nemimwe mibairo yakanaka uye inogara. Tarisa uone maitiro ekuvandudza ako ekudzidzira Workout.

1. Usati wadzidziswa

Kudya kusati kwadzidziswa kunosiyana zvichienderana nenguva iri pakati pekudya nekudzidziswa: iko iko iko kudzidziswa kuri kuchikafu, chakareruka chinofanirwa kunge chiri chekunzvenga kusagadzikana panguva yekurovedza muviri. Kurudziro ndeyekuti pre-Workout ndiyo sosi yemakabhohaidhiretsi, mapuroteni uye mafuta kuona simba rinodiwa pakudzidziswa.

Imwe sarudzo ndeye 1 mukombe wemukaka ne 1 kiyipuniko yecocoa poda uye chingwa chine chizi, kana girazi chete reavocado smoothie ne 1 kikapu yeoats. Kana pasina nguva yakawanda pakati pekudya uye kudzidziswa, unogona kusarudza yogati uye muchero, puroteni bhawa kana muchero sebhanana kana apuro, semuenzaniso.

Uye zvakare, zvakakosha kuti uzive kuti kuita maekisesaizi mudumbu risina chinhu, kunyanya kune vanhu vasina kosi yekudzidzira, kunowedzera mikana ye hypoglycemia, inova iyo shuga yeropa inodonha zvakanyanya, zvichikonzera zviratidzo zvekurwadziwa kwemoyo, kupora uye kunzwa kupera simba . Nekudaro, hazvikurudzirwe kudzidzisa pane isina chinhu mudumbu, izvo zvinogona kudzikisira mashandiro panguva yekudzidzira uye kudzikisa tsandanyama, izvo zvisina kunaka kunyangwe kune avo vanoda kudzikira huremu.

Tarisa uone mamwe ma pre-Workout snack sarudzo.

2. Panguva yekudzidziswa

Munguva yekudzidzira, iwe unofanirwa kunwa mvura, coconut mvura kana isotonic zvinwiwa, zvinoenderana nesimba uye mhando yekudzidzira. Fluids ine zvicherwa zvinobatsira kudzora makemikari emuviri panguva yekurovedza muviri uye inoita kuti muviri uve nemvura.

Kunyangwe hydration yakakosha mumhando dzese dzekudzidzira, zvinotonyanya kukosha kana kurovedza kunotora inopfuura 1 awa kana painoitwa munzvimbo ine tembiricha yakakwira kana yakaoma mamiriro ekunze.

3. Mushure mekudzidziswa

Kudya mushure mekudzidziswa kwakakosha kudzivirira kurasikirwa kwemhasuru, kukurudzira mhasuru kupora mushure mekusimudzira uye kuwedzera mapuroteni synthesis mumhasuru.Naizvozvo, kurudziro ndeyekuti post-Workout inoitwa mukati memaminetsi makumi mashanu nemashanu mushure mekudzidziswa uye akapfuma mumapuroteni, uye munhu anogona kupa yogati, nyama yegelatin, zai chena kana ham, chakanakira kugadzira kudya kwakakwana, kwakadai. sekudya kwemasikati kana kudya kwemanheru.

Uye zvakare, kune zvekudya zvinowedzera izvo zvinogona kuratidzwa neanoististist kukurudzira mhasuru kuwanda uye kuvandudza mashandiro emuviri, senge whey protein uye creatine, semuenzaniso, iyo inofanirwa kushandiswa zvinoenderana nehutano hwehutungamiriri, uye inogona kuverengerwa ese ari maviri uye post-Workout. Heano maitiro ekutora musiki.

Tarisa uone mamwe matipi ezvekudya zvinovaka muviri usati uye mushure mekudzidziswa mune inotevera vhidhiyo: