Bvunza Chiremba Wekudya: Kudya Usati Wasvika Mangwanani Workout

Zvemukati

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Mubvunzo: Pandinoshanda kunze mangwanani, ndinopedzisira ndafa nenzara mushure. Kana ndikadya ndisati ndadya uye zvakare pashure, ndiri kudya macalorie akawanda zvakapetwa katatu sezvandingangoita?

A: Kwete chete haungangodya izvo zvakanyanya, iwe unofanirwa kugara uchizvipfumisa usati waekisesaiza iyo a.kiyi nekushanda chinhu chekutanga mangwanani ndechekuti iwe unoda kusimbisa yako yekudzidzira chikamu kuti ugone kuita pane zvaunogona. Kunzwa usimbe uye kukweva kuburikidza nemaitiro ako ekusimba haisi nzira yekubuda nayo.

Kunyangwe izvo zvaungave wakanzwa, kurovedzwa nekumhanya hakutungamiriri kukurasikirwa kukuru kwemafuta uye pachinzvimbo kunotendera kunyanyisa kuparara kwemhasuru panguva uye mushure mekushanda. Ndakaona kuti kuve nevatengi kunopisa zvikamu zvavo zvekudzidzisa ndiyo inokurumidza nzira yekuvandudza kurovedza muviri uye nemhando yepamusoro. Ndinoda kuti uve nechimwe chinhu usati wadzidzira. Asi kunze kwekunge iwe uchimuka mangwanani-ngwanani zvakakwana kuti udye chikafu maminetsi makumi mapfumbamwe usati wadzidzira mangwanani, hauzove nenguva yakakwana yekugaya uye kupinza chikafu chakazara chakasimba chikafu. Pane kudaro, edza chikafu chinoenderana nezvinangwa zvako.

Chinangwa-Chaicho Fueling

Pane zvikamu zviviri zvakakosha zvandinoshandisa zve pre-Workout kuwedzera kupisa-kurema uye kuita-uye yega yega ine zano rayo.

Kurera huremu: Kana chinangwa chako chiri chekudonhedza mapaundi, uine huwandu hwewhey protein kana magiramu gumi emubatanidzwa macheni amino acids maminetsi makumi maviri kusvika makumi matatu usati warova jimu inogona kuve zvese zvaunoda kuti usimbise chikamu chako. Iwo maamino acids muprotein kana maCAAA anozokonzeresa mhasuru dzako uye kusvetuka kwekuvaka mhasuru uku uchidzivirira zvakanyanya kuparara kwemhasuru. Masikirwo avo anotendera iwe kuti uwane nyore kuwana mamwe emafuta masosi paunenge uchidzidzira, semafuta emuviri, saka unopisa flab, kwete tsandanyama.

Kuita: Kudzidzira kwako hakufanire kunge kuri kwekurasikirwa uremu uye kana zvisiri, ndinoda kuwedzera mamwe macarbohydrates kumusanganiswa wako. Makumi maviri kusvika ku25 magiramu emacarbs ari muchimiro chemvura yekokonati kana chinwiwa chemitambo chakasanganiswa neprotein kana amino acids yataurwa pamusoro ichapa shuga yako yeropa zvishoma kuitira kuti pave nemafuta akawanda anoyerera nemuropa rako paunorova track kana jimu

Nutrient Carryover

Imwe nzvimbo yekurovedza muviri kudya kwatave nenguva tisingakoshese iko kuita kwechikafu. Paunenge uine pre-Workout yako yekumwa, izvi zvinovaka muviri zvinotakura kuenda kutsime mushure mekunge yako Workout yapera. Semuenzaniso, imwe ongororo yeongororo yakawana kuti kunwa whey protein isati yaitwa maekisesaizi kunokonzeresa kuti mazinga eropa amino acid awedzere kusvika maawa maviri mushure mekurovedza muviri. Yako pre-Workout shake inoita zvakapetwa basa rese pre- uye post-yekudzidzisa kudya.

Mushure mekurovedza muviri, haudi kumwe kuzununguswa, asi panzvimbo pacho idya kudya kwemangwanani sezvaunowanzoita. Iyo yekuita pre-Workout zano rinowedzera 150 kusvika 200 macalorie kuzuva rako; kana ukasarudza chete maCAAA pre-Workout, hapana chakakosha caloric. Chero nzira, iwe hausi kuwedzera akawanda akawedzera macalorie kune rako zuva, uye iyo yekumusoro ndeye yakanyanya kusimba uye inoshanda kurovedza.

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