Chikafu chemuchinjikwa: chii chekudya usati uye mushure mekudzidziswa

Zvemukati

• Chii chekudya usati wadzidziswa
• Chii chekudya panguva yako yekurovedza muviri
• Chii chekudya mushure mekudzidziswa
• Supplements dzinogona kushandiswa
• Mharidzo 3-zuva menyu

Kudya kwemuchinjikwa kwakazara macalorie, mavitamini uye zvicherwa, zvakakosha zvinovaka muviri kuti zvipe simba panguva yekudzidziswa uye kukurumidza kupora kwemhasuru, kudzivirira kukuvara kune vatambi.

Crossfit chiitiko chepamusoro-chakasimba chinoda kuwanda kwemuviri uye kugadzirira kwekudya, izvo zvinofanirwa kuve zvakapfuma mumapuroteni akaonda, senge huku, turkey kana hove, muzviyo zvakaita sepizi kana bhinzi nemichero nemiriwo. Kune rimwe divi, zvigadzirwa zvine maindasitiri uye zvakanatswa, senge shuga, makuki uye chikafu chakagadzirira-kudya, senge risotto kana chando chakasungwa, chinofanira kudzivirirwa.

Chii chekudya usati wadzidziswa

Iyo pre-Workout yeiyo crossfit inofanirwa kuitwa kanenge awa imwe pamberi, kubvumira nguva yekupedzisa kugaya uye zvinovaka muviri neoksijeni kuti iendeswe kumutambi wemhasuru. Kudya uku kunofanirwa kuve kwakapfuma mumacalorie uye makabhohaidhiretsi, akadai sechingwa, oats, michero, tapioca uye vhitamini. Uye zvakare, zvinonakidza zvakare kuwedzera sosi yeprotein kana mafuta akanaka, ayo achazopa simba zvishoma nezvishoma, achive anobatsira pakupera kwekudzidziswa.

Nekudaro, mienzaniso miviri yemubatanidzwa unogona kushandiswa ndeiyi: 1 yogati yechisikigo yakarohwa neuchi nemabhanana + 1 zai rakabikwa rakaoma kana 1 chidimbu chikuru chechizi; 1 sangweji yechingwa chakazara nezai rakakangwa mumafuta uye chizi; 1 girazi rebhanana smoothie ne 1 kikapu wepepanut butter.

Chii chekudya panguva yako yekurovedza muviri

Kana iko kudzidziswa kukatora uye kunotora kweanopfuura maawa maviri, zvinokurudzirwa kushandisa nyore nyore manyoro ehydrohydrate masosi ekuchengetedza simba remuviri. Nekudaro, iwe unogona kushandisa 1 muchero wakakuvadzwa neuchi hweuchi kana kushandisa zvinovaka muviri zvakadai seMaltodextrin kana Palatinose, iyo inogona kusanganiswa mumvura.

Uye zvakare, zvinogona zvakare kubatsira kutora BCAA yekuwedzera, kupa mhasuru ine amino acids iyo inobatsira kupa simba uye iyo inofarira kupora kwayo. Ziva nguva uye maitiro ekushandisa maCAAA.

Chii chekudya mushure mekudzidziswa

Mushure mekudzidziswa, zvakakosha kuti mumhanyi ave neprotein-yakawanda yekudya, iine nyama yakaonda, huku kana hove. Izvi zvekudya zvinogona kuverengerwa musangweji, omelet kana masikati akanaka kana kudya kwemupunga kana pasita uye saradhi, semuenzaniso.

Kana iwe usingakwanise kudya chikafu chine mapuroteni, ungangoda kuwedzera mutambi wako ne whey protein kana imwe protein muhupfu fomu. Inogona kuwedzerwa muvhitamini ine mukaka, michero uye oats, semuenzaniso. Heano maitiro ekutora whey protein.

Supplements dzinogona kushandiswa

Iwo ekuwedzera anoshandiswa zvakanyanya nevanoyambuka nzira ndeye whey protein, crestine, BCAA uye thermogens ane makomputa akadai secaffeine uye L-carnitine.

Uye zvakare, varapi vekuyambuka vanowanzo shandisa chikafu chePaleolithic sehwaro hwechikafu chavo, icho chinoumbwa nezvikafu zvinouya zvakananga kubva kune zvakasikwa pasina shanduko huru muindasitiri, senge nyama, hove, michero, miriwo, mashizha, mbeu yemafuta, midzi uye tubers, yakabikwa kana yakabikwa. Tsvaga maitiro ekuteerera nechikafu ichi pa: Paleolithic Kudya.

Mharidzo 3-zuva menyu

Iyi tafura inotevera inoratidza muenzaniso we3-zuva crossfit menyu yekudya:

Mari inodiwa kudyiwa pakudya kwega kwega inoenderana nesimba uye maawa ekudzidzira, saka zvakakosha kuraira wezvehutano kuti aratidze kudya mune imwe neimwe nyaya zvichienderana nechinangwa chemunhu.