Ukudla okunomsoco ngesikhathi sokuqeqesha kuyisihloko esinganikezwa engxenyeni engaphezu kweyodwa. Noma, uma umba kancane kancane, akukho lutho oluyinkimbinkimbi kulokhu. Into eyinhloko ukuzithengisa ngamandla futhi unganaki ukucasulwa kwesisu sakho.
Ukuvuka ngokufanele ngesikhathi sokuqeqesha
Khumbula noma ubhale phansi ukuthi ekudleni ngaphambi kokuqeqeshwa udinga ukunaka ama-carbohydrate nama-protein, kepha amafutha ngaphambi, ngesikhathi nangemva kokuqeqesha avinjelwe. Ukudla okuqukethe amafutha amaningi futhi kusesiswini isikhathi eside kungabangela isicupucu kanye colic, futhi kubangele ukungajabuli ngesikhathi sokuzivocavoca.
Ngakho-ke, ukudla ngesikhathi sokuzivocavoca kufanele kube phansi ngangokunokwenzeka okungenamafutha. Ngokudla okujwayelekile, imilenze yenkukhu ingafakwa esikhundleni samabele, ingulube nge-veal, namaqanda okuthosiwe kufanele alungiselelwe kuphela kuma-protein. Into kuphela ongayithengisa inhlanzi encane yamafutha ngaphambi kokuqeqesha.
Yini ongayiphuza ngesikhathi sokuqeqeshwa?
Uketshezi kubaluleke kakhulu emzimbeni wethu. Amanzi ngesikhathi sokuvivinya umzimba kusiza ukulawula nokusebenza inhliziyo, nokujuluka. Ngokushesha ngaphambi kokuqeqeshwa, udinga ukuphuza mayelana nengilazi yamanzi, kodwa ngesikhathi sokuzivocavoca ngokwayo njalo imizuzu engu-5-10, udinga ukuphuza kancane. Inani lakho lamanzi ophuzayo lixhomeke ekujuleni okukhulu okwenziwe ngesikhathi sokuzivocavoca kwakho. Ungaphuza iziphuzo ezikhethekile ngama-electrolyte ngenkathi uqeqeshwa, kodwa lokhu kwenzeka uma isifundo sihlala isikhathi esingaphezu kwehora.
Umphakeli ngesikhathi sokuqeqesha
Ama-gainers ayinhlanganisela ekhethekile equkethe amanani amaningi amaprotheni nama-carbohydrate. Ngokuqondene nokuthi izilwane zabanye abagijimi bahlehlisa ngendlela ejwayelekile amandla negesi, kuyilapho benomzimba oqinile, amaprotheni-carbohydrate cocktails adinga nje:
- Abathola imali banciphisa ukukhathala futhi babuyisele ukulinganisela kwamandla;
- ngenxa yamaprotheni ekubunjweni kwawo, abazuzi kakhulu banda kakhulu ukunikezwa kwama-amino acid ngesikhathi sokuqeqesha;
- abashadikazi ngesikhathi esifushane bavuselele ithoni ye-muscle bese banda amandla we-intracellular;
- abashadikazi bahlinzeka ithuba lokukhulisa isisindo somzimba esijwayelekile kuya ku-1-3 kg ngenyanga;
BCAA ngesikhathi sokuqeqesha
I-BCAA (kusuka e-English branched chain amino acid) - isakhiwo samantombazane ama-amino acids amathathu nge-branched-isoleucine, i-valine ne-leucine. Lezi izingxenye ezibaluleke kakhulu zamaprotheni. Ukwamukela ama-amino acid complexes ezinjalo kubalulekile ekubuyiseleni izicubu zomzimba. Umthamo osebenzayo wama-amino acids afana no-5-10 g, okuthathwa ngaphambi, ngesikhathi nangemva kokuzivocavoca.