Ngokuxhomekeke kwiinjongo ozenzayo xa uhamba kwindawo yokuzivocavoca, kuxhomekeke kwizinto zokutya kwakho kufuneka zibe phambi koqeqesho. Emva kwakho konke, ukuba ulahla ukutya okufanelekileyo, ngoko ke iikholeji ezinzulu kakhulu azikwazi ukunika iziphumo ezifunwayo.
Isondlo ngaphambi kokuzivocavoca ukulahleka kwesisindo
Umgaqo wokuqala kunye oyintloko kukuba isidlo sokugqibela akufanele sibe ngaphezu kweeyure ezingama-2 ngaphambi kokuzivocavoca, kwaye ukutya kufuneka kube lula, i-fat-fat (engaphezulu kwe-3 g yamafutha) kweli nqanaba.
Oku kuchazwa lula: okokuqala, ukufumaneka kwesisu esiswini kungabangela ukungahambi kakuhle kwaye akuyi kukuvumela ukuba ungene, kwaye okwesibini, ubuninzi beekhalori ezifunyenwe ngaphambi koqeqesho aluyi kuvumela umzimba ukuba uqale ukuhlula ama-deposit deposits. Ngenxa yoko, kungakhathaliseki ukuba unomdla kangakanani emva kwesidlo esikhulu, awuyi kukwazi ukunciphisa umzimba!
Ukutya kokutya ngaphambi kokuba uqeqesho alufanele lube neeprotheni kuphela, kodwa kunye ne-carbohydrates enzima. Ewe, ukutya okunzima okufana nekhekhe ngeke kusebenze. Inketho efanelekileyo - ingilazi yegayo kunye neencandi kunye ne-fiber, isandwich ene inyama yenkukhu kunye nemifuno okanye ukukhonza intlanzi kunye nokuhlobisa imifuno.
Ukutya okukhawulezileyo akusebenzi: ii-carbohydrates ziyimfuneko phambi koqeqesho, kuba umzimba ufuna amandla okuqeqesha.
Ukongezelela, izazinzulu ziye zaphawula ngokukhawuleza umphumo wekofi ekusebenzeni: kuya kukuvumela ukuba wenze iindlela ezininzi kwaye uzive ulungile, kwaye unomthelela ekunyuseni ukwehlula kwama-deposit deposits.
Ukwamkelwa kwezemidlalo kwisondlo ngaphambi koqeqesho kuya kunceda ukuqinisa umphumo woqeqesho. Ukuze umzimba ufumane amandla ngaphandle kokutshabalalisa izihlunu kwaye ungafaki iprotheni evela kubo, ebaluleke kakhulu ekusebenziseni i-aerobic, unokuthatha iprotheni phambi koqeqesho. Ngokomzekelo, isongezo esingenakubungozi njenge-BCAA, oogqirha bancomela kubafundi besikolo, bathathwe ngokukhawuleza ngaphambi kokuba baqeqeshe, banokukhusela izihlunu ekungabini.
Ukuba enye yeenjongo zokuqeqesha iyasebenza ngokutsha, imizuzu eyi-15 ngaphambi kokuba iseshoni icetyiswe ukuba ithathe i-L-carnitine - le nto iya kuphucula umphumo oyifunayo. Esi songezelelo sinokuthengwa naliphi na ivenkile yezemidlalo.
Ngenjongo yokulahlekelwa ubunzima emva koqeqesho, awukwazi ukutya ukutya ngaphandle kweprotheni iiyure ezimbini, ngaphandle koko yonke imizamo iya kuba yinto engento. Unokusela kuphela amanzi.
Isondlo ngaphambi kokuzivocavoca ukwakha ubunzima besisu
Kwimeko apho akufuneki ukutshisa amafutha, kodwa ukwandisa ubunzima bomzimba kunye namandla, ukutya okufanelekileyo kufuneka kuhluke ngokupheleleyo. Ukongezelela, ukuba kwimeko yangaphambili, uqeqesho kufuneka lube yi-aerobic, ngoko oku kubonwa njengokutya ngaphambi kokuqeqesha amandla.
Ngolu hlobo lomsebenzi, izihlunu zidinga i-glycogen-into enokuthi umzimba uyayifumana kwi-carbohydrates emva kweeyure eziyi-12 ukuya ku-16 emva kokuba zidliwe. Ngaloo nto, xa kunokwenzeka, kufuneka ulungiselele ukutya kwakho ngendlela yokutya okudlulileyo kwiiyure eziyi-12 ukuya kweye-16 ngaphambi kokuya kwiiklasi ziquka i-carbohydrates enzima-isinkwa santlanu, iimbotyi, iilentile, izityalo. Ngokomzekelo, ukuba uqeqesho luye ngo-19.00, ngokokutya kwasekuseni ngo-7.00 kuyinqweneleka ukudla i-servlet yeebhakhehey porridge okanye i-oatmeal. Oku akuthethi ukuba kufuneka uvuke phambi kweshedyuli yakho-lo mgaqo kufuneka uphunyezwe ukuba kunokwenzeka.
Phantse kwiiyure ezili-1.5 ngaphambi kokuba uqhutywe emsebenzini, kufuneka ulungiselele ukufikelela kwi-glucose emzimbeni - umzekelo, yidla i-tsholeta embi, ibhanana, izityalo ezomileyo okanye iglasi yetiyi kunye nobusi.
Kulabo bazama ukufumana iziphumo ezikhawulezayo, iingcali zicebisa ukuthatha i-geyner ngaphambi kokuba uqeqesho luyi-supplement-carbohydrat supplement elula kwaye iyakunceda ukufezekisa iziphumo ezifunwayo ngexesha elifutshane.
Ngokungafani nesondlo xa uqeqesho lokulahleka kwesisindo, ngenxa yesistim esiswini, ngokukhawuleza emva kokuqeqesha, ungadla isahlulo esiqhelekileyo naso nasiphi na isitya esiya kwenza umzimba ungadli izitya ezixutywayo kunye neziqhamo, kodwa ukufumana amandla ngqo ngokutya.