Sihlela umsoco ofanele ngaphambi ukuqeqeshwa nangemva

Wena babuthana, banquma ukuba baqale ukugcina indlela yokuphila sporty? Lokhu izinyathelo ezincomekayo ezibonisa ukuzimisela futhi manje Into esemqoka - ukuze bagcine njalo nokuqeqeshwa ekhethiwe. Uma lokhu ukuqeqeshwa ejimini ke iqoqo umzimba ukuze afinyelele imigomo ethile kuyokusiza ukuba ukhethe trainer siqu. Uma lokhu licembu, umsebenzi wakho - ukuze kukwazi ukunyakaza ngendlela kunembeza hhayi skive. Nokho, ngaphezu inqubo yezemidlalo ukudla kubalulekile kakhulu ngaphambi umsebenzi futhi ngemva kwaso. Phela, ukuya ejimini 'ukwakha "ngomzimba omuhle, akunjalo?

Okokuqala - esikudlayo ke - ukusebenzisa ... noma Lug emhlabeni okuthunyelwe!

Ukudla - ngeziningi zezinto zokwakha umzimba. Kungaba umngane wethu kanye nemngani endleleni eya sibalo ephelele noma ukubhekana isitha imi endleleni. Ake sibone ukuthi amandla ukuzivocavoca ithonya imiphumela, okuyinto sizokubonisa eklasini.

Into yokuqala ukuthi kumele baqinisekise ukuthi ukudla - kuba namandla anele umsebenzi ngokomzimba. Awufuni ngizobulawa ukukhathala yokuntuleka amandla phakathi nokuqeqeshwa?

Amandla sinikeza carbohydrate ayinkimbinkimbi, namaprotheni ukusiza ukunweba umuzwa satiety for isikhathi eside. Ukuze bengezwa ukuthi balambile, kodwa musa gxuma, ukusebenzisa nge isisu egcwele, lapho kudingeka amahora 1.5-2 phambi kwekilasi. Lokhu kungaba iphalishi phezu kwamanzi kanye nemifino, ngiyocasha amaqanda ngamabele lonke isinkwa, pasta, yogurt nezithelo - ecebile carbohydrate kanye nemikhiqizo amaprotheni nge lokucuketfwe fat ubuncane.

Lapho ihlela ukuba kube ukudla ngaphambi umsebenzi, khumbula futhi uhlamvu amakilasi. Uma ukuya ejimini ngoba ukuqeqeshwa isisindo, bese isigamu sehora ngaphambi kokuba kungaba isiphuzo okwengeziwe amaprotheni Shake noma adle ushizi kancane. Sidinga lokhu ukuze angene acid umzimba acid ngokushesha esetshenziselwa amaprotheni zamagama kanye muscle ukukhula. Ngokushesha ngaphambi amakilasi aerobic kungcono ukuba angadli lutho, ngiphuze amanzi. By the way, ubuyise izinqolobane okusamanzi ezidingekayo ngesikhathi senqubo ukuqeqeshwa.

Ukudla noma cha ukudla - Loyo ngumbuto!

Uphumelele futhi ufeze okuthile Saqeda ehholo, futhi lapho efika ekhaya, umuzwa okuncane yindlala. Yini okumelwe uyenze? Ingabe ngidinga ukudla ngokushesha ngemva Amazing, noma kusuke kukufanelekele ukulinda? Nalapha futhi, konke kuncike imigomo yakho.

Ingabe ufuna ukwakha kwemisipha - udle emizuzwini yokuqala 20-30 emva ukuqeqeshwa. Iqiniso lokuthi izinqubo catabolic (asebenzayo imisipha ukuwohloka) iqala ngale nkathi, kuphambene nezifiso zakho. Lokho kusebenza ejimini neze yize, kubalulekile ukudla kalula amaprotheni digestible (amaqanda, ngokwesibonelo) futhi carbs okusheshayo. Nge ngowokuqala zonke zicacile kodwa kungani carbohydrate? Bakhuthaza Anabolic-hormone okuthiwa i-insulin, okuyinto kuvimbela ukuthuthukiswa izinqubo elibhubhisayo imisipha. Kuyasiza ukuba baphuze ubisi emva Amazing, ngoba iqukethe casein futhi whey, sandla ukululama ngokushesha imisipha.

Uma sandisa isisindo alikho izinhlelo zakho, futhi iphupho oyinhloko muhle some sibalo, e phakathi nehora lokuqala ngemva umsebenzi ngokudla okufanele sishiywe, bese yidla ukukhanya mafutha. Kufanele kube carbohydrate kancane kanye amaprotheni. A option omkhulu - inhlanzi ephansi fat noma elimhlophe inyama yenkukhu kanye nemifino Hlobisa.

Njengoba ubona, ukusuthisa ngaphambi umsebenzi nangemva uhluka kuye ngohlobo olunyakazisa umzimba, kanye imigomo sisuke siphishekela, ukuya ejimini.

Kufinyeta, singakwazi ukusungula mithetho elandelayo: amandla phambi ukuzivoxavoxa kufanele kube noma kunjalo, kuyatuseka - okwesikhathi amahora ambalwa ngaphambi kokuba ikilasi. Ngemva izivivinyo amandla baye badinga for isigamu sehora (okusheshayo utilizable amaprotheni + carbohydrate), futhi ngemva aerobic - akukho ngaphambili kwehora (amaprotheni ephansi fat + carbohydrate ayinkimbinkimbi). Yidla kahle futhi bafinyelele imigomo yabo!