Ingave bhanana rine nzungu ruomba kana puroteni bar yekukurumidza, unogona kuwana yako pre-Workout snack. Asi izvo zvaunodya mushure mekurovedza muviri zvakakosha sezvaunodya kare. Mushure mezvose, tsandanyama dzako dzinoda kudya kwakakosha, senge mapuroteni nemacarbohydrates, kukura nekusimba.
Kana iwe uchida kuwana zvakanyanya kubva pakurovedza kwako uye kugara wakasimba pazvirongwa zvako zvekudzidzisa zviri kuuya, unenge uchida kupa muviri wako chikafu chinovaka muviri. Nehurombo, izvo zvinoreva kuti ungangoda kusvetukira mamwe ako enguva dzose post-Workout snacks (kunyanya kune chikamu chikuru). Dzivisa izvi zvikafu mushure mekuita basa rakaoma rekuzadza muviri wako zvakanaka uye kuchengetedza chirongwa chako chekudya chinofara.
4 chikafu (uye zvinwiwa) iwe haufanirwe kudya mushure mekudzidziswa
Chengetedza madonuts kuitira gare gare
Kana iwe uri mumhanyi wemangwanani, zviri kuedza kutora donut kana maviri munzira yekuenda kumba. Asi zvinosuruvarisa, zvokudya zvakakwirira mushuga nemafuta ndechimwe chezvokudya zvakaipisisa kudya, kunyanya mushure mekudzidzira kwemangwanani kunotyisa.
Mushure mekurovedza muviri, chinhu chako chepamusoro ndechekusimudzira chikamu chako chinotevera chejimu. Iwe zvechokwadi unoda kuwana zvimwe high quality makhahydrates mumhasuru dzako kuzadza zvitoro zveglycogen zvapera. Asi zvokudya zvine mafuta akawanda-hongu, izvo zvinosanganisira donuts-zvinogona kunonoka kuderedza kudya, izvo zvinokanganisa kukwanisa kwemuviri wako kuputsa carbs mu glycogen.
Pane kudaro, sarudza mashoma masosi e kukurumidza kugaya macarbohydrates ane mafuta mashoma. Kana iwe uine zino rinotapira mushure mekushanda, chinjana yako yemangwanani donut kune imwe oatmeal uye bhanana (kana chero michero yaunoda). Husiku oats imwe nzira yakanaka kana mangwanani ako akabatikana uye iwe usina nguva yakakwana yekugadzirira kudya kwemashure.
Svetuka fries
Nepo iwe ungada burger post-Workout, kusvetuka fries ingangove pfungwa yakanaka (kunyangwe zvakanaka kuti upinde mairi kamwe nechinguva, zvakare). Kazhinji, zvikafu zvakakangwa zvinokuvadza kune digestive system uye kunyange zvinogona kukonzera kurwadziwa nemudumbu mune dzimwe nguva.
Nekuti zvinoda simba rakawanda kugaya, chikafu chakakangwa zvakare vanogona kuita kuti unzwe kuremerwa, panzvimbo pokuzvisimbisa umene nokurovedza kwako. Zvokudya zvakaoma kuputsa zvinogona kuita kuti unzwe usimbe uye zvinokuchengetedza kubva pakunzwa kuguta uye kuguta nekukurumidza.
Zvokudya zvakakora zvinogona kukonzera zviratidzo zve gastroesophageal Reflux. Kana iwe uchinge watojaira kuita reflux, kunakidzwa nemamwe machipisi epashure-workout kunogona kuwedzera zviratidzo.
Panzvimbo yeFrench fries, edza kubika ivo vakagadzirwa neGreek yogurt kana cottage cheese. Mbatata yakabikwa inokupa mamwe ari nyore kugaya, glycogen-replenishing carbohydrates, ukuwo yogati necottage cheese zvine mapuroteni, zvichikubatsira kupedza nzara uye kunzwa kuguta.
Usavhura soda kana doro
Tsika yako yepashure-yekushanda inogona kusanganisira soda inotonhora kana doro, asi haisi iyo nzira yakanakisisa yekudzorera mvura mushure mekuita jira rakaoma. Mvura yakakwana inodiwa mushure mezvo, asi zvinwiwa zvakawandisa mushuga uye, kana iri doro, zvinogona kuwedzera kuderedza muviri wako.
Zvinwiwa zvakapfava zvinopa shuga yakachena pasina chimwe chikafu chinovaka muviri, saka hazvifanirwe kuve pamberi pako mushure mekudzidziswa.
Doro rinogonawo kukanganisa kukwanisa kwetsandanyama dzako kugadzirisa uye kuvandudzwa mushure mekuita maekisesaizi. Pamusoro pezvo, inogona kudzikisira kuchengetedza kweglycogen yemuviri wako, iyo inogona kukanganisa mazinga esimba rako panguva yako inotevera yekurovedza muviri.
Nepo iwe uchinyatso kunakidzwa nedoro rekupemberera kana soda mushure mekumhanya kamwe munguva, zviri nani kusaita izvi zvinwiwa tsika. Kana iwe uchida kudzorera mvura nechimwe chinhu chinonaka, edza iyo mvura yekokonati. Coconut mvura inonatsa muviri wako uye inopa maelectrolyte uku ichikupa ratidziro yekutapira.
Svetuka maprotein akagadzirwa
Zvechokwadi mapuroteni anodiwa mushure mekushanda, asi mabhawa akagadziridzwa zvakanyanya vanogona kutakurwa nezvinhu zvisingadiwi.
Pamusoro peshuga yakawedzerwa iwe yauchawana mumabhawa mazhinji, mazhinji anewo shuga doro uye zvinotapira zvekugadzira, izvo zvinogona kukonzera kushungurudza mudumbu. Shuga dzekugadzira, mune dzimwe nguva, dzinogonawo kuita laxative mhedzisiro, zvichikonzera kuputika, gasi, uye manyoka. Search Acesulfame potasium, aspartame uye sucralose pamavara.
Kana iwe uchida kudya maprotein bars, tsvaga sarudzo inogadzirwa nemhando yepamusoro yakazara zvinhu, zvinosanganisira zviyo zvakakwana, nzungu uye mhodzi, uye michero yakaomeswa. Sarudza bhawa rine mapuroteni akawanda asiwo shoma mune shuga yakawedzerwa.