Chakavanzika chekufambira mberi mukudzidziswa kwesimba chiri mukugadzirisa. Kusimudza huremu kunopwanya mhasuru fibers, saka vanogona kupora nekukura nekusimba, uye kukuita kuti uve nesimba. Mapuroteni anobatsira iyo nzira yekudzoreredza, ndosaka vatambi vazhinji vachinzwisisa hukama pakati pekushanda zvinorema uye protein inodedera kuti ikurumidze kugadzirisa uye kudzivirira kurwadza kwemhasuru.
Asi zvakakosha sei iyo post-Workout kuzununguka chaiko?
Una Tsvakurudzo itsva, rakabudiswa mu Journal of Human Kinetics, mibvunzo tsika iyi, kuratidza izvozvo Mapuroteni anozununguka hazvishande sezvinwiwa zvemacarbohydrates zvemitambo mukusimudzira kupora kwetsandanyama uye kubvisa kuvaviwa.
Mapuroteni anozunungusa kana mvura?
Chidzidzo chacho chaisanganisira kubatanidzwa kwevarume ve30, vane makore ari pakati pe20 ne30, avo vaiva neruzivo rwekusimudzira uremu. Vakakamurwa kuita mapoka matatu uye vakanwa zvinwiwa zvakasiyana-siyana zvekudzorera: boka revanhu gumi vakasimudza vakanwa a whey hydrolyzate yakavakirwa chinwiwa; vamwe gumi vakagamuchira a mukaka based drink, uye boka rokupedzisira rakagamuchira a dextrose chinwiwa chinonaka (makabhohaidhiretsi).
Zvese zvinwiwa zvaive ne530 macalorie. Zvinwiwa zveprotein zvaive neanenge 33 magiramu emapuroteni, 98 magiramu emacarbohydrates, uye 1 gramu yemafuta. Hapana vaongorori kana vasimudzi vaiziva kuti ndiani aizogamuchira rudzi rwechinwiwa.
Varume vacho vakabva vaita maekisesaizi esimba nemasimba, kusanganisira akagara emishonga bhora rekukanda uye kusvetuka squats, pamwe neyakaomarara kudzidzira kudzidziswa nema squats, mabhenji ekutsikirira, kufa, mauto ekutsikirira, uye maekisesaizi ekukwasva.
Pavakapedza, vatambi vakanwa zvinwiwa zvavo uye vakadzokorora mushure memaawa makumi maviri nemana kusvika makumi mana nemasere, apo zvaitarisirwa kuti kunonoka-kutanga mhasuru kurwadziwa (DOMS) ingadai yakaiswa zvizere. Vatsvakurudzi vaiva nevanozvipira vanoyera mazinga avo ekurwadziwa kwemisumbu pachiyero che 0 kusvika ku200, apo 0 haisi kurwadza uye 200 yakaipa sezvainoratidzika. Vakadzokororawo simba uye simba rekuedza kuongorora kushanda kwemhasuru.
Varume vose vakaratidza kuwedzera kukuru mumazinga avo ekurwadza kwemisumbu 24 uye maawa 48 mushure mechikamu chekudzidzisa, nezvikwata mumapoka ose matatu zvichikwira kusvika kune 90. Ndiko kuti, yaive yakapetwa kaviri kupfuura nhamba dzekutanga, dzavakabva. 19 kusvika 26. Vaivawo nekuderedza simba remhasuru uye basa.
Chaive chakakosha, zvisinei, ndechekuti pakanga pasina misiyano mukurwadziwa, kuita, kana kupora pakati pemapoka akasiyana. Pasinei nokuti vane mapuroteni kana imwe rudzi rwekuzununguka, vakanga vachiri kungorwadza 24 uye 48 maawa mushure mekudzidzira kwakanyanya.
«Kunyangwe mapuroteni nemacarbohydrate akakosha pakugadzirisa zvinobudirira kwemafayivhu emhasuru mushure mekudzidziswa kwakasimba kwekuramba, tsvakiridzo yedu inoratidza kuti kusiyanisa chimiro cheprotein pakarepo mushure mekudzidziswa. haina simba rakasimba rekudzoreredza mhinduro kana kuderedza kurwadza kwemasuruakadaro munyori anotungamira Thomas Gee mukuburitswa kwenhau.
Zvechokwadi, izvi hazvirevi kuti kudya kudya kwakakwana mushure mekushanda nesimba hakuna kukosha. Muchokwadi, kupora kwaizovandudzwa nechero ipi zvayo mhando nhatu dzekuzunungusa maringe nemvura yekunwa chete. Chii chinomira kune chikonzero ndechekuti haufanirwe kushandisa mari pane yakawandisa kudzoreredza zvinwiwa kuti uwane zvakafanana. Zvakakosha kuwana mapuroteni akakwana kwezuva rose.
Nhungamiro inoshanda pane zvese zvaunoda kuziva nezve mapuroteni ekuwedzera
Zvakakosha here kunwa protein shake mushure mekudzidziswa?
Kunyange zvazvo chidzidzo chacho chisina kusanganisira vakadzi, zvinofungidzirwa kuti migumisiro yacho ingangove yakafanana. Kana isu tichifunga nezvekuva nechinwiwa chemashure-wekudzidzira kupora, kana iwe usiri kuita kurovedza muviri padumbu risina chinhu, chinwiwa chekudzoreredza inzvimbo yemot, sezvo pasina kuderera kwemafuta, asi kune kuburitswa kweamino acids kubva. kuparara kwemhasuru. Pane kudaro, kana iwe uri kuita kutsanya HIIT-mhando yekudzivirira kudzidziswa kana kudzidziswa kuramba, iwe unenge uchizoda chinwiwa chekudzoreredza.