Imfihlelo yokuqhubela phambili kuqeqesho lwamandla kwinkqubo yokubuyisela. Ukunyuswa kobunzima kuphula imicu yezihlunu, ukuze zikwazi ukuchacha ngokuba zikhulu kwaye zomelele, kwaye zikwenze ube namandla ngakumbi. Iiprotheyini zincedisa inkqubo yokubuyisela, yingakho abadlali abaninzi beqonda ikhonkco phakathi kokusebenza kanzima kunye neprotheyini eshukumayo ukukhawulezisa ukulungiswa nokukhusela ubuhlungu bemisipha.
Kodwa iyimfuneko kangakanani loo nto emva kokuzilolonga ngokwenene?
Omnye UPhando olutsha, epapashwe kwiJournal of Human Kinetics, imibuzo lo mkhwa, ebonisa ukuba Iiprotheni ziyangcangcazela azisebenzi ngakumbi kuneziselo zezemidlalo ze-carbohydrate ekukhuthazeni ukubuyiswa kwemisipha kunye nokunciphisa ubuhlungu.
Iiprotheyini ziyashukuma okanye amanzi?
Uphononongo lubandakanya ukuthatha inxaxheba kwamadoda angama-30, aphakathi kwe-20 kunye ne-30 ubudala, abanamava obunzima. Bohlulwa bangamaqela amathathu kwaye basela iziselo ezahlukeneyo zokubuyisela: iqela labaphakamisi abali-10 basela a isiselo esisekelwe kwi-whey hydrolyzate; abanye abali-10 bafumene a isiselo esisekelwe kubisi, kwaye iqela lokugqibela lafumana a isiselo esinencasa yedextrose (iicarbohydrates).
Zonke iziselo ziqulathe malunga neekhalori ezingama-530. Iziselo zeprotheni ziqulethe malunga ne-33 grams yeprotheni, i-98 grams ye-carbohydrates, kunye ne-1 gram yamafutha. Abaphandi okanye abaphakamisi babengazi ukuba ngubani oza kufumana uhlobo lwesiselo.
Amadoda emva koko enza umthambo wokomelela kunye namandla, kuquka ukuphoswa kwebhola amayeza kunye nokutsiba i-squats, kunye neseshoni yoqeqesho olunzima lokuxhathisa kunye ne-squats, i-bench presses, i-deadlifts, i-press presses yasemkhosini kunye nokuzilolonga.
Bakuba begqibile, iimbaleki zasela iziselo zazo ze baphinde bavavanye emva kokuba kudlule iiyure ezingama-24 ukuya kwezingama-48, apho bekulindeleke ukuba iintlungu zokufika kade kwezihlunu (I-DOMS) yayiza kufakwa ngokupheleleyo. Abaphandi babenamavolontiya amanqanaba abo entlungu ye-muscle kwisikali se-0 ukuya kwi-200, apho i-0 ayibuhlungu kwaye i-200 imbi njengoko ibonakala. Baphinde baphinde baphinde bahlole amandla kunye novavanyo lwamandla ukuvavanya ukusebenza kwemisipha.
Onke amadoda abonise ukunyuka okuphawulekayo kumanqanaba abo obuhlungu be-muscle 24 kunye ne-48 iiyure emva kweseshoni yoqeqesho, kunye namanqaku kuwo onke amaqela amathathu aphakama ngaphezu kwe-90. Oko kukuthi, kwakumalunga namaxesha amane aphezulu kunamanqaku okuqala, awayesuka kuwo. 19 ukuya ku-26. Kwakhona babenokunciphisa amandla emisipha kunye nomsebenzi.
Yintoni eyayibalulekile, nangona kunjalo, kwakungekho nantlukwano kwiintlungu, ukusebenza, okanye ukubuyisela phakathi kwamaqela ahlukeneyo. Kungakhathaliseki ukuba bafumana iprotheni okanye olunye uhlobo lokugubha, babebuhlungu nje nge-24 kunye neeyure ze-48 emva kweseshoni yoqeqesho olunzulu.
«Nangona iiprotheyini kunye ne-carbohydrate ziyimfuneko ekulungisweni okusebenzayo kwee-muscle fibers emva koqeqesho olunzulu lokuxhathisa, uphando lwethu lubonisa ukuba ukuhluka kweprotheyini ngokukhawuleza emva koqeqesho. ayichaphazeli kakhulu impendulo yokubuyisela okanye ukunciphisa ubuhlungu bemisiphauphawule umbhali okhokelayo uThomas Gee kwingxelo yeendaba.
Kakade ke, oko akuthethi ukuba ukutya ukutya okunesondlo emva kokusebenza nzima akubalulekanga. Enyanisweni, ukuchacha kungaphuculwa yiyo nayiphi na imeko iintlobo ezintathu zokungcangcazela xa kuthelekiswa namanzi okusela nje. Yintoni ebambekayo kukuba akufuneki uchithe imali kwiziselo zokubuyisela ezixabisa ngaphezulu ukuze ufumane isiphumo esifanayo. Kubalulekile ukufumana iprotheyini eyaneleyo imini yonke.
Isikhokelo esisebenzayo kuyo yonke into oyifunayo ukuyazi malunga nezongezo zeprotheyini
Ngaba kuyimfuneko ukusela i-protein shake emva koqeqesho?
Nangona uphononongo lungabandakanyi abafazi, kuqikelelwa ukuba iziphumo ziyafana. Xa sicinga malunga nesiselo sasemva kokusebenza ukuze sihlaziyeke, ukuba awuwenzi umthambo kwisisu esingenalutho, isiselo sokubuyisela siyindawo yokuphola, kuba akukho kuncipha kwepetroli, kodwa kukho ukukhutshwa kwe-amino acids. ukuphuka kwezihlunu. Endaweni yoko, ukuba wenza uqeqesho lokuxhathisa olukhawulezayo lwe-HIIT okanye uqeqesho oluzinzileyo lokuxhathisa, uya kusidinga eso siselo sokubuyisela phantse ngokupheleleyo.