Buza ugqirha wokutya: Ukutya ngaphambi koQeqesho lwasekuseni

Umxholo

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Q: Xa ndisebenza ekuseni, ndiphela ndilambile emva koko. Ukuba nditya ngaphambi nangemva koko, ngaba nditya iikhalori eziphindwe kathathu kunesiqhelo?

A: Ayizukutya kuphela okuninzi, kuya kufuneka uzixhase ngaphambi kokuba wenze umthambo kwi-am Isitshixo ngokusebenza kwinto yokuqala kusasa kukuba ufuna ukomeleza iseshoni yoqeqesho lwakho ukuze ukwazi ukwenza okusemandleni akho. Ukuziva udangele kwaye urhuqa kwindlela yakho yokuba sempilweni akuyondlela yokuphuma.

Ngaphandle koko usenokuba ukuvile, uqeqesho lokuzila ukutya alukhokeli ekulahlekeni kwamafutha amaninzi kwaye endaweni yoko luvumela ukuphuka kwemisipha ngokugqithisileyo ngexesha nasemva kokusebenza. Ndifumanise ukuba abathengi banika iiseshoni zoqeqesho eyona ndlela ikhawulezayo yokuphucula ukuzilolonga kunye nomgangatho wokuzilolonga. Ndifuna ukuba ube nento phambi kokuba uqeqeshe. Kodwa ngaphandle kokuba uvuka kwangethuba ukuze utye isidlo kwimizuzu engama-90 ngaphambi kokusebenza kwakho kusasa, awuyi kuba nexesha elaneleyo lokwetyisa kwaye udibanise ukutya okuqinileyo okugcweleyo. Endaweni yoko, zama i-snack esekwe kwiinjongo zakho.

I-Fuel ekhethekileyo

Kukho iindidi ezimbini ezisisiseko endizisebenzisayo ukulungiselela ukwehla kobunzima bomzimba kwangaphambili kunye nokusebenza-kwaye nganye inesicwangciso sayo.

Ukwehla kwesisindo: Ukuba injongo yakho kukushiya iipawundi, ukufumana iprotey ye-Whey okanye i-10 gram yeebhontsi ezinama-amino acids kangangemizuzu engama-20 ukuya kwengama-30 ngaphambi kokuba ufike kwindawo yokuzivocavoca inokuba yiyo yonke into oyifunayo ukuze ukonyuse iseshoni yakho. Ii-amino acid kwiproteni okanye kwi-BCAA ziya kunika amandla izihlunu zakho kunye nokwakha izihlunu xa uthintela ukonakala kakhulu kwemisipha. Ukwenza kwabo kukuvumela ukuba ufikelele ngokulula kwimithombo yombane ngelixa uqeqesho, njengamafutha omzimba, ke utshisa i-flab, hayi umsipha.

Ukusebenza: Uqeqesho lwakho akufuneki luhlale lukho malunga nokulahleka kobunzima kwaye xa kungenjalo, ndifuna ukongeza ii-carbohydrate kumxube wakho. Iigram ezingamashumi amabini ukuya kuma-25 ze-carbs ngohlobo lwamanzi ecoconut okanye isiselo sezemidlalo ngokudibeneyo neprotein okanye ii-amino acid ezikhankanywe apha ngasentla ziya kunika iswekile egazini lakho ibump encinci ukuze kubekho ipetroli eyaneleyo egazini lakho xa ubetha umkhondo okanye Ijim.

Isondlo seCaryover

Indawo enye yokutya okunesondlo ekudala siyixabisile sisiphumo sokutya. Xa unesiselo sakho sangaphambi kokuzilolonga, ezi zinongo ziqhubeka kakuhle emva kokuba uqeqesho lwakho luphelile. Umzekelo, olunye uphononongo lufumanise ukuba ukusela iiprotey yeprotey ngaphambi kokuba usebenze kubangele amanqanaba egazi le-amino acid anyuswe ukuya kuthi ga kwiiyure ezi-2 emva kokuzivocavoca. Umsebenzi wakho wangaphambi kokuzilolonga wenza umsebenzi ophindwe kabini ngaphambili nasemva koqeqesho lwesondlo.

Emva kokuzilolonga kwakho, awudingi kugungqiswa, kodwa endaweni yoko yidla isidlo sakusasa ngendlela oqhele ukwenza ngayo. Isicwangciso sokusebenza sangaphambi kokusebenza songeza kuphela i-150 kwi-200 calories kumhla wakho; ukuba ukhetha i-BCAAs ngaphambi kokuzilolonga, akukho xabiso lekhalori. Nokuba yeyiphi na indlela, awongezi iikhalori ezininzi kusuku lwakho, kwaye icala elingaphezulu kukuzilolonga ngakumbi nangakumbi.

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