John Myers
A ƙarshe za ku iya yin tseren marathon? Ƙara ƙarfin tsokar ku. Daidaitaccen abinci mai gina jiki na wasanni shima ya dogara da menene burin ku na sirri. Karanta a nan wane abinci ya dace da wane wasanni!
Abincin wasanni - kamar mahimmanci kamar tsarin horo mai kyau
Baya ga kyakkyawan tsarin horo, tsarin abinci mai gina jiki wanda aka keɓance yana da mahimmanci ga ɗan wasa don samun kyakkyawan aiki. Tsarin abinci mai gina jiki yana haɓaka horo kuma yana nuna lokacin, menene da nawa ake ci. Ko da kun fara a gasar hukuma ko kuma kawai kuna yin wasanni don dacewa da lafiyar ku, ingantaccen abinci mai gina jiki na wasanni zai taimaka muku samun nasarar cimma burin ku.
Horon nauyi ko wasan juriya?
Duk wasanni biyu sun haɗa da ingantaccen abinci mai kyau da daidaitacce. A lokacin motsa jiki, abubuwan gina jiki suna ɓacewa ta hanyar aiki da gumi. Don haka dole ne a rufe ƙarin abin da ake buƙata, musamman ga bitamin da ma'adanai. Idan ba ku san abin da kuke buƙata na yau da kullun ba, zaku iya amfani da kalkuleta don daidaita abincin ku gwargwadon ƙarin buƙatu ta hanyar motsa jiki. Ana buƙatar ƙarfi mafi girma a horon nauyi. A karkashin waɗannan yanayin horo, jiki ya fi ƙone carbohydrates. Don haka, tare da irin wannan wasanni, yakamata a ci abinci mai arzikin carbohydrate kafin, lokacin da bayan horo ko gasa. Ana ba da shawarar cin abinci mai wadatar furotin da kitse tsakanin zaman horo. Kuna iya samun shawarwarin abinci mai gina jiki don ɗakin kwana da tsoka a cikin labarinmu kan batun abinci mai gina jiki guda shida.
Ƙarshen Carboloading?
Akwai makarantu biyu na tunani don mahimmancin makamashi a cikin wasanni masu juriya: Wasu sun ce ba tare da carbohydrates a matsayin tushen makamashi na farko ba, ba za ku iya yin shi ba. An ce manyan bukukuwan noodle na ’yan wasa suna haɓaka shagunan glycogen, yayin da ake ci da carbohydrates akai-akai ta hanyar shaye-shaye na isotonic, mashaya ko ayaba yayin gasa. Bata jiki sannan a cika shi da carbohydrates kwanaki 3-4 kafin gasa ana kuma kiransa carboloading. Koyaya, hanyoyin zamani sun nuna cewa rage cin abinci mai ƙarancin carb shima zai iya tallafawa aiki. Ya bambanta da mai a matsayin ajiyar makamashi, carbohydrates suna ɗaure ruwa mai yawa kuma don haka suna ɗaukar babban girma. Saboda haka jiki zai iya adana iyakacin iyaka kawai, wanda ke nufin ga ɗan wasa mai juriya: Idan kantin sayar da babu komai, dole ne a rage saurin gudu. Abincin low-carbohydrate, a gefe guda, yana inganta haɓakar mai. Lokacin da ya zo ga ƙware mai nisa mai nisa, jiki ya kamata ya sami kuzari mai yawa daga kitse a cikin ƙarfi mai ƙarfi don haka ya adana shagunan glycogen. Ɗayan kilogiram na kitsen jiki zai iya ba wa 'yan wasa har zuwa sau uku karin makamashi a cikin nau'i na kilocalories fiye da glucose (mai sauƙi sugar). Koyaya, rage cin abinci mai ƙarancin carbohydrate yana buƙatar sa ido sosai akan ƙimar sinadiran ku.
Protein
Protein yana taka rawa ta musamman a cikin abinci mai gina jiki na wasanni. Kowane motsa jiki na horarwa yana haifar da haɓakar tsoka kuma. Protein shine tubalin ginin da ake buƙata don gina tsoka. Protein da furotin foda, waxanda suke da wadata a cikin muhimman amino acid da kuma abin da ake kira BCAAs (Branched-Chain Amino Acids, wanda ke nufin sarƙoƙin amino acid mai rassa, misali furotin whey), na iya zama ingantaccen abinci mai gina jiki don wadataccen abinci mai gina jiki. Idan kuna cin abinci marar nama, ana kuma samun foda na furotin vegan. Protein girgiza suna aiki iri ɗaya. Bayan gina tsoka, shawarwarinmu game da ciwon tsokoki zasu taimake ku.
Wasanni don rasa nauyi
Wasanni yana sa ku farin ciki kuma yana iya taimaka muku rasa nauyi. Ta hanyar gina tsokoki, adadin adadin mai kitse na kitse yana ƙaruwa da wasanni da lokacin hutawa. Ana amfani da ƙarin kuzari tsakanin zaman horo fiye da waɗanda ba 'yan wasa ba. Rage nauyi don haka yana nufin: horarwa, motsa jiki a cikin rayuwar yau da kullun da abinci mai wadataccen furotin da carbohydrate. Wannan yana sa tsauraran abinci ya wuce gona da iri.
Kayan girke-girke masu lafiya don abinci mai gina jiki na wasanni
Yawancin girke-girke na motsa jiki iri-iri sun cika tsarin abinci mai gina jiki da aka kwatanta don 'yan wasa kuma har yanzu suna da daɗi. Ƙananan mai da kuma sama da dukkanin girke-girke masu santsi (dukkan kayayyakin hatsi) tare da abinci mai gina jiki (irin su Serrano ham da Harz cuku) da kayan lambu da yawa suna tabbatar da daidaitaccen abinci da kuma tabbatar da samar da muhimman bitamin da ma'adanai. Babban girke-girke na wannan shine, alal misali, kwanon kayan lambu mai launi tare da shinkafa launin ruwan kasa da fillet na nono kaza. Kuna iya samun ra'ayoyi don cikakken karin kumallo don 'yan wasa anan. Abincin ciye-ciye mai dacewa kuma zai iya yin bambanci yayin horo.
