Iwe unogona kuziva kukosha kwekudya musati waita muviri , zvisinei, izvo unodya pashure pokunge urovedza muviri zvinogona kunge zvakakosha. Kunyange zvazvo chikafu chako chisati chaita chikafu chinogona kuve nechokwadi chokuti zvigadzirwa zveglycogen zvakakwana zvinowanikwa kuti zviitwe zvakanaka (glycogen ndiyo inowanzo simba rinowanzoshandiswa pakushanda muviri ), yako yekugadzirira-kudya muviri kunokosha kuti uwane uye unovandudza kukwanisa kwako kudzidzisa nguva dzose.
Chengetedza aya mazano mashanu anokosha mupfungwa apo iwe uri kurera refu mushure mekuita basa rakaoma.
Rehydrate
Chokutanga chekudya zvinovaka muviri mushure mokuvhiya ndekushandura chero hutachiona hwakarasikirwa panguva yekurovedza muviri. Nenzira yakawanda, nzira yakanakisisa yekuona kuti zvinwiwa zvakadini (zvichida mvura yekunwa kwemitambo ) ndeikuti:
- Zvienzanise usati wasvika uye shure kwekuita zvekuita uye ushandise kurasikirwa kwemvura.
- Inwa 20-24 fl oz mvura yega 1 lb yakarasika.
Kudya Mushure mekunge Uchitevedza
Izvo zvinokoshawo kuti vatambi vepamusoro-soro vadye zvakakodzera makhahydrates , zvakadai sematsva, michero yose, s smoothie kana kuti carbs inobata nyore mukati maminitsi makumi maviri mushure mekuita maitiro kuti vabatsire kudzorera glycogen. Kutsvakurudza kwakaratidza kuti kudya 0.3-0.6 gramu yemakinhydrate kune imwe pondo yemuviri wepanyama mumaawa maviri ekutsungirira muviri kunokosha pakuvaka zvigadzirwa zveglycogen zvakakwana zvekuenderera mberi kudzidziswa. Kurindira kwenguva refu kwemaawa maviri kuti adye zvinoguma makumi mashanu kubva muzana pasi glycogen yakachengetwa musumbu.
Chikonzero cheizvi ndechokuti kushandiswa kwemakinhydrate kunokonzera kubudisa insulini, iyo inobatsira kugadzirwa kwemisimba glycogen. Zvisinei, zvinoitika zvekhabhohydrate pazvigadzirwa zveglycogen zvinosvika pabani. Ramba uchiyeuka kuti kana iwe uri chiito chekudzidzira uye usingashandisi zvakaoma zuva rega rega, chiyero che carbs iwe unoda kudya shure kwekurovedza muviri kunodonha zvinoshamisa.
Carbohydrate Plus Protein Speeds Recovery
Kutsvakurudza kunoratidzawo kuti kubatanidza mapuroteni nema carbohydrate mukati memaminitsi makumi matatu ekurovedza muviri zvinowedzera kaviri insulin mhinduro, izvo zvinoguma mune glycogen yakawanda yakachengetwa. Iyo yakakosha yemakinehydrate kune mapuroteni chiyero ichi chinoita 4: 1 (mana magiramu ehydrohydrate yega imwe gramu yeprotheni). Kudya mapuroteni akawanda kupfuura izvozvo, zvisinei, ane chikonzero chakaipa nokuti inononoka kugadzirisa muviri uye kugadzirisazve glycogen. Imwe yongororo yakawana kuti vatambi vanofambisa ne-carbohydrate neprotheni vaiva ne100 muzana yepamusoro yezvinyorwa zveglycogen zvinopfuura avo vakangodya kudya kabogaidhyd. Insulin yaivawo yakakwirira kune avo vaidya makhahydrates uye mapuroteni anonwa.
Mapuroteni Anoda Zvokuita Mushure mekuita muviri
Kushandisa mapuroteni kune zvimwe zvinoshandiswa zvinoshandiswa mushure mokuvhiya. Puroteni inopa amino acids inodiwa kuti ivake mishonga yemisumbu yakakanganiswa panguva yakaoma, nguva refu. Inogonawo kuwedzera kubatwa kwemvura kubva mumatumbo nekuvandudza misuli hydration. I amino acids muprotheni inogonawo kukurudzira maitiro ezvirwere zvemuviri , zvichiita kuti iwe usanyanya kurwisana nemafemeni nezvimwe zvirwere.
Yakanakisisa Carb kuProtini Ratio
Kana uri kutsvaga nzira yakanakisisa yekusimudza muviri wako mushure mekureba, kushingaira kutsungirira muviri, 4: 1 combo yemakrohydrate uye mapuroteni anoita sarudzo yako yakanakisisa.
Kunyange zvazvo zvikafu zvakasimba zvinogona kushanda pamwe chete nezvinwiwa zvemitambo , kunwa kana smoothie zvingave zviri nyore kudzika nekukurumidza kuita kuti kuve nehuwandu hwechokwadi mukati mewindo reminiti makumi matatu mushure mekuita basa. Zvimwe zvitsvakurudzo zvinoratidza chokiti mukaka sezvinodiwa mushure mekushanda pamwe nekodhi yakanaka: protein: mafuta ratios.
Kunobva:
Betts JA, et al. Migumisiro yekudzosa kunwa pa glycogen kudzorerwa uye kutsungirira miitiro kunoitwa Williams MB, et al. Migumisiro yekunwa zvinodhaka pane kugadziriswa kweglycogen uye kutsungirira miitiro yekuita. J Strength Cond Res. 2003 Feb; 17 (1): 12-9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Kutanga kufema musimba glycogen kupora kunosimbiswa ne-carbohydrates-protein kuwedzera. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.
Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein zvinowedzera chiyero chemusana glycogen kuchengetedza mushure mekuita zvekuita. J Appl Physiol. 1992 May; 72 (5): 1854-9.
Res, P., Ding, Z., Witzman, MO, Sprague, RC uye JL Ivy. Izvozvo zvinokonzerwa neCarbohydrate-protein supplementation pamusana pokutsungirira kuburikidza nekushanda kwekuita zvakasiyana-siyana. International Journal of Sports Nutrition uye Kuedza Kuita Metabolism.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Purogiramu yeprotine kudya inowedzera muviri wose uye mwendo mapuroteni ekugamuchirwa mumunhu. Mishonga uye Sayenzi muMutambo & Kudzidzira. 2002 May; 34 (5): 828-37.
Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR.Inderera uye yakabatana nemigumisiro yeamino acids uye glucose mushure mekudzivirira muviri. Mishonga & Sayenzi muMutambo & Kuvhidzira. 2003 March; 35 (3): 449-55.