Chirongwa Chakanaka cheKubudirira Kumubudirira
Kukwikwidza kwekuvaka muviri kunowedzera pakuzivikanwa uye kusina shanduro yakakwana yesayenzi. Pasina ruzivo ruzivo rwevatori vechikamu, ivo vari kurasikirwa vachishandiswa kupikisa prep guesswork. Kunyanyisa kuvimba nemhinduro dzisina kururama kubva kuvasikana nevadzidzi.
Kutsvakurudzwa kwemazuva ano kwakapindura nyaya iyi. Vanyori vanoverengeka vakagoverwa nyaya chaiyo yeunyanzvi hwavo uye vakapa huchapupu-hwakagadziriswa hunosimbiswa pamanyori akaongororwa masayenzi. Dare racho rakaderedza kufanana kwenyaya yacho kune "makoriyori uye macronutrients, nguva yezvokudya uye nguva yezvokudya , zvokudya zvekuwedzera , nyaya dzepfungwa uye" vhiki yepamusoro. "
Dambudziko rinoramba riripo kune vakwikwidzana vakawanda risina ruzivo, saka vanotevera "imwe-yakakosha-yakakwana-yose" chirongwa chekudya nekuwedzera. Izvi zvinosiya vakawanda vemuviri vomuviri vasingagoni kusvika pazvinangwa zvavo uye vachirwisana nezvikonzero nei.
Icho uchapupu-based based guide munguva ichangobva kubudiswa ne Journal of the International Society of Sports Nutrition yakanyatsojekesa chikamu chakakosha chemakwikwi prep: nutrition uye supplementation. Nhoroondo yacho inonyatsodzidzisa uye inoverengwa zvikuru. Ichi chinyorwa chinoita kuti zvinyorwa zvitange nekudya kunovaka muviri uye kunyanya kukurudzira ma macronutrients.
Caloric Intake
Kazhinji, kukwikwidzana kunokwidza kunotevera huwandu hwe 2 kusvika kune 4 mwedzi wezvokudya chirongwa. Izvo zvinangwa zvinokonzera kupisa mafuta uye kuwedzera kukura kwemasumbu vasati vashaya danho.
Munhu mumwe nomumwe anotanga pane zvakasiyana nemazana emafuta emafuta uye ukuru hwemasisita. Kukwanisa kunyatsoruramisa macronutrients zvakananga kune kuchinja zvinodikanwa kweavo vanobatanidzwa kuburikidza nekurovedza kunokosha. Iyi ndiyo inonyangadza nekuda kwekushayikwa kwekutsvakurudza kwakajeka kune vashandi vemiviri.
Kutsvakurudza kunoratidza, "inofanira kutarisirwa kuti iyo caloric kudya iyo iyo inotanga kugadzirira kwayo inofanira kuchinjwa kwekufamba kwenguva apo muviri unoderera uye kushandiswa kwemagetsi kunowanikwa." Kurasikirwa nekukurumidza zvakakonzera kunogona kukonzera kurasikirwa kwemuviri wemiviri (LBM ) nesimba. Chii chakaratidza kuti chinonyanya kukosha kuchengetedza LBM kurasikirwa zvishoma nezvishoma .5kg kana 1.1lbs pavhiki (inenge chikamu chetaundi yekori 500 pazuva).
Iyi nhamba yakabva kune 154bb mugoveri pa 13% mafuta emuviri uye kwete kupfuura 15lbs pamusoro pekukwikwidza kwavo uye vakapa nguva yemwedzi mitatu yakatarisa. Izvi zvinoreva mukwikwidzi uyo ari pamusoro pehuwandu hunorehwa uye mafuta emuviri angadikanwa nekukurumidza kuora maitiro nenzira uye panjodzi yekurasikirwa nemuviri wemiviri (LBM).
Nguva yakawanda inofanirwa kubvumidzwa kugadzirira makwikwi. Izvi zvinobatsira kudzivirira kukanganisa kurasikirwa kwezviyero zvakabatana nekuderedza LBM. Uyewo, urefu hwepurogiramu hunoda kuve yakananga kune umwe neumwe mukwidzi wemiviri. Nguva shomanana yekudya panguva yevashandi vanoenzanisa nekuenzanisa neavo vane mazana emafuta emafuta akakwirira somuenzaniso.
Chidzidzo chemavhiki gumi nemaviri chevarume vekudzivirira muviri chakaratidza kukosha kwekureruka kwemahombekombe mukati memasvondo matatu ekupedzisira emakwikwi epambano. Izvi zvakaguma nekurasikirwa kwemuviri wemiviri (LBM). Inonzi yakashandiswa kuwedzera kupera kurasikirwa nzira munzira yekuguma kwemakwikwi ekupikisa kana ichienzaniswa nekutanga kutadza kurasikirwa neLBM.
Protein
Zvirongwa zvepurotini zvakakosha pamakwikwi-prep uye kubatsira vanoita makwikwi vanochengetedza muviri wavo wakaoma (LBM) kana musumbu. Tsanangudzo yekutsvakurudza inoratidza 1.2 kusvika 2.2g / kg ye bodyweight inokwana kune vamwe vatambi. Vamwe vanogadzirisa muviri vangada zvakawanda nekuda kwekudzidziswa kwakanyanya uye kuora kwemamiriro ezvinhu.
Tsvakurudzo dzakawanda mabhuku zvakaratidza kukosha kwenzoro yakanaka ye nitrogen. Zvakare zvinoratidzirwa kushandiswa kwakanyanyisa kunokanganisa iyo chemikemu element. Nitrogen ikemikari inowanzoitika mumitumbi yedu, kunyanya mumapurotini uye inokosha muupenyu.
Nzira yakasvibiswa ye nitrojeni inosanganiswa nehutachiona hwekuparara kwezvirwere, kukuvara uye nguva yekutsanya. Kuwedzera kweprotheni kuchaita kuti mukwikwidzi arambe akaine nitrogen yakanaka inokonzera kuti muscle kukura nekugadzirisa.
"Hurukuro yakabudiswa inobudiswa neHelms et al., Puroteni inowanikwa mukudzivisa-vakadzidziswa, vakaneteka mumitambo munguva yekugadziriswa kwechirori inoratidza huwandu hwe 2.3-3.1 g / kg yeLBM, iyo inogona kunge yakakosha pakuvaka muviri."
Zvidzidzo zvakawanda pamusoro peprotheni zvinodiwa nevatambi vave vachiitwa. Kutsvakurudza kwakajeka pamakwikwi-prep uye kuvaka muviri kunogadziriswa pamusana pemhando dzakasiyana-siyana dzakananga kumutambo mumwe nomumwe.
Carbohydrates
Carbohydrate inopa simba kuvashandi vekugadzira miviri kuti vapinde mumashandiro avo ekupikisana-prep. Zvisinei, zvigaro zvinotarisirwa zvinogona kusiyana kune mumwe nomumwe. Kusadya kwakakwana kwekarubhi kunokanganisa kudzidzira kushandiswa asi kudya zvinokwana mahydrohydrates kuchawedzera kushanda.
Zvidzidzo zvenguva pfupi zvinoratidza kudya carbs pane kukosha kwe 4-7g / kg yehutatu hwehutano uye zvichienderana nechikamu chekudzidzira chinobatsira. Zvisinei, yakave ichitaurirwa kukwikwidza-prep bodybuilders mumatambudziko e caloric vanoda kusangana nemapuroteni nemafuta. Izvi zvinogona kupindira nekukwanisa kwavo kuva pamucheto wakakwirira wekudya kwecarb.
Zvose, ruzivo urwu rwunopa hutano hwakanaka kutanga nekugadzirisa kudya kwakakwana kwemakinhydrate panguva yemakwikwi-prep. Sekukwikwidzana kusvika pachinangwa chekuyera uye mazana emafuta emapfupa, zvinonzi sechirongwa chakanakisisa chekuchengetedza kukora kwe caloric nekuwedzera makhahydrates ne 25-50g. Izvi zvingabatsira kuchengetedza mutsara unosimba uye mutambo.
Goroidhydrate yepasi uye kudya kwepuroteni yakakwirira kunogona kugovera kushaya kurasikirwa kwezvibereko zvevanhu vanovaka muviri. Kunyange zvakadaro, kutsvakurudza kunoratidza kuti zvinokonzerwa necarb chimbaridzo zviripo apo kuidzikisa mberi kunogona kuisa mupikisano pangozi yekuora muviri muviri (LBM) kurasika uye kuderedzwa kwekuita.
Mhedziso yekutsvakurudza: "Zvinogoneka kuti makwikwidzi anosvika kune akaremara mamiriro ezvinhu angawana maronho asingadziviriki mukushanda." Vatsvakurudzi vanoongorora vhiki dzekupedzisira-11 dzemakwikwi-prep vakaratidza kuwedzera kwecarbs mumavhiki ekupedzisira ezvokudya zvingave zvakadzivirira mahomoni asina kunaka uye mashandisirwo emagetsi anoita kuti muviri wepikisano uwedzere muviri wakaoma.
Mafuta
Lean protein uye carbs yakagara iri macronutrients inokosha yekutinhira-prep bodybuilders yakaenzana nemafuta. Kukosha kwekudya kwakakodzera kwemafuta hakugoni kurambwa sezvakakosha.
Kunyanya kudya mafuta kunobatanidza nekugadzira anabolic hormone concentrations. Kutsvakurudza kunoratidza kuti mafuta anogadzirisa anokonzera zvakananga mumuviri wakaonda (LBM) panguva yezvokudya. Iyo nharo iripo "yekuti mafuta anowedzera pakati pe20 kusvika ku30% yekoriori akaitwa kuti awedzere maitiro e testosterone mumasimba ane simba."
Yakapiwa mapuroteni nemakrohydrate zvinoda, kumwe kutsvakurudza kunoratidza kuti zvikamu izvi zvinogona kuva zvakakwirira. Zvimwe zvidzidzo zvakajekesa kuumbwa kwemuviri uye kushaya kwekorori kuva dambudziko guru nekuderedza maitiro e testosterone uye kwete kuderedza mafuta kudya chete.
"Padzidzo dzakajeka dzevanorwisana nevatambi vakarovedzwa vachiita zvishoma nezvishoma mapuroteni ezvokudya, kupera kwemafuta kunochengetedza maitiro ehydrohydrate anoita seanobudirira mukudzivirira kurasikirwa kweLBM kupfuura kwema carbohydrate, mafuta akakwirira."
Inoratidzika mazano ekuderedza mafuta e15-20% angave akakodzera kana zvakakodzera makhahydrates uye mapuroteni maitiro akachengetwa.
Kutsvakurudza Kunoda Kuti Uzive
Zvimwe zvidzidzo zvemazuva mazhinji zvinodikanwa pakuvaka muviri nekugadzira makwikwi.
Dambudziko rekunyengera (kusagutsikana nomufananidzo wemuviri) uye kukanganisika kwekudya zvinowanzoonekwa muvanhu vomuviri uye kuziva kwekutanga kunokosha kuti urege kudzivirira noutano husina kunaka.
Nguva dzisinganzwisisiki kana kupera kwezvakagadzirwa zvinogona kuva dambudziko revakadzikadzi vemuviri.
Kubhadharira prep inomutambo mumwe nomumwe uye muviri mumwe nomumwe unopindura nenzira yakasiyana nekushandiswa kwekudya. Kunyange zvazvo mazano akapiwa, kushandiswa kwemitemo yezvokudya kunogona kudiwa.
Sources
Nyaya yeInternational Society of Sports Nutrition, Mazano-based based recommendations pamusoro pekuvaka muviri kumakwikwi ekugadzirira: kudya uye kuwedzera, Eric R Helms et al., 5/12/14
International Journal of Sports Nutrition, Zvokudya sarudzo dzomuviri, Sandoval WM et al., 3/91
Zvinyorwa zveAmerican Dietetic Association, Nhoroondo dzeMetabolic, kudya, uye mararamiro emakwikwi evarume nevakadzi vemuviri, Kleiner SM et al., 7/90
Sports Medicine Abstract, Macronutrient kufunga nezvemutambo wekugadzira muviri, Lambert CP et al., 2004
Zvinyorwa zveAcletic Training, Position Statement, National Athletic Trainers 'Association Position Statement: Kusachengetedza Kurasikirwa Kwekurema uye Kuchengetedza Maitiro muMutambo uye Kuita Basa, 6/11