1 - Sei Vanomhanya Vanoramba Vanwa Chinoti Chokoti
Chokoti mukaka wakauya pachiitiko makore mashomanana adarika sekugona kunwa mvura yekudzidzira. Zvidzidzo zvenguva dzose zvinoramba zvichiratidza kuti zvinobatsira kukurudzira musero protein synthesis (kukura). Kuwedzera kutsvakurudza kunoratidzawo mukaka wekotikiti kunovandudza mitambo yevashandi, inochengetedza shanduro yemagetsi, uye inochengetedza muviri unofungidzirwa.
Dzimwe nguva tinogona kudzvinyirira mitambo yezvokudya pazvinosvika kumusana kugona. Hazvina kudikanwa kushandisa mari yakawanda pa 'turbocharged' musumbu yekuvaka zvinwiwa. Mukaka weKokoleti unonaka zvinonaka uye maererano neuchapupu-based research ndeyekutevedza shure kwekushanda kunze kwegorobinhydrates replacement drink.
Hapana chakanaka kana kuti chinodhura chinodiwa mushure mekuita basa rako kuti uchengetedze muviri wakasimba. Kunyangwe iwe uri kutsungirira kumhanya, kushambira, mabhasikoro kana kudzidzisa kuyerwa, utano hwakanaka hunokosha pakuita zvakanaka nekugadzirisa. Hazvishamisi kuti vatambi vadziri vachivaka chimiro chakanaka nechokoti mukaka uye iwe unogonawo. Ngatitarisei zvakanakira chokoti mukaka mushure mekunge mushure mekuita basa:
2 - Inopisa Muviri Wako
Kushanda kunze kunoda simba rekudya zvine simba. Chokoti mkaka ine unhu hwakanakisisa hweproteine uye mahydrohydrates. Inopawo mvura uye electrolytes kuti muviri uchengetedze uye mumasero emagetsi.
Zvidzidzo zvakaratidza kudya kudya kwema carbs uye whey protein usiku kubatsira nemisumbu kugona uye zuva rinotevera kushanda. Mishonga uye Sayenzi muMutambo uye Kuita muviri unoda kuedza dzidziso iyi nekatekiti mukaka.
Chimwe chidzidzo chaitungamirirwa kuratidza kunwa mukakati wekatekiti usiku kwaizogadzirira vatambi kuti vakwikwidzane. Mumimai masere ekutsungirira kumhanya, ane makore 31 kusvika ku 34 akapinda muchidzidzo chekupofumadzwa kaviri uye akapa chokorekiti mukaka kana kuti zvinonaka zvakaenzana panzvimbobo 30 maminitsi asati avata.
Mangwanani akatevera, vakadzi vacho vakapiwa mvura chete uye mumwe nomumwe akamhanya makiromita 10 kana 6.2 makiromita pane imwe nzira. Vatori vechikamu vaimwa mukakati wekatekete vasati vavata vakaedza nguva yekuedza kupfuura avo vaidya placebo.
Iyo yakagadzirwa nekatekiti mukisi inogona kubatsira kubatanidza zvose ma hydration uye zvinodikanwa zvevamwe vevatambi vasati vasvika mumasikati mangwanani.
3 - Kuvandudza Kutamba Kwekuita
Kuisa zvatinokwanisa pakuita basa kunogona kunzwa sechinetso pasina kudzorera glycogen yedu (shuga). Isu tinokwanisa kuuraya pamadziro uye tisingadi kupfuurira apo tangi yedu yezvokudya inenge isina chinhu. Chokoti yakakonzerwa kuva nzira inobatsira yekudzorera mazinga edu glycogen (simba) panguva yekushanda kwakakwana.
Tsvakurudzo yakaitwa pamusangano wegore negore weAmerican College of Sports Medicine yakaongorora chokoti mukaka wevashandi. Chidzidzo chacho chaitungamirirwa nevashambadzi vese vaifamba vachishanda kuneta asi vaifanira kuita zvakare mukati mezuva iroro. Vatsvakurudzi vakaratidza kuratidza chikokese mukaka vaizopa simba rinokurumidza kune vatambi vanoita miedzo yakawanda yakashambira yakakwana.
Vatori vechikamu vaisanganisira 6 varume vanonzi National Collegiate Athletic Association (NCAA) vanoshambira avo vakashanda kugona kukanganiswa. Varume vacho vakapiwa chokoti, mukombe wemakinhydrate kunwiwa mitambo kana koroori-isina chaipo mushure mekunge vashambira uye maawa maviri mushure mekushanda. Vakashambira vakapedzisa zvitatu zvakasiyana-siyana zvekushambira mushure mokunge vadzoka. Kuedzwa kwakadzokororwa kwemasvondo matatu akaitevera kuitira kuti iwane mashoko akajeka.
Vakashambira vanonwa mukaka wekukoleti vakange vachikurumidza ne 2.1 masekondi mu-bout ye-200-yard kana vachienzaniswa nevaya vaidya mitambo yekunwa uye nekoriori-isina kunwa. Vakapedzawo 75-yard sprint nokukurumidza ne55 seconds. Mhedziso dzekupedzisira dzinoratidza huwandu hwezvokudya hwakafanana nehutukiti mukaka unoita kuti hutambo huve nani.
4 - Inovaka Musumbu
Kushanda zvakaoma kunoderedza musimba wedu. Chikafu chakafanira uye mapuroteni kudya kunokosha kugadzirisa nekuvaka zvakare kukanganisa. Wanga uchiziva chikokore yakakosha ine 8 gramu e-high-quality protein ye 8-ounce inoshumira? Chikoro cheChitamende chekudya uye Dietetics munguva pfupi yapfuura, chakashuma, "nekuda kwemakinhydrates uye maproteine anogadzirwa, chocolate mukaka zvechokwadi inobatsira kugadzirisa rubatsiro."
Chimwe chiitiko chakabudiswa muHurumende yeHurumende yeAmerican College of Sports Medicine yakatsvaga muviri wose wemaproteni kuwanikwa (WBPTO) muvashandi vekutsungirira mushure mekunwa mafuta asina chocolate. Zvose-muviri puroteni inotora zviyero zviviri musimba protein synthesis (muscle kukura) uye protein kuputsika. Vhiki mbiri idzi dzekudzidza zvakasanganisira 6 vanodzidzisa vadzidzisi vadzidzisi mumakore avo ekutanga.
Varume vacho vaitarisirwa kumhanya kwemaminitsi makumi mashanu nematanhatu nokukurumidza. Vakatora vakapa mao-ounces ane gumi nemaviri emukaka wekotokisi kana kuti placebo yemakrohydrate yakaenzana. Ropa nemafema ekufema zvakakonzerwa kubva kune mumwe mumhanyi munguva yekupora maawa matatu pamazuva 7 ne14. Vatsvakurudzi vakanga vachitsvaga mararamiro eucin, amino acid uye chivako cheprotini mukati mezvidzidzo.
Munguva yekuzorora, varume vakanwa mukaka wekukoleti vakaratidza hukuru hweucroid oxidation yakanaka yehutachiona hukura. Vakaratidzawo kuderera kweucroid oxidation disposal izvo zvinoreva kuderera kwemisimba kuderera. Mhedziso kune tsvakurudzo inoratidza chokotikiti sepamusoro-soro shure kwekushanda-rubatsiro kumusana kwekukura pamusoro pegorobhahydrate yekunwa doro.
5 - Chii Chinogadzira Chocolate Milk Yakakwirira?
Ngatitarisei, mukaka wekukoleti unonaka unotyisa. Chii chinoita kuti chive nani kukunwa kunwa uye pasi pekutsvakurudza kwakaenderera mberi zvidzidzo ndezvizvibatanidza:
High-quality protein:
Mukanda weKokoleti une mafura 8 e-high-quality protein ye 8-oz. Mishonga yakakosha yehuchi yakakwirira muLeucine, imwe yekutanga mabazi akabatanidzwa neAmino Acids (BCAAs) yakabatanidzana nemasisine protein synthesis (kukura).
Carbohydrate kune protein chiyero:
Mukanda weKokoleti une 3 kusvika ku1 karohydrate-to-protein chiyero. Zvidzidzo zvinoratidza kuti kuunganidzwa kwakanaka inzira inobatsira yekudzorera maitiro e glycogen (simba) mushure mekushanda kwakakwana.
Fluids uye Electrolytes:
Chokoti yekasa ine electrolytes potassium uye sodium. Electrolyte muyero inokosha kuti uve nehutano hwakanaka. Kupikisa munguva yekushanda zvakaoma kunoderedza mvura yedu uye electrolytes. Chekisi yekasaiti inopa zvinhu izvi zvinokosha pamwe nemvura inochengetedza muviri muhutano uye hwakanaka.
Zvinokosha Micronutrients:
Chokoti mukaka ndiyo yakanaka yakanaka ye calcium , phosphorus, uye magnesium. Iyo inewo mavitamini A, B12 uye D. Izvi zvinovaka muviri zvinoita kuti mapfupa akasimba, kuwedzerwa simba, utano hwakanaka hwemagetsi, nekuvandudzwa kwemaonero.
Sources:
Nyaya yeInternational Society of Sports Nutrition, Migumisiro yekatekiti yakashandiswa kushandiswa pamakumbo ekudzivirira mushure mushure mekurovedza kwebhora: tsvakurudzo yepamusoro-soro, Stephanie F Gilson et al., 5/18/10
American College of Sports Mishonga muNhau, Chocolate Milk Inogona Kubatsira Kugadzira Misumbu, Kudzorera Glycogen Mushure mekunge Uchitevedza, 2016
Mishonga uye Sayenzi muMutambo uye Kuedza Kudzidzira, Chikokiti mukaka uye kutsungirira miviri yekudzivirira: protein balance, glycogen, uye kushanda, Lunn WR et al., 4/12
Academy of Nutrition uye Dietetics, Nzira Yokufambisa Kushanda Kwako, Eleese Cunningham, RDN, 3/16
American College of Sports Mishonga Musangano Wegore Negore, Kuita muviri muropa, Medicine, Abstract, Supplemental Recovery Nutrition inobata Maitiro Okushambadzira achitevera Glycogen Kuderedza Kuita Kudzidzira, Joel M. Stager, FACSM et al., 5/14
Mishonga uye Sayenzi muMutambo uye Kudzidzira Kuita, Mangwanani Kuderedza Mamiriro uye Running Performance muVadzidzi Vechidiki Vanotevera Kushandiswa Kwokudya kweKocolate Milk, Miller, Elizabeth A et al., 5/28/15
Mishonga uye Sayenzi muMutambo uye Kuedza Kudzidzira, Migumisiro YeKokoleti Mushonga Kushandiswa PaLeucine Kinetics Panguva Yokudzoka Kubva Pakutsungirira Kuedza Kuita, Colletto, Megan et al., 6/10
Dairy Council of California, Healthy Eating Yakagadzirisa Zvishoma, Chocolate Muto, Ishoko Chokoti Chiko Zvakanaka Kwauri