Buza Udokotela Wokudla: Ukudla Ngaphambi Kokuzivocavoca Kwasekuseni

-Delile

• Buyekeza kwe-

Umbuzo: Lapho ngisebenza ekuseni, ngigcina ngilambile ngemuva. Uma ngidla ngaphambi nangemva kwalokho, ingabe ngidla ama-calories aphindwe kathathu kunalokho ebengingaba njalo?

A: Ngeke nje udle okuningi kangako, kufanele uhlale uzivocavoca ngaphambi kokuzivocavoca ekuseni Isihluthulelo sokusebenza into yokuqala ekuseni ukuthi ufuna ukuqinisa iseshini yakho yokuqeqesha ukuze ukwazi ukwenza okusemandleni akho. Ukuzizwa uvilapha futhi uhudula isimiso sakho sokufaneleka akuyona indlela yokuzikhulula.

Ngaphandle kwalokho okungenzeka ukuthi uke wakuzwa, ukuqeqeshwa okusheshayo akuholeli ekulahlekelweni okukhulu kwamafutha futhi esikhundleni salokho kuvumela ukwehla kwemisipha ngokweqile ngesikhathi nangemva kokuzivocavoca. Ngithole ukuthi ukwenza amaklayenti aphese izikhathi zawo zokuqeqesha kuyindlela esheshayo yokuthuthukisa ukushuba kokujima kanye nekhwalithi. Ngifuna ube nokuthile ngaphambi kokuziqeqesha. Kodwa ngaphandle uma uvuka ekuseni ngokwanele ukuze udle ukudla imizuzu engu-90 ngaphambi kokujima kwakho kwasekuseni, ngeke ube nesikhathi esanele sokugaya nokudla ukudla okuqinile okugcwele. Kunalokho, zama ukudla okulula okusekelwe emigomweni yakho.

I-Goal-Specific Fueling

Kunezigaba ezimbili eziyisisekelo engizisebenzisela ukuncipha kwesisindo sangaphambi kokujima nokusebenza-futhi ngasinye sinesu laso.

Ukwehla kwesisindo: Uma umgomo wakho ukwehlisa amakhilogremu, ukuthola u-whey protein noma u-10 gram we-branched chain amino acid imizuzu engama-20 kuya kwengama-30 ngaphambi kokuthi ufike ejimini kungaba yikho konke okudingayo ukuze uvuselele isikhathi sakho. Ama-amino acid kuphrotheni noma ama-BCAA azothuthukisa imisipha yakho kanye nokwakha izicubu zomzimba ngenkathi kuvimbela ukonakala kwemisipha ngokweqile. Ukwakheka kwabo kukuvumela ukuthi ufinyelele kalula kwenye imithombo kaphethiloli ngenkathi uziqeqesha, njengamafutha omzimba, ukuze ushise i-flab, hhayi imisipha.

Ukusebenza: Ukuqeqeshwa kwakho akufanele kuhlale kumayelana nokuncipha kwesisindo futhi uma kungenjalo, ngifuna ukwengeza ama-carbohydrate engeziwe kungxube yakho. Amagremu angamashumi amabili kuya kwangu-25 ama-carbs ngendlela yamanzi kakhukhunathi noma isiphuzo sezemidlalo ngokuhlanganiswa namaprotheni noma ama-amino acid ashiwo ngenhla azonikeza ushukela wegazi lakho iqhubu elincane ukuze kube nophethiloli owanele odlula egazini lakho lapho ushaya ithrekhi noma ijimu.

Umsoco weCaryover

Enye indawo yokudla okunomsoco osekuyisikhathi eside singakwazisi umphumela we-carryover. Uma uphuza isiphuzo sakho sangaphambi kokujima, lezi zakhi zomsoco ziqhubeka kahle ngemva kokuphela kokuzivocavoca kwakho. Isibonelo, ucwaningo oluthile lwathola ukuthi ukuba nesiphuzo se-whey protein ngaphambi kokuzivocavoca kuholele ekutheni kukhuphuke amazinga e-amino acid egazi kuze kufinyelele emahoreni amabili kulandela ukujima. Ukunyakazisa kwakho kwangaphambi kokujima kwenza umsebenzi ophindwe kabili wokudla okunomsoco wangaphambi nangemuva kokuqeqeshwa.

Ngemuva kokuzivocavoca kwakho, awudingi okunye ukuzamazama, kodwa esikhundleni salokho yiba nesidlo sasekuseni njengoba ubuvame ukwenza. Isu lokusebenza kwangaphambi kokuzivocavoca lengeza kuphela ama-calories ayi-150 kuye kwangama-200 osukwini lwakho; uma ukhetha ama-BCAAs wangaphambi kokuzivocavoca, alikho inani lekhalori. Kunoma ikuphi, awungezi amakholori amaningi owengeziwe osukwini lwakho, futhi okubhekwayo kakhulu ukuzivocavoca okukhulu futhi okuphumelela ngokwengeziwe.

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