Ukudla Okungcono Kakhulu KwamaSpartan Okufanele Kudliwe Ngaphambi, Ngemuva, Nasesikhathini Salo Mcimbi, Ngokusho Kwabadayisi

-Delile

• Ukudla Komjaho WaseSpartan 101
• Isidlo sangaphambi komjaho
• Ngesikhathi Somcimbi
• Isidlo sangemva komjaho
• Buyekeza kwe-

Imicimbi yokukhuthazela iphonsela inselelo ngisho nobunzima kunabo bonke abanzima. Lezi zinhlanga eziyizithiyo azigcini nje ngokuletha inselele ngokomzimba, kodwa futhi nengqondo. Kungakho ukwazi ukudla okungcono kakhulu ongakufaka ekudleni kwakho kubalulekile ekusebenzeni okuphezulu. Njengodokotela wezokudla obhalisiwe, umsebenzi wami ukukukhombisa indima enamandla edlalwa ukudla okunomsoco ekondleni isilwane sakho sangaphakathi, njengalezi zokudla komjaho waseSpartan.

Bobabili mina nomyeni wami singabancintisana nabakwaSpartan, ngakho-ke ngikwazi ukufakazela ukuthi lezi zithiyo ezithinta umzimba wakho ziyakhokhelwa — okwenza kubaluleke kakhulu ukubasa ngokudla okunomsoco kakhulu komjaho waseSpartan. Ngakho-ke, ngabhalisa umyeni wami njengengulube yengulube yami yokuzama kwami ​​"ukudla ukukhuthazela". Qiniseka, ngibuze ongoti abathathu bezemidlalo ukuze ngiqinisekise ukuthi ngisendleleni efanele lapho ngihlanganisa ukudla okuphambili komjaho we-Spartan. Ngezansi kukhona izimpendulo zabo nokubheka ekudleni komncintiswano wakwaSpartan.

Ukudla Komjaho WaseSpartan 101

"Ukushisa umjaho wezithiyo kufana kakhulu nezinye izenzakalo zokukhuthazela. Amandla aphezulu omzimba abaluleke kakhulu phakathi nemijaho yezithiyo, ngakho-ke uzodinga ukudla ama-carbohydrate anele ngaphambi naphakathi komjaho ukuze uqhubekisele la maqembu amakhulu emisipha," kusho uTorey. Armul, MS, RD, okhulumela i-Academy of Nutrition and Dietetics.

UNatalie Rizzo, MS, RD, ingcweti kwezemidlalo nomnikazi weNutrition a la Natalie, unanela isitatimende sika-Armul: "Zombili ziyefana. Izinhlanga zaseSpartan zinezithiyo, ngakho-ke ukuqeqeshwa kungabandakanya ukuqeqeshwa kwamandla ngaphezulu komzimba kunezinhlanga zendabuko. Ngakho-ke, Ngingaphakamisa ukuthi kube neprotheyini elithe xaxa lezinsuku zokuqeqesha amandla, njengesiqeshana esengeziwe senkukhu noma ubisi lukashokoledi ngemuva kweseshini yokuziqeqesha. " (Thola ukuthi kungani ubisi lukashokoledi lubizwa ngokuthi “isiphuzo esingcono kakhulu sangemva kokujima.”)

Asikho isixazululo esilingana nosayizi owodwa sokudla okuhle kakhulu komjaho waseSpartan, noma kunjalo. Lokho kungenxa yokuthi izidingo zokudla kwabasubathi ziyahlukahluka kuye ngamaphesenti amafutha omzimba nezinhloso zabo zokuqeqesha, ngokusho kuka-Alissa Rumsey, M.S., R.D., futhi okhulumela i-Academy of Nutrition and Dietetics.

"Ngenxa yokwehluka kwamazinga e-testosterone ne-estrogen, abesifazane bavame ukuba namafutha omzimba aphezulu ngamaphesenti ayisithupha kuye kwayi-11 uma kuqhathaniswa nabesilisa futhi ngokujwayelekile bazodinga ama-calories amancane uma kuqhathaniswa nomsubathi wesilisa," kuchaza yena. "Abesifazane nabo banezidingo zensimbi eziphakeme, ngoba balahlekelwa yileli ezimbiwa njalo ngenyanga uma besesikhathini."

U-Armul uphakamisa ukuthi abasubathi besifazane bagxile ekudleni ukudla okune-ayoni kulo lonke uqeqesho lwabo, njengobhontshisi, inyama engenamafutha, inhlanzi, okusanhlamvu okuqinisiwe nemifino enamaqabunga, njengengxenye yokudla okunomsoco. (Okuhlobene: Ukudla Oku-9 Okunothe Kwensimbi Okungadli Inyama)

Ngomjaho wamamayela angu-20+ onezithiyo ezingaphezu kuka-50, bobabili u-Armul no-Rizzo bayavuma ukuthi uma kuziwa ekudleni komjaho we-Spartan, ama-carbohydrate alula, agayeka kalula anenhlanganisela yamaprotheni awumthombo omkhulu kaphethiloli. Ngesikhathi somcimbi, baphakamisa ukuthi kugcwaliswe ihora ngalinye ngesiphuzo se-electrolyte-carbohydrate kanye/noma amajeli, izinsini, noma omunye ushukela olula. Ngemuva komjaho, kubalulekile ukuthola ibhalansi elifanele lamaprotheni nama-carbohydrate emzimbeni wakho. (Ufuna ukukhuphula ijubane lakho? Bheka lokhu kudla okungakwenza usheshe.)

Ngaphezu kokudla komjaho wakwaSpartan okudlayo, nini uyazidla, ikakhulukazi ngemuva komjaho, nakho kubalulekile. Kufanele uhlose ukuthola amaprotheni kungakapheli imizuzu engama-30 kuya kwengama-60 yomjaho, noma ngabe "iyiprotheni bar elula, i-smoothie ene-protein powder, noma ukudla okuphelele ngama-gramu angama-20 noma ngaphezulu kwamaprotheni," kusho u-Armul.

Ngezansi, ukudla okuphezulu komjaho waseSpartan okwakhuthaza ukusebenza okuphezulu komyeni wami.

Isidlo sangaphambi komjaho

Isigaxa esingu-1 Sika Isinkwa Sokusanhlamvu Okuphelele + 2 Amathisipuni Amabhotela Amantongomane + 1 Ubhanana + 1 Inkomishi Ubisi

Cishe imizuzu engama-60 kuya kwengu-90 ngaphambi kophondo lokuqala, sekuyisikhathi sokuhlanganyela ithosi. Cha, hhayi uhlobo lwe-toast (uxolo). Ukuthi kufanele udle isinkwa esimhlophe noma esisanhlamvu konke kungukukhetha kwakho. Uma kukhulunywa ngokugqugquzela ezemidlalo nokudla komjaho waseSpartan ikakhulukazi, abanye abantu bakhetha isinkwa esine-fiber encane. Kodwa-ke, uma isinkwa sikakolweni esiphelele sisebenza namathumbu akho futhi singakubangeli ukucindezeleka kwamathumbu, qhubeka udle isinkwa esiphelele ngaphambi kokuya emgqeni wokuqala. (Okuhlobene: Kungenzeka Yini Ukuba Ne-Fibre Eningi Kakhulu Ekudleni Kwakho?)

Ngesikhathi Somcimbi

I-Gatorade + I-Snack Bar Bites

Sizame konke! Ama-gel, uswidi, izikhwama; umugqa ophansi, konke kubange ukungaphatheki kahle kokugaya ukudla. Sithole umthombo ongcono kakhulu wokudla okunomsoco osiza ngempela ukumnika ukuqhuma kweglucose esheshayo amabha acindezelwa yi-KIND (Yithenge, $15 ngokungu-12, amazon.com), agcwaliswe ngenhlanganisela yamaphesenti angu-100 wezithelo nemifino. Ibha ngayinye iletha i-17g kashukela wemvelo futhi igayeka kalula ekuhambeni. Ngokusika lokhu kudla komjaho waseSpartan kube yizicucu, ulinganiselwa kubha eyodwa ngehora ngaphezu kweGatorade (Buy It, $ 18 for 12, amazon.com) uyisebenzisa njalo ngemizuzu engama-20 ukugcwalisa ama-electrolyte akhe.

Isidlo sangemva komjaho

I-Protein Shake + Ama-Pistachios Agosiwe Futhi Afakwe Usawoti Kasawoti

Lesi yisikhathi esinzima kakhulu sokuba abasubathi badle okuthile okunomsoco. Umyeni wami uvame ukugxila kakhulu ekupholiseni umzimba wakhe nasekuhloleni izibalo zakhe kangangokuthi kuyimpi yokudla okuthile okunempilo ngesikhathi esifanele sezidingo zakhe zokululama. Kukho konke ukudla komjaho we-Spartan, i-protein shake elula ephathwayo ngokuvamile iyasiza, ikakhulukazi uma sikude nekhaya futhi singenawo amathuluzi okulungiselela. Amaprotheni we-Whey-amaprotheni asetshenziswa ekuzanyazanyisweni okuningi-nawo ayatholakala ngokweqile emzimbeni, esiza ukulungisa imisipha nokunikeza izakhamzimba ezidingekayo ngokushesha ngesikhathi sokululama. (Bamba, ihluke kanjani iprotheni ye-whey kune-pea protein?)

Iletha ngaphezu kwama-30g weprotheyini yekhwalithi, iphrotheni inyakazisa ngokumangalisayo nedlanzana lama-pistachio agazingiwe futhi anosawoti. I-ounce eyodwa yokuphakelwa kwama-pistachios agazisiwe futhi anosawoti inikeza u-310 mg we-potassium no-160 mg we-sodium, ama-electrolyte abalulekile asiza ukusekela ibhalansi yoketshezi. Ibhonasi: Ama-pistachios ngokwemvelo aqukethe ama-antioxidants abanikeza umbala wabo oluhlaza nophephuli.

Ukudalula: Ngisebenza nama-Wonderful Pistachios ne-KIND Snacks ukusiza abathengi benze izinqumo ezinempilo.

Buyekeza kwe-