Yawancin lokaci wasan kwaikwayo na wasanni bayan horo ya yi amfani da bayan minti 20-30 bayan ƙarshen ƙarfin karfi, abincin da akwai yawan adadin carbohydrates da sunadarai. A wannan batu, baza ku iya cin abincin da yawancin carbohydrates suke ba.
A wannan lokaci, ana buƙatar abinci mai mahimmanci, wanda zai mayar da tsokoki kuma ya ci gaba da ci gaba.
Yadda za'a ci bayan motsa jiki - carbohydrates
Bayan motsa jiki, ya fi dacewa ku ci masiyoyin carbohydrates mai sauƙi da maɗaukaki glycemic. Kuma duk saboda kana buƙatar kokarin tada girman insulin cikin jini. Duk abin da mutum zai iya fada, amma don fahimtar yadda za ku ci da kyau bayan motsa jiki don rasa nauyi, kuna bukatar sanin cewa jiki yana bukatar carbohydrates, wanda zai taimaka wajen mayar da wutar lantarki. A yayin da jiki bai karbi shi ba, zai fara lalacewar jikin tsoka tare da taimakon tsarin fashewa.
Yawan carbohydrates a cikin jiki bayan horo ya kamata ya kasance daga 60 zuwa 100 g Dukkan wannan za'a iya samuwa daga samfurori guda kamar:
- burodin burodi;
- fararen shinkafa;
- oatmeal, buckwheat, alkama da lu'u-lu'u;
- Macaroni daga durum alkama;
- ruwan 'ya'yan itace da aka squeezed freshly;
- ayaba.
Nutrition bayan horo a kan bushewa - gina jiki
Mutane da yawa masu sana'a suna jayayya cewa hanya mafi kyau ta cin abinci bayan motsa jiki shine ta hanyar shayarwa mai gina jiki, wadda ta ƙunshi gina jiki mai sauri, wanda aka wadatar da BCAA. Hakanan zaka iya amfani da ƙananan rabo na geyner. Wannan shi ne wannan kashi wanda shine tushen asalin carbohydrates da furotin.
Yawan gina jiki a kowace rana bayan horo zai zama kimanin 20-30 g Yawan adadin sunadaran da zasu taimaka magance matsalar yadda za su ci bayan motsa jiki don rasa nauyi, su ne:
- tsuntsu;
- durƙusad da kifi (zai fi dacewa steamed);
- nama mai-mai-mai girma;
- daban-daban sunadarai yadu;
- gida cuku;
- Boiled qwai ko scrambled qwai.
Nutrition bayan aikin motsa jiki don asarar nauyi
A yayin da manufar horarwa shine asarar nauyi, to, duk da haka, duk abin ya canza. An ba da shawarar ci wani abu bayan horo don 2-3 hours. Anyi haka ne don haka, tare da abinci, makamashi yana shiga cikin jiki, wanda ba ya ƙyale mu mu ci kitsen mai. Domin kula da ƙwayar tsoka, zai fi kyau amfani da amino acid da gina jiki bayan horo na BCAA .