Iimbaleki kunye nabathandi bokufaneleka bahlala befuna iindlela zokuphucula ukusebenza kwabo kunye nokufezekisa iinjongo zabo.
Isondlo esifanelekileyo sinokunceda umzimba wakho usebenze ngcono kwaye ululame ngokukhawuleza emva kokuzilolonga.
Ukutya okunezondlo ngaphambi kokwenza umthambo akuyi kukunceda nje ukuba wenze ngcono ukusebenza kwakho, kodwa nokunciphisa umonakalo wezihlunu (1).
Nantsi yonke into ekufuneka uyazi malunga nesondlo saphambi kokuzilolonga.
Uluhlu lwangaphakathi
Ukwazi into emayitye kubalulekile
Ukutshisa umzimba wakho ngezondlo ezifanelekileyo ngaphambi kokuba usebenze kuya kukunika amandla kunye namandla owadingayo ukuphucula ukusebenza kwakho.
I-macronutrient nganye inendima ethile phambi kokuzivocavoca. Nangona kunjalo, umlinganiselo ofanele uwasebenzise uyahluka ngokuxhomekeke kumntu kunye nohlobo lokuzilolonga (2).
Apha ngezantsi kukho isishwankathelo sendima ye-macronutrient nganye.
IiCarbohydrate
Izihlunu zakho zisebenzisa iswekile kwicarbohydrates ukwenza amafutha.
I-Glycogen yindlela umzimba oqhuba ngayo kwaye ugcine i-glucose, ngokuyinhloko kwisibindi kunye nezihlunu.
Ngokwenza umthambo omfutshane okanye ophezulu, iivenkile zakho ze-glycogen zingowona mthombo wamandla kwizihlunu zakho (3).
Kodwa kwimithambo emide, inqanaba osebenzisa ngalo iicarbohydrates lixhomekeke kwizinto ezininzi. Oku kubandakanya ubunzulu, uhlobo loqeqesho, kunye nerejimeni yakho iyonke (3).
Izihlunu zakho zokugcina i-glycogen zilinganiselwe. Njengoko aba vimba bephela, imveliso yakho kunye namandla ayancipha (4, 5, 6).
Uphononongo luye lwabonisa ngokuqhubekayo ukuba i-carbohydrates inokunyusa izitolo ze-glycogen kunye nokusetyenziswa ngelixa ivuselela i-carbohydrate oxidation ngexesha lokuzilolonga (6, 7, 8).
Ukulayishwa kwe-carb, okubandakanya ukutya ukutya okuphezulu kwe-carb kwi-1 ukuya kwiintsuku ze-7, yindlela eyaziwayo yokwandisa izitolo ze-glycogen (7, 8).
Iiprotheni
Izifundo ezininzi zibhale amandla okusetyenziswa kweprotheyini yangaphambi kokuzilolonga ukuphucula ukusebenza kwezemidlalo.
Ukutya iiprotheyini (zodwa okanye nge-carbohydrates) ngaphambi kokuba ukuzivocavoca kuboniswe ukwandisa i-muscle protein synthesis (9, 10, 11).
Olunye uphando lubonise impendulo enhle ye-anabolic emva kokuba abathathi-nxaxheba badle i-20 grams yeprotheni ye-whey ngaphambi kokuzivocavoca (9).
Ezinye izibonelelo zokusebenzisa iprotheni ngaphambi kokuzivocavoca ziquka
- Impendulo engcono ye-anabolic, okanye ukukhula kwemisipha (11, 12)
- Ukuphucula ukuchacha kwezihlunu (12)
- Ukonyuka kwamandla kunye nobunzima obubhityileyo (13)
- Ukonyuka kokusebenza kwezihlunu (11, 12, 13)
bagcobe
Nangona i-glycogen isetyenziswa ngexesha lokuzilolonga okufutshane okanye okuphezulu, amanqatha ngumthombo wamandla ixesha elide, i-moderate-to-low-intensity exercise (14).
Olunye uphando luphande imiphumo yokusetyenziswa kwamafutha ekusebenzeni kwezemidlalo. Nangona kunjalo, ezi zifundo zijonge ukutya okunamafutha aphezulu ixesha elide, kunokuba ngaphambi kokuzivocavoca (15, 16).
Ngokomzekelo, uphando oluthile lubonise indlela ukutya kweeveki ezine ezibandakanya i-40% yamafutha okwandisa ixesha lokunyamezela kwimibaleki ephilileyo, eqeqeshiwe (15).
isishwankathelo IiCarbs zinceda ukwandisa izitolo ze-glycogen zokuzilolonga okuphezulu, ngelixa amafutha anceda umzimba wakho ukuba usebenze ixesha elide, elincinci elincinci. Okwangoku, iprotheni iphucula iprotheyini ye-muscle synthesis kwaye inceda ukubuyiswa.
Ukubeka ixesha kwiSidlo sakho saPhambi koMthambo siSixolelo
Ukubeka ixesha lokutya kwakho kukwangumba obalulekileyo wesondlo saphambi kokuzilolonga.
Ukwandisa iziphumo zokuzilolonga, zama ukutya isidlo esigcweleyo esineekhabhohayidrethi, iiprotheyini kunye namafutha kwiiyure ezi-2 ukuya kwezi-3 phambi kokuba wenze umthambo.
Nangona kunjalo, kwezinye iimeko, awukwazi ukutya isidlo esipheleleyo kwiiyure ezi-2 ukuya kwezi-3 ngaphambi kokuba wenze umthambo.
Kule meko, unokuhlala udla isidlo esilungileyo ngaphambi koqeqesho. Nangona kunjalo, khumbula ukuba kwangaphambili udla ngaphambi kokuqeqeshwa, ukutya okuncinci kunye nokulula kufuneka kube.
Ukuba utya phakathi kwemizuzu engama-45 kunye nengama-60 phambi kokuba uzilolonge, khetha ukutya ekulula ukukwetyiswa kwaye okuqulethe ikakhulu iicarbohydrates kunye neeproteni.
Oku kuya kunceda ukukhusela nakuphi na ukuphazamiseka kwesisu ngexesha lokuzilolonga.
isishwankathelo Kucetyiswa ukuba utye isidlo esipheleleyo kwiiyure ezi-2 ukuya kwezi-3 ngaphambi kokusebenza kwakho. Ukutya okukufutshane nomsebenzi wakho, khetha i-carbs elula kunye neprotheni.
Eminye imizekelo yokutya kwangaphambi kokuzilolonga
Kukuphi ukutya kunye nokutya okungakanani kuxhomekeke kuhlobo, ubude kunye nokuqina koqeqesho.
Umthetho olungileyo kukutya umxube wecarbohydrates kunye neeproteni phambi kokuba wenze umthambo.
Ukuba utya amanqatha kunye nesidlo sakho sangaphambili sokuzilolonga, kuya kufuneka usitye ubuncinane kwiiyure ezimbalwa ngaphambi kokusebenza kwakho (2).
Nantsi eminye imizekelo yezidlo ezilungelelanisiweyo zaphambi kokuzilolonga:
Ukuba ukuzilolonga kwakho kuqala kwiiyure ezi-2-3 okanye ngaphezulu
- Isangwetshi kwisonka esipheleleyo, iprotein ebhityileyo kunye nesaladi
- I-omelet yeqanda kunye ne-toast epheleleyo yengqolowa efakwe kwi-avokhado kunye nekomityi yeziqhamo
- Iprotheyini ebhityileyo, irayisi emdaka kunye nemifuno eyosiweyo
Ukuba ukuzilolonga kwakho kuqala kwiiyure ezi-2
- Iprotein esmoothie eyenziwe ngobisi, umgubo weprotheyini, ibhanana kunye namaqunube adibeneyo
- Iisiriyeli kunye nobisi olupheleleyo
- Ikomityi ye-oatmeal ifakwe ibhanana kunye neealmond ezisikiweyo
- Ibhotolo ye-almond yendalo kunye nesangweji yeziqhamo kwisonka se-wholemeal
Ukuba ukuzilolonga kwakho kuqala kwiyure okanye ngaphantsi
- I-yogurt yamaGrike kunye neziqhamo
- Ibha yezondlo ezineprotheyini kunye nezithako ezinempilo
- Isiqhamo, esifana nebhanana, iorenji okanye iapile
Khumbula ukuba akukho mfuneko yokuba utye izidlo ezininzi zaphambi kokuzilolonga ngamaxesha ahlukeneyo. Khetha nje enye yazo.
Ukufumana iziphumo ezingcono, linge ubude obahlukeneyo kunye neziqulatho zezondlo.
isishwankathelo Indibaniselwano yecarbohydrates kunye neeprotheyini iyacetyiswa kwizidlo zangaphambi kokuzilolonga. Amafutha anokuba luncedo, kodwa kufuneka asetyenziswe ubuncinane kwiiyure ezimbini ngaphambi kokuzivocavoca.
Izongezo zingaluncedo phambi kokuzilolonga
Ukusetyenziswa kwezongezelelo kuqhelekile kwimidlalo. Ezi mveliso zinokuphucula ukusebenza, ukuphucula amandla, ukwandisa ubunzima bomzimba obunzima kunye nokunciphisa ukukhathala.
Apha ngezantsi zezinye zezona zongezo zingcono zangaphambi kokuzilolonga.
I-Creatine
I-Creatine mhlawumbi yeyona nto ixhaphakileyo eyongezelelweyo yezemidlalo.
Kuye kwaboniswa ukwandisa ubunzima be-muscle, ubukhulu be-muscle fiber, kunye namandla emisipha kunye namandla, ngelixa ukulibazisa ukukhathala (17, 18).
Nangona kuluncedo ukuthatha i-creatine ngaphambi kokuzilolonga, ibonakala isebenza ngakumbi xa ithathwa emva kokujima (18).
Ukuthatha i-2 ukuya kwi-5 grams ye-creatine monohydrate ngosuku iyasebenza.
Icaffeine
Phakathi kwezinye izibonelelo ezininzi, i-caffeine ibonakaliswe ukuphucula ukusebenza, ukwandisa amandla kunye namandla, ukunceda ukunciphisa iimvakalelo zokudinwa, kunye nokuvuselela ukutshisa kwamafutha (17, 19).
I-caffeine inokutyiwa kwikofu, iti, kunye neziselo zamandla, kodwa ikwafumaneka kwizongezelelo kunye neepilisi zangaphambi kokuzilolonga.
Ayinamsebenzi nokuba uyisebenzisa njani, kuba iziphumo zayo ekusebenzeni ziyafana.
Iziphumo eziphezulu ze-caffeine zibonwa kwimizuzu engama-90 emva kokusetyenziswa. Nangona kunjalo, ibonakaliswe ukuba iyasebenza naxa ifakwe kwi-15 ukuya kwimizuzu engama-60 ngaphambi kokuzivocavoca (20).
Ii-amino acids ezinesebe (BCAA)
I-BCAAs ibhekisa kwii-amino acids ezibalulekileyo i-valine, i-leucine kunye ne-isoleucine.
Uphononongo lubonise ukuba ukuthatha i-BCAA ngaphambi kokuqeqeshwa kunceda ukunciphisa umonakalo wemisipha kunye nokwandisa i-protein ye-muscle synthesis (10, 21).
I-dose ye-5 grams okanye ngaphezulu, ubuncinane iyure enye ngaphambi kokuzivocavoca, iyasebenza (21).
IBeta-Alanine
I-Beta-alanine yi-amino acid eyandisa iivenkile zakho ze-carnosine kwizihlunu. Ibonakaliswe ukuba isebenza ngokukodwa kwimithambo emifutshane kunye nephezulu.
Yenza oku ngokunyusa umthamo wokuzivocavoca kunye nokunyamezela kwemisipha ngelixa unciphisa ukukhathala (22, 23, 24).
I-dose yemihla ngemihla ekhuthazwayo yi-2 ukuya kwi-5 grams, ubuncinane ubuncinane be-0,5 grams kufuneka idliwe ngaphambi koqeqesho (25).
Izithako ezininzi ezongeziweyo zaphambi kokuzilolonga
Abanye abantu bakhetha iimveliso eziqulethe umxube wezongezelelo ezikhankanywe ngasentla.
Ukudibanisa kwezi zithako kunokuba nemiphumo ye-synergistic kunye nokuphucula ukusebenza ngokuphawulekayo (26).
I-caffeine, i-creatine, i-beta-alanine, i-branched-chain amino acids, i-arginine, kunye neevithamini ze-B ziphakathi kwezithako ezisetyenziswa ngokuqhelekileyo kule mveliso (26, 27).
Ezi zongezo zangaphambi kokuzilolonga ziye zaboniswa ukwandisa ukusebenza, amandla, ukunyamezela, amandla e-anaerobic, ixesha lokuphendula, ukugxila kunye nokuphaphama (26, 27).
Umthamo uxhomekeke kwimveliso, kodwa ngokuqhelekileyo kucetyiswa ukuba uthathe malunga nemizuzu engama-30 ukuya kwe-45 ngaphambi kokuzivocavoca.
isishwankathelo I-Creatine, i-caffeine, i-BCAAs kunye ne-beta-alanine zihlala zicetyiswa ngaphambi kokuzilolonga. Izithako ezininzi ezongezelelweyo zokuzilolonga zangaphambi kokuzilolonga zidibanisa izithako ezininzi ezahlukeneyo zoncedo olufanelekileyo.
Ukufakwa kwamanzi kwakhona kubalulekile
Umzimba wakho udinga amanzi ukuze usebenze.
I-hydration efanelekileyo yanceda ukugcina okanye nokuphucula ukusebenza, ngelixa ukuchithwa kwamanzi kuhambelana nokwehla okukhulu ekusebenzeni (28, 29, 30, 31).
Kunconywa ukuba udle amanzi kunye nesodium ngaphambi kokuzivocavoca. Oku kuya kuphucula ibhalansi yamanzi (32, 33).
I-American College of Sports Medicine (ACSM) incoma ukusela i-16 kwii-ounces ze-20 (0,5 ukuya kwi-0,6 ilitha) zamanzi ubuncinane iiyure ezine ngaphambi kokuzivocavoca kunye ne-8 ukuya kwi-12 ounces (0,23 ukuya kwi-0,35. 10 ilitha) yamanzi 15 kwimizuzu eyi-32 ngaphambi kokuzivocavoca. (iiyure ezingama-XNUMX). ).
Ukongeza, bacebisa ukuba batye isiselo esinesodium ukunceda ukugcina ulwelo (32).
isishwankathelo Amanzi abalulekile ekusebenzeni. Kucetyiswa ukuba usele amanzi kunye neziselo ezinesodium phambi kokuzivocavoca ukukhuthaza ibhalansi yolwelo kunye nokuthintela ukulahleka kolwelo olugqithisileyo.
zidibanise zonke
Ukwandisa ukusebenza kwakho kunye nokubuyisela, kubalulekile ukubonelela umzimba wakho ngezondlo ezifanelekileyo ngaphambi kokuba usebenze.
Iicarbohydrates zinceda ukwandisa amandla omzimba wakho wokusebenzisa i-glycogen ukwenza umthambo omfutshane kunye nokuqina okuphezulu, ngelixa amanqatha enceda umzimba wakho ukuba usebenze ixesha elide lokuzilolonga.
Ukutya iiprotheyini kunceda ukuphucula i-protein ye-muscle synthesis, ukukhusela umonakalo wemisipha, kunye nokukhuthaza ukubuyiswa.
I-hydration efanelekileyo nayo idibaniswe nokusebenza okuphuculweyo.
Ukutya kwangaphambi kokuzilolonga kunokutyiwa naphi na ukusuka kwiiyure ezintathu ukuya kwimizuzu engama-30 phambi kokujima. Nangona kunjalo, khetha ukutya ekulula ukukwetyiswa, ngakumbi ukuba umthambo wakho uqala ngeyure okanye ngaphantsi. Oku kuya kukunceda uphephe ukuphazamiseka kwesisu.
Ukongezelela, ezininzi ezongezelelekileyo zinokunceda ukusebenza kunye nokuncedisa ukubuyiswa.
Ekupheleni kosuku, iindlela ezilula zesondlo sangaphambi kokuzilolonga zinokukunceda uphucule ukusebenza kwakho kwaye uphinde ukhawuleze.
