Abasubathi nabathandi bokufaneleka bahlale befuna izindlela zokuthuthukisa ukusebenza kwabo nokufeza izinhloso zabo.
Ukudla okunomsoco kungasiza umzimba wakho usebenze kangcono futhi ululame ngokushesha ngemva kokujima ngakunye.
Ukudla okunomsoco ngaphambi kokuzivocavoca ngeke kukusize nje ukwandisa ukusebenza kwakho, kodwa futhi kunciphise ukulimala kwemisipha (1).
Nakhu konke odinga ukukwazi mayelana nokudla kwangaphambi kokujima.
Uhlu lokuqukethwe
Ukwazi ukuthi yini okufanele uyidle kubalulekile
Ukugqugquzela umzimba wakho ngemisoco efanele ngaphambi kokuzivocavoca kuzokunika amandla namandla owadingayo ukuze uthuthukise ukusebenza kwakho.
I-macronutrient ngayinye inendima ethile ngaphambi kokuzivocavoca. Nokho, isilinganiso okufanele uwasebenzise siyahlukahluka kuye ngokuthi umuntu ngamunye kanye nohlobo lokuvivinya umzimba (2).
Ngezansi umbono wendima ye-macronutrient ngayinye.
Ama-carbohydrate
Imisipha yakho isebenzisa i-glucose kuma-carbohydrate ukuze ibe namafutha.
I-Glycogen yindlela umzimba osebenza ngayo futhi ugcine ngayo ushukela, ikakhulukazi esibindini nasemisipha.
Ngokuzivocavoca okufushane noma okuphezulu kakhulu, izitolo zakho ze-glycogen ziwumthombo oyinhloko wamandla emisipha yakho (3).
Kepha ngokuzivocavoca okude, izinga osebenzisa ngalo ama-carbohydrate lincike ezintweni ezimbalwa. Lokhu kufaka phakathi ukuqina, uhlobo lokuqeqeshwa, kanye nohlelo lwakho lonke (3).
Izitolo ze-glycogen zemisipha yakho zilinganiselwe. Njengoba lezi zindawo ezigciniwe zincipha, ukukhiqizwa kwakho namandla ayancipha (4, 5, 6).
Ucwaningo luye lwabonisa ngokungaguquki ukuthi ama-carbohydrate angandisa izitolo ze-glycogen kanye nokusetshenziswa ngenkathi evuselela i-carbohydrate oxidation ngesikhathi sokuzivocavoca (6, 7, 8).
Ukulayishwa kwe-carb, okubandakanya ukudla ukudla okune-carb ephezulu izinsuku ezi-1 kuye kweziyi-7, kuyindlela eyaziwayo yokukhulisa izitolo ze-glycogen (7, 8).
Amaprotheni
Ucwaningo oluningi luye lwabhala amandla okusetshenziswa kwamaprotheni ngaphambi kokujima ukuze kuthuthukiswe ukusebenza kwezemidlalo.
Ukudla amaprotheni (yedwa noma nge-carbohydrates) ngaphambi kokuzivocavoca kuboniswe ukwandisa i-muscle protein synthesis (9, 10, 11).
Ucwaningo olulodwa lubonise impendulo enhle ye-anabolic ngemuva kokuba ababambiqhaza badle amagremu angu-20 we-whey protein ngaphambi kokuzivocavoca (9).
Ezinye izinzuzo zokudla amaprotheni ngaphambi kokuzivocavoca zihlanganisa
- Ukusabela okungcono kwe-anabolic, noma ukukhula kwemisipha (11, 12)
- Ukuvuselelwa kwemisipha okuthuthukisiwe (12)
- Amandla andayo nesisindo somzimba omncane (13)
- Ukwandisa ukusebenza kwemisipha (11, 12, 13)
amafutha
Yize i-glycogen isetshenziswa ngesikhathi sokuzivocavoca okufushane noma okuphezulu, amafutha awumthombo wamandla isikhathi eside, ukuzivocavoca okumaphakathi kuya kokuphansi (14).
Ezinye izifundo ziye zaphenya imiphumela yokusetshenziswa kwamafutha ekusebenzeni kwezemidlalo. Kodwa-ke, lezi zifundo zibheke ukudla okunamafutha amaningi isikhathi eside, kunangaphambi kokuzivocavoca (15, 16).
Isibonelo, ucwaningo olulodwa lubonise ukuthi ukudla kwamasonto amane okuhlanganisa amafutha angama-40% kwandise isikhathi sokubekezela kubagijimi abanempilo, abaqeqeshiwe (15).
I-Sumumé Ama-carbohydrate asiza ukukhulisa izitolo ze-glycogen ukuze uzivocavoce ngamandla, kuyilapho amafutha asiza ukuphemba umzimba wakho isikhathi eside, ukujima okuncane okungaqinile. Ngaleso sikhathi, amaprotheni athuthukisa ukwakheka kwamaprotheni emisipha futhi asiza ukululama.
Ukubeka isikhathi Ukudla Kwakho Kwangaphambi Kokujima Kungukhiye
Ukubeka isikhathi sokudla kwakho kuyisici esibalulekile sokudla okunomsoco wangaphambi kokuzivocavoca.
Ukuze wandise imiphumela yokuzivocavoca kwakho, zama ukudla ukudla okugcwele okunama-carbohydrates, amaprotheni namafutha amahora angu-2 kuya kwangu-3 ngaphambi kokuzivocavoca.
Kodwa-ke, kwezinye izimo, ungase ungakwazi ukudla ukudla okugcwele amahora angu-2 kuya kwangu-3 ngaphambi kokuzivocavoca.
Kulesi simo, ungahlala udla ukudla okuhle ngaphambi kokuqeqeshwa. Kodwa-ke, khumbula ukuthi uma udla ngaphambi kokuqeqeshwa, ukudla okuncane futhi okulula kufanele kube.
Uma udla phakathi kwemizuzu engama-45 nengama-60 ngaphambi kokuzivocavoca, khetha ukudla okulula ukugayeka futhi okuqukethe ikakhulukazi ama-carbohydrate namaprotheni.
Lokhu kuzosiza ukuvimbela noma yikuphi ukungakhululeki kwesisu ngesikhathi sokuzivocavoca.
I-Sumumé Kunconywa ukuthi udle ukudla okugcwele amahora angu-2 kuya kwangu-3 ngaphambi kokuzivocavoca kwakho. Ukuze uthole ukudla okuseduze nokujima kwakho, khetha ama-carbohydrate alula namaprotheni.
Ezinye izibonelo zokudla kwangaphambi kokujima
Yikuphi ukudla nokuthi kungakanani okufanele udle kuncike ohlotsheni, ubude besikhathi kanye nokuqina kokuqeqeshwa.
Umthetho omuhle ukudla ingxube yamacarbohydrates namaprotheni ngaphambi kokuzivocavoca.
Uma udla amafutha ngokudla kwakho kwangaphambi kokujima, kufanele ukudle okungenani amahora ambalwa ngaphambi kokujima kwakho (2).
Nazi ezinye izibonelo zokudla okulinganiselayo kwangaphambi kokujima:
Uma ukujima kwakho kuqala phakathi namahora angu-2-3 noma ngaphezulu
- Isantshisi kusinkwa esigcwele okusanhlamvu, amaprotheni anomzimba omncane kanye nesaladi
- I-omelet yeqanda kanye nethosi yokusanhlamvu egcwele ukwatapheya nenkomishi yesithelo
- Amaprotheni anomzimba omncane, irayisi elinsundu nemifino eyosiwe
Uma ukujima kwakho kuqala phakathi namahora ama-2
- I-protein smoothie eyenziwe ngobisi, i-protein powder, ubhanana namajikijolo axutshwe
- Okusanhlamvu nobisi lonke
- Inkomishi ye-oatmeal efakwe ubhanana nama-alimondi asikiwe
- Ibhotela le-alimondi lemvelo kanye nesemishi yezithelo esinkwa se-wholemeal
Uma ukujima kwakho kuqala phakathi nehora noma ngaphansi
- Iyogathi yamaGreki nezithelo
- Ibha yokudla enamaprotheni nezithako ezinempilo
- Isithelo, esifana nebhanana, iwolintshi noma i-apula
Khumbula ukuthi awudingi ukudla izidlo eziningi zangaphambi kokujima ngezikhathi ezahlukene. Vele ukhethe eyodwa yazo.
Ukuze uthole imiphumela ehamba phambili, sebenzisa ubude besikhathi obuhlukahlukene kanye nezakhi zomsoco.
I-Sumumé Kunconywa inhlanganisela yama-carbohydrate namaprotheni ekudleni kwangaphambi kokujima. Amafutha nawo angaba yinzuzo, kodwa kufanele adliwe okungenani amahora amabili ngaphambi kokuzivocavoca.
Izithasiselo Zingasiza Futhi Ngaphambi Kokuzivocavoca
Ukusetshenziswa kwezithasiselo kuvamile kwezemidlalo. Le mikhiqizo ingathuthukisa ukusebenza, ithuthukise amandla, ikhulise isisindo somzimba omncane futhi inciphise ukukhathala.
Ngezansi ezinye izithasiselo ezingcono kakhulu zangaphambi kokujima.
I-Creatine
I-Creatine cishe iyisengezo sezemidlalo esisetshenziswa kakhulu.
Kuye kwaboniswa ukwandisa imisipha ye-muscle, ubukhulu be-muscle fiber, namandla emisipha namandla, ngenkathi ibambezela ukukhathala (17, 18).
Nakuba kunenzuzo ukuthatha i-creatine ngaphambi kokujima, kubonakala kusebenza nakakhulu uma kuthathwa ngemva kokujima (18).
Ukuthatha amagremu ama-2 kuya ku-5 we-creatine monohydrate ngosuku kuyaphumelela.
Ikhafeyini
Phakathi kwezinye izinzuzo eziningi, i-caffeine iboniswe ukuthuthukisa ukusebenza, ukwandisa amandla namandla, isiza ukunciphisa imizwa yokukhathala, futhi ikhuthaze ukushiswa kwamafutha (17, 19).
I-caffeine ingaphuzwa ekhofini, etiyeni, naseziphuzweni zamandla, kodwa itholakala nasezithasiselweni nasemaphilisini ngaphambi kokujima.
Akunandaba ukuthi uyisebenzisa kanjani, ngoba imiphumela yayo ekusebenzeni ngokuvamile iyafana.
Imiphumela ephezulu ye-caffeine ibonakala imizuzu engama-90 ngemuva kokusetshenziswa. Kodwa-ke, kuboniswe ukuthi kusebenza kahle ngisho nalapho kudliwe i-15 kumaminithi we-60 ngaphambi kokuzivocavoca (20).
Ama-amino acids (BCAA)
Ama-BCAA abhekisela kuma-amino acid abalulekile i-valine, i-leucine ne-isoleucine.
Ucwaningo luye lwabonisa ukuthi ukuthatha i-BCAA ngaphambi kokuqeqeshwa kusiza ukunciphisa ukulimala kwemisipha futhi kwandise i-muscle protein synthesis (10, 21).
Umthamo wamagremu ama-5 noma ngaphezulu, okungenani ihora elilodwa ngaphambi kokuzivocavoca, uyasebenza (21).
I-Beta-Alanine
I-Beta-alanine iyi-amino acid eyandisa izitolo zakho ze-carnosine emisipha. Kuboniswe ukuthi kusebenza kahle kakhulu ekuzilolongeni okufushane nokuphezulu kokuqina.
Lokhu ikwenza ngokwandisa umthamo wokuzivocavoca kanye nokukhuthazela kwemisipha ngenkathi kunciphisa ukukhathala (22, 23, 24).
Umthamo onconyiwe wansuku zonke ungama-2 kuye kwangama-5 amagremu, okungenani amagremu ayi-0,5 kufanele adliwe ngaphambi kokuqeqeshwa (25).
Izithako ezinezithako eziningi ngaphambi kokujima
Abanye abantu bakhetha imikhiqizo equkethe inhlanganisela yezithako ezishiwo ngenhla.
Inhlanganisela yalezi zithako ingaba nemiphumela ye-synergistic futhi ithuthukise ukusebenza ngokuphawulekayo (26).
I-caffeine, i-creatine, i-beta-alanine, i-branched-chain amino acids, i-arginine, namavithamini B aphakathi kwezithako ezisetshenziswa kakhulu kule mikhiqizo (26, 27).
Lezi zithako zangaphambi kokujima ziye zaboniswa ukwandisa ukusebenza, amandla, ukukhuthazela, amandla e-anaerobic, isikhathi sokuphendula, ukugxila kanye nokuqapha (26, 27).
Umthamo uncike emkhiqizweni, kodwa ngokuvamile kunconywa ukuwathatha cishe imizuzu engama-30 kuya kwengama-45 ngaphambi kokuzivocavoca.
I-Sumumé I-Creatine, i-caffeine, i-BCAAs kanye ne-beta-alanine kuvame ukutuswa ngaphambi kokujima. Izithako eziningi zezithako zangaphambi kokujima zihlanganisa izithako eziningi ezihlukene ukuze uthole izinzuzo ezifanele.
I-hydration nayo ibalulekile
Umzimba wakho udinga amanzi ukuze usebenze.
I-hydration enhle yasiza ukugcina noma ukuthuthukisa ukusebenza kahle, kuyilapho ukuphelelwa amandla kwamanzi kuhlotshaniswa nokwehla okukhulu ekusebenzeni (28, 29, 30, 31).
Kunconywa ukudla amanzi ne-sodium ngaphambi kokuzivocavoca. Lokhu kuzothuthukisa ibhalansi yoketshezi (32, 33).
I-American College of Sports Medicine (ACSM) incoma ukuphuza ama-ounces angu-16 kuya kwangu-20 (0,5 kuya ku-0,6 amalitha) amanzi okungenani amahora amane ngaphambi kokuzivocavoca kanye nama-ounces angu-8 kuya kwangu-12 (0,23 kuya ku-0,35. 10 litre) wamanzi imizuzu eyi-15 kuya kweyi-32 ngaphambi kokuzivocavoca. (Amahora angu-XNUMX). ).
Ukwengeza, batusa ukudla isiphuzo esinesodium ukusiza ukugcina uketshezi (32).
I-Sumumé Amanzi abalulekile ekusebenzeni. Kunconywa ukuphuza amanzi neziphuzo ezinesodium ngaphambi kokuzivocavoca ukuze kuthuthukiswe ibhalansi yoketshezi futhi kuvimbele ukulahlekelwa uketshezi ngokweqile.
hlanganisa konke
Ukuze uthuthukise ukusebenza kwakho nokululama, kubalulekile ukunikeza umzimba wakho imisoco efanele ngaphambi kokuzivocavoca.
Ama-carbohydrate asiza ukukhulisa amandla omzimba wakho okusebenzisa i-glycogen ukuze uphethise ukuvivinya umzimba okufushane futhi okunamandla, kuyilapho amafutha asiza ukubamba umzimba wakho izikhathi ezinde zokuzivocavoca.
Ukudla amaprotheni kusiza ukuthuthukisa i-muscle protein synthesis, kuvimbele ukulimala kwemisipha, futhi kukhuthaze ukululama.
I-hydration efanele nayo ihlotshaniswa nokusebenza okuthuthukisiwe.
Ukudla kwangaphambi kokujima kungadliwa noma kuphi kusukela emahoreni amathathu kuya kumizuzu engama-30 ngaphambi kokujima. Nokho, khetha ukudla okulula ukugayeka, ikakhulukazi uma ukujima kwakho kuqala ehoreni noma ngaphansi. Lokhu kuzokusiza ugweme ukuphazamiseka kwesisu.
Ukwengeza, izithako eziningi zingasiza ukusebenza futhi kusize ukutakula.
Ekupheleni kosuku, izinqubo ezilula zokudla zangaphambi kokujima zingakusiza uthuthukise ukusebenza kwakho futhi ululame ngokushesha.
