Isondlo esifanelekileyo ngexesha loqeqesho sihloko esinokunikezelwa kwinqaku elingaphezulu kweyodwa. Nangona, ukuba ubumba ubuncinane, akukho nto inzima kule nto. Into ephambili ukuzithengisa ngamandla kunye nokunyamezela ukunyanga kwesisu sakho.
Ukuvusa kakuhle ngexesha loqeqesho
Khumbula okanye ubhale phantsi kokutya phambi kokuba uqeqeshe kufuneka uqaphele i-carbohydrates kunye nama-proteins, kodwa amafutha phambi, ngexesha le emva kokuqeqesha unqatshelwe. Ukutya okuqulethe amaninzi amaninzi kwaye kusesigxina ixesha elide kunokubangela i-nausea kunye ne-colic, kwaye kubangela ukungazinzi ngexesha lokuzivocavoca.
Ngako oko, ukutya ngexesha lokuzivocavoca kufuneka libe liphantsi kangangoko kunokwenzeka ukungena mafutha. Kokutya okuqhelekileyo, imilenze yenkukhu ingatshintshwa ngamabele, ingulube kunye ne-veal, kunye namaqanda othosiweyo kufuneka ilungiselelwe kuphela kwiiprotheni. Into enokuyifumana ngayo intlanzi encinci phambi koqeqesho.
Yintoni yokusela ngexesha loqeqesho?
Umbane ubaluleke kakhulu kumzimba wethu. Amanzi ngexesha lokuzivocavoca unceda ukulawula nokusebenza intliziyo, nokukhupha. Ngokukhawuleza ngaphambi kokuba uqeqeshe, kufuneka uphuze ngeglasi yamanzi, kodwa ngexesha lokuzivocavosa ngokwawo onke ama-5-10 imizuzu, kufuneka uphuze encinane. Ubungakanani bamanzi oselayo buxhomekeke kwindlela enkulu yokujuluka eyabelwe ngayo ngexesha lokuzivocavoca. Unako ukusela iziphuzo ezizodwa kunye ne-electrolytes ngexesha loqeqesho, kodwa oku kwenzeka ukuba isifundo sihlala ngaphezu kweyure.
Gainer ngexesha loqeqesho
Abazuzi zizongezo ezizodwa eziqulethe ixabiso elikhulu leeprotheni kunye ne-carbohydrate. Ngokubhekiselele kwinto yokuba izidalwa zabanye abagijimi zichithwa ngokukhawuleza ubuninzi bemandla namandla, ngelixa zinezinto eziphathekayo, i-protein-carbohydrates cocktails ifuna nje:
- Abaxhamli banciphisa ukukhathala nokubuyisela ukulinganisela kwamandla;
- ngenxa yeeprotheni ekubunjweni kwayo, abazuzi banokunyusa kakhulu ukunikezwa kwama-amino acids ngexesha loqeqesho;
- abaqabane ngokukhawuleza ixesha lokubuyisela i-tone ye-muscle kunye nokwandisa amandla angena-intracellular;
- abatyhini banika ithuba lokunyusa ubunzima bomzimba ukuya ku-1-3 kg ngenyanga;
BCAA ngexesha loqeqesho
I-BCAA (ukusuka kwi-English branched chain chain i-amino acid) - ubunzima bee-amino acids ezintathu ezine-chainoleucine, i-valine ne-leucine. Ezi zinto zibaluleke kakhulu kwiiprotheni. Ukwamkelwa kwee-amino acid complex complexes kubalulekile ekubuyiseleni izicubu ze-muscle. I-dose esebenzayo ye-amino acids i malunga ne-5-10 g, ezithathwa ngaphambili, ngexesha kunye nangoko emva kokuzivocavoca.