'Yan wasa suna ciyarwa

Wadatacce

• Atharfin Athan wasa
• 'Yan Wasan Jimrewa
• Darasi na fashewa
• Yadda ake zama mai danshi yayin motsa jiki
• Lokacin amfani da abubuwan sha na isotonic
• Lokacin amfani da kari

Abincin ɗan wasa muhimmin ɓangare ne na dabarun don samun kyakkyawan sakamako, ya bambanta gwargwadon yanayin aikin, ƙarfin horo, lokutan da kusancin kwanakin gasar.

Adadin carbohydrates da sunadarai na iya canzawa ya danganta da nau'in horo, ko juriya ne ko ƙarfi, kuma ko ɗan wasan yana cikin lokacin da zai mai da hankali kan haɓaka ƙwayar tsoka ko rasa mai.

Atharfin Athan wasa

Athletesarfin athletesan wasa sune waɗanda aikin horo ya inganta tare da haɓakar murfin muscular. Wannan rukunin ya hada da mayaka, masu daukar nauyi, masu fafatawa a fagen daga, horar da nauyi da 'yan wasa a wasannin motsa jiki na Olympics, misali.

Wannan rukunin dole ne su sami karuwa a yawan amfani da sunadarai da kuma adadin kuzari gabaɗaya a cikin abincin, don tallafawa fifikon ƙwayar tsoka. Lokacin isa ga abin da ake ɗauka a matsayin manufa ta musculature, ya zama dole a fara aiwatar da asara mai yawa, yawanci ana yin sa ne tare da rage ƙwayoyin carbohydrates da ke ci da haɓaka aikin motsa jiki na iska, kamar tafiya. Duba mafi kyawun abinci mai wadataccen furotin.

'Yan Wasan Jimrewa

Daga cikin waɗannan 'yan wasan akwai waɗanda ke yin dogon lokaci, tsere, tsere, tseren keke da masu fafatawa da baƙin ƙarfe, ayyukan da ke buƙatar babban shiri don samar da kuzari daga ƙona kitse na jiki. Yawancin lokaci suna da siriri, 'yan wasa na sihiri wadanda suke da kashe kuzari, suna buƙatar yawan amfani da kalori. Don horo da gasa waɗanda suka wuce fiye da 2h, ana bada shawarar yin amfani da gels na carbohydrate a cikin rabo na 30 zuwa 60g / h.

Waɗannan 'yan wasan suna buƙatar cinye yawancin carbohydrates fiye da ƙarfin' yan wasa, amma koyaushe suna tunatar da sun hada da kyakkyawan tushen sunadarai kamar nama, kaza, kifi da ƙwai, da ƙwayoyin halitta irin su man zaitun, kwayoyi, cuku mai mai da madara mai kyau. Duba abincin da yake cike da carbohydrates.

Darasi na fashewa

Wannan yanayin ya haɗa da motsa jiki wanda ya bambanta buƙatar ƙarfi da ƙarfin jiki, kamar ƙwallon ƙafa, kwallon raga, kwallon kwando da tanis. Su motsa jiki ne na dogon lokaci, amma tare da nau'ikan ƙoƙarin jiki da ake buƙata, suna da lokutan ganuwa da hutawa.

Wannan rukunin dole ne su cinye dukkan abubuwan gina jiki masu kyau, saboda suna buƙatar kyakkyawan tsoka da juriya ta jiki don tsayayya da dogayen wasanni ko gasa. Bayan horo, ya zama dole a sami abinci mai wadatar carbohydrates da sunadarai don ƙarfafa dawo da ƙwayar tsoka.

Yadda ake zama mai danshi yayin motsa jiki

Matsakaicin ruwan da za a sha ya dogara ne da lissafin ruwa miliyan 55 na kowane kilo na nauyin ɗan wasan. Gabaɗaya, ana bada shawara a cinye kusan 500 ml kafin horo da 500 ml zuwa lita 1 na ruwa na kowane awa ɗaya na horo.

Hydarancin ruwa na iya haifar da matsaloli kamar rage natsuwa, jiri, ciwon kai da jijiyoyin tsoka, wanda zai kawo ƙarshen rage aikin horo.

Lokacin amfani da abubuwan sha na isotonic

Abubuwan sha na isotonic suna da mahimmanci don maye gurbin batirin lantarki tare da zufa, musamman sodium da potassium. Wadannan wutan lantarki suna nan a cikin abubuwan sha irin su ruwan kwakwa ko isotonics na masana'antu, irin su Gatorade, Sportade ko Marathon.

Koyaya, buƙatarta don amfani shine kawai lokacin da ɗan wasa ya rasa 2% ko fiye da nauyinsa yayin horo. Misali, mutumin da yakai nauyin kilogiram 70 dole ne ya rasa aƙalla kilogram 1.4 domin maye gurbin wutan lantarki. Dole ne a yi wannan sarrafawa ta hanyar aunawa kafin da bayan horo.

Lokacin amfani da kari

Ya kamata ayi amfani da furotin ko kari na hypercaloric bisa ga buƙatar ƙarin abubuwan gina jiki daga abincin da aka tsara. Hypercalorics yawanci ana amfani dashi don sauƙaƙe yawan adadin kuzari da athletesan wasa ke buƙata, waɗanda koyaushe basa iya cin komai a cikin sabon abinci.

Bugu da ƙari, a cikin sifofin babban tsoka bayan tsananin gasa, yana iya zama wajibi don ƙarin don hanzarta dawo da tsoka. Haɗu da ƙarin 10 don samun ƙwayar tsoka.