Abincin Abinci na Post-Workout: Abin da Za Ku Ci Bayan Motsa Jiki

Wadatacce

• Cin Abinci Bayan Motsa jiki Yana da Mahimmanci
• Protein, Carbs da Fat
• Protein Yana Taimakawa Gyara da kuma Gyara Muscle
• Taimakawa Carbs Tare Da farfadowa
• Kitsen Ba Ya Daɗaɗi
• Lokaci Na Lokacin Abincinku Batutuwa Abincin
• Abincin da Za Ku Ci Bayan Ku Motsa Jiki
• Carbs
• Furotin:
• Kitse:
• Samfurin Abincin bayan Motsa Jiki
• Tabbatar Shan Ruwa Mai Yalwa
• Sanya Shi Duk Tare

Kuna da ƙoƙari sosai don motsa jiki, koyaushe kuna neman yin mafi kyau da kuma isa ga burin ku.

Hakanan an ba ku damar yin tunani game da abincinku na motsa jiki fiye da abincinku na wasan motsa jiki.

Amma cin abubuwan gina jiki daidai bayan motsa jiki yana da mahimmanci kamar abin da kuka ci a baya.

Anan akwai cikakken jagora don ingantaccen abinci bayan motsa jiki.

Cin Abinci Bayan Motsa jiki Yana da Mahimmanci

Don fahimtar yadda abincin da ya dace zai iya taimaka maka bayan motsa jiki, yana da mahimmanci a fahimci yadda tasirin motsa jiki ke shafar jikinka.

Lokacin da kake aiki, tsokoki suna amfani da shagunan glycogen don mai. Wannan yana haifar da tsokar jikinku ta ɓarke ​​da glycogen. Wasu daga cikin sunadaran dake cikin jijiyoyin ku suma sun lalace kuma sun lalace (,).

Bayan aikinku, jikinku yayi ƙoƙari ya sake gina ɗakunan ajiyar glycogen kuma gyara tare da sake sabunta waɗannan sunadaran tsokoki.

Cin abinci mai kyau daidai jim kaɗan bayan motsa jiki na iya taimaka wa jikinka yin wannan da sauri. Yana da mahimmanci a ci carbs da furotin bayan aikin motsa jiki.

Yin wannan yana taimaka wa jikinku:

• Rage raguwar sunadarin tsoka.
• Hesisara haɓakar sunadarin tsoka (girma).
• Sake dawo da shagunan glycogen.
• Inganta dawowa.

Samun cikin abubuwan gina jiki mai dacewa bayan motsa jiki na iya taimaka maka sake gina furotin na tsoka da ɗakunan glycogen. Hakanan yana taimakawa wajen haɓaka sabon tsoka.

Protein, Carbs da Fat

Wannan ɓangaren yana tattauna yadda kowane macronutrient - furotin, carbi da mai - ke da hannu a cikin aikin dawo da motsa jiki bayan aikin motsa jiki.

Protein Yana Taimakawa Gyara da kuma Gyara Muscle

Kamar yadda bayani ya gabata a sama, motsa jiki yana haifar da lalacewar furotin na tsoka (,).

Halin da wannan ke faruwa ya dogara da motsa jiki da matakin horo, amma har ma 'yan wasa da suka sami horo sosai suna fuskantar lalacewar sunadarin tsoka (,,).

Amfani da isasshen adadin furotin bayan motsa jiki yana ba jikin ku amino acid ɗin da yake buƙata don gyara da sake gina waɗannan sunadarai. Hakanan yana ba ku tubalin ginin da ake buƙata don ƙirƙirar sabon ƙwayar tsoka (,,,).

An ba da shawarar cewa ku ci gram 0.14-0.23 na furotin a kowace fam na nauyin jiki (0.3-0.5 gram / kg) jim kaɗan bayan motsa jiki ().

Nazarin ya nuna cewa shayar da gram 20-40 na furotin da alama yana kara ƙarfin jiki don murmurewa bayan motsa jiki (,,).

Taimakawa Carbs Tare Da farfadowa

Ana amfani da shagunan glycogen na jikin ku azaman mai yayin motsa jiki, da kuma shan carbi bayan aikin ku yana taimakawa sake cika su.

Adadin da aka yi amfani da shagunan glycogen ya dogara da aikin. Misali, wasannin jimrewa suna sa jikinka yayi amfani da glycogen fiye da horo na juriya.

Saboda wannan, idan kun shiga cikin wasannin jimrewa (gudu, iyo, da sauransu), kuna iya cinye yawancin carbs fiye da mai ginin jiki.

Yin amfani da giram 0.5-0.7 na carbs a kowace laban (1.1-1.5 grams / kg) na nauyin jiki a cikin minti 30 bayan sakamakon horo a sakamakon haɓakar glycogen mai kyau ().

Bugu da ƙari, ɓoye insulin, wanda ke inganta haɓakar glycogen, ya fi dacewa yayin da ake amfani da carbs da furotin a lokaci guda (,,,).

Sabili da haka, cinye duka carbs da furotin bayan motsa jiki na iya haɓaka furotin da haɗin glycogen (,).

Gwada cinye biyun a cikin rabo na 3: 1 (carbs zuwa furotin). Misali, gram 40 na protein da gram 120 na carbs (,).

Cin yawancin carbs don sake gina shagunan glycogen shine mafi mahimmanci ga mutanen da ke motsa jiki sau da yawa, kamar sau biyu a rana ɗaya. Idan kuna da kwana 1 ko 2 ku huta tsakanin motsa jiki to wannan ya zama ba shi da mahimmanci.

Kitsen Ba Ya Daɗaɗi

Mutane da yawa suna tunanin cewa cin mai bayan aikin motsa jiki yana jinkirta narkewa kuma yana hana shayar abubuwan gina jiki.

Duk da yake kitse na iya rage saurin shan abincin ku na motsa jiki, hakan ba zai rage fa'idar sa ba.

Misali, wani bincike ya nuna cewa madarar madara ta fi tasiri wajen inganta ci gaban tsoka bayan motsa jiki fiye da madara mai madara ().

Bugu da ƙari, wani binciken ya nuna cewa koda lokacin da ake shan abinci mai ƙanshi (45% makamashi daga mai) bayan aiki, ba a shafar ƙwayoyin glycogen ().

Zai iya zama da kyau ka rage yawan kitse da kake ci bayan motsa jiki, amma samun kitsen abinci a bayan aikin motsa jiki ba zai shafi murmurewarka ba.

Abincin bayan kammala motsa jiki tare da furotin da carbi duka zasu haɓaka haɓakar glycogen da haɓakar haɓakar tsoka. Yin amfani da rabo na 3: 1 (carbs zuwa furotin) hanya ce mai amfani don cimma wannan.

Lokaci Na Lokacin Abincinku Batutuwa Abincin

Ikon jikinku na sake gina glycogen da furotin ya inganta bayan kun motsa jiki ().

A saboda wannan dalili, ana ba da shawarar cewa ku ci cakuda carbi da furotin da wuri-wuri bayan motsa jiki.

Kodayake lokaci bai buƙatar zama daidai ba, masana da yawa sun ba da shawarar cin abincinku na motsa jiki bayan kammala motsa jiki tsakanin minti 45.

A hakikanin gaskiya, an yi imanin cewa jinkirin amfani da carb da ɗan kaɗan kamar awanni biyu bayan aikin motsa jiki na iya haifar da kusan ƙananan ƙimar haɗin haɗin glycogen (,).

Koyaya, idan kun cinye abinci kafin motsa jiki, da alama fa'idodi daga wannan abincin har yanzu suna aiki bayan horo (,,).

Ci abincin bayan kammala motsa jiki tsakanin minti 45 na motsa jiki. Koyaya, zaku iya ƙara wannan lokacin kaɗan, dangane da lokacin cin abincinku na motsa jiki.

Abincin da Za Ku Ci Bayan Ku Motsa Jiki

Babban burin cin abincin ku bayan kammala motsa jiki shine wadata jikin ku da abubuwan gina jiki masu dacewa don samun cikakken warkewa da kuma kara fa'idojin aikin ku.

Zaɓin abinci mai narkewa cikin sauƙi zai haɓaka saurin gina jiki.

Jerin masu zuwa suna dauke da misalai na abinci mai narkewa mai sauƙi da sauƙi:

Carbs

• Dankali mai zaki
• Madarar cakulan
• Quinoa
• 'Ya'yan itãcen marmari (abarba,' ya'yan itace, ayaba, kiwi)
• Shinkafar shinkafa
• Shinkafa
• Oatmeal
• Dankali
• Taliya
• Duhu, kayan lambu masu ganye

Furotin:

• Dabba - ko furotin mai gina jiki foda
• Qwai
• Yogurt na Greek
• Cuku gida
• Kifi
• Kaza
• Ginin furotin
• Tuna

Kitse:

• Avocado
• Kwayoyi
• Man goro
• Haɗin hanya (busassun 'ya'yan itatuwa da kwayoyi)

Samfurin Abincin bayan Motsa Jiki

Haɗuwa da abincin da aka lissafa a sama na iya ƙirƙirar kyawawan abinci waɗanda ke ba ku duk abubuwan gina jiki da kuke buƙata bayan motsa jiki.

Anan akwai wasu misalai na saurin abinci mai sauƙi da sauƙi don ci bayan aikinku:

• Soyayyen kaza da gasasshen kayan lambu.
• Kwai omelet tare da avocado yada a kan maku yabo.
• Salmon tare da dankalin turawa mai dadi.
• Sanwalin salatin Tuna akan gurasar hatsi.
• Tuna da masu fasa.
• Oatmeal, furotin whey, ayaba da kuma almond.
• Cuku da 'ya'yan itatuwa.
• Pita da hummus.
• Masu fasa shinkafa da man gyada.
• Gurasar hatsi da man shanu na almond.
• Cereal da madarar madara.
• Yogurt na Girkanci, 'ya'yan itace da granola.
• Rawar protein da ayaba.
• Quinoa tasa tare da 'ya'yan itace da pecans.
• Gurasa mai hatsi da ɗan gyada.

Tabbatar Shan Ruwa Mai Yalwa

Yana da mahimmanci a sha ruwa da yawa kafin da bayan motsa jiki.

Lokacin da aka ba ku ruwa sosai, wannan yana tabbatar da kyakkyawan yanayin ciki don jikinku don haɓaka sakamako.

Yayin motsa jiki, ka rasa ruwa da lantarki ta hanyar zufa. Ara waɗannan bayan motsa jiki na iya taimakawa tare da dawowa da aiki ().

Yana da mahimmanci musamman don sake cika ruwaye idan lokacin motsa jiki na gaba ya kasance cikin awanni 12.

Dogaro da ƙarfin aikin motsa jikinku, ana ba da shawarar ruwa ko abin sha na lantarki don sake cika asarar ruwa.

Yana da mahimmanci samun ruwa da lantarki bayan motsa jiki don maye gurbin abin da ya ɓace yayin aikinku.

Sanya Shi Duk Tare

Amfani da adadin adadin carbi da furotin bayan motsa jiki yana da mahimmanci.

Zai haɓaka haɓakar sunadarin tsoka, haɓaka haɓakawa da haɓaka haɓaka yayin aikinku na gaba.

Idan ba za ku iya cin abinci a tsakanin minti 45 na aiki ba, yana da mahimmanci kada ku daɗe fiye da awanni 2 kafin cin abinci.

Aƙarshe, sake cika bataccen ruwa da wutan lantarki zasu iya kammala hoton kuma zasu iya taimaka muku kara fa'idodin aikinku.