Mafi kyawun Glycemic Index don Horarwa

Wadatacce

• Pre-motsa jiki abinci
• Abincin yayin horo
• Abincin bayan motsa jiki

Gabaɗaya, ana ba da shawarar yin amfani da abinci mai ƙarancin glycemic kafin horo ko gwajin, sannan amfani da haɓakar haɓakar mai yawan glycemic a cikin dogon gwaje-gwaje kuma, don murmurewa, ya kamata ku ci abinci na matsakaici zuwa babban glycemic index a cikin post- motsa jiki don haɓakawa da haɓaka murmurewar tsoka.

Duba a cikin jadawalin glycemic index na abinci yadda za a zaɓi abinci tare da Glycemic Index daidai a cikin aikin gaba da bayan motsa jiki don haɓaka aikin horon, zuwa:

• Ba da ƙarin kuzari yayin gasa;
• Hanzarta dawo da tsoka bayan horo ko gwaji;
• Shirya jiki don haɓaka aiki a motsa jiki na gaba.

Bugu da kari, nauyin glycemic, wato, yawan abincin da aka zaba, dole ne ya zama ya fi karfin karfin motsa jiki da kashe kuzari, ta yadda babu wata cuta ta tsoka, kamar yadda yake game da masu ninkaya ko masu gudu waɗanda ke da kashe kuzari mai tsananin gaske. A cikin motsa jiki mara nauyi, ya kamata a rage ƙarar, don kar a ɗora nauyi, saboda ƙarin adadin kuzari.

A cikin bidiyo mai zuwa, masaniyar abinci mai gina jiki Tatiana Zanin ta bayyana ainihin menene mafi kyawun glycemic index don horo:

Don sauƙaƙe aikin tunani game da abinci mai kyau, ga wasu shawarwari na abinci, dangane da saurin da sukari ke zuwa cikin jini da samar da kuzari, don haɓaka kowane ɓangare na aikin motsa jiki da haɓaka ƙwarewar horo, saurin, juriya ko cutar hawan jini.

Pre-motsa jiki abinci

Kafin horo ko gasa ya kamata ku cinye ƙananan glycemic index carbohydrates, kamar cikakkun hatsi, burodi da taliya na game, tunda wadannan abinci zasu samarda kuzari a hankali, tsayar da jininka mai tsafta, da son kona mai da kiyaye karfin ku a duk lokacin da kuke motsa jiki.

Ya kamata a ci wannan abincin kimanin awa 1 zuwa 4 kafin horo, wanda kuma aka ba da shawarar don kauce wa tashin zuciya da rashin jin daɗin ciki saboda narkewar abinci. Misali na cin abincin kafin-motsa jiki shine cinye sandwich 1 na dunkulen burodi tare da cuku da gilashin gilashin lemu mai ɗanɗano 1.

Abincin yayin horo

Yayin dogon motsa jiki ko tsere wanda ya wuce sama da awa 1, yana da mahimmanci a cinye mai yawan glycemic index don saurin ba da kuzari ga tsoka, haɓaka aiki da juriya don gama gwajin. Wannan dabarun yana taimakawa wajen adana kuzarin tsoka, wanda za'a kashe shi a matakin karshe na tseren.

A wannan matakin, zaku iya amfani da gels din carbohydrate ko kuma shan abubuwan isotonic tare da abubuwa kamar su glucose, sugar, maltodextrin ko dextrose, wadanda suke da babban glycemic index, ana saurin narkewa kuma ana sha su kuma baya haifar da rashin kwanciyar hankali. Anan ga yadda ake yin Gatorade na gida don ɗauka yayin motsa jiki.

Abincin bayan motsa jiki

Don hanzarta dawo da tsoka, kai tsaye bayan horo ya kamata ku cinye abinci mai matsakaici zuwa babban glycemic index, kamar su farin burodi, tapioca da shinkafa, domin da sauri za su cika glycogen na tsoka, wanda shine tushen makamashi mai sauri wanda tsoka ke amfani da shi.

Gabaɗaya, abincin bayan motsa jiki yakamata ya ƙunshi tushen furotin don haɓaka haɓakar tsoka, kuma yakamata a ɗauke shi ba da wuce 2 zuwa 4 hours ba bayan horo. Yana da mahimmanci a tuna cewa mafi ƙanƙantar tazara tsakanin zaman horo, saurin saurin abincin carbohydrate dole ne ya kasance domin inganta murmurewar tsoka da haɓaka aiki. Duba Karin guda 10 don Samun Muscle