Gina jiki don 'yan wasa

Wadatacce

• Gina jiki don 'yan wasan motsa jiki
• Abinci mai gina jiki ga babban ɗan wasa

Abinci mai gina jiki ga ɗan wasa dole ne ya dace da nauyi, tsayi da wasan motsa jiki saboda kiyaye wadataccen abinci kafin, lokacin da bayan horo ɗayan mabuɗan nasara ne a gasa.

Bugu da kari, an riga an nuna a sarari cewa abinci mai gina jiki yana shafar aikin jiki kuma hakan, wanda ke da alaƙa da kwayar halitta da cikakken horo, yana da mahimmanci don samun nasara.

Gina jiki don 'yan wasan motsa jiki

A cikin abinci mai gina jiki ga ɗan wasa mai gina jiki, yana da mahimmanci a ci abinci mai wadataccen ƙwayoyin carbohydrates kamar sandunan kuzari ko fruita fruitan itace kafin horo don ba da kuzari da kuma guje wa ɓarkewar tsoka don samun kuzari. Bugu da ƙari, dangane da ɗan wasa da tsananin horon, ƙila ma ya zama dole a sha abin sha tare da carbohydrates yayin horo.

Bayan horo yana da mahimmanci a cinye abinci tare da sunadarai da carbohydrates kamar su madara mai cakulan ko kuma laushi mai fruita fruitan itace don maye gurbin glycogen na tsoka da aka kashe yayin horo.

Abinci mai gina jiki ga babban ɗan wasa

A cikin abinci mai gina jiki don babban ɗan wasa yana da mahimmanci a ci abinci mai ƙwanƙwasa kafin, lokacin da bayan horo da kuma ƙoshin lafiya.

• Kafin horo - abinci mai wadataccen ƙananan glycemic index carbohydrates kamar nau'in hatsi Duk Bran, burodin masara, taliya, wake na wake, waken soya, peas, kaji ko gyada, misali da sunadarai kamar kwai, nama mara kyau ko kifi. Bugu da ƙari, hydration yana da mahimmanci.
• Yayin horo - gels din carbohydrate ko busassun 'ya'yan itace kamar zabibi ko apricots. Don hydration amfani da abin sha na wasanni ko ruwan magani na gida kuma ba kawai amfani da ruwa ba saboda yana haifar da asarar sodium kuma yana iya haifar da hyponatremia, cramps, gajiya har ma da kamuwa.
• Bayan horo - cin carbohydrates tare da babban glycemic index tare da sunadarai masu kauri kamar bitamin, madara mai ƙamshi da cakulan, burodi da turkey steak ko farin cuku, misali.

Ya kamata a guji abinci mai wadataccen kitse, dole ne a cinye kitse a ƙananan ƙananan kuma a yi amfani da ƙwayoyi masu ƙoshin lafiya kamar su man zaitun, goro, almond ko gyada, alal misali, don haka shawara tare da masanin abinci mai gina jiki yana da mahimmanci.