4 mafi kyawun kari ga waɗanda suke son gudu

Wadatacce

• Babban kari da aka nuna don gudana
• 1. Multivitamin da multimineral
• 2. BCAA's - Amino acid mai sarkakiya
• 3. Halitta
• 4. Whey protein

Abubuwan da suka fi dacewa akan abubuwan abinci don gudana sun haɗa da abubuwan bitamin don samar da kuzarin da ake buƙata kafin horo da kari na furotin don sauƙaƙe murmurewar jiki da hana yawan gajiya, ba ku damar horarwa sau da yawa kuma mafi tsayi, misali.

Don haka, ana ba da shawarar kayan abinci don inganta hanyoyin samar da kuzari da inganta farfadowar tsoka da haɓaka, haɓaka sakamakon horo, musamman a cikin shirye-shiryen marathons.

Kowane irin kayan abinci ya kamata ya jagoranci jagorancin masanin abinci mai gina jiki tare da haɗin gwiwar mai koyar da motsa jiki, don tabbatar da kyakkyawan sakamako da kauce wa illolin, kamar matsalolin koda, misali.

Babban kari da aka nuna don gudana

Abubuwan da suka fi dacewa don haɓaka abinci don gudana sun haɗa da:

1. Multivitamin da multimineral

Multivitamin da magungunan multimineral sune hanyoyi masu mahimmanci don kiyaye matakan yau da kullun na bitamin da ma'adinai a cikin jiki, guje wa gajiya da ƙyale mafi kyawun aiki yayin horo.

Koyaya, irin wannan ƙarin ba lallai bane yayin cin abinci iri-iri kuma mai daidaituwa, kuma a cikin waɗannan sharuɗɗan, ana iya amfani dashi kawai don tabbatar da cewa babu wani aibu a yawan abincin na abinci.

2. BCAA's - Amino acid mai sarkakiya

BCAA's wani nau'in kayan abinci ne wanda ya ƙunshi amino acid masu mahimmanci guda uku da aka sani da leucine, isoleucine da valine, waɗanda ke taimakawa wajen dawo da gina tsoka.

Don haka, ya kamata a yi amfani da BCAA kafin da bayan horo don kauce wa lalacewar tsoka da dawo da kuzari da matakan enzyme da aka kashe yayin horo. Abubuwan da aka ba da shawarar yau da kullun ya kamata ya bambanta tsakanin 3 zuwa 5 grams.

3. Halitta

Creatine abinci ne mai mahimmanci ga 'yan wasa saboda yana kara adadin tsokar halittar sinadarin phosphate, mai matukar mahimmin karfi na samar da karfin gwiwa a yayin motsa jiki mai karfi, kamar kafin marathon.

Duk da haka, bai kamata a yi amfani da creatine na dogon lokaci ba, tunda galibi ana amfani da shi ne kawai na makonni 3 sannan a dakatar don hana matsalolin koda.

4. Whey protein

Za a iya ƙara abubuwan haɗin furotin na Whey zuwa nau'ikan abinci daban-daban, kamar ruwan 'ya'yan itace, miya ko girgiza, alal misali, don ƙara yawan sinadarin gina jiki da ake buƙata don haɓaka ci gaban tsoka da ci gaba.

A yadda aka saba, ya kamata a sha furotin na whey kai tsaye bayan horo, saboda lokaci ne da jiki ke buƙatar ƙarin furotin don inganta farfadowar tsoka.

Gano waɗanne ne mafi kyawun kari ga maza da mata a: plementsarin don samun ƙarfin tsoka.

Amma idan kuna neman wani abu na dabi'a don tabbatar da ci gaba da gudana, duba girke-girke na masaniyar abinci mai gina jiki Tatiana Zanin a cikin bidiyo mai zuwa: