Dangane da manufar da kake horarwa, akwai wasu dokoki masu cin abincin da zai taimaka wajen cimma nasara. Bayan haka, zamu gano abin da bambance-bambance a cin abinci kafin da bayan horo, idan za ku samu ko rasa nauyi.
Amfanin nauyi
Kuna da nauyi, kuna fatan, saboda tsokoki, wanda ke nufin cewa kuna bukatar abinci mai gina jiki don kunna kira na tsoka. Kana buƙatar yin aiki sau 4-5 a mako, kuma tare da nauyin nauyi. Abincinku kafin horo ya kamata kunshi (don zaɓar daga):
- yoghurt da 'ya'yan itace;
- gina jiki mai hadari;
- geyner.
A cikin ƙarfin jiki, abinci bayan horo yana da muhimmancin gaske, tun a farkon minti 20-30 bayan zaman zama window "protein-carbohydrate" ya buɗe. Ana kiran wannan lokacin anabolic. A wannan lokaci, zaka iya rasa dukkanin ƙwayar tsoka, tun lokacin da ya ƙare yayin aikin motsa jiki ya fara cinye kansa. A cikin minti 20 ana samun dawowa da kuma cike da tsokoki da dukan abubuwan gina jiki da ke cikinku, shigar da hanyoyin anabolic. Kuna buƙatar yin aiki da gaggawa wajen samar da insulin, tun da shine insulin wanda yana da sakamako na anabolic. Bayan horo, kuna buƙatar abinci mai gina jiki da kuma carbohydrates masu sauri:
- gida cuku;
- kwai fararen;
- 'ya'yan itace;
- juices;
- gurasa daga rassan.
Don rasa nauyi
Kafin horon da kake buƙata ka ci wani abu, ko a kalla yana da ciwo don ci. Idan kun kasance a tsakiyar rana, to, abincin na karshe kafin horo ya kamata a cikin sa'o'i 2. Idan kun shiga cikin safiya, kuma ba ku da sa'o'i biyu, ku sha ruwa kuma ku ci abin sha. Kuna iya cin ƙananan rabo daga buckwheat ko oatmeal na minti 30-40 ko sha yogurt na halitta. Irin wannan abinci zai ba ku makamashi don minti 30-40 na horo mai tsanani da sa'a daya da rabi na horo na motsa jiki.
Abinci bayan aikin motsa jiki don asarar nauyi shine ainihin bambanci daga abinci lokacin buga rubutu. A cikin shari'arku, kuna buƙatar kaucewa abinci a cikin sa'o'i 1-2 na gaba bayan horo, kawai domin jikin ya cinye duk kayanta da ƙona mai. Idan horonku ya ƙare marigayi da dare, to wannan ba yana nufin cewa ba ku iya ci ba. Abincinku bayan horo ya kamata kunshi carbohydrates da sunadaran a cikin wani rabo na 4: 1. Wannan ba daga nama mai nisa, ba daga zaki da gari ba. Kuna iya cin kifi, kayan lambu , salads, hatsi (shinkafa shinkafa, buckwheat), qwai, cuku. Kuma mafi kyawun abincin bayan wani motsa jiki don nauyi asarar shi ne rabi lita na skimmed yogurt.