Koj tau ua nws koj lub luag haujlwm kom haum, thiab thaum kawg koj ua raws li nws.Koj tau txais lub sijhawm, lub zog thiab kev paub ua haujlwm, tab sis tsuas muaj ib qho teeb meem xwb - koj siv nyiaj hmoov zoo rau cov hmoov protein.

Cov khoom noj ntxiv xws li cov hmoov protein feem ntau yog muag raws li qhov tsim nyog rau txhua yam kev tawm dag zog, txawm tias koj tab tom sim nqa hnyav dua lossis khiav mus ntev dua.Tab sis qhov tseeb yog, lawv tsis yog txhua yam uas tsim nyog rau feem coob ntawm cov neeg.Hloov chaw, koj tuaj yeem haus dej qab zib zoo tom qab koj ua haujlwm uas yuav muab rau koj txhua yam txiaj ntsig: mis nyuj chocolate.Yog, koj hnov ​​kuv hais lawm.Kev kho mob txij li koj thaum yau tam sim no yuav yog tus yuam sij rau kev ua kis las.

Protein yog qhov zoo rau noj tom qab txhua hom kev ua haujlwm vim tias cov amino acids pab koj cov leeg kho lawv tus kheej.Txhua qhov kev tawm dag zog, los ntawm kev khiav marathons mus rau qhov hnyav, tsim me me microtears hauv koj cov leeg.Tom qab koj tsis ua hauj lwm tawm, koj lub cev xa cov ntshav thiab cov as-ham los kho qhov chaw - qhov no yog li cas cov leeg yuav muaj zog.Nws kuj yog vim li cas cov roj tom qab qoj ib ce tseem ceeb heev.

Txawm li cas los xij, lub luag haujlwm ntawm cov protein hauv cov txheej txheem no yuav yog me ntsis overstated.Ntau tus kws tshawb fawb hais tias peb noj ob zaug ntau npaum li cov protein ntau li peb xav tau - tus poj niam laus nruab nrab tsuas xav tau 55 grams tauj ib hnub, thiab txiv neej xav tau 65 grams.Ib qho kev pab ntawm cov hmoov protein muaj nyob ib ncig ntawm 20 mus rau 25 grams ntawm cov protein, uas yog me ntsis ntawm overkill rau cov neeg feem coob, xav tias koj kuj yuav tau txais cov protein los ntawm koj cov zaub mov.

Dab tsi feem ntau tau saib xyuas hauv peb qhov kev ua haujlwm rov qab ua haujlwm rov qab yog cov carbohydrates.Ua hauj lwm tawm kuj depletes koj lub cev glycogen, uas yog qhov tseem ceeb khaws cia lub zog.Kev noj zaub mov carbs ntxiv glycogen, thiab tseem pab kho cell thiab kho.

Yog li, qhov zoo tshaj plaws tom qab kev ua haujlwm rov qab haus dej yuav muaj qhov sib xyaw zoo ntawm ob qho tib si carbs thiab protein, nrog qee cov electrolytes pov rau hauv. Electrolytes yog cov zaub mov xws li calcium, sodium thiab potassium uas ua rau koj hydrated thiab pab sib npaug koj lub cev pH.

Cov lus teb rau lo lus nug no ib feem nyob ntawm koj tus kheej nyiam.Yog tias koj vegan lossis lactose intolerant, cov hmoov nplej uas muaj protein ntau yuav zoo dua rau koj.Ib yam li ntawd, yog tias koj tab tom sim txiav cov suab thaj, koj yuav xav hla cov mis nyuj chocolate - tab sis ceev faj, ntau cov hmoov nplej thiab cov hmoov nplej ua ntej muaj suab thaj hauv lawv, thiab.

Cov mis nyuj chocolate tau raug pov thawj tias muaj qhov ze-zoo piv ntawm cov protein, carbohydrates thiab electrolytes los pab koj lub cev ntxiv rau nws cov khw muag roj tom qab ua haujlwm hnyav.Nrog 9 grams ntawm cov protein nyob rau hauv ib khob, nws yog haum rau haus tom qab ob leeg weightlifting thiab endurance ce.Nws kuj muaj cov poov tshuaj thiab sodium, yog li nws yuav pab koj rov qab dej tom qab ua haujlwm nyuaj.

Txawm hais tias koj yog ib tus neeg hnyav, cov mis nyuj chocolate ua dej haus tom qab ua haujlwm tau pom tias yuav pab tib neeg kom muaj zog.Ntau qhov kev tshawb fawb pom tau hais tias haus mis nyuj ua rau muaj kev nce ntxiv hauv cov leeg nqaij hypertrophy thiab cov nqaij ntshiv ntau dua li haus cov dej haus ua kis las.

Ntxiv rau, tus nqi ntawm cov hmoov zoo protein ntau tiag tiag ntxiv.Ib qho kev pabcuam ntawm cov hmoov protein raug nqi nyob qhov twg los ntawm 75 xees rau $ 1.31, thaum noj cov mis nyuj chocolate feem ntau yog nyob ib ncig ntawm 25 xees.Nws yuav zoo li qhov sib txawv me me, tab sis cov nyiaj khaws cia yuav tshwm sim thaum lub sijhawm.

Yog li, lwm zaus koj nyob hauv lub khw tab tom nrhiav ib yam dab tsi los refuel nrog tom qab koj ua haujlwm, xav txog kev hla cov hmoov protein ntau thiab mus ncaj qha rau cov mis nyuj chocolate.