Wariita shuviro yako kuti ukwane, uye unopedzisira wazvitevedzera.Iwe une nguva, simba uye kuziva-maitiro ekuita kunze, asi pane dambudziko rimwe chete - uri kushandisa mari yakawanda paprotein poda.

Zvekuwedzera zvakaita seprotein poda zvinowanzo tengeswa sezvinodiwa kune chero mhando yekuwana kusimba, kungave uri kuyedza kusimudza zvinorema kana kumhanya chinhambwe chakareba.Asi chokwadi ndechekuti, hazvisi zvese izvo zvinodiwa kune ruzhinji rwevanhu.Pane kudaro, unogona kunwa chinwiwa chakanaka, chinonaka mushure mekurovedza muviri chinokupa mabhenefiti akafanana: mukaka wechokoreti.Hongu, wakandinzwa zvakanaka.Mabatirwo kubva paudiki hwako anogona iye zvino kuva kiyi yekubudirira mumitambo.

Protein yakanaka kudya mushure memhando ipi neipi yekurovedza muviri nekuti maamino acids anobatsira mhasuru dzako kuzvigadzirisa.Ese maekisesaizi, kubva kumhanya marathon kusvika kurema, gadzira madiki madiki mumhasuru dzako.Mushure mekumira kushanda kunze, muviri wako unotumira ropa uye zvinovaka muviri kuporesa saiti - uku ndiko kusimba kwemhasuru.Ndicho chikonzero nei mafuta emashure ekurovedza muviri achikosha zvakanyanya.

Nekudaro, basa reprotein mukuita uku rinogona kuwedzeredzwa zvishoma.Vatsvakurudzi vakawanda vanoti tinodya mapuroteni akapetwa kaviri sezvatinofanira - muvhareji mukadzi mukuru anongoda magiramu 55 pazuva, uye varume vanoda 65 gramu.Kushanda kamwe chete kweprotein poda ine magiramu makumi maviri kusvika makumi maviri neshanu eprotein, inova yakanyanya kuwandisa kune vanhu vazhinji, uchifunga kuti unogonawo kuwana protein kubva mukudya kwako.

Chii chinowanzo furatirwa mune yedu post-workout kudzoreredza equation macarbohydrates.Kushanda kunze kunopedzawo glycogen yemuviri wako, iyo inonyanya kuchengetwa simba.Kudya macarbs kunozadza glycogen, uye kunobatsirawo kuchengetedza nekugadzirisa sero.

Saka, chinwiwa chakanakisa mushure mekurovedza muviri chichava nemusanganiswa wakanaka wezvose zviri zviviri carbs uye mapuroteni, aine mamwe maelectrolyte akakandwa mukati. Electrolytes zvicherwa zvakaita secalcium, sodium uye potassium zvinokuchengetedza mvura uye zvinobatsira kudzikamisa pH yemuviri wako.

Mhinduro kumubvunzo uyu zvishoma zvinoenderana nezvaunoda iwe pachako.Kana iwe uri vegan kana lactose isingashiviriri, chirimwa-based protein poda inogona kunge yakakunakira iwe.Saizvozvo, kana uri kuyedza kuderedza shuga, ungada kusvetuka mukaka wechokoreti - asi chenjera, akawanda mapuroteni poda uye premade shakes ane shuga mukati mawo, zvakare.

Mukaka wechokoreti wakaratidza kuve uine chiyero chiri pedyo-chakakwana cheprotein, makabhohaidhiretsi uye electrolytes kubatsira muviri wako kuzadza zvitoro zvawo zvehuni mushure mekushanda nesimba.Iine 9 magiramu eprotein mukapu, yakakodzera kunwa mushure mezvese kusimudza uremu uye kutsungirira kurovedza muviri.Iinewo potassium uye sodium, saka ichakubatsira kuti udzore mvura mushure mekuita basa rakaoma.

Kunyangwe iwe uri muremi, chokoreti mukaka sechinwiwa chemashure-wekurovedzera wakaratidzwa kubatsira vanhu kukura vakasimba.Zvidzidzo zvakawanda zvakaratidza kuti kunwa mukaka kwakakonzera kuwedzera kukuru kwemhasuru hypertrophy uye kuonda mhasuru pane kunwa yakajairwa yemitambo rehydration chinwiwa.

Uyezve, mutengo wepamusoro weprotein poda unowedzera.Kushandiswa kweprotein poda kunodhura chero kubva pamakumi manomwe nemashanu masendi kusvika pamadhora 1.31, nepo mukaka wechokoreti uchipihwa kazhinji uchitenderedza masendi makumi maviri nemashanu.Zvinogona kuita semusiyano mudiki, asi kuchengetedza kucharatidza nekufamba kwenguva.

Saka, nguva inotevera paunenge uri muchitoro uchitsvaga chimwe chinhu chekuwedzera mafuta mushure mekurovedza muviri, funga kusvetuka iyo inodhura yeprotein poda uye wakananga kune mukaka wechokoreti.