Wenze uthumo lwakho ukuze ulunge, kwaye ekugqibeleni uyalandela kuyo.Unexesha, amandla kunye nobuchule bokusebenza, kodwa kukho ingxaki enye kuphela - uchitha intywenka yemali kwiprotein powder.

Izongezo ezifana nomgubo weprotheyini zihlala zithengiswa njengoko ziyimfuneko kulo naluphi na uhlobo lokuzuza ukomelela, nokuba uzama ukuphakamisa iintsimbi ezinzima okanye ukubaleka umgama omde.Kodwa inyaniso kukuba, azikho zonke eziyimfuneko kuninzi lwabantu.Endaweni yoko, unokusela isiselo esimnandi, esimnandi emva kokusebenza kwakho esiya kukunika zonke izibonelelo ezifanayo: ubisi lwetshokholethi.Ewe, undive kakuhle.Ukunyangwa kwasebuntwaneni bakho ngoku kusenokuba sisitshixo sempumelelo kwezemidlalo.

Iprotheyini ilungile ukuba uyitye emva kwayo nayiphi na uhlobo lokuzilolonga kuba ii-amino acids zinceda izihlunu zakho ukuba zizilungise.Yonke imithambo, ukusuka kwi-marathon ukuya kwi-weightlifting, yenza ii-microtears ezincinci kwizihlunu zakho.Emva kokuba uyekile ukusebenza, umzimba wakho uthumela igazi kunye nezondlo zokuphilisa indawo - yile ndlela izihlunu zomelela ngayo.Yiyo loo nto isibaso sasemva kokuzilolonga sibaluleke kakhulu.

Nangona kunjalo, indima yeprotheyini kule nkqubo inokugqithiswa kancinci.Abaphandi abaninzi bathi sidla iiprotheyini eziphindwe kabini njengoko kufuneka ngokwenene - umfazi omdala oqhelekileyo ufuna kuphela malunga ne-55 grams ngosuku, kwaye amadoda adinga i-65 grams.Iprotheyini enye yomgubo ineegram ezingama-20 ukuya kuma-25 eprotheyini, nto leyo eyingozi kakhulu kubantu abaninzi, ucingela ukuba kusenokwenzeka ukuba ufumana iproteni ekutyeni kwakho.

Into ehlala ingahoywa kwi-equation yethu yokubuyisela emva kokuzilolonga ziicarbohydrates.Ukuzibhokoxa kuphelisa i-glycogen yomzimba wakho, emandla agciniweyo.Ukutya i-carbs kugcwalisa i-glycogen, kwaye inceda nokugcinwa kweeseli kunye nokulungiswa.

Ngoko ke, isiselo esilungileyo emva kokuzilolonga sinokuba nomxube olungileyo wekhabhu kunye neeprotheyini, apho kukho i-electrolytes. I-Electrolytes ziiminerali ezifana nekhalsiyam, isodiyam kunye nepotassium ezikugcina umanzi kwaye zincede ukulungelelanisa i-pH yomzimba wakho.

Impendulo yalo mbuzo ngokuyinxenye ixhomekeke kwizinto ozikhethayo.Ukuba i-vegan okanye i-lactose engavumiyo, iprotheyini esekelwe kwisityalo esekelwe kwisityalo inokuthi ifaneleke kangcono kuwe.Ngokufanayo, ukuba uzama ukunciphisa iswekile, unokufuna ukutsiba ubisi lwetshokholethi - kodwa lumka, uninzi lweeprotheyini zepowder kunye ne-premade shakes zineswekile kuzo, nazo.

Ubisi lwetshokholethi lubonakaliswe ukuba luneprotheyini ekufutshane-egqibeleleyo yeeprotheyini, iicarbohydrates kunye ne-electrolytes ukunceda umzimba wakho ukuba uzalise iivenkile zawo zamafutha emva kokusebenza nzima.Ngeegram ezili-9 zeprotheyini ekomityini, ilungele ukuselwa emva kokunyuswa kobunzima kunye nokunyamezela.Kwakhona iqulethe i-potassium kunye ne-sodium, ngoko iya kukunceda ubuyisele amanzi emva kokusebenza nzima.

Nokuba ungumntu ophakamisa iintsimbi, ubisi lwetshokholethi njengesiselo sasemva kokuzilolonga lubonisiwe ukunceda abantu bomelele.Uphononongo oluninzi lubonise ukuba ukusela ubisi kukhokelele ekunyukeni okukhulu kwe-muscle hypertrophy kunye nobunzima bezihlunu ezibhityileyo kunokusela isiselo esiqhelekileyo sokubuyisela amanzi emzimbeni.

Ngaphezu koko, ixabiso leprotheyini esemgangathweni ephezulu yongeza ngokwenene.Ukutya okuqhelekileyo komgubo weprotheyini kubiza naphi na ukusuka kwi-75 yeesenti ukuya kwi-1.31 yeedola, ngelixa ukuhanjiswa kobisi lwetshokholethi kuqhelekile malunga neesenti ezingama-25.Kungabonakala njengomahluko omncinci, kodwa ugcino luya kubonakala ngokuhamba kwexesha.

Ke, kwixesha elizayo xa usevenkileni ukhangela into oza kuyenza i-refuel emva kokuzilolonga, cinga ngokutsiba umgubo weprotheyini ebiza kakhulu kwaye uye ngqo kubisi lwetshokholethi endaweni yoko.