Izithasiselo ezingcono kakhulu zokufaneleka

Angikaze nginake kakhulu ukudla, ngaya emuva naphambili ejimini, kwesinye isikhathi ngangiziqeqesha kanzima, kepha manje sengiyabona amandla okudla okufanele ngendlela umzimba obukeka futhi uthuthuke ngayo. Ukudla kuncane kakhulu 75% wezempilo.

Ukudla kubaluleke kakhulu yingakho sizokwenza kucace ukuthi izithasiselo zinjalo nje, kusho ukuthi ukusetshenziswa kwazo kuphelelisa ukudla kwakho, ayithathi indawo yayo. Ungalokothi ucabange lokho ngalowo mqondo.

Siyazi ukuthi ama-sIzithasiselo zokuqina ziyisihlanganisi sokuthola isisindo semisipha esiningi, ebanzi futhi enamandla. Ukuthatha izithasiselo kufanele wenze ukuvivinya kanzima okunzima njalo, inqubo elula ngeke ibe yingxenye uma okufunayo ukusebenzisa izithasiselo nokwandisa umzimba wakho.

Kumele udle njalo emahoreni ayi-3Ukuze uzuze imisipha futhi ulahlekelwe ngamafutha, akudingeki udle ama-carbohydrate ayinkimbinkimbi amahora amane noma amahlanu ngaphambi kokulala futhi kufanele kuhlale kunamaprotheni ekudleni kwakho, ama-70 gram aphezulu.

Futhi kahle le ndatshana imayelana izengezo kepha kubalulekile ukuqamba okufanele usebenzise Ama-carbohydrate, amaprotheni, amanzi kanye namafutha nawo, ngoba amafutha abalulekile ekwakheni imisipha.

Ngemuva kokukwazisa ngama-supplements, ngincoma ukuthi uvakashele le ndatshana Yini ongakudla ukuze uthuthukise kangcono imisipha?

Ejimini kuyodingeka sibe namandla kakhulu futhi sigcwele amandla nobungqabavu, kulapho-ke lapho sizothobela khona inqubo efunwayo ebonga eyethu ukudla + izithasiselo sizofeza inhloso yethu esiyifunayo.

Amaprotheni yinto ebaluleke kakhulu okufanele icatshangwe, imvelo isinikeza izinhlobo eziningi kakhulu zamaprotheni. Uma sithatha amaprotheni amaningi we-whey azosisiza ukuthi sandise futhi sandise ubukhulu bemisipha yethu.

Singathatha izikhathi eziningana ngosuku, okudumile Amaprotheni ayaqhaqhazela.

• Ama-amino acid egatshiwe Ziyisengezo esithokozisayo esingathathwa ngenkathi sivivinya umzimba futhi sizonciphisa ukukhathala kwemisipha okubangelwa ukuzivocavoca ejimini

• I-Glutamine Iyafana nama-amino acid kepha izosilulama ekugcineni komsebenzi omude futhi onzima wokuzivocavoca kwemisipha.

• I-Creatine Lihle kakhulu, livamise ukuthatha isigamu sehora noma imizuzu engama-45 ngaphambi kokuziqeqesha futhi lisetshenziselwa ukwenza kangcono kakhulu ejimini futhi liphinde lenyuse nemisipha.