Gina jiki don samun karfin tsoka

Gina jiki don samun tsoka - daidaitaccen rabo na abinci mai gina jiki don saurin dawo da tsoka bayan horarwa da ƙarin karuwa.

Tambayar siffa mai ban sha'awa ga maza ba ta da girma fiye da mata. Kyakkyawar jiki mai siriri, tsokoki mai toned ba wai kawai jawo hankalin kishiyar jinsi ba, amma kuma yana nuna salon rayuwa mai kyau. Ko da kuwa wurin horo, a cikin dakin motsa jiki ko a gida, yin motsa jiki mai tsanani don ci gaban tsoka bai kamata ya yi la'akari da muhimmancin abincin da ya dace ba.

Girman ƙarfi, ƙarar ƙwayar tsoka ya dogara da adadin kuzarin da aka kashe da kuma daidai amfani da "kayan gini" don maido da shi.

Motsa jiki mai nauyi yana ba da gudummawa ga ƙara kona carbohydrates da raguwar furotin mai tsanani. A sakamakon haka, don kula da lafiya mai kyau da kuma cika ƙarancin makamashi, kuna buƙatar bin abinci mai gina jiki na wasanni dangane da mafi kyawun rabo na BJU. Idan ba a biya wannan kuɗin ba, ƙarfin ɗan wasan zai ragu kuma zai fara rage nauyi sosai.

Shawarwari don haɓaka tsoka

Yi la'akari da ƙa'idodin asali waɗanda kowane ɗan wasan da ke son ƙara tsoka dole ne ya bi.

1. Kona carbs tare da motsa jiki. Abincin yau da kullun na 20% fiye da yawan adadin kuzari na yau da kullun zai tabbatar da ci gaban tsoka mai aiki. Don rage yawan kitse a ƙarƙashin fata, yakamata a sha girgiza carbohydrate 2 hours kafin. kafin horo da kuma bayan 1,5 hours. bayan ta.
2. Ka tuna dangantakar mai-testosterone. Keɓewar triglycerides na dabba daga menu na ɗan wasa ba makawa zai haifar da raguwar samar da hormone jima'i na maza, wanda zai haifar da mummunan tasiri ga haɓakar ƙwayar tsoka. Bugu da kari, rashin kitse yana rage juriya da kashi 10%, sannan aikin dan wasa da kashi 12%. Hakanan yana haifar da digo a cikin lactic acid yayin motsa jiki mai ƙarfi, wanda shine babban alamar rashin ingancin tafiyar matakai na rayuwa a cikin jiki: haɓakar adadin cholesterol mai cutarwa, asara da rashin iya ɗaukar bitamin da microelements. Abincin yau da kullun na triglycerides don haɓakar haɓakar ƙwayar tsoka shine 80-100g. Wucewa wannan alamar sau da yawa yana kaiwa ga ƙaddamar da tsarin ƙaddamar da kitse na subcutaneous. Sabili da haka, ingantaccen abinci mai gina jiki don haɓaka tsoka yana hana yin amfani da abinci mai kitse da yawa (abinci mai gishiri, kwakwalwan kwamfuta, margarine, mayonnaise, crackers, kyafaffen nama, yada).
3. Rage zuciya. Don ci gaba da juriya, ƙarfafa zuciya, ya isa ya iyakance kanka zuwa hawan keke ko 1-2 gudu a mako guda na minti 30 kowanne. Yin watsi da wannan yanayin zai iya haifar da "ƙona" tsokoki.
4. Rage yawan maimaita kowane motsa jiki. An tsara shirin horo don samun ƙwayar tsoka ba fiye da minti 50 ba. A wannan yanayin, yana da mahimmanci a yi har zuwa maimaitawa 12 a cikin motsa jiki ɗaya. Yawan hanyoyin kada ya wuce sau 5.
5. Daidaitaccen abinci (bitamin, ma'adanai, amino acid, BJU). Madaidaicin Ramin Gina Jiki don Ribar tsoka:
   • fats (polyunsaturated fatty acids) - 10-20% na abincin yau da kullum;
   • carbohydrates (jinkirin ko hadaddun) - 50-60%;
   • sunadarai - 30-35%.

   Rashin adadin da ake buƙata na abubuwa masu amfani da kwayoyin halitta a cikin abinci yana haifar da gaskiyar cewa jiki ba shi da inda zai sami adadin kuzarin da ake buƙata don gina tsokoki. Abincin yau da kullun na dan wasa don ci gaban tsoka ya kamata ya ƙunshi abinci guda uku da abinci mai haske biyu zuwa uku ('ya'yan itatuwa, kwayoyi, girgizar furotin).

6. Ba don yunwa ba. Kuna buƙatar cin abinci don 1,5-2 hours. kafin azuzuwan, zai fi dacewa abinci carbohydrate da bayan awa 1. bayan motsa jiki. In ba haka ba, horarwa a kan komai a ciki zai haifar da gaskiyar cewa don rama asarar makamashi, jiki zai fara ƙonewa sosai da ajiyar furotin da ake bukata don ci gaban tsoka. Lokacin shakatawa, yana da mahimmanci don sarrafa adadin abincin da ake ci - kar a ci abinci. Bayan horo, ba za ku iya ci gaba da jin yunwa ba, kuna buƙatar ciyar da jiki tare da abinci mai arziki a cikin ma'adanai da bitamin. Ayaba, kwayoyi, cuku gida, furotin shake, bun tare da madara, kefir, gainer, furotin, sanwici tare da jam sun dace a matsayin abun ciye-ciye mai haske. Kuma bayan 1,5 hours. kuna buƙatar cin abinci mai kyau, zai fi dacewa abinci mai gina jiki, don dawowa, haɓakar tsoka, in ba haka ba ba za a iya guje wa raguwar jiki ba.
7. Sha ruwa mai yawa. Adadin ruwan yau da kullun na bugu yayin horo mai zurfi yakamata ya zama lita 2,5-3. Rashin ruwa yana haifar da rashin ruwa, raguwar ƙarfin tsoka da kashi 20% da raguwar ci gaban tsoka.
8. Huta Girman ƙwayar tsoka ba ya faruwa a lokacin lokacin motsa jiki mai tsanani, amma a lokacin sauran jiki. Ana yin shimfiɗawa da haɓakar tsokoki a cikin kwanaki 3-7. A wannan lokacin, yana da daraja kula da abinci da nauyin nauyi, hutawa. Don masu farawa, lokacin dawowar tsoka bayan motsa jiki mai ƙarfi shine sa'o'i 72, ga waɗanda ke horarwa - sa'o'i 36. Barci lafiya ya kamata ya zama aƙalla sa'o'i 8. a rana daya. Yana da mahimmanci a guje wa damuwa, kamar yadda jin tsoro yana haifar da karuwa a cikin matakan cortisol a cikin jiki, saboda abin da ke faruwa na kitse da asarar tsoka. Rashin bin tsarin tsarin hutu da abinci mai gina jiki yana ba da gudummawar haɓaka tsokoki ba tare da ƙara girma ba.
9. Canza tsarin horo lokaci-lokaci (kowane watanni biyu). Misali, gabatar da sabbin motsa jiki, ɗaukar nauyi mai yawa, canza adadin maimaitawa.
10. Je zuwa burin ku. Kada ku yi yawo a cikin dakin motsa jiki ba ku yin komai. Don cimma sakamakon da ake so, kuna buƙatar mayar da hankali sosai a kan motsa jiki.

Bin waɗannan mahimman ƙa'idodin da ke sama don samun ƙwayar tsoka mai ƙwanƙwasa hanya ce mai inganci zuwa lafiyayyen jiki mai fashe.

Idan kun kasance mai kiba, yana da mahimmanci don rasa kitse mai yawa kafin yin motsa jiki mai ƙarfi don ƙara tsoka. Don yin wannan, kuna buƙatar ɗaukar hanya na asarar nauyi. Wannan shi ne saboda gaskiyar cewa, akasin sanannun imani, ba zai yiwu a yi amfani da kitsen a cikin tsokoki ba. Abincin furotin na Dukan, Maggi zai taimaka wajen magance wannan matsala.

Muhimmancin ruwa da ingantaccen abinci mai gina jiki ga ɗan wasa

Makullin don dawo da tsoka da sauri bayan motsa jiki shine abinci mai gina jiki mai kyau. Abincin da ba daidai ba yana lalata sakamakon horon. Tasirin motsa jiki na ƙarfi ya dogara ne akan ƙwarewar menu na ɗan wasa.

Amfanin ingantaccen abinci mai gina jiki:

• saurin girma tsoka;
• ƙara yawan aiki;
• yuwuwar haɓaka nauyi yayin horo;
• karin jimiri da kuzari;
• babu ƙarancin glycogen a cikin ƙwayar tsoka;
• ingantaccen maida hankali;
• ci gaba da kasancewa na jiki a cikin tsari mai kyau;
• kawar da kitsen jiki mai yawa;
• inshora akan ƙona ajiyar furotin da ake buƙata don haɓaka tsoka;
• babu buƙatar kiyaye dogon hutu tsakanin motsa jiki.

Tsarin abinci mai gina jiki da aka tsara yadda ya kamata (duba cikakkun bayanai a Menu don samun yawan tsoka) yana taimakawa wajen fitar da matsakaicin ƙarfi da ƙarfi don yin ko da mafi tsananin ƙarfin motsa jiki.

Kada ku yi la'akari da muhimmancin ruwa a lokacin horo, tun da yake kashi 75% na tsokoki. A lokacin wasanni, dan wasan ya rasa ruwa mai yawa (har zuwa 300 ml a cikin minti 50), wanda zai haifar da rashin ruwa. Don hana cin zarafi na ma'auni na ruwa-gishiri kuma, a sakamakon haka, aikin motsa jiki mara amfani, yana da muhimmanci a sha gilashin ruwa kafin a fara shi, sa'an nan kuma ɗauki sips da yawa kowane minti 10.

Adadin da aka sha kai tsaye ya dogara da yanayin yanayi da yawan zufa da aka saki. Mafi zafi a waje da yawan gumi, mafi girman matakin amfani da ruwan da ba carbonated ruwa ya kamata ya kasance.

Alamomin rashin ruwa:

• ciwon kai;
• dizziness;
• gajiya;
• rashin kulawa;
• bacin rai;
• bushe baki;
• yankakken lebe;
• rashin ci;
• jin ƙishirwa.

Idan aƙalla ɗaya daga cikin alamun da ke sama ya bayyana, ya kamata ku fara shan ruwa nan da nan.

A lokacin horo, an ba da izinin yin amfani da ruwan 'ya'yan itace orange da aka matse da ruwa a cikin rabo na 50% -50% ko kuma girgizar furotin na musamman - BCAA amino acid, wanda ke rage rushewar furotin tsoka, inganta haɓakar kuzari, da kawowa. farkon tsarin dawowa kusa.

Zaɓuɓɓukan ƙwayoyi: MusclePharm Amino 1, BSN Amino X. Nan da nan bayan motsa jiki, an ba ku damar sha madara, koren shayi, girgiza furotin.

Yi la'akari, ta yin amfani da misalin wani mutum mai gina jiki, yana yin la'akari da kilogiram 75, mafi kyawun rabo na BJU / adadin kuzari kowace rana da ake buƙata don ƙara yawan ƙwayar tsoka.

Abincin calorie yau da kullun

Don haɓakar tsoka, yana da mahimmanci don saduwa da buƙatar jiki don adadin kuzari da ake buƙata. Don yin wannan, kuna buƙatar ƙididdige yawan adadin kuzari na yau da kullun ta amfani da dabarar Lyle McDonald ko amfani da kalkuleta na musamman na abinci mai gina jiki wanda aka gabatar akan hanyar sadarwa. A wannan yanayin, ƙimar da aka samu ya kamata a ninka ta hanyar ajiyar makamashi - 1,2, wajibi ne don haɓaka tsokoki.

Abincin calori na yau da kullun u1d nauyi, kg * K, kcal / kowace kilogiram XNUMX na nauyi

Ƙididdigar K ya dogara da jinsi da ƙarfin tafiyar matakai na rayuwa.

A wajenmu, lissafin zai kasance kamar haka:

Abincin calori na yau da kullun = 75kg * 35kcal = 2625kcal

Yin la'akari da ma'aunin gyara don ajiyar makamashi = 2625kcal * 1,2 = 3150kcal

Don haka, lokacin yin motsa jiki mai ƙarfi, abinci don haɓaka tsoka a cikin mutum mai nauyin kilogiram 75 ya kamata ya zama 3150 kcal. Abincin calori na yau da kullun a cikin wannan ƙarar, a matsakaici, zai samar da haɓakar ƙwayar tsoka ta 2 kg. kowane wata.

Rashin taro yana nuna rashin ƙarfi da kuma buƙatar haɗawa da ƙarin 400-500 kcal a cikin abincin rana. Idan nauyin nauyi ya wuce kilogiram 3 a cikin kwanaki 30, yana da daraja rage yawan adadin kuzari da aka ci ta 300-400 kcal.

Kamar yadda kake gani, jadawalin abinci mai gina jiki na ɗan wasan ya dogara da halayen mutum na jiki kuma yana ƙarƙashin bincike akai-akai da daidaitawa.

Ana ɗaukar nauyin jiki ba tare da kitsen mai ba. Misali, "kilogi mai layi" na dan wasa mai nauyin kilo 95 da 12% mai shine 95-95 * 0,12 = 83,6kg.

Bayan tantance abun ciki na kalori na abincin yau da kullun, zamuyi la'akari da daidaitaccen rabo na BJU, wanda ya ƙunshi hadaddun abinci mai gina jiki na wasanni don haɓaka tsoka.

Abincin yau da kullun na carbohydrates - 5g / kg - 4 kcal / g, furotin - 2 g / kg - 4 kcal / g, mai - sauran, 1 g / kg - 9 kcal / g.

Ga mutumin da ya kai kilogiram 75:

• sunadarai - 150 g. - 600 kcal;
• carbohydrates - 375 g. - 1500 kcal;
• gishiri - 115 g. - 1050 kcal.

Shan furotin na yau da kullun

Protein shine mafi mahimmancin ginin ginin don haɓaka tsoka. Lokacin yin motsa jiki mai ƙarfi, yana da mahimmanci don tabbatar da cewa an ba da isasshen adadin furotin zuwa jiki a kowace rana, dangane da lissafin 1,5-2 g / kg na nauyi. Jinkirin haɓakar tsoka yana nuna ƙarancin furotin, a cikin wannan yanayin yakamata a ƙara ƙimar zuwa 2,5 g / kg.

Abincin ɗan wasan ya kamata ya zama farar kwai, cuku gida tare da mai abun ciki na 0-9%, kifi, nama maras nauyi - naman sa, nono kaza, abincin teku. Kuna iya sake cika madaidaicin adadin furotin a cikin jikin mai gina jiki wanda baya cinye kayan dabba ta hanyar gabatar da kayan abinci na ganye a cikin menu na yau da kullun. Wato madarar waken soya, legumes (wake, lentil, Peas), tsaba, man goro, goro (almonds, gyada, hazelnuts, cashews, walnuts, cedar, Brazilian, kwakwa, macadamia, pistachios). Duk da haka, yana da mahimmanci a yi la'akari da cewa cin ganyayyaki yana rage jinkirin tsarin gina tsoka, saboda rashin furotin dabba a cikin abincin.

Don matsakaicin sakamako, nan da nan bayan horo, ya kamata ku sha gilashin furotin, tun lokacin wannan lokacin ne jikin ya sha mafi kyawun abubuwan gina jiki.

Sakamakon matsanancin motsa jiki, ƙananan ƙwayoyin tsoka suna faruwa sau da yawa, haɓakar su yana faruwa tare da haɗin amino acid da abinci mai gina jiki.

Mafi kyawun bayani don saurin saitin tsokoki shine haɗuwa da sunadarai na dabba da kayan lambu.

Duk da cewa babban kayan gini na tsokoki shine furotin, yin amfani da shi fiye da ƙididdiga na al'ada yana haifar da karuwa a cikin kitsen mai a cikin hanta, ƙara haɓakar glandon endocrine, tsarin juyayi na tsakiya, karuwa a tafiyar matakai na lalacewa a cikin hanji, da karuwa a cikin kaya akan tsarin zuciya da jijiyoyin jini. Protein da ya wuce kima ba zai sha jiki ba kuma ba zai shafi ci gaban tsoka ba.

Ana ba da shawarar raba adadin furotin na yau da kullun a cikin rana zuwa abinci 4, wanda zai tabbatar da daidaituwa "ciyar" tsokoki a cikin yini.

Abincin gina jiki ba kawai yana ƙara yawan ƙwayar tsoka ba, yana rage kitsen jiki, amma kuma yana sa jikin mata da maza ya fi shahara.

Cin mai kullum

A halin yanzu, yawancin 'yan wasa suna jin tsoron triglycerides. Duk da haka, babu buƙatar jin tsoron fats, idan an yi amfani da su daidai (biyar da izinin yau da kullum), ba sa canzawa zuwa adipose nama. A lokaci guda, akasin haka, za su sami tasiri mai amfani akan ci gaban tsoka.

Wato, fats suna da hannu sosai wajen samar da hormones, wanda, bi da bi, yana shiga cikin gina tsoka. Don samar da testosterone, yana da mahimmanci cewa abincin yau da kullun na triglycerides a cikin jiki shine aƙalla 15% na jimlar abinci.

Akwai nau'ikan kitse kamar haka:

• amfani (monounsaturated da polyunsaturated);
• cutarwa (cikakken).

Mononsaturated triglycerides sun haɗa da: avocados, zaitun, kaza, zaitun da naman gyada. Waɗannan samfuran ma'ajiya ne na lafiyayyen acid fatty acid, waɗanda ke hanzarta metabolism, daidaita matakan sukari na jini, da kuma kare zuciya daga illar hauhawar hawan jini.

Tushen polyunsaturated triglycerides (Omega-3,6) sune: man kifi, tsaba auduga, waken soya, masara, sunflower, linseed, mai rapeseed, da tsaba da kwayoyi. Fatty acid na wannan rukunin yana haɓaka halayen anabolic na furotin, insulin, haɓaka haɓaka, haɓaka haɓaka, wanda ke da mahimmanci musamman yayin motsa jiki mai ƙarfi.

Abinci mai gina jiki na wasanni a lokacin saitin ƙwayar tsoka ya keɓance amfani da cikakken triglycerides, waɗanda wani ɓangare ne na man shanu, dabino, kwakwa, man shanu, man alade, jan nama, samfuran kayan zaki.

Wannan shi ne saboda gaskiyar cewa ƙwayoyin kitse masu cutarwa gaba ɗaya sun cika da hydrogen kuma sun ƙunshi “mummunan” cholesterol, wanda ke nufin yana iya haifar da haɓakar kiba, cututtukan zuciya, da ciwon sukari. Saboda haka, manyan hanyoyin samun triglycerides masu amfani a cikin menu na 'yan wasa sune kifi mai kitse, mai, da goro. An yarda ya haɗa da madara 3,2%, cuku gida, cuku 9% a cikin abinci.

Abincin yau da kullun na carbohydrates

Babban tushen makamashi shine carbohydrates. Abincin abinci don samun ƙwayar tsoka ya haɗa da shan 5g kowace rana. kwayoyin halitta masu dauke da hydroxyl da kungiyoyin carbonyl a kowace kilogiram 1 na nauyin jiki.

Matsayin carbohydrates shine haɓaka matakan insulin / hormone a cikin jiki da kuma taimakawa wajen gyaran nama bayan motsa jiki. Bugu da ƙari, suna hidima don jigilar kayan abinci kai tsaye zuwa ƙwayoyin tsoka.

Rashin carbohydrates a cikin abincin dan wasan yana haifar da rashin tausayi, rauni, rage yawan aiki, rashin son ci gaba da horo. Ci gaban tsoka ba shi yiwuwa ba tare da amfani da carbohydrates ba.

Dangane da adadin tsagawar, sune:

• sauri (sauki), yana da kyau a yi amfani da su sa'a daya kafin, nan da nan bayan wasanni, saboda sun dace da sauri don dawo da ajiyar makamashi da aka kashe;
• jinkirin (rikitarwa), yakamata a ci su 2 hours kafin motsa jiki.

Kayayyakin da ke ɗauke da 50g. azumi carbohydrates da 100g na sashi: jam, cookies, sugar, sweets, halva, condensed madara, raisins, ɓaure, zuma, cakulan, dabino, abarba, da wuri, crackers, taliya, farin burodi, waffles, gingerbread, semolina, Rolls.

Sinadaran dake dauke da hadaddun mahadi na kwayoyin halitta sama da 50g. da 100g: wake, chickpeas, lentil, Peas, buckwheat, shinkafa, oatmeal, burodi, taliya.

Ya kamata a haɗa da ƙananan ƙwayoyin carbohydrates a cikin menu na yau da kullum don samun ƙwayar tsoka ga 'yan mata da maza, tun da su ne babban tushen makamashi ba kawai ga tsokoki ba, har ma ga kwakwalwa.

Samfuran da ke dauke da ma'adanai masu sauƙi a cikin matsakaici - 20g a kowace 100g: duk berries mai dadi, 'ya'yan itatuwa (mafi yawan duka a cikin persimmons, ayaba, inabi, ƙananan - 'ya'yan itatuwa citrus, apples), dankali mai dankali, abubuwan sha (lemonade, Coca-Cola, Sprite). Fanta, Burn, Schweppes, Pepsi, Fruktime). Na karshen kuma, ya kamata a jefar da su, tun da irin waɗannan abubuwan sha ba su ƙunshi abubuwan gina jiki ba kuma ba sa gamsar da yunwa.

Samfura tare da ƙaramin abun ciki na carbohydrate - 10 g. da 100g: kiwo kayayyakin, sabo kayan lambu (eggplants, tumatir, cucumbers, kabeji, karas). Baya ga wadatar da jiki tare da carbohydrates masu lafiya, suna ɗauke da duk abin da kuke buƙata (bitamin, ma'adanai, fiber) don haɓaka narkewar abinci a cikin babban kundin.

Don haka, a cikin aiwatar da zaɓin mafi kyawun rabo na BJU, yana da daraja, da farko, mai da hankali kan jin daɗin ku. Idan a lokacin lokacin ƙarfin motsa jiki kun sami haɓakar kuzari ta hanyar cin abinci mai yawan carbohydrates fiye da ka'ida ta yau da kullun, ana iya rage adadin mai zuwa 0,8 g / kg.

Makullin motsa jiki mai nasara shine jin daɗin ɗan wasa.

Idan rashin jin daɗi ya faru yayin motsa jiki, yakamata a ƙara mai zuwa 2g / kg, kuma yakamata a rage carbohydrates kai tsaye. Daidaita tsarin abinci mai gina jiki zuwa halaye na mutum na jiki zai kara tasirin zama a cikin dakin motsa jiki.

Tsarin ƙwayar tsoka mai sauri yana yiwuwa ne kawai idan an cika waɗannan sharuɗɗan:

• daidaitaccen abinci mai gina jiki;
• lafiyayyen barci na awa takwas;
• daidai zaɓaɓɓen saitin ƙarfin motsa jiki.

Cin zarafin akalla ɗaya daga cikinsu yana haifar da raguwa a cikin tasirin horo da raguwa a cikin ci gaban tsoka.

Menu don samun ƙwayar tsoka

Gina tsoka tsari ne mai tsawo wanda ke buƙatar horo a cikin abinci mai gina jiki. Abinci biyar a kowace rana kowane sa'o'i uku hanya ce ta dogara don cimma sakamakon da ake so.

Mafi kyawun abinci mai gina jiki ga ɗan wasa shine juzu'i, yana ba da abinci na yau da kullun a cikin jiki a cikin ƙananan allurai, wanda ke taimakawa haɓaka haɓakar haɓakawa, haɓaka haɓakar furotin, haɓaka metabolism, yana da tasiri mai kyau akan ci gaban tsoka.

An haramta shi sosai don tsallake abinci, yunwa ko ci. A cikin akwati na farko, raba abinci mai gina jiki ba zai kawo tasirin da ake so ba - tsokoki ba za su kara girma ba, a cikin akwati na biyu, zai haifar da karuwa mai yawa da ƙima a ƙarƙashin fata.

Samfurin menu na 'yan wasa na rana don ƙara tsoka

Yi la'akari da zaɓuɓɓuka don kowane abinci. Zaɓi kowane ɗayansu, mai da hankali kan zaɓin dandano da halayen mutum na jiki (ectomorph).

Breakfast

1. Ayaba - 1 pc., Gurasar launin ruwan kasa - 2 yanka, ƙwai ƙwai daga farin kwai biyu na gaba ɗaya.
2. Pear - 1 pc., koko, oatmeal - 150g., Dark cakulan - 30g.
3. Apple - 1 pc., madara, buckwheat porridge - 150 g.
4. Yogurt - 100 g., Hercules - 50g., Cottage cuku 9% - 100g.

SNACK #1 (kafin motsa jiki)

1. Kefir 0% ko 1% cuku - 50g, burodi - 2 yanka.
2. Black shayi, cuku mai ƙananan mai - 200 g., Rasberi jam ko zuma - 4 tsp.
3. Oatmeal mara kyau - 150 g, jam - 3 tsp, 'ya'yan itace - 1 pc.
4. apple - 1 yanki, kwayoyi (kayan daban-daban) - 40 g, prunes, raisins, dried apricots, prunes - 80 g.
5. Ayaba - 1pc., Protein - 1,5 cokali, hatsin rai burodi - 3 yanka, gyada - 30g.

abincin dare

1. Avocado - 150 g. (rabi), dafaffen fillet na turkey - 100 g., shinkafa marar goge - 100g.
2. Miyan a kan naman sa broth - 200 ml, dried 'ya'yan itace compote, buckwheat - 100 g, kaza - 150 g, kayan lambu salatin - 100 g.
3. Shinkafa - 100g, madara 1%, turkey 150g ko 2 dukan qwai.
4. Karas ko ruwan 'ya'yan itace orange, banana - 1pc, dankalin turawa - 100g, naman kaji - 150g.
5. Koren shayi, zuma - 2 tsp, kayan lambu puree miya - 200 ml, kifi - 200 g, shinkafa - 100 g, inabi - 200 g.

SNACK #2 (nan da nan bayan motsa jiki)

1. Gainer + kwayoyi - 40g., Dark cakulan - 50g.
2. Black shayi, rasberi jam ko zuma - 5 tsp, low-mai gida cuku - 200 g.
3. Banana - 2 inji mai kwakwalwa., Dark cakulan - 50g.
4. madara, oatmeal - 150 g.
5. Abarba smoothie tare da cakulan kwakwalwan kwamfuta, burodi - 2 yanka.
6. Apple - 1 pc., Kwai yolks - 2 inji mai kwakwalwa, sunadarai - 4 inji mai kwakwalwa, almonds - 50g.
7. 'Ya'yan itãcen marmari - 100 g, kwayoyi - 40 g.

abincin dare

1. Broccoli - 100 g, naman sa / naman kaza - 200 g, shinkafa - 100 g.
2. Abincin 'ya'yan itace daga berries, fata kwai - 5 inji mai kwakwalwa, salatin kayan lambu - 150g.
3. Kifi - 200 g., koren shayi, orange - 1 pc.
4. Kwayoyi - 50 g, rasberi jam - 4 tsp, cuku mai ƙananan mai - 150 g.
5. Buckwheat - 100 g, turkey - 200 g, kayan lambu mai - 3 tablespoons, kabeji da karas salatin - 100g.
6. Mashed dankali - 100g, naman sa - 150g, stewed kayan lambu - 100g, banana - 1 pc.

Bambance-bambancen da aka gabatar suna aiki azaman tushen tattara menu na mako.

Kuna iya yin canje-canje ga tsarin abinci mai gina jiki: maye gurbin samfuran tare da analogues bisa ga BJU. Don ba wa ɗan wasan ƙarfi, don awa 1. menu na motsa jiki na farko (lambar abun ciye-ciye 1) suna da sauri, masu saurin carbohydrates. Su ne manyan hanyoyin samar da makamashi. A lokaci guda, sunadaran, saccharide (abin ciye-ciye No. 2) zai taimaka wajen sake cika ƙarfin da aka ɓata da kuma tabbatar da ci gaban tsoka bayan motsa jiki.

Idan abinci mai gina jiki lokacin samun ƙwayar tsoka yana daidaitawa kuma an ƙididdige shi daidai, ana iya lura da sakamakon farko bayan makonni 3.

Idan a ƙarshen wannan lokacin ba a lura da riba mai nauyi ba, yakamata a ƙara yawan abincin carbohydrate da 50g. bayan horo, a karin kumallo.

Misalin abinci mai gina jiki (jadawali) na ɗan wasan cin ganyayyaki don ƙara tsoka

Breakfast

1. Green shayi, cuku tofu - 100 g. burodi - 2 yanka.
2. Freshly squeezed ruwan 'ya'yan itace daga kokwamba, kore apple, kabeji, alayyafo, ginger, seleri - 450 ml, gina jiki girgiza daga almond madara (1 kofin), banana (1 pc.), soya protein (2 tablespoons) - 200 ml.

ABIN ciye-ciye No. 1

1. Karas casserole ko syrniki - 150g, cakuda kwayoyi - 40g / man gyada - 1 tbsp.
2. Kabewa-almond man fetur - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Protein mashaya - 1 pc., Apple-girman hadaddiyar giyar.

abincin dare

1. Miyan kayan lambu - 250 ml, stewed zucchini, karas, broccoli - 100g, soya nama - 150g, tempeh - 100g.
2. Burger tare da avocado da cuku - 1pc., kabeji salatin tare da tumatir - 150g., banana - 1pc., broccoli da alayyafo miya puree - 200ml., almond man fetur - 2 tsp.
3. shinkafa shinkafa - 100 g, lentil da couscous salatin - 100g, seitan - 50g, quinoa tsaba - 1 tsp, man zaitun - 1 tsp.
4. Pea miyan-puree - 200 ml, cuku - 100 g, buckwheat porridge - 100 g, tumatir da alayyafo salatin - 100 g.

ABIN ciye-ciye No. 2

1. Kefir, kabewa ko sunflower tsaba - 80g, 'ya'yan itace jam - 5 tsp, burodi - 1 yanki.
2. Busassun 'ya'yan itace - 100 g., man gyada - 1 tbsp.
3. Ayaba, madarar almond da furotin hemp suna girgiza tare da guntun cakulan duhu.

abincin dare

1. Flaxseed porridge - 100g, steamed kabewa-karas cutlets - 3pcs, Berry smoothie ko jelly, kabeji salatin tumatir, walnuts - 150g.
2. shinkafa ko mashed dankali tare da cuku - 100g, Boiled broccoli - 150g, avocado - 100g (rabi), tofu - 50g.

Abinci mai cin ganyayyaki a lokacin lokacin samun yawan tsoka ya kamata a daidaita daidai gwargwadon yiwuwar. Ya kamata a maye gurbin sunadarai na dabba (kifi, shellfish, qwai, nama) tare da: tempeh, kwayoyi, kefir 0%, cuku mai laushi, yogurt 2,5%, Mozzarella, cheeses Ricotta, kayan soya, tofu, legumes. Duk da haka, kar a cika jiki da samfuran furotin. Don haɓaka tsokoki, cin abinci na yau da kullun shine 2g / kg, don kulawa - 1,5g.

Ga masu cin ganyayyaki, ingantaccen tsarin horo yana da ƙarfi amma gajere (har zuwa mintuna 30). Wannan shi ne saboda gaskiyar cewa kaya na dogon lokaci "amfani da" babban wadatar furotin, wanda ke da matsala don tarawa akan samfuran shuka.

Abincin wasanni don ci gaban tsoka

Shekaru, jinsi, daidaitawa, jarabar jiki zuwa motsa jiki mai ƙarfi, damuwa na abinci, damuwa, ƙarancin abinci mai gina jiki yana haifar da jinkirin ci gaba da ƙaura daga samun sakamakon da ake so. Abubuwan kari na musamman zasu taimaka wajen hanzarta “gina” tsokoki, cike gibin da ke cikin abincin dan wasan da rashin abinci mai gina jiki (ma’adanai, bitamin, BJU, adadin kuzari, amino acid).

Mafi kyawun abinci mai gina jiki na wasanni don haɓakar tsoka mai ƙarfi da kulawar lafiya shine glutamine, BCAAs, multivitamins, omega-3s. Sunadaran bai fada cikin wannan nau'in kayan masarufi ba saboda abun ciki na sukari / lactose, wanda ba a yarda da shi ba yayin lokacin bushewa.

Yi la'akari da shahararrun abubuwan wasanni na wasanni, yadda za a zabi su da kuma yadda ake amfani da su.

1. Glutamine. Shine mafi yawan amino acid marasa mahimmanci a cikin tsoka. Duk da cewa jikin mutum yana samar da shi da kansa, ƙarin amfani da kari a cikin dare, bayan horo, yana rage asarar furotin, yana kawar da ciwo, yana kunna kayan kariya na jiki, yana ƙarfafa samar da hormone girma, yana inganta metabolism na mai; yana haɓaka shagunan glycogen, yana kawar da tasirin ammonia mai guba, yana tsayayya da matakan catabolic. Motsa jiki a cikin dakin motsa jiki, da nufin kara yawan ƙwayar tsoka, yana ƙara buƙatar glutamine sau 4,5, tun lokacin da ake ci gaba da ci gaban tsoka mai tsanani, adadinsa a cikin jini ya ragu da kashi 18%. Bukatar yau da kullun na ɗan wasa don amino acid shine 5-7g. kuma ya dogara da nauyin jiki. Ga matashi, bai wuce 3-4g ba. Hanyoyin halitta na glutamine: qwai, alayyafo, faski, kifi, naman sa, madara, kabeji, legumes. Kuna iya gyara rashin amino acid ta haɗa da hadaddiyar giyar wasanni a cikin abincin ku na gida. Girke-girke: 10g. narke foda a cikin gilashin ruwa. Kuna buƙatar shan glutamine abin sha sau uku: a kan komai a ciki, kafin lokacin kwanta barci, bayan motsa jiki.
2. BCAAs rukuni ne na amino acid guda uku: valine, leucine, da isoleucine. Matsayi na farko na kari shine don rage tasirin catabolism, wanda ke hana ci gaban tsoka. Bugu da ƙari, BCAAs sune tushen haɗin furotin da samar da makamashi. A cikin aikin motsa jiki mai tsanani a cikin dakin motsa jiki, jikin ɗan wasan yana samun ƙarin buƙatar wannan amino acid. Rashin BCAAs yana haifar da gaskiyar cewa jiki ya fara lalata ƙwayar tsoka don gyara rashi, wanda ba shi da karɓa. Kayayyakin da suka haɗa da hadadden valine, leucine, amino acid isolecin - qwai, gyada, tuna, naman sa, turkey, kaza, kifi. Abubuwan da ake buƙata na yau da kullun don BCAA don ɗan wasa don samun ƙwayar tsoka shine 10-20g, kashi ɗaya kada ya wuce 4-8g. Idan ba a yi amfani da samfuran da ke sama ba a cikin adadi mai yawa (tebur na abun ciki na BCAA, MG da 100 g na abun ciki an gabatar da shi akan hanyar sadarwa), jikin ɗan wasan ya fara fuskantar ƙarancin abinci mai gina jiki. Don cika buƙatun yau da kullun na amino acid a cikin abinci, kuna buƙatar haɗa da ƙarin wasanni. Yana da kyau a gabatar da shi a cikin abinci kafin horo da kuma nan da nan bayan shi. Don cimma sakamako mafi kyau, BCAAs sun fi dacewa da haɗe tare da gainer, creatine, furotin.
3. Omega 3. Abubuwan fatty acid masu amfani da ba su da kyau suna inganta yanayin jini, aikin kwakwalwa, rage ci, hanzarta metabolism, hana rushewar tsoka, suna da tasiri na gaba ɗaya a jiki, kuma suna da tasiri mai kyau akan aikin zuciya. Babban tushen omega-3 shine tuna (0,5-1,6g da 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9). ,1,2), herring (3,1-0,5), kifi (1,6-22,8), flax tsaba (1,7g), oat germ (6,8g), walnuts (0,6g), wake. (2g.). Abincin abinci don samun ƙwayar tsoka ga 'yan mata da maza ya kamata ya hada da 3-3g. unsaturated m acid. Kuna iya ƙara omega 2 ta hanyar cinye man kifi a cikin capsules 6-XNUMXg. kowace rana tare da abinci.
4. Gainer shine ƙarin abinci mai gina jiki ga 'yan wasa, wanda ya ƙunshi 60% carbohydrates da 35% protein. Wasu masana'antun (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) suna ƙara abubuwa masu alama, glutamine, bitamin, creatine zuwa abin sha, wanda ke ciyar da jiki, ramawa ga ajiyar makamashi da aka rasa, ƙara tasirin anabolic, da inganta sha. na miyagun ƙwayoyi. Tare da samun nasara, dan wasan yana karɓar ƙarin adadin "kayan gini" da ake bukata don ci gaban tsoka. Yana da sauƙi don shirya hadaddiyar giyar mai gina jiki daga mai da hankali: ya isa ya tsarma 100g. foda a cikin 300 ml na ruwa (ruwa, madara 0,5% ko orange mai sabo, ruwan 'ya'yan itace apple). Kuna buƙatar shan abin sha da safe, minti 30 kafin da kuma bayan karatun. Ana ba da izinin shan hadaddiyar giyar carbohydrate-gina jiki da dare sa'a daya kafin lokacin kwanta barci. Budget abinci mai gina jiki don ci gaban tsoka ya ƙunshi nau'ikan masu haɓaka masu zuwa: Super MASS Gainer, Mai Gina Muscle Anabolic, Maɗaukakin Mahimmancin Mass, Haɓaka Mass ɗinku, BSM True-Mass, Weider Mega MASS, wanda za'a iya amfani dashi azaman maye gurbin abinci na yau da kullun. .
5. Creatine wani fili ne na kwayoyin halitta wanda, lokacin da aka cinye shi, yana aiki a matsayin "man fetur" don ƙwayar tsoka. Abubuwan da aka samo asali na abu - cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), naman alade, naman sa (4,5-5g / kg), herring (6,5-10g / kg). kg), madara (0,1g/l), cranberries (0,02g/kg). Creatine yana ƙara ƙarfi, juriya na tsoka, da sauri ya dawo da ƙarfin kuzarin su. Duk da haka, domin ya shafi wasan motsa jiki, kuna buƙatar ku ci akalla 5 kilogiram na nama a kowace rana, wanda yake da matsala sosai. Kuna iya saturate jiki tare da mahaɗan kwayoyin halitta ta hanyar ɗaukar ƙarin abinci kafin, bayan horo, 5 g kowane.
6. Protein shine tushen abinci mai ƙarancin farashi don haɓakar tsoka mai ƙarfi, wanda ke da ƙimar ilimin halitta mafi girma. Baya ga muhimman amino acid, foda ya ƙunshi rage ƙazanta, ƙananan abubuwa. Yana hana haɓakar myostatin, yana haɓaka haɓakar tsoka, yana haɓaka samar da makamashi, yana hana catabolism, yana ƙone mai. Akwai nau'ikan furotin kamar haka: kayan lambu - soya, dabba - casein, whey, kwai. Matsayin mafi inganci kayan kari na wasanni yana jagorancin furotin whey, wanda bayan shiga cikin jiki, da sauri ya shiga cikin sashin gastrointestinal, yana ƙaruwa da yawa na amino acid a cikin jini. Don iyakar sakamako, abinci mai gina jiki bayan motsa jiki ya kamata ya ƙunshi furotin da BCAAs. A cikin nau'i na 100 g. Samfurin ya ƙunshi furotin a cikin: nama (25-29g.), kifi (21-22g.), cuku gida (12g.), abincin teku (21-23g.), cuku (23-28g.), tofu (17g.) , lentils (25g.), Buckwheat (12,6g.), Kwai (6g.), Chickpeas (19g.), Gilashin kefir da madara (3g.). Adadin furotin na yau da kullun a lokacin ginin tsoka shine 2 g / kg na nauyin jiki. Ɗaya daga cikin nau'in furotin shine 30 g. foda don 250 ml na ruwa, ruwan 'ya'yan itace, madara. Kuna buƙatar cinye abin sha mai gina jiki har zuwa sau 5 a rana: da safe, sa'o'i 1,5 kafin da kuma nan da nan bayan horo.

Duk da nau'o'in kayan abinci masu yawa, don gina jiki mai sauri da aminci, yana da mahimmanci don tabbatar da cewa 50% na furotin ya fito ne daga tushen abinci da 50% daga abubuwan wasanni.

Sau da yawa 'yan wasan da ke neman haɓaka tsokoki suna fuskantar matsalar yadda za a shirya abinci yadda ya kamata. monotony a cikin abinci mai gina jiki babban cikas ne ga sakamakon da ake so. Abincin don ci gaban tsoka ya kamata ya ƙunshi furotin mai yawa da hadaddun carbohydrates.

Kuna iya haɓaka abincin ɗan wasa ta hanyar gabatar da jita-jita masu zuwa daga samfuran da aka yarda: cuku muffins, cheesecakes, salatin squid, furotin, miya puree, ƙwai da aka yi da kayan lambu, tuna, tofu, kayan zaki na ayaba, jelly almond, yogurt sorbet, hanta hanta. karkashin rasberi miya, oat pancakes tare da abarba, kaza sanwici, abinci na gida cuku, abincin teku a cikin kirim mai tsami miya, gasashen kifi kifi, pike perch tare da horseradish, Italian scallops, jatan lande tare da kararrawa barkono. Ana samun girke-girke na waɗannan jita-jita akan layi a gidan yanar gizon abinci na wasanni http://sportwiki.to.

Daidaitaccen abinci mai gina jiki, tsarin da aka zaɓa na ƙarfin motsa jiki, shan ruwa mai yawa, musanya tsarin tsarin "horo-huta" sune muhimman abubuwan da ke tattare da su, kiyayewar da ke haifar da saurin ƙwayar tsoka.