Yuav ua li cas mus noj tom qab ib tug workout?

Niaj hnub no, ib tug loj tus naj npawb ntawm cov neeg muab kev koom tes nyob rau hauv ntau yam kev ua si. Ib tug neeg prefers kis las, lwm tus neeg yuav tsis xav txog tej yam lawv lub neej tsis muaj football los yog ua luam dej, nyob rau hauv txhua rooj plaub, lawv tsis tau tsuas yog ua tej yam uas koj hlub, muab lawv Library thiab kev xyiv fab, tab sis tseem kom lawv noj qab haus huv.

Ua si cov kev ua si yog ua nce nrov. Kis ib tug loj cim, ib tug cev active txoj kev ua neej ua rau cov neeg xav txog tej yam teeb meem. Feem ntau ntawm lawv txheeb kev noj haus.

Txhua ib tug ntawm lawv ua ntej los yog tom qab ntawd, muab los ntawm ib tug tseem ceeb heev lo lus nug: "Yuav ua li cas mus noj tom qab ib tug workout?"

Yog hais tias kev ua si kiv cua thaum lub sij hawm lawv cov tibneeg hu tauj coob ua hauj lwm nrog cov loj hnyav, uas yog, kev ua tau zoo co ce, cov khoom noj yuav tsum tau tsis tsuas muaj nyob rau hauv protein (txoj kev loj hlob thiab kev loj hlob ntawm cov nqaij loj), tab sis cov zaub mov uas muaj zog tus nqi. Yog li ntawd yog dab tsi tom qab qoj ib ce yog qhov zoo tshaj plaws cov zaub mov nrog ib tug high school cov ntsiab lus ntawm cov saum toj no Cheebtsam. Piv txwv li, koj muaj peev xwm xaiv ib lub tais ntawm nqaij qaib nrog mov. Tus thawj yuav hloov nrog lub nyuj los yog (nyob rau hauv uas tsis tshua muaj neeg mob) nqaij npuas. Porridge yuav siv tau yuav luag txhua, raws li lawv yog ib tug zoo qhov chaw ntawm carbohydrates uas yuav hloov rau hauv cov hlab sai sai. Tau txais tom qab qoj ib ce thiab protein zog siv rau kho tshiab ntawm lub cev thiab lub synthesis ntawm cov tshiab tej nqaij.

Thaum cov nqe lus nug "dab tsi rau noj tom qab ib tug workout?" Nug ib tug neeg ncaws kab taub nrog cardio-load, uas yog, ib tug uas ua aerobic ce (xws koom jogging ntawm ib tug qeeb pace, taug kev, ua luam dej thiab lwm yam ce tsis muaj tes taw hnyav li), cov lus teb yuav txawv me ntsis, tshaj nyob rau hauv lub yav dhau los cov ntaub ntawv.

Nyob rau hauv no qhov teeb meem no, lub hwj chim noj, feem ntau, tsis yog raws li loj raws li nyob rau hauv lub yav dhau los cov ntaub ntawv, yog li ntawd koj yuav noj cov ntses thiab cov ntses khoom, raws li zoo li zaub. Nws yog tau tawm nyob rau hauv lub post-workout noj mov thiab nqaij qaib porridge, tab sis qhov ntim ntawm no feem yuav tsum significantly tsawg.

Hais txog khoom noj khoom haus tom qab lub tsev kawm ntawv ua kis las yuav tsis nco qab txog tias koj yuav muaj tom qab qoj ib ce thiab cov kev ua si kev noj haus, kev tsim kom muaj siab lub cev loads. Hnub no nyob rau hauv txee ntawm ntaus pob ncaws pob khoom khw muag khoom, koj yuav saib tau ib tug ntau ntawm txawv tshuaj. Ib txhia ntxiv dag zog ligaments, lwm leej lwm tus nquag los lub dag lub zog tom qab qoj ib ce. Tab sis tsis txhob yuav cov uas yog. Tom qab ib tug workout, koj thawj zaug yuav tsum tau ib tug muaj protein ntau-carbohydrate sib tov (Creatine). Muaj ib tug tseem ceeb npaum li cas ntawm cov protein los nqaij fibers, raws li zoo raws li carbohydrates uas yooj yim kom txawm peem rau lub zog nqhis ntawm lub cev, xws ua si kev noj haus zoo tagnrho rau tej kis las.

Txawm li cas los, tej txoj cai muaj yog ib txwm muaj kev zam. Yog li ntawd, yog hais tias koj xav mus tsis hu (nce) nqaij loj, xws ua si kev noj haus koj yuav tsis ua hauj lwm. Yuav ua li cas mus noj tom qab ib tug workout rau cov neeg uas ua npau suav kom poob ceeb thawj? Firstly, nws tsis yog tsim nyog los haus carbohydrates. Thaum koj xaiv ib tug tshwj xeeb cov khoom noj txiav koj cov kev xaiv rau cov nqaijrog los yog amino acids. Tsis ntev los no tab sis kim kim, tab sis ntau npaum vim hais tias nws tsis yuav tsum tau ntxiv cov nqi rau cov kev zom (lub neej puas ntawm cov nqaijrog rau cov amino acids) thiab nkag mus rau cov ntshav tsis pub dhau tsib mus rau kaum feeb tom qab haus. Xaiv cov pa khoom, cia li muab nyiam mus protein cov khoom noj. Yog zoo meej: nqaij qaib, nqaij nyuj, qe, mis nyuj thiab khoom muab mis nyuj, thiab ntses.

Yog li, muaj ib tug post-workout, nyob tsuas yog nyob rau koj thiab rau dab tsi tau koj xav mus cuag. Nws yuav tsum tau muab sau tseg tias ua kev ua si thiab ua nyob rau hauv lawv cov khoom noj protein cov ntsiab lus yog tsim nyog los siv ib tug nce tus nqi ntawm cov kua. Cov pom zoo npaum li cas nyob rau hauv cov ntaub ntawv no - peb litres ib hnub twg.