Dɛn na ɛsɛ sɛ wudi ansa na woateɛteɛ w’apɔw mu? (Pre-Workout Snacks) Momma yɛnhwehwɛ mu pɛpɛɛpɛ!

So woyɛ obi a wotaa teɛteɛ w’apɔw mu, kɔ apɔw-mu-teɛteɛ, anaasɛ wususuw wo nipadua akwahosan ho ara kwa fi fie? Afei ɛbɛyɛ sɛ wo nso wuhyiaa asɛmmisa yi. "So ɛsɛ sɛ wudi biribi ansa na woateɛteɛ w'apɔw mu? Sɛ ɛte saa a, nneɛma bɛn na eye sen biara a ɛsɛ sɛ wudi? Bere tenten ahe ansa na ɛsɛ sɛ wudi?" Nnipa pii wɔ saa nsɛmmisa yi. Ebinom ka sɛ eye sɛ wobɛteɛteɛ w’apɔw mu bere a wo yafunu da mpan, na afoforo nso ka sɛ ɛsɛ sɛ wudi biribi. Enti ɛnnɛ yɛbɛka eyi ho asɛm pɛpɛɛpɛ, nyansahu mu, nanso wɔ ɔkwan a ɛyɛ mmerɛw sen biara a wubetumi ate ase so.

So ɛsɛ sɛ wudidi ankasa ansa na woateɛteɛ w’apɔw mu?

Mmuae a ɛyɛ mmerɛw ne sɛ, ɛnyɛ bere nyinaa na ɛho hia . Egyina apɔw-mu-teɛteɛ ko a woyɛ, bere a wode yɛ, ne wo nipadua su so koraa.

Fa no sɛ wo nantew ntɛmntɛm anaasɛ wotu mmirika kakra simma 30-45 anɔpa. Saa bere no, ahoɔden a efi aduan a wudii anadwo a edii ɛno anim no mu no sie wo nipadua mu. Saa ahoɔden no boro nea ɛdɔɔso ma apɔw-mu-teɛteɛ tiawa a ɛte saa. Enti, sɛ woyɛ apɔw-mu-teɛteɛ a ɛte saa a wo yafunu da mpan a, ɛremma ɔhaw biara mma.

Nanso, sɛ woreteɛteɛ w’apɔw mu denneennen dɔnhwerew biako anaa dɔnhwerew biako ne fã, sɛ nhwɛso no, worema nneɛma a emu yɛ duru so, woreyɛ cardio session, anaasɛ wote nka sɛ woayɛ mmerɛw, woabrɛ, anaasɛ wo ho ayɛ wo hyew bere a woreyɛ apɔw-mu-teɛteɛ no a, ɛnde ɛho hia yiye sɛ wudi aduan kakra ansa na woateɛteɛ w’apɔw mu. Afei nso, sɛ ɛboro nnɔnhwerew 3-4 fi bere a wudii aduan titiriw a etwa to a, sɛ wudi biribi ketewaa bi ansa na woateɛteɛ w’apɔw mu a, ɛbɛma woanya ahoɔden a wuhia.

Bere bɛn na eye sen biara ne aduan a eye sen biara?

Okay, enti woasi gyinae sɛ wubedidi ansa na woayɛ w’apɔw-mu-teɛteɛ. Asɛmmisa a ɛwɔ hɔ mprempren ne bere a ɛsɛ sɛ wodi ne nea ɛsɛ sɛ wodi.

Bere a eye sen biara a ɛsɛ sɛ wudidi ansa na woateɛteɛ w’apɔw mu

Mpɛn pii no bere a eye sen biara a wubedidi ne simma 30 kosi 60 ansa na woafi ase ateɛteɛ w'apɔw mu . Dɛn nti na ɛte saa? Egye bere kakra ansa na aduan a wudi no ayam, adan ahoɔden, na akɔ wo mogya mu. Eyi yɛ bere a ɛdɔɔso ma ɛno. Sɛ wudidi ansa na woafi ase ateɛteɛ w’apɔw mu a, ebia wobɛte nka na wo ho atɔ wo. Afei nso, sɛ wudidi kyɛ dodo ansa na woadi a, ebia w’ahoɔden bɛsa bere a wubefi ase ateɛteɛ w’apɔw mu no.

Aduan a wɔde ka bom a eye sen biara: Carbohydrates + protein kakraa bi

Ɛsɛ sɛ carbohydrates ne protein kakraa bi na ɛwom titiriw wɔ aduan a eye sen biara a wodi ansa na woateɛteɛ w’apɔw mu .

• Carbohydrates a ɛwɔ nipadua mu:Eyinom ne yɛn nipadua no ahoɔden fibea titiriw. Te sɛ pɛtro a wɔde yɛ kar. Yenya ahoɔden a yehia ntɛm ara na yɛde ateɛteɛ yɛn apɔw mu no fi carbohydrates mu. Wɔyam eyinom ntɛmntɛm na ɛdan ahoɔden.
• Protein: Ɛnyɛ protein ne ahoɔden fibea titiriw ma apɔw-mu-teɛteɛ. Nanso, sɛ yɛde protein kakraa bi ka ho a, ɛboa ma yesiesie nusu nketenkete a ɛba yɛn ntini mu bere a yɛreyɛ apɔw-mu-teɛteɛ no. Ɛboa nso ma ahoɔden a efi carbohydrates mu no kɔ nipadua no mu.

Ade a ɛho hia sen biara: Paw aduan a carbohydrates pii wom na protein kakraa bi na ɛwom. Sɛ wudi protein pii a, ebegye bere tenten ansa na woayam, na ɛno betumi ama wo ho atɔ wo.

Nni saa nneɛma yi ansa na woateɛteɛ w’apɔw mu!

Sɛnea nneɛma pa wɔ hɔ no, saa ara na nneɛma bi nso wɔ hɔ a ɛnsɛ sɛ wudi ansa na woayɛ apɔw-mu-teɛteɛ. Eyinom a wubedi no betumi asiw w’apɔw-mu-teɛteɛ kwan, ama wo yafunu ayɛ wo yaw, na ama woate nka sɛ woabrɛ.

• Nnuan a srade wom, a wɔayam: Nnuan a srade wom te sɛ patties, rolls, ne vadas gye bere tenten ansa na ayɛ. Eyinom a wubedi no betumi ama wo yafunu ate nka sɛ emu yɛ duru na ebetumi ama wo ho atɔ wo bere a woreteɛteɛ w’apɔw mu no.
• Nnuan a ahoɔdennuru pii wom: Mpɛn pii no, nnuan a ahoɔdennuru pii wom te sɛ nhaban momono ne bankye ye ma w’akwahosan . Nanso, sɛ wudi saa nnuan yi pii ansa na woateɛteɛ w’apɔw mu a, ebetumi ama wo ho ayɛ wo hyew na woayɛ mframa.
• Nnuan a ɛyɛ nnuhwam: Sɛ wodi nnuan a ɛyɛ nnuhwam a nkyene, ɛmo, ne chili powder pii wom a, ebetumi ama nnipa binom koma ayɛ wɔn yaw. Saa tebea yi betumi ayɛ kɛse denam apɔw-mu-teɛteɛ so.
• Nufusu (ma ebinom): Ɛyɛ den ma nnipa pii sɛ wɔbɛyam nufusu. Sɛ wowɔ saa ɔhaw yi a, kwati sɛ wubedi nneɛma te sɛ nufusu ne kyiisi ansa na woateɛteɛ w’apɔw mu. Nanso, mpɛn pii no, yogurt nyɛ ɔhaw mma nnipa dodow no ara.
• Nsã a asikre wom ne nnuan nketenkete: Nneɛma te sɛ chocolate, anonne a asikre wom, ne keeki betumi ama woanya nkɔso ntɛmntɛm, nanso saa ahoɔden no so tew ntɛmntɛm (asikre a ɛhwe ase). Ɛno akyi no, wote nka sɛ woabrɛ sen sɛnea wotaa yɛ no mpo.

Mma wo werɛ mmfi sɛ wobɛnom nsu!

Sɛ ɛba aduan so a, nsu yɛ ade a ɛsɛ sɛ wonya. Ɛtɔ mmere bi a, nsu a wobɛma anya nsu pa wɔ wo nipadua mu no ho hia sen aduan. Nom nsu pii ansa na woateɛteɛ w’apɔw mu, bere a woreyɛ apɔw-mu-teɛteɛ, ne bere a woawie no. Sɛ wo ho nsu atɔ wo a, ebetumi atew w’adwumayɛ so na mpo ama wo ntini mu ayɛ wo yaw.