Yu na pɔsin we de du ɛksɛsayz ɔltɛm, we de go jim, ɔ jɔs de tink bɔt yu bɔdi wɛlbɔdi frɔm os? Dɔn yu go mɔs dɔn kam fɔ no dis kwɛstyɔn bak. "Yu nid to it somtin bifo yu du eksasaiz? If na so, wetin bi di bes tins fo it? Aw long bifo yu shud it?" Bɔku pipul dɛn kin gɛt dɛn kwɛstyɔn ya. Sɔm pipul dɛn se i bɛtɛ fɔ du ɛksɛsayz we yu ɛmti bɛlɛ, ɛn ɔda wan dɛn se yu fɔ it sɔntin. So tide wi go tɔk bɔt dis prɛsishɔn, sayɛns, bɔt di simpul we we yu go ɔndastand.
Yu rili nid fɔ it bifo yu du ɛksɛsayz?
Di simpul ansa na dat, nɔto ɔltɛm i nid fɔ du am . I dipen ɔl di kayn ɛksesaiz we yu de du, di tɛm we yu de du am, ɛn di kayn bɔdi we yu de du.
Imajin se yu de waka kwik kwik wan ɔ yu de jok layt fɔ 30-45 minit na mɔnin. Da tɛm de, di ɛnaji we yu kin it di nɛt bifo, kin de na yu bɔdi. Da ɛnaji de pas fɔ mek yu wok fɔ shɔt tɛm dis kayn we. So, if yu du dis kayn wokɔt wit ɛmti bɛlɛ, dat nɔ go mek yu gɛt ɛni prɔblɛm.
Bɔt if yu de ɛksesaiz tranga wan fɔ wan awa ɔ wan awa ɛn af, fɔ ɛgzampul, fɔ es wet, du kadio sɛshɔn, ɔ if yu fil wik, taya, ɔ diziz we yu de wokɔt, dat min se i rili impɔtant fɔ it snek bifo yu wokɔt. Dɔn bak, if i dɔn pas 3-4 awa frɔm di las tɛm we yu it men it, fɔ it smɔl tin bifo yu wokɔt go gi yu di ɛnaji we yu nid.
Fɔ tɔk am simpul wan, lisin to yu bɔdi. If yu fil se yu nɔ gɛt bɛtɛ trɛnk, it smɔl tin. If nɔto dat, i nɔ nid fɔ du layt ɛksesaiz.
Wetin na di bɛst tɛm ɛn di bɛst it?
Okay, so yu don disayd fo it bifo yu wokout. Di kwɛstyɔn naw na ustɛm fɔ it ɛn wetin fɔ it.
Di bɛst tɛm fɔ it bifo yu du ɛksɛsayz
Di bɛst tɛm fɔ it na 30 to 60 minit bifo yu bigin fɔ du ɛksɛsayz . Wetin mek na so i bi? I kin tek sɔm tɛm fɔ mek di it we yu de it, di it we yu de it, chenj to ɛnaji, ɛn go insay yu blɔd. Dis na inof tɛm fɔ dat. If yu it rayt bifo yu bigin fɔ du ɛksɛsayz, yu go fil ful ɛn yu nɔ go fil fayn. Dɔn bak, if yu it tumɔs bifo dat, yu go dɔn wit yu trɛnk bay di tɛm we yu bigin fɔ du ɛksɛsayz.
di bεst fכd kכmbaynshכn: Kabohaydret + sכm sכm protin
Di bɛst it we yu kin it bifo yu wokɔt fɔ gɛt mɔ kabɔhaydrɛt ɛn smɔl prɔtin .
- Kabohaydrɛt dɛn: .Dɛn tin ya na di men tin we wi bɔdi de gi wi trɛnk. Lɛk petrol fɔ motoka. Wi kin gɛt di instant ɛnaji we wi nid fɔ ɛksesaiz frɔm di kabɔhaydrɛt. Dɛn kin digest dɛn tin ya kwik kwik wan ɛn chenj to ɛnaji.
- Protein: Protein nɔto di men tin we de gi yu trɛnk fɔ ɛksesaiz. Bɔt if wi ad smɔl prɔtin, i kin ɛp fɔ mek di maykro-ti we kin apin na wi mɔsul dɛn we wi de du ɛksɛsayz, fayn. I de ɛp bak fɔ mek di ɛnaji we de kɔmɔt na di kabɔhaydrɛt kɔmɔt na di bɔdi.
Di tin we impɔtant pas ɔl: Pik it we gɛt bɔku kabɔhaydrɛt ɛn we nɔ gɛt bɔku prɔtin. If yu it bɔku prɔtin, i go tek lɔng tɛm fɔ digest, we kin mek yu nɔ fil fayn.
| Tayp fɔ it | Ɛgzampul dɛn | Wetin mek dis fayn? |
|---|---|---|
| Frut | Wan rayp banana ɛn wan apul | I ful-ɔp wit natura l shuga (kabɔhaydrɛt), so i de gi kwik ɛnaji. I izi bak fɔ dayjɛst. |
| Yogɔt we yu kin yuz | Wan kɔp yogɔt we nɔ gɛt bɔku shuga (Plain ɔ Grik Yogɔt) . | I gɛt gud balans pan kabɔhaydrɛt ɛn prɔtin ɛn i izi fɔ dayjɛst. |
| Oats we dɛn kɔl | Wan smɔl kɔp we gɛt ɔtmil | di komplex kabohaydret dεm de rilis enεji sכmtεm εn fכ lכng tεm. |
| Frut ɛn prɔtin | Wan tebul spɔnj pinat bɔta wit sɔm apul slais | Wan pafɛkt kɔmbaynshɔn fɔ kabɔhaydrɛt (apul) ɛn prɔtin/fat (pinat bɔta). |
| Bred | Wan slais we dɛn mek wit ɔl wit bred | Wan gud sɔs we gɛt kabɔhaydrɛt. Yu kin gɛt am bak wit eg we dɛn dɔn bɔy if yu want. |
Nɔ it dɛn tin ya bifo yu du ɛksɛsayz!
Jɔs lɛk aw gud tin dɛn de, tin dɛn de bak we yu nɔ fɔ it bifo yu wok. If yu it dɛn tin ya, dat kin mek yu nɔ wok, mek yu bɛlɛ at, ɛn mek yu fil taya.
- Fɔd dɛn we gɛt ɔyl ɛn we dɛn dɔn frɛsh: Fɔd dɛn we gɛt ɔyl lɛk pati, rol, ɛn vada kin tek lɔng tɛm fɔ mek dɛn dayjɛst. If yu it dɛn tin ya, dat kin mek yu bɛlɛ fil ebi ɛn i kin mek yu nɔ fil fayn we yu de du ɛksɛsayz.
- Fɔ it dɛn we gɛt bɔku fayv: Fɔ it tin dɛn we gɛt bɔku fayv, lɛk grɛn we gɛt lif ɛn bins, kin fayn fɔ yu wɛlbɔdi . Bɔt if yu it bɔku pan dɛn it ya jɔs bifo yu du ɛksɛsayz, dat kin mek yu blo ɛn gɛt gas.
- Fɔ it tin dɛn we gɛt spays: If yu it tin dɛn we gɛt bɔku bɔku sɔl, pepa, ɛn chili paoda, dat kin mek sɔm pipul dɛn at pwɛl. Dis sik kin wɔs we yu de du ɛksɛsayz.
- Dairy (fɔ sɔm): Bɔku pipul dɛn kin gɛt prɔblɛm fɔ digest dairy. If yu gɛt dis prɔblɛm, nɔ it tin dɛn lɛk milk ɛn chiz bifo yu du ɛksɛsayz. Bɔt bɔku tɛm, yogɔt nɔto prɔblɛm fɔ bɔku pipul dɛn.
- Drink ɛn snek we gɛt shuga: Tin dɛn lɛk chɔklɛt, drink we gɛt shuga, ɛn kek kin gi yu kwik bɔst, bɔt da ɛnaji de kin drɔp kwik kwik wan (shuga krash). Afta dat, yu kin fil taya pas aw yu kin fil.
Nɔ fɔgɛt fɔ drink wata!
We i kam pan it, wata na sɔntin we pɔsin fɔ gɛt. Sɔntɛnde, fɔ mek yu bɔdi gɛt wata fayn fayn wan impɔtant pas it. Drink bɔku wata bifo, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz. If yu nɔ gɛt wata na yu bɔdi, dat kin mek yu nɔ ebul fɔ du mɔ ɛn ivin mek yu mɔsul dɛn kramp.
If yu gɛt sik lɛk dayabitis, i rili impɔtant fɔ tɔk to yu dɔktɔ bɔt aw yu de du ɛksɛsayz ɛn di it dɛn we yu de it bifo tɛm.
Mɛsej we dɛn kin kɛr go na os
- I nɔ nid fɔ it bifo yu du layt, shɔt wokɔt. Na smɔl snek nɔmɔ it if yu fil se yu nɔ gɛt ɛnaji.
- Bifo yu wok tranga wan fɔ lɔng tɛm, if yu it smɔl snek 30-60 minit bifo dat, dat kin mek yu wok fayn.
- Yu it fɔ gɛt mɔ kabɔhaydrɛt ɛn smɔl prɔtin . Sɔntin lɛk banana ɔ yogɔt na fayn tin.
- Nɔ it tin dɛn we gɛt bɔku ɔyl, fayv, ɛn tin dɛn we gɛt spays jɔs bifo yu du ɛksɛsayz. Dɛn tin ya kin mek yu bɛlɛ at.
- Ivin impɔtant pas it na fɔ mek yu bɔdi gɛt wata fayn fayn wan. Nɔ fɔgɛt fɔ drink inof wata.
- As tɛm de go, ɔlman in bɔdi difrɛn. Nɔ jɔs du wetin ɔlman de du, tray ɛn pik wetin de wok fɔ yu bɔdi ɛn gi yu di bɛst rizɔlt.
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