Yu na atlet? Dɔn yu nid fɔ no dɛn tin ya bɔt spɔt nyutrishɔn!

If yu na siriɔs atlet, de rɔn mayl ɔl di de, ɛn wok tranga wan fɔ bil mɔsul, yu bɔdi nid smɔl mɔ "fyuɛl" pas di avrej pɔsin. Dat na bikɔs i nid da ekstra ɛnaji de fɔ mek i ebul fɔ du ɛksɛsayz ɛn fɔ mek i wɛl kwik kwik wan. Na dat mek spɔt nyutrishɔn rili impɔtant. Na di bɛst we fɔ mek shɔ se yu de gɛt ɔl di tin dɛn we yu nid, ivin we yu de swet ɛn wok tranga wan.

Wetin mek dis spɔt it spɛshal?

Fɔ tɔk am simpul wan, atlet dɛn kin it mɔ pas di wan dɛn we nɔto atlet. Bikɔs it na ɛnaji. Bɔt, no wan saiz it nɔ de we pɔsin kin it. Wetin go wok fɔ yu nɔ go wok fɔ ɔda pɔsin.

"Ɔlman in bɔdi rili difrɛn, na dat mek wi nid fɔ tayla nyutrishɔn plan fɔ ɛnibɔdi," na so wan rɛjista dayatist Carly Sedlacek, RD, LD, se.

We yu tɔk to pɔsin we sabi bɔt it bɔt yu fitnɛs gol dɛn, dat kin ɛp yu fɔ gɛt wan kɔmprɛhnsiv, balans, ɛn pɔsnalayz we fɔ it fayn, pas fɔ jɔs kɔnt di kalori dɛn. Fɔ ɛgzampul, if yu de tray fɔ gɛt mɔsul, di tin dɛn we yu want fɔ it kin rili difrɛn frɔm di wan dɛn we pɔsin we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn gɛt.

Ɔl togɛda, spɔt nyutrishɔn, we dɛn jɔyn wit ɛksɛsayz ɔltɛm, kin ɛp yu fɔ mek yu atlet pefɔmɛns bɛtɛ ɛn fɔ gɛt wɛlbɔdi ɛn fɔ gɛt nyu layf ivin di de dɛn we yu nɔ de wok. I nɔ mata wetin yu gol, i impɔtant fɔ pe atɛnshɔn to dɛn tin ya we gɛt fɔ du wit spɔt it.

Wata ɛn Haydreshɔn - Wata nɔto jɔs ɛnitin!

We yu de du ɛksɛsayz, yu bɔdi kin lɔs bɔku wata ɛn ilɛktrɔlayt tru di swet. If yu drink bɔku wata bifo ɛn we yu de tren, dat kin ɛp yu fɔ chenj dɛn tin ya we yu dɔn lɔs.

If i nɔ pas dat, yu fɔ drink 16 ɔns (lɛk 470 ml) wata tu to tri awa bifo yu du ɛksɛsayz. I impɔtant bak fɔ drink 4 ɔns (lɛk 120 ml) wata ɛvri 15 to 20 minit we yu de du ɛksɛsayz. Nɔ fɔgɛt fɔ de gɛt wata ɔlsay na di de.

Sɔntɛnde, atlet dɛn kin lɛk fɔ drink spɔt drink dɛn afta dɛn dɔn wokɔt bikɔs dɛn ful-ɔp wit ilɛktrɔlayt dɛn we kin lɔs tru swet. Sedlacek se: “Dɛn fɔ yuz drink dɛn we gɛt ilɛktrɔlayt we dɛn de du tin dɛn we go tek pas wan awa.” "If yu gɛt sik ɔ kɔndishɔn we nɔ de dɔn, yu fɔ aks yu dɔktɔ bifo yu drink drink we gɛt bɔku sodium."

Imajin se yu de tren fɔ rɔn maratɔn. We yu de rɔn fɔ lɔng tɛm, yu bɔdi nɔ de jɔs lɔs wata bɔt i de lɔs ilɛktrɔlayt dɛn bak. Na da tɛm de spɔt drink kin kam fayn. Bɔt if yu jɔs de na os, fɔ rɔn fɔ 30 minit ɛn drink spɔt drink nɔ rili nid, wata bɔku.

Kabohaydrɛt - di fiul fɔ di bɔdi!

Kabohaydrɛt na di men tin we yu bɔdi de gi yu trɛnk. Dɛn tan lɛk petrol fɔ motoka. Nɔto kabɔhaydrɛt nɔmɔ yu fɔ de put insay yu it, bɔt na sɔntin we yu fɔ de tink bɔt ɛvri it, mɔ fɔ sɔm awa bifo yu wokɔt ɔ tren.

"Bifo yu du ɛksɛsayz, yu fɔ pik it dɛn we de digest kwik ɛn we gɛt kabɔhaydrɛt. Fɔ ɛgzampul, frut (banana, apul, ɔrɛnj), ɔtmil ɔ rays fayn," na so Mis Sedlacek advays. "If yu de du long eksasaiz seshon we de las pas wan awa, yu stil nid som kabohaydret we go gi yu kwik enaji."

Fɔ tɔk am simpul wan, if yu it banana bifo yu bigin fɔ rɔn, yu kin rɔn wit di ɛnaji we i de gi yu. Bɔt if yu go rɔn we yu nɔ it ɛnitin, yu go fil taya afta yu dɔn waka fɔ shɔt tɛm.

Protein - I impɔtant fɔ mek di mɔsul dɛn gro!

Protɛin na di tin we de mek yu mɔsul dɛn de bil. Dat min se, jɔs lɛk aw yu nid brik fɔ bil os, na so yu nid prɔtin fɔ bil ɛn mek di mɔsul dɛn. If yu nɔ gɛt prɔtin, di mɔsul dɛn kin wɛl sloslo, ɛn yu nɔ kin ebul fɔ bil mɔsul dɛn.

in jεnarכl, yu fכ tray fכ gεt di mכtalman protin we yu nid frכm di ful it sכs dεm. Ɛgzampul dɛn:

• Salmon ɛn ɔda kayn fish dɛn
• Eg ɛn eg wayt
• Grik yogɔt we dɛn kin yuz
• Bins ɛn ligɛm
• Fɔl
• Tofu we de na di wɔl
• Chiz dɛn we nɔ gɛt bɔku fat

Bɔt we tɛm shɔt, apat frɔm we yu gɛt sɔm prɔtin ɛvri it, yu kin yuz prɔtin paoda ɔ prɔtin shek bak bitwin di it dɛn. Bɔt mɛmba se dɛn tin ya na jɔs ɛkstra it, nɔto men it.

Sedlacek se: “Protɛin de ɛp di mɔsul dɛn fɔ wɛl.” "I kin ɛp mɔ fɔ it 25 to 35 gram prɔtin wantɛm wantɛm afta yu dɔn wok, bikɔs na da tɛm de di bɔdi kin yuz am mɔ."

Fat - Sɛkɔn sɔs fɔ ɛnaji ɛn mɔ!

Jɛnɛral wan, i impɔtant fɔ it wɛlbɔdi, balans it we gɛt bɔku frut, vɛjitebul, ɛn plant ɔ animal sɔs fɔ protin. Dat se, hεlty fεt (lεk כliv כyl, avokado, fεt fish) dεn tu de ple imכtant rol as sεkכn sכs fכ εnεji. Nɔto jɔs dɛn de ful yu kwik kwik wan, bɔt dɛn de ɛp yu bɔdi bak fɔ tek ɔda maykronutriɛnt dɛn, lɛk vaytamɛn dɛn we de sɔlv fat, bɛtɛ.

So, no tink se, "Fat no gud afta ol." I rili impɔtant bak fɔ mek atlet it di rayt kayn fat, di rayt amɔnt.

Supplements - Na if nid de, ɛn wit kɔt!

We i kam pan sɔpɔtmɛnt (lɛk prɔtin paoda ɔ drink bifo yu wok), yu fɔ yuz dɛn smɔl ɛn tek tɛm. Bikɔs yu, as atlet, de it mɔ it pas di jenɛral pipul dɛn, yu fɔ jɔs yuz sɔpɔtmɛnt fɔ ful-ɔp di tin dɛn we nɔ de na yu it. Dɛn nɔ fɔ ɛva yuz dɛn as tin fɔ tek ples fɔ it.

Mis Sedlacek ɛksplen se: "Wi fɔ tray fɔ stik to di we aw wi kin it fɔs as wi ebul, bikɔs di bɔdi kin yuz dɛn it sɔs dɛn de bɛtɛ smɔl pas sɔpɔtmɛnt dɛn."

Timing - Ɔltin na di rayt tɛm!

We i kam pan it ɛn snek, di tɛm we dɛn fɔ it rili impɔtant. Tray fɔ it tri men it dɛn ɛvride, wit snek dɛn bitwin dɛn, ɔltɛm. We i kam pan ɛksɛsayz, yu fɔ it smɔl tin (bɔku tɛm we gɛt kabɔhaydrɛt ɔ prɔtin) fɔ lɛk wan ɔ tu awa bifo yu du ɛksɛsayz ɛn afta yu dɔn du ɛksɛsayz.

Sedlacek ɛksplen se: “Kɔnsistɛns rili impɔtant.” "We wi go insay wokɔt, if wi nɔ gɛt inof ɛnaji fɔ pul am kɔmɔt, wi bɔdi kin bigin fɔ pul ɛnaji frɔm wi mɔsul dɛm. So, i rili impɔtant fɔ it sɔntin bifo wi ɛksɛsayz."

Imajin se yu de go na di say usay dɛn de du jim na mɔnin. Dɔn, if yu wek na mɔnin, it smɔl banana ɔ yogɔt wit wan glas wata ɛn bigin fɔ du ɛksɛsayz 30-60 minit afta dat, yu go gɛt gud ɛnaji. Dɔn bak, if yu it wan ɔ tu eg, sɔm chukchuk ɛn sɔm rays jɔs afta yu dɔn kam bak na di jim, yu mɔsul dɛn go wɛl kwik kwik wan.

Wetin fɔ du nɛks?

Spɔt Nutrishɔn nid fɔ gɛt bɔku fayn fayn tin dɛn, mɔ we yu jɔs bigin fɔ du am. We yu wok wit dɔktɔ we de mɛn yu bɔdi ɛn pɔsin we de tren yu bɔdi, dat kin ɛp yu fɔ gɛt di sɔpɔt we yu nid fɔ yu patikyula sityueshɔn.

Dɔn bak, if yu ɛva fil lɛk yu ed de tɔn, yu nɔ gɛt bɛtɛ ed, ɔ yu angri bad bad wan, sɔntɛm na bikɔs yu nɔ de it bɛtɛ fɔ mit di tin dɛn we yu de du fɔ yu bɔdi ɔ yu nɔ de drink bɛtɛ wata. If na so i bi, i impɔtant fɔ tray fɔ balans yu blɔd shuga ɛn ilɛktrɔlayt dɛn. Dɔn bak, nɔ fɔgɛt fɔ go to dɔktɔ if dɛn prɔblɛm ya stil de.

Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

• Pɔsin in yon na di men tin: Ɛni atlet difrɛn. Aks ɛp frɔm pɔsin we sabi bɔt it fɔ mek wan nyutrishɔn plan we go wok fɔ yu.
• Nɔ fɔgɛt fɔ gɛt wata: Drink bɔku wata bifo, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz. Tink bɔt fɔ drink ilɛktrɔlayt we yu de wok fɔ lɔng tɛm.
• Enaji frɔm Kabohaydrɛt: Dɛn tin ya na di men tin we de gi yu ɛnaji fɔ ɛksesaiz. Tek dɛn mɔ bifo yu du ɛksɛsayz.
• Protein de ɛp fɔ mek di mɔsul dɛn gro ɛn mek i fayn: Put sɔm prɔtin wit ɛvri it, mɔ afta yu dɔn du ɛksɛsayz.
• Fat we gɛt wɛlbɔdi impɔtant: Dɛn tin ya kin ɛp bak fɔ mek yu gɛt ɛnaji ɛn di tin dɛn we yu nid.
• Supplements Tek tɛm: Fɔ it na di fɔs tin. Suplɛnt na jɔs wan we fɔ ful-ɔp di say dɛn we nɔ de.
• Taym impɔtant: It di rayt tɛm, we i kam pan yu ɛksesaiz.
• Lisin to yu bɔdi: Nɔ ignore ɛni taya ɔ diziz. Go to dɔktɔ if nid de.

Fɔ mek yu ebul fɔ du yu bɛst as atlet, i impɔtant fɔ du ɛksɛsayz fayn ɛn it fayn. So, tink bɔt dɛn pɔynt dɛn ya ɛn mek yu atlet wok go bifo mɔ!

` Spɔt nyutrishɔn, ɛksɛsayz, it fayn, it fɔ atlet, haydrɛshɔn, kabɔhaydrɛt, prɔtin