Athlete i ni em? Tichuan sports nutrition chungchangah hian heng thilte hi i hriat a ngai a ni!

Athlete serious tak i nih a, nilengin miles i tlan a, taksa ruh siam nan i thawkrim a nih chuan i taksa hian mi pangngai aiin "fuel" tlem a mamawh a ni. Chu chu i exercise i tih zat nena inmil tur leh a dam thuai theih nan chu chakna dang chu a mamawh vang a ni. Chuvang chuan sports nutrition hi a pawimawh em em a ni. I thawmhnaw tha tak tak i mamawh zawng zawng i hmuh theih nan a tha ber a, i thawkrim a, i thawkrim lai pawhin.

Engvangin nge he sports nutrition hi a danglam bik em em?

A awlsam zawngin sawi ila, infiammi te hian infiammi ni lote aiin an ei tam zawk thin. Chaw ei hi chakna a nih avangin. Mahse, one-size-fits-all diet a awm lo. I tana thawk tha chu midang tan a thawk lo mai thei.

"Mi zawng zawng taksa hi a danglam em em a, chuvang chuan mimal tinte tana ei leh in tur ruahmanna kan siam a ngai a ni," tiin registered dietitian Carly Sedlacek, RD, LD chuan a sawi.

Fitness goal chungchanga nutritionist nena inbiakna hian calorie chhiar mai ai chuan, ei leh in hrisel ei dan tur, a kimchang, a inthlau leh mimal ang taka ei dan tur i neih theih nan a pui thei che a ni. Entirnan, taksa ruh siam i tum a nih chuan i ei leh in lama i thil tum chu mi pakhatin i taksa rihna tihtlem tum nen a danglam hle mai thei.

A pum puiin, sports nutrition hi exercise pangngai nen a inzawm chuan i athletic performance tihchangtlun theih a ni a, off day-ah pawh hrisel leh hahdam takin i awm thei bawk. I thil tum chu eng pawh ni se, sports nutrition lama heng thilte hi ngaihven a pawimawh hle.

Tui leh Hydration - Tui hi engkim mai a ni lo!

Exercise i tih hian i taksain tui leh electrolyte tam tak a hloh a, chu chu thawk hah vang a ni. Training neih hma leh training neih chhunga tui tlem in hian heng hloh te hi a thlak danglam thei a ni.

A tlem berah chuan exercise i tih hmain darkar hnih atanga darkar thum chhung tui ounces 16 (470 ml vel) i in tur a ni. Exercise neih chhung hian minute 15 atanga 20 chhungin tui ounces 4 (120 ml vel) in thin a pawimawh bawk. Nitin hydrated reng reng theihnghilh suh.

A châng chuan infiammiten workout zawhah sports drinks an in duh ṭhin a, a chhan chu an taksaah electrolyte, thawmhnaw hmanga bo ṭhin a khat vang a ni. Sedlacek chuan, "Darkar khat aia rei activity neihnaah electrolyte awmna in tur hi hman tur a ni," a ti. "Natna emaw, natna emaw i neih chuan sodium tamna in tur i in hmain doctor i zawt hmasa tur a ni."

Marathon tlan turin training i nei niin han ngaihtuah teh. Darkar tam tak i tlan chuan i taksain tui chauh ni lovin electrolyte a hloh bawk. Chutih lai chuan sports drinks hi a tangkai hle. Mahse in lamah chauh i awm a, minute 30 vel tlan a, chutah sports drink in chu a ngai tak tak lo a, tui a tam hle.

Carbohydrates - taksa tana fuel a ni!

Carbohydrates hi i taksa chakna petu ber a ni. Car tan gasoline ang mai an ni. Carbohydrates chauh hi i chaw eiah i telh tur a ni lo a, mahse chaw ei apiangin i ngaihtuah tur a ni a, a bik takin workout emaw training emaw i neih hma darkar tlemteah i ngaihtuah tur a ni.

"Exercise i tih hmain chaw ei rang thei leh carbohydrates awmna i thlang tur a ni. Entirnan, thei (banana, apple, orange), oatmeal emaw buhfai emaw hi a tha a ni," tiin Ms. Sedlacek chuan a fuih. "Darkar khat aia rei exercise session rei tak i tih chuan chakna rang tak pe thei tur carbohydrates engemaw zat i la mamawh a ni."

A awlsam zawngin, tlan tan hmaa banana i ei chuan a chakna a pek che hmangin i tlan thei ang. Mahse, engmah ei lova tlan i kal chuan hla vak lo hnuah i chau hle mai thei.

Protein - Muscle thanna atan a pawimawh hle!

Protein hi i taksa ruh siamtu a ni. Chumi awmzia chu, in sak nan brick i mamawh ang bawkin, taksa ruh siam leh siamthat nan protein i mamawh tihna a ni. Protein tel lo chuan taksa ruh a lo thang chak lo va, i taksa ruh siam theihna a tlahniam bawk.

A tlangpuiin, i protein mamawh tam zawk chu ei tur pum pui atanga lak chhuah tum tur a ni. Entirnan:

• Salmon leh sangha chi dang
• Egg leh egg white te a awm bawk
• Greek yogurt a ni
• Bean leh legumes te pawh a awm
• Ar
• Tofu a ni
• Cheese thau tlem tak tak te

Amaherawhchu, hun rei lo teah chuan chaw ei apianga protein engemaw zat i neih bakah hian chaw ei inkar ah protein powder emaw protein shake emaw i hmang thei bawk. Mahse, hengte hi extra mai mai a ni tih hre reng ang che, main meal a ni lo.

Sedlacek chuan, "Protein hian taksa peng hrang hrangte a tichak a ni," a ti. "A bik takin workout zawhah protein gram 25 atanga 35 vel ei nghal hi a \angkai hle a, a chhan chu chutih lai chuan taksain a hmang nasa ber a ni."

Fats - Energy source pahnihna leh thil dang tam tak!

A tlangpuiin, ei leh in hrisel, inthlau tak, thei, thlai, leh thlai emaw rannung emaw atanga protein tamna ei a pawimawh. Chutiang a nih lai chuan, thau hrisel (olive oil, avocado, fatty fish ang chi) te hian chakna petu pahnihna atan hmun pawimawh tak an chang bawk. An fill up nghal vat mai bakah i taksain micronutrients dang, fat-soluble vitamins ang chi te chu a hip lut tha zawk bawk.

Chuvangin, "Thu hi a tha lo a nih pawhin a tha lo" tih hi ngaihtuah suh. Tin, athlete tan pawh thau chi dik tak, a zat tur dik tak ei a pawimawh hle.

Supplements - A tul chuan chauh, fimkhur takin!

Supplement (protein powder emaw pre-workout beverage ang chi) chungchang sawi dawn chuan tlem leh fimkhur taka hman tur a ni. Nang hian athlete angin mipui zawng zawng aiin ei tur i ei tam zawk avangin supplement hi i ei leh in a nutritional gap awmte tihpun nan chauh hman tur a ni. Chaw thlakna atan hman ngai lo tur a ni.

"A theih ang anga food-first approach zawm kan tum tur a ni, a chhan chu taksa hian chu food sources chu supplement aiin a hmang tha zawk thei a ni," tiin Ms. Sedlacek chuan a sawifiah.

Timing - Engkim hi a hun takah!

Chaw ei leh snacks chungchang sawi dawn chuan timing hi a pawimawh hle. Ni khatah chaw chi thum ei tum la, a inkar ah snacks te nen, a hun takah ei tum ang che. Exercise chungchang sawi dawn chuan exercise i tih hma leh i tih zawhah darkar khat emaw darkar hnih emaw tal thil te tak te (a tlangpuiin carbohydrates emaw protein emaw awmna) i ei tur a ni.

Sedlacek chuan, "Consistency hi a pawimawh hle a ni," tiin a sawi uar hle. "Workout kan luh hian, a chhuah theihna tur chakna kan neih tlem chuan kan taksa hian kan taksa ruh atang hian chakna a la chhuak tan thei a. Chuvangin, exercise kan tih hmain thil ei hmasak a pawimawh hle.

Zing lamah gym-ah i kal ang tih han ngaihtuah teh. Tichuan, zingah i tho a, banana emaw yogurt te tak te tui glass khat nen i ei a, minute 30-60 hnuah exercise i tan chuan chakna tha tak i nei ang. Tin, gym atanga i lo haw hnu lawkah egg pakhat emaw pahnih emaw, vawk tlem leh buhfai tlem i ei chuan i taksa ruhte chu a lo tha leh thuai ang.

Eng nge tih leh tur?

Sports Nutrition hian fine-tuning nasa tak a mamawh a, a bik takin i tan tirh lai hian. Dietitian leh physical fitness trainer te nena thawhhona hian i dinhmun bik atana i mamawh support i hmuh theih nan a pui thei che a ni.

Tin, i luak chhuak a, i lu a hah a, i riltam lutuk a nih chuan i workout-a taksa mamawh phuhrukna tur i ei tlem vang emaw, tui i in tlem vang emaw a ni mai thei. Chutiang a nih chuan i thisen sugar leh electrolyte te inthlauhna siam tum a pawimawh. Tin, heng harsatnate hi a la awm reng chuan doctor pan pawh theihnghilh suh.

Hriat reng tur pawimawh ber berte (Take-Home Message) .

• Personalization hi a pawimawh ber a ni: Athlete tin hi an danglam vek. I tana tha tur nutrition plan siam turin nutritionist hnen atangin tanpuina zawng rawh.
• Hydration theihnghilh suh: Exercise hma, exercise neih lai leh exercise zawhah tui tam tak in thin ang che. Workout rei zawk neih laiin electrolyte drinks hi ngaihtuah rawh.
• Carbohydrates atanga chakna: Hengte hi exercise atana chakna petu ber an ni. A bik takin exercise hmain ei thin ang che.
• Protein hian taksa peng lian leh siamthatna a pui: Chaw ei apiangin protein engemaw zat telh thin la, a bik takin exercise zawhah.
• Thau hrisel hi a pawimawh hle: Hengte hian chakna leh eitur tha lakluhna kawngah pawh a pui bawk.
• Supplements Fimkhur rawh: Chaw ei hi a pawimawh ber. Supplements hi a gap awmte tihpunna kawng khat chauh a ni.
• Hun hman dan tur a pawimawh: A hun takah ei rawh, i exercise nena inzawm.
• I taksa thu ngaithla rawh: Chauhna leh luak chhuak reng reng chu ngaihthah suh. A tul chuan damdawi lam thurawn la rawh.

Athlete anga i theihna zawng zawnga perform tur chuan exercise tha leh ei leh in dik a pawimawh. Chuvangin, heng point te hi ngaihtuah la, i athletic career chu hlawhtling zawkin siam rawh!

` Sports nutrition, exercise, ei leh in hrisel, infiammi tan nutrition, hydration, carbohydrates, protein