Горете по-бавно, тренирайте по-дълго

Добавена на 08 Септември 2011 | Категория: Статии | Добави в любими

Вашият избор за предтренировъчен въглехидрат може да има огромен ефект върху тренировката ви

Знаете какво означава оценка 20/ 20, когато става въпрос за външен вид. Тук в BodyTime.BG се стремим към 20/ 40... Но става въпрос за предтренировъчното хранене и означава, че трябва да консумираме 20 грама протеин, примерно суроватка, и около 40 грама бавно усвояващи се въглехидрати под формата на пълнозърнест хляб, овесени ядки и т.н., преди тренировка.

Защо?

Бавно усвоимите въглехидрати ще поддържат ниско ниво на инсулина, което ще ви помогне да горите повече мазнини по време на упражненията и да имате по- продължителна енергия. Добавянето на бърз протеин преди тренировка, като суроватъчния например, ще ви помогне да предотвратите мускулното разграждане по време на упражненията и да ускорите синтеза на протеин веднага след като тренировката приключи. Нашето мнение е подкрепено и от други.

Изследването

Националният университет по физическо възпитание на Тайван подлага осем мъже спортисти на натоварване до пълно изтощение по време на 2 отделни тренировъчни сесии. По време на първата те бягат 3 часа, след като преди това са консумирали храна, богата на бавни въглехидрати. При втората тренировка те бягат 3 часа, след като са се хранили с бързи въглехидрати.

Резултатът

Както се съобщава в International Journal of Sport Nutrition and Exercise Metabolism, атлетите са били в състояние да бягат почти седем и половина минути по-дълго, след като са консумирали бавни въглехидрати, в сравнение с тренировката, преди която са се хранили с бързи въглехидрати. Причината? Бегачите изгарят повече мазнини за гориво по време на тренировката, когато се хранят с бавни въглехидрати.

Поуката

Подбирайте мъдро предтренировъчните въглехидрати. Уверете се, че те са бавни за усвояване плодове, пълнозърнест хляб, макаронени изделия, овесени ядки и сладки картофи. Това ще ви помогне да максимизирате енергийните си нива през цялата тренировка, а в същото време да подобрите изгарянето на мазнини. Запазете бързите въглехидрати ( като спортни напитки) за след тренировка.

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