Carbohydrate loading hauv bodybuilding - nta, cov hauv paus ntsiab lus thiab tshuaj xyuas
Carbohydrate loading hauv bodybuilding - nta, cov hauv paus ntsiab lus thiab tshuaj xyuas
Anonim

Carb loading, lossis refeeding, yog ib qho kev nce siab ntawm cov carbohydrates noj nyob rau lub sijhawm lossis hnub. Tsis zoo li kev dag ntxias (ua kom muaj calorie ntau ntxiv), kev noj qab haus huv yog qhov tseem ceeb tsis yog kev puas siab puas ntsws, tab sis kuj rau lub cev. Nws yog qhov zoo rau txhua tus neeg ncaws pob lossis cov neeg noj zaub mov kom ua qee qhov carb load tsawg kawg ib zaug.

ntxhais thiab carbs
ntxhais thiab carbs

Nyob rau hauv tsab xov xwm peb yuav tham txog cov yam ntxwv ntawm refeed.

Lub luag haujlwm ntawm carbohydrates hauv tib neeg lub cev

Carbohydrates yog suav tias yog qhov tseem ceeb tshaj plaws ntawm lub zog rau tib neeg.

Muaj ob hom carbohydrates:

  • Complex. Cov pab pawg no suav nrog legumes, starchy zaub (peas, qos yaj ywm, pob kws), beets, carrots thiab nplej.
  • Yooj yim carbohydrates. Lawv tuaj yeem pom hauv mis nyuj, khoom noj siv mis, txiv hmab txiv ntoo, thiab khoom qab zib (khoom qab zib, khoom qab zib, thiab lwm yam).
hom carbohydrates
hom carbohydrates

Dab tsi yog sivrov?

Thaum lub sijhawm carb-load, koj tuaj yeem so ntawm koj cov zaub mov thiab noj kom zoo. Tab sis cov no tsis yog tag nrho cov txiaj ntsig ntawm kev saib xyuas. Qhov kev noj zaub mov no muab qee qhov txiaj ntsig ntawm lub cev. Hauv qab no yog cov txiaj ntsig ntawm carb-loading:

  1. Restore nqaij glycogen khw. Yuav luag tag nrho cov khoom noj yog raws li kev tsis lees paub cov khoom noj uas muaj cov carbohydrates. Thaum noj zaub mov zoo li no, tus neeg xav tias tsis muaj zog tas li, thiab, vim li ntawd, kev cob qhia yuav ua rau tsis muaj txiaj ntsig. Refeed yuav pab koj ua raws li kev noj haus kom ntev. Tsis tas li ntawd, koj qhov kev tawm dag zog yuav ua tau zoo dua.
  2. Kev ncua ib ntus ntawm catabolism. Qhov kev pheej hmoo ntawm kev poob cov leeg nqaij nce ntxiv yog tias feem pua ntawm lub cev rog tsawg dhau. Carb loading tuaj yeem tiv thaiv cov leeg ntawm kev tawg.
  3. Txhim kho cov tshuaj hormonal. Qhov txiaj ntsig tseem ceeb tshaj plaws ntawm kev noj tshuaj yog kev saib xyuas qib ntawm leptin, ghrelin thiab insulin hauv ib txwm muaj. Cov tshuaj hormones no yog lub luag haujlwm rau kev yoog rau kev tshaib kev nqhis, kev tswj hwm qhov hnyav thiab tus nqi metabolic.
noj carbohydrate
noj carbohydrate

Leej twg xav tau rub tawm?

Cia peb nrhiav seb leej twg xav tau kev pab thiab thaum twg:

  1. Carbohydrate loading ntawm ziab. Nws raug pom zoo kom ua nyob rau hauv nruab nrab ntawm lub voj voog. Refeed pab txo cov load ntawm lub cev.
  2. Rau cov neeg ncaws pob ua ntej ua yeeb yam. Carb loading nyob rau hauv cov ntaub ntawv no yuav ua rau kom lub ntim ntawm cov leeg nqaij li ob centimeters.
  3. Cov kis las uas xav tau kev ua siab ntev thaum kawm. Carb loading ua ntej marathon tso cai rau koj kom tau txais lub zog ntxiv. Qee lub sij hawm cov neeg khiav dej num marathon tseem rov noj thaum khiav.
  4. Cov kis las koom nrog kev ua kis las ncaws pob. Crossfitters thiab bodybuilders feem ntau xyaum carbohydrate loading. Nws pab ua kom lub zog muaj zog.
  5. Carb loading on a keto diet. Cov zaub mov no suav nrog kev tsis lees paub tag nrho cov khoom noj carbohydrate. Feem ntau, cov neeg noj zaub mov no tsuas yog xav tau so. Tom qab kev soj ntsuam xyuas, koj tuaj yeem ruaj ntseg ntxiv cov khoom noj yam tsis muaj kev ntshai ntawm kev poob ntau ntawm cov leeg nqaij. Tsis tas li ntawd, tom qab lub carbohydrate load, lub zog thiab lub siab xav mus ntxiv cov txheej txheem ntawm kev poob phaus yuav rov qab mus rau ib tug neeg.

Refeed ua ntej kev sib tw lossis thaum noj zaub mov yog panacea ib ntus. Nco ntsoov tias kev thauj khoom carbohydrate tsuas yog ua haujlwm thaum lub cev tsis txaus. Lub cev tsuas tuaj yeem teb rau qhov xwm txheej ntxhov siab. Yog tias koj ib txwm noj ntau cov carbohydrates thiab txiav txim siab thauj khoom, ces qhov txiaj ntsig ntawm kev rov qab yuav tsis tseem ceeb.

yees duab ntawm porridge
yees duab ntawm porridge

txoj cai tseem ceeb ntawm kev thauj khoom carb

Refeeding tsis yog ib txoj hauv kev los txiav txim seb muaj pes tsawg carbs noj hauv ob peb hnub lossis teev. Tsis txhob nqa lub sijhawm los noj koj cov khoom. Kev noj zaub mov tsuas yog nce cov carbohydrates hauv koj cov zaub mov. Cov rog thiab cov protein yuav tsum nyob li qub.

Nws tuaj yeem noj zaub mov xws li marshmallows, sherbet, marmalade thiab marshmallow. Cov khoom qab zib no tsuas muaj carbohydrates xwb. Ncuav mog qab zib, ice cream, ncuav qab zib, donuts raug txwv. Cov zaub mov no muaj roj ntau.

Nco ntsoov tias kev noj zaub mov yuav tsum ua raws li nrujcov lus pom zoo rau kev noj zaub mov kom raug. Koj cov zaub mov tseem yuav tsum muaj qhov zoo tshaj plaws ntawm cov protein thiab cov rog. Tsuas yog cov carbohydrates yuav tsum yog qhov kev txiav txim siab ntau dua li hnub qub. Thov nco ntsoov tias tsis pub dhau ib lub lim tiam koj tuaj yeem rov hais dua lossis dag.

daim duab ntawm ib tug neeg ncaws pob
daim duab ntawm ib tug neeg ncaws pob

Dab tsi yog carbs muaj?

Thaum thauj khoom nws zoo dua siv:

  • cov ncuav qab zib tsawg;
  • bread;
  • cereals (buckwheat, oatmeal, mov thiab lwm yam);
  • pasta;
  • marmalade;
  • grapes;
  • carrot;
  • zephyr;
  • beets;
  • bananas;
  • marshmallow.
pasta yees duab
pasta yees duab

Khoom qab zib, raws li tau hais los saum no, yuav tsum tau noj me me kom tsis txhob ua rau muaj rog hauv lub cev. Tsom ntsoov rau cov khoom noj uas koj tsis nquag noj thaum txiav lossis noj zaub mov (txiv tsawb, txiv hmab txiv ntoo, qhob cij).

Yog koj siab phem rau tus neeg hais lus

Tseem muaj cov neeg uas tsis tuaj yeem tso cov carbohydrate loading. Cov no suav nrog cov neeg uas muaj cov tshuaj insulin tsis zoo thiab cov uas nquag ua raws li kev noj zaub mov tsawg-carbohydrate. Cov neeg no tuaj yeem ntsib cov piam thaj hauv cov ntshav sai sai. Yuav zam tau li cas? Nov yog cov kev daws teeb meem:

  • tsis suav cov protein, rog thiab fiber ntau los ntawm koj cov zaub mov;
  • eat whole grains;
  • tshem tawm cov khoom noj uas ua kom zoo ntawm koj cov khoom noj.

Nyob ntev npaum li cas tus refeed?

Cia peb xav txog peb txoj kev xaiv:

  • Ib hnub. Refeed kav ib hnub kawg ntawm pluas tshais mus rau noj hmo. Tsis txhob mus rau qhov kawg thiabnoj txhua yam. Noj hauv nruab nrab, tsuas yog ntxiv qee cov carbohydrates rau txhua pluas noj.
  • Ob hnub. Ib ob hnub refeed kav los ntawm noj tshais mus rau noj hmo thaum lub sij hawm teem rau loading. Nws raug nquahu kom noj cov carbohydrates ib nrab ntawm ob hnub kom tsis txhob muaj cov piam thaj hauv cov ntshav thiab lub zog.
  • Tsib teev. Yog tias koj txiav txim siab ua tsib teev carbohydrate load, ces pib thaum tav su. Piv txwv li, los ntawm 15.00 txog 20.00. Ua kom tiav koj qhov kev txhawb nqa ua ntej pw. Ntxiv koj cov zaub mov rau tag kis sawv ntxov.

Thaum lub sijhawm carb-load, noj txhua peb teev. Yog tias koj lub sijhawm ua haujlwm tsis tso cai rau koj ua raws li hom no, ces nws yog qhov zoo dua los hloov cov ntaub ntawv rov qab mus rau ib hnub so.

daim duab ci
daim duab ci

Reverse refeed

Ntawm no yog cov ntsiab lus tseem ceeb uas qhia txog qhov rov qab carbohydrate loading txoj kev:

  • Qhia me ntsis thaum sawv ntxov.
  • Thaum yav tsaus ntuj, cov ntsiab lus caloric ntawm cov khoom noj yuav tsum tau nce ntxiv.
  • Tsis txhob noj carbs ua ntej koj ua haujlwm yav tsaus ntuj.
  • Tom qab kev cob qhia, koj yuav tsum noj ntau cov carbohydrates. Ntxiv mus, nws tsim nyog noj zaub mov carbohydrate ua ntej yuav mus pw.

Reviews

Kev txiav txim los ntawm kev tshuaj xyuas, kev thauj khoom carbohydrate tau zam tau yooj yim heev. Cov kis las uas mus rau lawv lub hom phiaj saib xyuas kev txhim kho ntawm qhov ntsuas lub zog tom qab nws. Cov neeg noj zaub mov pom nws yooj yim dua kom poob phaus tom qab noj tshuaj. Ntxiv mus, raws li lawv, carbohydrate loading pab kom kov yeej cov nyhuvtoj siab.

Nyob hauv kaw

Hmoov tsis zoo, ntau tus neeg nkag siab yuam kev ntawm "carb loading". Txhawm rau kom tau txais txiaj ntsig zoo thiab xaiv tus nqi ntawm cov carbohydrates kom noj thaum lub sijhawm thauj khoom, koj yuav tsum hu rau tus kws tshaj lij. Nutritionists siv ntau yam rau hauv tus account thaum tsim cov khoom noj. Cov xwm txheej no suav nrog:

  • Tus neeg ncaws pob hnyav npaum li cas thiab lawv xyaum ntaus kis las.
  • Tus neeg ncaws pob puas noj tshuaj hormonal. Piv txwv li, tus neeg ncaws pob uas noj AAS yuav raug muab ntau cov carbohydrates.
  • Tus neeg ncaws pob puas ua raws li kev noj zaub mov ua ntej.
  • Tus neeg ncaws pob tau sim nrog monodints.
  • Tus neeg ncaws pob noj calorie.
  • Lub hom phiaj ntawm kev thauj khoom carbohydrate (ua ntej kev sib tw, so thaum lub sijhawm noj zaub mov mono, thiab lwm yam).
bodybuilder noj
bodybuilder noj

Yog li ntawd, nws yuav tsum tau nco ntsoov tias cov nyiaj carbohydrates thaum lub sij hawm rov qab yuav tsum raug xam raws li tus kheej raws li cov ntsiab lus caloric ntawm cov khoom noj. Noj koj cov carb-loading tiag, tsis txhob overeat thaum lub sij hawm nws.

Thaum lub sijhawm rov kho, tsis txhob hloov cov roj thiab cov protein hauv koj cov zaub mov. Los ntawm kev ua raws li tag nrho cov cai ntawm kev thauj khoom carbohydrate ntawm kev noj zaub mov lossis lwm qhov xwm txheej, koj yuav tau txais cov txiaj ntsig xav tau thiab ua tiav koj lub hom phiaj.

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