Ukudla Okudlulele Kwama-Pre-Game kwezingane

Nika umdlali wakho ukudla kwangaphambi komdlalo okumsiza ukuba enze konke okusemandleni akhe

Uma uhlela ukudla kwangaphambi komdlalo wengane yakho noma kwentsha, into yokugcina oyifunayo yisisu esithukuthele noma ukulahlekelwa amandla. Kodwa amasu adumile, njengokulayisha imoto, angakwazi ukuletha lokho kuphela. Ngakho, ngaphambi komdlalo omkhulu, umncintiswano, noma ukuncintisana, qiniseka ukuthi ugwema ukungahambisani nemithi enomsoco njengalezi.

Ungadli Lezi Zokudla Zengaphambi Kwemidlalo

1. I-cheeseburger: Ukudla okunamafutha afana nokudla okubomvu noma okusetshenziselwayo kanye nemikhiqizo yobisi egcwele ngokugcwele kunganciphisa ukugaya komdlali wakho, okungeke kube kuhle ngesikhathi somdlalo wezemidlalo.

1. I-giant brownie: Amaswidi nama-dessert (noma yini equkethe ushukela oluningi) izobangela ushukela wegazi wengane yakho ibe yi-spike. Lokhu kusho ukuthi cishe uzothola amandla amakhulu okulandelwa ukuqhuma okukhulu. Isikhathi esingalungile futhi singase siphakamise amathuba akhe okwenza kahle futhi.
2. Ubhontshisi omnyama, irayisi ensundu, nesaladi: Lokhu kuzwakala njengokukhetha okunempilo, futhi isikhathi esiningi sikhona. Ukudla okunezifucu ezicebile, ezifana nezitshalo, okusanhlamvu okugcwele, nemifino emibala, ngokuvamile kuyisinqumo esihle. I-fiber ye-dietary isisiza sizizwe sigcwele futhi singanciphisa amazinga e-cholesterol. Kunganciphisa ingozi yesifo senhliziyo nesifo sikashukela. Futhi i-fibre isiza ukugcina indlela yokugaya ihamba. Ngokuvamile lokho kuyinto enhle, kodwa ngesikhathi sokuzivocavoca okukhulu kungasebenza kahle kakhulu futhi kubangele ukucasuka kwesisu noma isifo sohudo. Ezinye i-fiber zilungile; Kuningi kakhulu inkinga.
3. Isiphuzo sekhofi esiphundu: I-combo ushukela ne-caffeine lapha futhi ingabangela izinkinga zesisu kanye / noma ukushisa kwamandla. Okufanayo kuya iziphuzo zamandla (okungeke kube yinto emihle yezingane, noma kunjalo).

1. Ipuleti enkulu ye-pasta, ubambe izinhlangothi: Ukuhamba ngezinyawo, njengalezo ezitholakala kudasta, ilayisi omhlophe, isinkwa esimhlophe, njalonjalo, unikeza imizimba yabantwana ngamandla. Kodwa lezi carbs nazo zikhulula amandla azo ngokushesha, njengokudla okuyishukela, ngakho-ke zingabangela ukugaya kokugaya ukudla. Nakuba i-carbs ihamba kahle-iyadingeka, eqinisweni! -kungekho isidingo sokubamba ama-carbs engeziwe ngaphambi komdlalo noma ukuqeqeshwa. Gcina njengengxenye yokudla okulinganiselayo kunalokho.

1. Isidlo angakaze azame ngaphambili: Ngokuvamile sigubha lapho ingane iphuma futhi izama ukudla okusha. Kodwa ukudla kwangaphambi komdlalo akusikhathi esifanele salokhu. Ukudla okusha noma okungavamile kungabangela isisu esithukuthele noma enye impendulo engalungile. Zivivinye lapho ama-stakes ephansi.

Khulisa Ukudla Okudliwayo Emidlalweni Yengaphambi Kwemidlalo

Uzokwenza uphethiloli wakho ongcono uma uqinisekisa ukuthi ukudla kwakhe kwangaphambi komdlalo kuhlanganisa lezi zakhi. Ngokuyinhloko, ukudla kwansuku zonke kufanele kube okwanele, uma nje unempilo futhi ulinganisela kahle nsuku zonke!

• Amanzi amaningi: Ingane yakho idinga ukuphuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kwemidlalo nemikhuba. Lokhu kuzokusiza ukuvimbela ukuphelelwa amandla kwamanzi nokugula okushisayo.
• Ama-carbohydrate: Izinto eziningi ezinhle ziwela kulolu hlobo, kusukela ezinhlameni ezigcwele kuya ezitshalweni kanye nemifino yazo zonke izinhlobo. Vele ubheke i-fiber nokuqukethwe ushukela. Ama-carbs ayadingeka ukuze aqinise ukusebenza komntanakho.
• Amaprotheni namafutha: Uma kuhlangene ne-carbs, amafutha namaprotheni anikezela amandla okuhlala njalo, okuhlala njalo okudingekayo ukuthi umdlali wakho adinga ukusebenza.

Nini Ukudla Ukudla Okudlulele Kwemidlalo

Leli shidi, elithathwe ku-Coaching Association of Canada, lenza kube lula ukubona ukuthi ukudla komdlalo wangaphambi kwesikhathi kumthinta kanjani umdlali wakho. Futhi, ukudla kwakhe kwansuku zonke kuvame ukuhamba kahle, kodwa uzofuna ukunakekelwa ngokukhethekile ngaphambi kokuba imidlalo emikhulu noma usuku lonke luhlangane lapho ezodinga amandla amaningi, amandla, nokuqina.

Khumbula futhi ukuthi izingane eziningi azidingi ngempela ukudlala kwesigamu sesikhathi noma se-post-game , noma iziphuzo zezemidlalo (ngaphandle uma zikhukhumeza kakhulu). Bavele badinga amanzi amaningi. Uma badla ngesikhathi semidlalo, kufanele kube okusheshayo futhi kulula ukugaya, njengezithelo.