неправилен хранителен режим

неправилен хранителен режимВсички искаме възможно най-добрите резултати от нашите тренировки. Все пак влагаме време и пари.

Но е възможно да пропуснем някои много важни аспекти. Като това как се храним след тренировка. Много неща могат да навредят нашите резултати и е добре да бъдем наясно с тях.

Тук ще спомена пет чести неща, които биха могли да попречат на вашите резултати.

Прекалявате с протеина

Всички знаят че приемът на протеин е важен за тялото. Особено когато става на въпрос за покачване на мускулна маса.

Една от честите грешки е веднага след тренировка да се натъпчем с протеин било то от храни богати на протеин или няколко дози протеинов шейк (а в някои случаи и двете едновременно).

По-важното в случаят е цялостния прием на протеин за деня да е съобразен с вас и вашите нужди. Според проучване в областта не е нужно да приемаме повече от 20 до 40 грама протеин от храната на всяко отделно хранене. В този диапазон се осигурява най-добрият анаболен ефект. Приемът на повече няма да навреди, но приемът на по-малко от това количество няма да доведе до оптимални резултати.

Което ме навежда на следващата грешка.

Прием на прекалено малко храна

Това е един от най-голямите проблеми на повечето хора. Ако искате да качите мускули, да свалите ненужните килограми или просто да подобрите тонуса си то трябва да се фокусирате върху храната.

Физическите тренировки създават микро травми в мускулите. За да може те да се възстановят тялото ви има нужда от протеин за да стимулира синтеза на протеин. От протеиновия синзтез зависи колко добре ще се възстановят и ще растат вашите мускули.

Липсата на адекватен прием на протеин може да предизвика и по-бавно възстановяване от мускулната треска.

Избягвате въглехидратите след тренировка

След тежка тренировка запасите от глокоген в мускулите спадат значително. За да могат вашите мускули да се възстановят те трябва да си го набавят обратно.

  • Един от най-добрите начини е чрез добри източници на въглехидрати. Това могат да са:
  • Бобови растения – боб, леща
  • Зеленчуци
  • Плодове
  • Пълнозърнести продукти

Въпреки че ефекта от въглхидрата не е насочен толкова към самото покачване на мускулна маса, е важно да обърнем внимание на цялстния прием за дена на въглехидратите.

Не пиете достатъчно вода

Особено ако правите кардио или обичате да бягате е добре да пиете достатъчно вода за да бъдете добре хидратирани. Според едно интересно проучване в областта след един час бягане рано сутрин бегачите подценяват това колко вода са загубили чрез потене с близо 50%.

Дори лека тренировка може да предизвика загуба на течности и леки нива на дехидратация. Един добър начин да следите това е да се претеглите преди и след тренировка, така ще можете по-добра да разберете колко течности сте загубили.

Не планирате напред

След тежка тренировка ще се чувствате определено много по-гладни от обикновенно. Ако тепърва трябва да решавате какво ще ядете това е голяма грешка, защото е много по-лесно да се обърнем към нещо сладко и нездравословно.

Когато сме в такъв режим гладът надделява. Изследвания са показали че когато пазаруваме на гладно е много по-вероятно да си купим нещо нездравословно.

Храненето след тренировка с продукти които са с високо съдържание на захар няма да ви помогне. Нито ще подпомогне добро възстановяване и изграждане на мускулна маса нито ще има дълготраен ефект.

Дори по-лошо. След първоначалния прилив на енергия след това вероятноста е че ще се чувствате още по изморени заради спада на кръвната ви захар.

By Admin

340 thoughts on “Хранене след тренировка: 5 Чести грешки които правим”
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