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Tầm quan trọng của bữa ăn trước khi tới phòng tập
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Bữa ăn trước khi tới phóng tập được coi là rất quan trọng đây là yếu tố quyết định cường độ buổi tập của bạn. Bữa ăn trước khi tập có thể là những thực phẩm giàu Protein và Carb hoặc là sử dụng thực phẩm bổ sung. Dưới đây là lý do bạn không nên bụng đói khi tới phòng tập thể hình.
Đọc thêm:
- Những thực phẩm bổ sung protein tốt nhất cho tăng cơ.
- Tại sao bạn cần carbs để xây dựng cơ bắp nhanh hơn.
1.Tầm quan trọng của bữa ăn trước khi tới phòng tập.
– Dinh dưỡng trước khi tập luyện là một yếu tố quan trọng trong thể hình, thể dục, thể thao và hoạt động thể chất. Cho dù bạn muốn giảm béo, xây dựng cơ bắp, hoặc tối đa hóa tập luyện của bạn, điều quan trọng là phải ăn đúng một vài giờ trước khi vào phòng.Tùy thuộc vào mục tiêu của bạn, bạn có thể lựa chọn không cho một bữa ăn nhẹ giàu protein hoặc một bữa ăn nhanh có chứa cả carbs phức tạp và protein.
– Nói chung, buổi ăn trước tập được đề nghị để ăn protein carbs tốt .Protein sẽ đẩy cơ bắp của bạn và ngăn ngừa dị hóa. Các carbs sẽ cung cấp một nguồn năng lượng ổn định. Tránh các chất béo trước khi tập luyện.
2.Lợi ích bữa ăn trước buổi tập.
- Thêm năng lượng: Nâng cao lượng Glycogen trước khi tập có thể giúp cải thiện mức độ năng lượng của bạn một cách đáng kể trong quá trình tập luyện. Nếu bạn có một chế độ ăn uống carb (tinh bột) rất thấp lượng Glycogen của bạn giảm đi, lúc này buổi tập của bạn sẻ đi xuống.
- Tránh mất cơ bắp: Khi bạn tập luyện chăm chỉ, đặc biệt là với trọng lượng nặng, cơ thể đang ở trong một môi trường catabolic (dị hóa cơ), mà có thể phá vỡ các tế bào cơ để sử dụng nó như là năng lượng (lý do tại sao bạn nên bổ sung năng lượng trước tập).
- Tăng trưởng cơ: Ăn protein có thể giúp từ từ cung cấp các axit amin vào máu của bạn, có thể thúc đẩy sự tổng hợp protein.
+ Ngoài những lợi ích trên bữa ăn trước tập còn giúp đốt chất béo nhanh hơn. Nghiên cứu chỉ ra rằng việc tiêu thụ carbs trước khi tập thể dục sẽ làm cơ thể bạn đốt cháy nhiều chất béo bài tập luyện
3.Nên ăn gì trước khi tập tạ.
+ Để xây dựng các bữa ăn trước khi tập luyện tốt nhất có thể, chúng ta cần phải hiểu được tỷ lệ tiêu hóa của các loại thực phẩm khác nhau để xác định thời gian bữa ăn.
– Nhìn chung, chất béo mất khoảng 6-8 giờ để tiêu hóa, protein 3-4 giờ (tùy vào nguồn gốc), và carbs 2-3 giờ (tùy thuộc vào nguồn gốc). Trong bối cảnh này, tiêu hóa là lượng thời gian cần cho thức ăn di chuyển từ dạ dày xuống ruột non.Tất nhiên, các thực phẩm vẫn không hoàn toàn tiêu hóa, bởi vì từ ruột non thức ăn làm cho đường hướng tới ruột già cho tiêu hóa và hấp thụ thêm nước. Tổng số loại bỏ các dư lượng thức ăn có thể mất bất cứ nơi nào từ 24 giờ đến vài ngày.
Dưới đây là một số phân tích giúp bạn lựa chọn bổ sung tốt nhất cho trước buổi tập.
- Thức ăn Fat : Bởi vì chất béo mất lâu nhất để tiêu hóa, các bữa ăn trước khi tập luyện cần được tương đối ít chất béo, vì vậy hãy tránh xa các loại thịt béo và các loại dầu.
- Protein: Một lượng vừa phải của thịt hoặc các nguồn sữa có ít chất béo. Một lợi ích lớn của thịt, sữa hoặc là chúng có chứa chuỗi phân nhánh Amino (BCAA), mà có thể giúp tăng tỷ lệ tổng hợp protein và giảm sự phân giải protein trong và sau khi tập luyện.
- Carbohydrates: Low Glycemic (chậm hấp thụ vào dòng máu) carbohydrates sẽ giúp bổ sun glycogen để giúp bạn có thêm năng lượng và cũng tạo ra một hiệu ứng đồng hóa hơn.
Mẹo: Nếu bạn đang cung cấp nhiên liệu cho hiệu suất với cường độ tập cao nhiều carbs (yến mạch, rau, quinoa, gạo nâu, và khoai lang) cần được bổ sung. Đối với xây dựng cơ bắp, một bữa ăn trước khi tập luyện kết hợp với một số sản phẩm Pre-workout với 100 whey protein là một cách bổ sung nhanh nhất. Vì Whey protein là sản phẩm protein hấp thụ nhanh nhất hiện nay.
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