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Żywienie około treningowe .

Żywienie około treningowe .

37 komentarzy
Trening to naprawdę duży wysiłek dla organizmu . W jego trakcie zachodzi w organizmie niezliczona ilość skomplikowanych procesów . Aby przebiegały prawidłowo należy zadbać o dostarczenie odpowiedniej ilości  składników odżywczych. Jest to bardzo ważne zarówno po treningu , w celu zapewnienia odpowiedniej regeneracji jak i przed nim w celu przygotowania organizmu do zwiększonego wysiłku. 
Znalezione obrazy dla zapytania białko

Pierwszym składnikiem odżywczym na jaki warto będzie zwrócić uwagę będzie białko . Ze względu na mikrourazy które występują  w mięśniach na skutek treningu . 
Zjawisko to zachodzi zwłaszcza w przypadku treningu siłowego. Białko jest właśnie składnikiem niezbędnym do odbudowy tych mikrourazów dzięki którym możliwy jest wzrost masy mięśniowej . 

Warto jednak sięgnąć po białko pełnowartościowe czyli takie które zawierać w sobie będzie jak największą ilość aminokwasów egzogennych .  Dostarczyć możemy je tylko z pożywienia poniweaż nie są samodzielnie syntentyzowane przez nasz organizm . Przykładami produktów zawierających białko pełnowartościowe będą  : mięso, jaja białko serwatki, białko sojowe oraz nabiał. Warto jednak nie zapominać o aminokwasach endogennych w celu uzupełnienia zbilansowanej diety czerpiąc je z produktów roślinnych .

Bad Carbs vs Good Carbs: Does It Matter on Keto?


Węglowodany
będą głównym źródłem energii dla Twoich mięśni . Im trening będzie intensywniejszy tym bardziej będą one potrzebne. W ich przypadku najodpowiedniejszym momentem na ich uzupełnienie będzie to czas zaraz po treningu . Tkanki wykazują w tym momencie bardzo wysoką wrażliwość insulinową . Dzięki czemu mięśnie dosłownie chłoną dostarczone im węglowodany co umożliwi pełną regenerację organizmu . Węglowodany podzielić możemy na proste i złożone . Czyli te które wchłaniają się w  szybszym i wolniejszym tempie .
O ile po węglowodany proste nie warto sięgać  w przypadku braku aktywności fizycznej o tyle po treningu możemy po nie sięgnąć bez większych wyrzutów sumienia. Oczywiście w rozsądnej formie i ilości na przykład pod postacią banana czy daktyli. Warto też połączyć węglowodany złożone z prostymi np pod postacią ryżu z jabłkami jeśli ktoś ma ochotę na słodki posiłek a nie sięgać po batoniki bądź ciastka . Wbrew obiegowej opini to właśnie po węglowodany a nie białko  warto sięgnąć zaraz po treningu. Gdyż uzupełnią one w szybki sposób glikogen zawarty w mięśniach .



Znalezione obrazy dla zapytania wather

Podczas treningu tracimy bardzo dużą ilość wody i elektrolitów

Sód i potas, główne elektrolity tracone w pocie, odgrywają ważną rolę w równowadze płynów i skurczu mięśni w ciele. Brak uzupełnienia tych składników może dodatkowo pogorszyć konsekwencje odwodnienia. Warto sięgnąć w tym wypadku po wodę z solą bądź elektrolity w formie suplementu diety . 


Warto zwrócić uwagę na wcześniej wymienione czynniki , jednak są one tylko i wyłącznie wskazówką w przypadku komponowania zdrowej ,zbilansowanej diety osoby aktywnej fizycznie . 

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