Iwe wakasarudza mhondi playlist, yakatambanudzwa zvakanyanya uye ndokupa 150 muzana mukurovedza kwako. Saka zvino wapedza, handiti? Kwete nekukurumidza. Chikafu chaunodya mukati memaminetsi mashoma ekutanga mushure mekurovedza muviri ndechimwe chezvakakosha uye zvisina kudzidziswa zvikamu zvekudzidziswa, anodaro mudzidzisi wega. Lisa Reed .
Kuti ubatsire muviri wako kupora nekukurumidza, pamwe nekugadzirisa uye kuvaka mhasuru nyowani, iwe uchada kuwedzera refuel mushure mekushanda nekashoma kabhohaidhiretsi uye mapuroteni. Nokukurumidza sei? Tsvagiridzo yakaratidza kuti kudya mushure mekurovedza muviri nekukurumidza mushure mekushanda kunze (kureva, mukati memaminitsi gumi nemashanu) zviri nani pane kudya awa imwe mushure, Reed anotiudza. Saka uine izvo mupfungwa, hezvino izvo zvakanakisa zvepashure-workout chikafu uye masvutugadzike ekurongedza mubhegi rako rekurovedza muviri.
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Foxys_forest_manufacture/Getty Images1. Yogati
Kana kuti cottage cheese, kana iwe uri mumhando yechinhu ichocho. Ose ari maviri anopa yakanakisa sosi yeprotein post-workout, anodaro mitambo dietitian Angie Asche . Kuti uwedzere antioxidant uye carbohydrate kukurudzira, anokurudzira kuwedzera michero mitsva kana diced miriwo. Extra bonus? Calcium uye vhitamini D-yakapfuma zvekudya zvinobatsira kusimbisa mapfupa uye kudzivirira kutyoka.
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sveta_zarzamora / Getty Images2. Hummus uye Whole Grain Crackers
Mushure mekurovedza muviri, muviri wako unofarira chikafu chine makabhohaidhiretsi nekuti chinopiswa muzvitoro zvawo zvese, nyanzvi yezvekudya Lindsey Joe anotsanangura. Kuzadza zvitoro izvi (aka glycogen), pamusoro pezviyo zviviri zvakakanyiwa zvine mapuroteni-akapfuma (uye zvinonaka chose) hummus .
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LightFieldStudios/Getty Images3. Mazai
Uye kwete vachena chete. Mazai yolk ane akati wandei akakosha ehutano hwehuropi nemapfupa, anodaro Asche. Anokurudzira kurongedza mazai mashoma-akabikwa mubhegi rako rekurovedza muviri kuti uwane nekukurumidza uye nyore sosi yeprotein, yakabatanidzwa nechimedu chegorosi chese chekudya chekuwedzera carbs mushure mekurovedza muviri.
Rimma_Bondarenko / Getty Images4. Maprotein Shakes
Chikafu chemvura isarudzo yakanaka yekudya kwemashure-yekushanda nekuti inotora nyore uye saka inogona kushandiswa nekukurumidza nemuviri wako, anodaro Reed. Resipi yake yaanofarira? Smoothie yakagadzirwa ne ½ mukombe wemukaka wearumondi, chipunu chimwe cheprotein poda uye & frac12; mukombe sitirobheri. Zvinonaka.
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margouillatphotos/Getty Images5. Salmon Inosvuta
Hove dzine mafuta dzinozivikanwa nekuzvimba kuputika kugona, uye research rakabudiswa mu Clinical Journal yeMitambo Mishonga akawana kuti omega-3 fatty acids inogonawo kubatsira kurerutsa kunonoka kutanga tsandanyama kurwadza (DOMS) mushure mekuita maekisesaizi. Edza kuparadzira gorosi rose nemucheka mutete wekrimu chizi uye kuwedzera nesaumoni inopfungaira kuitira chikafu chinonaka uye chinotakurika.
bhofack2/Getty Mifananidzo6. Yakaderera-Fat Chocolate Mukaka
Kune avo vanoomerwa nekudya mushure mekuita maekisesaizi, iyo American Council pamusoro peKusimbisa muviri rinokurudzira kuedza zvokudya zvinoyerera panzvimbo pezvakaoma. Uye mukaka wechokoreti isarudzo huru, nekuda kwekusanganiswa kwayo kunonaka kwecarbs, mapuroteni nemvura. (Ingoenda nyore pane shuga.)
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