09Kas

Keyif alacağın bir sporu seç ve peşini bırakma. Peki spor öncesi nasıl beslenmeli

Kişiden kişiye göre farklılık gösterir , bireyin yaptığı spor çeşidine göre, bireyin kronik hastalıklarına göre , bireyin uyguladığı diyete göre… Ben burada standart bireylerin sağlık için spor yapan bireylerin spor öncesi beslenmesinden bahsedicem:

Spor öncesi beslenme ile:
– enerji için yakıt ihtiyacını sağlarız
– performansı arttırırız
– kas yıkımını yavaşlatır ve koruruz
– spor sonrası kas yapımına vücudumuzu hazırlarız

Spor öncesi karbonhidratı ve proteini birlikte kullanmak gerekir. Çünkü:
1. Karbonhidratlar spor esnasında birincil enerji yakıtlardır.
2. Vücut spor sırasında karbonhidrat depolarını yakmaya başlar sonra enerji ihtiyacını karşılamak adına yağ depolarına başvurur.
3. Proteinler ise kas kütlesinin spor sonrası tekrar yapılanmasını sağlarken aynı zamanda kas yıkımını engeller.

Spor öncesi örnek öğünler – süt/yoğurt + yulaf + meyve
– tahıllı ekmek arası hazırlanmış ton balıklı sandviç
– peynirli tost + ayran
– yulafla yoğurtla ve meyve hazırlanmış smoothiler gibi ..

bol koşmalı bol yorulmalı bol zıplamalı bol yüzmeli günler dilerim.

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