Afotusɛm ntiantia
- Pair protein with carbs at your next meal.
- Drink water to replace what you sweated out.
- Eat within a couple of hours, no rush needed.
Wuwie apɔw mu dwumadi a emu yɛ den na wo ho yɛ wo fɛ, na afei nnɔnhwerew kakra akyi no, w'ahoɔden sa. Anaasɛ wonyan adekyee na wo ho ayɛ den sen sɛnea wususuwii. Nea ɛrekɔ so no fa bi ne ahoɔdengye, na ahoɔdengye no fa bi ne nea wudi wɔ akyi a woakeka wo ho.
Apɔw mu dwumadi ne nea wode hia. Aduane ne ahomegye ne nea wode ma. Sɛ wode wo ho hyɛ a, wode ahoɔden a wɔakora so di dwuma na wode ahokyere kakraa bi ba wo ntini mu. Nsiesie a edi akyi no na wonya ahoɔden ne ahoɔden ankasa. Sɛ wudi yiye wɔ akyi a, wode nea nsiesie no hia ma no. Sɛ wugyae a, wo nipadua da so nya ahoɔden, na ɛnam brɛoo na ɔbrɛ ne ɔyaw a anka wopɛ sɛ wokwati no pii ka ho.
Nneɛma abien a wo nipadua pɛ sɛ ogye bio
Apɔw mu dwumadi akyi no, ahiade abien na ɛkɔ soro.
Nea edi kan ne aboa nam mu ahoɔden (protein), nneɛma a wɔde san kyekye ntini. Ntini nsiesie kɔ soro wɔ nnɔnhwerew a edi w'apɔw mu dwumadi akyi no mu, enti sɛ wode protein bi ma no a, ɛboa saa adeyɛ no. International Society of Sports Nutrition kyerɛ protein bɛyɛ gram 20 kɔsi 40 ma mpanyimfo dodoɔ, dodow a ɛwɔ nkesua abien ne yogurt mu, akokɔ anaa apataa sin a ɛyɛ nsayam kɛse, anaa protein bi a wode gu nsã mu.
Nea ɛto so abien ne carbohydrate, a ɛsan hyɛ ahoɔden a wɔfrɛ no glycogen no ma, nea wo ntini hyew wɔ apɔw mu dwumadi mu no. Eyi ho hia kɛse wɔ dwumadi a ɛware anaa emu yɛ den akyi. Sɛ wode carbohydrate ka wo protein ho a, ɛyɛ adwuma abien: ɛhyɛ ahoɔden no ma na ɛboa protein no ma ɛyɛ n'adwuma. Dwen mmɔre, ataaduaba, oats, aduaba, anaa paanoo a wɔnyam mu a wode ka saa protein no ho.
Wunhia tumtum sononko anaa apɔw mu nsã ma eyi mu biara. Aduane a wɔtaa di no yɛ adwuma no fɛfɛɛfɛ.
Na "bere kakraa" no nso ɛ?
Ebia woate sɛ ɛsɛ sɛ wudi wɔ simma 30 mu anaasɛ w'apɔw mu dwumadi asɛe kwa. Wubetumi ato wo bo ase wɔ ɛno ho. Anabolic-window adwene dada no ayɛ mmerɛw. Nhwehwɛmu foforo kyerɛ sɛ bere a wo ntini de protein di dwuma yiye no trɛw sen sɛnea na wogye di kan no, ɛkɔ nnɔnhwerew pii so sen sɛ ɛto mu pi simma aduonum akyi.
Nea ɛkyerɛ wɔ adeyɛ mu ne sɛ: di aduane a ɛkari pɛ wɔ nnɔnhwerew kakra mu sɛ wuwie a, na wo ho da so yiye. Sɛ wode wo ho hyɛɛ adekyee ntɛm na anɔpa aduane reba ntɛm ara a, saa anɔpa aduane no ne wo ahoɔdengye aduane. Wunhia sɛ wode wo nsa bɛhwehwɛ nsã wɔ kaa gyinabea hɔ.
Bere no ho hia kakra sen sɛ woreyɛ apɔw mu dwumadi a emu yɛ den abien a abɛn ne ho, anaasɛ wode yam hunu yɛ dwumadi anɔpa. Saa tebea no mu no, sɛ wonya biribi ntɛm a ɛboa. Nnipa dodoɔ a wɔwɔ nhyehyɛe a ɛyɛ daa mu no, aduane a edi hɔ a wɔtaa di no yɛ.
Mma wo werɛ mfi nsuo
Ahoɔdengye nyɛ aduane a emu yɛ den nko ho asɛm. Wohwere nsuo bere a worefi fifire, na sɛ wode bɛhyɛ ananmu a ɛboa biribiara fi w'ahoɔden so kɔ wo ɔyaw so kɔsi w'apɔw mu dwumadi a edi hɔ so. Su a ɛyɛ mmerɛw: nom nsuo fa hyɛ nea wohwere no ananmu yiye, na ma wo dwonsɔ kɔla no nkyerɛ wo kwan, nea ɛyɛ fitaa no na ɛyɛ botae, sɛ ɛyɛ tuntum a, ɛkyerɛ sɛ nom pii. Sɛ wufii fifire kɛse anaa woyɛɛ dwumadi wɔ ɔhyew mu a, nkyene kakra a wode ka w'aduane ho boa wo nipadua ma ɛkura nsuo a wonom no mu.
Ahoɔdengye aduane kakraa bi a ɛyɛ mmerɛw
Eyi mu biara nyɛ nea ɛyɛ den. Prɛte bi a ɛsiesie biribiara komm:
- Greek yogurt a wode nnuaba nketenkete ne granula kakra agu so
- Nkesua ne avocado a ɛgu paanoo a wɔnyam mu so
- Akokɔ anaa tofu a wode mmɔre ne atosode ka ho
- Nsã a wode nufusu anaa protein bi, kwadu, ne oats bi ayɛ
- Tuna anaa salmon a wode ataaduaba a wɔatoto ka ho
Fa nea ɛfata bere no. Ahoɔdengye aduane a eye sen biara ne nea wubedi ankasa.
Ma ɛnyɛ pɛ
Nokware kakra a ɛyɛ mmerɛw. Sɛ w'apɔw mu dwumadi yɛ nantew a ɛyɛ mmerɛw anaa honam ntini a wode trɛw no kakra a, wunhia ahoɔdengye nhyehyɛe. W'aduane a ɛkari pɛ a wutaa di no kata wo so dada. Saa adidi a wɔahyɛ da yi nya mfaso wɔ mmɔdenbɔ a emu yɛ den anaa ɛware akyi, anaasɛ bere a woyɛ apɔw mu dwumadi pii na wo ho abrɛ wo.
Na sɛ woresiesie akwahosan ɔyare bi te sɛ asikyiresɛm (diabetes) anaa asaadwe haw, anaasɛ wɔaka akyerɛ wo sɛ hwɛ wo protein anaa carbohydrate a wudi so a, fa akontaabu a ɛwɔ ha no sɛ mfiase na bisa wo ɔyaresafo anaa aduandwumayɛni a wɔakyerɛw ne din nea ɛfata wo. Aduane yɛ ahoɔdengye no fa baako. Nna ne ahomegye nna soa adesoa no fa kɛse saa ara. Ma mmɔdenbɔ no aduane, ma no bere, na ma wo nipadua dane nnɛ adwuma yɛ ɔkyena ahoɔden.
Mmeae a Nsɛm Firi
- National Center for Biotechnology Information, International Society of Sports Nutrition position stand: Nutrient timing
- National Center for Biotechnology Information, Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance
- Healthline, Post-Workout Nutrition: What to Eat After a Workout