Koj tau xaiv cov npe tua neeg tua neeg, ncab kom huv si thiab muab 150 feem pua hauv koj qhov kev tawm dag zog. Yog li tam sim no koj ua tiav, txoj cai? Tsis ceev. Cov zaub mov uas koj noj hauv thawj ob peb feeb tom qab kev tawm dag zog yog ib qho tseem ceeb tshaj plaws thiab tsis muaj txiaj ntsig ntawm kev cob qhia, hais tias tus kws qhia tus kheej Lisa Reed .
Txhawm rau pab koj lub cev rov qab sai dua, nrog rau kev kho thiab tsim cov leeg nqaij tshiab, koj yuav xav rov ua dua sai sai tom qab ua haujlwm nrog me me ntawm carbohydrates thiab protein. sai npaum li cas? Kev tshawb fawb tau pom tias kev noj zaub mov tom qab qoj ib ce tam sim tom qab ua haujlwm tawm (piv txwv li, hauv 15 feeb) zoo dua li noj ib teev tom qab, Reed qhia peb. Yog li nrog qhov ntawd hauv siab, ntawm no yog cov zaub mov zoo tshaj plaws tom qab ua haujlwm thiab khoom noj txom ncauj kom ntim rau hauv koj lub hnab gym.
Hais txog: 8 Cov zaub mov koj yuav tsum tsis txhob noj ua ntej kev tawm dag zog
Foxys_forest_manufacture/Getty Images1. Yogurt
Los yog tsev cheese, yog tias koj nyob rau hauv qhov zoo li ntawd. Ob leeg muab qhov zoo tshaj plaws ntawm cov protein tom qab ua haujlwm, hais tias kev ua si kws noj zaub mov Angie Asche . Rau ib qho ntxiv antioxidant thiab carbohydrate boost, nws pom zoo kom ntxiv cov txiv hmab txiv ntoo tshiab los yog zaub diced. Ntxiv nyiaj ntxiv? Calcium thiab vitamin D-nplua nuj zaub mov pab ntxiv dag zog rau cov pob txha thiab tiv thaiv pob txha.
Hais txog: 6 Noj qab nyob zoo (thiab qab) Cov zaub mov uas muaj vitamin D siab
sveta_zarzamora / Getty Dluab2. Hummus thiab Whole Grain Crackers
Tom qab kev tawm dag zog, koj lub cev nyiam cov khoom noj uas muaj carbohydrate vim tias nws tau hlawv tag nrho nws lub khw muag khoom hluav taws xob, tus kws qhia noj haus Lindsey Joe piav qhia. Txhawm rau ntxiv cov khw muag khoom no (aka glycogen), sab saum toj ob peb ntawm cov nplej tag nrho nrog cov protein-nplua nuj (thiab qab kawg) hummus .
Hais txog: 7 Txoj Kev Tau Txais Cov Protein Yog tias koj txiav rov qab rau nqaij
LightFieldStudios / Getty Dluab3. Qog
Thiab tsis yog cov dawb xwb. Qe yolks muaj ntau yam khoom noj tseem ceeb rau lub hlwb thiab pob txha noj qab haus huv, hais tias Asche. Nws qhia kom ntim ob peb lub qe tawv nqaij rau hauv koj lub hnab gym kom ceev thiab yooj yim ntawm cov protein, koom nrog ib daim ntawm cov nplej tag nrho rau cov carbs ntxiv tom qab ua haujlwm.
Rimma_Bondarenko / Getty Dluab4. Protein Shakes
Kev noj haus ua kua yog qhov kev xaiv zoo rau kev noj zaub mov tom qab ua haujlwm vim tias nws nqus tau yooj yim dua thiab yog li siv tau sai dua los ntawm koj lub cev, hais Reed. Nws daim ntawv qhia nyiam? Lub smoothie ua nrog ½ khob mis nyuj almond, ib diav ntawm cov hmoov protein thiab frac12; khob strawberries. Qab heev.
Hais txog: 5 Nroj tsuag-raws li Protein hmoov uas tseem ceeb heev tam sim no
Margouillatphotos / Getty Dluab5. Haus luam yeeb
Cov ntses rog yog paub txog lawv qhov mob busting peev xwm, thiab kev tshawb fawb luam tawm nyob rau hauv lub Clinical Journal of Sports Medicine pom tias omega-3 fatty acids kuj tuaj yeem pab txo qis qhov mob nqaij mob (DOMS) tom qab kev tawm dag zog. Sim kis tag nrho cov nplej qhwv nrog ib txheej nyias ntawm cream cheese thiab topping nrog smoked salmon rau cov khoom noj txom ncauj qab thiab nqa tau yooj yim.
Duab los ntawm bhofack2 / Getty Images6. Cov mis nyuj muaj roj tsawg
Rau cov neeg uas pom tias nws nyuaj rau noj tam sim tom qab qoj ib ce, American Council on Exercise qhia kom sim cov khoom noj ua kua es tsis yog cov khoom khib nyiab. Thiab cov mis nyuj chocolate yog ib qho kev xaiv zoo, ua tsaug rau nws cov cua sib xyaw ntawm carbs, protein thiab dej. (Cia li mus yooj yim ntawm cov suab thaj.)
Hais txog: Noj dab tsi ua ntej thiab tom qab txhua qhov kev tawm dag zog, Raws li Fitness Pros
