Kev Noj Qab Haus Huv Rau Kev Ua Tau Zoo
Kev sib tw ntawm cev nqaij daim tawv muaj zog zuj zus nyob rau hauv qhov chaw thiab tsis muaj kev tshawb nrhiav kev tshawb fawb. Yog tias tsis muaj cov ncauj lus tseem ceeb rau cov neeg tuaj koom, lawv nyob ntawm ib qho kev poob qab siv kev sib tw ua ntej kev sib tw. Txawm zuj zus los ntawm kev tawm tswv yim los ntawm cov phooj ywg thiab cov naiskhu.
Kev tshawb nrhiav tsis ntev los no tau hais txog qhov teeb meem no. Ntau tus sau phau ntawv tau muab ib qhov kev qhia txog lawv qhov kev txawj ntse thiab tau muab pov thawj los ntawm cov lus tshawb pom los ntawm cov ntaub ntawv tshawb fawb kom zoo. Cov pab pawg tau rub tawm cov kev qhia txog "calories thiab macronutrients, kev noj haus sijhawm thiab kev noj mov, kev noj haus kev noj haus , cov teeb meem ntawm kev xav hauv psychosocial thiab" lub caij muaj hnub nyoog. "
Qhov teeb meem tsis tu ncua rau ntau tus neeg sib tw yog tsis muaj kev txawj ntse kom lawv ua raws li "ib qhov me me-haum-tag nrho" kev noj haus thiab kev pab cuam ntxiv. Qhov no ua rau ntau tus cev nqaij daim tawv tsis tuaj yeem ncav cuag lawv cov hom phiaj thiab tawm tsam nrog cov laj thawj.
Cov ntaub ntawv pov thawj-raws li nyuam qhuav luam tawm los ntawm Phau Tsoom Fwv Cov Koom Haum Hauv Zej Zog (International Society of Sports Nutrition) tau muab qee lub teeb rau ntawm theem tseem ceeb ntawm kev npaj ua ntej: kev noj haus thiab kev txhawb nqa. Cov lus piav qhia zoo heev thiab nyeem ntawv zoo heev. Cov tshooj no yooj yim qhia cov lus piav txog kev noj haus thiab cov lus pom zoo rau cov macronutrients.
Caloric Intake
Feem ntau, kev sib tw ua raws li qhov tsawg kawg ntawm 2 mus rau 4-lub hlis noj zaub mov. Lub hom phaj tseem ceeb yog cov rog rog thiab ua rau cov leeg mob loj ua ntej los tsoo cov theem.
Txhua tus neeg pib ntawm lub cev rog feem pua thiab cov leeg mob. Ua kom muaj peev xwm muaj peev xwm ua kom sib npaug rau cov kev lag luam tshwj xeeb rau qhov kev hloov ntawm tus neeg koom nrog los ntawm txoj kev cob qhia yog qhov tseem ceeb. Qhov no yog qhov uas nws ua tau lo vim qhov tsis muaj kev tshawb fawb rau lub cev ntawm cev nqaij daim tawv.
Kev tshawb fawb pom tias, "nws yuav tsum tau xav tias caloric intake ntawm qhov pib ntawm lawv cov kev npaj yuav yuav tsum tau kho raws lub sij hawm vim lub cev muaj zog thiab metabolic adaptation tshwm sim." Los ntawm kev hnyav dhau los yuav ua rau poob ntawm lub cev rog (LBM ) thiab lub zog. Dab tsi ua tau zoo dua rau kev tuav tseg LBM yog poob qis ntawm .5kg lossis 1.1lbs toj asthiv (kwv yees li 500 tauj ib hnub twg).
Daim duab no muaj raws li 154lb neeg koom tes ntawm 13% lub cev rog thiab tsis tshaj 15 lau ntawm lawv qhov sib tw thiab muab sijhawm 3 lub hlis. Qhov no txhais tau hais tias yog tus sib tw uas muaj ntau tshaj li qhov hnyav thiab lub cev muaj rog yuav xav tau cov kev poob phaus sai sai thiab yuav raug poob ntawm lub cev rog (LBM).
Txo sijhawm yuav tsum raug tso cai rau kev npaj rau kev sib tw. Qhov no yuav pab tiv thaiv kom tsis txhob muaj kev phom sij los ntawm kev hnyav dua li LBM. Kuj, qhov kev pab cuam ntev yuav tsum tau hais rau txhua yam sib tw lub cev. Cov sij hawm luv luv rau cov neeg tuaj yeem tshaj piv rau cov neeg muaj feem pua lub cev rog feem piv txwv.
Tau 12 lub lim tiam ntawm kev tshawb fawb ntawm cov txiv neej bodybuilders qhia qhov hnyav hnyav thaum lub sij hawm kawg 3 lub lim tiam ntawm kev npaj ua ntej. Qhov no ua rau lub cev tsis muaj zog (LBM). Nws yog pom zoo kom siv cov txheej txheem kev poob qis dua thaum lub sij hawm xaus ntawm kev npaj ua ntej sib tw nrog piv rau pib kom tsis txhob poob LBM.
Protein
Protein yog ib qho tseem ceeb rau kev sib tw ua kom tiav thiab pab cov neeg sib tw ua kom lawv lub cev rog (LBM) lossis nqaij. Cov txheej txheem tshawb fawb qhia 1.2 rau 2.2 g / kg ntawm lub cev muaj zog yog txaus rau qee cov neeg ncaws pob. Qee tus cev nqaij daim tawv yuav xav tau ntau dua vim kev kawm tshaj lij thiab kev mob caloric.
Ntau qhov kev tshawb fawb pom tau hais tias qhov tseem ceeb ntawm kev ua kom zoo txaus nitrogen. Tsis tas li ntawd tau hais tias yog qhov kev ua si tsis zoo uas cuam tshuam txog kev tshuaj lom neeg. Nitrogen yog ib hom tshuaj lom neeg muaj tshwm sim hauv peb lub cev, feem ntau cov nqaij tawv thiab qhov tseem ceeb rau lub neej.
Cov cwj pwm tsis zoo los ntawm nitrogen yog txuas rau cov leeg kab mob, kev raug mob thiab lub sijhawm ntawm kev yoo mov. Muaj protein ntau yuav pab kom cov neeg sib tw ua kom muaj kev sib tw zoo txaus rau qhov kev loj hlob thiab kev kho mob.
"Cov kev tshawb xyuas tsis ntev los no tau muab los ntawm Helms thiab al., Ntawm cov protein ntau hauv kev ua haujlwm tsis tau kawm, lean ncaws pob thaum lub sijhawm caloric qhia ntau ntawm 2.3-3.1 g / kg ntawm LBM, uas tej zaum yuav tsim nyog rau bodybuilding."
Ntau cov kev tshawb fawb txog kev xav tau thiab cov ncaws pob tau ua tiav. Kev tshawb xyuas ntau dua ntawm kev sib tw ntawm kev sib tw thiab kev tsim kho lub cev yog qhov kev lees paub ntawm cov kev cai sib txawv rau txhua qhov kev ua si.
Carbohydrates
Carbohydrates muab lub zog rau cov bodybuilders kom dhau los ntawm lawv txoj kev sib tw-kev npaj ua ntej. Txawm li cas los xij, txoj cai carb yuav txawv rau txhua tus neeg koom. Carb tsis txaus yuav tsis tuaj yeem ua haujlwm kev kawm thaum siv cov nqi ntawm carbohydrates yuav pab tau zoo.
Cov kev tshawb fawb tsis ntev los no qhia tias siv cov zaub carbs ntawm tus nqi ntawm 4-7 g / kg ntawm lub cev qhov hnyav thiab nyob ntawm seb lub sijhawm ntawm kev cob qhia zoo li cas. Txawm li cas los xij, nws kuj tau qhia txog kev sib tw ua rau lub cev ua pob txha nyob rau hauv caloric deficit yuav tsum tau kom muaj raws li cov protein thiab rog uas yuav tsum tau. Qhov no yuav cuam tshuam nrog lawv lub peev xwm los ua kom tiav siab kawg ntawm carb kom tsawg.
Zuag qhia tag nrho, cov ntaub ntawv no muab ib qho zoo rau kev pib thiab xyuas kom paub meej txaus noj carbonhydrate thaum lub sij hawm sib tw-npaj. Raws li cov neeg sib tw mus txog lawv lub hom phiaj hnyav thiab lub cev rog feem pua, nws tau pom zoo tias yog ib qho tseem ceeb tsim kom muaj caloric deficits los ntawm nce carbohydrates los ntawm 25-50g. Qhov no yuav pab khaws cia nqaij ntshiv thiab kev ua kis las.
Qis dua carbohydrate thiab protein ntau dua tuaj yeem tuaj yeem muab cov txiaj ntsim zoo rau cov cev ua rau lub cev. Txawm li cas los xij, kev tshawb fawb pom tias muaj kev txwv tsis pub muaj kev txwv rau qhov kev txo qis dua ntxiv yuav ua rau tus neeg sib tw yuav muaj kev pheej hmoo rau lean body mass (LBM) poob thiab txo qhov ua tau zoo.
Txoj kev tshawb fawb tiav: "Tej zaum cov neeg sib tw uas ncav cuag cov leanest yuav ua rau cov tshuaj tsis muaj zog nyob rau hauv kev ua tau zoo." Cov kws tshawb fawb kawm 11-lub lim piam ntawm kev sib tw kawg tau qhia tias muaj cov carbs ntau dua thaum lub lis piam kawg ntawm kev noj haus yuav tau tiv thaiv tsis zoo hormonal thiab metabolic hloov uas txo cov neeg sib tw lub cev rog.
Sibhawm
Lean protein thiab carbs yeej ib txwm yog cov thawj macronutrients ntawm kev txhawj xeeb rau kev sib tw ua kev sib tw ua piv rau cov rog. Qhov tseem ceeb ntawm kev noj qab haus huv kom tsawg dua tuaj yeem raug tsis pom zoo raws li qhov tseem ceeb.
Cov roj ntsha kom txaus yuav txuas rau kev tswj cov tshuaj anabolic hormone concentrations. Kev tshawb fawb pom tias muaj roj muaj qhov muaj feem cuam tshuam rau lean body mass (LBM) thaum lub sijhawm dieting. Qhov kev sib cav tshwm sim "rau kev noj kom tsawg ntawm 20 mus rau 30% ntawm cov calories tau zoo los ua kom zoo dua testosterone theem hauv lub zog ncaws pob."
Vim tias muaj cov protein ntau thiab carbohydrate ntshaw, qee qhov kev tshawb fawb pom tias cov feem pua no kuj siab dhau. Lwm cov kev tshawb fawb tau tso teeb ntawm lub cev muaj pes tsawg leeg thiab caloric nyiaj txiag yog qhov teeb meem tseem ceeb nrog txo lowester testosterone thiab tsis rog rog kom tsawg ib leeg.
"Nyob rau hauv kev tshawb fawb ncaj qha ntawm cov tub ntxhais kawm ntawv uas tsis muaj kev sib tw ua tsis muaj kev txwv tsis pub muaj cov khoom noj muaj roj tsawg, cov kev pabcuam txo qis uas ua kom muaj cov carbohydrate qib zoo rau kev tiv thaiv LBM poob dua qis carbohydrate, muaj roj ntau dua."
Nws pom cov roj tsawg ntawm cov tswv yim ntawm 15-20% yuav tsim nyog yog tias cov carbohydrate kom zoo thiab cov protein ntau yuav khaws cia.
Tshawb nrhiav koj xav paub
Cov kev tshawb fawb ntev ntev yuav tsum tau ua rau lub cev tsim kho thiab npaj rau kev sib tw.
Mob nqaij dysmorphia (tsis txaus siab rau lub cev duab) thiab kev noj zaubmov tuaj yeem tshwm sim hauv cov cev nqaij daim tawv thiab kev paub ntxov ntxov tseem ceeb heev kom tsis txhob muaj teeb meem kev mob nkeeg.
Cov ntu tsis muaj hnub nyoog los yog kev txiav ntawm kev zwm yuav yog qhov teeb meem rau cov poj niam cev nqaij daim tawv.
Kev npaj ua ntej yog ib qho kev ua si ntawm txhua tus neeg thiab txhua lub cev yuav teb rov qab rau kev noj zaub mov txawv. Txawm hais tias cov lus pom zoo tau muab, kev tswj ntawm cov txheej txheem kev noj haus yuav tsim nyog.
Cov chaw
Phau Duab ntawm Lub Koom Haum Thoob Ntiaj Teb Cov Khoom Noj, Cov Ntawv Pom Zoo-cov lus pom zoo rau lub cev tsim kho lub cev kev sib tw: kev noj haus thiab kev txhawb ntxiv, Eric R Helms li al., 5/12/14
International Journal of Sports Khoom noj khoom haus, Kev xaiv zaub mov ntawm cov khoom qub, Sandoval WM thiab lwm tus, 3/91
Phau ntawv Journal of American Dietetic Association, Metabolic profiles, noj zaub mov, thiab kev coj noj coj ua ntawm championship txiv neej thiab poj niam cev xeeb tub, Kleiner SM thiab al., 7/90
Cov Tshuaj Tiv Thaiv Kev Ua Si Abstract, Macronutrient xav txog kev ua si ntawm lub cev ntawm lub cev, Lambert CP thiab al., 2004
Phau Qhia Txog Cov Qhia Kev Kawm, Cov Lus Qhia Txog Cov Lus Qhia, Cov Lus Qhia Txog Lub Tebchaws Cov Ncauj Lus Cov Lus Qhia: Cov Kev Noj Qab Nyob Zoo thiab Cov Kev Xyaum Tu Mob hauv Kev Ua Si thiab Kev Xyaum, 6/11