Qhov zoo tshaj plaws Spartan haiv neeg noj zaub mov noj ua ntej, tom qab, thiab thaum lub sij hawm tshwm sim, raws li Dietitians

Zoo Siab

• Khoom noj haiv neeg Spartan 101
• Pre-Siv noj mov
• Thaum lub sijhawm ua haujlwm
• Noj Mov Tom Qab Kev Sib Tw
• Ntsuam xyuas rau

Cov xwm txheej kev ua siab ntev txawm tias nyuaj tshaj plaws ntawm qhov nyuaj. Cov kev sib tw nyuaj no tsis yog nyuaj rau lub cev xwb, tab sis kuj nyuaj rau lub hlwb thiab. Tias yog vim li cas thiaj paub cov zaub mov zoo tshaj plaws suav nrog hauv koj cov zaub mov yog qhov tseem ceeb rau kev ua tau zoo tshaj plaws. Raws li tus kws kho mob sau npe, kuv txoj haujlwm yog los qhia koj lub luag haujlwm tseem ceeb ntawm kev noj zaub mov noj hauv kev pub koj cov tsiaj nyaum sab hauv, zoo li cov zaub mov Spartan haiv neeg.

Ob leeg kuv tus txiv thiab kuv yog cov neeg sib tw Spartan, yog li kuv tuaj yeem ua pov thawj rau tus xov tooj ntawm cov xwm txheej teeb meem cuam tshuam rau koj lub cev - ua rau nws tseem ceeb dua rau roj nrog cov khoom noj muaj txiaj ntsig zoo tshaj plaws Spartan haiv neeg. Yog li, Kuv tau sau kuv tus txiv ua tus npua guinea rau kuv "noj kom muaj kev tiv thaiv" kev sim. Thov so assured, kuv tau soj ntsuam nrog peb tus neeg noj zaub mov noj kom paub meej tias kuv nyob ntawm txoj kev yog thaum muab cov khoom noj zoo tshaj plaws Spartan haiv neeg. Hauv qab no yog lawv cov lus teb thiab saib mus rau Spartan tus neeg sib tw noj zaub mov.

Khoom noj haiv neeg Spartan 101

"Kev siv roj rau kev sib tw tsis sib haum yog zoo ib yam li lwm yam kev ua kom muaj zog. Lub cev lub cev muaj zog yog qhov tseem ceeb dua thaum muaj kev sib tw nyuaj, yog li koj yuav tsum tau noj carbohydrates txaus ua ntej thiab nruab nrab haiv neeg los txhawb cov leeg nqaij loj," Torey hais. Armul, MS, RD, tus cev lus rau Academy of Nutrition thiab Dietetics.

Natalie Rizzo, MS, RD, tus kws noj zaub mov noj zaub mov zoo thiab yog tus tswv ntawm Nutrition a la Natalie, ncha Armul cov lus hais tias: "Ob leeg zoo ib yam nkaus. Kev sib tw Spartan muaj teeb meem, yog li kev qhia yuav suav nrog kev qhia lub cev muaj zog ntau dua li kev sib tw ib txwm muaj. Kuv yuav qhia me ntsis ntxiv cov protein rau hnub qhia ua dag zog, xws li ib qho ntxiv ntawm nqaij qaib lossis mis nyuj chocolate tom qab kev cob qhia. " (Tshawb nrhiav vim li cas cov mis nyuj chocolate tau hu ua "haus dej zoo tshaj tom qab ua haujlwm.")

Tsis muaj ib qho me me-haum-txhua qhov kev daws teeb meem rau cov khoom noj Spartan zoo tshaj plaws, txawm li cas los xij. Tias yog vim li cas cov khoom noj khoom haus xav tau ntawm cov neeg ncaws pob sib txawv nyob ntawm seb lawv lub cev rog feem pua ​​thiab cov hom phiaj kev cob qhia, raws li Alissa Rumsey, MS, RD, kuj yog tus cev lus rau Academy of Nutrition thiab Dietetics.

"Vim qhov sib txawv ntawm qib testosterone thiab qib estrogen, cov poj niam feem ntau muaj 6 txog 11 feem pua ​​ntawm lub cev rog ntau dua piv rau txiv neej thiab feem ntau yuav xav tau tsawg dua calories ntau dua piv rau tus txiv neej ncaws pob," nws piav qhia. "Cov poj niam kuj tseem xav tau cov hlau ntau dua, txij li thaum lawv poob cov zaub mov no txhua lub hlis thaum lub cev ntas."

Armul qhia tias cov poj niam ncaws pob tsom mus rau kev noj cov zaub mov nplua nuj nyob hauv lawv txoj kev kawm, xws li taum, nqaij ntshiv, ntses, ntxiv dag zog rau cov nplej, thiab nplooj zaub ntsuab, uas yog ib feem ntawm kev noj zaub mov zoo. (Muaj feem xyuam: 9 Cov Khoom Noj Muaj Hlau uas Tsis Yog Steak)

Rau 20+ mais kev sib tw nrog ntau dua 50 qhov teeb meem, ob qho tib si Armul thiab Rizzo pom zoo tias thaum nws los txog rau Spartan cov khoom noj sib tw, yooj yim, zom tau yooj yim carbohydrates nrog kev sib xyaw ntawm cov protein yog qhov zoo ntawm roj. Thaum lub sijhawm tshwm sim, lawv hais kom rov ua txhua lub sijhawm nrog cov dej haus electrolyte-carbohydrate thiab/lossis cov kua nplaum, gummies, lossis lwm yam suab thaj yooj yim. Tom qab kev sib tw, nws yog ib qho tseem ceeb kom tau txais kev sib npaug ntawm cov protein thiab carbohydrates rau hauv koj lub cev. (Xav ua kom koj nrawm dua? Tshawb xyuas cov khoom noj uas tuaj yeem ua rau koj nrawm dua.)

Ntxiv rau cov zaub mov Spartan haiv neeg uas koj noj, thaum koj noj lawv, tshwj xeeb tshaj yog tom qab haiv neeg, kuj tseem ceeb. Koj yuav tsum npaj kom tau txais cov protein tsis pub dhau 30 txog 60 feeb ntawm kev sib tw, txawm nws yog "yooj yim protein bar, smoothie nrog cov hmoov protein, lossis ua tiav noj nrog 20 grams lossis ntau dua ntawm cov protein," hais tias Armul.

Hauv qab no, cov zaub mov saum Spartan haiv neeg uas txhawb nqa kuv tus txiv qhov ua tau zoo tshaj plaws.

Pre-Siv noj mov

1 Slice Whole-Grain Bread + 2 Tablespoons Peanut Butter + 1 Banana + 1 Cup Mis

Kwv yees li 60 txog 90 feeb ua ntej pib lub suab nrov, nws yog lub sijhawm los faib cov qhob noom xim kasfes. Tsis yog, tsis yog hom qhob noom ci ci (thov txim). Seb yuav noj dawb los yog nplej nplej tag nrho yog koj xaiv. Thaum nws los txog rau kev ua kis las thiab Spartan haiv neeg cov zaub mov tshwj xeeb, qee cov neeg nyiam cov qhob cij uas muaj fiber ntau. Txawm li cas los xij, yog tias cov khob cij tag nrho ua haujlwm nrog koj lub plab thiab tsis ua rau mob plab hnyuv, txuas ntxiv noj cov qhob cij tag nrho ua ntej mus rau kab pib. (Hais txog: Puas muaj peev xwm muaj fiber ntau hauv koj noj?)

Thaum lub sijhawm ua haujlwm

Gatorade + Snack Bar Bites

Peb tau sim nws tag nrho! Gels, khoom qab zib, hnab; kab hauv qab, txhua qhov ua rau lub plab tsis xis nyob. Peb pom qhov zoo tshaj plaws ntawm kev noj zaub mov zoo uas pab tau nws kom sai sai tawg yog cov nias los ntawm KIND khoom noj txom ncauj tuav (Yuav nws, $ 15 rau 12, amazon.com), ntim nrog 100 feem pua ​​txiv hmab txiv ntoo thiab zaub. Txhua lub bar xa 17g suab thaj ntuj thiab yooj yim zom tau ntawm txoj kev mus. Los ntawm kev txiav cov Spartan haiv neeg cov zaub mov sib xyaw ua ke, nws kwv yees kwv yees li ib teev hauv ib teev ntxiv nrog rau Gatorade (Yuav Nws, $ 18 rau 12, amazon.com) nws haus txhua 20 feeb los ua kom nws cov electrolytes puv.

Noj Mov Tom Qab Kev Sib Tw

Protein Shake + Roasted thiab Salted Shelled Pistachios

Qhov no feem ntau yog lub sijhawm nyuaj tshaj plaws rau cov neeg ncaws pob noj ib yam khoom noj muaj txiaj ntsig. Kuv tus txiv feem ntau yog kho kom txias ntawm nws lub cev thiab tshuaj xyuas nws cov stats tias nws yog kev sib ntaus sib tua noj ib yam dab tsi noj qab nyob zoo thaum lub sijhawm zoo rau nws cov kev xav tau zoo. Tawm ntawm txhua qhov khoom noj sib tw Spartan, cov protein yooj yim nqa co feem ntau tuaj yeem cawm, tshwj xeeb tshaj yog thaum peb nyob deb ntawm tsev thiab tsis muaj cov cuab yeej los npaj. Whey protein - cov protein uas siv rau hauv ntau shakes - kuj yog bioavailable nyob rau hauv lub cev, pab kho cov nqaij ntshiv thiab muab cov as-ham tsim nyog sai sai thaum lub sij hawm rov qab. (Tuav, whey protein txawv li pea protein li cas?)

Muab tshaj 30g ntawm cov protein zoo, cov protein co ua ke zoo kawg nkaus nrog ib txhais tes ntawm ci thiab ntsev pistachios. Ib qho kev noj ib-ounce ntawm ci thiab salted pistachios muab 310 mg ntawm poov tshuaj thiab 160 mg ntawm sodium, tseem ceeb electrolytes uas pab txhawb cov kua dej. Lawm: Pistachios ib txwm muaj cov tshuaj tua kab mob uas ua rau lawv cov xim ntsuab thiab ntshav.

Kev Qhia Tawm: Kuv ua haujlwm nrog Wonderful Pistachios thiab KIND Khoom noj txom ncauj los pab cov neeg siv khoom noj qab haus huv xaiv.

Ntsuam xyuas rau