Yog koj noj 30-60 feeb ua ntej: Nws raug nquahu kom koj noj siab carbohydrate, cov protein tsawg, thiab cov khoom noj txom ncauj tsis muaj rojua ntej kev tawm dag zog. (Saib cov piv txwv hauv qab no.) Yog tias koj noj 2-3 teev ua ntej: Nws raug nquahu kom koj noj cov carbohydrates ntau, cov protein ntau, cov zaub mov muaj roj tsawg ua ntej kev tawm dag zog.
Puas yog qhov nqa hnyav ntawm lub plab khoob?
Ntsib plab khoob yuav tsis ua mob rau koj cov txiaj ntsig, tsuav yog koj tsis noj ob pluas tshais 'xws li zaub mov rau pluas su thiab feem ntau noj noj qab haus huv, hais tias Melody L. … Schoenfeld, uas lees txim rau "yuav luag ib txwm nqa hauv lub xeev yoo mov" vim nws lub sijhawm, hais tias nws tsis tau pom qhov poob.
Kuv yuav tsum noj ua ntej lifting thaum sawv ntxov?
Noj ua ntej koj qhov kev tawm dag zog thaum sawv ntxov yuav pab muab koj lub cev nrog cov roj uas nws xav tau. Rau qee yam kev tawm dag zog, xws li kev cob qhia lub zog thiab kev tawm dag zog ntev ntev, cov kws tshaj lij pom zoo kom noj zaub mov me me lossis khoom noj txom ncauj uas muaj carbohydrates thiab cov protein me ntsis 1-3 teev ua ntej koj tau txais pib.
Kuv yuav tsum noj dab tsi 30 feeb ua ntej kev tawm dag zog?
yam zoo tshaj plaws noj 30 feeb ua ntej kev tawm dag zog suav nrog oats, protein shakes, bananas, tag nrho cov nplej, yogurt, txiv hmab txiv ntoo tshiab, qe boiled, caffeine thiab smoothies.
Kuv yuav tsum noj dab tsi ua ntej nqa hnyav?
Ntawm no yog peb cov xaiv saum toj kawg nkaus rau noj dab tsi ua ntej kev tawm dag zog
- Tag nrho cov nplej ci, txiv laum huab xeeb lossis almond butter thiab txiv tsawb hlais. …
- qaib thighs, mov thiab steamed zaub. …
- Oatmeal, protein hmoov thiab blueberries. …
- Scrambled qe, veggies thiab avocado. …
- YProtein smoothie.
