He aha kāu e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana: ʻo 6 mau meaʻai maikaʻi loa ma hope o ka hoʻomaʻamaʻa

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

Ua koho ʻoe i kahi papa inoa pepehi kanaka, kikoo loa a hāʻawi i 150 pakeneka i kāu hoʻomaʻamaʻa. No laila ua pau ʻoe, ʻeā? ʻAʻole wikiwiki loa. ʻO ka meaʻai āu e ʻai ai i loko o nā minuke mua ma hope o ka hoʻomaʻamaʻa ʻana kekahi o nā ʻāpana koʻikoʻi o ka hoʻomaʻamaʻa ʻana, wahi a ka mea hoʻomaʻamaʻa pilikino. ʻO Lisa Reed .

I mea e kōkua ai i kou kino e ho'ōla wikiwiki, e like me ka hoʻoponopono ʻana a me ke kūkulu ʻana i nā ʻiʻo ʻiʻo hou, makemake ʻoe e hoʻopiha hou i ka pahu ma hope koke o ka hana ʻana me ka liʻiliʻi o nā haʻahaʻa a me ka protein. Pehea koke? Ua hōʻike ʻia ka noiʻi ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai ma hope o ka hoʻomaʻamaʻa ʻana (ʻo ia hoʻi, i loko o 15 mau minuke) ma mua o ka ʻai ʻana i hoʻokahi hola ma hope, haʻi mai ʻo Reed iā mākou. No laila me ka noʻonoʻo, eia nā meaʻai a me nā meaʻai maikaʻi loa ma hope o ka hoʻomaʻamaʻa ʻana e hoʻokomo i loko o kāu ʻeke gym.

PILI: 8 Nā meaʻai ʻaʻole pono ʻoe e ʻai ma mua o kahi hoʻomaʻamaʻa

1. Yogurt

A i ʻole ka cottage cheese, inā ʻoe i loko o kēlā ʻano mea. Hāʻawi nā mea ʻelua i kahi kumu maikaʻi o ka protein post-workout, wahi a haʻuki mea ʻai meaʻai Angie Asche . No ka hoʻonui ʻana i ka antioxidant a me ka hoʻoulu ʻana i ka carbohydrate, ʻōlelo ʻo ia e hoʻohui i nā huaʻai hou a i ʻole nā ​​​​huaʻai diced. bonus hou? ʻO nā meaʻai waiwai nui o ka calcium a me ka huaʻa D e hoʻoikaika i nā iwi a pale i ka haki.

PILI: 6 Nā meaʻai olakino (a ʻono) i kiʻekiʻe i ka Vitamin D

2. ʻO Hummus a me nā ʻōpala palaoa holoʻokoʻa

Ma hope o ka hoʻomaʻamaʻa ʻana, makemake kou kino i nā meaʻai i loaʻa i ka carbohydrate no ka mea ua puhi ʻia i loko o nā hale kūʻai ikehu a pau, wehewehe ʻo Lindsey Joe ka meaʻai meaʻai. No ka hoʻopiha hou ʻana i kēia mau hale kūʻai (aka glycogen), e kau i ʻelua mau pahū palaoa piha me ka hummus waiwai nui (a ʻono loa).

PILI: 7 mau ala e loaʻa ai ka protein inā ʻoki ʻoe i ka ʻiʻo

3. Huamoa

ʻAʻole wale nā ​​keʻokeʻo. He nui nā meaʻai koʻikoʻi no ka lolo a me ka iwi i nā yolks, wahi a Asche. Manaʻo ʻo ia e hoʻokomo i kekahi mau hua manu i hoʻolapalapa ʻia i loko o kāu ʻeke hale hauʻoli no kahi kumu wikiwiki a maʻalahi hoʻi o ka protein, i hui pū ʻia me kahi ʻāpana o ka palaoa palaoa holoʻokoʻa no nā kalapona hou ma hope o ka hoʻomaʻamaʻa.

4. Nalu ʻO Protein

He koho maikaʻi loa ka meaʻai wai no ka pāʻina ma hope o ka hoʻomaʻamaʻa ʻana no ka mea hiki ke hoʻohana wikiwiki ʻia e kou kino, wahi a Reed. ʻO kāna meaʻai punahele? He smoothie i hana ʻia me & frac12; kīʻaha waiu ʻalemona, hoʻokahi puna o ka pauka protein a me & frac12; kīʻaha strawberry. ʻono.

PILI: 5 Pauda Protein ma ka mea kanu i kaulana loa i keia manawa

5. Samona puhi

ʻIke ʻia ka iʻa momona no ko lākou hiki ke hoʻopau i ka mumū, a noiʻi paʻi ʻia ma ka Nūpepa Haukino o ka Lapaʻau Haʻuki Ua ʻike ʻia e hiki i nā ʻakika momona omega-3 ke kōkua i ka hōʻoluʻolu ʻana i ka hoʻomaka ʻana o ka ʻeha ʻiʻo (DOMS) ma hope o ka hoʻoikaika kino. E ho'āʻo e hohola i kahi ʻōwili palaoa holoʻokoʻa me kahi ʻāpana lahilahi o ka tilika ʻaila a hoʻopaʻa ʻia me ka salmon puhi no kahi meaʻai ʻono a lawe ʻia.

6. ʻO ka waiu kokoleka haʻahaʻa momona

No ka poʻe paʻakikī e ʻai ma hope o ka hoʻoikaika kino, ka ʻAha ʻAmelika ma ka hoʻoikaika kino manaʻo e hoʻāʻo i nā meaʻai wai ma mua o nā mea paʻa. A ʻo ka waiū kokoleka kahi koho maikaʻi loa, mahalo i kāna hui ʻono ʻana o nā kalapona, protein a me ka wai. (E hele maʻalahi i ke kō.)

PILI: He aha kāu e ʻai ai ma mua a ma hope o kēlā me kēia hoʻomaʻamaʻa, e like me ka Fitness Pros

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele