E hana i kahi maikaʻi loa me ka waikiko kaloka

1 - No ke aha i inu ai nā meaʻona i ka waiʻona'aleka

Ua hele mai ka waiūmaaka maʻamau i kahi mau makahiki i hala aku nei ma keʻano he mea hōʻaihoʻi hōʻaihoʻi hana. Hoʻomaka mau ka hoʻomauʻana i nā hua'ōlelo e kōkua i ka hoʻohuiʻana i ka inoa o ka neʻeneʻi muscle (ulu). Ke hōʻike hou aku nei nā noiʻi e hōʻike ana i ka waiūlati balaki i ka hoʻokūkū pāʻani, mālama i ka palekana pūnaewele, a mālamaʻia ke kino i ka hydrated.

I kekahi manawa, hiki iā mākou ke hoʻokahuli i nāʻoihana pāʻani i ka wā e ola ai ka maʻi. ʻAʻole pono pono ka hoʻohanaʻana i ka nui o ke kālā ma nā'kohana puʻupuʻu 'puʻupuʻu'. Kahe ai ka waiu waikale i nā meaʻono a ma muli o nāʻike e pili ana i nā hōʻike eʻoi aʻe kaʻoihanaʻoi aku ma mua o ka waipiʻi pani pani.

ʻAʻohe mea hōʻailoa aiʻole kālā e makemakeʻia ma hope o kāu kauʻana e mālama ai i ka maʻi o ke ola. Ināʻoe e hoʻomanawanui ana,ʻauʻau, holo kaʻa, a aʻoʻana paha i nā kaumaha, pono kaʻai kūpono i ka hana maikaʻi a me nā hualoaʻa. ʻAʻohe mea nui e kūkulu nei nā poʻe'onila i kahi kino maikaʻi loa me ka waiūkeke balaki a hiki nō hoʻi iāʻoe. E nānā i nā pono o ka wailekaleka ma mua a ma hope o ke kauʻana:

2 - Nānā i kou Kino

ʻO ka hanaʻana kahi mea e pono ai ka meaʻai ka meaʻai. ʻO ka waiūmaaka kahi i kahi maikaʻi loa o ka pilina a me ka waipika. Hāʻawi pūʻia hoʻi nā wai a me nā mea electrolytes e mālama i ke kino i ka pale a me ka palekana.

Ua hōʻike nā haʻawina i nā'ōpili olakino a me nā kinipona'enela i ka pō kōkua me ka ho'ōlaʻana i ka moa a me nā hana ma hope aʻe. ʻO ka lāʻau lapaʻau a me ka hoʻonaʻauao i nā haʻuki a me ka hoʻomehana e makemake e hōʻoia i kēia manaʻo me ka waiūlekaleka.

Ua hanaʻia kekahi aʻoʻana e hōʻoia i ka inuʻana i ka wailakara balaki i ka pō e hoʻomākaukau i nā poʻe kaʻi no ka hoʻokūkū. ʻEwalu mau wāhine hoʻomanawanui, 31 a 34 mau makahiki i komo i nā haʻawina makapō a hāʻawiʻia i ka waiu makalekale aiʻole kahi kahibo 30-minuke kūpono ma mua o ka moe.

I ke kakahiaka aʻe, ua hāʻawiʻia nā wai i ka wai wale nō a holo i 10 mau mile a iʻole 6.2 mile ma kahi pākī. ʻO ka poʻe nāna i inu i ka waileka bilakeke i mua o ka moe eʻoi aku ka wikiwiki o ka manawa ma mua o ka poʻe i pau i ka placebo.

Ua hoʻopauʻia ka waiūneka balaka hiki ke kōkua i ka hoʻokōʻana i ka pono o ka hoʻomaʻemaʻe a me ka pono o nā mea haʻuki ma mua o ka halaʻana i nā kakahiaka.

3 - E hoʻoikaika i kaʻenehana hana

ʻO ka hoʻokomoʻana iā mākou i kahiʻoihana kahi hiki keʻikeʻia e like me ka pilikia me ka hoʻokōʻole i kā mākou glycogen (sugar). Hiki iā mākou ke paʻi maoli i ka pā aʻaʻole mākou e makemake e hoʻomau i ka manawa e paʻaʻole ai kā mākou pahu wai iʻa. Mālamaʻia ka waiūmaaka me keʻano kūpono e hoʻihoʻi i kā mākou glycogen (energy) i ka wā o nā hana maʻamau.

Ua noiʻia nā noiʻi i hōʻikeʻia i kaʻaha kūkākūkā o ka American American College of Sports Medicine i ka waiu waikale no nā hana pāʻani. Ua mālamaʻia ke aʻoʻana ma luna o nā poʻeʻauʻauʻauʻau e kuhi nei i kaʻeleʻele akā pono e hana hou i kēlā lā. Hoʻokumu nā mea noiʻi no ka ho'āʻoʻana i ka waiūkeke balaka e loaʻa ai ka ikaika no ka poʻeʻaʻa e hoʻokō ana i nā hoʻolālā pale nui.

Loaʻa i nā poʻe komo heʻelima mau meaʻauʻauʻauʻau'Ālapa Hui Pūʻali (NCAA) i hana i ka malohi lāʻau. Ua hāʻawiʻia i nā kānaka i ka waiūleka tileka, ka inuʻona a me ka calorieʻole ma muli o ka nui o kaʻauʻau a meʻelua mau hora o ka hoʻolālā. Ua hoʻopau nā mea'auʻauhoe iʻekolu mau hoʻolālā lawelawe maʻamau i hope o ka ho'āla houʻana. Ua hana pinepineʻia nā ho'āʻoʻana i nā pule heʻekolu ma hope e hiki ai ke hōʻiliʻili i kaʻike pololei.

ʻO ka poʻeʻauʻau nāna i inu i ka waiu bilakeke i wikiwiki i 2.1 maukona i kahi pālua 200-mika i ka hoʻohālikeʻana i ka poʻe i pau i ka inuʻona a me ka inu ponoʻole i ka calorie. Ua wikiwiki lākou i kahi pākuʻi he 75 mau mika ma o .5 maukona. Hōʻike nā hopena hope loa i nā pāʻani paʻakai e like me ka waikelekaleka e hoʻonui i ka hana pāʻani.

4 - Hana i ka puhi

Hoʻopau nā hana kaumaha i ko mākou maha. Pono nā meaʻai kūpono a me ka pilina i ka hoʻoponopono a me ke kūkulu houʻana i ka pōʻino. Uaʻike aneiʻoe i ka waiūkeke balaki he 8 grams o ke kalapona maikaʻi ma 8 mau auneke? Ua hōʻike kokeʻia ka Academy of Nutrition and Dietetics , "ma muli o kona mau momona a me ke kinikona maikaʻi,ʻo ka waiu daile ka mea kōkua maikaʻi loa."

ʻO kahi haʻawina i hōʻikeʻia ma ka Journal Journal of the American College of Sports Medicine i keʻeneʻiʻia i ka hōʻailona'eneʻeneʻa holoʻokoʻa (WBPTO) i nā poʻe holoʻumeʻa hoʻomau ma hope o ka inuʻana i ka waiūleke balakoʻole. Hoʻopiliʻia ka hōʻailona o ke kinopoʻano'eneʻeneʻa i keʻano o ka hoʻomau pūmua muscle (ka uluʻana o ka muscle) a me ke kinikō. Loaʻa i loko o nā papaʻelua o ka pule i loaʻa i loko o nā papahana he 6 mau kālepa kāne kūpono i ka wā'ōpio.

Ua pono nā kānaka e holo no 45 mau minuke ma kahi wikiwiki wikiwiki. Hoʻokomoʻia nā mea i loaʻa i 16 mau'aneke o ka waiūkeke balaka a kahi placebo ka mea like. Ua'āʻiliʻia ke koko a me nā hanu makani mai kēlā me kēia mea holo wāwae i loko o ka hola manawa o ka hola 3 ma nā lā 7 a 14. Uaʻimi nā mea noiʻi no ka leucine ihi, kahi amino acids a me ka hale kūkulu o ka protein i loko o nā waihona.

I ka wā o ka wā e ola ai, ua hōʻike nā kānaka i inu i ka wailati paʻakai i ka nui o ka leucine palekana no ka uluʻana o ka muscle. Ua hōʻike pū lākou i ka mea liʻiliʻiʻoi aku o ka lāʻau leucine i ka hoʻohaʻahaʻaʻiaʻana o ka moa. ʻO nā hopena i kaʻimi noiʻi e hōʻike ana i ka waiūlekaleka iʻoi aku ka maikaʻi o ka hanaʻana ma hope o ka uluʻana o ka puʻupuʻu i ka wai inu wai.

5 - He aha ka mea e hoʻonui ai i ka waikōneka?

E nānā kākou i ka waiū, he mea hoʻonani ka waiu daika. He aha ka mea e lilo ai i mea inu maikaʻi loa a ma lalo o nā noiʻi noiʻi e pili ana:

Pūmua maikaʻi loa:

ʻO ka waiūmaaka kahi e pili ana i 8 grams o ka protein maikaʻi ma 8 8 o kaʻoihana. He kiʻekiʻe keʻano o ka momona o ka Milk i ka leucine, kahi o nā Chain Amino Acids (Chained Amino Acids) mua i honoʻia me ka synthesis protein protein (growth).

ʻO ka Carbohydrate i ka ratio kinōneki:

ʻO ka waiūmaaka he 3 a 1 ke kūpona carbohydrate-to-protein. Hōʻike nā haʻawina e hōʻike ana i kēia hui lōkahi he ala kūpono e hoʻihoʻi i nā glycogen (energy) ma hope o nā hana maʻamau.

Fluids a me nā kohopili:

ʻO ka waiūmaaka kahi i nā electrolytes ka potassium a me ka sodium. Pono ka penikala kohoʻia no ka pono maikaʻi. ʻO ka hoʻouluʻana i ka wā o nā hana paʻakikī e ho'ēmi ana i kā mākou mau wai a me nā mea electrolytes. Hāʻawiʻia ka waiūmaaka me kēia mau mea nui me nā wai e mālama ana i ke kino i ka palekana a me ka maikaʻi.

Nā Mikronutrients Nui:

He wai maikaʻiʻo ka waiūmaaka me ka wailaki , ka huakuʻi, a me ka magnesium. Loaʻa iā ia nā huaʻai A, B12 a me D. Na kēia mau mea waiwai nui e kōkua i nā iwi ikaika,ʻoi aku ka ikaika, ka lāʻau olakino maikaʻi, a me kaʻike maikaʻi.

_{Nā kumuhana:}

_{Ka Nupepa o ka International Society of Sports Nutrition, Nā hopena o ka waiūkeke balaka ma luna o nā hōʻailona o ka paleʻana i ka moa ma hope o ka hoʻonaʻauaoʻana i ka pōleʻele: kahi aʻo maʻamau a Stephanie F Gilson et al., 5/18/10}

_{Ka PapaʻAmelika Hui PūʻIa o Sports Medicine i loko o ka News, Kekiko Kaloka hiki ke kōkua i ka hoʻoponopono houʻana i nā puʻupuʻu, Hoʻokuʻu i ka Glycogen Ma hope o ka hoʻolālā, 2016}

_{Nā lāʻau lapaʻau a me kaʻepekema i nā hāmeʻa a me ka hoʻomehanaʻana, ka waiūkiko laka a me ka ho'ōla hou i ka hana: ka pale protein, glycogen, a me ka hana, Lunn WR et al., 4/12}

_{Ke Kulanui o Nutrition and Dietetics, pehea e hoʻonui ai i kāu hana, Eleese Cunningham, RDN, 3/16}

_{Ka PapaʻAmelika Hui PūʻIa o ka Medicine Medicine Hui PūʻIa,ʻO ka hoʻolāʻauʻanaʻo Medicine,'Apiki, Hoʻoponopono Hoʻoponopono Hoʻopiʻi Nutrition i ka hana maʻemaʻe ma hope o Glycogen Depleting Exercise, Joel M. Stager, FACSM et al., 5/14}

_{ʻO Medicine and Science in Sports and Exercise, Morning Hydration Status and Running Performance in Women Athletes after Consumption of Night, Chocolate Milk, Miller, Elizabeth A et al., 5/28/15}

_{ʻO Medicine and Science in Sports and Exercise, Nā Leʻaleʻaʻana o ka Hua Laina Waikapika ma Leucine Kinetics Ma ka Hoʻomaopopoʻana Mai ka Hoʻopauʻana i ka Endurance, Colletto, Megan et al., 6/10}

_{Ka Papa Kahua Lapaʻa no Kaleponi, Meaʻai Maʻemaʻe Ka Mea Maʻemaʻe, Milkōkī Milk, Ka Milka Kahili Kalei noʻoe}