Mai ƙarfi, mai sauri da kuma mai cike da kuzarin shuka.
Tsawon shekaru an ɗauka cewa manyan masu wasa suna buƙatar nama. Shekaru goma sha biyar na ƙarshe na manyan wasanni sun kawar da wannan ra'ayin a hankali: zakarun Formula 1, 'yan tsere na Olympics, 'yan wasan NBA da NFL, masu tsere na juriya mai tsawo da masu ɗaukar nauyi na duniya sun yi gasa kuma sun ci nasara da abinci daga tsire-tsire. Tambayar ba wai ko yana aiki ba ne — tambayar ita ce yadda za a saita shi daidai.
Bayanan matsayi daga Kwalejin Abinci da Abinci, Ƙungiyar Abinci ta Birtaniya da Ƙungiyar Wasannin Gina Jiki ta Duniya duk sun yarda: abinci mai kyau na vegan yana goyon bayan aiki a kowane wasa, a kowane matsayi. Bincike da yawa sun nuna ƙananan fa'idodi a cikin juriya (ingancin zuciya da jijiyoyi, saurin murmurewa daga kumburi, ingantaccen lafiyar gut) kuma babu wani rauni a wasannin ƙarfi idan jimlar furotin da adadin kuzari sun wadatar.
Abincin tsire-tsire yana da ƙarancin adadin kuzari fiye da nama da cuku, don haka masu wasa — musamman masu wasanni na juriya da ƙarfi — suna buƙatar cin abinci fiye da haka. Smoothies, busassun 'ya'yan itace, man gyada, porridge na hatsin rai, granola, dabino, hummus, tofu da kwanon shinkafa duk suna ɗauke da adadin kuzari ba tare da cika ciki da kayan lambu da ba za ku iya gamawa ba.
Yi nufin 1.4–2.0 g a kowace kg na nauyin jiki, a rarraba a cikin lokutan cin abinci 4–5. Haɗa tsakanin ko tsakanin abinci: lentil + shinkafa, wake + masara, hummus + burodi, madarar soya + hatsi, tofu + quinoa, tempeh + shinkafar launin ruwan kasa. Soya furotin ne 'cikakke' da kansa. Yawancin abincin vegan iri-iri na yau da kullun suna cimma burin ba tare da tunani ba; kawai manyan manufofi (masu wasanni masu ƙarfi sama da 2 g/kg) suna buƙatar ainihin tsarawa.
"'Vegan athlete' ba sabon abu ba ne. Yana da nau'in da ke da rikodin duniya."
Iron: haɗa iron na tsire-tsire tare da bitamin C (lemun tsami akan lentil, tumatir a cikin wake). B12: 2,000 µg cyanocobalamin sau ɗaya a mako. Omega-3: 250–500 mg algae DHA/EPA kowace rana. Creatine: vegans suna cin moriyar ƙarin abubuwan da za a iya ƙari fiye da omnivores saboda creatine na abinci sifili ne — 3–5 g/rana, kowane monohydrate mai arha.
Patrik Baboumian (mutum mai ƙarfi, rikodin duniya), Lewis Hamilton (wanda ya lashe F1 sau 7), Venus Williams (vegan tun 2011), Scott Jurek (tatsuniyar ultramarathon), Fiona Oakes (rikodin duniya na marathon da yawa), Dotsie Bausch (azurfa ta cycling ta Olympics), Morgan Mitchell (mai tsere na Olympics), Russell Wilson (mai tsaron raga na NFL). Jerin ya yi tsawo sosai har 'vegan athlete' ba sabon abu ba ne.
Hatsi tare da madarar soya, ayaba, man gyada, furen ƙasa, zabibi. ~700 kcal.
Dabino biyu da kofi minti 30–60 kafin. Sauƙaƙan carbohydrates, babu faɗuwar fiber.
Soya-madara smoothie tare da berries daskararre, ayaba, hatsi, garin pea-protein. Furotin da carbohydrates tare.
Babban kwano na hatsi: shinkafar launin ruwan kasa ko quinoa, wake ko tofu, gasasshen kayan lambu, miya na tahini-lemon.
Lentil taliya tare da miya na tumatir-kayan lambu, gefen kayan lambu masu tafarnuwa, sourdough.
Hummus da pita, ko ƴan gyada da busassun apricots.
ISSN / IOC yarjejeniyar yanke shawara. Masu wasan vegan suna cimma waɗannan manufofin kamar yadda omnivores ke yi — cin isasshe.
Matsayi na Ƙungiyar Wasannin Gina Jiki ta Duniya, 2017
Kwanaki 150g na furotin na samfurin don ɗan wasan juriya mai nauyin 75kg.
| Abinci | Abinci | Furotin |
|---|---|---|
| Karin kumallo | 100g hatsi + 30g furotin pea + 30g man gyada + madarar soya | 42g |
| Abincin rana | 200g tofu mai ƙarfi + 150g quinoa + gasasshen kayan lambu + tahini | 48g |
| Abin ci | Pita + 100g hummus + edamame | 20g |
| Abincin dare | 150g tempeh + 80g taliyar lentil + miya na tumatir | 42g |
| Jimla | — | 152g |
Hanyoyi da yawa suna goyon bayan murmurewa na tushen tsire-tsire: ƙananan kitsen mai yana rage kumburi bayan motsa jiki; kayan lambu masu yawan nitrate (beetroot, alayyahu, arugula) suna inganta kwararar jini; polyphenols daga berries suna rage ciwon tsoka. Mathieu Flamini, Novak Djokovic, da kuma ƙara yawan masu tsaron layi na NFL suna ambaton gajerun lokutan murmurewa a matsayin babban dalilin da yasa suka ci gaba da cin abinci bayan sun gwada shi don aiki.
Manufar furotin na yau da kullun na ɗan wasa shine kimanin 1.6–2.2 g/kg na nauyin jiki. Dan wasan juriya mai nauyin 75kg yana buƙatar ~150g; ɗan wasa mai ƙarfi ~165g. Dukansu suna da sauƙin cimmawa da tsire-tsire: 200g na tofu mai ƙarfi (40g), 150g tempeh (30g), 100g seitan (75g), kofi na lentil (18g), 50g na furotin pea (45g). A rarraba a cikin abinci huɗu, babu wani abu guda ɗaya da ke yin aikin mai nauyi.
Wani bincike mai zurfi na 2020 (Hevia-Larraín) bai gano wani bambanci ba a cikin rami na tsoka ko ƙarfin da aka samu tsakanin 'yan wasa masu horar da juriya na vegan da omnivorous da ke cin furotin mai daidai. Wani binciken 2021 a cikin Nutrients ya gano cewa 'yan wasa na vegan suna da mafi girman VO₂max fiye da omnivores masu daidaituwa, mai yiwuwa saboda ƙananan kitsen jiki da ingantattun alamun zuciya da jijiyoyi. Rashin daidaituwar aiki, idan akwai, yana goyon bayan tsire-tsire.
Ƙasa shine mafi kyawun. Masu cin abinci na tsirrai suna nuna raguwar kumburi da saurin murmurewa tsoka a cikin gwaje-gwaje da aka sarrafa.
Lynch et al., Nutrients 2018; Barnard et al., JAMA Network Open 2022.
Mai iyo na Australiya; mai cin ganyayyaki tun yana ɗan shekara 2, zinare uku na Olympics yana ɗan shekara 17.
Ya danganta mafi kyawun kakar 100m da ya yi da zama vegan; zinare tara na Olympics.
Mutum mai ƙarfi na vegan; ya karya rikodin duniya na ɗaga log yana da nauyin jiki 165kg.
Ya zama vegan; ya lashe gasar F1 ta duniya huɗu.
Takardun shaida sun fito; wayar da kan jama'a game da wasanni na vegan ya ninka uku (Google Trends).
Masu wasan NFL sama da 30 a halin yanzu masu tushen tsire-tsire a bainar jama'a; an ambato su saboda murmurewa, tsawon rai da lafiyar haɗin gwiwa.
1.6–2.2 g a kowace kilogiram na nauyin jiki don horo mai tsanani. Tofu, tempeh, seitan, lentils, madarar waken soya da protein shake na yau da kullun suna sauƙaƙa hakan ba tare da tunani ba.
Abincin shuka ba shi da yawan kalori. 'Yan wasa da suke cin abinci kaɗan a kan cin abincin vegan suna cin abinci kaɗan ne, ba karancin protein ba. Ƙara man zaitun, gyada da busasshen 'ya'yan itace.
Abubuwan ci gaba guda huɗu da suka cancanci kulawa sosai. B12 koyaushe; iron idan gwajin jini ya nuna haka; creatine don wasannin ƙarfi; algal omega-3 don murmurewa.
Ruwan 'ya'yan itacen ceri na tart don kumburi, gwanon gwoza don juriya, abincin ciye-ciye mai carbohydrates da protein cikin awa ɗaya bayan horo. Babu ɗaya daga cikin waɗannan da ke buƙatar kayan dabbobi.
Ba za ku rasa ba idan kuna cin isasshen adadin kuzari da furotin. Nazari da yawa da ke kwatanta 'yan wasa masu ƙarfi na vegan da omnivorous sun gano babu bambanci a cikin hypertrophy ko matsakaicin ƙarfi lokacin da jimlar furotin ta dace.
Zaɓi. Yana da amfani ga manyan manufofi, tafiye-tafiye, dacewa bayan motsa jiki. Pea, soya, shinkafa ko hemp duk suna aiki; soya yana da mafi kyawun bayanan amino-acid.
Abincin vegan yana da yawa a cikin abubuwan hana kumburi kuma ƙasa da kitsen mai, wanda nazari kaɗan suka haɗa da alamun murmurewa cikin sauri. An ruwaito murmurewa na zahiri yana da kyau ko ingantawa.
Ka'idodin iri ɗaya ne kamar kowane ɗan wasa: gels, dabino, 'ya'yan itace, abubuwan sha na wasanni, hatsi. Duk abubuwan da ake amfani da su na yau da kullun na juriya ban da abubuwan sha na farfadowa na furotin na whey sun riga sun zama vegan.
Ba za ku rasa ba idan kun cinye furotin da adadin kuzari. Babban binciken da aka sarrafa (Hevia-Larraín 2021) ya ga ci gaban hypertrophy iri ɗaya a cikin masu ɗaukar nauyi na vegan da omnivore sama da makonni 12.
Vegans suna da ɗan ƙaranci na creatine na tsoka saboda babu wanda ya fito daga abinci. Ƙara abinci na 3–5g/rana na creatine monohydrate (mai arha, an yi nazari sosai, vegan) yana kawar da bambanci kuma sau da yawa yana haifar da manyan nasarori fiye da yadda omnivores ke gani.
B12: eh, koyaushe. Iron: saka idanu kan ferritin kowace shekara, musamman idan mace ce. Omega-3 (DHA/EPA): la'akari da ƙarin abubuwan da ke tushen algae, musamman idan ba ku ci gyada, flax ko chia kowace rana ba.
Eh — ku ci ƙari, ba daban ba. Masu wasa a cikin horo na sa'o'i 25+ a mako suna ƙara hatsi, shinkafa, taliya, man gyada da shakes na furotin a kusa da zaman horo. Ayyukan injiniyoyi iri ɗaya ne; kawai manufar adadin kuzari ce ke canzawa.
Binciken kimiyyar wasanni ya nuna cewa cin abinci mai tushen tsire-tsire yana da amfani ga aiki kamar abinci mai cin nama da tsire-tsire.
Wani bincike na tsari na 2023 a cikin Sports Medicine na gwaje-gwaje 13 da aka sarrafa bai sami bambanci mai mahimmanci a cikin ƙarfi, haɓakar tsoka ko VO₂max tsakanin 'yan wasa masu cin abinci mai tushen tsire-tsire idan aka kwatanta da masu cin nama da tsire-tsire, muddin an daidaita jimillar abincin furotin (1.6-2.2 g/kg/rana).[1]
Gwaje-gwaje masu bazuwar a kan masu keke da masu gudu sun nuna ƙananan LDL cholesterol, ƙananan kauri na jini da ingantaccen aikin endothelial a kan abincin cin ganyayyaki – duk waɗannan suna haifar da saurin murmurewa tsakanin zaman horo.[2]
Takardar matsayi na hadin gwiwa na Kwalejin Abinci da Abinci tare da Kwalejin Wasanni ta Amurka tana nuna shan iron ɗin da ba heme ba da B12 a matsayin matsalolin gaske guda biyu ga 'yan wasa masu cin ganyayyaki – duka ana magance su ta hanyar haɗa abinci mai wadataccen iron tare da bitamin C da kuma cin B12 a matsayin kari (25 µg/rana ko 1000 µg sau biyu a mako).[3]
Ko kuna bin marathon, PR na ɗaukar nauyi ko kuma kuna bin 'ya'yanku, cika mai tushen tsire-tsire ya wadatar.