Aiki

Masu wasa na Vegan

Mai ƙarfi, mai sauri da shuka mai ƙarfi.

Shekaru da yawa ana ɗauka cewa masu wasa masu mahimmanci suna buƙatar nama. Shekaru goma sha biyar na baya na aikin manyan sun rushe wannan ra'ayin a shiru: zakarun Formula 1, masu gudu na Olympic, masu farawa na NBA da NFL, masu gudu mai tsayi da masu ɗaukar nauyi na duniya duk sun fafata kuma sun ci nasara akan shuka. Tambayar ba game da ko yana aiki ba ne — game da yadda ake saita shi da kyau.

Abin da bincike ke cewa da gaske

Bayanai daga Kwalejin Abinci da Abinci, Hukumar Abinci ta Burtaniya da Ƙungiyar Abinci ta Wasanni ta Duniya duk sun yarda: abinci mai gina jiki da aka tsara da kyau yana tallafa wa aiki a kowane wasa, a kowane matakin. Bincike da yawa sun nuna ƙananan fa'idodi a cikin juriya (ingancin zuciya da jijiyoyin jini, saurin murmurewa daga kumburi, ingantacciyar lafiyar hanji) kuma babu wata illa a cikin wasanni masu ƙarfi lokacin da jimlar furotin da adadin kuzari sun wadatar.

Gaskiyar adadin kuzari

Abincin shuka yana da ƙananan adadin kuzari fiye da nama da cuku, don haka masu wasa — musamman masu juriya da ƙarfin wasanni — suna buƙatar cin abinci mai yawa. Smoothies, busasshen 'ya'yan itace, man goro, porrige na hatsi, granola, dabino, hummus, tofu da kwanon shinkafa duk suna ɗaukar adadin kuzari ba tare da cike ciki da kayan lambu da ba za ku iya gama ba.

Karin kumallo yana yin mafi yawan aiki mai nauyi.

Furotin — sigar da ba ta da rikitarwa

Neman 1.4–2.0 g a kowane kg na nauyin jiki, rarraba shi a cikin lokutan cin abinci 4–5. Haɗa a cikin ko tsakanin abinci: lentil + shinkafa, wake + masara, hummus + burodi, madara na soya + hatsi, tofu + quinoa, tempeh + shinkafa mai launin ruwan kasa. Soya furotin ne 'cikakken' da kansa. Yawancin abincin vegan daban-daban na yau da kullun suna cimma burin ba tare da tunani ba; kawai manyan bura (masu wasa masu ƙarfi sama da 2 g/kg) suna buƙatar tsari na gaske.

"'Mai wasan vegan' ba sabon abu ba ne kuma. Nau'i ne mai rikodin duniya."
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Ƙarfe, B12, omega-3, creatine

Ƙarfe: haɗa ƙarfe na shuka 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 yau da kullun. Creatine: vegans suna amfana fiye da omnivores daga kari saboda creatine a cikin abinci yana sifili — 3–5 g/day, kowane cheap monohydrate.

Masu wasa da ya kamata a karanta game da su

Patrik Baboumian (mai ƙarfi, rikodin duniya), Lewis Hamilton (zakaran F1 sau 7), Venus Williams (vegan tun 2011), Scott Jurek (aljanin ultrarunner), Fiona Oakes (rikodin duniya na marathon da yawa), Dotsie Bausch (azurfa na Olympic a tseren keke), Morgan Mitchell (masu gudu na Olympic), Russell Wilson (mai buga kwallon kafa na NFL). Jerin ya yi tsawo sosai har 'mai wasan vegan' ba sabon abu ba ne kuma.

Tsarin cin abinci na ranar horo

Karin kumallo

Hatsi da madara na soya, ayaba, man gyada, flax da aka niƙa, raisins. ~700 kcal.

Kafin horo

Dabino biyu da kofi minti 30–60 kafin. carbohydrates masu sauƙi, babu fiber rashin lafiya.

Bayan horo

Soya-milk smoothie da berries masu daskarewa, ayaba, hatsi, furotin foda na wake. Furotin da carbohydrates tare.

Abincin rana

Kwanon hatsi mai girma: shinkafa mai launin ruwan kasa ko quinoa, wake ko tofu, kayan lambu da aka gasa, miya na tahini-lemun tsami.

Abincin dare

Lentil pasta da tumatir-vegetable sauce, gefen ganyen tafarnuwa, sourdough.

Abun ciye-ciye

Hummus da pita, ko ɗan handful na goro da busasshen apricot.

Manufar furotin na yau da kullun ta wasa (g a kowane kg na nauyin jiki)

ISSN / IOC matsakaiciyar yarjejeniya. Masu wasa na vegan suna cimma waɗannan manufofin ta hanyar da omnivores ke yi — ku ci isasshen abinci.

Matsayin matsayi na Ƙungiyar Wasanni ta Wasanni ta Duniya, 2017

Podium na vegan, sabon salo

7×

F1 zakaran duniya

Lewis Hamilton — vegan tun 2017

3,100 mi

Gasar Transcendance ta Kai

Masu gudu na ultrarunners masu cin ganyayyaki sun lashe akai-akai

550 kg

riƙe katako na duniya

Patrik Baboumian, mai ƙarfin vegan

lakabin Grand Slam

Venus & Serena Williams — dukkansu sun dogara da shuka na shekaru da yawa

Tambayoyi na musamman na wasanni

Zan rasa ƙarfi?

Ba haka ba idan ka ci isasshen adadin kuzari da furotin. Bincike da yawa da ke kwatanta masu wasa masu ƙarfin vegan da omnivorous sun gano babu bambanci a cikin hypertrophy ko matsakaicin ƙarfi lokacin da jimlar furotin ya dace.

Na buƙatar furotin foda?

Zaɓi. Yana da amfani don manyan bura, tafiye-tafiye, sauƙin bayan motsa jiki. Wake, soya, shinkafa ko hemp duk suna aiki; soya yana da mafi kyawun bayanin amino acid.

Menene game da murmurewa?

Abincin vegan yana da yawa a cikin abubuwan hana kumburi da ƙasa a cikin mai mai cike da kitse, wanda bincike kaɗan ke dangantawa da saurin murmurewa. Ana ba da rahoton murmurewa na zahiri a matsayin mai kyau ko ingantawa.

Cigaba da ƙarfi?

Ka'idodi iri ɗaya kamar kowane mai wasa: gels, dabino, 'ya'yan itace, abubuwan sha na wasanni, hatsi. Duk abubuwan da ake amfani da su na juriya sai dai abubuwan sha na furotin na tushen whey sun riga sun zama vegan.

Horarwa, ci, maimaitawa

Ko kuna bin marathon, PR na deadlift ko kawai kuna bin 'ya'yanku, abincin shuka ya wadatar.

Karanta game da lafiya Fara a cikin kwanaki 7