Mai ƙarfi, mai sauri da kuma mai cike da kuzarin shuka.
Fitattun 'yan wasa sun ƙalubalanci zato cewa horo mai tsanani yana buƙatar nama: zakarun Formula 1, 'yan wasan gudu na Olympic, masu gudu na ultra-endurance da masu ƙarfi (strongmen) sun yi nasara a kan cin abincin vegan. Nasarorin su suna nuna abin da zai yiwu, ba cewa abinci kaɗai ke bayyana nasara ba. Tambayar da ta dace ita ce yadda za a biya bukatun horo.
Binciken abinci na wasanni ya kammala cewa ingantaccen tsarin cin abincin vegan na iya tallafawa horo da aiki lokacin da aka biya bukatun makamashi da abubuwan gina jiki. Wasu nazarin da aka haɗa suna nuna fa'idar juriya, yayin da sakamakon ƙarfi gabaɗaya yana da kwatankwacinsa. Shaida ba ta tabbatar da saurin dawo da ƙarfi ko kyakkyawan aiki a kowane wasanni da mataki ba.
Yawancin abincin shuka gabaɗaya ba su da yawan adadin kuzari kamar nama da cuku, don haka 'yan wasa — musamman 'yan wasan juriya da ƙarfi — na iya buƙatar rabo mafi girma. Smoothies, 'ya'yan itace busassu, man goro, porridge na oat, granola, dabino, hummus, tofu da kwanonin shinkafa suna taimakawa wajen biyan bukatun makamashi ba tare da dogara ga babban adadin kayan lambu ba.
Ga yawancin manya masu motsa jiki, nufi 1.4–2.0 g na furotin a kowace kg na nauyin jiki kowace rana, wanda aka raba tsakanin abinci. Danyen wake, wake, tofu, tempeh, seitan, hatsi, goro da tsaba duk suna bayar da gudunmawa. Soya tana samar da duk mahimman amino acids. Ingantaccen tsarin cin abincin vegan na iya biyan maƙasudin, amma 'yan wasa ya kamata su tsara rabo maimakon ɗauka cewa cin abinci na yau da kullun ya isa.
"'Vegan athlete' ba sabon abu ba ne. Yana da nau'in da ke da rikodin duniya."
Iron: haɗa ƙarfe na shuka tare da bitamin C, kamar lemun tsami akan danyen wake. B12: yi amfani da ingantaccen kari; 2,000 µg cyanocobalamin kowane mako zaɓi ne na kula da manya, ba maganin rashi ba. Omega-3: haɗa flax, chia ko walnuts; yi la'akari da algal DHA/EPA. Creatine: 3–5 g/day na monohydrate na iya tallafawa motsa jiki mai ƙarfi; masu cin ganyayyaki sau da yawa suna farawa da ƙarancin creatine na tsoka.
Patrik Baboumian (mai ƙarfi mai riƙe da rikodin), Lewis Hamilton (zakarun F1 sau bakwai), Scott Jurek (mai gudu na ultramarathon), Fiona Oakes (mai riƙe da rikodin marathon), Dotsie Bausch (wanda ya lashe lambar azurfa ta Olympic) da Morgan Mitchell ('yan wasan gudu na Olympic) sun bayyana bin cin abincin vegan. Venus Williams ta ɗauki cin abinci na tushen shuka a 2011 amma tana bayyana tsarin ta a matsayin tushen shuka galibi maimakon vegan tsantsa.
Oats tare da madarar soya, ayaba, man gyada, flax na gari da zabibi. Daidaita rabo gwargwadon bukatunka na makamashi.
Dabino da kofi na iya zama da amfani kafin horo idan jiki ya amince da su. Daidaita adadin carbohydrates da lokaci gwargwadon zaman horon.
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.
Matsakaicin ƙoshin lafiyar jiki a cikin binciken shekarar 2016 na ƴan wasa 70. Mafi girma shi ne mafi ƙoshin lafiya; bambancin da ke tsakanin mata ne kawai ya kasance mai mahimmanci a ƙididdiga.
mL/kg/min
Lynch et al., Nutrients 2016, Tebur 1
Ra'ayoyin abinci na tushen shuka; lissafa furotin daga ainihin rabo da lakabin kayayyaki.
| Abinci | Abinci | Furotin |
|---|---|---|
| Karin kumallo | 100g hatsi + 30g furotin pea + 30g man gyada + madarar soya | Ya bambanta da rabo da kayayyaki |
| Abincin rana | 200g tofu mai ƙarfi + 150g quinoa + gasasshen kayan lambu + tahini | Ya bambanta da rabo da kayayyaki |
| Abin ci | Gurasa + 100g hummus + edamame | Ya bambanta da rabo da kayayyaki |
| Abincin dare | 150g tempeh + 80g taliyar lentil + miya na tumatir | Ya bambanta da rabo da kayayyaki |
| Jimla | — | Lissafa daga lakabi da rabo |
Abincin shuka yana ba da carbohydrate don sake cika glycogen da furotin don gyaran tsoka. An yi nazari kan kayan lambu masu wadata da nitrate da abincin da ke da wadata da polyphenol don takamaiman tasirin motsa jiki, amma waɗannan binciken ba su tabbatar da cewa cin abincin vegan yana hanzarta dawo da ƙarfi ba. Labaran 'yan wasa ba za su iya warware tambayar ba; isasshen abinci, barci da sarrafa horo sun fi mahimmanci fiye da alamun abinci.
Yawancin manya masu motsa jiki suna buƙatar kusan 1.4–2.0 g na furotin a kowace kg na nauyin jiki kowace rana: kusan 105–150 g don ɗan wasa mai nauyin 75 kg. Maƙasudin mutum ya dogara ga horo da yawan makamashi. Tofu, tempeh, seitan, danyen wake da foda na furotin duk suna bayar da gudunmawa; adadin ya bambanta sosai ta kayan aiki da shiri. Raba cin abinci a tsakanin abinci kuma duba lakabi lokacin lissafin jimla.
Nazarin Hevia-Larraín na 2021 ya bi maza matasa 38 tsawon makonni 12 na horon juriya a daidaitaccen furotin na 1.6 g/kg/day. Ci gaban tsoka da ƙarfi ba su bambanta sosai tsakanin ƙungiyoyi ba. Wani nazari na baya ya ba da shawarar fa'idar motsa jiki na aerobic daga abincin tushen shuka ba tare da rashin amfani da ƙarfi ba, amma tushen shaida ya yi ƙanƙanta kuma ba ya tabbatar da fifiko na duniya.
Matsakaicin ƙarfin mikawar gwiwa. Bambance-bambance tsakanin ƙungiyoyin abinci ba su kasance masu mahimmanci a ƙididdiga ba.
ft·lbf
Lynch et al., Nutrients 2016, Tebur 1
Mai ninkaya ɗan Australiya, wanda ya ci ganyayyaki tun yana ƙarami, ya lashe lambobin zinare guda uku a gasar Olympics ta Melbourne, yana da shekaru 17.
Shekara guda bayan fara cin abincin tsire-tsire (vegan), Lewis ya kafa rikodin duniya na mita 100 na daƙiƙa 9.86 kuma daga baya ya kira shi lokacinsa mafi kyau.
Mutumin ƙarfi mai cin abincin tsire-tsire (vegan) yana ɗaukar nauyin sama da 550 kg na kusan mita 10, yana kafa rikodin duniya.
Mai gudu mai nisa mai cin abincin tsire-tsire (vegan) ya kammala Appalachian Trail na kilomita 3,500 a cikin rikodin lokacin kwanaki 46, sa'o'i 8 da mintuna 7.
Hamilton ya fara cin abincin tsire-tsire (vegan) kuma ya lashe gasar zakarun duniya ta Formula One a waccan shekarar da kuma kowace shekara har zuwa 2020.
An saki shirin bidiyo game da ƴan wasan da ke cin abincin tsire-tsire a duk duniya bayan an fara nuna shi a Sundance a 2018.
Ga yawancin manya masu motsa jiki, 1.4–2.0 g a kowace kg na nauyin jiki kowace rana kyakkyawan ma'auni ne. Tsara rabon tofu, tempeh, seitan, danyen wake (lentils) da madarar soya; furotin shake zaɓi ne.
Yawancin abincin shuka gabaɗaya ba su da yawan adadin kuzari. 'Yan wasa na iya fuskantar ƙarancin makamashi, furotin ko duka biyun. Man zaitun, goro da 'ya'yan itace busassu na iya taimakawa wajen biyan bukatun makamashi.
Tsara B12 mai inganci; ɗauki ƙarfe (iron) kawai idan an tabbatar da buƙatar hakan a asibiti. Creatine na iya taimakawa wajen haɓaka aiki. Algal DHA/EPA zaɓi ne don samun omega-3, ba maganin dawo da ƙarfi na musamman ga masu cin ganyayyaki ba.
Ba da fifiko ga isasshen carbohydrate, furotin, ruwa da barci. Kayayyakin ceri (tart-cherry) da beetroot suna da shaida na wasu fa'idojin motsa jiki, amma tasirinsu ya bambanta; ba lallai ne a tsaya kan ƙaƙƙarfan lokacin awa ɗaya na dawo da ƙarfi ba ga yawancin zaman horo.
Ingantaccen tsarin cin abinci na vegan ba lallai ne ya rage ƙarfi ba. Nazarin da aka sarrafa ya gano irin wannan ci gaban tsoka da ƙarfi tare da isasshen furotin, kodayake wannan ba ya tabbatar da sakamako ɗaya ga kowane ɗan wasa.
Zaɓi. Yana da amfani don maƙasudi masu girma, tafiya da sauƙin bayan horo. Furotin na soya da pea, ko haɗin furotin na shuka, na iya taimakawa; abun ciki na furotin da bayanan amino-acid suna bambanta tsakanin kayayyaki.
Abincin da ke da wadata da shuka yana ba da carbohydrates da mahadi na antioxidant, amma bincike bai tabbatar da cewa cin abincin vegan yana hanzarta dawo da ƙarfi ba. Isasshen makamashi, furotin, carbohydrate, barci da horo mai ma'ana su ne fifiko.
Dokoki iri ɗaya kamar kowane ɗan wasa: tushen carbohydrate da ya dace, isasshen ruwa da electrolytes lokacin da ake buƙata. Yawancin gels, abin sha na wasanni da kayayyakin dawo da ƙarfi vegan ne, amma duba lakabi don madara, zuma, gelatine da sauran abubuwan da aka samo daga dabbobi.
Isasshen furotin da adadin kuzari na iya tallafawa ci gaban ƙarfi akan cin abincin vegan. Nazarin Hevia-Larraín na 2021 bai sami babban bambanci a ci gaban tsoka ko ƙarfi tsakanin maza 38 masu cin ganyayyaki da masu cin komai ba tsawon makonni 12 tare da daidaitaccen furotin.
Masu cin ganyayyaki galibi suna da ƙarancin ma'ajiyar creatine na tsoka, kodayake jiki kuma yana yin creatine. Ƙarin 3–5 g/day na creatine monohydrate na iya ƙara ma'ajiya da tallafawa aiki mai ƙarfi. Shaida ta bambanta ko fa'idodin aiki sun wuce waɗanda suke ga masu cin komai.
B12: yi amfani da abincin da aka ƙarfafa ko kari. Iron: tattauna gwaji tare da likitanka, musamman tare da zubar jini mai yawa na haila, gajiya ko horo na juriya; ɗauka kawai lokacin da aka nuna. Omega-3: haɗa flax, chia ko walnuts, kuma yi la'akari da algal DHA/EPA, wanda ke samar da nau'ikan omega-3 daban-daban.
Ee — amma tsara don makamashi da abubuwan gina jiki. Oats, shinkafa, taliya, man goro da furotin shakes da suka dace na iya taimakawa yayin lokutan horo mai tsanani. Daidaita carbohydrate, furotin, ruwa da lokacin cin abinci zuwa aikin; yawan fiber na iya sa samar da makamashi ya yi wuya.
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 bita na tsari na shekarar 2023 a cikin Nutrients ya gano nazari guda shida da ke kwatanta ƴan wasan da ke cin ganyayyaki da waɗanda ke cin komai. Ba a gano wani bambanci mai mahimmanci ba a cikin ma'auni kamar VO₂max, ƙarfin tsoka, da kuma gudu. Shaidar tana da iyaka kuma ba ta nuna wani abinci ya fi ɗayan aikin ba.[1]
Wani bincike na shekarar 2016 kan ƴan wasa 27 masu cin ganyayyaki da 43 masu cin komai ya gano cewa matan da suke cin ganyayyaki suna da VO₂max mafi girma dangane da nauyin jiki, ba tare da wani bambanci mai mahimmanci ba a ƙarfin ƙafa tsakanin ƙungiyoyin abinci. Wannan kwatance ne na lokaci guda, don haka ba zai iya nuna cewa abinci ne ya haifar da bambance-bambancen ba.[2]
Takardar matsayi ta haɗin gwiwa ta shekarar 2016 ta ƙwararrun abinci na Amurka da Kanada da kuma hukumomin likitancin wasanni tana ba da haske kan isasshen kuzari da furotin, tare da baƙin ƙarfe, zink, kalsiyam, bitamin D da bitamin B12, ga ƴan wasan da ke cin ganyayyaki. Ya kamata a yi amfani da ƙarin sinadarai don cike gibin da aka gano maimakon bin kashi ɗaya ga kowa.[3]
Ko kuna bin marathon, PR na ɗaukar nauyi ko kuma kuna bin 'ya'yanku, cika mai tushen tsire-tsire ya wadatar.