Vele, ukuzivocavoca umzimba njalo nokuzivocavoca kukhulu, kepha uma ungasebenzisi ukudla okulungile, kungadumazeka ukuthi umphumela olindelwe isikhathi eside akafikanga.
Ngakho-ke, kubalulekile ukuqonda izinto ezimbili. Okokuqala, uma uya ku-Workout, awudingi ukulindela imiphumela esheshayo. Okwesibili, kufanele ulungele iqiniso lokuthi ngemuva kokuziqeqesha kuzojaha indlala, futhi kubalulekile ukukhetha ukudla okulungile okuwukuchitha ukuqeqeshwa.1. Amantongomane ambalwa amantongomane
Le yindlela enhle futhi esheshayo yokugcwalisa umzimba ngamaprotheni namafutha awusizo ngemuva kokuqeqeshwa. Futhi lonke i-charm ukuthi ungakhetha amantongomane ukunambitha kusuka kuma-cashews, ama-alimondi, amantongomane aseBrazil, njll. Futhi uma umuntu engakwazi ukunquma ukuthi yini ngempela, kungani ungazami ukuhlanganiswa kwamantongomane
2. Banana
Ngemuva kokuqeqeshwa kuzoba "yinqaba" ama-carbohydrate ukuze alulame ngokushesha amandla. Esikhundleni sephakethe leSandwicher noma le-Chips, kungcono ukuthatha i-panana ne-protein cocktail. Ibhanana izonikeza amandla adingekayo, futhi i-protein cocktail izosiza ukukhulisa nokubuyisela izicubu.
3. I-Protein Bar
Ama-Protein Bar ahlukahlukene ahlukahlukene kanye namafomu. Kepha bonke baqukethe ushukela omncane kanye namaprotheni amaningi, futhi anambitheka kahle. Isibonelo, kungani ungakhethi ibha nge-sitrobheli ukunambitheka, ushokoledi kanye neminti.
4. I-Peanut Butter namakhukhi
Ungahle ucabange ukuthi kuzoba nokudla okulomile okuhle, ngokungafanele ngemuva kokuzivocavoca kanzima. Kepha ibhotela lamantongomane ngamakhukhi erayisi liwusizo kakhulu empilweni futhi liqukethe amaprotheni nama-carbohydrate azodingeka ngemuva kokuqeqeshwa. Futhi ngifuna okuthile okumnandi, ungangeza uju omncane kancane.5. I-Tuna ne-Piet
Akekho umuntu ozophikisana nokuthi i-tuna imnandi. Kepha ungenza kube yi-tastier (futhi elula kakhudlwana njenge-snack). Sihlanganisa izinhlanzi ezivela ekwazi ngenombolo encane yemayonnaise eyenziwe nge-skimmed bese zibeka konke kuPinu (noma eLavash). I-Tuna icebile kakhulu kumaprotheni, azobe alungele izicubu zomzimba, futhi uPita uzohlinzeka ngamandla azosusa ukukhathala kancane.
6. hummus ne-lavash
UHummus noLavash - iphupho labo bonke abathandi bezempilo. Kumnandi kangangokuba uze ukhohlwe ngazo zonke izinzuzo zempilo enikezwa yilokho okunikezwayo. I-Hummus yenziwa nge-chickpea, okuwumthombo omuhle kakhulu wamaprotheni. Futhi kanye ne-Footwash noma i-peat kusuka ku-wholegrain kafulawa, le yinhlanganisela ephelele.7. I-Greek Yogurt
Lo mkhiqizo wobisi unoshukela ophansi nama-carbohydrate yinkokhelo yamandla ephelele ngemuva kokuqeqeshwa. I-Greek Yogurt imake nje yaphendula izakhamzimba namaprotheni, ngakho-ke kunganconywa kuwo wonke umuntu ngemuva kokuqeqeshwa.