Ukomisa umzimba, ikakhulukazi amantombazane, kuzosebenza uma ulandela izeluleko ezimbalwa ezingezansi kusuka kochwepheshe nabasubathi abanolwazi:
- kubaluleke kakhulu ukugwema izinguquko ezingazelelwe emazingeni kashukela egazini. Lokhu kufezwa kalula ngokuhlephula ukudla kwakho kube izingxenye ezincane njalo emahoreni ama-2-3;
- Khumbula ukuphuza amanzi njalo, kahle njalo ngehora. Umthamo ophelele wokudla uketshezi nsuku zonke unganqunywa kalula ngokuphindaphinda isisindo sakho ngo-0.03;
- cabanga ngokucophelela inani lamakhalori adliwe ngosuku, unciphise kancane inani lokudla okunama-kilojoule amaningi;
- yenza njalo ama-carbohydrate wezinsuku ezinhlanu noma ezi-6 bese uzivumela ukuthi udle ama-carbohydrate amaningi. Lokhu kuzovimbela ukubhujiswa kwesisindo semisipha ngenxa yokuntuleka kwe-glycogen;
- ukomisa okunempilo kuthatha amasonto afinyelela kwayisishiyagalombili kwabesilisa kuze kufike kwabayi-12 kwabesifazane, kodwa kungabe kusaba njalo. Ukomiswa komzimba wamantombazane asanda kuzalwa akufanele kube ngaphezu kwamaviki ama-5;
- ukuqeqeshwa kufanele kube namandla ngangokunokwenzeka;
- Lapho unciphisa ama-carbohydrate, qiniseka ukuthi ukwandisa amaprotheni owadlayo nsuku zonke. Ngesikhathi sokoma, kufanele kube ngu-2-3 g nge-1 kg yesisindo somzimba;
- ukunciphisa inani lama-calories kancane kancane ukuze ungabambezeli izinqubo ze-metabolic (ezibaluleke kakhulu kumantombazane). Ukwehliswa kwe-100-200 kcal ngesonto kubhekwa njengokufanele;
- thatha ama-vitamin complexes nama-BCAAs, lokhu kuzovimbela imetabolism ekunciphiseni ijubane;
- uma inqubo yokushiswa kwamafutha "ibambekile", khona-ke vele uzinikeze "i-carbohydrate shake" ukuvuselela indlala yegilo, kepha kungabi ngaphezu kwezinsuku ezimbili;
- Zama ukungadli ama-carbohydrate anefayibha encane, njengemikhiqizo kafulawa evela kukolweni othambile noma ilayisi elimhlophe;
- kanye njalo ngesigamu nesigamu - amasonto amabili, hlela izinsuku ezingenayo i-carbohydrate, lokhu kuzothuthukisa izinqubo zokushisa amafutha;
- sebenzisa iprotheni ye-casein ukuvimbela i-catabolism nokunciphisa indlala;
- ukuthatha i-L-carnitine ngaphambi kokuqeqeshwa kuzosiza ukuphinda kabili inani lama-kilocalori ashile ngesikhathi sokuzivocavoca;
- Izinsuku eziphansi ze-carb noma ezingekho-carb akufanele zihambisane nezinsuku zokuqeqesha.
- Ukudla kwangaphambi kokuzivocavoca kufanele kufake ukudla okune-carbohydrate ende namaprotheni we-whey.
- okubizwa ngokuthi inhlanzi enamafutha kuqukethe ama-kcal angama-150-200 kuphela, kepha amafutha aqukethe anomthelela omuhle ezinqubweni zokushisa amafutha futhi anikeze umzimba ama-fatty acid adingekayo. Okufanelekile, kufanele idliwe okungenani kanye ngosuku;
- isidlo sokugcina kufanele sibe amaprotheni. Kungashintshwa ngokuthatha amaprotheni e-casein ngobisi olunamafutha amancane.
