Echiche nri ụtụtụ dị mma sitere na uru ahụike

Ndinaya

• Jennifer Purdie: Onye na-eme egwuregwu Ironman na onye na-agba ọsọ Marathon
• Venus Williams: Onye egwuregwu Tennis Pro
• Elizabeth Robinson: Onye na -eme egwuregwu na onye nkuzi nkeonwe
• Erin Aquino: Ahụike Fiend
• Ubi JL: Blogger Ahụike na Ahụike
• Stephen Cooper: Onye guzobere Boot Camp Pasadena
• Jason Fitzgerald: Onye guzobere StrengthRunning.com
• Rachel Dubin: Fitness Fiend
• Gillian Barrett: Akụkọ ihe ịga nke ọma nke onye na-agba ọsọ na ibu
• Len Saunders: Onye chepụtara idobe ụmụaka mma
• Gillian Casten: Blogger nke mma
• More na SHAPE.com:
• Nyochaa maka

Ịchọghị ka anyị chetara gị na iri ezigbo nri ụtụtụ bụ ezigbo echiche. Ma ebe ọ bụ na otu efere oatmeal kwa ụbọchị nwere ike na-agwụ ike, ị nwere ike ịchọrọ echiche ọhụrụ ole na ole maka Kedu iri nri n'ụtụtụ.

Ed Olko, onye nkuzi onwe ya na Equinox na Palos Verdes, CA. "Nri ụtụtụ gị bụ mmalite nke ụbọchị gị, yabụ mee ka ọ gụọ."

Nhọrọ kacha elu nke Olko: Otu smoothie mkpụrụ osisi na obere akpa nwere obere ncha nke mmiri ara ehi; muffin Bekee na akwa ọcha, iberibe anụ ezi toki, na ọkara otu cheese; omelet na-acha ọcha akwa na mushrooms, spinach, na cheese na bagel; ma ọ bụ yogọt Gris dị larịị nke nwere mkpụrụ ọka zuru oke na/ma ọ bụ mkpụrụ osisi ọhụrụ agwakọtara.

Gụkwuo ka ị nweta echiche nri ụtụtụ nke ọma karịa site n'aka ndị na -akwado ahụike na ahụike.

Jennifer Purdie: Onye na-eme egwuregwu Ironman na onye na-agba ọsọ Marathon

Ihe kacha amasị m iri nri ụtụtụ bụ akwa na -acha ọcha na akwụkwọ nri, kale, na ube oyibo. Ebi m na California ka m nwee ike nweta ihe niile dị ọhụrụ n'ahịa onye ọrụ ugbo.

-Jennifer Purdie, Ironman dị afọ 34 na onye na-agba ọsọ marathon

Venus Williams: Onye egwuregwu Tennis Pro

Venus Williams na-amalite kwa ụbọchị site n'ịgba agba ọka wit abụọ. Mgbe ọ na -aga n'okporo ụzọ, ọ na -edozi ya na Jamba Juice. Juice Ngwakọta Triple Revitalizer nke yinye nwere ihe ọṅụṅụ karọt ọhụrụ, ihe ọṅụṅụ oroma, na unere.

Elizabeth Robinson: Onye na -eme egwuregwu na onye nkuzi nkeonwe

Nri ụtụtụ enweghị ajụjụ ọ bụla akụkụ kacha amasị m n'ụbọchị. Ahụrụ m nri ahụ n'anya, ọ na-amasị m ohere ịme nhọrọ nri nri mbụ m nke ụbọchị ahụ ka ọ bụrụ ihe dị mma, enwere m mmasị na nkwa nke ụbọchị dị n'ihu.

Nri ụtụtụ ihu igwe oyi m bụ usoro enwere ike ịgwakọta ma kwekọọ dịka ụtọ si dị. Ihe mejupụtara ya gụnyere ọka, mkpụrụ osisi, na mkpụrụ. Ọtụtụ mgbe, m na -ahọrọ oatmeal ka mkpụrụ m, unere ka mkpụrụ m, na walnuts ka mkpụrụ m. Agbanyeghị, enwere ike ịhazigharị ihe owuwu a site na dochie farina (ọka wit) ma ọ bụ grits (ọka ala) n'ọnọdụ oatmeal, apụl ma ọ bụ pears n'ọnọdụ unere, na almọnd ma ọ bụ pecans maka mkpụrụ. Ngwakọta ọ bụla na-arụ ọrụ nke ọma ma na-eme aghụghọ.

Nri ụtụtụ ihu igwe na-ekpo ọkụ na-amasịkarị m bụ yogọt nkịtị, mkpụrụ osisi sliced ​​​​, mgbasa nke agave ma ọ bụ sirop maple, na otu iberibe achịcha ọka dum. Ọzọkwa, ngwakọta nke yogọt, mkpụrụ osisi, na achịcha na -enye protein, carbohydrates dị mgbagwoju anya, na abụba dị mkpa iji bido n'ehihie wee na -esi nri ụtụtụ.

-Elizabeth Robinson, onye na -eme egwuregwu, onye na -azụ onwe ya na onye mepụtara mmemme mgbatị ahụ n'ịntanetị VitFit

Erin Aquino: Ahụike Fiend

Ihe m na-aga nri ụtụtụ bụ ngwugwu nke oatmeal ozugbo, gram 24 nke ntụ ntụ protein, na 1 1/2 ngaji nke ahụekere ma ọ bụ bọta almọnd. Ọ bụ ngwakọta zuru oke nke carbohydrates, protein na abụba ndị dị mkpa!

-Erin Aquino, onye chọrọ mgbatị ahụ

Ubi JL: Blogger Ahụike na Ahụike

Ọ na -amasị m iri nri dị ụtọ ma dabere na macrobiotic. Enwere m ike ịnụ ụtọ nnukwu efere ofe miso juputara na akwụkwọ nri ma ọ bụ ezigbo porridge nwere ọka, millet, walnuts na mkpụrụ vaịn!

-JL Fields, onye nchoputa/onye nchịkọta akụkọ/onye edemede nke JL Goes Vegan na Kwụsị Ịkpa Ahụ

Stephen Cooper: Onye guzobere Boot Camp Pasadena

Nhọrọ nri ụtụtụ kacha amasị m bụ nhịahụ protein nwere ike dị elu. M na -eteta n'isi ụtụtụ nke na ọ naghị adị m ka nri siri ike, yabụ, mkpọtụ a na -eburu nnukwu nri n'ime ụtụtụ m. Ọ gụnyere: 1 iko mmiri, 1 iko tii tii, 1 ngwugwu Samabazon Acai (anti-oxidants, gbakwunyere, ụtọ mkpụrụ osisi beri), 1/4 iko mmiri ara ehi aki oyibo zuru oke (na-agbakwunye abụba ma na-eme ka ịma jijiji jupụta), 1 ka 2 scoops nke vanilla protein ntụ ntụ (gram 25 ruo 40), na 1/3 iko oat dum.

Itule nke mkpụrụ osisi, abụba, na ọka na-eme ka o jupụta na ume.

-Stephen Cooper, onye na-enye ọzụzụ na onye nchoputa nke Boot Camp Pasadena

Jason Fitzgerald: Onye guzobere StrengthRunning.com

A na -akpọ nri ụtụtụ kacha amasị m "akwa n'ime nkata." I bee otu dum n'ime iberibe ọka wit, fesa akwa n'ime. Tinye ụfọdụ mkpụrụ osisi strawberry na ngwaahịa ikpeazụ wee jikọta ya na protein whey-ị nwere carbs na protein dị mfe ma dị mgbagwoju anya nke ị ga-agbake na mgbatị ahụ siri ike. Ọ dị mfe ime na ọ na-enyere aka na mgbake mgbe mgbatị ahụ gasịrị.

-Jason Fitzgerald bụ 2:39 marathoner na onye nchoputa nke StrengthRunning.com

Rachel Dubin: Fitness Fiend

A bụ m onye nkuzi mgbatị ahụ. Ana m arụ ọrụ kwa ụtụtụ, na nri ụtụtụ PJ's Organics 'Breakfast Burrito bụ nri ụtụtụ zuru oke mgbe emechara ahụ ebe ọ na -enye nri ma jupụta gị ruo ọtụtụ awa. Dị ka ezigbo nri ụtụtụ nri Mexico zuru oke n'ụlọ, ihe a enweghị ọgwụ ọ bụla, ihe nchekwa, ma ọ bụ GMO, ọ bụkwa otu n'ime naanị burritos na -edozi ahụ dị n'ahịa.

-Rachel Dubin, mma mma

Gillian Barrett: Akụkọ ihe ịga nke ọma nke onye na-agba ọsọ na ibu

Abụrụla m onye na-agba ọsọ na onye na-emega ahụ mgbe niile ihe karịrị afọ 2 ugbu a. Amalitere m ịrụ ọrụ na iri nri nke ọma ka m wee daa kilogram 80. Nri ụtụtụ m bụ ihe ọṅụṅụ lemon (ọkara lemon) na mmiri ọkụ (nke a bụ mgbe m na-ewere vitamin m), Kashi Go Lean cereal (1 serving), mmiri ara ehi pasent 1 (1/2 cup), yogọt Greek nkịtị (3/ 4 iko), blueberries (1/4 iko), na mmanụ aṅụ (1 tablespoon). Ọ bụ calorie 350, gram 59 nke carbohydrates, gram 2 nke abụba, gram 27 nke protein, na gram 6 nke eriri.

-Gillian Barrett, onye na-agba ọsọ na onye na-emega ahụ nke furu efu 80 pound n'ụzọ ziri ezi

Len Saunders: Onye chepụtara idobe ụmụaka mma

Ana m edebe nri ụtụtụ m dị mfe mana gbaa mbọ hụ na ị gaghị efu ya. Ọtụtụ mgbe, m na-agụnye mgbụsị akwụkwọ grepu, nke bara ụba na vitamin na mineral ma na-enye aka igbochi agụụ. Ọzọkwa, gụnyere ọka oatmeal dum bụ nhọrọ magburu onwe ya, n'ihi na ọ jupụtara na carbs dị mgbagwoju anya (ike na-adịte aka), antioxidants, na eriri nri, yana ọgaranya n'ọtụtụ nri.

-Len Saunders, onye edemede nke Na-eme ka ụmụaka nwee ahụike

Gillian Casten: Blogger nke mma

Ana m aga otu klaasị atọ kwa ụbọchị. Ahụrụ m ihe mkpuchi nori ube oyibo n'anya (obere iberibe ube oyibo kechiri na sushi ahihia). Ọ bụ nri anaghị eri anụ, nri ụtụtụ-carb na-atọ ụtọ sushi ube oyibo.

Mmasị smoothies na -amasịkwa m. Ana m ajụ oyi ihie banana ma tinye ya na Vitamix m na mmiri ara ehi almond, ntakịrị protein Sun Warrior, na obere ngaji nke bọta ahụekere. Banana nwere shuga dị elu, yabụ na m na-eme ya naanị mgbe m na-aga mgbatị ahụ siri ike. Ọ na-atọ ụtọ dị ka milkshake!

-Gillian Casten nke RateYourBurn.com

More na SHAPE.com:

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Ezi ntụziaka 11 kacha mma

Otu ụbọchị na nri m: Fitness Pro Jeff Halevy

Ngwakọta 6 "Ahụike" nke a ga -ezere

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