Yintoni oza kuyitya ngaphambi nasemva kwemarathon
Umxholo
- Yintoni oza kuyitya ngaphambi komdyarho
- Yintoni oza kuyitya emva kwemarathon
- Yintoni oza kuyitya ngexesha lemarathon
- Fumana ezinye iingcebiso ezikunceda ekusebenzeni: kwiingcebiso ezi-5 zokuphucula ukusebenza kwakho.
Ngomhla womdyarho weembaleki, iimbaleki kufuneka zitye ukutya okusekwe kwiicarbohydrate kunye neeproteni, ukongeza ekuseleni amanzi amaninzi kunye nokusela isiselo esinamandla. Nangona kunjalo, ukutya ngendlela esempilweni kubalulekile kwiinyanga ozilungiselela uvavanyo.
Ukunyamezela uvavanyo kude kube sekupheleni, kuya kufuneka utye iiyure ezi-2, iyure e-1 kunye nemizuzu engama-30 ngaphambi kokubaleka ukugcina amanqanaba eswekile azinzile, ngaphandle kokucinezela nokugcina ukubetha kwentliziyo yakho rhoqo. Ukongeza, kuya kufuneka utye kanye emva kokuba ugqatso luphelile ukubuyisela amandla olahlekileyo kunye nokuphelisa ulwelo.
Yintoni oza kuyitya ngaphambi komdyarho
Kule nqanaba lokulungiselela, akukho lutshintsho lukhulu kufuneka lwenziwe kwinkqubo yemihla ngemihla, kwaye ngokukhethekileyo umntu kufuneka akhethe ukutya ukutya akuthandayo, ukuba kusempilweni, nanjengoko umzimba sele uqhelile.
| Ungatya ntoni iiyure ezi-2 ngaphambi kokubaleka | Imizekelo yokutya | Kuba |
Sebenzisa iicarbohydrate ezikhawulezayo | isonka, irayisi, ibhatata | Gcina amandla ixesha elide |
| Ukutya ukutya ngeprotein | iqanda, isardadi, isalmon | Yandisa ukufakwa kwe-carbohydrate kwaye unike amandla |
Imbaleki kufuneka ikuphephe ukusetyenziswa kokutya okunefayibha, ezinje ngeesiriyeli, iziqhamo, imifuno kunye nembotyi, njengoko zinokukhuthaza ukushukuma kwamathumbu, kunye nokuthintela ukutya ukutya okubangela irhasi, njengoko kunokonyusa ukungonwabi esiswini. Funda ngakumbi kwi: Ukutya okubangela iigesi.
Ukutya okunotyebileyo
Ukutya okubangela iigesiUkongeza, iyure enye ngaphambi kovavanyo kufuneka uphinde utye.
| Yintoni oza kuyitya iyure e-1 ngaphambi kokuba ubaleke | Umzekelo wokutya | Kuba |
| Yitya ii-carbohydrate ezikhawulezayo | iziqhamo ezifana nebhanana okanye isonka esimhlophe ngejam | Yandisa iswekile yegazi |
| Yitya ukutya okune-protein | Ubisi olunamanzi okanye iyogathi | Nika amandla |
| Ukungenisa i-500 ml yolwelo | Amanzi | Coca umzimba |
Ukongeza, kwimizuzu engama-30 ngaphambili, ngexesha lesigaba sokuzifudumeza, kubalulekile ukuba usele i-250 ml yamanzi okanye isiselo esine-caffeine esifana neti eluhlaza kunye nokungenisa inxenye yesiselo samandla.
Yintoni oza kuyitya emva kwemarathon
Emva kokubaleka i-21 km okanye i-42 km kwaye, ukubuyisela amandla alahlekileyo kunye nokuphelisa ulwelo, kuya kufuneka utye kanye emva kokuba ugqatso luphelile.
| Yintoni oza kuyitya kanye emva kokugqiba ugqatso | Umzekelo wokutya | Kuba |
| Sebenzisa ukutya okutyebileyo kwiicarbohydrate (90g) kunye neprotein (22g) | Irayisi yenkukhu; IiNoodles ezinqeni; Iitapile ezibhakiweyo kunye nesalmon | Ukuzalisa amandla asetyenzisiweyo kunye nokuphakamisa amanqanaba eswekile yegazi |
| Yitya iziqhamo | I-strawberry, i-raspberry | Nika i-glucose kwiimisipha |
Sela i-500 ml yolwelo | Isiselo sezemidlalo njengesiselo seGolide | Inceda i-hydrate kunye nokubonelela ngamaminerali |
Emva kokuba ugqatso sele luphelile, kubalulekile ukusebenzisa i-1.5 g yeecarbohydrate ngokwe kg yobunzima. Umzekelo, ukuba umntu unobunzima obungama-60 kg, kufuneka atye i-90 g yokutya okunotye kakhulu kwiicarbohydrate.
Ukongeza, iiyure ezi-2 emva komdyarho omele ukuzitya:
Ukutya okune-potassium
Ukutya okunotye kwi-omega 3- Ukutya kunye ne-omega 3, Njenge-anchovies, i-herring, i-salmon kunye ne-sardines, kuba zinciphisa ukudumba kwezihlunu kunye namalungu kunye nokunceda ekubuyiseni Fumana okunye ukutya:
- Yitya ukutya okune-potassium eninzi Njengeebhanana, amandongomane okanye iisardi, ukulwa ubuthathaka bemisipha kunye neekram. Bona ngakumbi kwi: Ukutya okune-potassium.
- Ukutya ukutya okunetyiwa Ungawuzalisa njani amanqanaba esodium egazi.
Yintoni oza kuyitya ngexesha lemarathon
Ngexesha lokubaleka, akukho mfuneko yokutya ukutya, kodwa kufuneka ubeke endaweni yeencindi ezilahlekileyo ngumbilo, amanzi okusela ngesixa esincinci.
Nangona kunjalo, ngexesha lomdyarho kubalulekile ukuba usele isiselo sezemidlalo esinjenge-Endurox R4 okanye i-Accelerade equlathe izimbiwa, malunga ne-30 g yee-carbohydrate kunye ne-15 g ye-protein ye-whey, enceda ukugcina amanzi kunye negalelo ekufunxweni kwee-carbohydrate.
Fumana ezinye iingcebiso ezikunceda ekusebenzeni: kwiingcebiso ezi-5 zokuphucula ukusebenza kwakho.
Amanqaku Amatsha
Ityhefu yeNicotine
