Olona Rhwebo luPhambili lweSpartan lokutya ngaphambi, emva, kwaye ngexesha lomsitho, ngokukaDietitians

Umxholo

• Ukutya kweSpartan Race 101
• Isidlo sangaphambi koMdyarho
• Ngexesha lomsitho
• Isidlo sasemva kohlanga
• Uphengululo lwe

Iminyhadala yokunyamezela icela umngeni nakwezona zinzima kwezinzima. Olu hlanga luthintelo alukho mngeni ngokwasemzimbeni kuphela, kodwa lucelomngeni nasengqondweni ngokunjalo. Kungenxa yoko le nto ukwazi okona kutya kufanelekileyo kukubandakanya ekutyeni kwakho kubalulekile ekusebenzeni okuphezulu. Njengengcali yezokutya ebhalisiweyo, umsebenzi wam kukubonisa indima enamandla yesondlo edlalwayo ekondleni isilwanyana sakho sangaphakathi, njengokutya kogqatso lwaseSpartan.

Bobabini umyeni wam kunye nam sikhuphisana nabakwaSpartan, ke ngoko ndinokungqina kumrhumo wezi zinto zithintelayo zithatha umzimba wakho-okwenza ukuba kubaluleke kakhulu ukubasa ezona kutya zinomdlandla zeSpartan. Ngoko ke, ndafaka umyeni wam njengehagu ngokutya kwam "ukutya ukunyamezela". Qiniseka, ndiye ndajonga iingcali ezintathu zezemidlalo ukuze ndiqinisekise ukuba ndikwindlela elungileyo xa ndihlanganisa ukutya okugqwesileyo kweSpartan. Apha ngezantsi kukho iimpendulo zabo kwaye bajonge ukutya okhuphisana nabo bakwaSpartan.

Ukutya kweSpartan Race 101

"Ukuvuthisa ugqatso lomqobo kufana kakhulu nezinye izehlo zokunyamezela. Amandla omzimba ongaphezulu abaluleke ngakumbi ngexesha lomdyarho wezithintelo, ke kuyakufuneka usebenzise iikhabhohayidrethi ezaneleyo ngaphambi kunye naphakathi komdyarho ukuze uphembelele la maqela makhulu emisipha," utshilo uTorey Armul, MS, RD, isithethi seAkhademi yeSondlo kunye neDietetics.

UNatalie Rizzo, MS, RD, ingcali kwezemidlalo kunye nomnini weSondlo kwi-Natalie, uphinda ingxelo ka-Armul: "Zombini ziyafana. Iintlanga zaseSpartan zinemiqobo, ngoko ke uqeqesho lunokubandakanya uqeqesho lomzimba olungaphezulu kunolwesintu. Ngenxa yoko, Ndingacebisa iprotheni encinci yeentsuku zoqeqesho lwamandla, njengeqhekeza elongezelelweyo lenkukhu okanye ubisi lwetshokholethi emva kweseshoni yoqeqesho. " .

Akukho sisombululo sisinye sezona zitya ziphambili zohlobo lweSpartan, nangona kunjalo. Kungenxa yokuba iimfuno zesondlo zeembaleki ziyahluka ngokuxhomekeke kwipesenti yamanqatha omzimba kunye neenjongo zoqeqesho, ngokutsho kuka-Alissa Rumsey, M.S., R.D., naye osisithethi se-Academy of Nutrition and Dietetics.

"Ngenxa yomahluko kumanqanaba e testosterone kunye ne-estrogen, abantu basetyhini bane-6 ukuya kwi-11 yeepesenti ephezulu yeoyile yomzimba xa kuthelekiswa namadoda kwaye baya kufuna ngokubanzi iikhalori ezingaphantsi xa kuthelekiswa nembaleki eyindoda," uyacacisa. "Abasetyhini bakwanazo neemfuno zentsimbi ephezulu, kuba balahlekelwa yile minerali inyanga nenyanga ngexesha lokuya exesheni."

U-Armul ucebisa ukuba iimbaleki zabasetyhini zigxile ekusebenziseni ukutya okune-iron-rich kulo lonke uqeqesho lwabo, ezinje ngeembotyi, inyama engenamafutha, intlanzi, iinkozo ezinqatyisiweyo, kunye nemifuno enamagqabi, njengenxalenye yokutya okunesondlo. (Izinto eziNxulumeneyo: Ukutya okuTyebileyo okuyi-9 okungeyoSteak)

Kugqatso lweemayile ezingama-20+ olunemiqobo engaphezu kwama-50, bobabini u-Armul kunye no-Rizzo bayavuma ukuba xa kuthethwa ngokutya komdyarho we-Spartan, iicarbohydrates ezilula, ezetyiswe ngokulula ezinomxube weprotein ngumthombo omkhulu wamafutha. Ngexesha lomsitho, bacebisa ukuzalisa iyure nganye ngesiselo se-electrolyte-carbohydrate kunye / okanye iigel, gummies, okanye enye iswekile elula. Emva kogqatso, kubalulekile ukufumana ibhalansi eyiyo yeprotheyini kunye neecarbohydrates emzimbeni wakho. (Ufuna ukunyusa isantya sakho? Jonga oku kutya kunokwenza ukuba ukhawuleze.)

Ukongeza apho ukutya okutyiwa nguSpartan, nini uyazitya, ingakumbi emva kogqatso, nako kubalulekile. Kuya kufuneka ujonge ukufumana iprotein ngaphakathi kwemizuzu engama-30 ukuya kwengama-60 yomdyarho, nokuba yi "protein protein bar, i-smoothie ene-protein powder, okanye ukutya okugqibeleleyo nge-20 gram okanye ngaphezulu kweprotein," utshilo u-Armul.

Apha ngezantsi, ukutya okuphezulu komdyarho waseSpartan okonyuse ukusebenza komyeni wam.

Isidlo sangaphambi koMdyarho

1 Slice Isonka esipheleleyo se-Grain + 2 Iisipuni Ibhotolo yamandongomane + 1 I-Banana + 1 Ubisi lweNdebe

Malunga nemizuzu engama-60 ukuya kwengama-90 ngaphambi kokuba kuqale uphondo, lixesha lokwabelana ngethowusti. Hayi, hayi uhlobo lwe-toast (uxolo). Nokuba utya isonka esimhlophe okanye esigcwele ingqolowa lukhetho lwakho. Xa kuziwa ekuvuseleleni ezemidlalo kunye nokutya komdyarho waseSpartan ngokukodwa, abanye abantu bakhetha isonka esinefayibha encinci. Nangona kunjalo, ukuba isonka esipheleleyo sisebenza kunye nesisu sakho kwaye asibangeli uxinzelelo lwesisu, qhubeka usitya isonka esipheleleyo ngaphambi kokuba uye kumgca wokuqala. (Eyeleleneyo: Ngaba kunokwenzeka ukuba neFayibha eninzi kakhulu ekutyeni kwakho?)

Ngexesha lomsitho

Gatorade + Snack Bar Ukulunywa

Sizame konke! Gels, iilekese, pouches; eyona nto iphambili, zonke zibangele ukungakhululeki kokwetyisa. Sifumene owona mthombo mhle wesondlo omnceda ngokwenene ukuba amnike iswekile ekhawulezileyo acinezelwe yi-KIND snack bars (Thenga, i-15 yeedola ye-12, amazon.com), ezaliswe ngumxube weepesenti ezili-100 zeziqhamo kunye nemifuno. Ibha nganye ihambisa i-17g yeswekile yendalo kwaye igaywe ngokulula ekuhambeni. Ngokusika oku kutya kukhuphiswano lweSpartan, u-avareji malunga nebha enye ngeyure ukongeza kwi-Gatorade (Thenga yona, i-18 yeedola nge-12, amazon.com) uyisebenzisa rhoqo kwimizuzu engama-20 ukuzalisa ii-electrolyte zakhe.

Isidlo sasemva kohlanga

Iprotein Shake + IiPistachios ezigcadiweyo kunye neTyuwa eneShelled

Eli lelona xesha linzima kubadlali ukuba batye into enesondlo. Umyeni wam uhlala elungiselelwe ukupholisa umzimba wakhe kwaye ujonge izibalo zakhe ukuba kuyimpi yokutya into esempilweni ngexesha elifanelekileyo lokufumana kwakhona. Kuzo zonke iintlobo zokutya komdyarho waseSpartan, iprotein elula ephathekayo ye-protein ihlala isiza, ngakumbi xa sikude nekhaya kwaye singenazixhobo zokuzilungiselela. Iprotheyini ye-Whey-iprotheni esetyenziswa kwiinyikima ezininzi-kwakhona i-bioavailable ngokugqithiseleyo emzimbeni, inceda ukulungisa izihlunu kunye nokubonelela ngezondlo eziyimfuneko ngokukhawuleza ngexesha lokubuyisela. (Bamba, ihluke njani iprotein ye-whey kuneeprotein zepea?)

Ukuhambisa ngaphezulu kwe-30g yeproteyini esemgangathweni, iprotheyini inyikimisa izibini ngokumangalisayo kunye neepistachios ezigcadiweyo kunye netyuwa. I-ounce enye ye-pistachios eyosiweyo kunye netyuwa inika i-310 mg ye-potassium kunye ne-160 mg yesodium, i-electrolytes ebalulekileyo enceda ukuxhasa ukulingana kwamanzi. Ibhonasi: I-Pistachios ngokwendalo inee-antioxidants ezibanika umbala wazo oluhlaza kunye nemfusa.

Ukubhengeza: Ndisebenza kunye neePistachios eziMangalisayo kunye neKIND Snacks ukunceda abathengi benze ukhetho olunempilo.

Uphengululo lwe