Dab tsi noj ua ntej thiab tom qab marathon
Zoo Siab
- Dab tsi los noj ua ntej marathon
- Dab tsi los noj tom qab marathon
- Dab tsi los noj thaum lub marathon
- Tshawb nrhiav qee cov lus qhia uas pab hauv kev khiav ntawm: 5 cov lus qhia txhawm rau txhim kho koj cov kev ua haujlwm khiav.
Hnub ntawm lub hnub marathon, cov kis las yuav tsum noj zaub mov raws li carbohydrates thiab protein, ntxiv rau kev haus dej ntau thiab haus ib qho dej haus. Txawm li cas los xij, kev noj zaub mov zoo yog qhov tseem ceeb nyob rau lub hli uas koj npaj rau qhov kev kuaj.
Yuav kom tiv kev sim siab kom txog thaum kawg, koj yuav tsum noj 2 teev, 1 teev thiab 30 feeb ua ntej khiav kom koj cov piam thaj kom ruaj, tsis txhob txhawm thiab ua kom koj lub plawv dhia tsis tu ncua. Ntxiv rau, koj yuav tsum noj kom sai tom qab txoj kev sib tw dhau mus hloov lub zog poob thiab tshem tawm cov kua dej.
Dab tsi los noj ua ntej marathon
Nyob rau theem ntawm kev npaj no, tsis muaj kev hloov pauv hloov yuav tsum tau ua nyob rau hauv cov txheej txheem txhua hnub, thiab nyiam dua ib tus yuav tsum xaiv noj cov zaub mov uas nyiam, yog tias lawv noj qab nyob zoo, zoo li lub cev twb tau siv rau nws lawm.
| Yuav noj dab tsi 2 teev ua ntej khiav | Piv txwv ntawm cov khoom noj | Vim hais tias |
Txhob haus-qeeb carbohydrates | mov ci, mov, txhuv qab zib | Khaws lub zog ntev dhau sijhawm |
| Noj zaub mov nrog protein ntau | qe, sardine, salmon | Ua kom kev nqus nqus tau thiab muab lub zog |
Cov neeg ncaws pob yuav tsum zam kom tsis txhob noj cov zaub mov muaj fiber ntau, xws li zaub mov, txiv hmab txiv ntoo, zaub thiab legumes, vim tias lawv tuaj yeem txhawb plab hnyuv, kom tsis txhob noj cov zaub mov uas ua rau muaj roj, vim nws tuaj yeem ua rau mob plab. Nyeem ntxiv ntawm: Cov khoom noj uas ua rau muaj roj to.
Cov khoom noj muaj fiber ntau
Cov khoom noj uas ua rau muaj nkevNtxiv rau, 1 teev ua ntej qhov kev kuaj koj yuav tsum tau noj dua.
| Yuav noj dab tsi 1 teev ua ntej koj khiav | Piv txwv ntawm cov khoom noj | Vim hais tias |
| Noj cov khoom uas muaj cov carbohydrates nrawm | txiv hmab txiv ntoo zoo li txiv tsawb lossis qhob cij dawb nrog tws | Nce ntshav qab zib |
| Noj cov zaub mov muaj protein ntau | Skimmed mis los yog yogurt | Muab lub zog |
| Tso rau 500 ml ntawm dej | Dej | Hydrate lub cev |
Tsis tas li ntawd, 30 feeb ua ntej, thaum lub caij sov, nws yog ib qho tseem ceeb kom haus dej 250 ml dej los yog haus dej haus muaj caffeine xws li dej tshuaj yej ntsuab thiab ib feem ntawm kev haus dej haus.
Dab tsi los noj tom qab marathon
Tom qab khiav 21 km lossis 42 km thiab, txhawm rau hloov lub zog ploj thiab tshem tawm cov kua hauv lub cev, koj yuav tsum noj kom sai tom qab kev sib tw dhau mus.
| Dab tsi los noj kom sai tom qab ua tiav txoj kev sib tw | Piv txwv ntawm cov khoom noj | Vim hais tias |
| Noj cov khoom noj muaj protein ntau (90g) thiab protein (22g) | Mov nrog nqaij qaib; Noodles nrog loin; Ci qos yaj ywm nrog salmon | Rov siv lub zog siv thiab nce qib hauv cov ntshav qab zib |
| Noj cov txiv ntoo | Txiv pos nphuab, txiv pos | Muab cov piam thaj rau cov leeg |
Haus 500 ml ntawm cov kua | Cov kev ua si kis las zoo li Kub haus | Pab hydrate thiab muab cov zaub mov |
Tom qab qhov kev sib tw dhau mus, nws yog ib qho tseem ceeb kom haus 1.5 g ntawm carbohydrates ib kg ntawm qhov hnyav. Piv txwv li, yog tias ib tus neeg lub cev hnyav 60 kg, nws yuav tsum noj 90 g ntawm cov khoom noj nplua nuj nyob hauv cov carbohydrates.
Ib qho ntxiv, 2 teev tom qab kev sib tw koj yuav tsum noj:
Cov khoom noj muaj protein ntau
Cov khoom noj muaj nplua nuj nyob hauv omega 3- Cov khoom noj nrog omega 3, zoo li anchovies, herring, salmon thiab sardines, vim tias lawv txo qhov mob hauv cov leeg thiab pob qij txha thiab pab ua kom rov zoo. Nrhiav txog lwm cov zaub mov ntawm:
- Noj zaub mov ntau nplua nuj zoo li txiv tsawb, txiv laum huab xeeb los yog txiv kab ntxwv, txhawm rau tua cov leeg tsis muaj zog thiab cramps. Saib ntxiv hauv: Cov khoom noj uas muaj suab hais ntau ntxiv.
- Noj mov qab ntsev yuav ua li cas ntxiv rau cov qib ntsev hauv cov ntshav.
Dab tsi los noj thaum lub marathon
Thaum lub sijhawm khiav, tsis tas yuav noj zaub mov, tab sis koj yuav tsum hloov cov kua uas poob los ntawm kev tawm hws, haus dej hauv qhov tsawg.
Txawm li cas los xij, thaum lub sijhawm sib tw nws tseem ceeb heev uas yuav tsum haus cov dej haus kev ua si xws li Endurox R4 lossis Accelerade uas muaj cov zaub mov, kwv yees li 30 g ntawm carbohydrates thiab 15 g ntawm whey protein, pab tuav dej thiab pab txhawb kom nqus tau cov carbohydrates.
Tshawb nrhiav qee cov lus qhia uas pab hauv kev khiav ntawm: 5 cov lus qhia txhawm rau txhim kho koj cov kev ua haujlwm khiav.
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