Yuav Ua Li Cas Nyob Hauv Dej Thaum Kev cob qhia rau kev sib tw Endurance

Zoo Siab

• Cov neeg ncaws pob xav tau sodium
• Kev Tshawb Fawb Txog Dej
• Pre- thiab Post-Workout Hydration
• Ntsuam xyuas rau

Yog tias koj tab tom kawm rau kev sib tw nyob deb, tej zaum koj yuav paub zoo txog kev ua lag luam ntawm cov dej haus kis las cog lus tias yuav ua kom cov dej noo thiab ua kom koj lub zog khiav zoo dua li tus txiv neej tom ntej cov khoom. Gu, Gatorade, Nuun-tsis muaj teeb meem koj saib qhov twg, ib ntus koj tau hais tias cov dej ntshiab yuav tsis txiav nws.

Sim xyuas seb koj lub cev xav tau dab tsi thiab thaum twg tuaj yeem ua tau tiag tsis meej pem. Yog vim li cas peb thiaj li tau qee qhov khawb rau koj.

Ntawm no, cov kws tawm dag zog sab saum toj tshaj plaws, kws tshaj lij tso dej, thiab cov kws qhia qhia qhov lawv xav kom koj paub txog kev nyob twj ywm thaum lub sijhawm koj ua haujlwm ntev (thiab vim li cas dej thiaj li zoo tiag tiag) tsis yog txaus).

Cov neeg ncaws pob xav tau sodium

Muaj ntau txoj kev tshawb fawb nyob ib puag ncig kev tiv thaiv dej, tab sis muab yooj yim heev, nws boils mus rau qhov no: "Dej tsis txaus, thiab cov dej dawb tuaj yeem ua rau txo qis kev nqus dej," Stacy Sims, Ph.D., tus kws kho lub cev qoj ib ce. thiab tus kws paub txog khoom noj khoom haus uas tshwj xeeb hauv hydration. Sodium, tshwj xeeb tshaj yog, ua haujlwm los pab koj lub cev nqus dej xws li dej, ua rau koj muaj dej, nws hais. "Koj xav tau sodium los qhib qee yam kev thauj mus los thoob plaws hauv cov hnyuv hauv lub cev mus rau hauv cov ntshav."

Tsis tas li, txij li koj poob sodium los ntawm kev tawm hws, yog tias koj tawm dag zog ntau dua li ob teev thiab tsuas yog haus dej xwb, koj yuav pheej ua rau koj cov ntshav cov ntshav sodium ntau ntxiv, piav qhia Corrine Malcolm, tus kws qhia paub yav dhau los ntawm Carmichael Training Systems. Qhov no tuaj yeem ua rau qee yam hu ua hyponatremia, uas yog thaum cov qib sodium hauv cov ntshav qis dhau. Ntxiv rau, cov tsos mob ntawm tus mob tuaj yeem ua rau pom cov cim ntawm lub cev qhuav dej-xeev siab, mob taub hau, tsis meej pem, thiab qaug zog, nws hais.

Tab sis vim hais tias hws muaj pes tsawg leeg thiab hws tus nqi sib txawv ntawm ib tug neeg mus rau ib tug neeg, nws yog ib qho nyuaj hais tias ntau npaum li cas sodium koj xav tau nyob rau hauv ib tug endurance tshwm sim, hais tias Sims.

Feem ntau, Malcolm qhia txog 600 txog 800mg ntawm sodium ib litre dej thiab 16 txog 32 ooj dej ib teev thaum lub sijhawm tawm dag zog uas siv sijhawm ntev dua ib teev. Cov khoom lag luam nrog 160 txog 200mg ntawm sodium rau 8-ounce kev pabcuam kuj tseem yog thawj koom ruam zoo, ntxiv Sims.

Qhov xwm zoo yog tias koj tsis tas yuav hloov tam sim * txhua * sodium koj poob thaum ua haujlwm. Sim hais tias "Lub cev muaj cov khw muag tshuaj sodium ntau," Sim hais. "Tsuav koj noj thiab haus cov zaub mov nrog sodium hauv lawv, koj tab tom muab yam koj lub cev xav tau, raws li nws xav tau." (Faj seeb: Tsis muaj iodine yog nce ntawm cov poj niam haum)

Ua haujlwm nrog sau npe noj zaub mov noj zaub mov kuj tseem tuaj yeem pab koj nyob rau qhov zoo tshaj rau koj.

Kev Tshawb Fawb Txog Dej

Lwm qhov tsis pom zoo feem ntau hais txog kev haus dej tau ua nrog osmolality, uas tsuas yog txoj hauv kev hais "kev mloog zoo ntawm yam koj tab tom haus," Malcolm hais.

Ib qho me ntsis physiology poob lawm: Koj lub cev siv osmosis-lub zog ntawm cov kua (xws li ntshav, dej, los yog ib tug digested kev ua si dej haus) los ntawm ib cheeb tsam ntawm tsawg-concentration mus rau ib tug high-concentration-mus thauj dej, sodium, thiab qabzib, nws hais. Thaum koj noj lossis haus ib yam dab tsi, cov as-ham uas koj lub cev xav tau yog nqus los ntawm GI ib puag ncig rau hauv koj lub cev. Qhov teeb meem? "Cov dej haus ua kis las uas muaj ntau dua li koj cov ntshav yuav tsis txav ntawm koj lub plab GI mus rau lub cev thiab yuav hloov cov kua dej tawm ntawm cov cell, ua rau tsam plab, GI nyuaj siab, thiab thaum kawg lub cev qhuav dej, "hais Malcolm.

Txhawm rau txhawb nqa dej, koj xav tau cov dej haus ua si uas tsis tshua muaj siab dua koj cov ntshav, tab sis siab dua 200 mOsm / kg. (Yog tias koj xav tau txais tag nrho cov kev kawm ua ntej nrog nws, ntshav osmolality yog los ntawm 280 txog 305 mOsm/kg.) Rau cov dej haus kis las, uas muab cov carbohydrates thiab sodium, tsom rau osmolality nruab nrab ntawm 200 thiab 250 mOsm/kg. Yog tias koj xav tsis thoob hauv lub ntiaj teb koj yuav tsum paub ntau npaum li cas osmolality cov dej haus muaj, zoo, nws yog qhov nyuaj, tab sis muaj ob peb txoj hauv kev koj tuaj yeem nrhiav pom (lossis ua tus kwv yees kev kawm). Qee lub tuam txhab teev cov txiaj ntsig no, txawm hais tias koj yuav tsum tau khawb me ntsis kom pom lawv. Nuun Kev Ua Tau Zoo muaj 250 mOsm/kg, tus lej koj tuaj yeem pom ntawm lawv lub vev xaib. Koj tuaj yeem ntsuas osmolality los ntawm kev saib cov khoom xyaw thiab kev noj zaub mov tsis zoo ntawm daim ntawv lo. Qhov zoo tshaj plaws, koj xav kom tsis pub ntau tshaj 8g tag nrho cov carbohydrates ib 8 ooj nrog kev sib xyaw ntawm qabzib thiab sucrose, hais tias Sims. Yog ua tau, hla fructose lossis maltodextrin vim cov no tsis pab lub cev nqus dej.

Pre- thiab Post-Workout Hydration

Kev haus dej ua ntej thiab tom qab kev tawm dag zog pab tswj koj lub cev zoo siab ntawm kev sib npaug. Malcolm hais tias "Kev nkag mus rau hauv koj txoj kev khiav dej kom zoo pab koj tsis tsuas yog zoo dua tab sis kuj txo qis qhov koj xav tias yuav tshwm sim thaum lub sijhawm ua haujlwm," Malcolm hais. (Muaj feem xyuam: Cov Khoom Noj Ua Ntej Ua Ntej Ua Ntej thiab Tom Qab Ua Haujlwm Zoo Tshaj Plaws rau Txhua Qhov Kev Ua Haujlwm)

Feem ntau, qhov ua tau zoo tshaj plaws ua ntej tso dej tsuas yog koom nrog kev ua kom muaj dej zoo nyob hauv ib hnub (nyeem: tsis nqes dej lub raj mis loj 10 feeb ua ntej koj khiav). Tshawb xyuas cov xim ntawm koj lub plab kom pom tias koj nyob ntawm txoj kev yog. Luke N. Belval, CSC, tus thawj coj ntawm kev tshawb fawb ntawm UCONN's Korey Stringer Institute hais tias "Koj xav kom nws zoo li cov kua txiv qaub thiab tsawg dua li kua txiv thaum nruab hnub." "Koj tsis xav kom koj cov zis kom meej raws li qhov qhia tias muaj dej ntau dhau."

Tom qab kev tawm dag zog, txiv hmab txiv ntoo muaj dej thiab veggies, lossis kua zaub qab ntsev tuaj yeem pab rov qab tau cov sodium uas ploj lawm, qhia Sims. Nrhiav txoj hauv kev kom tau cov poov tshuaj ntau dua, ib yam nkaus. Sims hais tias "Nws yog cov roj ntsha tseem ceeb rau kev rov ua kom lub cev rov qab muaj zog," Cov qos yaj ywm qab zib, spinach, taum, thiab yogurt yog txhua yam zoo. Belval hais tias "Ib txoj hauv kev zoo tshaj plaws kom lub cev qhuav dej hloov pauv yog mis nyuj chocolate," Belval hais. "Nws muaj cov kua, carbohydrates, cov protein, thiab qee cov electrolytes."

Koj tseem tuaj yeem xav txog kev ntxiv txhua hnub. Nuun muaj cov ntsiav tshuaj uas yaj tau uas koj tuaj yeem haus tau hauv dej txhua hnub.

Ib qho kev sim zoo kom pom seb koj puas xav xav txog kev ntxiv electrolyte? "Saib yog tias koj muaj cov ntsev tso rau ntawm koj cov khaub ncaws tom qab ua haujlwm tawm. Qhov no yuav qhia tau tias koj yog lub tsho hnav qab ntsev," hais tias Belval.

Tsuas nco ntsoov txoj cai kub ntawm kev qhia: Tsis txhob sim dab tsi tshiab ntawm hnub sib tw. Ntsuam xyuas koj cov dej (nrog rau kev hloov pauv khoom noj khoom haus) ua ntej, tom qab, thiab lub sijhawm ua haujlwm ntev, tom qab ntawd kos nrog koj tus kheej: Koj puas pom lub zog lossis lub siab xav? Koj puas tau tso zis thaum koj khiav? Nws yog xim dab tsi?

"Nws yog ib qho tseem ceeb los saib seb koj xav li cas," nco Malcolm. "Kev ua yuam kev yog ib feem ntawm kev sib tw, tab sis kev ua qhov qub ib zaug ntxiv yog zam tau."

Ntsuam xyuas rau