SHAWARAR GINDI MAI GIRMA GASKIYAR TSARO
Yi shiri don ranar tsere kuma fara tsarawa da daidaita abincin ku da ruwan sha aƙalla mako ɗaya kafin tseren.
Arduua ya ɓullo da wasu ƙa'idodi na gaba ɗaya don abinci mai gina jiki da hydration da za a bi mako ɗaya kafin Ultra-trail ko Ultra Skyrace (> 8 hours.).
MATA na gasar:
- Manufa: Yi mai kyau preload na carbohydrates da hydration don isa a cikin mafi kyau yanayi a ranar taron.
- Preload na carbohydrates don dogon abubuwan da suka faru: Ana ba da shawarar yin amfani da tsakanin 7 zuwa 12 grams a kowace kilogiram na nauyi a cikin sa'o'i 48 kafin gasar, ya dogara da kwarewar ku.
KAFIN gasar: (Karin kumallo ko abincin rana sa'o'i 2-3 kafin gasar)
- Manufa: Kula da isassun matakan ruwa da mafi kyawun matakan glycogen na tsoka. Launin fitsarin ku na iya zama mai kyau mai nuni ga matsayin hydration ɗin ku
- 2-4 grams na carbohydrate a kowace kilogiram na nauyi + 0.3 grams na furotin a kowace kilogiram na nauyi (Ex / 1 yanki na 'ya'yan itace + 120 gr burodi ko hatsi + jam ko zuma + yogurt)
SAURARA gasar: Dogayen Hanyoyi
- Manufar: Don kula da ajiyar glycogen don kada su zama fanko a lokacin gwaji, da kuma inganta farfadowar tsoka tare da abinci ko abin sha wanda, ban da HC, ya ƙunshi sunadaran BCAAS.
- Ana ba da shawarar tsakanin 60-90 grams / awa na carbohydrates dangane da saurin, nauyin ɗan wasa da juriya ga haɗuwa da carbohydrates waɗanda aka horar da su.
- Ana ba da shawarar canza abinci mai ɗanɗano daban-daban (mai daɗi, gishiri,…) da nau'ikan carbohydrates daban-daban don ingantaccen assimilation (glucose, fructose,…)
- Ana ba da shawarar haɗa abinci na gaske tare da sauran wasanni kamar sandunan makamashi da gels.
- Ana ba da shawarar kowane sa'o'i 3-4 don ɗaukar wani abu mai gishiri da mashaya mai ɗauke da abinci na BCAA ko furotin.
- Game da ingantaccen ruwa, kula da shan ruwa tare da isasshen adadin sodium (gishiri / electrolytes) da / ko haɗa tare da abin sha na wasanni.
- Caffeine na iya zama mai kyau kari da stimulant dauka ta hanyar sarrafawa kuma idan kun riga kun tabbatar da juriyar ku ga wasu "na musamman" sassan tseren.
BAYAN gasar:
- Manufa: Inganta farfadowar tsoka da kuma cika tsoka da glycogen hanta. Muna buƙatar cin abinci mai inganci da furotin. Rehydration tare da ruwa da electrolytes zai zama mahimmanci.
- 1 grams na carbohydrate da kilogiram na nauyi + 0.4 grams na gina jiki da kilogiram na nauyi
- A cikin sa'o'i 3 masu zuwa bayan gasar ana ba da shawarar a cinye gram 30 na nau'in furotin mai inganci na Whey (misali a girgiza girgiza) da kuma carbohydrates masu saurin sha kamar zuma, 'ya'yan itace ...
/Fernando Armisén, Arduua Shugaban Coa