GAGARUMIN GUJEN TSAFIYA
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 ruwa da za a bi mako guda kafin Trail ko Skyrace 12-20-35 km (90 - 120 min).
SATI 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 abubuwan da za su wuce fiye da minti 90: Ana ba da shawarar yin amfani da tsakanin 7 zuwa 10 grams a kowace kilogiram na nauyi a cikin sa'o'i 24 kafin gwajin, ya dogara da kwarewar ku.
KAFIN gasar: (Karin kumallo ko abincin rana sa'o'i 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)
- 300 ml na abin sha na isotonic a cikin sips har zuwa farkon gwajin.
- Caffeine na iya zama kyakkyawan kari da stimulant da aka ɗauka ta hanyar sarrafawa kuma idan kun riga kun tabbatar da juriyar ku.
SAURARA gasar: Short Trail 12-20 km
- Manufar: Kula da shagunan glycogen don kada su zama fanko a lokacin gasar.
- Mai saurin shayar da kuzari da abin sha na wasanni. Ana ba da shawarar tsakanin 30-50 grams / awa na carbohydrates dangane da saurin da nauyin ɗan wasa.
- Game da hydration, ba da fifiko ga abin sha na wasanni, kodayake ana iya haɗa shi da sips na ruwa ta hanyar ƙara adadin gishiri mai dacewa, galibi sodium.
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
- Mafi kyawun lokacin shine a cikin rabin sa'a na gaba a cikin kusan rabo na 2: 1 (CH / protein)
/Fernando Armisén, Arduua Shugaban Coa