NUI NUTRITION GUIDELINES ULTRA-TRAIL RACE
E mākaukau no ka lā heihei a hoʻomaka e hoʻolālā a hoʻololi i kāu meaʻai a me ka hydration ma kahi o hoʻokahi pule ma mua o ka heihei.
Arduua ua hoʻomohala i kekahi mau alakaʻi maʻamau no ka meaʻai a me ka hydration e hahai ʻia i hoʻokahi pule ma mua o kahi Ultra-trail a i ʻole Ultra Skyrace (> 8 mau hola.).
PULE o ka hoʻokūkū:
- Pahuhopu: E hana i ka hoʻouka mua ʻana o nā kalapona a me ka hydration e hōʻea i nā kūlana maikaʻi loa i ka lā o ka hanana.
- Preload of carbohydrates no nā hanana lōʻihi: Manaʻo ʻia e ʻai ma waena o 7 a me 12 grams no ka kg o ke kaumaha i nā hola 48 ma mua o ka hoʻokūkū, ma muli o kāu ʻike.
mua ka hoʻokūkū: (ʻO ka ʻaina kakahiaka a i ʻole ka ʻaina awakea 2-3 mau hola ma mua o ka hoʻokūkū)
- Pahuhopu: E mālama i nā pae wai wai kūpono a me nā pae glycogen muscle maikaʻi loa. Hiki i ke kala o kou mimi ke hōʻailona maikaʻi i kou kūlana wai
- 2-4 grams o ka carbohydrate no kg o ke kaumaha + 0.3 grams o ka protein no ka kg o ke kaumaha (Ex / 1 ʻāpana hua + 120 gr o ka berena a i ʻole cereals + jam a me ka meli + yogurt)
KOLEMOKOA ka hoʻokūkū: Long Trails
- Pahuhopu: E mālama i nā waihona glycogen i ʻole lākou e lilo i mea ʻole i ka wā o ka hoʻāʻo ʻana, a me ka hoʻoikaika ʻana i ka hoʻihoʻi ʻana o ka ʻiʻo me kahi meaʻai a mea inu paha, me ka HC, aia nā protein BCAAS.
- Ma waena o 60-90 grams / hola o nā carbohydrates e ʻōlelo ʻia ma muli o ka wikiwiki, ke kaumaha o ka mea pāʻani a me ka hoʻomanawanui i ka assimilation o nā carbohydrates i aʻo ʻia.
- Manaʻo ʻia e hoʻololi i nā meaʻai me nā mea ʻono like ʻole (ʻono, paʻakai, ...) a me nā ʻano ʻano kalapona like ʻole no ka assimilation maikaʻi (glucose, fructose, ...)
- Manaʻo ʻia e hoʻohui i nā meaʻai maoli me nā haʻuki ʻē aʻe e like me nā pahu ikehu a me nā gels.
- Manaʻo ʻia i kēlā me kēia 3-4 mau hola e lawe i kahi mea paʻakai a me kahi pā i loaʻa nā meaʻai BCAA a i ʻole ka protein.
- E pili ana i ka hydration kumu, e mālama pono i ka inu wai me ka nui o ka sodium (paʻakai / electrolytes) a / a hui pū me kahi mea inu haʻuki.
- Hiki i ka caffeine ke lilo i mea hoʻonui maikaʻi a me ka mea hoʻoikaika i lawe ʻia ma ke ʻano hoʻomalu a inā ua hōʻoia ʻoe i kou hoʻomanawanui no kekahi mau ʻāpana "kūikawā" o ka heihei.
MAHOPE iho o ka hoʻokūkū:
- Pahuhopu: Hoʻonui i ka hoʻihoʻi ʻana i ka ʻiʻo a hoʻopiha hou i ka ʻiʻo a me ka glycogen ate. Pono mākou e ʻai i nā ʻakika a me ka protein kiʻekiʻe. Pono ka hoʻomaʻemaʻe hou ʻana me ka wai a me nā electrolytes.
- 1 grams o ka carbohydrate no kg o ke kaumaha + 0.4 grams o ka protein no kg o ke kaumaha
- I loko o nā hola 3 e hiki mai ana ma hope o ka hoʻokūkū, ʻōlelo ʻia e ʻai i 30 grams o ke ʻano protein kiʻekiʻe Whey (laʻana i ka hoʻihoʻi hou ʻana) a me ka wikiwiki o ka lawe ʻana i nā carbohydrates e like me ka meli, nā hua ...
/Fernando Armisén, Arduua ʻO ke poʻo kumu