NYEEM NTXIV COV KHOOM NTAUB NTAWV MARATHON
Npaj txhij rau hnub sib tw thiab pib npaj thiab hloov koj cov khoom noj khoom haus thiab dej haus tsawg kawg ib lub lis piam ua ntej kev sib tw.
Arduua tau tsim qee cov lus qhia dav dav rau kev noj zaub mov thiab dej kom ua raws li ib lub lim tiam ua ntej Roob Marathon, Trail lossis Skyrace 35 – 65 km, (4 – 8 teev).
PIB ntawm kev sib tw:
- Lub Hom Phiaj: Ua kom zoo preload ntawm carbohydrates thiab hydration kom txog rau hauv cov xwm txheej zoo tshaj plaws nyob rau hnub ntawm qhov kev tshwm sim.
- Preload ntawm carbohydrates rau cov xwm txheej uas yuav kav ntev dua 90 feeb: Nws raug nquahu kom noj ntawm 7 mus rau 12 grams ib kg ntawm qhov hnyav thaum 24/48 teev ua ntej kev sib tw, nyob ntawm koj qhov kev paub.
UA NTEJ Kev sib tw: (Tshaj tshais lossis noj su 3 teev ua ntej kev sib tw):
- Lub Hom Phiaj: Ua kom muaj dej txaus txaus thiab pom cov leeg nqaij glycogen. Cov xim ntawm koj cov zis tuaj yeem yog qhov qhia tau zoo ntawm koj qhov dej num
- 2-4 grams carbohydrate ib kg ntawm qhov hnyav + 0.3 grams protein ib kg ntawm qhov hnyav (Ex / 1 daim txiv hmab txiv ntoo + 120 g ntawm qhob cij lossis cereals + jam lossis zib ntab + yogurt)
- 300 ml ntawm isotonic haus nyob rau hauv sips kom txog thaum pib ntawm kev xeem.
- Caffeine tuaj yeem yog ib qho zoo ntxiv thiab txhawb nqa kev tswj hwm thiab yog tias koj twb tau ua pov thawj tias koj kam rau ua.
THAUM LAWV kev sib tw:
- Lub Hom Phiaj: Txhawm rau saib xyuas cov glycogen deposits kom lawv tsis txhob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob
- Ntawm 50-70 grams / teev ntawm carbohydrates raug pom zoo nyob ntawm qhov ceev thiab qhov hnyav ntawm tus neeg ncaws pob.
- Nws raug pom zoo txhua 3-4 teev kom noj ib yam dab tsi qab ntsev thiab ib qho bar uas muaj BCAA los yog cov khoom noj protein.
- Hais txog qhov tseem ceeb hydration, saib xyuas cov dej kom txaus nrog cov sodium txaus (ntsev / electrolytes) thiab / lossis ua ke nrog cov dej haus ua kis las.
TOM QAB kev sib tw:
- Lub Hom Phiaj: Txhim kho cov leeg nqaij thiab rov ua kom cov leeg nqaij thiab daim siab glycogen. Peb yuav tsum noj cov zaub mov uas muaj cov carbohydrates thiab cov protein. Rehydration nrog dej thiab electrolytes yuav yog qhov tseem ceeb.
- 1 grams carbohydrate ib kg ntawm qhov hnyav + 0.4 grams protein ib kg ntawm qhov hnyav
- Thaum lub sij hawm tom ntej 3 teev tom qab kev sib tw nws raug pom zoo kom haus 30 grams ntawm cov protein zoo Whey (piv txwv li hauv kev rov qab co) nrog rau kev nqus sai carbohydrates xws li zib ntab, txiv hmab txiv ntoo ...
Fernando Armisén, Arduua Headcoach