Ntụziaka nri nri ugwu Marathon
Jikere maka ụbọchị agbụrụ wee malite ịhazi ma gbanwee nri gị na hydration gị ọbụlagodi otu izu tupu agbụrụ ahụ.
Arduua ewepụtala ụfọdụ ntuziaka izugbe maka nri na hydration ga-agbaso otu izu tupu Marathon Mountain, Trail ma ọ bụ Skyrace 35 – 65 km, (awa 4 – 8).
IZU nke asọmpi:
- Ebumnuche: Mee ezigbo ibu nke carbohydrates na hydration iji rute n'ọnọdụ kacha mma n'ụbọchị ihe omume ahụ.
- Ibu ibu nke carbohydrates maka ihe omume ga-adịru ihe karịrị nkeji 90: A na-atụ aro ka ị banye n'etiti 7 na 12 grams kwa kilogram nke ịdị arọ n'ime awa 24/48 tupu asọmpi ahụ, dabere na ahụmahụ gị.
TUPU asọmpi ahụ: (Nri ụtụtụ ma ọ bụ nri ehihie 3 awa tupu asọmpi):
- Ebumnuche: Nọgide na-enwe ọkwa mmiri mmiri zuru oke yana ọkwa glycogen muscle kacha mma. Agba nke mmamịrị gị nwere ike bụrụ ezigbo ngosipụta nke ọkwa hydration gị
- 2-4 grams nke carbohydrate kwa kilogram nke arọ + 0.3 grams nke protein kwa kilogram nke arọ (Ex / 1 iberibe + 120 gr achịcha ma ọ bụ ọka + jam ma ọ bụ mmanụ aṅụ + yogọt)
- 300 ml nke mmanya isotonic na sips ruo mmalite nke ule.
- Caffeine nwere ike ịbụ ihe mgbakwunye dị mma na ihe na-akpali akpali nke a na-ewere n'ụzọ a na-achịkwa ma ọ bụrụ na ị nwetala nkwenye gị.
EGO asọmpi:
- Ebumnobi: Iji lekọta glycogen nkwụnye ego ka ha ghara ịghọ ihe efu kpamkpam n'oge ule, na ịkwalite mgbake ahụ site na nri ma ọ bụ ihe ọṅụṅụ, na mgbakwunye na HC, nwere protein BCAAS.
- N'etiti 50-70 grams / hour nke carbohydrates ka akwadoro dabere na ọsọ na ibu nke onye na-eme egwuregwu.
- A na-atụ aro kwa awa 3-4 ọ bụla ka ị were ihe nnu na mmanya nwere BCAA ma ọ bụ nri protein.
- N'ihe gbasara hydration bụ isi, jiri oke sodium (nnu / electrolytes) na / ma ọ bụ jikọta ya na ihe ọṅụṅụ egwuregwu, lekọta oriri mmiri.
MGBE asọmpi:
- Ebumnobi: Mee ka mgbake ahụ dịkwuo elu ma mejupụta uru ahụ na glycogen imeju. Anyị kwesịrị iri ezigbo carbohydrates na protein. Ịmeghachi mmiri na mmiri na electrolytes ga-adị mkpa.
- 1 grams nke carbohydrate kwa kilogram nke arọ + 0.4 grams nke protein kwa kilogram nke arọ
- N'ime awa 3 na-esote asọmpi, a na-atụ aro ka iri gram 30 nke ụdị protein dị elu nke whey (ihe atụ na mgbake mgbake) yana carbohydrates ngwa ngwa dị ka mmanụ aṅụ, mkpụrụ osisi ...
Fernando Armisén, Arduua Onye nkuzi