TUZURU NRI NRI NA-EKWU Ọsọ Ọsọ Ọsọ
Jikere maka ụbọchị agbụrụ wee malite ịhazi ma gbanwee nri gị na hydration gị ọbụlagodi otu izu tupu agbụrụ ahụ.
Arduua emebela ụfọdụ ntuziaka izugbe maka oriri na-edozi ahụ na mmiri mmiri ka a ga-agbaso otu izu tupu Ultra-trail ma ọ bụ Ultra Skyrace (> 8 awa.).
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 ogologo ihe omume: A na-atụ aro ka ị banye n'etiti 7 na 12 grams kwa kilogram nke ịdị arọ n'ime awa 48 tupu asọmpi ahụ, dabere na ahụmahụ gị.
TUPU asọmpi: (Nri ụtụtụ ma ọ bụ nri ehihie 2-3 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)
EGO asọmpi: Ogologo ụzọ
- 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.
- A na-atụ aro n'etiti 60-90 grams / awa nke carbohydrates dabere na ọsọ, ịdị arọ nke onye na-eme egwuregwu na nnabata nke nnabata nke carbohydrates a zụrụ azụ.
- A na-atụ aro ka ị gbanwee nri ndị nwere ụtọ dị iche iche (ụtọ, nnu, ...) yana ụdị carbohydrates dị iche iche maka assimilation ka mma (glucose, fructose, ...).
- A na-atụ aro ka ịgwakọta ezigbo nri na egwuregwu ndị ọzọ dị ka ogwe ike na gels.
- 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.
- 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 nwetaworị nkwenye gị maka akụkụ ụfọdụ "pụrụ iche" nke agbụrụ ahụ.
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 isi nchịkwa