NZUZỌ NRI NA-ECHICHE NKE MKPỌ Ọsọ Ụzọ
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-eso otu izu tupu okporo ụzọ ma ọ bụ Skyrace 12-20-35 km (90 – 120 min).
Izu 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 10 grams kwa kilogram nke ịdị arọ n'ime awa 24 tupu ule 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: Short Trail 12-20 km
- Ebumnobi: Lekọta ụlọ ahịa glycogen ka ha ghara ịbụ ihe tọgbọ chakoo n'oge asọmpi ahụ.
- Ngwa ngwa na-amịkọrọ ike gels na egwuregwu ọṅụṅụ. N'etiti 30-50 grams / hour nke carbohydrates ka akwadoro dabere na ọsọ na ibu nke onye na-eme egwuregwu.
- Banyere hydration, nye ihe ọṅụṅụ egwuregwu ụzọ, ọ bụ ezie na enwere ike ijikọ ya na sips mmiri site na ịgbakwunye nnu kwesịrị ekwesị, karịsịa sodium.
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
- Oge kachasị mma bụ n'ime ọkara awa na-esote na nha 2: 1 (CH / protein)
/Fernando Armisén, Arduua Onye isi nchịkwa