KWESỊRỊ ISI NRI NA-EKWU KILOMETER
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 oriri na-edozi ahụ na hydration nke a ga-agbaso otu izu tupu otu Kilomita kwụ ọtọ.
Izu asọmpi:
- Ebumnuche: Ịbịarute na ọnọdụ hydration dị mma na nri nri n'ụbọchị ihe omume ahụ.
- Ọ dịghị mkpa ịme oge ibubata carbohydrate n'ihi na ọ bụ ihe omume dị mkpirikpi na carbohydrates echekwara n'ime akwara na imeju ga-ezuru oke iji chee asọmpi ahụ na nkwa ike.
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 10-15 km ma ọ bụ VK
- N'ime mmemme dị mkpụmkpụ na nke siri ike dị ka KV ma ọ bụ okporo ụzọ dị mkpụmkpụ nke dị ihe dị ka nkeji 40-60, were sips nke ihe ọṅụṅụ egwuregwu na carbohydrates na nnu ma ọ bụ obere gel na-enye ume ngwa ngwa ma ọ bụ naanị ịsacha ọnụ na egwuregwu ihe ọṅụṅụ a ezuola.
- N'ihe omume nke 60 ruo 75 min, a na-atụ aro ka ịkụ nzọ ozugbo na sips nke ihe ọṅụṅụ egwuregwu yana ọbụna jel dị ike (15-20 gr) nwere carbohydrates na caffeine ma ọ bụrụ na ịnwale ha, ọ nwere ike ịrụ ọrụ iji kwado akụkụ ikpeazụ. agbụrụ.
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