MALANGIZO OTHANDIZA ZOKHUDZA ZOTHANDIZA ULTRA-TRAIL RACE
Konzekerani tsiku la mpikisano ndikuyamba kukonzekera ndikusintha zakudya zanu komanso ma hydration osachepera sabata imodzi kuti mpikisano uyambe.
Arduua has developed some general guidelines for nutrition and hydration to be followed one week before an Ultra-trail or Ultra Skyrace (> 8 hours.).
MLUNGU za mpikisano:
- Cholinga: Pangani zodzaza bwino zama carbohydrate ndi ma hydration kuti mufike pamalo abwino kwambiri patsiku la chochitikacho.
- Kudzaza ma carbohydrate pazochitika zazitali: Ndibwino kuti mulowe pakati pa 7 ndi 12 magalamu pa kilogalamu ya kulemera kwa maola 48 mpikisano usanachitike, kutengera zomwe mwakumana nazo.
Pakutoma mpikisano: (Chakudya cham'mawa kapena chamasana maola 2-3 mpikisano usanachitike)
- Cholinga: Sungani milingo yokwanira ya hydration ndi milingo yoyenera ya glycogen ya minofu. Mtundu wa mkodzo wanu ukhoza kukhala chizindikiro chabwino cha hydration yanu
- 2-4 magalamu amafuta pa kilogalamu yolemera + 0.3 magalamu a mapuloteni pa kilogalamu yolemera (Ex / 1 chidutswa cha zipatso + 120 gr mkate kapena chimanga + kupanikizana kapena uchi + yogurt)
KULIMA mpikisano: Njira zazitali
- Cholinga: Kusamalira ma depositi a glycogen kuti asakhale opanda kanthu panthawi yoyesedwa, komanso kulimbikitsa kuchira kwa minofu ndi chakudya kapena zakumwa zomwe, kuwonjezera pa HC, zimakhala ndi mapuloteni a BCAAS.
- Pakati pa 60-90 magalamu / ola lazakudya zimalimbikitsidwa kutengera kuthamanga, kulemera kwa wothamanga komanso kulolerana ndi kutengera kwamafuta omwe aphunzitsidwa.
- Ndikofunikira kuti musinthe zakudya zokhala ndi zokometsera zosiyanasiyana (zotsekemera, zamchere, ...) komanso zamitundu yosiyanasiyana yazakudya kuti mumve bwino (shuga, fructose, ...)
- Ndikoyenera kusakaniza zakudya zenizeni ndi masewera ena monga mipiringidzo yamagetsi ndi ma gels.
- Ndikofunikira maola 3-4 aliwonse kuti mutenge china chamchere ndi bar yomwe ili ndi BCAA's kapena zakudya zama protein.
- Pankhani ya hydration yofunikira, samalirani madzi omwe amamwa ndi sodium wokwanira (mchere / ma electrolyte) ndi / kapena kuphatikiza ndi chakumwa chamasewera.
- Kafeini ikhoza kukhala chowonjezera chabwino komanso cholimbikitsa chomwe chimatengedwa molamulidwa komanso ngati muli ndi chitsimikizo chololera mbali zina "zapadera" za mpikisano.
Pambuyo pake mpikisano:
- Cholinga: Konzani kuchira kwa minofu ndikudzazanso minofu ndi chiwindi cha glycogen. Tiyenera kudya zakudya zopatsa thanzi komanso zomanga thupi. Kubwezeretsa madzi m'thupi ndi madzi ndi ma electrolyte kudzafunika.
- 1 magalamu a chakudya pa kilogalamu ya kulemera + 0.4 magalamu a mapuloteni pa kilogalamu ya kulemera
- M'maola atatu otsatirawa mpikisano tikulimbikitsidwa kudya magalamu 3 a protein yamtundu wapamwamba wa Whey (chitsanzo pakugwedezeka) komanso kuyamwa mwachangu kwamafuta monga uchi, zipatso ...
/Fernando Armisén, Arduua Mphunzitsi Wamutu