Kodi mudzadya makapu ambiri tsiku lomwe marathon asanathe kukuthandizani kupirira kwanu, kapena kuti carbo loading?
Mavuto aakulu kwambiri amachititsa kuti anthu asagwiritse ntchito mankhwalawa, malinga ndi katswiri wa madokotala ku Koleji ya Directors ya 2005 ya Marathon. M'malo mwake, muyenera kudya zakudya zachilendo ndi 60 peresenti mpaka 70 peresenti ya chakudya pamlungu musanafike marathon, koma musati muwonjezere makilogalamu anu.
Chiphunzitso Chakale cha Carbo
Olamulira achikulire anali ndi maseŵera olimbitsa mtima omwe amadya chakudya chochepa cha carb kwa masiku atatu, kenako amadzadya chakudya cha carb 70 peresenti masiku atatu. Izi zikutanthauza kuti zinawonjezera glycogen mu minofu. Komabe, zinapezeka kuti kudya zakudya zochepa kwambiri za carb, potsatira chakudya cha masiku makumi atatu (70%) cha carb, chinawonjezereka kwambiri ndi glycogen. Ndipo kukhala mopitirira 50 peresenti ya carb chakudya sabata yonseyi kunachulukitsanso glycogen, ngakhale osati zochuluka. Panalibe kusiyana kulikonse pakati pa magulu awa.
Zoopsa za Pre-Race Pasta Party
Ngati mwakhala mukudyera chakudya chamadzulo sabata lisanayambe, mumatenge kale minofu yanu ndi glycogen ndipo simukusowa katundu wa carbo. Chinthu choyipa kwambiri chimene mungachite pa mpikisanowu ndikutsegula mbale zazikulu za pasitala ndi saladi komanso saladi yapamwamba yovala usiku usanakwane marathon. Monga katswiri wina wa gulu la a Marathon adati, "Kusamalidwa sikukudziwika pakati pa ophunzira a marathon." Chimene chimachitika chidzakhala chikubwera.
Simukufuna kuwonjezerapo kulemera kwanu m'mawa m'mawa mwake, kuti muzitha kuzungulira kwambiri. Simukufuna kuthamanga kulikonse, monga saladi. Simukufuna kuwonjezereka, nthawi. Idya chakudya choyera, choyenera kuti zitha kuteteza mapiri a othamanga pa marathon.
Mmene Mungadye Mlungu Wotsiriza Musanafike Marathon
Pamene mumagwira ntchito yanu sabata isanakwane, muyenera kudya zakudya zokwanira ndi 60-70% chakudya komanso osati kudya kwambiri kapena kudya pang'ono.
Ngati mwakhala mukudya zakudya zolemetsa, onjezerani makilogalamu anu kuti mufanane ndi mlingo wanu wamagetsi. Kwa amayi, izi zidzakhala makilogalamu 1800 mpaka 2000 patsiku.
Pezani Zotsatira Zanu Zamakono Zamakono Patsiku
Zimene Mungadye Masiku Awiri Asanayambe Marathon
Ngati mukufuna phwando la pasitala, nthawi yochita izo ndi usiku usanafike pa marathon. Musamadye mopitirira muyeso. Pewani kumwa khofi ndi mowa. Imwani madzi ambiri. Chomera chachikulu cha pasitala ndi saladi yayikulu yokhala ndi zotupa zambiri sizikulimbikitsidwa-mukufunikira moyenera.
Tsiku Limodzi Pisanafike Marathon
Chotsani zakudya zamtundu uliwonse zomwe zimayambitsa mpweya, monga nyemba, broccoli, mbewu zambewu, etc. Ngati muli ndi lactose osagwirizana, chotsani mkaka. Ngati zakudya zokometsera zimathamangitsa matumbo anu, zichotseni. Gwirani ndi zakudya zochepa zomwe mumadya ndikudya zokwanira kuti muthe kusunga thupi lanu. Chotsani mowa ndi kuchepetsa kuchepa kwa caffeine.
Zimene Mungadye Mmawa wa Marathon
Ambiri amatha kudya chilichonse asanayambe mfuti. Chilichonse chimene mumasankha kadzutsa chiyenera kukhala chamtundu komanso chokwanira muzakudya komanso zosavuta kukumba. Ngati mukuyenera kukhala ndi khofi, khalani ndi zochepa zomwe zingatheke. Imwani kapu yamadzi imodzi mpaka maola awiri musanayambe ndipo musakhale ndi zakumwa zina mpaka mfuti yoyamba.
Izi zidzakuyambitsani bwino, koma zimakupatsani nthawi yokwanira yochotsera madzi ena owonjezera. Dzipatseni nokwanira nthawi yokwanira kumalo osungira musanafike mfuti yoyamba.