Muchadya ma carbohydrates musi iwoyo musati marati mushure mokubatsira kutsungirira kwenyu, kana kuti gorobo-loading chete nhema?
Zvose zvinokonzera marathoners zvakaderedza nzira yekugadzira makhabhodihydrate, maererano nenyanzvi yezvechiremba panhamba muna 2005 Marathon Directors College. Pane kudaro, iwe unofanirwa kudya kudya kwakakwana ne 60 muzana kusvika ku70 muzana yemakrohydrates vhiki musati marathon, asi usawedzera kari yako yose.
The Old Carbo-Loading Theory
Dare rekare raiva nevatambi vekutsungirira vanoenda kunotapira kudya kwema carb kwemazuva matatu, kuteverwa ne 70 muzana yemari yezvokudya kwemazuva matatu. Izvi zvinonzi zvakawedzera glycogen mumisungo. Zvisinei, zvakawanikwa kuti kudya kudya kwakakwana kwemazana makumi mashanu emakemikari kunoteverwa nemazuva matatu ezana makumi manomwe emakemikari ekudya kwakawedzera glycogen zvakanyanya. Uye kungoramba kuri 50 muzana yemari yekutengesa vhiki rose ichiri kuwedzera glycogen, kunyange zvisinei. Pakanga pasina kuve nekusiyana kwepakati peimwe yemapoka aya.
Ngozi dzePamberi Rwendo Pasta Party
Kana wakanga uchidya kudya kwakanaka kwevhiki musati wapera, iwe wakatotakura mishonga yako ne glycogen uye haufaniri kutakura carbo. Chinhu chakaipisisa chaungaita kuitira marathon yako nyaradzo ndeyokutakura mahwendefa makuru epa pasta uye saladi uye yakakura-mafuta saladhi inopfeka usiku huno husati hwaitwa marathon. Sezvo imwe nyanzvi yeMarathon Director Dhipatimendi yakataura, "Kuvimbwa hakuzivikanwi pakati pevatambi vechikwata." Chii chinopinda mazviri chiri kubuda.
Iwe haudi huwandu humwe muhutano hwako hwekudya hunotevera mangwana, huchawana hutano hwakawanda hukomberedza. Iwe haudi chero ruzivo rwunenge ruchiita, rwakadai kubva pane saladhi. Iwe haudi kuwedzerwa kuwedzera, nguva. Idya chiedza, chiyero chakakosha kuti ubatsire kudzivirira matsi emumhanyi panguva ye marathon.
Nzira Yokudya Nayo Mavhiki Mavhiri Marathon
Sezvaunoita basa rako muvhiki musati wapera, iwe unofanirwa kudya kudya kwakakwana nema 60-70% e-carbohydrates uye kwete kudya kana kudya zvishoma.
Kana iwe wakanga uine kushaya kurasikirwa kwekurema, wedzera makoriro ako kuti aenzanise nekushambadzira kwemagetsi. Kune vakadzi, iyi ichava makirogiramu 1800 kusvika 2000 pazuva.
Tsvaga Nheyo Yenyu Yakakosha Metamisikiti YemaKaroriro Zuva Nezuva
Zvokudya Mazuva Maviri Pamberi peMarathon
Kana iwe uchida sadhi yepasita, nguva yekuzviita ihwohwo husiku huviri musati marathon. Usanyanyisa kudya. Kuderedza caffeine uye doro rinoshandiswa. Inwa mvura zhinji. Chimbo chikuru che pasta uye saradhi yakakura nemuzhinji we roughage hazvikurudzirwi-unoda kuenzanisa.
Rimwe Zuva Musati Marathon
Bvisa chero yakakura fiber foods nezvokudya zvinokonzera gesi, zvakadai semabhondi, broccoli, zviyo zvegorosi, nezvimwewo. Kana iwe une lactose isingagumi, bvisa mazai emukaka. Kana zvikafu zvinonhuwira zvinokurumidza kupisa mumatumbo, zvibvise. Gara nezviduku zvakasara zvezvokudya uye udye zvakakwana kuti ugutsikane yako basal metabolism. Bvisa doro uye uderedze caffeine kusvika pane zvishoma.
Zvokudya Mambakwedza eMarathon
Mafambiro akawanda haagoni kudya chero chinhu chisati chatanga pfuti. Chero chipi nechipi chaunosarudza kudya kwekudya chamangwanani chinofanira kunge chichinyanyisa uye chakakosha mumakhahydrates uye zviri nyore kugora. Kana iwe uchifanira kuva nekofi, itai zvishomanana. Inwa girazi remvura kwemaawa maviri kusvika maviri usati watanga uye usisina chimwe chinwiwa kusvikira unotanga pfuti.
Izvi zvichaita kuti iwe uite zvakanaka-hydrated, asi inokupa nguva yakakwana yekubvisa chero humwe huwandu hwemvura. Ingozvipa nguva yakakwana yekutarisa kune zvidzitiro zvinotakura kusati kwatanga pfuti.