Ua ntej marathon pib, tus neeg ncaws pob yuav tsum tau ua zoo mloog rau nws cov zaub mov noj dav dav, ua tsaug uas ib tus neeg yuav muaj peev xwm los npaj lub cev kom zoo dua rau yav tom ntej.
Nws yuav tsum tau them ntau dua rau kev noj haus 15-20 hnub ua ntej pib, thiab 7-10 hnub ua ntej ntawd, tshwj xeeb kev noj zaub mov hauv tsev yuav tsum tau siv, uas marathon yuav dhau los tsis muaj teeb meem thiab yooj yim.
Noj mov ua ntej marathon
Kev ua kis las yuav ua raws li ob qho kev tawm dag zog txhua lub cev thiab qee yam kev noj zaub mov tshwj xeeb kom tswj tau tus neeg ncaws pob lub zog thiab kev ua siab ntev.
Txog thaum cov marathon nws tus kheej thiab thaum sib tw, cov roj rau lub cev yuav tsum tau tshwj xeeb kom txaus siab cov neeg ncaws pob xav tau lub zog, uas tau siv sijhawm ntau vim yog kev khiav haujlwm ntev.
Cov zaub mov zoo li no tau ua lub luag haujlwm tseem ceeb hauv kev dhau mus kev deb thiab lub sijhawm no xav tau kev sib zog thiab lub sijhawm, nws yog qhov zoo tshaj plaws hloov mus rau cov khoom noj zoo li no 14-15 hnub ua ntej pib.
Cov uas twb tau koom nrog marathons ntau lub sijhawm paub tseem ceeb npaum li cas cov zaub mov tshwj xeeb tseem ceeb, ntxiv rau, koj yuav tsum muaj peev xwm tswj hwm koj lub qab los noj mov, vim qhov no cuam tshuam loj heev rau cov txiaj ntsig ntawm kev sib tw. Nws raug nquahu kom hloov mus rau cov khoom lag luam uas muaj ntau cov khoom xyaw carbohydrates, uas yog zaub, zaub mov thiab mov ci, 1.5 hli ua ntej sib tw.
Lub luag haujlwm tseem ceeb ntawm kev noj zaub mov kom zoo rau kev npaj cov neeg ncaws pob lub cev rau kev sib tw, ib tug neeg ua siab ntev thiab rog dua, thiab nws lub zog muaj ntau dua.
Tsom ntsoov rau cov carbohydrates
Cov khoom noj khoom haus dav dav ua ntej marathon yog qhov tseem ceeb heev, cov roj yuav tsum tau ua kom tau raws li qhov yuav tsum ua ntawm lub cev thaum lub sijhawm sib tw. Nws yog qhov kev ua tsis ncaj tias nws tau noj tsawg dua ua ntej dhia hauv 7 hnub thiaj li ua kom poob phaus sai dua thiab tawm dag zog ntau dua.
Ua ntej pib thaum pib, koj yuav tsum tau hloov pauv koj cov zaub mov noj kom meej, qhov tseem ceeb heev tau txuas nrog rau cov khoom noj carbohydrate, cov kev thauj khoom noj carbohydrate yeej txhim kho qhov kev ua haujlwm zoo thiab txhua tus kws tshaj lij yuav pom zoo rau qhov no.
Muaj ob txoj hauv kev xyaum marathon, ib qho yog hu ua Asmeskas, thiab thib ob European, txawm hais tias qhov zoo ib yam yog - nws tab tom thauj lub cev nrog carbohydrates:
- Carbohydrate depletion nrog ntxiv rau kev siv ntau dhau, txawm tias 3-4 hnub ua ntej marathon nws tus kheej, kev kawm hnyav yuav siv qhov chaw, qhov twg qhov muab xam yuav tsum ntau. Kev cob qhia zoo li no tuaj yeem ua rau lub zog ua kom muaj zog txaus, tom qab ntawd cov rog thiab cov zaub mov muaj txiaj ntsig tshem tawm, thiab cov zaub mov nws tus kheej yuav tsum muaj 80% carbohydrates. Kev cob qhia ntxiv tsis tuav ntxiv mus txog thaum pib, vim tias tus neeg ncaws pob yuav muaj qhov siab zog kawg nkaus, uas yog ib qho tseem ceeb heev rau kev ua haujlwm marathon.
- Kev nce sai ntawm tag nrho cov khoom noj uas ua kom tau cov zaub mov carbohydrate thiab qib siab tshaj plaws ntawm kev cob qhia tseem nyob rau lub sijhawm ntev, thiab 3 hnub ua ntej pib, tus naj npawb ntawm cov protein thiab cov rog rog yuav tsum tau txo qis. Tom qab ntawd tus naj npawb ntawm cov khoom lag luam carbohydrate ntau ntxiv hauv cov zaub mov noj, kev cob qhia tsuas yog muaj kev ua qoj ib ce ntxiv. Tom qab ntawd, 3 teev ua ntej lub marathon, muaj cov zaub mov dav dav muaj 70-80% carbohydrates, 20% protein thiab 10% rog, uas yog, nrog cov nplua nuj carbohydrate cov ntsiab lus hauv pluas noj.
Cov kws tshawb fawb tau ntev dhau los qhia tias nws yog carbohydrates uas yuav muaj txiaj ntsig zoo rau qhov txiaj ntsig hauv kev ua kis las, vim tias tib neeg lub cev yuav coj los ua ke glycogen los ntawm cov carbohydrates, uas yog, lub zog.
Mus txog rau lub marathon nws tus kheej, nws yuav tsum ua ib qho kev muab khoom ntawm glycogen hauv lub cev, thiab txhawm rau kom muaj cov khoom xa mus kom txaus rau lub marathon, ntau cov tswv yim tau siv los xyuas kom meej tias muaj lub zog txuag hauv daim ntawv ntawm glycogen.
3-6 lub hlis ua ntej kev sib tw, cov kws kho mob thiab cov kws qhia zaub mov noj haus yuav tsum kawm kev tawm tsam ntawm txhua tus kislas lub cev thiab teeb tsa cov zaub mov ntawm tus kheej. 7-9 hnub ua ntej pib, qhov ntau ntawm cov khoom noj carbohydrates hauv cov zaub mov yuav tsum nce txog 35%, 4-6 hnub txog 70%, thiab nyob rau hnub ntawm kev sib tw txog li 80%, xws li kev noj haus nrog cov zaub mov carbohydrates yuav nce glycogen cia.
Protein ntau noj ua ntej cov marathon
Kev noj zaub mov muaj protein ntau yog dab tsi: ntses, nqaij thiab nqaij ntses, thiab kua txiv lws suav thiab dib, cov khoom lag luam yuav tsum muaj txog 5 gram carbohydrates. hauv 100 gr. cov khoom noj. Cov mis nyuj uas tso cai yog butter zoo nkauj thiab kefir, cheese thiab mis nyuj, qab zib thiab tsev cheese, qaub cream.
Txoj kev noj mov ua ntej rau marathon yog txoj kev noj zaub mov muaj protein ntau uas yog los ntawm cov pluas mov tshwj xeeb uas yog ib qho kev xav txog rau txhua tus neeg ncaws pob, raws li cov kws qhia sab saum toj. Cov zaub mov tseem ceeb ntawm cov zaub mov protein yog nqaij nyuj thiab nqaij ntses, ntxiv rau cov qe, tsev cheese thiab cheese, tab sis yuav tsum muaj tsawg kawg nkaus ntawm hmoov nplej, cereals thiab khoom qab zib.
Kev cob qhia yuav tsum yog lub teeb thaum kev noj haus, cov no yog cov kev khiav dej num me me nrog kev ua kom nrawm, tab sis tsuas yog ua ntej ntawd, kev ua haujlwm nyuaj thiab mob siab rau ua tiav.
Qhov tseem ceeb ntawm no yog qhov tsis muaj ntsim, thiab kib thiab cov zaub mov muaj roj, kev hloov pauv sai ntawm kev noj zaub mov kom nruj tsis tsim nyog rau cov neeg mob ntshav qab zib. Lub luag haujlwm ntawm kev noj haus kom yoo kom sai li sai tau nce glycogen hauv tus neeg ncaws pob lub cev, uas yog, los ntawm kev pib nws yuav muaj roj ntau ntau tseg.
Ntawm no yog ib qho piv txwv ntawm cov khoom noj muaj protein ua ntej marathon:
- Hnub 1. Yog tias tsis siv cov carbohydrates, tshais ntsuab thiab dub tshuaj yej, koj tuaj yeem ua cov tsev cheese thiab ntau yam cheeses, ntses thiab nqaij thaum nruab hnub, nrog rau cov qe dawb thiab kua txiv. Nws yog txwv tsis pub noj kib, kev kawm zoo yog qhov yuav tsum tau, uas yog, khiav mus txog 20 km, thiab rau cov kis las tshaj li txog 25 km lossis ntau dua.
- Hnub 2. Pluas tshais muaj cov tshuaj yej nkaus xwb thiab tsis muaj qab zib ntxiv, koj tuaj yeem noj cov tsev cheese thiab cheese, thaum yav tav su cov zaub mov li Hnub 1 nrog liab caviar, kev kawm pub dawb lub teeb khiav mus txog 8-10 km.
- Hnub 3. Pluas tshais yog qhov zoo ib yam, uas yog, tshuaj yej tsis muaj suab thaj, koj tuaj yeem noj tsev cheese, noj su xws li Hnub 2, tsis muaj kib noj, khiav li 3-5 km kom sov, koj yuav tsum ua kom nrawm dua, nrog rau kev dhia thiab yoov me ntsis. Tom qab ntawd thaum yav tsaus ntuj koj tuaj yeem muaj qab zib tshuaj qab zib nrog ob peb lub crackers, koj tuaj yeem noj ib lub ncuav.
- Hnub 4. Noj tshais yog cov tshuaj yej qab zib, koj tuaj yeem muaj ib qho bun thiab croutons, toast nrog zib ntab thiab jam yog qhov tseem pom zoo, tom qab ntawd dhia rau 30 feeb, thiab tom qab ntawd koj tuaj yeem noj txhua yam, tab sis tsuas yog hauv seem me me. Cov pluas noj su rau Hnub 4 feem ntau muaj mov thiab nplej zom, thiab koj tuaj yeem noj cov yoghurt thiab cov rog tsawg kefir tsis tu ncua.
- Hnub 5. Cov zaub mov nyob rau hnub no tau zoo ib yam li Hnub 4. Lub teeb dhia tsis tshaj 25 feeb, nws txwv tsis pub haus kua txiv, zaub tshiab hauv qhov tsawg tsawg tus neeg tau tso cai.
- Hnub 6. Kev noj haus zoo li hnub 5, workout 5 km ntawm qhov ib txwm ua kom sov, 3-4 nrawm dua, yuav tsum ua kom txias 5 feeb yog qhov yuav tsum ua.
- Hnub 7. Hnub ntawm marathon nws tus kheej, 2 teev ua ntej ntawd, noj tshais ntawm 1-2 khob ntawm cov tshuaj yej qab zib tsis tu ncua, koj tuaj yeem muaj khaub thuas tawg thiab ziab.
Dab tsi los noj ob peb lis piam ua ntej pib
Tus marathon khiav yuav tsum paub kom meej meej tias lawv noj dab tsi ob peb lub lis piam ua ntej marathon nws tus kheej, nrog rau cov vitamins xws li C thiab B complex, ntxiv rau multivit vitamins. Ua ntej pib, lard, kas fes thiab txiv kab ntxwv tau muab cais tawm ntawm cov zaub mov hauv ob peb lub lis piam, nws tseem zoo dua rau kev muab cov rog thiab cov zaub mov hnyav.
Nws raug nquahu kom tsis nco qab txog legumes, yuav tsum muaj cov khoom noj muaj fiber ntau, kev noj ntau dhau yog txwv tsis pub txawm tias muaj cov khoom noj carbohydrate. Nws raug nquahu kom tseem ceev faj nrog cov khoom noj siv mis sib txawv, tsis nco qab sim ua zaub mov thiab ua kom meej meej raws cov cai tau tsim. Cov kev npaj zaub mov dav dav yuav pauv ob peb lub lis piam ua ntej kev sib tw nws tus kheej, txoj kev noj haus nruj twb tau txwv ntawm no.
Kev noj haus protein yog qhov yuav tsum tau ua, uas yuav tsum tau hloov mus nrog cov khoom noj carbohydrate, lub hom phiaj tseem ceeb yog glycogen tsis txaus. Ua tsaug rau kev noj haus thiab kev tawm dag zog, 14-15 hnub ua ntej pib, glycogen txo los ntawm 1.5 mg rau 0.5 mg rau 100 g ntawm cov leeg nqaij. Ntxiv mus, xws li ib qho ploj yog overcompensated thiab glycogen khw muag khoom yuav nce txog 3-4 mg, uas yog ib qho kev tiv thaiv ib txwm muaj ntawm tib neeg lub cev.
Cov caij nyoog kev noj haus tuaj yeem yog 3: 3 lossis 2: 4, qhov no yog qhov sib piv ntawm cov carbohydrates rau cov lej ntawm cov hnub ntawm kev noj haus. Nws yog qhov tsim nyog rau 30 hnub ntxiv los tswj cov kev kawm ua ntu zus nrog kev khiav ntawm 32 km lossis ntau dua, qhov kev ncua deb yuav tsum tsawg dua hauv kev sib tw.
Twb tau 14 hnub ua ntej pib, kev noj zaub mov ntawm cov carbohydrates nrog glycemic qis qis nce ntxiv, cov no yog cov zaub mov tseem ceeb los ntawm cov hom qoob mog zoo tib yam, nrog rau cov zaub mov thiab mov. Maj mam nce tus nqi ntawm cov khoom noj no 10 hnub ua ntej qhov kev sib tw kom txog qhov siab kawg 7 hnub ua ntej marathon.
Dab tsi noj nyob hauv lub as thiv tas los ua ntej pib
Koj yuav tsum npaj ua ntej marathon ua ntej, nws yog khoom noj khoom haus uas yog qhov tseem ceeb tshaj ntawm no, khoom noj ua ntej kev cob qhia thiab tom qab nws yuav tsum xav txog cov ntsiab lus ntawm carbohydrates, cov rog thiab cov protein. Kev noj zaub mov zoo nrog zaub thiab txiv hmab txiv ntoo yog qhov pom zoo, thaum koj tseem tuaj yeem noj cov noob thiab noob txiv, thiab cov nqaij yuav tsum yog los ntawm cov tsiaj uas noj nyom, thiab pob kws thiab oats kuj yuav tsum tau.
Yuav luag txhua yam koj yuav tsum noj zaub, txiv hmab txiv ntoo, noj txawm tias nqaij thiab ntses tsawg dua, tam sim no tsuas yog khoom noj siv mis thiab ua cov hmoov nplej zoo ib yam tuaj. Kev noj zaub thiab txiv hmab txiv ntoo yog qhov yuav tsum tau, zaub mov yuav tsum tsuas yog qhov zoo, thiab yuav tsum muaj qab zib kom tsawg li sai tau.
Cov kev tawm dag zog yog ua tau zoo tshaj plaws thaum sawv ntxov, vim tias kev sib tw feem ntau tsuas yog sawv ntxov, noj tshais yuav tsum yog cov carbohydrate, koj tuaj yeem noj zaub thiab txiv hmab txiv ntoo, nco ntsoov muaj khoom noj txom ncauj, noj su nrog kua zaub thiab tag nrho cov nplej, thiab noj hmo yog ib txwm tsis muaj nqaij.
Dab tsi los noj ob peb teev ua ntej pib
Cov neeg ncaws pob sib txawv nyias muaj nyias cov zaub mov txawv li 1-2 teev ua ntej pib, feem ntau yog carbohydrates lossis ib lub tais ntawm cov nplej zom zoo. Cov kws tshaj lij marathoners tseem tuaj yeem hais qhia oatmeal lossis buckwheat thiab mov, vim tias cov zaub mov no yog cov nplua nuj nyob rau hauv ntau cov carbohydrates, lub sijhawm no yuav tsum tau muab sijhawm thiab kev saib xyuas ntau, txij li cov kis las noj qab haus huv thiab zoo yog nyob ntawm qhov no.
Khiav nrog lub plab zoo yog tsis muaj txiaj ntsig, koj tuaj yeem noj cov zaub mov me me, uas yog, txiv tsawb lossis txiv av paum, ntawm no ntau nyob ntawm qhov tseeb tias yog nag hmo, txawm tias koj tsis xav noj, ces ua ib pluag tshais. Tab sis koj yuav tsum tsis txhob haus dej ib nrab teev ua ntej pib thiab qhov no yog qhov tseem ceeb heev, nws yog qhov ua tau nrog, yog tias tsis yog txiv apples, tom qab ntawd ntau yam khoom siv zog, koj tuaj yeem noj cov txiv ntoo thiab txawm tias txiv hmab txiv ntoo qhuav, uas yog, ntev ntev carbohydrates.
Noj mov thaum lub caij marathon
Qhov yuav tsum tau ntawm carbohydrates
Txhawm rau kom nce tag nrho cov glycogen mus rau qib uas yuav tsum tau muaj, cov khoom noj khoom haus thauj khoom noj khoom haus carbohydrate mus txog 4000-4200 kC tau tsim, uas nyob ntawm qhov muaj sia tshwj xeeb.
Xws li kev noj haus marathon tseem raug xa mus rau MUN, nws lub hom phiaj yog kom txo qis ntawm cov glycogen nws tus kheej rau qee qhov kev txwv, yog li lub cev thiaj li pib tsim nws tsuas yog siv rau yav tom ntej, uas yog qhov tseem ceeb heev rau cov neeg ncaws pob.
Koj yuav tsum tau saib xyuas qhov ib txwm ua ntawm glycogen txawm tias ua ntej pib 2-3 hnub, thaum nws zoo dua tsis txhob sib txuas nrog cov khoom noj carbohydrate xws li qhob cij thiab zaub mov noj, nws tseem yuav tsum tau yug hauv siab tias rau thawj 75 feeb ntawm kev khiav, nce txog 60 g ntawm carbohydrates ib teev twg siv.
Cov roj yuav tsum rov qab siv txhua 30 feeb ntawm kev khiav, txawm hais tias dab tsi tiag cov roj yuav nyob ntawm tus khiav nws tus kheej; thaum lub caij marathon, ntau lub zog gels hauv pob yog zoo meej. Cov neeg ncaws pob ib txwm nyiam feem ntau yog cov khoom siv rau ib txwm muaj, nws muaj peev xwm txawm yog txiv ntoo thiab txiv tsawb, zoo li cov noob thiab txiv hmab txiv ntoo qhuav.
Qhov kev xaiv zoo tshaj plaws tseem muaj zog lub zog tshwj xeeb, ntau tus neeg ncaws pob txawm tias noj khau khiab ib txwm, tswm ciab thiab tshuaj ntsuab kom nce lawv cov khoom noj uas tau rog. Kuj tseem muaj cov teeb meem thaum cov neeg sib tw noj cov zaub mov txawv cov zaub mov, txawm hais tias qhov no zoo tshaj plaws tsuas yog rau kev ua kom marathon, thiab rau qhov chaw deb mus txog 42 km qhov no yuav tsum tsis txhob ua, koj kuj yuav tsum nco ntsoov txog cov isotniks uas yuav tsum tau nce qib qib siab ntawm carbohydrates.
Qhov twg thiaj tau txais lub zog rau marathon
Lub zog zoo tshaj plaws rau marathon yog carbohydrates, txij li thaum lub sijhawm sib tw ntev thiab tsis yooj yim, lub zog yuav raug coj tsuas yog los ntawm kev khaws nyiaj ntawm glycogen, uas yog qhov cia cov carbohydrate. Glycogen yog daim ntawv tseem ceeb ntawm kev tso cov kua nplaum nyob hauv tib neeg cov ntaub so ntswg, qib uas poob thaum khiav, ntxiv rau glycogen, rog thiab protein tuaj yeem ua lub roj teeb.
Nws yuav tsum tau yug hauv siab ntawm no tias qhov ntau ntawm cov nyiaj carbohydrates thiab kua dej uas ib tug neeg tuaj yeem lis nce thaum lub sijhawm marathon nws tus kheej, yog li koj tuaj yeem nqa me ntsis ntau dua li ib txwm. Khoom noj muaj protein yog siv los ua tus neeg ncaws pob, thiab qhov tseem ceeb nws tus kheej yog ntawm carbohydrates.
Rau txhua lub marathon, ib pawg neeg pasta tau npaj, qhov twg cov neeg ncaws pob tuaj yeem nce nws qib glycogen, qhov kev xaiv zoo tshaj plaws yog lub zog lub zog, thiab tseem tso dej rau hauv marathon kom rov nkag tau, tsuas yog tus neeg ncaws pob lub cev yuav tsum npaj kom txhij rau cov gels no ua ntej.
Cov khoom noj muaj txiaj ntsig zoo rau lub cev thaum sib tham
- Cov kis las ncaws pob. Xws li cov gel yog qhov zoo tshaj plaws thiab kev noj zaub mov zoo hauv marathon, ntawm no, ntxiv rau qhov gel nws tus kheej, cov amino acids thiab txawm tias caffeine yuav siv tau. Xws li cov kev ua si zoo kawg nkaus gel yog qhov txhaws, qhov sib xyaw ua ke ntawm cov gel tau zoo heev thiab tuaj yeem siv tau yooj yim thaum lub marathon.
Cov kua pleev tau yooj yim siv ntau li ntau tau, muaj qab zib thiab txawm tias qab qab zib, txawm hais tias nws tseem tuaj yeem ua rau hnov txawv me ntsis, yog li nws pom zoo kom sim cov gels txawm tias thaum kawm. Raws li kev suav ntawm cov kws tshawb fawb, cov gel tau txaus raws li lub zog rau lub cev rau 3 hnub ntawm kev sib tw ntawm kev ceev ntawm 25 km / h, nws yog nws leej twg yuav rov qab glycogen, uas yog, roj rau kev ua haujlwm.
- Txiv Hmab Txiv Ntoo. Rau txhua lub marathon, tom qab 5 km, ib qho chaw qhia zaub mov ib txwm tau teeb tsa, qhov twg dej thiab khoom noj tau muab rau, cov kev xaiv zoo tshaj plaws yog txiav cov txiv kab ntxwv thiab txiv tsawb. Cov txiv tsawb ua tau noj tau zoo tshaj plaws vim tias lawv muaj ntau yam tshuaj xws li poov tshuaj thiab magnesium uas yuav nplij cov neeg khiav tawm hauv lub marathon.
- Dried txiv ntoo. Cov txiv hmab txiv ntoo qhuav muaj qhov muaj txiaj ntsig zoo ntawm lub zog, txij li lawv muaj lub cev hauv calories ntau, muaj txiaj ntsig zoo thiab tseem ceeb rau kev noj qab haus huv, txawm tias lawv tuaj yeem ua rau hnov hauv plab hauv plab thaum lub caij sib tw. Cov txiv hmab txiv ntoo qhuav feem ntau muaj hnub tim thiab qhuav apricots, tsuas yog cov khoom no yuav tsum tseem siv tau thaum kev cob qhia ua ntej marathon.
- Izotnik. Isotniks yuav faib ob qho tib si ntawm qhov deb thiab tom qab lub marathon nws tus kheej, nws ua haujlwm pabcuam kom rov qab ntsev thiab dej sib npaug, txawm hais tias isotnik muab ib qho kev thauj khoom hauv daim siab, uas tuaj yeem ua rau mob me me rau sab.
- Cola, Zog. Xws li lub zog thiab kafes feem ntau tau muab ze rau qhov ua tiav, txij li ntawm ib nrab ntawm qhov nrug, kafes tuaj yeem ua rau tsis zoo. Nws raug nquahu kom haus cov dej qab zib thiab kafes tsuas yog tsis muaj roj thiab diluted nrog cov dej ntshiab hauv av, uas tau pom zoo los ntawm cov neeg ncaws pob paub dhau los.
- Cov kis las ncaws pob thiab chocolates. Ntau tshaj ib nrab ntawm cov neeg ncaws pob yuav twv yuav nyiam cov pluas noj no rau cov marathon, txawm hais tias cov neeg caij sib tw hais tias cov khoom qab zib tuaj yeem hnyav ntawm lub plab.
- Kev noj haus ua si. Xws li cov kev ua si ib txwm noj zaub mov yog Creatine, uas yog qaug cawv txawm tias ua ntej pib, nrog rau BCAAs thiab Carnatine, uas yuav tsum muaj rau kev siv cov rog ua roj, Caffeine thiab Guarana kuj pom zoo, tab sis cov neeg ncaws pob yuav tsum tuaj yeem nqa lawv.
Dab tsi los noj tom qab marathon?
Xws li kev pom rov ua dua tom qab cov marathon nws tus kheej yog qhov txuas tseem ceeb heev, xijpeem kev paub ntawm tus neeg ncaws pob. Yog tias qhov kev ncua deb khiav luv, tom qab ntawd tus neeg los rau nws lub siab sai sai, thiab yog tias nws yog marathon loj, cov neeg ncaws pob yuav rov qab tau tom qab lub qhov rai 14-hnub xwb.
Lub sijhawm rov zoo li qub yuav yog tib qho rau ob qho kev sib tw khiav marathon thiab ib tus neeg ib txwm, txhawm rau kom rov zoo dua, qee yam khoom noj khoom haus, zaws thiab ncab nqaij yuav tsum muaj. Nws kuj tseem yuav tsum tau da dej ntsev kom zoo los so cov leeg thiab txhim kho kev ua haujlwm ntawm cov pob qij txha, ntxiv rau qhov no, yuav tsum tau taug kev tas li ntawm txoj kev ntawm lub nroog.
Cov neeg ncaws pob lub cev tom qab lub marathon yuav lub cev qhuav dej, yog li ib tus neeg yuav tsum haus cov kua txiv hmab txiv ntoo, nrog rau kev noj ntau, cov khoom noj yuav tsum muaj zaub mov zoo, muaj zog thiab nplua nuj hauv cov khoom noj carbohydrates.Tam sim ntawd tom qab lub marathon, thaum lub cev nqig lawm, koj yuav tsum noj cov zaub mov kom yooj yim dua nrog kev ntxiv cov protein tsawg me, thiab nyiam dua noj 1-2 tsawb ib hnub.
Cov khoom noj yuav tsum muaj cov khoom noj muaj sia nyob rau hauv carbohydrates, thiab cov zaub mov muaj protein ntau kuj yuav tsum muaj rau kev rov ua kom mob, xws li cov txheej txheem rov qab yuav tsum tau ua ntawm kev xav thiab ntse. Yog hais tias lub cev xav tau dej, ces nws yuav tsum tsis txhob raug tsis kam lees, kua zaub kua zaub yuav pab tau zoo thiab tseem ceeb heev rau cov marathon khiav, uas yuav ceev nrooj koj lub zog.
Nws raug nquahu kom noj cov zaub mov muaj roj tsawg, vim tias nws tau zom zaub mov tsis zoo, qhov tseem ceeb yog tias muaj ntau cov carbohydrates thiab cov protein, uas yuav tsum tau muab rau hauv qee qhov nyiaj. Ntau tus marathon khiav siv cov ntsiab lus tseem ceeb xws li cov ntxhia dej zoo sib xws nrog kev sib ntxiv ntawm zib ntab thiab ntau yam kev sib tsoo, cov tshuaj yej ntsuab tseem siv tau zoo heev.
Cov zaub mov noj ceev kom sai yuav tsum muaj 80% carbohydrates, nws tuaj yeem yog cheese thiab ntau yam zaub nyoos, ntxiv rau spaghetti, buckwheat thiab mov, nco ntsoov noj nqaij nruab deg. Nws kuj tseem xav kom tsis nco qab txog cov khoom noj muaj roj thiab khoom qab zib, yuav tsum muaj ntau yam nplej, nrog rau zaub thiab khob cij.
Kev txheeb xyuas cov marathon khiav txog khoom noj
Gilmore, 33, Tebchaws Asmeskas, California, 5 lub chaw hauv Boston Marathon 2006. Nws raug nquahu kom them sai sai rau cov zaub mov ua ntej, yog tias kev sib tw yog hnub Sunday, tom qab ntawd nce nqi ntawm cov zaub mov noj los ntawm hnub Wednesday. Ua qhov no ua ntej, raws li lub cev muaj peev xwm tsuas nqus tau 300 calories ntawm cov carbohydrates los ntawm ib qho, thiab txawm tias ntau dua ntawm lawv yuav tsum pib. Koj yuav tsum noj me ntsis ntau dua li ib txwm ua tas li txhawm rau txhawm rau txhawm rau txhawm rau tso tsheb hlau luam, thiab lub cev tau npaj rau kev sib tw.
Fauja Singh, Is Nrias teb pib khiav thaum nws tsiv los ntawm Is Nrias teb mus rau London, tom qab ntawd nws twb muaj 80 xyoo, thiab hauv ib lub xyoo txog 90 xyoo nws tau khiav London Marathon hauv 7 teev. Thiab twb nyob rau ntawm 93, nws tau khiav qhov kev ncua deb li no hauv 5 teev thiab 40 feeb, ua lub ntiaj teb cov ntaub ntawv, Fauja qhia txhua tus kom tsis txhob noj zaub kib, tsis haus luam yeeb, tsis txhob haus cawv, thiab tseem yog vegan thiab noj nqaij tsawg dua.
Madonna Bader, Washington, USA. Bader thaum lub hnub nyoog ntawm 83 yog nquag koom rau hauv marathon thiab caij tsheb kauj vab, tus nun no los ntawm Asmeskas tau koom nrog hauv kev sib tw triathlon txij li 52 xyoo. Madonna Bader pom zoo kom muaj kev noj zaub mov zoo rau marathon cov neeg sib tw los ntawm ntau cov zaub nyoos siav, thiab nws suav tias kev noj zaub mov zoo rau lub neej noj tshuaj zoo tshaj plaws.
Dmitry Baranovsky, tus sau ntawv hauv Ukraine, tus yeej marathons hauv Fukuoka, tus neeg sib tw khiav marathon pom zoo rau ntau yam zaub mov txawv, thiab nws tus kheej nyiam noj zaub mov los ntawm dej hiav txwv thiab ua noj hiav txwv. Cov neeg ntaus kis las feem ntau noj 2-3 zaug nyob rau ib hnub, ntxiv rau, nws hais tias cov khoom noj txom ncauj me me yuav tsum tau ua, feem ntau yog cheese thiab ib qho xyoob, nrog rau omelets thiab dej tshuaj yej ntsuab.
Yaroslav Mushinsky, tus tuav ntaub ntawv ntawm Moldova, nyiam ua zaub mov noj, pom zoo kom txhua tus marathon khiav noj nqaij nruab deg ntau dua, thiab hauv daim ntawv sib txawv, Yaroslav lub tshais yog ci nrog tshuaj yej lossis kas fes nrog chocolate zoo tib yam.
Cov neeg ncaws pob, txawm tias ua ntej marathon, yuav tsum npaj rau cov kev sib tw tseem ceeb 3-4 lub lis piam ua ntej marathon, nws yog qhov tseem ceeb uas yuav tau them nyiaj ntau dua rau lawv tus kheej kev noj haus. Lub hom phiaj tseem ceeb ntawm cov khoom noj muaj txiaj ntsig zoo yog los npaj koj lub cev kom zoo rau qhov sib nrug, kom tsis muaj kev cuam tshuam ntau yam, thiab lub cev tsis kam tsis kam ua haujlwm ntxiv.
Rau cov marathon mus tau zoo, kev noj zaub mov kis las tau raug pom zoo heev, uas yog, ntau hom gels thiab hmoov, lub zog tshwj xeeb cov kev daws teeb meem, cov khoom noj zoo li no yuav tsum tsis muaj synthetics. Ua tsaug rau cov khoom noj tshwj xeeb ua ntej marathon noj, cov neeg ncaws pob glycogen yuav nce siab ntawm 3200 kC mus rau 4200 kC, uas yog qhov tseem ceeb heev rau yav tom ntej marathon.
