Funsani Dokotala Wazakudya: Pre-Race Eating Plan

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Q: Kodi ndondomeko yanga yabwino kwambiri yodyera tsiku la mpikisano ndi iti yomwe imatitsogolera ku chochitika chamadzulo?

Yankho: Zikafika pakukweza mtundu wanu, madera awiri omwe muyenera kuyang'ana kwambiri ndi omwe amakonzekereratu ndikukwaniritsa.

Pre-Loading

Osadandaula za kuchuluka kwa carb pamasiku omwe akutsogolera mpikisanowo-ngakhale kutchuka kwake, kafukufuku akuwonetsa kuti sikumawonjezera magwiridwe antchito, komanso makamaka mwa amayi chifukwa cha estrogen yosokoneza zinthu pokhudzana ndi kusungirako glycogen.

M'malo mwake, kuwonetsetsa kuti thupi lanu lidzakhala lokonzeka kupita mfuti ikayamba, idyani monga momwe mumachitira pa tsiku la mpikisano wanu, ndiyeno maola awiri kapena atatu isanayambe, mutengeretu chakudya chokhala ndi chakudya chambiri. (~ 70g) komanso mapuloteni otsika pang'ono (~ 15g). Kuphatikizana kumeneku kumathandizira m'malo anu ogulitsira mphamvu kwakanthawi ndikuwonjezera kuchuluka kwa ma carbs omwe mumagwiritsa ntchito kuthana ndi vuto lanu mu mpikisano wanu, kuphatikiza puloteniyo ingathandize kuchepetsa kuwonongeka kwa minofu.

Mungadabwe kudziwa kuti ngakhale kutchuka kwa zakumwa zamasewera zokhala ndi ma carbohydrate, kafukufuku wokhudzana ndi momwe ma carbs amachitira masewera olimbitsa thupi asanagwire ntchito amasakanikirana, maphunziro ena akuwonetsa zopindulitsa ndipo ena samawonetsa zotsatira zake. Ngakhale zili choncho, ndikulangiza kuti mugwiritse ntchito chakudya chama pre-load kuyambira tsiku lamtundu womwe mukufuna kudzipatsanso mwayi wina.

Chakudya Chakudya Cham'mbuyo: Quinoa & Nyemba Zakuda

Amatumikira: 1

Zosakaniza:

Supuni 1 mafuta avocado

1 phwetekere, diced

1/2 tsabola wabuluu, wodulidwa

Supuni 1 chitowe

1/2 chikho zamzitini otsika sodium nyemba zakuda, kuchapidwa ndi chatsanulidwa

1 chikho chophika quinoa

Supuni 3 minced cilantro

Mchere

Tsabola

Mayendedwe:

Kutenthetsa mafuta mu poto wosasunthika wosanjikiza pamoto wapakati. Onjezani tomato, tsabola, ndi chitowe ndipo pikani mphindi ziwiri. Onjezerani nyemba ndi quinoa ndikuphika mpaka mutenthe. Onjezani cilantro ndi mchere ndi tsabola kuti mulawe, ndikutentha.

Zakudya zopatsa thanzi pa kutumikira: Ma calories 397, 10g mafuta, 68g carbs, 17g mapuloteni

Kulimbikitsa

Kutalika kwa mpikisano wanu kumagwira ntchito yofunika kwambiri pakufunika kwa njira yanu yodyera kuti mupitirize kugwira ntchito. Mwachitsanzo, ngati mukuyenda mu 5K, pafupifupi izi zimatenga mphindi 25 mpaka 35 ndipo mumakhala ndi mphamvu yochulukirapo yokwanira m'misungo yanu kuti ikupatseni mafuta, chifukwa chake simukusowa gawo lolimbikitsira zakudya zanu. Komabe, ngati mukuthamanga mu 10K, yomwe ingatenge mphindi 70 mpaka 80, mutha kugwiritsa ntchito ma carbohydrate owonjezera pambuyo pake mu mpikisano wanu kuti mupitirizebe kuchita bwino ndikukupatsani mwayi wowonjezera pamakilomita omaliza.

Lamulo labwino la chala chachikulu ndikuti mpikisano wanu ukadutsa mphindi 60, mudzafuna kupereka magalamu 30 mpaka 45 amafuta paola kuti muwonjezere mafuta omwe thupi lanu likupeza kale kuchokera ku shuga wosungidwa muminofu yanu. Ngati mungaganize kuti zingakutengereni mphindi 80 kuti muyambe 10K yanu, ndiye kuti ma ouniti asanu ndi atatu a Gatorade kapena zakumwa zina zamasewera pamphindi 45 mpaka 50 pamwambo wanu zidzakhala zonse zomwe mungafune kuti muwonetsetse magwiridwe antchito ndi mphamvu mpaka kumapeto.

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