Zomwe mungadye musanachitike kapena mutatha mpikisano

Zamkati

• Zoyenera kudya marathon asanakwane
• Zomwe mungadye pambuyo pa mpikisano wothamanga
• Zomwe mungadye nthawi ya marathon
• Pezani maupangiri omwe amathandizira kuthamanga pa: maupangiri 5 kuti musinthe magwiridwe antchito anu.

Patsiku la mpikisano wothamanga, wothamanga ayenera kudya zakudya zopangira chakudya ndi zomanga thupi, kuphatikiza pakumwa madzi ambiri ndikumwa chakumwa champhamvu. Komabe, kukhala ndi chakudya chopatsa thanzi ndikofunikira miyezi yomwe mukukonzekera mayeso.

Kuti mupirire mayesowo mpaka kumapeto, muyenera kudya maola awiri, ola limodzi ndi mphindi 30 musanathamange kuti shuga azikhala okhazikika, osapondereza komanso kuti mtima wanu ugunda pafupipafupi. Kuphatikiza apo, muyenera kudya mukangotha ​​kuthamanga kuti mulowetse mphamvu zomwe zatayika ndikuchotsa madzi.

Zoyenera kudya marathon asanakwane

Pakadali pano lokonzekera, palibe kusintha kwakukulu komwe kuyenera kuchitika tsiku ndi tsiku, ndipo makamaka munthu ayenera kusankha kudya zakudya zomwe amakonda, ngati zili zathanzi, monga momwe thupi limazolowera kale.

Wothamangayo ayeneranso kupewa kudya zakudya zokhala ndi michere, monga chimanga, zipatso, ndiwo zamasamba ndi nyemba, chifukwa zimatha kuyambitsa matumbo, komanso kupewa kudya zakudya zomwe zimayambitsa gasi, chifukwa zimatha kukulitsa vuto m'mimba. Werengani zambiri pa: Zakudya zomwe zimayambitsa Mpweya.

Kuphatikiza apo, ola limodzi musanayezedwe muyenera kudya kachiwiri.

Kuphatikiza apo, mphindi 30 m'mbuyomu, panthawi yotentha, ndikofunikira kumwa 250 ml ya madzi kapena chakumwa cha khofi monga tiyi wobiriwira ndi gawo lina lakumwa kwa mphamvu.

Zomwe mungadye pambuyo pa mpikisano wothamanga

Mutatha kuthamanga 21 km kapena 42 km ndipo, kuti mulowe m'malo mwa mphamvu zomwe zatayika ndikuchotsa madzi, muyenera kudya utangotha ​​mpikisano.

Pambuyo pa mpikisano, ndikofunikira kudya 1.5 g ya chakudya pa kilogalamu ya kulemera. Mwachitsanzo, ngati munthu akulemera makilogalamu 60, ayenera kudya 90 g ya zakudya zokhala ndi chakudya.

Kuphatikiza apo, patatha maola awiri mutatha mpikisano muyenera kudya:

• Zakudya zokhala ndi omega 3, monga anchovies, hering'i, nsomba ndi sardines, chifukwa zimachepetsa kutupa kwa minofu ndi mafupa ndikuthandizira kuchira. Pezani za zakudya zina ku:
• Idyani zakudya zokhala ndi potaziyamu monga nthochi, mtedza kapena sardini, kuthana ndi kufooka kwa minofu ndi kukokana. Onani zambiri pa: Zakudya za potaziyamu.
• Kudya zakudya zamchere momwe mungabwezeretsere magawo a sodium.

Zomwe mungadye nthawi ya marathon

Mukamathamanga, palibe chifukwa chodyera chakudya, koma muyenera kubwezera madzi otayika thukuta, kumwa madzi pang'ono.

Komabe, pa mpikisanowu ndikofunikira kumwa zakumwa zamasewera monga Endurox R4 kapena Accelerade yomwe ili ndi mchere, pafupifupi 30 g ya chakudya ndi 15 g wa protein ya whey, yothandiza kusunga madzi ndikuthandizira kuyamwa kwa chakudya.

Pezani maupangiri omwe amathandizira kuthamanga pa: maupangiri 5 kuti musinthe magwiridwe antchito anu.