Zakudya Zabwino Kwambiri Zapikisano wa Spartan Kuti Muzidya Musanabadwe, Pambuyo, Komanso Pakati Pa Mwambowu, Malinga ndi Atsogoleri Azaumoyo

Zamkati

• Zakudya Zampikisano wa Spartan 101
• Chakudya Chamasewera
• Panthawi ya Chochitikacho
• Chakudya Chakumapeto kwa Race
• Onaninso za

Zochitika zopirira zimatsutsa ngakhale zovuta kwambiri. Mitundu yotchinga imeneyi sikuti ndi yovuta chabe, komanso imasokoneza maganizo. Ichi ndichifukwa chake kudziwa zakudya zabwino zomwe mungaphatikizire muzakudya zanu ndikofunikira kuti muzichita bwino kwambiri. Monga katswiri wazakudya zolembetsa, ntchito yanga ndikukuwonetsani gawo lamphamvu lomwe kadyedwe kamakhala ndi kudyetsa nyama zakutchire, monga zakudya zamtundu wa Spartan.

Onse awiri amuna anga ndi ine timapanga mpikisano ku Spartan, chifukwa chake nditha kutsimikizira kuti zovuta zomwe zimachitika mthupi lanu zimakupangitsani kukhala kofunikira kwambiri kupangira zakudya zopatsa thanzi zothamanga ku Spartan. Chifukwa chake, ndidalembetsa mwamuna wanga ngati nkhokwe chifukwa cha kuyesa kwanga "kudya kuti ndipirire". Dziwani kuti, ndidakambirana ndi akatswiri atatu azakudya zamasewera kuti nditsimikizire kuti ndili panjira yoyenera ndikuphatikiza zakudya zabwino kwambiri zamtundu wa Spartan. Pansipa pali mayankho awo ndikuyang'ana muzakudya za mpikisano wa Spartan.

Zakudya Zampikisano wa Spartan 101

"Kupangitsa mpikisano wothinana kumafanana kwambiri ndi zochitika zina zopirira. Mphamvu zamagulu apamwamba ndizofunikira kwambiri pamipikisano yolepheretsa, chifukwa chake muyenera kudya chakudya chokwanira chisanachitike komanso pakati pa mpikisano kuti mupatse magulu akuluakuluwa," akutero Torey Armul, MS, RD, mneneri wa Academy of Nutrition and Dietetics.

Natalie Rizzo, MS, RD, katswiri wazakudya pamasewera komanso mwiniwake wa Nutrition a la Natalie, akunenanso mawu a Armul kuti: "Onsewa ndi ofanana. Mitundu yaku Spartan ili ndi zopinga, chifukwa chake maphunzirowa atha kuphatikizanso maphunziro olimbitsa thupi kuposa mitundu yachikhalidwe. Chifukwa chake, Ndingakulimbikitseni kuti mukhale ndi puloteni wowonjezera masiku ophunzitsira mphamvu, monga nkhuku kapena mkaka wa chokoleti mukamaliza maphunziro. " (Dziwani chifukwa chake mkaka wa chokoleti umatchedwa "chakumwa chabwino kwambiri cham'mbuyo.")

Palibe yankho lamtundu umodzi lazakudya zabwino kwambiri zamtundu wa Spartan, komabe. Ndi chifukwa chakuti zakudya zopatsa thanzi za othamanga zimasiyana malinga ndi kuchuluka kwa mafuta a thupi lawo ndi zolinga zophunzitsira, malinga ndi Alissa Rumsey, M.S., RD, komanso wolankhulira Academy of Nutrition and Dietetics.

"Chifukwa cha kusiyana kwa testosterone ndi estrogen, amayi nthawi zambiri amakhala ndi mafuta ochuluka a 6 mpaka 11 peresenti poyerekeza ndi amuna ndipo nthawi zambiri amafunikira ma calories ochepa poyerekeza ndi othamanga wamwamuna," akufotokoza motero. Amayi nawonso amafunikira iron yambiri, chifukwa amataya mcherewu mwezi uliwonse panthawi ya msambo.

Armul akuwonetsa kuti othamanga achikazi amayang'ana kwambiri kudya zakudya zokhala ndi ayironi nthawi yonse yomwe amaphunzira, monga nyemba, nyama zowonda, nsomba, tirigu wokhala ndi mipanda yolimba, ndi masamba obiriwira, ngati gawo la chakudya choyenera. (Zokhudzana: Zakudya 9 Zolemera Kwambiri Zomwe Sizinyama)

Pa mpikisano wamakilomita 20+ wokhala ndi zopinga zopitilira 50, onse a Armul ndi Rizzo amavomereza kuti zikafika ku zakudya zamtundu wa Spartan, chakudya chosavuta, chophika mosavuta chophatikizika ndi zomanga thupi ndizopangira mafuta. Pamwambowu, amati akabwezeretsa ola lililonse ndi chakumwa cha ma electrolyte-carbohydrate ndi / kapena ma gels, gummies, kapena shuga wina wosavuta. Pambuyo pa mpikisano, ndikofunikira kuti mupeze mapuloteni ndi chakudya choyenera mthupi lanu. (Mukufuna kuwonjezera liwiro lanu? Onani zakudya izi zomwe zingakupangitseni mwachangu.)

Kuphatikiza pazakudya zamtundu wa Spartan zomwe mumadya, liti mumadya, makamaka pambuyo pa mpikisano, ndizofunikanso. Muyenera kuyesetsa kupeza mapuloteni mkati mwa mphindi 30 mpaka 60 za mpikisano, kaya ndi "protein bar, smoothie yokhala ndi mapuloteni a ufa, kapena chakudya chokwanira chokhala ndi magalamu 20 kapena kupitilira apo," akutero Armul.

Pansipa, zakudya zapamwamba zampikisano wa Spartan zomwe zidapangitsa kuti amuna anga azigwira bwino ntchito.

Chakudya Chamasewera

Kagawo 1 Mkate Wambewu Yonse + Masipuni a 2 Butter Mtedza + 1 Banana + Mkaka wa 1 Cup

Pafupifupi mphindi 60 mpaka 90 isanafike nyanga yoyamba, ndi nthawi yoti mugawane tositi. Ayi, osati mtundu wa toast (wachisoni). Kaya mumadya mkate woyera kapena wopanda tirigu ndi chisankho chanu. Zikafika pakuwonjezera masewera komanso masewera amtundu wa Spartan makamaka, anthu ena amakonda buledi wopanda fiber. Komabe, ngati mkate wambewu yonse ukugwira ntchito m'matumbo mwanu ndipo sukuyambitsa vuto la m'mimba, pitirizani kudya mkate wonsewo musanapite koyambira. (Zogwirizana: Kodi Ndizotheka Kukhala Ndi Zida Zambiri M'zakudya Zanu?)

Panthawi ya Chochitikacho

Kuluma kwa Bar kwa Gatorade +

Tayesera zonsezi! Ma gel, maswiti, zikwama; Mfundo yofunika, zonse zimayambitsa vuto la kugaya chakudya. Tidapeza gwero labwino kwambiri lazakudya zomwe zimamuthandiza kuti azitha kutulutsa shuga mwachangu ndi Zopanikizidwa ndi zokhwasula-khwasula za KIND (Gulani, $15 pa 12, amazon.com), zodzaza ndi 100 peresenti ya zipatso ndi ndiwo zamasamba. Bala lililonse limapereka 17g shuga wachilengedwe ndipo limangosambika mosavuta likamapita. Mwa kudula zakudya zamtundu wa Spartan mzidutswa, amakhala pafupifupi bala imodzi pa ola kuphatikiza pa Gatorade (Buy It, $ 18 for 12, amazon.com) amawononga mphindi 20 zilizonse kuti abwezeretse ma electrolyte ake.

Chakudya Chakumapeto kwa Race

Mapuloteni Amagwedeza + Pistachios Wokazinga ndi Wothira mchere

Ino ndiyo nthawi yovuta kwambiri kuti othamanga adye chopatsa thanzi. Mwamuna wanga nthawi zambiri amakhala ndi chidwi chofuna kuziziritsa thupi lake ndikuwunika ziwerengero zake kuti ndi nkhondo kudya chakudya chopatsa thanzi nthawi yoyenera kuti achire. Mwazakudya zonse zamtundu wa Spartan, kugwedezeka kosavuta kwa protein kumabwera kumathandizira, makamaka tikakhala kutali ndi kwathu ndipo tilibe zida zokonzekera. Whey protein - protein yomwe imagwiritsidwa ntchito kugwedezeka kambiri - imapezekanso kwambiri m'thupi, kuthandiza kukonza minofu ndikupereka michere yofunikira mwachangu pakachira. (Dziwa, ma Whey protein amasiyana bwanji ndi protein ya mtola?)

Kutulutsa zoposa 30g wa mapuloteni abwino, mapuloteni amagwedeza awiriawiri modabwitsa ndi ma pistachio owotcha ndi amchere ochepa. Phala limodzi lokhala ndi ma pistachios okazinga ndi amchere limapereka 310 mg ya potaziyamu ndi 160 mg wa sodium, ma electrolyte ofunikira omwe amathandiza kuthandizira madzi amadzimadzi. Bonasi: Pistachios mwachilengedwe imakhala ndi ma antioxidants omwe amawapatsa mtundu wobiriwira komanso wofiirira.

Kuwululidwa: Ndimagwira ntchito ndi Wonderful Pistachios ndi KIND Snacks kuti tithandizire ogula kupanga zisankho zabwino.

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