Indlela Ongenza Ngayo Qiniseka ukuthi Uphuthunyiswa Ngosuku LwaMhlanga
Okudla nokuphuza usuku olulandelayo nokusa komncintiswano, njengemarathon, kungenza umehluko omkhulu ekusebenzeni kwakho nangenduduzo phakathi nomncintiswano. Landela lawa macebiso ukuze uqiniseke ukuthi uphuthunyiswe futhi uhlanza kahle.
Yini okufanele udle futhi uphuze usuku ngaphambi kohlanga lwakho
Usuku ngaphambi kokuba i-marathon noma i-marathon egcwele yisikhathi sokukhuphula i-glycogen yakho (amandla agciniwe), hlala u-hydrated, uphinde uhlanze noma yikuphi ukudla noma iziphuzo ezingase ziholele ezindabeni zokugaya ukudla.
Ungazami ukudla okusha. Isimiso No. 1 sokudla komdlavuza wangaphambi komjaho yilokhu: "Akukho lutho olusha ngosuku lomncintiswano." Phakathi nokuqeqesha kwakho okude, kufanele ube uqhuba i-carbo-loading yakho bese uzama ukudla okuhlukile ezinsukwini eziholela ekusebenzeni kwakho isikhathi eside.
Ngakho-ke, uma kuziwa ekudleni kwakho kokuncintisana, ungazami ukudla okusha. Vele uzinake ukudla okuthandayo okude okude okujwayele ukudla futhi akukaze kukunikeze izinkinga zokugaya.
Hlela phambili. Uma uhamba endaweni entsha yomncintiswano wakho, qiniseka ukuthi uhlela ukudla kwakho kusengaphambili futhi uqiniseke ukuthi ukudla okuthandayo kuyatholakala edolobheni lomncintiswano. Abanye abagijimi bakhetha ukungathathi nhlobo amathuba futhi bapake ukudla kwabo okuthandayo ukuletha nabo.
Gxila kwi-carbs emini. Ukudla kwasemini ngosuku ngaphambi kohlanga lwakho kuyisikhathi esihle sokugxila ekutholeni ama-carbs. Unesikhathi esiningi sokugaya ukudla, ngakho isidlo sakho sasemini (hhayi isidlo) kufanele ngempela sibe ukudla kwakho okukhulu ngosuku.
Hlala u-hydrated. Kufanele uphuze amanzi okwanele ukuze ugijime amahora amabili kuya kwamathathu. Yenza isheke lomchamo. Kumele kube umbala ophuzi okhanyayo, njengotshani noma i-lemonade ebuthakathaka. Qinisekisa ukuthi awunani ngokweqile ngoba lokho kungahle kulahle ukulinganisela kwakho kwe-electrolyte. Uma ugijima njalo ihora, wehlisa imizamo yakho ye-hydration.
Ungadli isidlo esindayo. Abanye abagijimi bacabanga ngephutha ukuthi kudingeka balayishe ama-calories, ikakhulukazi i-carbs, ngesikhathi sokudla ebusuku ngaphambi komncintiswano. Kodwa ukulayisha ngokweqile kuma-carbs kungaqeda ukulimaza ngaphezu kokukusiza. Abagijimi abaningi baye bathola indlela enzima ukuthi ukukhiqiza imoto kungabangela "i-carb-ukulayishwa" phakathi nomncintiswano. Ama-carbs ngeke agcinwe njenge-glycogen futhi empeleni angakushiya uzizwa uvinjiwe noma unzima kakhulu emfuleni ekuseni futhi unqume ukuba ume ema- porta-potties . Vele udle ukudla okujwayelekile, ngokugcizelela ama-carbs.
Gwema utshwala. Utshwala uyanciphisa amanzi futhi kuphazamisa nokulala kwakho, ngakho akusilo umqondo omuhle ukuwudla ubusuku ngaphambi komjaho noma umjaho.
Hlala kude nokudla okwenziwe i-gas. Gwema ukudla okuphezulu-fiber noma okwenziwe ngegesi njengobhontshisi, i-bran, nanoma yiluphi uhlobo lokudla olungavuselela isisu sakho noma lungaphazamisa ubuthongo.
Yini Okudliwayo Nokuphuza Ngosuku LwaMhlanga?
Nakuba i-glycogen yakho igcina emisipha yakho kufanele igcwale manje, usadinga ukungenisa ama-carbs amaningi phezulu ekuhlinzekeni kwakho kwe-glycogen yesibindi.
Zinike isikhathi esanele. Qinisekisa ukuqedela ukudla kwasekuseni okungenani amaminithi angu-90 ngaphambi kwesikhathi sokuqala. Awunakho isidlo sasekuseni esikhulu. Namathela ikakhulukazi i-carbs nezinye amaprotheni.
Ezinye izibonelo zokudla kwasekuseni ngaphambi kokuncintisana kahle zihlanganisa i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Futhi, ungazami ukudla okusha, zivivinya ngaphambi kokuthi uqeqeshe isikhathi eside.
Hlala kude nokupheka okuthosiwe. Ukudla okunamafutha aphezulu, okuthosiwe kuthatha isikhathi eside ukugaya futhi kuzohlala ohlelweni lwakho lokugaya, okwenza uzizwe unzima futhi ukhululekile. Hlala kude nokudla okunamafutha njenge-bacon kanye ne-sausage, kanye nama-croissants namanye ama-pastries.
Qinisekisa ukuthi u-hydrated. Phuza okungenani ama-ounces angu-16 ekuseni emncintiswaneni. Yeka ukuphuza ihora ngaphambi kokuqala kwesikhathi, ngakho-ke unesikhathi sokususa noma yikuphi uketshezi oludlulele ngaphambi kokuba uqale ukusebenza.
Ungaphuza amanye ama-ounces ama-4 kuya kwangu-6 ngaphambi komncintiswano ukuze ukwazi ukweqa isitimela sokuqala samanzi.
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