Abanye abantu baphuza ikhofi ngaphambi kokugijima futhi abangeke babe nezinkinga nazo, kodwa abanye bahlangabezana nezinkinga ze-GI noma ukushaya kwenhliziyo uma bephuza ngaphambi kokugijima. Uma ungakwazi ukubekezelela futhi empeleni udinga ikhofi ukuze uhambe ekuseni, khona-ke kuphephile ukuqhubeka ujabulela ngaphambi kokuba ugijime.
Izinzuzo zeCafeine for Abagijimi
Ungathola ukuthi ukuphuza indebe yekhofi ngaphambi kokuba umgijimi noma umjaho unomphumela omuhle.
I-pre-run caffeine iboniswe ukuthuthukisa ukusebenza nokukhuthazela. Ucwaningo oluthile oluthola ngaphezu kwezingxenye ezimbili kwezintathu zabathile be-Olympic zisebenzisa i-caffeine ukuze kwandiswe ukusebenza kwazo. Ukucwaninga kubonisa ukuthi i-caffeine ikhuthaza ukuqwashisa kwengqondo yakho, ithuthukise isimo sakho sengqondo, futhi ikhuthaza isifiso sakho sokusebenza kanzima.
Ngenkathi abanye abagijimi bephuza ikhofi ngaphambi komncintiswano, abanye bayalibazisa ukudla kwabo kwe-caffeine kuze kube yilapho begijima ukuze bakwazi ukuthola ukuphakama phakathi komncintiswano. Ungadla kalula i-caffeine lapho ugijima ngokufaka i- gel noma i-chews (noma enye ukudla kwezemidlalo) i-caffeinated energy . Hlola amaqiniso okudla emaphaketheni ezempilo yakho yokudla ukuze ubone ukuthi iyiphi i-caffeine. Nini isikhathi esihle sokuthatha i-caffeine phakathi nomncintiswano? Ingena emzimbeni masinyane, ngakho ungasebenzisa i-gel ye-caffeinated ngesikhathi sokugijima ngaphandle kokukhathazeka ngokuthi kufanele ulinde isikhathi eside kakhulu ngemiphumela yaso.
Yini Okumele Uyiqaphele
Uma wenza umjaho we-10K noma ngaphezulu, ungadli ngaphezu kuka-200 mg we-caffeine (cishe izinkomishi ezimbili zekhofi).
Abanye ochwepheshe bakholelwa ukuthi i-caffeine enkulu ingandisa ingozi yemicimbi yenhliziyo ngenkathi isebenza.
Kubalulekile futhi ukukhumbula ukuthi ikhofi i-diuretic emnene (yenza ukuba uchama), ngakho-ke akufani nokufudumala ngamanzi alula. Uma ufuna ikhofi yekhofi ngaphambi kokugijima, yiphuze ngokushesha ukuthi uzoba nesikhathi sokusebenzisa indlu yokugezela ukuze ukwazi ukugwema ukuyeka ukuchama ngesikhathi sokugijima kwakho .
Imiphumela ye-caffeine ihlala amahora amaningi, ngakho akudingeki uzame ukuyiphuza ngokushesha ngaphambi kokugijima.
Akukho okusha ku-Day Race
Ungalokothi uhlole ikhofi noma i-caffeine ngaphambi noma phakathi nomncintiswano. Kufanele uqale uzame ngesikhathi sokusebenza kwakho okude nokusebenza kanzima ukuze uqiniseke ukuthi akukwenzeki futhi noma ubangele izinkinga ze-GI. Awufuni ukubhubhisa umncintiswano wakho ngokuthatha i-caffeine kakhulu.
Imithombo:
UDel Coso, J, et al. "Ukusabalala kokusetshenziswa kwe-caffeine kubadlali abakhulu ngokulandela ukususwa kwalo ohlwini lwe-World Anti-Doping Agency lwemithi evinjelwe." Appl Physiol Nutr Metab. 2011 Aug; 36 (4): 555-61. i-doi: 10.1139 / h11-052. Epub 2011 Aug 19.
Duncan, MJ, et al. "Umphumela omubi we-caffeine eneziphuzo zamandla kagesi esimweni somzwelo, ukulungele ukutshala izimali, nokuvivinya umzimba ukuhluleka." I-J Strength Cond Res. 2012 Oct; 26 (10): 2858-65.
I-Maharam, Lewis, MD, et. al. "Iziphakamiso zeMpilo ze-IMMDA zabagijimi nabagibeli" ngoMashi 20, 2010.