Ingabe uzodla ama-carbohydrate amaningi ngosuku ngaphambi kokuba umncintiswano usize ukukhuthazela kwakho, noma i-carbo-loading nje inganekwane?
Amakhansela amabi kakhulu aye alahleka iqhinga le-carbohydrate ukulayisha, ngokusho kwethimba lezokwelapha e-Marathon Directors College ka-2005. Esikhundleni salokho, kufanele udle ukudla okuvamile ngamaphesenti angu-60 kuya kuma-70% we-carbohydrates ngesonto ngaphambi kwe-marathon, kodwa ungakhulisi amakholori akho.
I-Old Carbo-Loading Theory
Umgwamanda omdala wawunezimbangi zokukhuthazela ezihamba ngokudla okuncane kwezinsuku ezintathu, kulandelwa ukudla okungamaphesenti angama-70 e-carb izinsuku ezintathu. Lokhu kuthiwa kwandisa iglycogen emisipha. Kodwa-ke, kutholakale ukuthi ukudla okungenani okungamaphesenti angama-50 okudla okunomdlavuza okulandelwa izinsuku ezintathu ze-carb diet yokudla kuka-70 kwandisa kakhulu i-glycogen. Futhi ukumane uhlale engxenyeni engama-50 ye-carb yokudla kulo lonke isonto kunamanje kukhulisa i-glycogen, nakuba kungenjalo. Kwakungekho umehluko wokusebenza phakathi kwalawa maqembu.
Izingozi ze-Pre-Race Pasta Party
Uma udla ukudla okunomsoco ngesonto ngaphambi kwe-marathon, usuvele ulayishe imisipha yakho nge-glycogen futhi awudingi ukulayisha kwe-carbo. Into embi kakhulu ongayenza ngenhlanhla yakho ye-marathon iwukuba ulayishe amapuleti amakhulu e-pasta nesaladi kanye nesaladi ephakeme kakhulu egqoka ubusuku ngaphambi kwe-marathon. Njengoba esinye isazi sePlanethi yoMqondisi weMarathon sathi, "Ukuqokwa akuyazi phakathi kwabahlanganyeli be-marathon." Okungena kuyo kuzophuma.
Awufuni isisindo esingeziwe esithombeni sakho sokugaya ekuseni ekuseni, sizokwazi ukuzitholela okuningi. Awufuni noma iyiphi i-roughage, efana nesaladi. Awufuni isisindo esengeziwe, isikhathi. Yidla ukudla okulula, okulinganiselayo ukusiza ukuvimbela izintambo zomgijimi ngesikhathi semarathon .
Ungadla Kanjani Iviki Ngaphambi KweMarathon
Njengoba ubhala umsebenzi wakho ngesonto ngaphambi komncintiswano, kufanele udle ukudla okulinganiselayo nama-carbohydrate angama-60-70% hhayi kokudla ngokweqile noma udle kancane kakhulu.
Uma ngabe usesimweni sokudla kwesisindo, ukwandisa ama-khalori akho ukufanisa isilinganiso sakho se-basal. Kwabesifazane, lokhu kuzoba ngamakhilomitha angu-1800 kuya ku-2000 ngosuku.
Thola Izisekelo Zakho Zokulinganisela Amakhilomitha Ngosuku
Yini okufanele udle izinsuku ezimbili ngaphambi kweMarathon
Uma ufuna i-party yendabuko ye-pasta, isikhathi sokwenza ubusuku ababili ngaphambi kwe-marathon. Ungadli ngokweqile. Nciphisa ukusetshenziswa kwe-caffeine nokuphuza utshwala. Phuza amanzi amaningi. Isitsha esikhulu se-pasta nesaladi enkulu ene-roughage amaningi ayinconywa-udinga ukulinganisa.
Usuku olulodwa ngaphambi kweMarathon
Khipha noma yikuphi ukudla okuphezulu kwe-fiber nokudla okubangela igesi, njengebhontshisi, i-broccoli, okusanhlamvu okusanhlamvu, njll. Uma une-lactose engavumiyo, qeda imikhiqizo yobisi. Uma ukudla okunomsoco kushesha ukugwinya kwakho, ususe. Namathela kokudla okuphansi okuphansi futhi udle ngokwanele ukwanelisa umzimba wakho we-basal. Ukuqeda utshwala nokunciphisa i-caffeine kancane kancane.
Okufanele Yidle Ngakusasa kweMarathon
Abashayeli abaningi abangeke badle lutho ngaphambi kwesibhamu sokuqala. Noma ngabe yini oyikhethayo ekudleni kwasekuseni kumele kube yinto enobungozi futhi ephezulu kuma-carbohydrate futhi elula ukugaya. Uma kufanele ube nekhofi, yenza okungenani ngangokunokwenzeka. Phuza ingilazi yamanzi eyodwa kuya kwamahora amabili ngaphambi kokuthi uqale futhi ungabe usaphinde uphuze kuze kube sekugcineni isibhamu.
Lokhu kuzokuqala ukuphuma kahle, kepha kukunika isikhathi esanele sokuqeda noma yikuphi uketshezi oluthe xaxa. Vele uzinike isikhathi esanele sokuhamba phezulu ezindlini zangasese eziphathekayo ngaphambi kwesibhamu sokuqala.