Ukudla kwakho kanye ne-hydration phakathi nezinsuku eziholela ekusebenzeni kwakho isikhathi eside kubalulekile ekusebenzeni kwakho nangenduduzo.
Izinsuku ezimbili ngaphambi kokuba ugijimise isikhathi eside (nesigamu sakho noma isigqila sakho esigcwele) kufanele sibe izinsuku eziphakeme ze-carb. Kufanele uqiniseke ukuthi ukwandisa amaphesenti ama-carbs ekudleni kwakho, hhayi ama-calories amaningi. I-Carbo-loading ayisho ukuthi kufanele udle amapuleti amathathu e-pasta we-dinner.
Hlela okungenani ama-65% ama-khalori avela ku-carbs ngalezo zinsuku. Usengaba namaprotheni kodwa, isibonelo, kunokuba ube nenkukhu nelayisi, ube nerayisi nenkukhu. I-pasta , ilayisi elinyanyisiwe noma elibilisiwe, amazambane, izithelo, imifino esithambile, kanye nezinkwa yizinto ezinhle ze-carb. Gwema ukudla okwenziwe yigesi njengamahhontshisi nanoma yiluphi uhlobo lokudla olungavuselela isisu sakho noma lungaphazamisa ubuthongo.
Ungakhohlwa Nge-Hydration
Amanzi aphansi aphuze ukuphuza ukuqinisekisa ukuthi uhlala u-hydrated. Awudingi ukuphuza iziphuzo zezemidlalo ngosuku ngaphambi kokuhamba kwesikhathi eside. Ungahlola i-hydration yakho ngokwenza ukuhlolwa komchamo. Uma umchamo wakho ophuzi ophuzi njenge-lemonade, u-hydrated kahle. Uma ngabe umbala omnyama ophuzi, usuke ungcolisiwe futhi kufanele uqhubeke uphuza amanzi amaningi. Zama ukunciphisa ukusetshenziswa kwakho kotshwala ngosuku ngaphambi kokuhamba kwesikhathi eside. Ukuphuza utshwala akugcini nje kuphela, kodwa kungakuvimbela ukuba ulale ubusuku obuhle.
Yini okusha Breakfast?
Ukuze uthole ukudla kwasekuseni ngaphambi kokugijima kwakho, gxila futhi ekutholeni kakhulu i-carbs nezinye amaprotheni. Khetha ukudla okulula kalula. Ezinye izibonelo zokushisa okuhle okudala isikhathi eside zifaka ibheyili enobhotela we-peanut, ibhanana nebha yamandla, noma isitsha sokudla okubandayo noma i-oatmeal ngendebe yobisi.
Uma uzithola uqala ukulamba hhayi kude kakhulu ekugijimeni kwakho, qiniseka ukuthi ungeze amanye ama-calories ngesikhathi sakho sasekuseni ngesikhathi esizayo.
Qinisekisa ukuthi awukwenzeli ngokweqile ukuhamba kwakho isikhathi eside, ngakho ungagwema ukwenza isimiso segodi . Kufanele uphuze amahora angu-16 kuya kwangu-24 we-(non-caffeinated) ewuketshezi olwedlule ngaphambi kwe-Workout yakho noma ubuhlanga. Yeka ukuphuza emva kwalokho, futhi uqhubeke usula isisindo sakho. Ungaphuza olunye u-4 kuya ku-8 oz we-fluid cishe imizuzu engu-10 ngaphambi kokuthi uqale isikhathi sakho eside ukuze uhlaziye uma uqala.
Akukho okusha ku-Day Race
Khumbula ukuthi ukugijima kwakho isikhathi eside kuyithuba lakho elihle lokuthola ukuthi yikuphi ukudla okumele udle ngaphambi kohlanga lwakho. Cabanga ukuthi ugijimela isikhathi eside njengoba igqoke lakho lihlehlisela umncintiswano wakho noma ugcwele. Uzofuna ukuthola ukuthi yini okusebenzelayo phakathi nokuqeqeshwa kwakho, ngakho-ke awuzami ukudla okusha ngosuku lomncintiswano.