Indlela yokudla nokuphuza ngesikhathi sokuqeqeshwa kanye nangoMgqibelo weMarathon
Ukuthola ukudla okunomsoco, uketshezi kanye namandla okudla okunamandla ngesikhathi sokuqeqeshwa kwe-marathon kanye nosuku lomncintiswano kubalulekile ukukwenza ekugcineni. Ake sibheke ekudleni okumele usebenzise phakathi namaviki okuqeqesha nokuthi ungadla kanjani uphuze ngqo ekuhambeni kwakho kokuqeqeshwa okude kanye nosuku lomncintiswano.
Nge- mileage yakho eyengeziwe phakathi nokuqeqeshwa kwakho, uzobe ushisa amakholori amaningi futhi udinga ukondleka okufanele ukwakha imisipha nama-capillari ukuze ukondle lezo zinhlanzi.
Ingabe Uzolahlekelwa Isisindo Ngesikhathi Sokuqeqeshwa KweMarathon?
Ungahambisani nanoma yikuphi ukudla okweqile, okungalingani ngesikhathi sokuqeqeshwa kwakho kwe-marathon. Kodwa-ke, manje yisikhathi esihle kulabo abakhuluphele kakhulu ukuqala ukudla okulinganiselayo, okunomkhawulo wekhalori, noma ukugcina ukudla kwabo okulinganiselayo ngaphandle kokukhuphuka kwama-calories noma izingxenye.
Kuzo zombili izimo, abahambahambayo kufanele babone ukulahleka okuncane futhi okunamandla kwamafutha nokuguqulwa kwawo kube yimisipha enempilo, isifuba nesisindo esinempilo. Emasontweni angu-18 okuqeqeshwa kwe-marathon, ungase ulahlekelwe amakhilogremu angu-15 wamanoni angaphezu kokuqeqeshwa kwe-mileage-uma ungakhulisi inani olidlayo futhi ulondoloza isisindo sakho ngesikhathi uqala.
Kulabo abangaphakathi kwamakhilogremu ambalwa wesisindo sabo esihle, balalela izici zomzimba wakho njengoba ukwandisa ukuqeqeshwa kwakho ibanga. Uma uzithola ulahlekelwa isisindo futhi uzizwa uphelekile futhi ukhathele, kufanele ucabange ngokukhulisa izingxenye zakho zokudla okulinganiselayo noma ukwengeza ukudla okulula okulinganiselayo kwindlela yakho yansuku zonke.
Ama-carbohydrates Awumngane Wababaleki Bokukhuthazela
Umzimba udinga ama-carbohydrate atholakalayo ukuthi ashise ezinsukwini zakho zokuhamba ezide. Ukudla okuphansi kwe-carb / high amaprotheni akunconywa kubadlali bebanga. Ezikhathini zakho zokuqeqesha kude, ungase uchithe amanzi emzimbeni , okugcizelela izinso. Labo abadla kakhulu amaprotheni asebevele becindezela izinso zabo kanye nama-products of breaking protein for energy.
Hlanganisa nokudla okunokwethenjelwa kwendabuko amaprotheni amaphesenti angu-15 kuya kwangu-20, ama-30 amaphesenti amafutha, namaphesenti ama-50 kuya ku-55 amakhemikhalidididrate.
Yidla ukudla okuhlukahlukene ukuze uqinisekise ukuthi uthole ama-micronutrients engakwazi ukufakwa emapilisi. Zama imifino nezithelo ezintsha. Uma ukhawulela amakholori akho, thatha i-multivitamin elula nsuku zonke ukuze uqaphele ukuhluleka.
Ungaqali ukwengeza ama-supplements. Iningi lamavithamini engeziwe aphuma emcinini wakho, futhi futhi awufuni ukucindezela izinso zakho. Amavithamini amaningi anamafutha amaningi kanye namaminerali agcinwa emzimbeni futhi angakha amazinga anobuthi.
Awudingi noma yiziphi izithako ezithembisa ukwakha imisipha. Imidlalo yokukhuthazela isebenzisa imisipha emide, ephilile, hhayi inqwaba. Awubheke amandla okuqothula, kodwa imisipha engakwazi ukuyenza kancane amahora.
Amandla Okunciphisa Izinsuku Zakho Zokuqeqesha Okude Nosuku LwaseMarathon
Uzodinga ukugcwalisa amandla ukuze uwenze ngosuku olude lokuqeqesha lwamamayela angu-10 noma ngaphezulu. Leli thuba elihle lokubona ukuthi yikuphi amandla okugcoba okubekezelela ukubekezelela. Kubuye kuhlakaniphe ukucwaninga ukuthi kuzokwenzelwa yini inkambo ye-marathon nokuqeqesha nalabo.
Abagibeli beMarathon banenzuzo ngaphezu kwabagijimi-imizimba yabo iyakwazi ukubuyisela amandla abo ekudleni nasekuphuzeni ngesikhathi se-marathon.
Iningi labahamba ngezinyawo lithola ukuthi kudingeka badle ngenkathi eqhubeka. Umzimba uvutha wonke amafutha atholakalayo futhi uphendukela ekushiseni noma yini enye ekhona. Ukuze uhlale emncintiswaneni, kudingeka i-carbohydrate elula.
Izinhlobo zeMarathon Energy Snacks
Abahamba ngezinyawo abahamba ngezinyathelo ezilinganiselwe bangakwazi ukudlala izithelo, amantongomane, ukuxuba umzila , noma imigoqo yamandla eqinile. Kodwa labo abahamba ngezinyathelo eziwayeka ukuphefumula kanzima bayazi ukuthi ukuhlafuna kungaholela ekwakheni, yingakho abahambahambayo kanye nabagijimi abagijima ngokushesha basebenzise ama-energy gels afana noG noma i-PowerGel. Amasampula alawa avame ukunikezwa ngaphambi komncintiswano.
Nazi izinqumo ezivamile:
- Izithelo: I- Banana, i-orange noma i-apula tincetu, nezithelo ezomisiwe ezifana nemifino yonke imvelo, futhi ngezinye izikhathi izithelo zinikezwa ngenkambo ye-marathon. Ngezithelo eziningi kufanele ubhekane nokulahlwa kwekhasi noma umgogodla, futhi ugcine ungakhononi ngenkathi uphatha. Izithelo ezomile nezithelo zesikhumba zibeke kahle, kodwa zidinga amanzi ukuba ziwahlise.
- Umzila Wemikhumbi : Lokhu kuyidlaki yokuhamba ngezinyawo, futhi iphakamisa kahle emasakeni amancane. Kuzodingeka ukwazi ukuhlafuna futhi ube namanzi ukuwahlalisa. Hlanganisa ingxube yakho ye-trail kusuka ezinqolobaneni zokudla eziningi ukuze uthole inhlanganisela oyithandayo ngentengo ephansi.
- Amabha Amandla: Uzodinga kuphela ama-calories angu-100 kuya kwangu-150 ngesikhathi, ngakho-ke bheka amabha amancane-noma ususe imigoqo emikhulu ibe izingxenye ezincane. Bheka izinhlobonhlobo ezingenayo i-coating ezoqhaqhazelayo noma ihlukumezeka futhi idle ukudla.
- Ama-Gummy Bears nama-Chero Electrolyte : Amabhere amancane we-gummy namanye ama-celisi e-gel kulula ukupakisha futhi ancelise ngokuhlafuna okuncane. I-Clif Shot Bloks kanye nama-chew afana namandla afana ne-electrolytes kanye noshukela wamandla. Kulula ukuhlafuna ngenkathi uhamba ngokushesha futhi ungadingi amanzi amaningi ukuze ugeze.
- I-Gel Energy : Lezi zenzelwe ukucindezela okusheshayo kwama-carbs ongawagwinya ngenkathi uphefumula kanzima. Kudingeka bahlanzwe ngamanzi.
Zama yonke iMarathon Ukudla Okunambitheka Neziphuzo Ekuhambeni Kwakho Kokuqeqeshwa Okude Okokuqala
Thola ukuthi yini okukhipha ukudla okudlayo kanye neziphuzo zezemidlalo kuzonikezwa ngenkambo ngokuphequlula iwebhusayithi yomncintiswano noma ukuthumela i-imeyili kumhleli womncintiswano. Uma beka i-gel enegesi esikoleni noma e-expo, uzofuna ukwazi kusengaphambili ukuze uzame kuqala ngezinsuku zakho zokuqeqesha.
Uma ucabanga ukuthi uzofuna ukusebenzisa i-snack noma i-gel yamandla phakathi nomncintiswano, qiniseka ukuthi uzama ngezinsuku zakho zokuqeqesha. Uma kungenjalo, ungase uthole ukuthi kuphazamisa isisu sakho phakathi nomncintiswano, okuyinto engalungile ukuthola lutho olusha. Uzothola ukuthi ukudla okudliwayo okuyishukela kuningi okumele kugezwe ngamanzi amaningi, ngakho-ke cwangcisa ukuyeka kwamanzi noma inani ophethe ngalo ngokufanele.
Kuzo zonke izinhlobo zobuhlanga ubona amadokodo ngamagesi amandla amaningi kanye nemigoqo yamandla, ngayinye ebiza ukuthi iyona engcono kakhulu. Ngaleso sikhathi sekuphuzile kakhulu ukukhetha ukuthi yini okufanele uyenze-i-marathon ilanga olulandelayo, futhi udinga ukulalela "akukho okusha embusweni wosuku lomncintiswano".
I-Carbo-Iyalayisha Ngaphambi Komncintiswano
I-Carbo-loading ngaphambi kwe-marathon kungumkhuba wokudla ukudla okuphezulu-ama-carbohydrate njengama-pasta ezinsukwini ezintathu ngaphambi kwe-marathon. Okuqukethwe kwe-carb kungaba ngamaphesenti angama-60 kuya ku-70 wamakhilomitha wakho ayizigidi. Lokhu kuletha izinga le-glycogen ezingxenyeni zakho eziphezulu ukuze uthole okuningi ngesikhathi semarathon. Akudingeki ukuba uwedlule, kodwa. Yidla izingxenye ezivamile futhi ungafaki ukudla okusha. Isu esasetshenziswa ngaphambili kwakungenxa yokuchitha ama-carbohydrate wakho agcinwe kuqala, kodwa lokhu akuzange kwenziwe ngokucwaninga.
Nciphise utshwala wakho ne-caffeine phakathi nesonto ngaphambi kwe-marathon. Ungase futhi uthinte ukuvimbela ukudla okuphezulu noma ukudla okuncane ngosuku ngaphambi kwe-marathon, ukunamathela kokudla okuphansi ukuze ungabi namathambo omgijimi phakathi nomncintiswano. Uma une-lactose engavumiyo, qeda imikhiqizo yobisi.
Akukho Okusha Okulungile Ngaphambi KweMarathon
Okubaluleke kakhulu, ungashintshi ekudleni kwakho kakhulu ngesonto ngaphambi kwe-marathon. Yenza imikhuba emihle yokudla ezinyangeni ezandulele futhi ukwandise ama-carbohydrate wakho ozithandayo ezinsukwini ezintathu ngaphambi komcimbi.
Okuzophuza Ngesikhathi Sokuqeqeshwa KweMarathon Nokuqeqeshwa Ngosuku Lwempi
Umchamo wakho kanjani? Kumele uqhubeke uphuza amanzi anele ngesikhathi sokukhuthazela ukuhamba ukuze umchamo wakho ukhanye futhi uphuze umuthi wakho wokuzivocavoca umzimba wakho.
Kuzo zonke izindlela zakho zokuqeqesha, kanye nokuhamba kwakho okude, kufanele uhlale u-hydrated. Phuza ingilazi enkulu (ama-ounces angu-16) amanzi ngehora ngaphambi kokuhamba ukuqeqeshwa. Amanzi amaningi adlula ngaphambi kokuba uqale ukuhamba kwakho. Njalo ngamaminithi angu-15 kuya kwesigamu sehora ngesikhathi uhamba, kuye ngokuthi izinga lokushisa nesilinganiso osikhukhumezayo, uphuze enye indebe yamanzi. Uma usuqedile ukuhamba kwakho, ugcine nge-ingilazi enkulu yamanzi, futhi ube nokudla okunambitheka okusawoti ukuze ususe umhlabathi usawoti olahlekile ngokuthuthumela. Uma umchamo wakho ubumnyama emva kokuhamba kwakho, awudlanga okwanele. Uma ngabe utshani obuphuzi ubuphuza inani elifanele.
I-Hyponatremia nokudambiswa kwamanzi
Abaqondisi bezokwelapha baseMarathon kanye nezinkombandlela ze- ACSM Marathon Guidelines zitshela abahamba ngezinyawo nabagijimi ukuvumela ukoma kwabo kunqume isikhathi nokuthi bangakanani okuzophuza. Abantu abaningi balalela iziqondiso zokuphuza futhi ukuphelelwa amandla kwamanzi okuba nzima kakhulu, kuyilapho abaqondisi be-marathon bebonile inani elikhulayo lamacala e-hyponatremia-ukuhlanzwa ngamanoni omzimba ngokuthuthumela nokuphuza amanzi ahlanzekile kunokuba kuneziphuzo zezemidlalo ezisebenza nge-electrolyte. Nanka amathiphu amaningi oku-hydration:
- Ziqhathanise ngaphambi nangemva kokuhamba okude: Ukutshela ukuthi uphuza kakhulu noma amanzi amancane kakhulu, zilinganise ngokushesha ngaphambi nangemva kokuhamba kwakho okude. Ukuthola isisindo kuyisibonakaliso sokuphuza amanzi amaningi kakhulu. Lungisa ukuphuza kwakho ukushintshela okungaphezulu iziphuzo zezemidlalo ukuze ubeke esikhundleni se-salts, noma udle ama-pretzels usawoti ekuhambeni kwakho uphuze amanzi kancane kancane. Ukulahlekelwa isisindo kuyisibonakaliso sokungcola amanzi-awuphuzi okwanele. Sebenzisa ukuhamba kwakho okude ukuqeqeshwa ukuze uthole lokhu okulungile.
- I-Caffeine : Vala i-caffeine ngaphambi kokuhamba kwakho. Akukona nje ukuthi kukwenza ukuba ugijime kaningi, kususa amanzi amaningi kakhulu kusuka ohlelweni lwakho. Uma ungumlutha wekhofi, gwema ngaphambi kokuhamba kwakho uphinde uziphathe ngokwakho ngemuva kokuthola ama-ounces angu-16 amanzi emva kokuhamba kwakho. Ungasebenzisi iziphuzo ezinamandla ze-caffeine ngesikhathi sokuhamba okude.
- Ukuphatha Amanzi : Ingxenye yezimoto zakho zokuhamba kufanele kube ngumthwali wamanzi. Gcwalisa ibhodlela lakho lamanzi bese ulihambisa ukuze uqinisekise ukuthi unamanzi anele ngenkathi uhamba. Abantu abaningi abaphuzi okwanele emithonjeni yamanzi endleleni, engavunyelwa ngisho nobusika. Abahambahamba kufanele baphathe ibhodlela ngesikhathi se-marathon. Ungadinga isiphuzo phakathi kweziteshini zamanzi noma uthole ukuthi ziboshwe noma ziphelelwe ngamanzi noma izinkomishi. Lokho kungaba isimo esiyingozi oyofuna ukugwema.
- Iziphuzo zezemidlalo : Iziphuzo zezemidlalo kanye neziphuzo zokufaka esikhundleni se-electrolyte zingasetshenziswa ngemva kokuhamba isikhathi esingaphezu kwehora nokukhukhumeza. Lezi zishintshe usawoti olahlekelwa ukujuluka futhi zithandeka ukukunika ushukela-amandla okudingayo ngesikhathi somcimbi wokukhuthazela.
Ukuthuthwa Ngesikhathi Ngesikhathi SeMarathon
Ngesikhathi se-marathon, ngokuvamile uzohlinzeka ngamanzi kanye nesiphuzo sezemidlalo sokushintshwa kwe-electrolyte njengeGatorade. Ezinye izenzakalo zisebenzisa iziphuzo zika-electrolyte ezingenayo ushukela-udinga ukwazi ukuthi ukuze ube namandla okudla okunye nawe njengoba usadinga lawo ma-carbs ngesikhathi somcimbi. Yazi umcimbi wakho nokuthi lezi zihlukanisiwe kanjani, ngakho ngeke uphuze kakhulu futhi ubanjwe owomile phakathi kweziteshi, noma okuningi futhi ungene ngokweqile.
Ungaphuzi lutho olusha ngosuku lomncintiswano. Ngesikhathi uhamba ngokuzivocavoca, yenza umkhuba ngokuphuza uphuzo olufanayo lwamandla owaziyo olunikezwa emarathon. Ngale ndlela uzokwazi uma kuvame ukucasula isisu sakho. Awubuwula nokusebenzisa iziphuzo eziphezulu ze-caffeine ngesikhathi se-marathon. Umthamo omkhulu we-caffeine ungabangela ukuphelelwa amandla kwamanzi.
> Imithombo:
> I-American College of Sports Medicine. Isikhundla sokuma: Ukudla okunempilo nokusebenza kwezemidlalo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 709-731. i-doi: 10.1249 / mss.0b013e31890eb86.
> Thomas DT, Erdman KA, Burke LM. Isikhundla se-Academy of Nutrition and Dietetics, Dietitians of Canada, kanye ne-American College of Sports Medicine: Ukudla okunomsoco nokusebenza kwezemidlalo. Journal of the Academy of Nutrition and Dietetics . 2016; 116 (3): 501-528. doi: 10.1016 / j.jand.2015.12.006.