"Ngiyagijima imoto yami yokuqala maduzane. Yini okufanele ngiyidle ezinsukwini zangaphambili?"
Okudlayo ezinsukwini ngaphambi kokuba i-marathon yakho ingenze noma iphule umncintiswano wakho. Ukudla okuningi, okuncane kakhulu noma ukudla okungalungile kungahle kukushiye ukhathele ngesikhathi se-marathon noma kukuphoqelela ukuba ume endaweni yangasese ephathekayo izikhathi eziningi.
Umthetho No. 1 we-pre-marathon ukudla okunomsoco uwukuthi: "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 kwangaphambi kwe-marathon, ungazami ukudla okusha - nje unamathele ukudla okuthandayo isikhathi esiningi ojwayele ukuyidla futhi awukaze unikeze izinkinga zakho zesisu.
Yini okufanele udle
Yiziphi izinhlobo zokudla ezingcono kakhulu? I-Pasta iyintandokazi yendabuko phakathi kwabagijimi be-marathon, kodwa ezinye izinketho ezicebile ze-carbohydrate zihlanganisa isinkwa, u-cereal, i-bagels, amazambane, i-oatmeal, i- quinoa , ilayisi, i-pizza (hamba kalula ku-ushizi) namazambane. Kubalulekile ukuthola amaprotheni ngosuku ngaphambi kwe-marathon yakho, ngakho-ke faka u-3-4 oz. ukukhonza inhlanzi, inyama noma tofu esidlweni sakini. Gwema ukudla okuphezulu-fiber noma okwenziwe ngegesi njengama-ubhontshisi nanoma yiluphi uhlobo lokudla olungavuselela isisu sakho noma lungaphazamisa ubuthongo.
Uma uhamba endaweni entsha ye-marathon yakho, 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.
Nini Ukudla
Ngosuku olulandelayo ngaphambi kwe-marathon yakho, usakaze ama-calories akho usuku lonke, ukuze udle okuthile njalo amahora amabili kuya kwamathathu. Yidla ukudla okuyisithathu okujwayelekile okujwayelekile nokudla okubili kokubili. Cishe u-65-70% wamakhilori akho avela kuma-carbohydrate, ngakho-ke zama ukwengeza ama-carbs engeziwe ekudleni kwakho futhi uqiniseke ukuthi ukudla okudla okudla kakhulu kukudla kakhulu.
Namathela ezinketweni ezinempilo bese uzama ukugwema ukudla okunoshukela okwe-sugar.
Zama ukudla isidlo sakho sokudla ngaphambi kwe-marathon endaweni ethile phakathi kuka-4: 00 no-6 ntambama, ngakho-ke uzoba nesikhathi esiningi sokugaya ngaphambi kokulala. Uma udla ngasekuqaleni, ungabuye ube nesidla encane amahora ambalwa kamuva.
Qinisekisa ukuthi uqedela ukudla kwasekuseni okungenani imizuzu engama-90 ngaphambi kokuba i-marathon iqale. Awunakho isidlo sasekuseni esikhulu futhi unamathele ikakhulukazi i-carbs nezinye amaprotheni. Ezinye izibonelo zokudla kwasekuseni ngaphambi kokudla kwasekuseni (futhi, ungazami ukudla okunye) zihlanganisa: i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi.
Futhi ubone:
- 12 Okusheshayo Ukulungiselela Ukudla Kokudla kwasekuseni
- Ukudla Okuhle Kokugijima
- 12 Quick Lunch Imibono for Abagijima
- Ukudla kanye ne-Hydration for Marathoners
> Umthombo: Muth, Natalie, MD Ezemidlalo Izondlo for Professionals Health, 2015