Yini ongakudla ngaphambi nangemuva kwemarathon

-Delile

• Yini okufanele udle ngaphambi komncintiswano
• Yini ongakudla ngemuva komncintiswano
• Yini okufanele udle ngesikhathi semarathon
• Thola amanye amathiphu asiza ekusebenzeni ku: amathiphu ama-5 wokuthuthukisa ukusebenza kwakho okusebenzayo.

Ngosuku lomncintiswano, umgijimi kufanele adle ukudla okususelwa kuma-carbohydrate namaprotheni, ngaphezu kokuphuza amanzi amaningi nokuphuza isiphuzo samandla. Kodwa-ke, ukuthola ukudla okunempilo kubalulekile phakathi nezinyanga ozilungiselela ukuhlolwa.

Ukukhuthazelela isivivinyo kuze kube sekupheleni, kufanele udle amahora ama-2, ihora eli-1 nemizuzu engama-30 ngaphambi kokugijima ukugcina amazinga kashukela wakho azinzile, ngaphandle kokucindezela nokugcina izinga lokushaya kwenhliziyo yakho lijwayelekile. Ngaphezu kwalokho, kufanele udle ngemuva nje kokuba umncintiswano usuphelile ukufaka amandla alahlekile nokuqeda uketshezi.

Yini okufanele udle ngaphambi komncintiswano

Kulesi sigaba sokulungiselela, akukho zinguquko ezinqala okufanele zenziwe kwansuku zonke, futhi kungcono umuntu akhethe ukudla ukudla akuthandayo, uma kunempilo, njengoba umzimba usujwayele.

Umsubathi kufanele futhi agweme ukusetshenziswa kokudla okune-fiber, njengamabele, izithelo, imifino nemidumba, ngoba kungakhuthaza ukunyakaza kwamathumbu, kanye nokugwema ukusetshenziswa kokudla okubangela igesi, ngoba kungakhuphula ukungakhululeki esiswini. Funda kabanzi ku: Ukudla okubangela amaGesi.

Ngaphezu kwalokho, ihora eli-1 ngaphambi kokuhlolwa kufanele uphinde udle.

Ngaphezu kwalokho, emizuzwini engama-30 ngaphambi kwalokho, ngesikhathi sesigaba sokuzifudumeza, kubalulekile ukuphuza ama-250 ml wamanzi noma isiphuzo esine-caffeine njengetiye eliluhlaza kanye nengxenye yokuphuza amandla.

Yini ongakudla ngemuva komncintiswano

Ngemuva kokugijima ama-21 km noma ama-42 km futhi, ukufaka esikhundleni samandla alahlekile nokuqeda uketshezi, kufanele udle ngemuva nje kokuba umjaho usuphelile.

Ngemuva kokuthi umjaho usuphelile, kubalulekile ukusebenzisa u-1.5 g wama-carbohydrate ngekhilogremu ngayinye yesisindo. Isibonelo, uma umuntu enesisindo esingama-60 kg, kufanele adle ama-90 g okudla okunothe ngama-carbohydrate.

Ngaphezu kwalokho, kufanele udle amahora amabili ngemuva komjaho:

• Ukudla okune-omega 3, njengama-anchovies, i-herring, i-salmon kanye ne-sardines, ngoba anciphisa ukuvuvukala emisipheni nasemalungeni futhi kusiza ekululameni. Thola okunye ukudla ku:
• Yidla ukudla okunothe nge-potassium njengobhanana, amakinati noma isardadi, ukulwa nobuthakathaka bemisipha namajaqamba. Bona okuningi ku-: Ukudla okunothe nge-potassium.
• Ukudla ukudla okunosawoti ungagcwalisa kanjani amazinga e-sodium.

Yini okufanele udle ngesikhathi semarathon

Ngesikhathi sokugijima, asikho isidingo sokudla ukudla, kepha kufanele ushintshe uketshezi olulahlekile ngomjuluko, uphuza amanzi ngamanani amancane.

Kodwa-ke, phakathi nomjaho kubalulekile ukuphuza isiphuzo sezemidlalo esifana ne-Endurox R4 noma i-Accelerade equkethe amaminerali, cishe u-30 g wama-carbohydrate kanye no-15 g wamaprotheni we-whey, okusiza ekugcineni amanzi futhi okufaka isandla ekumungeni kwama-carbohydrate.

Thola amanye amathiphu asiza ekusebenzeni ku: amathiphu ama-5 wokuthuthukisa ukusebenza kwakho okusebenzayo.