He aha e ʻai ai ma mua a ma hope o ka marathon

Anter

• He aha e ʻai ai ma mua o ka marathon
• He aha e ʻai ai ma hope o ka marathon
• He aha e ʻai ai i ka wā o ka marathon
• E ʻike i kahi ʻōlelo aʻoaʻo e kōkua i ka holo ʻana ma: 5 mau ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i kāu hana holo.

I ka lā o ka marathon, pono i ka mea haʻuki e ʻai i nā meaʻai e pili ana i nā carbohydrates a me nā protein, me ka inu ʻana i ka nui o ka wai a me ka inu ʻana i ka mea inu ikaika. Eia nō naʻe, pono ka loaʻa ʻana o ka papaʻai olakino i loko o nā mahina āu e hoʻomākaukau ai no ka hoʻāʻo.

I mea e hoʻomanawanui ai i ka hoʻāʻo a hiki i ka hopena, pono ʻoe e ʻai i 2 mau hola, 1 mau hola a me 30 mau minuke ma mua o ka holo ʻana e mālama i ke kiʻekiʻe o ke kō, me ka cramping ʻole a mālama mau i ka helu o kou puʻuwai. Eia hou, pono ʻoe e ʻai pono ma hope o ka pau ʻana o ka heihei e hoʻololi i ka ikehu nalowale a hoʻopau ʻia i nā wai.

He aha e ʻai ai ma mua o ka marathon

I kēia wā o ka hoʻomākaukau, ʻaʻole pono e hoʻololi hou i nā hana o kēlā me kēia lā, a ʻoi aku ka mea i koho ʻia e ʻai i nā meaʻai punahele, inā he olakino ia, ʻoiai ua maʻa ke kino iā ia.

Pono nō hoʻi ka mea haʻuki e hōʻalo i ka ʻai ʻana i nā meaʻai me ka fiber, e like me nā cereal, nā huaʻai, nā mea kanu a me nā legume, no ka mea hiki ke hoʻoulu i ka neʻe ʻana o ka ʻōpū, a me ka hōʻalo ʻana i ka ʻai ʻana o nā meaʻai e kumu ai ke kinoea, no ka mea hiki ke hoʻonui i ka hōʻeha o ka ʻōpū. E heluhelu hou aʻe ma: Nā meaʻai e hoʻokumu i nā Gas.

Eia hou, 1 hola ma mua o ka hoʻāʻo e ʻai hou ʻoe.

Hoʻohui, 30 mau minuke ma mua, i ka wā o ka hoʻomehana, he mea nui e inu i ka wai he 250 ml a i ʻole ka inu inu caffeine e like me ka tī ʻōmaʻomaʻo a me ke komo ʻana i ka ʻāpana o ka inu ikehu.

He aha e ʻai ai ma hope o ka marathon

Ma hope o ka holo ʻana 21 km a i ʻole 42 km a, e hoʻololi i ka ikehu nalo a hoʻopau i nā wai, pono ʻoe e ʻai pono ma hope o ka pau ʻana o ka heihei.

Ma hope o ka pau ʻana o ka heihei, pono ia e hoʻopau i ka 1.5 g o nā haʻalako i kēlā me kēia kg o ka paona. ʻO kahi laʻana, inā kaupaona ke kanaka i 60 kg, pono ʻo ia e ʻai 90 g o nā meaʻai i waiwai i nā huaʻāpelu.

Hoʻohui, 2 mau hola ma hope o ka heihei e ʻai ʻoe:

• Nā meaʻai me ka omega 3, e like me nā anchovies, herring, salmon a me sardine, no ka mea, hoʻemi lākou i ka mumū ma nā mākala a me nā hono a kōkua i ka hoʻōla. E ʻike e pili ana i nā meaʻai ʻē aʻe i:
• ʻAi i nā meaʻai momona potassium e like me ka maiʻa, peanuts a sardine paha, e hakakā i ka nāwaliwali o nā mākala a me nā ʻūlū. E ʻike hou aʻe ma: Nā meaʻai waiwai potassium.
• Ke ʻai nei i nā meaʻai paʻakai pehea e hoʻopiha hou ai i nā pae sodium.

He aha e ʻai ai i ka wā o ka marathon

I ka wā holo, ʻaʻohe pono e ʻai i ka meaʻai, akā pono ʻoe e pani i nā wai i nalowale ma o ka hou, ka wai inu i nā mea liʻiliʻi.

Eia nō naʻe, i ka wā o ka heihei he mea nui ia e inu i ka inu haʻuki e like me Endurox R4 a i ʻole Accelerade i loaʻa nā minelala, ma kahi o 30 g mau pākiki a me 15 g o ka protein whey, e kōkua ana i ka mālama ʻana i ka wai a me ka hāʻawi ʻana i ka omo o nā wīwī.

E ʻike i kahi ʻōlelo aʻoaʻo e kōkua i ka holo ʻana ma: 5 mau ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i kāu hana holo.