Yini ongayithola ngesidlo sasekuseni somjaho wamabhayisikili?

Yini okufanele uyidle ngesikhathi sokuhlolwa kwebhayisikili?

En i-carrera

Uma sesihamba ngebhayisikili, kuhle ukuba sidle ukudla okulula njalo ngemizuzu engu-45 noma ihora ngalinye. Into evamile isithelo, amantongomane noma indawo yokubeka amandla njalo ngehora nesigamu, njengoba nje akumelwe siyeke ukuphuza amanzi anosawoti we-isotonic inqobo nje uma sihamba ngezinyawo.

Yini okufanele udle ngaphambi kokuqeqeshwa noma ukuncintisana?

Phakathi kwehora elingu-1 nemizuzu engama-30 ngaphambili we ukuncintisana:

Ukudla kuzoba ama-carbohydrate agayeka kalula futhi kube ne-fiber encane. Kungaba isithelo esinjengobhanana, amagilebhisi, apula, noma amawolintshi. Amantongomane afana nama-walnuts, omisiwe, noma amakhiwane omisiwe.

Ungalungiselela kanjani ukugibela ibhayisikili?

Masizame ukuphuma emini, sigweme ukuphuma nokushona kwelanga. Uma kufanele, zenze ubonakale ngangokunokwenzeka. Hlonipha imithetho yezokuphepha. Ungakhohlwa ukuthi unemoto ngakho-ke kufanele uziphathe kanjalo; hlonipha izimpawu zomgwaqo namarobhothi.

Yini okufanele ngidle ukudla kwasekuseni ngaphambi komjaho we-5K?

Ama-carbohydrate, amaprotheni namafutha amancane kakhulu

Inhlanganisela enhle yazo zonke lezi zakhi zomsoco kungaba ubisi noma iyogathi okusanhlamvu, ubhontshisi ngokusikeka okubandayo kwe-turkey noma i-ham nejusi.

Yini okufanele ube nesidlo sasekuseni ngaphambi kwe-duathlon?

Usuku ngaphambili womncintiswano

Kuyathakazelisa:  Impendulo Engcono Kakhulu: Ungakukhansela kanjani ukubhaliswa kwesithuthuthu esebiwe?

Kufanele futhi ugweme ukudla okunamafutha kanye ne-fiber, okungukuthi: ukudla okuphelele, okusanhlamvu noma imifino eyeqile. Usuku lwe ngaphambili yenza ukudla okuyinhloko okucebile ngama-carbohydrates ngokudla okunamafutha amancane amaprotheni.

Yini ongayidla ngaphambi komjaho omfushane?

Ukudla kwasekuseni. Idla ukudla kwasekuseni okungenani amahora angu-2-3 kusengaphambili futhi ungasweli ama-carbohydrate namaprotheni. Bazokusiza uzizwe ukahle ngesikhathi sokuhlolwa futhi uthole okuningi kukho. I-hydration ibalulekile nsuku zonke futhi akufanele ungayinaki ngosuku lomhlangano i-carrera.

Yini okufanele udle ngaphambi kwesivivinyo sesikhathi?

Isidlo sakusihlwa sangaphambi komncintiswano kufanele sihlangabezane nalezi zici ezilandelayo:

  • Iqukethe ama-carbohydrates anele ukugcina amazinga e-muscle glycogen ubusuku bonke.
  • Iqukethe amaprotheni anele agayeka kalula (inkukhu noma inhlanzi emhlophe)
  • Faka uketshezi olwanele ukuze ugcine ukugeleza kwamanzi ngendlela efanele.
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