Bvunza Chiremba Wekudya: Pre-Race Eating Plan

Zvemukati

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Mubvunzo: Ndeipi iri yangu yakanaka nhangemutange-zuva rekudya chirongwa chinotungamira kune chiitiko chemanheru?

A: Kana zvasvika pakukwenenzvera kuita kwako kwemujaho, iwo maviri epamusoro maitiro enzvimbo aunofanirwa kutarisa ndeekutanga kurodha uye kuchengetedza.

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Usanetseke nezve carb-loading pamazuva anotungamira kunhangemutange-pasinei nemukurumbira wayo, tsvagiridzo inoratidza kuti hairambe ichiwedzera kuita, uye zvakatonyanya muvakadzi nekuda kweesrogen muddling zvinhu zvine chekuita nekuchengetedza glycogen.

Pane kudaro, kuve nechokwadi kuti muviri wako uchange wakagadzirira kuenda kana pfuti yatanga kurira, idya sezvawaiwanzoita pazuva renhangemutange yako, uyezve maawa maviri kusvika matatu isati yatanga, gara uchitakura chikafu chine high-carbohydrate. (~ 70g) uye yakaderera- kusvika pakuenzanisa-protein (~ 15g). Iyi combo inozotora kwenguva pfupi maseru ako emagetsi uye kuwedzera chikamu che carbs iwe aunoshandisa kupedzera simba rako panguva yako mujaho, pamwe neproteiniti inogona kubatsira kudzora kukuvara kwemhasuru.

Iwe unogona kushamisika kuziva kuti kunyangwe paine mukurumbira wemusango wemakabohydrate-akavakirwa pamitambo zvinwiwa, iko kutsvagisa nezve kukanganiswa kwecarbs pre-kurovedza muviri mukuita kwakasanganiswa, nezvimwe zvidzidzo zvichiratidza zvinobatsira uye zvimwe zvichiratidza kusaita. Kunyangwe izvi, ini ndinokurudzira kushandisa iyo makabhohaidhiretsi pre-mutoro kudya kubva pazuva remujaho iwe waunoda kuzvipa iwe chero zvingave zvinowedzerwa kumucheto.

Muenzaniso Pre-Mutoro Kudya: Quinoa & Nhema Bhinzi

Inoshanda: 1

Zvisungo:

1 teaspoon avocado mafuta

1 madomasi, akachekwa

1/2 bell pepper, yakachekwa

1 teaspoon cumin

1/2 mukombe yakakanyiwa yakadzika-sodium nyemba nhema, yakashambidzwa uye yakadururwa

1 kapu yakabikwa quinoa

3 tablespoons minced cilantro

Munyu

Mhiripiri

Mirayiridzo:

Pisai mafuta mupani yepakati isina tii pamusoro pekupisa kwepakati. Wedzera matomatisi, mhiripiri, uye kumini uye gadzira kwemaminitsi maviri. Wedzera bhinzi nequinoa uye gadzira kusvikira wapisa. Wedzera cilantro uye munyu uye mhiripiri kuravira, uye shumira inodziya.

Nutrition mamakisi pakushanda: 397 macalorie, 10g mafuta, 68g carbs, 17g protein

Kutsigira

Nguva yenhangemutange yako inoita basa rakakosha mukukoshera kwako nzira yekudya kuchengetedza kuita. Semuenzaniso, kana iwe uchimhanya mu5K, paavhareji izvi zvinotora maminetsi makumi maviri nemashanu kusvika makumi matatu nemashanu uye une simba rakaringana rakachengetwa mumhasuru dzako kukupa mafuta, saka haudi chinhu chinotsigira kuchikafu chako. Nekudaro, kana iwe uchimhanya mune 10K, iyo inogona kutora maminetsi makumi manomwe kusvika makumi masere, unogona kushandisa akawedzera makabhohaidhiretsi gare gare mujaho wako kuti urambe uchiita uye kukupa imwe kick mumamaira ekupedzisira.

Mutemo wakanaka wechigunwe ndewekuti kana nhangemutange yako ikapfuura maminetsi makumi matanhatu, iwe uchazoda kupa magiramu makumi matatu kusvika makumi mana nemashanu emakabhohaidhiretsi paawa kuwedzera mafuta muviri wako uri kutowana kubva pashuga yakachengetwa mumhasuru dzako. Kana iwe uchifungidzira kuti zvinokutorera maminetsi makumi masere kuti umhanye 10K yako, ipapo maounzi masere eGatorade kana chimwe chinwiwa chemitambo maminetsi makumi mana nemashanu kusvika makumi mashanu muchiitiko chako zvichave zvese zvauchazoda kuti uve nechokwadi chekuita kwakasimba uye simba kusvika kumutsara.

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