Iyo Yakanakisa Spartan Race Chikafu Kudya Pamberi, Mushure, uye Panguva YeChiitiko, Sekureva kwevaDhietiti

Zvemukati

• Spartan Race Chikafu 101
• Pre-Race Kudya
• Panguva yechiitiko
• Kudya Kwemashure-Mujaho
• Ongororo ye

Zviitiko zvekutsungirira zvinopikisa kunyange zvakaomesesa zvezvakaoma. Aya nhangemutange yezvipingamupinyi haangonetsi mumuviri chete, asiwo anonetsa mupfungwa zvakare. Ndosaka kuziva chikafu chakanakisa chekuisa mukudya kwako kwakakosha pakuita kwepamusoro. Semunhu akanyoreswa kudya kwekudya, basa rangu ndere kukuratidza basa rine simba rinoitwa nekudya chikara chemukati, senge izvi zveSpartan zvemujaho zvekudya.

Vaviri ini nemurume wangu tiri vakwikwidzi veSpartan, saka ndinogona kupupura kumubhadharo wezviitiko zvinovhiringidza zvinotora pamuviri wako - zvichiita kuti zvive zvakakosha zvakanyanya kupura nezvikafu zvinovaka zvinovaka zvemuSpartan. Nekudaro, ini ndakanyorera murume wangu seguinea yenguva yangu "yekudya kutsungirira". Zivai chokwadi, ndakaongorora nevatatu vezvekudya kuti ndive munzira chaiyo pandakaisa mhando dzakanakisa dzemujaho weSpartan. Pazasi pane mhinduro dzavo uye kutarisa mune yeSpartan mukwikwidzi wekudya.

Spartan Race Chikafu 101

"Kumutsidzira mujaho wezvipingamupinyi kwakafanana zvakanyanya nezvimwe zviitiko zvekutsungirira. Simba repamusoro-muviri rakanyanya kukosha panguva yemijaho yezvipingamupinyi, saka uchafanirwa kushandisa makabhohaidhiretsi akakwana pre- nepakati pepamberi kukwikwidza mapoka makuru emhasuru aya," anodaro Torey Armul, MS, RD, mutauriri weChikemy of Nutrition uye Dietetics.

Natalie Rizzo, MS, RD, mutambi wezvemitambo uye muridzi weNutrition a la Natalie, anodzokorora zvakataurwa naArmul: "Ose akafanana. Marudzi eSpartan ane zvipingamupinyi, saka kudzidziswa kwacho kunogona kusanganisira kudzidziswa kwemasimba epamusoro kupfuura madzinza echinyakare. Naizvozvo, "Ndingapa zano rekuwedzera puroteni yemazuva ekudzidzira simba, senge chidimbu chehuku kana mukaka wechokoreti mushure memusangano wekudzidzisa." (Ziva kuti nei mukaka wekokoreti wakanzi "chinwiwa chakanakisa chapashure pekurovedza muviri."

Iko hakuna imwechete-saizi-inokodzera-mhinduro yese yezvakanakisa Spartan nhangemutange chikafu, hazvo. Imhaka yekuti chikafu chinodiwa nevatambi chinosiyana zvichienderana nehuwandu hwemafuta emuviri uye zvinangwa zvekudzidziswa, sekureva kwaAlissa Rumsey, MS, RD, zvakare mutauriri weChikoro cheNutrition uye Dietetics.

"Nekuda kwekusiyana kwemazinga e testosterone uye eestrogen, vakadzi vanowanzova ne6 kusvika 11 muzana yemafuta emuviri akakwira zvichienzaniswa nevarume uye kazhinji vanozoda macalories mashoma kana akatarisana nemutambi wechirume," anotsanangura kudaro. "Vakadzi vanewo simbi dzakakwira, sezvo vachirasikirwa nemaminera aya mwedzi wega wega panguva yekutevera."

Armul anokurudzira kuti vatambi vechikadzi vanotarisa pakudya chikafu chine iron mukati mekudzidziswa kwavo, sebhinzi, nyama yakaonda, hove, zviyo zvakasimbiswa, uye mashizha ane mashizha, sechikamu chekudya kwakaringana. (Yakabatana: 9 Iron-Rich Chikafu Izvo Zvisinga Nyama)

Kumakwikwi e20+ mamaira ane zvipingamupinyi zvinopfuura makumi mashanu, vese Armul naRizzo vanobvuma kuti kana zvasvika kune Spartan nhangemutange chikafu, zvakapusa, zviri nyore kugaya makabhohaidhiretsi aine musanganiswa weprotini ndiyo sosi huru yemafuta. Panguva yechiitiko ichi, ivo vanoratidzira kuzadza awa yega yega nechinwiwa chemagetsi-macarhydrate uye / kana magels, gummies, kana imwe shuga iri nyore. Post-mujaho, zvakakosha kuti uwane chiyero chakaringana cheprotein uye makabhohaidhiretsi mumuviri wako. (Unoda kuwedzera kumhanya kwako? Tarisa chikafu ichi chinogona kukurumidza.)

Mukuwedzera kune izvo zveSpartan zvekumhanya zvekudya zvaunodya, riinhi iwe unovadya, kunyanya mushure mekumhanya, zvakakoshawo. Unofanirwa kuvavarira kuwana mapuroteni mukati memaminetsi makumi matatu kusvika makumi matanhatu emujaho, ingave iri "protein protein bar, smoothie ine protein protein, kana kudya kwakakwana nemagiramu makumi maviri kana akawanda eprotein," anodaro Armul.

Pazasi, chepamusoro Spartan nhangemutange chikafu chakasimudzira murume wangu kuita kwepamusoro.

Pre-Race Kudya

1 Slice Yese-Zviyo Chingwa + 2 Mashupuni Peanut Butter + 1 Banana + 1 Mukaka Mukaka

Inenge maminetsi makumi matanhatu kusvika makumi mapfumbamwe pasati panyanga yekutanga, inguva yekugovana tositi. Kwete, kwete iyo inobhururuka rudzi rwechigunwe (ndine hurombo). Kunyangwe kudya chena kana chibage chakazara chezviyo ndiyo sarudzo yako. Kana zvasvika pakukurudzira zvemitambo uye zvekudya zvemujaho weSpartan kunyanya, vamwe vanhu vanosarudza chingwa chine fiber shoma. Zvisinei, kana chingwa chezviyo chakazara chichishanda neura hwako uye chisingakonzere kunetseka kwedumbu, ramba uchidya chingwa chezviyo zvose usati waenda kumutsara wekutanga. (Zvakabatana: Zvinogoneka Kuve NeFiber Yakawandisa Mukudya Kwako?)

Panguva yechiitiko

Gatorade + Snack Bar Inoruma

Takazviedza zvese! Ngirozi, zvihwitsi, homwe; pazasi, zvese zvakakonzera kusagadzikana kwekugaya. Takawana yakanakisa tsime rekudya rinobatsira chaizvo kumupa kukurumidza kuputika kweglucose ndeye Kudzvanywa neKIND snack bars (Tenga, $15 ye12, amazon.com), yakazadzwa nemusanganiswa wezana muzana michero nemiriwo. Bhawa rega rega rinoburitsa 17g yeshuga yechisikigo uye inogaya nyore nyore parwendo. Nekucheka zvikafu izvi zvemujaho weSpartan kuita zvidimbu, anosvika bhaa imwe paawa kuwedzera kune Gatorade (Tenga Iko, $18 yegumi nemaviri, amazon.com) anodya maminetsi makumi maviri ega ega kuzadza maelectrolyte ake.

Kudya Kwemashure-Mujaho

Mapuroteni Shake + Yakakangwa uye Yakarungwa Mhete Pistachios

Iyi ndiyo nguva yakaoma kwazvo kune vatambi kuti vadye chimwe chinhu chinovaka muviri. Murume wangu anowanzo gadzirirwa kutonhodza muviri wake uye kutarisa ma stats ake kuti ihondo yekudya chimwe chinhu chine hutano panguva yakafanira yezvaanoda kupora. Kunze kwezvose zvekumhanya zveSpartan zvekumhanya, puroteni inotakurika inotsemuka kazhinji inouya kuzonunura, kunyanya kana tiri kure nekumba uye tisina maturusi ekugadzirira. Whey protein - iyo protein inoshandiswa mukuzunguzika kwakawanda - zvakare iri bioava inowanikwa mumuviri, ichibatsira kugadzirisa mhasuru uye kupa zvinovaka muviri zvinodiwa munguva yekupora. (Simudza, Whey protein yakasiyana papi nepea protein?)

Kununura pamusoro pe30g yeprotein yemhando yepamusoro, puroteni inodedera nepaviri zvinoshamisa nemaoko mashoma epistachios yakakangwa uye ine munyu. Rimwe-ounce rinoshambirwa nepistachios yakakangwa uye ine munyu inopa 310 mg ye potasium uye 160 mg yesodiyamu, akakosha maelektroliteti anobatsira kutsigira huwandu hwemvura. Bonus: Pistachios zvakasikwa zvine antioxidants dzinovapa yavo yakasvibira uye yepepuru ruvara.

Kuzivisa: Ini ndinoshanda neWonderful Pistachios uye KIND Snacks kubatsira vatengi kuita sarudzo dzakanaka.

Ongororo ye