"Ke matha marathon ea pele haufinyane. Ke lokela ho ja eng matsatsing a fetileng?"
Seo u se jang matsatsing a pele marathon a hau a ka etsa kapa a senya peiso ea hau. Ho ja haholo, lijo tse fokolang haholo kapa tse fosahetseng li ka etsa hore u ikutloe u khathetse nakong ea marathon kapa u u qobella ho emisa ka ntloana ea thepa ka makhetlo a mangata.
Molao oa 1 oa phepo ea pele ho marathon ke: "Ha ho letho le lecha bakeng sa letsatsi la morabe." Nakong eo u qetileng nako e telele u koetlisoa ka eona, u ka be u ntse u sebelisa carbo-loading ea hao le ho leka ka lijo tse fapaneng matsatsing a lebisang ho nako ea nako e telele.
Kahoo, ha ho tluoa tabeng ea lijo tsa hau tsa marathon pele ho nako, u se ke ua leka lijo tse ling tse ncha - feela u khomarele lijo tseo u li tloaetseng tsa nako e telele tseo u tloaetseng ho li ja 'me u e-s'o fane ka lintlha tsa hao tsa mala.
Seo u ka se jang
Ke lijo tsa mofuta ofe tse ntle ka ho fetisisa? Paseka ke e ratoang ke moetlo har'a lipapali tsa marathon, empa likhetho tse ling tse nang le lik'habohaedreite li na le bohobe, lijo-thollo, li-bagels, litapole, oatmeal, quinoa , raese, pizza (e nolofalitsoeng ka cheese) le litapole. Hape ke habohlokoa ho fumana protheine letsatsing pele ho marathon ea hau, kahoo kenyelletsa 3-4 oz. ho sebeletsa litlhapi, nama kapa tofu nakong ea lijo tsa hau tsa motšehare. Qoba lijo tse phahameng kapa tse nang le khase tse kang linaoa le mofuta ofe kapa ofe oa lijo tse ka 'nang tsa halefisa mpa kapa tsa kena-kenana le boroko.
Haeba u e-ea sebakeng se secha bakeng sa marathone ea hau, etsa bonnete ba hore u rera lijo tsa hau esale pele 'me u netefatse hore lijo tseo u li ratang li fumaneha motseng oa peiso. Ba bang ba matha ba khetha ho se nke monyetla leha e le ofe le ho jara lijo tseo ba li ratang ho li tlisa.
Nako ea ho ja
Letsatsi pele ho marathon ea hau, jala lik'halori ho pholletsa le letsatsi, e le hore u ja ntho e 'ngoe le e' ngoe lihora tse peli ho isa ho tse tharo. Ja lijo tse tharo tse tloaelehileng le lijo tse peli ho isa ho tse 'nè. Hoo e ka bang 65-70% ea lik'hilojule tsa hao li tsoa lik'habohaedreite, kahoo leka ho eketsa lijo tse ling tsa carbs lijong le ho etsa bonnete ba hore lijo tsa hau li ja haholo.
Khomarela mekhoa e nepahetseng 'me u leke ho qoba lijo tse ngata tse tsoekere tsa tsoekere.
Leka ho ja lijo tsa hau pele ho marathon kae kapa kae pakeng tsa 4:00 le 6 motšehare, kahoo o tla ba le nako e ngata ea ho cheka pele u robala. Haeba u ja ka lehlakoreng la pele, u ka boetse ua ba le bohobe bo nyenyane ka mor'a lihora tse 'maloa hamorao.
Etsa bonnete ba hore u qete lijo tsa hoseng bonyane metsotso e 90 pele marathon e qala. U se ke ua ja lijo tsa hoseng haholo 'me u khomarele haholo likarabo le liprotheine tse ling. Mehlala e meng ea lijo tsa hoseng tsa pele ho marathon tsa pele ho marathon (hape, u se ke ua leka ho ja lijo tse ncha) tse kenyelletsa: bagel e nang le pere ea pereate; banana le motlakase; kapa sekotlolo sa lijo-thollo tse batang ka senoelo sa lebese.
Hape sheba:
- 12 Potlakela ho ea pele lijo tsa hoseng
- Lijo tse Molemohali tsa Bapalami
- 12 Quick Lunch Mokhoa oa ho matha
- Nutrition le Hydration bakeng sa Marathoners
> Mohloli: Muth, Natalie, MD Matla a Lijo bakeng sa Basebetsi ba Bophelo, 2015