Ke eng le hore na ho ja le ho noa ho hongata nakong ea ho ikoetlisa ka matla ho mamella
Baatlelete ba Elite ba mamello ba na le litlhoko tse khethehileng tsa lipapali tsa lipapali. Haeba u ikoetlisa ka matla ho feta lihora tse peli ka letsatsi ka matsatsi a mangata, ke habohlokoa hore u je le ho noa ka mokhoa o loketseng bakeng sa tshebetso e nepahetseng le ho hlaphoheloa. Nako, neng, le hore na ho ja le lino tse ngata ho ka ferekanya joang esita le moatlelete ea nang le phihlelo ka ho fetisisa, empa lintlha tse latelang li fana ka tataiso e akaretsang ho thusa ho nolofalletsa moralo oa hau oa ho romela metsi.
Matla a ho ikoetlisa
Pele u hlaolela moralo oa hau oa phepo, ho molemo ho hlahloba melao-motheo ea motheo ea phepo ea lipapali. Ha ho qala, ho molemo ho utloisisa hore na lijo tseo re li jang (lik'habohaedreite, liprotheine le mafura) li thusa mafura a mmele le ho re thusa hore re lule re ikoetlisa ka lihora tse ngata re sa ferekane.
Li-carbohydrate , e le mofuta oa glycogen, ke motsoako o moholo o etsang hore oli e sebelise boemong bo leka-lekaneng ho ea holimo. Majoe a rona a mafura a ka boela a thusa ho ikoetlisa, empa sena ke haholo bakeng sa boikoetliso bo tlaase-tlaase ka nako e telele. Qetellong, liprotheine ke mohloli oa oli o sebelisetsoang haholo ho boloka le ho lokisa likarolo tsa 'mele, empa ha ho tloaelehe ho sebelisoa ho hlahisa li-muscle contractions.
Ho fapana le mafura, mabenkele a glycogen a na le lijo tse fokolang 'me a sebelisoa ho e-na le hoo ka potlako - ka metsotso e ka bang 90 ho isa lihora tse peli - nakong ea boikoetliso bo matla. Haeba e sa tlatsuoe nakong ena, mokhathala o kene 'me moatlelete o tla hloka ho fokotsa kapa ho beha kotsi kotsing leboteng, kapa "bonking." Ho tsoela pele ka boikoetliso bo phahameng ba nako e telele, moatlelete o lokela ho tsoela pele ho atisa lijo ka lik'habohaedreite tse bonolo.
Nka ja nako e kae ha ke mamella ho ikoetlisa?
Lijo tse ngata hakae li itšetlehile ka boemo ba hau ba boemo bo botle, boikoetliso ba hau bo boholo, le boholo ba 'mele oa hau, empa American College of Sports Medicine e khothalletsa hore baatlelete ba mamello ba je ligrama tse 30-60 (lik'hilograma tse 100-250) tsa lik'habohaedreite ka hora ha ba ntse ba ikoetlisa.
Ke Eng Seo ke Lokelang ho se Etsa Nakong ea Mamello Ho ikoetlisa?
Moatlelete e mong le e mong o tla ba le litlhoko tsa bona tse khethehileng tsa ho finyella lijo le likhetho. Ka mohlala, molekane oa ka ea koetlisitsoeng o ja hangata haholo ho feta ha ke ntse ke tsamaea ka nako e telele, empa o ja haholo ha a ja. Ke khetha ho qeta letsatsi lohle ho boloka matla a ka. Ho fihlela joale, lithahasello tsa rona li sebetsa hantle ho e mong le e mong oa rona. Ka ho leka ka litsela tse fapa-fapaneng, u tla fumana mokhoa oa hau o ikhethileng oa ho itlhakisa o sebetsang ho uena.
E le hore u tsebe hore na lijo le lino tse ling li molemo ho uena, leka liteko tse fapa-fapaneng le lijo ha u ntse u sebetsa. Leka mefuta e sa tšoaneng ea lino tse tahang, li-snacks, li-bar, kapa li-gel. Fokotsa nako ea lijo tseo u li jang le lijo tseo u li jang hape, 'me ha nako e ntse e ea o tla tseba ho tseba mokhoa oa hau oa ho tlolisa lijo.
Likhetho tse ling tsa refueling li ka kenyelletsa:
- Li-ounces tse 16 tsa seno sa lipapali le lik'habohaedreite tse eketsehileng
- Litholoana tsa litholoana
- Sebaka sa matla sa matla se nang le ligrama tse 30 tsa lik'habohaedreite
- Banana
- Apulo
- 2 Tablespoons ea Honey
- Halofo ea bagel eohle ea koro
- Khohlo e nang le litholoana
- 1 senoelo sa lebese la tsokolate
Mokelikeli oa Mamello ea ho Mamella
Haeba u ikoetlisa haholo ka lihora tse fetang tse tharo kapa tse 'nè, u tla lokela ho ela hloko litlhoko tsa hau tsa hydration le ho noa metsi pele, ka nako, le kamor'a boikoetliso ba hau.
Itloaetse ho itlhahloba pele le ka mor'a nako e telele ho koetlisa litlhoko tsa hau tsa hydration, 'me u ithute hore maemo a leholimo le koetliso a fapaneng a ka u ama joang. U tla qala ho fumana maikutlo a hore na u hloka ho noa bokae ha u ntse u sebetsa kamehla. Fokotsa metsi ka ho noa li-ounces tse 15 tsa metsi bakeng sa likhaima tse ling tseo u li lahlehileng nakong ea ho ikoetlisa.
Tsela e bonolo ea Anther ea ho tseba hore na boemo ba hau ba ho qetela bo sebetsang ke eng ho hlahloba motlakase oa hao le mmala. Ho na le mebala e mengata ea mebala e khanyang, e leng mokelikeli o hloekisitsoeng haholo hoo ho bolelang hore u hlatsoe hantle. Ntho e nyenyane ea 'mala o motšo, e nang le metsi a mangata haholo a ka bolela hore u felloa ke metsi' me ho hlokahala hore u noe metsi a mangata.
Litlhahiso tse latelang li ka u thusa hore u lule u le holim'a litlhoko tsa hau tsa metsi ha u ntse u sebelisa:
- Pele u ikoetlisa: Noa linoelo tse peli tsa metsi lihora tse peli pele ho ho ikoetlisa.
- Nakong ea boikoetliso: Noa senoelo se seng le se seng metsotso e 10-15 nakong ea ho ikoetlisa.
- Kamor'a ho ikoetlisa: Noa linoelo tse peli tsa metsi bakeng sa limilione tse peli tse lahlehileng qetellong ea ho ikoetlisa.
Haeba u sebelisa lihora tse fetang 3 ho isa ho tse 4, ho ka etsahala hore ebe u tla eketsa lijo tsa electrolyte (sodium, potasiamo, khalsiamo) ho feta seo u se fumanang lijo feela. Mohlabani oa marathon, ka mohlala, a ka 'na a batla ho ja sodium e eketsehileng bekeng pele ho peiso, kapa a noa seno sa lipapali sa elektrolyte, tse kang Nuun electrolyte , nakong ea ketsahalo eo. Sena se ka thusa ho fokotsa kotsi ea ho hlahisa hyponatremia (ho noa metsi).
Lisebelisoa
Ho ikoetlisetsa le ho fetoha ha metsi, ACSM Position Stand, American College Of Sports Meriana, Meriana le Saense Ka Lipapali le Koetliso, 2007.
Tlhaloso ea tumellano ea 1 Hyponatremia ea Machaba a Kopantsoeng ho ikoetlisa, Seboka sa Ntšetso-pele sa Kopano, Cape Town, Afrika Boroa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Lipotso tsa lijo tsa lipapali. Nancy Clark, 3rd ed. Brookline, MA: Human Kinetics; 2003.