Ma mua o ka hoʻomaka ʻana o ka marathon, pono e nānā nui ka poʻe haʻuki i kāna papaʻai nui, mahalo i hiki i ke kanaka ke hoʻomākaukau maikaʻi i ke kino no kahi mamao paʻakikī e hiki mai ana.
Koi ʻia e nānā hou i ka papaʻai 15-20 mau lā ma mua o ka hoʻomaka, a me 7-10 mau lā ma mua o kēlā, pono e hoʻohana i nā papaʻai home-marathon kūikawā, kahi e hala ai ka marathon me ka ʻole o nā pilikia a me ka maʻalahi.
Nā meaʻai ma mua o ka marathon
Pili ka hana ʻana i ka haʻuki i ka ikaika a me ka hoʻomanawanui ponoʻī āpau.
Aia a hiki i ka marathon ponoʻī a i ka wā o ka heihei, pono ka wahie no ke kino i mea kūikawā e hōʻona ai i ka makemake o ka mea ʻaʻa i ka ikehu, ka mea i hoʻopau wale ʻia no ka holo lōʻihi ʻana.
He hana nui kēlā ʻano meaʻai i ka hoʻopio ʻana i nā wahi mamao a koi ʻia kēia manawa i ka nui o ka hana a me ka manawa, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i nā papaʻai he 14-15 mau lā ma mua o ka hoʻomaka.
ʻO ka poʻe i komo i ka marathon i nā manawa he nui i ʻike i ka mea nui o ka papaʻai pololei kūikawā, a ʻoi aku, hiki iā ʻoe ke kaohi i kou makemake, no ka mea, pili kēia i nā hopena o ka hoʻokūkū. Paipai ʻia e hoʻololi i nā huahana i loaʻa nā huʻihuʻi paʻakikī āpau, ʻo ia nā mea ʻai, nā palaoa a me nā berena, 1.5 mau mahina ma mua o ka hoʻokūkū.
ʻO ka hana nui o ka papaʻai ka hoʻomākaukau pono ʻana i ke kino o ka mea ʻālapa no ka hoʻokūkū, ʻoi aku ka lōʻihi o ke kanaka a ʻoi aku ka luhi, a ʻoi aku ka nui o kona ikaika.
Kālele ana ma luna o nā pākeke
ʻO ka ʻōnaehana hānai āpau ma mua o ka nui o ka marathon he mea nui, pono ka wahie e hoʻokō i nā koina o ke kino i ka manawa o ka heihei. He kuhi hewa ʻoi aku ka maikaʻi o ka ʻai ʻana ma mua o ka jogging ʻana i 7 mau lā i mea e emi ai ke kaupaona a me ka hoʻoikaika kino hou aku.
Ma mua o ka hoʻomaka ʻana, pono ʻoe e hoʻololi pono i kāu papaʻai, kahi e hoʻopili nui ai ka nui i ka papa ʻaʻā, ʻo ka hoʻouka ʻana i ka ʻaʻāhā maoli e hoʻomaikaʻi ai i ka maikaʻi o ka holo ʻana a e ʻae pū kēlā me kēia loea i kēia.
ʻElua ʻano hana i ka hoʻomaʻamaʻa marathon, kahi i kapa ʻia he ʻAmelika, a ʻo ka lua o ʻEulopa, ʻoiai like ke ʻano - ke kau nei ia i ke kino me nā wīwī.
- Hoʻemi ka Carbohidate me ka nui o ka nui, a ʻo 3-4 mau lā ma mua o ka marathon ponoʻī, kahi hoʻomaʻamaʻa kaumaha, kahi e hoʻonui ai i ka helu. Hiki i kēlā hoʻomaʻamaʻa ke alakaʻi i ka pau ʻana o ka ikehu koʻikoʻi, a laila lawe ʻia ka momona a me nā protein protein, a ʻo ka meaʻai ponoʻī e lilo i 80% mau haʻuki. ʻAʻole mālama ʻia kahi hoʻomaʻamaʻa hou a hiki i ka hoʻomaka mua, ma muli o ka mea e loaʻa i ka mea haʻuki kahi pae ikaika nui, a he mea nui ia no ka marathon.
- ʻO ka piʻi wikiwiki ʻana o ka nui o nā meaʻai kāhāhā a me ka pae kiʻekiʻe o ka hoʻomaʻamaʻa e mau ana no ka manawa lōʻihi, a me 3 mau lā ma mua o ka hoʻomaka ʻana, pono e hoʻēmi nui ʻia ka nui o nā protein a me nā momona. A laila hoʻonui ka helu o nā huahana ʻaihue like ʻole i ka papaʻai, hiki i ka hoʻomaʻamaʻa ke hoʻopili ʻia i nā hana māmā hou aʻe. A laila, 3 mau hola ma mua o ka marathon, aia kahi papaʻai maʻamau i loko o 70-80% mau haʻuki, 20% protein a me 10% momona, ʻo ia hoʻi, me ka momona momona i loko o ka pāʻina.
Ua hōʻoia lōʻihi nā ʻepekema ʻo ia nā huaʻaleʻale e hoʻohuli nui i nā hopena i nā haʻuki, ʻoiai e synthesize ke kino o ke kanaka i kēia glycogen mai kēia mau waiʻuhū, ʻo ia hoʻi, kahi kumu o ka ikehu.
A hiki i ka marathon iho, koi ʻia e hoʻolako i kahi glycogen i loko o ke kino, a i mea e lawa ai ka lako no kahi marathon, hoʻohana ʻia kekahi mau ʻano hana e hōʻoia i ka loaʻa o nā mālama ikehu ma ke ʻano glycogen.
3-6 mau mahina ma mua o ka hoʻokūkū, e aʻo nā kauka a me nā mea hānai i nā hopena o ke kino o kēlā me kēia ʻālapa a huki i nā papaʻai pākahi. 7-9 mau lā ma mua o ka hoʻomaka, ʻo ka nui o nā haʻuki i loko o ka meaʻai a 35%, 4-6 mau lā a hiki i 70%, a i ka lā o ka hoʻokūkū a 80%, ʻo ia ʻano meaʻai me nā wīwī e hoʻonui ai i ka mālama glycogen.
ʻO kaʻai Protein ma mua o ka marathon
He aha ka papaʻai protein maʻamau: ka iʻa, ka ʻiʻo a me ka iʻa iʻa, a me ka wai kōmato a me nā kukama, pono nā huahana a hiki i ka 5 mau goma o nā goma. i 100 gr. mea ʻai. ʻAe ʻia nā huahana hana waiū i ka waiūpaka a me kefir maʻamau, ka tī a me ka waiū, ka waiū a me ka tī tī, ka kirīmi kawa.
ʻO ka papa ʻaina mua ma mua o ka marathon kahi papa ʻaina protein i ukali ʻia e kahi papa ʻaina pākiki ponoʻī e koi ʻia no kēlā me kēia ʻaleʻa, e like me nā kumu aʻo kiʻekiʻe. ʻO ka papaʻai nui o ka protein protein ka bipi a me ka iʻa iʻa, a ʻo nā hua manu hoʻi, ka tī wai a me nā tīhi, akā pono ka liʻiliʻi o ka palaoa, nā palaoa a me nā meaʻono.
E māmā ka hoʻomaʻamaʻa ʻana i ka wā e make ai, he mau liʻiliʻi kēia me ka holo wikiwiki, akā ma mua o kēlā, hana ʻia ka hana ikaika a ikaika hoʻi.
ʻO ke ʻano nui ma aneʻi ka loaʻa ʻole o ka nīoi, a me nā meaʻai momona a palai hoʻi, ʻaʻohe makemake ʻia ka hoʻololi wikiwiki o nā papaʻai paʻa no nā diabetic. ʻO ka hana kūpono o ka papaʻai e hoʻonui koke i ka mālama glycogen i ke kino o ka mea ʻālapa, ʻo ia hoʻi, i ka hoʻomaka ʻana e loaʻa iā ia nā waihona wahie nui.
Eia kahi laʻana o ka papaʻai protein ma mua o ka marathon:
- Lā 1. Me ka hoʻohana ʻole ʻana o nā huaʻāpā, ka ʻaina kakahiaka a me ka tī ʻeleʻele, hiki iā ʻoe ke waiho i ka tī a me nā ʻūlū paʻakikī, nā iʻa a me nā ʻiʻo i ka lā, a me nā hua manu a me ka moa. Pāpā ʻia ka ʻai ʻana i ka palai, koi ʻia ka hoʻomaʻamaʻa maikaʻi, ʻo ia hoʻi, e holo ana a 20 km, a no ka mea ʻaleʻa ʻike i 25 a ʻoi paha.
- Lā 2. ʻO kaʻaina kakahiaka wale nō a ʻaʻohe kō i hoʻohui ʻia, hiki iā ʻoe ke ʻai i ka tī tī a me ka tī, i ka meaʻai i ke awakea e like me ka lā 1 me ka caviar ʻulaʻula, hoʻomālamalama ka hoʻomaʻamaʻa hoʻomaʻamaʻa ʻana i 8-10 km.
- Lā 3. ʻO ka ʻaina kakahiaka ka mea like, ʻo ia hoʻi, tī me ke kō ʻole, hiki iā ʻoe ke ʻai i ka tī liʻiliʻi, ka ʻaina awakea e like me ka lā 2, me ka ʻole o ka ʻai palai, holo 3-5 km e hoʻomehana ai, pono ʻoe e hana i ka wikiwiki, a me ka jogging a me kahi pā liʻiliʻi. A laila i ke ahiahi hiki iā ʻoe ke loaʻa i nā tī momona me nā kekeahi ʻelua, hiki iā ʻoe ke ʻai pū i ka popo.
- Lā 4. ʻO ke kī kakahiaka ka meaʻono, hiki iā ʻoe ke loaʻa i hoʻokahi pōpō a me nā pahūpahū, paipai ʻia me ka meli a me ka jam i paipai ʻia hoʻi, a laila jogging no 30 mau minuke, a laila hiki iā ʻoe ke ʻai maoli i nā mea āpau, akā ma nā ʻāpana liʻiliʻi wale nō. ʻO ka ʻaina awakea no ka Lā 4 maʻa mau o ka laiki a me pasta, a hiki nō iā ʻoe ke ʻai i ka yoghurt a me ka kefir haʻahaʻa momona momona.
- Nā lā 5. ʻO nā meaʻai i kēia lā ua like ia me ka lā 4., ka jogging māmā no ka mea ʻoi aku ma mua o 25 mau minuke, pāpā ʻia e inu wai ʻole, ʻae ʻia nā mea kanu hou i ka nui o ka nui.
- Lā 6. ʻO ka papaʻai e like me ka lā 5, ka hoʻomaʻamaʻa 5 km ma kahi wikiwiki e mehana ai, 3-4 holo wikiwiki, pono ke anuanu o 5 mau minuke.
- Nā lā 7. ʻO ka lā o ka marathon iho, 2 mau hola ma mua o kēlā, ʻaina kakahiaka o 1-2 kīʻaha o ke kī maʻamau, hiki iā ʻoe ke loaʻa nā mea pahū a me ka jam.
He aha e ʻai ai i kekahi mau pule ma mua o ka hoʻomaka
Pono e ʻike pono kahi mea holo marathon i ka mea a lākou e ʻai nei i kekahi mau pule ma mua o ka marathon ponoʻī, a me nā huaora e like me C a me B paʻakikī, a me nā multivitamins. Ma mua o ka hoʻomaka ʻana, kāpae ʻia ke kālake, kope a me nā ʻalani mai ka papaʻai i loko o ʻelua mau pule, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i nā meaʻai momona a kaumaha hoʻi.
He mea pono e poina e pili ana i nā legume, pono e ʻoi aku ka liʻiliʻi o ka ʻai o ka fiber, pāpā ʻia ka ʻai nui ʻana a me nā ukana dietary carbohydrate. Paipai ʻia e akahele me nā huahana waiū ʻokoʻa, hoʻopoina e pili ana i ka hoʻāʻo ʻana me ka meaʻai a hāhai pono i nā ration i hoʻokumu ʻia. E loli nā hoʻolālā pāʻina laulā i ʻelua mau pule ma mua o ka heihei iā ia iho, ua pāpā ʻia kahi papaʻai paʻakikī ma aneʻi.
Pono ka papaʻai protein i ka mea pono e hoʻololi me kahi papa ʻaihā, ʻo ka pahuhopu nui ka hemahema glycogen. Mahalo i ka papaʻai a me ka hoʻoikaika kino, 14-15 mau lā ma mua o ka hoʻomaka, hoʻemi ke glycogen mai ka 1.5 mg a i ka 0.5 mg no 100 g o kaʻiʻo muscle. Eia hou, ua hoʻonui ʻia ka nalowale a hoʻonui ʻia nā hale kūʻai glycogen i 3-4 mg, kahi pale pale maʻamau o ke kino o ke kanaka.
Hiki i ka papa kuhikuhi papaʻai ke 3: 3 a i ʻole 2: 4, ʻo kēia ka lakio o nā huehue i ka helu o nā lā o ka papaʻai. Koi ʻia no 30 mau lā hou e kaohi i ka hoʻomaʻamaʻa maʻamau me ka holo ʻana o 32 km a ʻoi paha, pono e ʻoi aku ka mamao ma mua o ka hoʻokūkū.
I kēia mau lā he 14 mau lā ma mua o ka hoʻomaka, hoʻonui ka ʻai ʻana o nā huaʻaleʻale me ka papa kuhikuhi glycemic haʻahaʻa, ʻo kēia nā meaʻai ma ka palaoa maʻamau, a me nā palaoa a me ka laiki. E hoʻonui mālie i ka nui o kēia meaʻai 10 mau lā ma mua o ka heihei e hiki i nā lā 7 kiʻekiʻe loa ma mua o ka marathon.
He aha e ʻai ai i ka pule i hala ma mua o ka hoʻomaka
Pono ʻoe e hoʻomākaukau ma mua o ka marathon ma mua, ʻo ka meaʻai ka mea i ʻoi aku ka nui ma aneʻi, ka meaʻai ma mua o ka hoʻomaʻamaʻa ʻana a ma hope e noʻonoʻo ʻia ai e pili ana i nā huaʻaleʻale, nā momona a me nā protein. Paipai ʻia kahi meaʻai haʻuki maikaʻi me nā lauʻai a me nā huaʻai, ʻoiai hiki iā ʻoe ke ʻai i nā hua a me nā nati, a ʻo ka ʻiʻo wale nō mai nā holoholona i ʻai i ka mauʻu, a koi ʻia hoʻi ka kulina a me nā ʻoka.
ʻO ka hapa nui o nā mea āpau āu e ʻai ai i nā mea kanu, a laila nā huaʻai, ʻai me ka liʻiliʻi o ka ʻiʻo a me ka iʻa, i kēia manawa wale nō nā huahana waiū a me nā hua kanu maʻamau i hana ʻia. Koi ʻia ka ʻai ʻana i nā lau a me nā huaʻai, pono wale ke ʻano maikaʻi o ka meaʻai, a pono e loaʻa nā mea momona liʻiliʻi i hiki.
Hana maikaʻi ʻia nā hana i ke kakahiaka, ʻoiai ʻo ka hoʻokūkū maʻamau i ke kakahiaka wale nō, pono nā meaʻai i ka palaoa momona, hiki iā ʻoe ke ʻai i nā mea kanu a me nā huaʻai, e ʻai pono i nā meaʻai māmā, nā ʻaina awakea me ka sup a me nā hua nui, a maʻamau ka ʻaina me ka ʻai ʻole.
He aha e ʻai ai i kekahi mau hola ma mua o ka hoʻomaka
ʻO kā nā mea ʻaleʻale ʻokoʻa i kā lākou mau papa ʻaiaola ponoʻī 1-2 mau hola ma mua o ka hoʻomaka ʻana, nā mea ʻaʻā a i ʻole ka pā o ka pasta pono i hoʻolapalapa ʻia. Hiki i nā marathoners mākaukau ke paipai i ka oatmeal a i ʻole ka palaoa a me ka raiki, ʻoiai he waiwai kēia mau cereala i nā waiʻuhū like ʻole, pono e hāʻawi ʻia kēia manawa i ka manawa a me ka nānā nui, ʻoiai ke olakino a me ke olakino olakino e pili ana i kēia.
Ke holo nei me ka ʻōpū maikaʻi ʻaʻole pono ia, hiki iā ʻoe ke ʻai i nā meaʻai māmā, ʻo ia hoʻi, ka maiʻa a me nā ʻāpala, eia ka mea nui e pili ana i ka mea inā i nehinei, ʻoiai inā ʻaʻole ʻoe makemake e ʻai, a laila hana i kahi ʻaina kakahiaka māmā. Akā ʻaʻole pono ʻoe e inu i ka wai i ka hapalua hola ma mua o ka hoʻomaka a he mea nui nui kēia, hiki nō ke hana me, inā ʻaʻole ka ʻāpala, a laila nā kī ikaika like ʻole, hiki nō hoʻi iā ʻoe ke ʻai i nā hua a me nā hua maloʻo, ʻo ia hoʻi, nā huʻihāʻī lōʻihi.
Nā meaʻai i ka wā marathon
ʻO ka nui i makemake ʻia o nā haʻalako
No ka hoʻonui ʻana i ka nui o ka glycogen i ka pae i koi ʻia, ua hoʻokumu ʻia kahi ukana marathon karbohika a hiki i ka 4000-4200 kC, kahi e pili ana i ka meaola kikoʻī.
Kuhi ʻia kēlā ʻano ʻai marathon e like me MUN, ʻo ke kumu e hoʻoliʻiliʻi i nā mālama o glycogen iā ia iho i kahi palena, no laila hoʻomaka ke kino e hōʻiliʻili iā ia no nā hana e hiki mai ana, a he mea nui ia no ka mea ʻaʻaʻa.
Pono ʻoe e mālama i ka normalization o glycogen a ma mua o ka hoʻomaka ʻana o 2-3 mau lā, ke ʻoi aku ka maikaʻi o ka hoʻopili ʻole ʻana i nā huahana carbohydrate, e like me ka berena a me nā palaoa, pono e hoʻomanaʻo ʻia a hiki i 60 g o nā huehue i kēlā me kēia hola ke hoʻohana ʻia no 75 mau minuke mua o ka holo ʻana.
Pono e hoʻohui i ka wahie i kēlā me kēia 30 mau minuke o ka holo ʻana, ʻoiai ka mea e hilinaʻi ai ka wahie ma ka mea holo ponoʻī iā ia iho, i ka wā o ka marathon, maikaʻi loa nā gels ikehu i nā pūʻolo. ʻOi aku ka mea ʻaleʻale maʻamau i ka hapanui o nā huahana maʻamau, hiki i nā nati a me nā maiʻa, a me nā hua a me nā hua maloʻo.
ʻO ke koho kūpono ka mau kaola kī kīkaha, nui nā mea pāʻani e ʻai i nā sneakers maʻamau, nā candies a me nā dragees e hoʻonui i kā lākou mālama kōnaona. Aia kekahi mau hihia ke ʻai ka poʻe holo i nā meaʻai ʻuala, ʻoiai ʻoi aku ka maikaʻi o kēia no ka marathon ultra wale nō, a no nā mamao a hiki i 42 km ʻaʻole pono e hana ʻia kēia, pono nō ʻoe e hoʻomanaʻo e pili ana i nā isotnik e koi ʻia e hoʻonui i ka pae noʻonoʻo pono o nā huʻohuhu.
Ma hea e loaʻa ai ka ikehu no ka marathon
ʻO ka ikehu kūpono loa no ka marathon he mau ʻōpelu, mai ka wā o nā lā lōʻihi a paʻakikī hoʻi, e lawe wale ʻia ka ikehu ma o nā waihona o glycogen, kahi waihona mālama pākeke. ʻO Glycogen ke ʻano nui o ka mālama ʻana i ka glucose maʻamau i nā hunaola kanaka, ʻo ke kiʻekiʻe e hāʻule i ka wā o ka holo ʻana, me ka hoʻohui ʻana i ka glycogen, ka momona a me ka protein i hiki ke lawelawe ma ke ʻano he pākahiko.
Pono e hoʻomanaʻo ʻia ma aneʻi ʻo ka nui o nā huehue a me nā wai i hiki i ke kanaka ke mālama i ka hoʻonui ʻana i ka wā o ka marathon ponoʻī, no laila hiki iā ʻoe ke lawe i kahi mea hou aʻe ma mua o ka maʻamau. Hoʻohana ʻia ka meaʻai protein no ka hoʻihoʻi ʻana i ka mea haʻuki, a ʻo ke koʻikoʻi nui ma luna o nā haʻalako.
No kēlā me kēia marathon, hoʻonohonoho ʻia kahi pāʻina pāʻina, kahi e hiki ai i ka mea haʻuki ke hoʻonui i kāna pae glycogen, ʻo ke koho ʻoi loa he gel ikehu, a hāʻawi ʻia ʻia ka wai i ka marathon e hoʻōla hou ai, ʻo ke kino o ka mea ʻāpana wale nō ka mea e mākaukau no kēia mau gels ma mua.
Nā koho meaʻai olakino i ka wā o ka marathon
- Mīkini haʻuki. ʻO ia ʻano gel ka meaʻai kūpono a maikaʻi hoʻi i ka marathon, ma aneʻi, me ka hoʻohui ʻia o ka gel iho, hiki ke hoʻohana ʻia nā amino acid a me ka caffeine hoʻi. ʻO kēia gel haʻuki kupaianaha kahi jam, he kūpono ke ʻano o ka gel a hiki ke hoʻohana maʻalahi ʻia i ka wā o ka marathon.
Maʻalahi ka hoʻohana ʻana o ka gel i kahi hiki, he ʻono a me ka ʻono kō, ʻoiai hiki ke hana i nā ʻano ʻano ʻē, no laila e paipai ʻia e hoʻāʻo i nā gels a i ka wā hoʻomaʻamaʻa. Wahi a nā helu a nā ʻepekema, ua lawa ka gel ma ke ʻano he ikehu no ke kino no 3 mau lā o ka heihei i ka wikiwiki o 25 km / h, ʻo ia ka mea nāna e hoʻihoʻi i ka glycogen, ʻo ia hoʻi, ka wahie no ka holo.
- Hua. No kēlā me kēia marathon, ma hope o 5 km, hoʻonohonoho ʻia kahi wahi ʻai maʻamau, kahi e hāʻawi ʻia ai ka wai a me nā meaʻai, ʻo ke koho kūpono ke ʻoki ʻia nā ʻalani a me ka maiʻa. ʻAi maikaʻi ʻia ka maiʻa, no ka mea, he nui nā mea like ʻole e like me ka potassium a me ka magnesium e hoʻomaha ai i ka cramp o ka mea holo i kahi marathon.
- Nā hua maloʻo. ʻOi aku ka nui o ka waiwai o ka ikehu i nā hua maloʻo, no ka mea, kiʻekiʻe lākou i nā calories, pono a koʻikoʻi no ke olakino, ʻoiai hiki iā lākou ke hana i nā sensations i loko o ka ʻōpū i ka wā o ka marathon. ʻO ia mau hua maloʻo e hoʻopili pinepine i nā lā a me nā apricots maloʻo, ʻo kēia huahana wale nō ke hoʻohana ʻia i ka wā hoʻomaʻamaʻa ma mua o ka marathon.
- ʻO Izotnik. E hoʻokaʻawale ʻia nā Isotnik ma kahi mamao a ma hope o ka marathon ponoʻī, lawelawe ia e hoʻihoʻi i ka paʻakai a me ke kaulike wai, ʻoiai hāʻawi ka isotnik i kahi ukana i ka ʻāpana akepaʻa, i hiki ke alakaʻi i ka ʻeha haʻahaʻa ma ka ʻaoʻao.
- Cola, ikehu. Hāʻawi pinepine ʻia kēlā ʻano ikehu a me nā cola kokoke i ka laina hoʻopau, ʻoiai ma waenakonu o ka mamao, hiki i ke cola ke kumu i maikaʻi ʻole. Paipai ʻia e inu i nā mea inu ikehu a me nā cola wale nō me ka ʻole o nā kinoea a hoʻoheheʻe ʻia me ka wai mineral maoli, i ʻōlelo ʻia e nā poʻe ʻaleʻa ʻike.
- Nā lāʻau haʻuki a me nā kokoleka. Ma mua o ka hapalua o nā mea pāʻani e makemake nui i kēia pāʻina no ka marathon, ʻoiai e ʻōlelo ana nā mea holo i ka wā he kaumaha nā momona i ka ʻōpū.
- Nānā haʻuki. ʻO ia kahi papaʻai haʻuki maʻamau ʻo Creatine, ka mea inu a ma mua o ka hoʻomaka ʻana, a ʻo BCAA a me Carnatine, e koi ʻia nei no ka hoʻohana ʻana i ka momona e like me ka wahie, Caffeine a me Guarana e paipai ʻia, akā e hiki i ka ʻāpapa ke lawe iā lākou.
He aha e ʻai ai ma hope o ka marathon?
ʻO kēlā ʻano e like me ka hoʻāla hou ʻana ma hope o ka marathon iho he loulou nui ia, ʻo ka ʻike o ka mea ʻāpala. Inā pōkole nā wahi holo, a laila hiki koke ke kanaka i kona noʻonoʻo, a inā he marathon nui ia, e hiki i ka mea haʻuki ke ola hou ma hope o ka puka aniani he 14 mau lā.
E like like kēlā wā hoʻōla no ka mea holo i ka marathon ʻike a me kahi kanaka maʻamau, i mea e loaʻa hou ai ka wikiwiki, koi ʻia kahi meaʻai, massage a me nā ʻeleʻele. Pono pono ia i kahi ʻauʻau paʻakai maikaʻi e hoʻomaha ai i nā mākala a hoʻomaikaʻi i ka hana o nā hono, me ka hoʻohui i kēia, koi ʻia kahi hele maʻamau ma nā alanui o ke kūlanakauhale.
E hoʻomaloʻo ʻia ke kino o ka mea haʻuki ma hope o ka marathon, no laila pono i kahi kanaka e inu i nā wai huaora, a e ʻai pū hoʻi i ka nui, pono ka momona o ka papaʻai, hoʻoikaika ʻia a waiwai i nā wīwī.Ma hope koke iho o ka marathon, ke hoʻomālielie ke kino, pono ʻoe e lawe i nā huaʻaleʻale digestible maʻalahi me ka hoʻohui ʻana o kahi protein, a ʻoi aku ka maikaʻi o ka ʻai ʻana i ka maiʻa 1-2 i ka lā.
Pono ke kiʻekiʻe o nā meaʻai i nā mea ʻaiaola, a koi ʻia ka meaʻai protein no ka hoʻihoʻi ʻana i nā mākala, pono e hoʻokō pono ʻia kēia hana hoʻōla. Inā koi ke kino i ka wai, a laila ʻaʻole pono e hōʻole ʻia, e lilo ka moa moa i mea pono a ola nui no ka mea holo kukini, e hoʻihoʻi koke i kou ikaika.
Paipai ʻia e ʻai i nā mea momona momona, ʻoiai maikaʻi ʻole ka lawe ʻia ʻana, ʻo ka mea nui ʻoi aku ka nui o nā huehue a me nā protein, pono e hoʻolako ʻia i kekahi nui. Hoʻohana ka nui o nā mea holo marathon i kahi mea nui e like me ka wai mineral maʻamau me ka hoʻohui o ka meli a me nā ʻano Jams, he mea maikaʻi loa hoʻi ke kī ʻōmaʻomaʻo.
ʻO nā meaʻai no ka hoʻōla wikiwiki e pili ana i 80% mau ʻōpelu ʻaihue, hiki i nā kesi a me nā saladi like ʻole, a me ka spaghetti, ka palaoa a me ka laiki, a e ʻike pono e ʻai i nā iʻa iʻa. Paipai ʻia hoʻi e hoʻopoina e pili ana i nā meaʻai momona a me nā mea momona, pono e loaʻa nā ʻano kīʻaha like ʻole, a me nā mea kanu a me ka palaoa.
Nā hōʻike o nā kūkini marathon e pili ana i ka meaʻai
Gilmore, 33, USA, Kaleponi, 5th wahi ma ka Boston Marathon 2006. Paipai ʻia e nānā i ka meaʻai ma mua, inā ma ka lā Sabati ka heihei, a laila hoʻonui i ka nui o nā meaʻai i lawe ʻia mai ka Pōʻakolu. Hana i kēia ma mua, no ka mea hiki i ke kino ke omo wale i nā 300 calories o nā haʻalako mai hoʻokahi lawelawe ʻana, a ʻoi aku ka nui o lākou e koi ʻia e hoʻomaka. Pono ʻoe e ʻai i kahi mea iki aʻe ma mua o ka hana maʻamau i mea e hoʻopiha pono ai i kāu mau pahu wai, a hoʻomākaukau ke kino no ka hoʻokūkū.
Ua hoʻomaka ʻo Fauja Singh, ʻInia e holo i kona neʻe ʻana mai India a Ladana, a laila ua piha ʻo ia i 80 mau makahiki, a i hoʻokahi makahiki a 90 mau makahiki ua holo ʻo ia i ka London Marathon ma 7 mau hola. A i kēia manawa ma 93, ua holo ʻo ia i kēia mamao ma 5 mau hola a me 40 mau minuke, e hana nei i kahi moʻohelu honua, hāʻawi ʻo Fauja i nā ʻōlelo aʻoaʻo i nā mea āpau e ʻai ʻole i nā meaʻai palai, haʻalele i ka puhipaka, pale i ka ʻalekohola, a e ʻai liʻiliʻi hoʻi i kaʻiʻo.
ʻO Madonna Bader, Wakinekona, USA. Ua hana ikaika ʻo Bader i ka makahiki 83 i ka marathon a me ke kaʻa kaʻa, ua komo kēia nun mai USA mai i ka triathlon mai 52 mau makahiki. Paipai ʻo Madonna Bader i kahi papaʻai maʻamau no nā mea holo marathon mai nā ʻano mea ʻai maka i kuke ʻia, a manaʻo ʻo ia i kahi ola olakino ka lāʻau maikaʻi loa.
ʻO Dmitry Baranovsky, kahi mea hoʻopaʻa moʻolelo ma Ukraine, kahi mea lanakila o nā marathon ma Fukuoka, kahi mea holo i ka marathon e paipai i kahi papaʻai like ʻole, a makemake ʻo ia iā ia iho i ka meaʻai mai ka moana a me ka meaʻai kai. ʻAi maʻamau ka mea haʻuki 2-3 mau manawa i ka lā, me ka hoʻohui, ua ʻōlelo ʻo ia e hana ʻia nā mea ʻono māmā, ka tī maʻamau a me ka bun, a me nā omelet a me nā tī ʻōmaʻomaʻo.
Ua makemake ʻo Yaroslav Mushinsky, ka mea paʻa moʻo o Moldova, e kuke, paipai i nā mea holo marathon āpau e ʻai hou i nā iʻa iʻa, a ma kahi ʻano ʻokoʻa loa, ʻo ka ʻaina kakahiaka a Yaroslav me ka tī a kope paha me ka kokoleka maʻamau.
ʻOiai ma mua o ka marathon, pono i nā mea pāʻani ke hoʻomākaukau no nā hoʻokūkū koʻikoʻi 3-4 mau wiki ma mua o ka marathon, he mea nui ia e nānā hou i kā lākou papaʻai ponoʻī. ʻO ka pahuhopu nui o ia ʻano meaʻai e hoʻomākaukau pono i kou kino no kahi mamao, i ʻole nā hopena paʻakikī, a hōʻole ʻole ke kino e hoʻomau i ka hana.
No ka holo pono ʻana o ka marathon, paipai nui ʻia ka meaʻai haʻuki, ʻo ia hoʻi, nā ʻano gela a me nā pauka, nā haʻina kūikawā ʻeleu, ʻo ia ʻano meaʻai me ka ʻole synthetics. Mahalo i nā papaʻai mua ma mua o ka marathon kūikawā, e hoʻonui nui ʻia nā hale kūʻai glycogen o ka mea haʻuki mai 3200 kC a i 4200 kC, a he mea nui ia no ka marathon e hiki mai ana.
