"Ke holo nei au i kaʻu marathon mua, he aha kaʻu mea eʻai ai i nā lā ma mua?"
ʻO nā mea āu eʻai ai i nā lā ma mua o ka hikiʻana i kāu marathon ke hana a haki paha i kou lāhui. ʻO kaʻaiʻana i ka nui loa,ʻaʻohe liʻiliʻi a me nā meaʻaiʻole paha e hiki ke hoʻomaha iāʻoe i ka marathon a hoʻoikaika paha iāʻoe e hoʻomaha ma ka hale pule lawewaʻa i nā manawa he nui.
ʻO ka rule No. 1 o ka pāʻani ma mua o ka mahonona: "ʻAʻohe mea hou no ka lā lā." I loko o kāu kau lōʻihi lōʻihi, ponoʻoe e hana i kāu hana loading a ho'āʻo me nā meaʻokoʻa likeʻole i nā lā e alakaʻi i kāu holo lōʻihi.
No laila, i ka wā e hiki ai i kāu mau mea ma mua o ka marathon, mai ho'āʻoʻoe i nā mea hou - e kū wale i kāu mau meaʻai mua loa i hoʻohanaʻia eʻai aʻaʻole hoʻi i hāʻawi i kou'ōpū.
He mea eʻai ai
He aha nāʻano meaʻai maikaʻi? ʻO ka pasta kahi punahele maʻamau i waena o nā mea hoʻoholo marathon, akāʻo nā kumu waiwaiʻoi aku o ka momona,ʻo ka palaoa, ka palaoa, ka palaoa, ka'atila, ka oalma, ka quinoa , ke rice, ka pizza (hele māmā i ka hīnī) a me nā uala. He mea nui no ka loaʻaʻana o kekahi protein i ka lā ma mua o kāu marathon, no laila e hoʻokomo i ka 3-4 o. lawelawe i ka iʻa, kaʻiʻo a me ka tofu ma kāuʻahaʻaina. E hōʻalo i ka fila a me nā meaʻai e like me ka pīni a me nāʻano meaʻai e hoʻonāukiuki ai i kou'ōpū aiʻole e pale i ka hiamoe.
Ināʻoe e hele ana i kekahi wahi hou no kāu marathon, e hoʻomaopopo ponoʻoe e hoʻolālā i kāu mau meaʻai ma mua a e hōʻoia i kāu mau mea punahele i loaʻa ma ke kaʻina o ke kūlanakauhale. Makemake kekahi poʻe kukini eʻaʻaʻole e kiʻi i nā mea punahele e lawe pū me lākou.
Ke wā eʻai ai
ʻO ka lā ma mua o kāu marathon, e hoʻolaha i kāu calories i nā lā a pau, iʻaiʻoe i nā meaʻelua aʻekolu mau hola. Eʻai i nā meaʻai maʻamauʻekolu aʻelua aʻehā mauʻai. Ma kahi o 65-70% o kāu mau calorie ke hele mai mai nā'ōpū'aleʻa, e ho'āʻo i ka hoʻonui i ka hanaʻana i nā'ōpoki i kāu mau meaʻai a hoʻomaopopo i ka nui o nā kīʻaha.
E kālepa i nā koho maikaʻi a e ho'āʻo e hōʻalo i nā meaʻono loa.
E ho'āʻo eʻai i kāuʻaina ma mua ma waena o 4 pm a 6 pm, no laila e nui loa ka manawa e paʻi ma mua o kou hiamoe. Ināʻoe eʻai ma kaʻaoʻao mua, hiki iāʻoe ke loaʻa kekahi'āpana iki iʻelua mau lā ma hope.
Pono e hoʻopau i kaʻaina kakahiaka ma 90 mau minuke ma mua o ka hoʻomakaʻana o ka marathon. ʻAʻoheʻai nui a me ka lāʻau nui me nā hapalua a me kekahi pūmua. ʻO kekahi mau hiʻohiʻona o nā meaʻai kakahiaka nui ma mua o ka pāʻina kakahiaka (hou, mai hoʻokolohua i nā meaʻai hou) e komo pū nei: kahiʻeke piha me ka wai pīnopa; he maia a me kahi pahu paʻa; aiʻole he pola o ka palaoaʻeleʻele me kahi kīʻaha o ka waiū.
E nānā pū:
- 12 Hoʻomanaʻo Kūkākūkā Loa Loa
- ʻO nā meaʻai maikaʻi loa no nā mea holo
- 12 Hōʻike Māmā No nā Lunamaka
- Nutrition a me ka Hoʻohaʻahaʻaʻana no nā Marathoners
> Nānā: Muth, Natalie, MD Nutrition Sports for Health Professionals, 2015