Eʻai ana i nā meaʻahu he nui i ka lā ma mua o ka marathon e kōkua i kou hoʻomanawanui, a iʻole ka lobo-loading wale nō i kahi mele?
Ua hoʻokuʻu ka nui o nā marathoners maʻamau i ke kaʻina hana o ka hoʻouluʻana o ka hauʻahu, e like me ka papahana kauka aʻoaʻo ma ke Kulanuiʻo Marathon. Akā, ponoʻoe eʻai i ka meaʻai maʻamau me ka 60 mau pakeneka i ka 70 pakeneka o ka waipika i ka hebedoma ma mua o ka marathon, akā,ʻaʻoleʻoe e hoʻonui i kāu calorie.
ʻO ka Old Carbo-Loadingoryory
Ua mālama nā luna kahiko i nā mea pāʻani hoʻomanawanui e hele i kahiʻai haʻahaʻa haʻahaʻa no nā lāʻekolu, a mālamaʻia he 70 pakeneka pākī palaka no nā lāʻekolu. ʻO kēia manaʻo i hoʻonui i ka glycogen i nāʻiʻo. Eia naʻe, uaʻikeʻiaʻo kaʻaiʻana i kahi pāʻani lima he 50% maʻamau aʻoi aku i nā lāʻekolu mai kaʻai pākī he 70% e hoʻonui i ka glycogen e like me ka nui. A no ka hoʻomauʻana i kaʻai pāʻanika he 50% i kēlā me kēia pule, hoʻomāhuahua i ka glycogen,ʻaʻole naʻe he nui. ʻAʻohe hanana hana ma waena o kekahi o kēia mau pūʻulu.
Nā pōʻino o ka Pāʻina Pākuʻi mua
Ināʻoe eʻai ana i kaʻai kaulike i ka hebedoma i mua o ka marathon, ua hoʻopaʻa muaʻoe i kou mauʻiʻo a me ka huelokeʻole aʻaʻoleʻoe e pono e amo i ka loiloi. ʻO ka meaʻoi loa loa e hiki ai iāʻoe ke hana no ka hōʻoluʻoluʻana o kāu marathon,ʻo ka hoʻoukaʻana i nā papa nui o ka pasta a me ka salakeke a me ka palemele momona i ka pō ma mua o ka marathon. E like me ka mea i hoʻomaopopoʻia e kahi mea akamai ma ka papahana Marathon Director, "ʻAʻoleʻikeʻia kaʻikepili i waena o nā poʻe marathon." E puka mai ana nā mea i loko.
ʻAʻoleʻoe makemake i ka kaumaha nui i kāu'ōpena pahū i ke kakahiaka aʻe, e hele nui ana ka holoʻokoʻa. ʻAʻoleʻoe makemake i kekahi loiloi, e like me ka saladi. ʻAʻoleʻoe makemake i ke kaumaha hou, ka manawa. Eʻai i ka māmā, kauʻai palekana i mea e kāohi ai i nā kaʻa o ka holoholo ma ka marathon.
Pehea eʻai ai i ka hebedoma ma mua o ka Marathon
I kāu hanaʻana i kāuʻoihana i ka hebedoma i mua o ka marathon, ponoʻoe eʻai i kaʻai kaulike me nā 60% o ka waibole a me ka nuiʻole.
Ināʻoe i kahiʻai paʻakikī paʻakikī, e hoʻonui i kāu calories e kūlike i kāu loli maʻamau. No nā wāhine, he 1800 kēia i ka 2000 mau calories i kēlā lā i kēia lā.
Eʻike i kāu kākiʻu kāpili ma muli o ka Basal Metabolic Calories
ʻO ka mea eʻai ai iʻelua mau lā ma mua o ka Marathon
Inā makemakeʻoe i kahi pākaʻina tradition, ka manawa e hana ai ia iʻelua pō i mua o ka marathon. Mai hōʻoluʻolu. E ho'ēmi i kaʻai a me ka mea inu wai. Inu wai nui. ʻO ka pola nui o ka pasta a me kahi huamoa nui me ka nui o ka roughageʻaʻole i'ōleloʻia-ponoʻoe e hoʻoholo.
ʻO kekahi lā ma mua o ka Marathon
E hoʻoneʻeneʻe i nā meaʻai wela nui a me nā meaʻai e hoʻonāʻia ai ka gas, e like me ka pi, broccoli, lālā, a me nā mea'ē aʻe. Ināʻoe he lactose komoʻole, hoʻohemo i nā hua waiū. Inā hiki i nā mea ola ke wikiwiki i kou manaʻo, hoʻopau iā lākou. E kākoʻo me nā mea liʻiliʻi liʻiliʻi aʻai wale i ka mea e māʻona i kāu kāpena basal. Hoʻohemo i ka waiʻona a hoʻemi i ka caffeine i ka mea liʻiliʻi loa.
He aha eʻai ai i ke kakahiaka o ka Marathon
ʻAʻole hiki i nā poʻe hoʻokele keʻai i kekahi mea ma mua o ka pana pua. ʻO nā mea a pau āu e koho ai no ka kakahiaka kakahiaka, he kūlana kiʻekiʻe a kiʻekiʻe i loko o nā'ōpelu a hiki ke maʻa. Inā makemakeʻoe i ke kofe, e loaʻa i ka liʻiliʻi. E inu i ka'ōmole nui o ka wai hoʻokahi iʻelua hola ma mua o ka hoʻomakaʻana aʻaʻole e inu hou a hiki i ka pūmole hoʻomaka.
ʻO kēia ka hoʻomakaʻana e hoʻohaʻahaʻa maikaʻiʻiaʻoe, akā e hāʻawi ana iāʻoe i ka manawa kūpono e hoʻopau ai i kekahi wai hou. E hāʻawi wale iāʻoe iho i ka manawa kūpono e laina ai i ka hale liʻiliʻi ma mua o ka panaʻana.