He kī nui ka hoʻomākaukau ʻana no ka poʻe kukini o kēlā me kēia caliber.
ʻO ka hoʻoulu pono ʻana i kāu holo e kōkua i ka hōʻemi ʻana i ka luhi a me ka hoʻōla wikiwiki.
Ma ka ʻaoʻao ʻē aʻe, ʻo ka hoʻoulu ʻana a i ʻole ʻole ʻole me nā meaʻai hewa ma mua o ka heihei hiki ke hoʻoulu i ka ʻōpū o ka ʻōpū a i ʻole ke alakaʻi ʻana i ka "pā" weliweli - kahi hanana kahi e hāʻule ai nā pae ikehu.
Eia kekahi mau alakaʻi e pili ana i ka hoʻoulu ʻana i kāu holo me nā meaʻai kūpono a me nā meaʻai.
Ka papa o nā mea
ʻAi heihei mua
He mea nui e hoʻomāmā i ʻekolu a ʻehā mau hola ma mua, ʻoiai inā he kukini lōʻihi ʻoe (1).
Loaʻa i nā heihei mamao nā hanana e like me ka 10 km (6,2 mile), ka hapalua marathon (21 km a i ʻole 13,1 mile), a me ka marathon (42 km a i ʻole 26,2 mile).
Inā holo ʻoe ma lalo o 60 a 90 mau minuke, e emi ana ka meaʻai i hoʻomākaukau mua ʻia (1).
ʻElua mau pahuhopu o ka pāʻina hoʻomākaukau. ʻO kekahi ka pale ʻana iā ʻoe iho mai ka pōloli ma mua a i ka wā o kāu holo ʻana a ʻo ka mea ʻē aʻe ka mālama ʻana i nā pae kō koko maikaʻi loa no kāu mau ʻiʻo hoʻoikaika kino.
Pono ka meaʻai i ka nui o ka carbohydrates, ka protein a me ka haʻahaʻa o nā meaʻai e hoʻolōʻihi i ka hoʻoemi ʻana, ka nui o ka momona a me ka fiber.
E inu i 17 a 20 auneke (500 a 590 ml) o ka wai me kāu ʻai premix e mālama pono iā ʻoe (2).
Eia kekahi mau laʻana o kahi meaʻai i hoʻomākaukau mua ʻia.
- ʻElima mau hua manu keʻokeʻo a me kahi hua manu holoʻokoʻa me ʻelua mau ʻāpana toast me ka jeli a me ka maiʻa.
- Hoʻokahi kīʻaha (225 grams) o ka cheese cottage haʻahaʻa me hoʻokahi kīʻaha (150 grams) o nā blueberries a me hoʻokahi ʻāpana o ka toast keʻokeʻo me hoʻokahi punetune meli.
- Hoʻokahi ʻeke keʻokeʻo keʻokeʻo me ʻelua mau ʻāpana pipi a me ka sinapi (inā makemake ʻia) me 30 mau hua waina.
- Hoʻokahi ʻuala kālua me ka ʻuala ʻawaʻawa a me 85 grams o ka umauma moa i kālua ʻia me ka pā.
- Hoʻokahi kīʻaha (200 kalama) o ka pasta i moʻa me ka 1/2 kīʻaha (130 kalama) o ka ʻai marinara me 3 auneke (85 kalama) o ka umauma moa a me kahi ʻāpana berena māmā.
ʻO nā meaʻai e pale aku ai:
- Nā meaʻai kiʻekiʻe i ka momona: ʻO nā ʻuala kaumaha a me nā ʻaila, nā meaʻai i palai a i hoʻomākaukau ʻia me ka nui o ka pata a i ʻole ka aila.
- ʻO nā meaʻai momona i ka fiber: ʻO nā kīʻaha piha, nā pīni, a me nā mea kanu cruciferous e like me ka broccoli a me ka pua pua.
hōʻuluʻulu manaʻo ʻEkolu a ʻehā mau hola ma mua o ka heihei a i ʻole ka hoʻomaʻamaʻa ʻana, pono ka poʻe kukini mamao e ʻai i ka meaʻai maʻalahi a hoʻomoʻa ʻia e ke kino. He kiʻekiʻe ka ʻai ma mua o ka ʻai ʻana i nā carbohydrates, protein a haʻahaʻa i ka momona a me ka fiber.
ʻai meaʻai ma mua o ka heihei
ʻAi ʻia kahi meaʻai mua i 30 a 60 mau minuke ma mua o ka hāʻawi ʻana i kou kino i ka wahie wikiwiki.
Inā hoʻolālā ʻoe e holo ma mua o 60 mau minuke, pono wale nō ka loaʻa ʻana o ka ʻai ʻai mua, akā maikaʻi nō hoʻi inā makemake ʻoe e hana me ka nānā ʻole i ka lōʻihi o kāu holo.
Hoʻohana like ia me ka meaʻai i hoʻomākaukau ʻia ma mua o ka heihei ma o ka hoʻomalu ʻana i ka pōloli a me ka hōʻoia ʻana i nā pae koko koko maikaʻi loa.
ʻO ka meaʻai ma mua o ka heihei ka nui o nā waiʻaleʻa a ʻoi aku ka liʻiliʻi o nā calorie ma mua o ka pāʻina ma mua o ka heihei.
E mālama liʻiliʻi i ka ʻai, no ka mea, ʻo ka hoʻoikaika kino ʻana me ka nui o ka meaʻai i loko o kou ʻōpū hiki ke hoʻoulu i ka ʻai ʻana, nausea a me ka luaʻi (2).
Eia kekahi mau laʻana o nā meaʻai i hana mua ʻia:
- He hua, e like me ka maiʻa a ʻalani paha
- ʻO ka hapalua o ka pahu ikehu haʻuki
- ʻO ka hapalua o ka muffin English me ka meli a me ka jelly
- 15 mau kuki paʻakai a i ʻole pretzels
- ʻO ka hapalua kīʻaha o ka palaoa maloʻo
Ma waho aʻe o ka ʻai meaʻai āu i hoʻomākaukau ai, inu 150 a 295 ml (5-10 oz) o ka wai e noho hydrated (2, 3).
E kaupalena i nā meaʻai like me ka meaʻai i ʻai mua ʻia, ʻoi aku ka nui o ka momona a me ka fiber.
Hiki paha iā ʻoe ke pale i nā huahana waiu, ʻoiai inā ʻaʻole maopopo ʻoe pehea ʻoe e ʻae ai iā lākou. Hana ʻia nā huahana dairy mai ka waiū a loaʻa ka lactose kō.
No kekahi poʻe, ʻo ka ʻai nui ʻana i ka lactose hiki ke hōʻeha i ka ʻōpū, e like me ka hoʻoulu ʻana, ke kinoea, a i ʻole ka maʻi maʻi (4, 5).
ʻO nā meaʻai kiʻekiʻe i ka lactose ka mea i loaʻa ka waiū, ka paʻakai, ka pata a i ʻole ka ʻaila. ʻO ka Yogurt kekahi huahana waiu akā ʻoi aku ka maikaʻi o ka ʻae ʻia no ka mea he liʻiliʻi ka lactose (6, 7, 8).
hōʻuluʻulu manaʻo ʻO ka meaʻai ma mua o ka hōʻea ʻana he mau haʻahaʻa maʻalahi e hoʻoheheʻe ʻia, e like me ka huaʻai a i ʻole ka pahū. Ma muli o kou hoʻomanawanui ʻana i ka waiu, ʻoi aku ka maikaʻi o ka pale ʻana iā lākou ma mua o ka heihei.
Meaʻai ʻai Intra-Run
Hiki ke hoʻopau ʻia kāu mau hale kūʻai glycogen i loko o hoʻokahi a ʻelua mau hola o ka hele ʻana (9).
ʻO Glycogen ke ʻano o ka glucose i mālama ʻia, a i ʻole ke kō koko, e hilinaʻi ai kou kino i ka wā e pono ai ka ikehu.
ʻO kēlā ʻōlelo, no ka hoʻopiha hou ʻana a hoʻopaneʻe i ka luhi, ua ʻōlelo ʻia e ʻai ma waena o 30 a me 60 grams o nā kalapona i kēlā me kēia hola, i hoʻokaʻawale ʻia he 15 a 20 mau minuke, no nā heihei ʻoi aku ma mua o 90 mau minuke (2).
Hiki i kahi meaʻai holo ke komo:
- Nā mea inu haʻuki: Loaʻa i kēia mau mea inu nā electrolytes e nalowale ana ma ka hoʻoluhi ʻana a me ka pākēneka kiʻekiʻe o nā kalapona e hoʻihoʻi i kou ikehu.
- Nā gels ikehu: Aia i loko o kēia mau kumu waiwai o ka carbohydrate ke kō a me nā mea ʻē aʻe e like me ka electrolytes a i ʻole ka caffeine. Hele mai lākou i loko o nā ʻeke liʻiliʻi, hoʻohana hoʻokahi, hoʻohana ʻia.
- Nā pahu ikehu: He kiʻekiʻe kēia mau mea i loko o ka carbohydrates a me ka haʻahaʻa i ka protein. Kōkua ka protein i kou mau ʻiʻo e hoʻōla hou a kūkulu hou.
- Nā meaʻai ʻai ʻē aʻe: ʻO nā huaʻai maloʻo, nā ʻeke meli, nā bea gummy a me nā lole ʻē aʻe e like me ka pono e like me kā lākou mau mea kūʻai nui no ka hoʻihoʻi ʻana i ka ikehu.
Ma waho aʻe o kāu koho ʻana i ka ʻai meaʻai intra-race, e hōʻoia e hiki iā ʻoe ke lawe a loaʻa paha iā ʻoe i ka wā heihei.
Ma muli o kou ʻoluʻolu, makemake ʻoe e inu i ka wai a puni ka holo. No ka hana ʻana i kēia, inu 17 a 34 auneke (500 a 1 ml) wai i kēlā me kēia hola (000).
Akā e makaʻala ʻaʻole e hoʻohāinu nui. Inā inu ʻoe i 240 ml (8 auneke) o kahi mea inu haʻuki i loko o hoʻokahi hola, e hōʻalo i ka inu ʻana i 500 a 1 ml (000–17 oz) o ka wai ma waho o kēlā nui.
hōʻuluʻulu manaʻo No ka holo lōʻihi ma mua o 90 mau minuke, e mālama pono e hoʻopaʻa i nā kaʻa, gels, bar, a i ʻole nā koho ʻē aʻe e hoʻopaneʻe i ka luhi.
ʻO ka meaʻai ma mua a ma hope o ka holo ʻana he hoʻāʻo a he hewa
I ka hiki ʻana mai i ka hoʻoulu ʻana i kāu mau holo, e hoʻāʻo e hoʻāʻo me ka mea kūpono loa iā ʻoe.
No ka laʻana, ʻike paha ʻoe he ʻoi aku ka maikaʻi o ka laiki keʻokeʻo ma mua o ka ʻuala i hoʻomoʻa ʻia no kāu ʻai ma mua o kou ʻōpū.
E ʻike paha ʻoe ʻaʻole ʻo ka ʻai ʻana i ka maiʻa no kāu ʻai ʻai mua i ka ʻai ʻana i ka ʻōpū i ka wā e holo ai e like me ka ʻāpala.
ʻO ka hoʻomaʻamaʻa ʻana ka manawa maikaʻi loa e hoʻāʻo ai i nā meaʻai like ʻole e ʻike i ka mea kūpono loa iā ʻoe (10).
Mai hana i nā mea hou āu i hana ʻole ai i ka lā heihei no ka mea ʻaʻole ʻoe i ʻike i ka hopena o kou kino i ka loli.
hōʻuluʻulu manaʻo Hāʻawi nā haʻawina i ka manawa kūpono e hoʻokolohua me nā meaʻai like ʻole a ʻike i ka pane ʻana o kou kino i kēlā mau meaʻai.
ʻO ka hopena hope loa
Pono nā hana hoʻomanawanui e nānā pono i ka meaʻai ma mua a i ka wā o ka heihei.
E hoʻopaʻa i nā meaʻai kiʻekiʻe i loko o ka waiʻaleʻa a me ka protein, 3 a 4 mau hola ma mua o ka heihei a i ʻole ka hanana hoʻomaʻamaʻa lōʻihi.
I loko o 30 a 60 mau minuke ma mua o ka heihei, e ʻai i ka meaʻai māmā a me ke kalapona kiʻekiʻe.
No nā heihei ʻoi aku ma mua o 90 mau minuke, e mālama pono i nā mea inu haʻuki a i ʻole nā mea ʻai ʻē aʻe i ka wā o ka heihei.
E kaupalena i kou ʻai ʻana i ka momona a me ka fiber i ka ʻai mua a me ka ʻai ʻai e hāʻawi i ka manawa kūpono no ka digestion a me ka absorption.
He mea nui e hoʻāʻo me nā meaʻai a me nā mea inu like ʻole i ka wā hoʻomaʻamaʻa e ʻike ai i ka hoʻolālā ʻai e kūpono loa iā ʻoe.
