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跑步者的食谱

Language ChineseChinese
Book Paperback
Book 跑步者的食谱 瑾 林
Libristo code: 50430883
Publishers 瑾 林, March 2023
与睡眠模式一样，一致性也是赛前日常饮食和营养的基础。赛前几天的良好营养会提供一些帮助，但在营养不良数... Full description
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与睡眠模式一样，一致性也是赛前日常饮食和营养的基础。赛前几天的良好营养会提供一些帮助，但在营养不良数周后并不能纠正这种情况。另一个重要问题是赛前的营养。这是一个具体的问题，还有训练强度的高低和跑法的选择，但一定要有扎实的原则。


一些跑步者在饱腹时会感到不适。其他人喜欢在比赛或剧烈运动前吃东西。做最适合你的事。建议至少在比赛前 3-4 小时不吃或几乎不吃东西。到目前为止，有必要吃富含碳水化合物的食物：烘焙食品、米饭、面食。大多数跑步者在比赛当天和比赛前夕都能很好地忍受这种食物。一些跑步者试图通过鸡蛋、烘焙食品、肉类等形式获取更多的蛋白质甚至脂肪，但这种食物应该早点吃，因为它的吸收需要更多时间。遵守节制。而且仍然- 实验。在训练前夕或非最重要的比赛前吃一顿不同的饭，看看它如何影响你的结果。


养成在比赛或训练课后 4 小时内饮用和补充碳水化合物的习惯。此时，每 30 分钟少量进食一次，每小时每公斤 w8 可消耗约 2 克碳水化合物。这加速了耗尽的糖原储备的恢复，这非常重要，尤其是在长距离比赛之后。比赛或训练时间越长，之后的营养就越重要。这里有一些适合跑步者的超级食物：


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About the book

Full name 跑步者的食谱
Author 瑾 林
Language Chinese
Binding Book - Paperback
Date of issue 2023
Number of pages 228
EAN 9781783573899
ISBN 1783573899
Libristo code 50430883
Publishers 瑾 林
Weight 312
Dimensions 152 x 229 x 12

Categories

Lifestyle, Hobbies & Leisure > Cookery / food & drink etc > Health & wholefood cookery > Cookery for specific diets & conditions
Lifestyle, Hobbies & Leisure > Cookery / food & drink etc > National & regional cuisine
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