{"id":2066,"date":"2024-07-23T09:25:11","date_gmt":"2024-07-23T02:25:11","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2066"},"modified":"2024-07-23T09:25:12","modified_gmt":"2024-07-23T02:25:12","slug":"cac-loai-thuc-pham-bo-sung-nang-luong-cho-co-the-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/cac-loai-thuc-pham-bo-sung-nang-luong-cho-co-the-khi-chay-bo\/","title":{"rendered":"C\u00c1C LO\u1ea0I TH\u1ef0C PH\u1ea8M B\u1ed4 SUNG N\u0102NG L\u01af\u1ee2NG CHO C\u01a0 TH\u1ec2 KHI CH\u1ea0Y B\u1ed8"},"content":{"rendered":"

C\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng sau nh\u1eefng bu\u1ed5i ch\u1ea1y b\u1ed9 \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 s\u1eb5n s\u00e0ng cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng ti\u1ebfp theo. Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 c\u00e1ch b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9, t\u1eadp trung v\u00e0o nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng v\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

1. Nh\u00f3m ch\u1ea5t b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9<\/strong><\/h1>\n\n\n\n

Sau khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed9t l\u01b0\u1ee3ng calo \u0111\u00e1ng k\u1ec3 v\u00e0 carbohydrate tr\u1edf th\u00e0nh m\u1ed9t d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng \u0111\u1ec3 b\u1ed5 sung d\u1ef1 tr\u1eef glycogen, gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho nh\u1eefng bu\u1ed5i t\u1eadp t\u1edbi. C\u00e1c chuy\u00ean gia c\u0169ng khuy\u1ebfn c\u00e1o vi\u1ec7c b\u1ed5 sung kho\u1ea3ng 1,2 gram carbohydrate cho m\u1ed7i kilogram tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9 bao g\u1ed3m:<\/p>\n\n\n\n

Protein: <\/strong><\/em>B\u1ed5 sung protein l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 th\u1ed1ng c\u01a1 v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 carbohydrate cho c\u01a1 b\u1eafp. Protein c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o t\u1ed5n th\u01b0\u01a1ng do ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n

\u0110i\u1ec7n gi\u1ea3i v\u00e0 kho\u00e1ng ch\u1ea5t:<\/strong><\/em> Vi\u1ec7c b\u00f9 n\u01b0\u1edbc l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng, gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n h\u00f3a carbohydrate th\u00e0nh glycogen m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. \u0110\u1ed3ng th\u1eddi, c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i nh\u01b0 kali, natri, clorua gi\u00fap c\u00e2n b\u1eb1ng ch\u1ea5t l\u1ecfng trong c\u01a1 th\u1ec3, ph\u1ee5c h\u1ed3i nh\u1eefng ch\u1ea5t \u0111\u00e3 m\u1ea5t qua m\u1ed3 h\u00f4i.<\/p>\n\n\n\n

2. Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9<\/strong><\/h1>\n\n\n\n

\u1ee8c g\u00e0<\/strong><\/em><\/p>\n\n\n\n

\u1ee8c g\u00e0 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m kh\u00e1 l\u00e0nh m\u1ea1nh, ph\u00f9 h\u1ee3p \u0111\u1ec3 s\u1eed d\u1ee5ng v\u00e0o b\u1ea5t k\u1ef3 th\u1eddi \u0111i\u1ec3m ho\u1eb7c b\u1eefa \u0103n n\u00e0o trong ng\u00e0y. Kh\u00f4ng ch\u1ec9 v\u1eady, \u1ee9c g\u00e0 c\u00f2n l\u00e0 m\u1ed9t ngu\u1ed3n th\u1ee9c \u0103n ch\u1ee9a \u00edt calo, l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn \u01b0a th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Vi\u1ec7c ch\u1ebf bi\u1ebfn \u1ee9c g\u00e0 l\u00e0 m\u1ed9t c\u00f4ng vi\u1ec7c \u0111\u01a1n gi\u1ea3n v\u00e0 linh ho\u1ea1t, c\u00f3 th\u1ec3 t\u1ea1o ra nhi\u1ec1u m\u00f3n \u0103n ngon khi n\u1ea5u v\u1edbi c\u00e1c lo\u1ea1i gia v\u1ecb kh\u00e1c nhau. V\u00ec v\u1eady, b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb m\u00f3n \u1ee9c g\u00e0 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u bu\u1ed5i ch\u1ea1y b\u1ed9. Sau khi ho\u00e0n th\u00e0nh bu\u1ed5i t\u1eadp, ch\u1ec9 c\u1ea7n h\u00e2m n\u00f3ng l\u1ea1i, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t b\u1eefa \u0103n ngon mi\u1ec7ng v\u00e0 d\u1ec5 ti\u00eau th\u1ee5.<\/p>\n\n\n\n

C\u00f3 nhi\u1ec1u m\u00f3n \u0103n t\u1eeb \u1ee9c g\u00e0 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng v\u00e0 nhanh ch\u00f3ng, kh\u00f4ng t\u1ed1n qu\u00e1 nhi\u1ec1u th\u1eddi gian. \u0110\u1eb7c bi\u1ec7t, trong \u1ee9c g\u00e0 ch\u1ee9a Selen – m\u1ed9t ch\u1ea5t gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh vi\u00eam kh\u1edbp khi v\u1ec1 gi\u00e0.<\/p>\n\n\n\n

C\u00e1 h\u1ed3i<\/strong><\/em><\/p>\n\n\n\n

C\u00e1 h\u1ed3i \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i h\u1ea3i s\u1ea3n h\u1eefu \u00edch nh\u1ea5t cho s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. V\u1edbi h\u00e0m l\u01b0\u1ee3ng axit b\u00e9o cao, omega-3 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, c\u00e1 h\u1ed3i ch\u01a1i m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 sau nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c.<\/p>\n\n\n\n

C\u00f3 nhi\u1ec1u c\u00e1ch ch\u1ebf bi\u1ebfn c\u00e1 h\u1ed3i \u0111\u1ec3 t\u1eadn d\u1ee5ng nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe m\u00e0 n\u00f3 mang l\u1ea1i. C\u00e1c m\u00f3n \u0103n n\u00e0y kh\u00f4ng ch\u1ec9 mang l\u1ea1i h\u01b0\u01a1ng v\u1ecb ngon mi\u1ec7ng m\u00e0 c\u00f2n gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng t\u1eeb c\u00e1 h\u1ed3i. <\/p>\n\n\n\n

B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1 h\u1ed3i kh\u00f4ng ch\u1ec9 cung c\u1ea5p ch\u1ea5t dinh d\u01b0\u1ee1ng cho s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9, m\u00e0 c\u00f2n c\u00f3 l\u1ee3i \u00edch kh\u00e1c nh\u01b0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9 v\u00e0 gi\u1ea3m qu\u00e1 tr\u00ecnh suy gi\u1ea3m nh\u1eadn th\u1ee9c \u1edf nh\u1eefng ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n\n\n\n

Chu\u1ed1i<\/strong><\/em><\/p>\n\n\n\n

Chu\u1ed1i, lo\u1ea1i qu\u1ea3 ph\u1ed5 bi\u1ebfn trong kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a ng\u01b0\u1eddi d\u00e2n Vi\u1ec7t Nam, l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrates v\u00e0 r\u1ea5t t\u1ed1t cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 th\u1eddi gian, vi\u1ec7c \u0111\u1ec3 7 – 10 qu\u1ea3 chu\u1ed1i trong t\u1ee7 l\u1ea1nh s\u1ebd cung c\u1ea5p m\u1ed9t l\u1ef1a ch\u1ecdn thu\u1eadn ti\u1ec7n \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

N\u1ebfu mu\u1ed1n thay \u0111\u1ed5i kh\u1ea9u v\u1ecb, c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t sinh t\u1ed1 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng 200ml s\u1eefa t\u01b0\u01a1i kh\u00f4ng \u0111\u01b0\u1eddng, 3 – 4 qu\u1ea3 d\u00e2u t\u00e2y v\u00e0 1 qu\u1ea3 chu\u1ed1i. Th\u00eam m\u1ed9t ch\u00fat n\u01b0\u1edbc c\u1ed1t chanh c\u00f3 th\u1ec3 l\u00e0m t\u0103ng v\u1ecb v\u00e0 th\u00eam h\u01b0\u01a1ng v\u1ecb cho \u0111\u1ed3 u\u1ed1ng. Chu\u1ed1i kh\u00f4ng ch\u1ec9 cung c\u1ea5p vitamin, kho\u00e1ng ch\u1ea5t m\u00e0 c\u00f2n gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean.<\/p>\n\n\n\n

Tr\u00e1i c\u00e2y<\/strong><\/em><\/p>\n\n\n\n

Tr\u00e1i c\u00e2y kh\u00f4ng ch\u1ec9 ngon v\u00e0 d\u1ec5 \u0103n m\u00e0 c\u00f2n l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3. Chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u00ean r\u1eb1ng \u0103n tr\u00e1i c\u00e2y sau khi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i s\u00e1ng s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ed5 sung c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t \u0111\u00e3 m\u1ea5t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. C\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn \u0103n cam, b\u01b0\u1edfi, m\u00e2m x\u00f4i, nho, kiwi ho\u1eb7c t\u00e1o \u0111\u1ec3 c\u00f3 m\u1ed9t b\u1eefa s\u00e1ng ho\u00e0n h\u1ea3o. <\/p>\n\n\n\n

Trong tr\u00e1i c\u00e2y c\u00f3 ch\u1ee9a c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ea5t x\u01a1, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 duy tr\u00ec huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i rau xanh<\/strong><\/em><\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Rau xanh ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 protein, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u1ee7a c\u01a1 th\u1ec3. \u0102n rau qu\u1ea3 sau c\u00e1c bu\u1ed5i ch\u1ea1y v\u00e0o bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. \u0110\u00e2y c\u0169ng l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n l\u00fd t\u01b0\u1edfng cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n t\u1eadp luy\u1ec7n \u0111\u1ec3 gi\u1ea3m c\u00e2n. B\u00ean c\u1ea1nh \u0111\u00f3, rau xanh kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec huy\u1ebft \u00e1p m\u00e0 c\u00f2n c\u00f3 l\u1ee3i \u00edch trong vi\u1ec7c ph\u00f2ng ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h1>\n\n\n\n

Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER, vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 linh ho\u1ea1t. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 l\u00e0m cho m\u1ed7i bu\u1ed5i t\u1eadp tr\u1edf n\u00ean hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>","protected":false},"excerpt":{"rendered":"

C\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng sau nh\u1eefng bu\u1ed5i ch\u1ea1y b\u1ed9 \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 s\u1eb5n s\u00e0ng cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng ti\u1ebfp theo. 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