{"id":2240,"date":"2024-10-04T11:44:30","date_gmt":"2024-10-04T04:44:30","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2240"},"modified":"2024-10-04T11:44:31","modified_gmt":"2024-10-04T04:44:31","slug":"an-truoc-hay-an-sau-khi-chay-thi-tot-hon","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/an-truoc-hay-an-sau-khi-chay-thi-tot-hon\/","title":{"rendered":"\u0102n Tr\u01b0\u1edbc Hay \u0102n Sau Khi Ch\u1ea1y Th\u00ec T\u1ed1t H\u01a1n?"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ngh\u1ec7 thu\u1eadt trong vi\u1ec7c ch\u0103m s\u00f3c c\u01a1 th\u1ec3. M\u1ed9t c\u00e2u h\u1ecfi th\u00fa v\u1ecb m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1eb7t ra l\u00e0: \u0102n tr\u01b0\u1edbc hay \u0103n sau khi ch\u1ea1y th\u00ec t\u1ed1t h\u01a1n?<\/strong> C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng \u0111\u01a1n gi\u1ea3n, v\u00ec t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng c\u00e1 nh\u00e2n v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a bu\u1ed5i t\u1eadp luy\u1ec7n. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd c\u00f9ng nhau kh\u00e1m ph\u00e1 nh\u1eefng kh\u00eda c\u1ea1nh kh\u00e1c nhau c\u1ee7a v\u1ea5n \u0111\u1ec1 n\u00e0y, t\u1eeb ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y, cho \u0111\u1ebfn nh\u1eefng l\u01b0u \u00fd c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

N\u00ean \u0103n tr\u01b0\u1edbc hay sau khi ch\u1ea1y b\u1ed9? Chuy\u1ec7n t\u01b0\u1edfng nh\u1ecf m\u00e0 l\u1edbn<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Khi nh\u1eafc \u0111\u1ebfn vi\u1ec7c chu\u1ea9n b\u1ecb cho m\u1ed9t bu\u1ed5i ch\u1ea1y, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua y\u1ebfu t\u1ed1 dinh d\u01b0\u1ee1ng. H\u1ecd c\u00f3 th\u1ec3 ngh\u0129 r\u1eb1ng ch\u1ec9 c\u1ea7n m\u1eb7c \u0111\u1ed3 th\u1ec3 thao v\u00e0 b\u1eaft \u0111\u1ea7u ch\u1ea1y l\u00e0 \u0111\u1ee7. Tuy nhi\u00ean, th\u1ef1c t\u1ebf l\u1ea1i cho th\u1ea5y r\u1eb1ng vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m v\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn hi\u1ec7u su\u1ea5t v\u00e0 c\u1ea3m gi\u00e1c sau m\u1ed7i l\u1ea7n ch\u1ea1y.<\/p>\n\n\n\n

Th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y s\u1ebd quy\u1ebft \u0111\u1ecbnh ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1ea1n c\u00f3 s\u1eb5n \u0111\u1ec3 s\u1eed d\u1ee5ng. N\u1ebfu \u0103n qu\u00e1 no ho\u1eb7c ch\u1ecdn sai lo\u1ea1i th\u1ef1c ph\u1ea9m, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1 v\u00e0 m\u1ec7t m\u1ecfi. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu kh\u00f4ng \u0103n g\u00ec, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd thi\u1ebfu h\u1ee5t n\u0103ng l\u01b0\u1ee3ng v\u00e0 kh\u00f4ng th\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i. Ch\u00ednh v\u00ec v\u1eady, vi\u1ec7c x\u00e1c \u0111\u1ecbnh n\u00ean \u0103n g\u00ec v\u00e0 khi n\u00e0o \u0103n tr\u1edf th\u00e0nh y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua.<\/p>\n\n\n\n

T\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ch\u1ea1y<\/strong><\/h3>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng qu\u00e1t m\u00e0 c\u00f2n quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng ch\u1ea1y b\u1ec1n b\u1ec9 v\u00e0 hi\u1ec7u qu\u1ea3. Vi\u1ec7c cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng s\u1ebd gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng, gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 gi\u1eef cho tinh th\u1ea7n lu\u00f4n \u1edf tr\u1ea1ng th\u00e1i cao nh\u1ea5t.<\/p>\n\n\n\n

\u0110\u1eb7c bi\u1ec7t, carbohydrates l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho m\u1ecdi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung carbs tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft, nh\u1ea5t l\u00e0 v\u1edbi nh\u1eefng ai tham gia c\u00e1c b\u00e0i ch\u1ea1y d\u00e0i. Trong khi \u0111\u00f3, protein l\u00e0 y\u1ebfu t\u1ed1 gi\u00fap c\u01a1 b\u1eafp t\u00e1i t\u1ea1o v\u00e0 ph\u00e1t tri\u1ec3n sau khi ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp.<\/p>\n\n\n\n

\u0102n tr\u01b0\u1edbc hay sau khi ch\u1ea1y t\u1ed1t h\u01a1n?<\/strong><\/h2>\n\n\n\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng th\u1eddi gian v\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n. V\u1eady th\u00ec, li\u1ec7u \u0103n tr\u01b0\u1edbc hay \u0103n sau khi ch\u1ea1y s\u1ebd mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn h\u01a1n cho s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n?<\/p>\n\n\n\n

Tr\u01b0\u1edbc khi ch\u1ea1y, vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u1ea7n thi\u1ebft, nh\u01b0ng c\u0169ng c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn. Sau khi ch\u1ea1y, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n ph\u1ee5c h\u1ed3i v\u00e0 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 m\u1ea5t. S\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa vi\u1ec7c \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0103n tr\u01b0\u1edbc khi ch\u1ea1y<\/strong><\/h3>\n\n\n\n

Vi\u1ec7c \u0103n tr\u01b0\u1edbc khi ch\u1ea1y mang l\u1ea1i n\u0103ng l\u01b0\u1ee3ng ngay l\u1eadp t\u1ee9c cho c\u01a1 th\u1ec3. N\u00f3 gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t. B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c \u0103n nh\u1eb9 c\u0169ng gi\u00fap gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c \u0111\u00f3i trong khi ch\u1ea1y, cho ph\u00e9p b\u1ea1n t\u1eadp trung v\u00e0o h\u00e0nh tr\u00ecnh h\u01a1n l\u00e0 c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu do d\u1ea1 d\u00e0y tr\u1ed1ng r\u1ed7ng.<\/p>\n\n\n\n

Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1ec1u ph\u00f9 h\u1ee3p \u0111\u1ec3 ti\u00eau th\u1ee5 tr\u01b0\u1edbc khi ch\u1ea1y. B\u1ea1n n\u00ean tr\u00e1nh xa nh\u1eefng m\u00f3n \u0103n ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c ch\u1ea5t x\u01a1, v\u00ec ch\u00fang c\u00f3 th\u1ec3 g\u00e2y c\u1ea3m gi\u00e1c n\u1eb7ng b\u1ee5ng v\u00e0 kh\u00f3 ch\u1ecbu trong khi t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0103n sau khi ch\u1ea1y<\/strong><\/h3>\n\n\n\n

Sau khi ch\u1ea1y, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 m\u1ea5t. Vi\u1ec7c \u0103n u\u1ed1ng \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c sau khi t\u1eadp. Protein v\u00e0 carbohydrates l\u00e0 hai y\u1ebfu t\u1ed1 c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh n\u00e0y.<\/p>\n\n\n\n

Ngo\u00e0i ra, vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng sau khi ch\u1ea1y. M\u1ed3 h\u00f4i to\u00e1t ra trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00e0m m\u1ea5t \u0111i kh\u00f4ng ch\u1ec9 n\u01b0\u1edbc m\u00e0 c\u00f2n c\u1ea3 c\u00e1c kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Tr\u01b0\u1edbc khi ch\u1ea1y n\u00ean \u0103n g\u00ec?<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m tr\u01b0\u1edbc khi ch\u1ea1y ph\u1ee5 thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian c\u1ee7a bu\u1ed5i t\u1eadp luy\u1ec7n. B\u1ea1n n\u00ean c\u00e2n nh\u1eafc k\u1ef9 l\u01b0\u1ee1ng \u0111\u1ec3 t\u00ecm ra lo\u1ea1i th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p nh\u1ea5t cho m\u00ecnh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc khi ch\u1ea1y.<\/p>\n\n\n\n

Nguy\u00ean t\u1eafc \u0103n tr\u01b0\u1edbc gi\u1edd ch\u1ea1y<\/strong><\/h3>\n\n\n\n

M\u1ed9t trong nh\u1eefng nguy\u00ean t\u1eafc quan tr\u1ecdng nh\u1ea5t l\u00e0 th\u1eddi gian. B\u1ea1n n\u00ean \u0103n \u00edt nh\u1ea5t 30 ph\u00fat \u0111\u1ebfn 1 gi\u1edd tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ti\u00eau h\u00f3a th\u1ee9c \u0103n v\u00e0 chuy\u1ec3n h\u00f3a n\u00f3 th\u00e0nh n\u0103ng l\u01b0\u1ee3ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng.<\/p>\n\n\n\n

N\u1ebfu b\u1ea1n chu\u1ea9n b\u1ecb cho m\u1ed9t bu\u1ed5i ch\u1ea1y ng\u1eafn kho\u1ea3ng 30-40 ph\u00fat, c\u00f3 th\u1ec3 kh\u00f4ng c\u1ea7n ph\u1ea3i \u0103n nhi\u1ec1u. M\u1ed9t ch\u00fat th\u1ef1c ph\u1ea9m nh\u1eb9 nh\u00e0ng nh\u01b0 n\u1eeda tr\u00e1i chu\u1ed1i hay m\u1ed9t mu\u1ed7ng b\u01a1 \u0111\u1eadu ph\u1ed9ng s\u1ebd \u0111\u1ee7 \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

\u0102n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y ng\u1eafn?<\/strong><\/h3>\n\n\n\n

Khi ch\u1ea1y ng\u1eafn, m\u1ee5c ti\u00eau ch\u00ednh l\u00e0 gi\u1eef cho c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng v\u00e0 linh ho\u1ea1t. Thay v\u00ec n\u1ea1p \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, b\u1ea1n ch\u1ec9 c\u1ea7n m\u1ed9t ch\u00fat tinh b\u1ed9t \u0111\u1ec3 k\u00edch th\u00edch c\u01a1 th\u1ec3.<\/p>\n\n\n\n

M\u1ed9t v\u00e0i l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng bao g\u1ed3m:<\/p>\n\n\n\n

    \n
  • Chu\u1ed1i:<\/strong> Gi\u00e0u kali v\u00e0 d\u1ec5 ti\u00eau h\u00f3a, chu\u1ed1i l\u00e0 m\u00f3n \u0103n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi ch\u1ea1y.<\/li>\n\n\n\n
  • B\u00e1nh m\u00ec tr\u1eafng:<\/strong> V\u1edbi h\u00e0m l\u01b0\u1ee3ng carbs cao, b\u00e1nh m\u00ec tr\u1eafng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng cho c\u01a1 th\u1ec3.<\/li>\n\n\n\n
  • B\u01a1 \u0111\u1eadu ph\u1ed9ng:<\/strong> \u0110\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 carbs, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no m\u00e0 kh\u00f4ng n\u1eb7ng b\u1ee5ng.<\/li>\n<\/ul>\n\n\n\n

    \u0102n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i?<\/strong><\/h3>\n\n\n\n

    Trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n d\u1ef1 \u0111\u1ecbnh ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i t\u1eeb 60 ph\u00fat tr\u1edf l\u00ean, vi\u1ec7c chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng cho ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o s\u1ebd gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua th\u1eed th\u00e1ch n\u00e0y.<\/p>\n\n\n\n

    M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n n\u00ean xem x\u00e9t:<\/p>\n\n\n\n

      \n
    • B\u1ed9t y\u1ebfn m\u1ea1ch:<\/strong> L\u00e0 ngu\u1ed3n carbs ph\u1ee9c t\u1ea1p, b\u1ed9t y\u1ebfn m\u1ea1ch gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng.<\/li>\n\n\n\n
    • M\u1eadt ong:<\/strong> N\u1ebfu c\u1ea7n m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 ng\u1ecdt ng\u00e0o, m\u1eadt ong l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng.<\/li>\n\n\n\n
    • Snack n\u0103ng l\u01b0\u1ee3ng:<\/strong> C\u00e1c lo\u1ea1i snack l\u00e0m t\u1eeb c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 tr\u00e1i c\u00e2y kh\u00f4 c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t cho vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n\n\n\n

      \u0102n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y n\u1ebfu b\u1ea1n kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian?<\/strong><\/h3>\n\n\n\n

      C\u00f3 th\u1ec3 b\u1ea1n s\u1ebd g\u1eb7p ph\u1ea3i nh\u1eefng t\u00ecnh hu\u1ed1ng kh\u1ea9n c\u1ea5p m\u00e0 kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 chu\u1ea9n b\u1ecb. Trong nh\u1eefng l\u00fac nh\u01b0 v\u1eady, h\u00e3y nh\u1edb r\u1eb1ng v\u1eabn c\u00f3 nh\u1eefng gi\u1ea3i ph\u00e1p nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

        \n
      • Gel n\u0103ng l\u01b0\u1ee3ng:<\/strong> \u0110\u00e2y l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn cho nh\u1eefng ai \u0111ang trong t\u00ecnh hu\u1ed1ng g\u1ea5p. Ch\u00fang th\u01b0\u1eddng d\u1ec5 d\u00e0ng ti\u00eau h\u00f3a v\u00e0 ch\u1ee9a nhi\u1ec1u carbs.<\/li>\n\n\n\n
      • N\u01b0\u1edbc u\u1ed1ng th\u1ec3 thao:<\/strong> Kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, n\u01b0\u1edbc u\u1ed1ng th\u1ec3 thao c\u00f2n gi\u00fap b\u00f9 n\u01b0\u1edbc cho c\u01a1 th\u1ec3.<\/li>\n\n\n\n
      • K\u1eb9o n\u0103ng l\u01b0\u1ee3ng:<\/strong> N\u1ebfu b\u1ea1n c\u1ea7n m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 nhanh ch\u00f3ng, k\u1eb9o n\u0103ng l\u01b0\u1ee3ng l\u00e0 l\u1ef1a ch\u1ecdn h\u1ee3p l\u00fd cung c\u1ea5p carbs nhanh ch\u00f3ng.<\/li>\n<\/ul>\n\n\n\n

        Kh\u00f4ng n\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9?<\/strong><\/h3>\n\n\n\n

        Kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 th\u1ef1c ph\u1ea9m \u0111\u1ec1u mang l\u1ea1i l\u1ee3i \u00edch tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. C\u00f3 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n n\u00ean tr\u00e1nh xa \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u1ea5t c\u00f3 th\u1ec3.<\/p>\n\n\n\n

          \n
        • Th\u1ef1c ph\u1ea9m nhi\u1ec1u ch\u1ea5t b\u00e9o:<\/strong> Nh\u01b0 th\u1ecbt \u0111\u1ecf, ph\u00f4 mai hay c\u00e1c m\u00f3n chi\u00ean r\u00e1n s\u1ebd l\u00e0m n\u1eb7ng b\u1ee5ng v\u00e0 kh\u00f3 ti\u00eau h\u00f3a.<\/li>\n\n\n\n
        • Th\u1ef1c ph\u1ea9m nhi\u1ec1u ch\u1ea5t x\u01a1:<\/strong> Nh\u01b0 g\u1ea1o l\u1ee9t hay \u0111\u1eadu, c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i v\u00e0 kh\u00f3 ch\u1ecbu khi b\u1ea1n ch\u1ea1y.<\/li>\n\n\n\n
        • Th\u1ef1c ph\u1ea9m cay:<\/strong> Ngo\u00e0i vi\u1ec7c g\u00e2y k\u00edch \u1ee9ng d\u1ea1 d\u00e0y, th\u1ef1c ph\u1ea9m cay c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng tho\u1ea3i m\u00e1i trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/li>\n\n\n\n
        • S\u1eefa t\u01b0\u01a1i\/s\u1eefa chua:<\/strong> \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi d\u1ec5 b\u1ecb k\u00edch \u1ee9ng d\u1ea1 d\u00e0y, s\u1eefa c\u00f3 th\u1ec3 g\u00e2y ra c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu v\u00e0 kh\u00f4ng t\u1ed1t cho vi\u1ec7c ch\u1ea1y.<\/li>\n<\/ul>\n\n\n\n

          Sau khi ch\u1ea1y b\u1ed9 n\u00ean \u0103n g\u00ec?<\/strong><\/h2>\n\n\n\n

          Sau khi ho\u00e0n th\u00e0nh m\u1ed9t bu\u1ed5i ch\u1ea1y, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n t\u00e1i t\u1ea1o v\u00e0 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng. Nh\u1eefng th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n l\u1ef1a ch\u1ecdn s\u1ebd \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i n\u00e0y.<\/p>\n\n\n\n

          \u0102n g\u00ec sau khi ch\u1ea1y b\u1ed9?<\/strong><\/h3>\n\n\n\n

          Sau khi ch\u1ea1y, b\u1ea1n n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c cung c\u1ea5p protein, carbohydrates v\u00e0 n\u01b0\u1edbc. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o cho b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y kh\u1ecfe m\u1ea1nh v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

            \n
          • Protein:<\/strong> \u0110\u1ec3 gi\u00fap ph\u1ee5c h\u1ed3i v\u00e0 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp, b\u1ea1n c\u00f3 th\u1ec3 \u0103n c\u00e1 h\u1ed3i, h\u1ea1nh nh\u00e2n, h\u1ea1t \u0111i\u1ec1u hay b\u00e1nh protein.<\/li>\n\n\n\n
          • Carbs:<\/strong> \u0110\u1ec3 b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 ti\u00eau hao, s\u1eefa whey, s\u1eefa chua Hy L\u1ea1p, khoai lang v\u00e0 y\u1ebfn m\u1ea1ch l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng.<\/li>\n\n\n\n
          • N\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i:<\/strong> B\u1ed5 sung n\u01b0\u1edbc v\u00e0 kho\u00e1ng ch\u1ea5t \u0111\u00e3 m\u1ea5t qua m\u1ed3 h\u00f4i l\u00e0 \u0111i\u1ec1u r\u1ea5t quan tr\u1ecdng. B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng n\u01b0\u1edbc l\u1ecdc ho\u1eb7c n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 b\u00f9 n\u01b0\u1edbc.<\/li>\n<\/ul>\n\n\n\n

            Omega-3 v\u00e0 vi ch\u1ea5t c\u1ea7n thi\u1ebft<\/strong><\/h3>\n\n\n\n

            Ngo\u00e0i protein v\u00e0 carbohydrates, omega-3 c\u0169ng c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 ch\u1ed1ng vi\u00eam. B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung omega-3 t\u1eeb c\u00e1c lo\u1ea1i c\u00e1 nh\u01b0 c\u00e1 h\u1ed3i ho\u1eb7c t\u1eeb d\u1ea7u c\u00e1.<\/p>\n\n\n\n

            C\u00e1c vi ch\u1ea5t nh\u01b0 kali, canxi v\u00e0 magie c\u0169ng c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Nh\u1eefng kho\u00e1ng ch\u1ea5t n\u00e0y gi\u00fap h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng chu\u1ed9t r\u00fat.<\/p>\n\n\n\n

            M\u1ed9t s\u1ed1 l\u01b0u \u00fd kh\u00e1c \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o th\u1ec3 l\u1ef1c cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n
            \"\"\/<\/figure>\n\n\n\n

            Ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, c\u00f3 nh\u1eefng th\u00f3i quen kh\u00e1c m\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o th\u1ec3 l\u1ef1c t\u1ed1i \u01b0u. B\u1ea1n kh\u00f4ng ch\u1ec9 c\u1ea7n \u0103n u\u1ed1ng \u0111\u00fang c\u00e1ch m\u00e0 c\u00f2n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng y\u1ebfu t\u1ed1 kh\u00e1c trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

            U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n

            Hydration (cung c\u1ea5p n\u01b0\u1edbc) l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t trong b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t n\u00e0o. B\u1ea1n n\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 gi\u1eef cho c\u01a1 th\u1ec3 lu\u00f4n trong tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng.<\/p>\n\n\n\n

            Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong><\/h3>\n\n\n\n

            Gi\u1ea5c ng\u1ee7 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c tr\u01b0\u1edbc khi ch\u1ea1y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea3m b\u1ea3o tinh th\u1ea7n t\u1ec9nh t\u00e1o v\u00e0 c\u01a1 th\u1ec3 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. H\u00e3y d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i v\u00e0 t\u00e1i t\u1ea1o s\u1ee9c l\u1ef1c \u0111\u1ec3 c\u00f3 m\u1ed9t bu\u1ed5i ch\u1ea1y th\u1eadt hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

            K\u1ebft h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp<\/strong><\/h3>\n\n\n\n

            Ngo\u00e0i vi\u1ec7c ch\u1ea1y b\u1ed9, b\u1ea1n c\u0169ng n\u00ean k\u1ebft h\u1ee3p th\u00eam c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n. Yoga, b\u01a1i l\u1ed9i hay leo n\u00fai \u0111\u1ec1u l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn th\u00fa v\u1ecb gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

            K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n
            \"\"<\/figure>\n\n\n\n

            V\u1eady n\u00ean \u0103n tr\u01b0\u1edbc hay \u0103n sau khi ch\u1ea1y th\u00ec t\u1ed1t h\u01a1n? C\u00e2u tr\u1ea3 l\u1eddi th\u1ef1c s\u1ef1 n\u1eb1m \u1edf s\u1ef1 c\u00e2n b\u1eb1ng. Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t m\u00e0 c\u00f2n quy\u1ebft \u0111\u1ecbnh s\u1ef1 ph\u1ee5c h\u1ed3i v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. H\u00e3y t\u00edch c\u1ef1c t\u00ecm hi\u1ec3u v\u00e0 \u00e1p d\u1ee5ng nh\u1eefng ki\u1ebfn th\u1ee9c n\u00e0y v\u00e0o h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch m\u00e0 ch\u1ea1y b\u1ed9 mang l\u1ea1i.<\/p>","protected":false},"excerpt":{"rendered":"

            Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ngh\u1ec7 thu\u1eadt trong vi\u1ec7c ch\u0103m s\u00f3c c\u01a1 th\u1ec3. M\u1ed9t c\u00e2u h\u1ecfi th\u00fa v\u1ecb m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1eb7t ra l\u00e0: \u0102n tr\u01b0\u1edbc hay \u0103n sau khi ch\u1ea1y th\u00ec t\u1ed1t h\u01a1n? C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng \u0111\u01a1n gi\u1ea3n, v\u00ec […]<\/p>","protected":false},"author":5,"featured_media":2241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n\u0102n Tr\u01b0\u1edbc Hay \u0102n Sau Khi Ch\u1ea1y Th\u00ec T\u1ed1t H\u01a1n? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"\u0102n tr\u01b0\u1edbc hay \u0103n sau khi ch\u1ea1y th\u00ec t\u1ed1t h\u01a1n? 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