{"id":2329,"date":"2024-11-15T11:26:49","date_gmt":"2024-11-15T04:26:49","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2329"},"modified":"2024-11-15T11:26:50","modified_gmt":"2024-11-15T04:26:50","slug":"dau-co-bap-sau-khi-chay-hay-xem-xet-che-do-dinh-duong-cua-ban","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/dau-co-bap-sau-khi-chay-hay-xem-xet-che-do-dinh-duong-cua-ban\/","title":{"rendered":"\u0110au c\u01a1 b\u1eafp sau khi ch\u1ea1y? H\u00e3y xem x\u00e9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n"},"content":{"rendered":"

\u0110au c\u01a1 b\u1eafp sau khi ch\u1ea1y? H\u00e3y xem x\u00e9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n. \u0110\u00e2y l\u00e0 m\u1ed9t ch\u1ee7 \u0111\u1ec1 quan tr\u1ecdng m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua, nh\u01b0ng n\u00f3 l\u1ea1i \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh trong vi\u1ec7c ph\u1ee5c h\u1ed3i v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe cho nh\u1eefng ai y\u00eau th\u00edch ch\u1ea1y b\u1ed9. Kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 v\u1ea5n \u0111\u1ec1 m\u1ec7t m\u1ecfi c\u1ee7a c\u01a1 b\u1eafp, m\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au, ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n trong t\u01b0\u01a1ng lai.<\/p>\n\n\n\n

T\u1ea1i sao ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u1ea1i quan tr\u1ecdng?<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1ch c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed9t l\u01b0\u1ee3ng l\u1edbn n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng. N\u1ebfu kh\u00f4ng b\u1ed5 sung \u0111\u1ee7, b\u1ea1n s\u1ebd g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c c\u01a1 b\u1eafp, d\u1eabn \u0111\u1ebfn vi\u1ec7c kh\u00f3 kh\u0103n trong vi\u1ec7c ti\u1ebfp t\u1ee5c t\u1eadp luy\u1ec7n ho\u1eb7c tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao kh\u00e1c.<\/p>\n\n\n\n

Sau \u0111\u00e2y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 c\u00e1ch ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn s\u1ef1 ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 b\u1eafp sau khi ch\u1ea1y.<\/p>\n\n\n\n

Cung c\u1ea5p \u0111\u1ee7 calo \u0111\u1ec3 ph\u1ee5c h\u1ed3i<\/strong><\/h3>\n\n\n\n

Calo l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau khi t\u1eadp luy\u1ec7n. Khi b\u1ea1n ho\u00e0n th\u00e0nh m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i, c\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t l\u01b0\u1ee3ng calo nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 t\u00e1i t\u1ea1o v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp \u0111\u00e3 ch\u1ecbu \u00e1p l\u1ef1c.<\/p>\n\n\n\n

Vi\u1ec7c n\u1ea1p \u0111\u1ee7 calo kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y h\u1ed3i ph\u1ee5c m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 t\u00e1i t\u1ed5ng h\u1ee3p glycogen, ch\u1ea5t d\u1ef1 tr\u1eef n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 b\u1eafp. Nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean th\u01b0\u1eddng c\u1ea3m th\u1ea5y no sau m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i, do \u0111\u00f3, h\u1ecd c\u1ea7n c\u00f3 chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng c\u1ee5 th\u1ec3 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng h\u1ecd kh\u00f4ng b\u1ecf l\u1ee1 vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

S\u00fap v\u00e0 sinh t\u1ed1 l\u00e0 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 n\u1ea1p n\u0103ng l\u01b0\u1ee3ng, v\u00ec ch\u00fang d\u1ec5 ti\u00eau h\u00f3a v\u00e0 cung c\u1ea5p ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu. B\u00ean c\u1ea1nh \u0111\u00f3, n\u00ean tr\u00e1nh h\u1ea1n ch\u1ebf carbohydrate v\u00e0 protein, v\u00ec c\u1ea3 hai \u0111\u1ec1u r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp.<\/p>\n\n\n\n

Th\u1eddi gian \u0103n sau khi t\u1eadp luy\u1ec7n<\/strong><\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Th\u1eddi gian \u0103n c\u0169ng r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. Kho\u1ea3ng th\u1eddi gian v\u00e0ng \u0111\u1ec3 n\u1ea1p dinh d\u01b0\u1ee1ng l\u00e0 t\u1eeb 30 \u0111\u1ebfn 60 ph\u00fat sau khi t\u1eadp. \u0110\u00e2y l\u00e0 l\u00fac c\u01a1 th\u1ec3 nh\u1ea1y c\u1ea3m v\u1edbi insulin, v\u00e0 vi\u1ec7c n\u1ea1p carbohydrate \u0111\u01a1n gi\u1ea3n v\u00e0o l\u00fac n\u00e0y s\u1ebd gi\u00fap t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh t\u00e1i t\u1ed5ng h\u1ee3p glycogen.<\/p>\n\n\n\n

N\u1ea1p carbohydrate \u0111\u1ec1u \u0111\u1eb7n trong kho\u1ea3ng th\u1eddi gian 2 gi\u1edd\/l\u1ea7n v\u00e0 4-6 gi\u1edd sau t\u1eadp l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ed5 sung glycogen cho c\u01a1 b\u1eafp. Theo khuy\u1ebfn ngh\u1ecb, m\u1ee5c ti\u00eau l\u00e0 cung c\u1ea5p kho\u1ea3ng 45-60g carbohydrate v\u00e0 15-20g protein trong 30 ph\u00fat sau khi t\u1eadp. Vi\u1ec7c k\u1ebft h\u1ee3p carbohydrate v\u00e0 protein s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng t\u1ed5ng h\u1ee3p protein c\u01a1, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho s\u1ef1 ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n

C\u00f3 th\u1ec3 n\u00f3i r\u1eb1ng, n\u1ebfu b\u1ea1n kh\u00f4ng ch\u00fa tr\u1ecdng v\u00e0o th\u1eddi gian \u0103n u\u1ed1ng sau khi t\u1eadp luy\u1ec7n, b\u1ea1n s\u1ebd l\u00e0m gi\u1ea3m \u0111i kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 b\u1eafp, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c k\u00e9o d\u00e0i.<\/p>\n\n\n\n

Hydrat h\u00f3a: B\u00f9 n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7<\/strong><\/h3>\n\n\n\n

M\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng n\u1eefa trong ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng sau khi ch\u1ea1y l\u00e0 hydrat h\u00f3a. Khi t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 m\u1ea5t \u0111i m\u1ed9t l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111\u00e1ng k\u1ec3 qua m\u1ed3 h\u00f4i, v\u00e0 n\u1ebfu kh\u00f4ng k\u1ecbp th\u1eddi b\u00f9 n\u01b0\u1edbc, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng gi\u1ea3m s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n.<\/p>\n\n\n\n

Vi\u1ec7c thay th\u1ebf l\u01b0\u1ee3ng n\u01b0\u1edbc m\u1ea5t \u0111i l\u00e0 c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft, b\u1ea1n c\u1ea7n u\u1ed1ng kho\u1ea3ng 450-600ml n\u01b0\u1edbc cho m\u1ed7i gi\u1edd ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc m\u00e0 c\u00f2n gi\u00fap b\u1ea1n duy tr\u00ec hi\u1ec7u su\u1ea5t t\u1ed1t h\u01a1n trong nh\u1eefng l\u1ea7n t\u1eadp luy\u1ec7n ti\u1ebfp theo.<\/p>\n\n\n\n

C\u00f3 nhi\u1ec1u c\u00e1ch \u0111\u1ec3 b\u00f9 n\u01b0\u1edbc, kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 n\u01b0\u1edbc l\u1ecdc. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i, tr\u00e0 th\u1ea3o m\u1ed9c hay c\u00e1c lo\u1ea1i n\u01b0\u1edbc tr\u00e1i c\u00e2y t\u1ef1 nhi\u00ean \u0111\u1ec3 v\u1eeba b\u00f9 n\u01b0\u1edbc, v\u1eeba cung c\u1ea5p th\u00eam vitamin v\u00e0 kho\u00e1ng ch\u1ea5t cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

B\u1ed5 sung Omega-3 v\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u Magie<\/strong><\/h2>\n\n\n\n

Omega-3 v\u00e0 magie l\u00e0 hai th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Omega-3, v\u1edbi c\u00e1c axit b\u00e9o EPA v\u00e0 DHA, c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap c\u00e2n b\u1eb1ng vi\u00eam, m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i t\u1ed5n th\u01b0\u01a1ng c\u01a1 b\u1eafp sau t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

Li\u1ec1u l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 c\u1ee7a omega-3 l\u00e0 kho\u1ea3ng 1.5-2g\/ng\u00e0y, v\u00e0 vi\u1ec7c s\u1eed d\u1ee5ng l\u00e2u d\u00e0i s\u1ebd mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch t\u1ed1t cho s\u1ee9c kh\u1ecfe. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y omega-3 trong c\u00e1c lo\u1ea1i c\u00e1 nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 thu, ho\u1eb7c t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c v\u1eadt nh\u01b0 h\u1ea1t chia, h\u1ea1t lanh v\u00e0 \u00f3c ch\u00f3.<\/p>\n\n\n\n

B\u00ean c\u1ea1nh \u0111\u00f3, magie c\u0169ng l\u00e0 m\u1ed9t kho\u00e1ng ch\u1ea5t quan tr\u1ecdng h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t axit lactic, gi\u00fap c\u01a1 th\u1ec3 co gi\u00e3n, \u0111\u1ed3ng th\u1eddi tham gia v\u00e0o qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein. C\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u magie bao g\u1ed3m h\u1ea1t b\u00ed ng\u00f4, b\u01a1, c\u00e1c lo\u1ea1i h\u1ea1t, \u0111\u1eadu v\u00e0 rau bina.<\/p>\n\n\n\n

M\u1eb7c d\u00f9 vi\u1ec7c b\u1ed5 sung magie c\u00f3 th\u1ec3 ch\u01b0a c\u1ea7n thi\u1ebft n\u1ebfu b\u1ea1n kh\u00f4ng b\u1ecb thi\u1ebfu h\u1ee5t, nh\u01b0ng n\u1ebfu b\u1ea1n tham gia v\u00e0o nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, vi\u1ec7c ch\u00fa tr\u1ecdng \u0111\u1ebfn magie l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ef1 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/p>\n\n\n\n

N\u01b0\u1edbc \u00e9p anh \u0111\u00e0o: Gi\u1ea3i ph\u00e1p t\u1ef1 nhi\u00ean gi\u1ea3m \u0111au<\/strong><\/h3>\n\n\n\n

N\u01b0\u1edbc \u00e9p anh \u0111\u00e0o, \u0111\u1eb7c bi\u1ec7t l\u00e0 lo\u1ea1i anh \u0111\u00e0o tart, \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m \u0111au c\u01a1 sau khi t\u1eadp luy\u1ec7n. V\u1edbi ch\u1ee9a anthocyanins, n\u01b0\u1edbc \u00e9p n\u00e0y gi\u00fap ch\u1ed1ng oxy h\u00f3a v\u00e0 gi\u1ea3m vi\u00eam, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n

Theo khuy\u1ebfn c\u00e1o, b\u1ea1n n\u00ean u\u1ed1ng kho\u1ea3ng 350ml n\u01b0\u1edbc \u00e9p anh \u0111\u00e0o m\u1ed7i ng\u00e0y trong th\u1eddi gian 7 ng\u00e0y sau khi t\u1eadp luy\u1ec7n ho\u1eb7c s\u1ef1 ki\u1ec7n, v\u00e0 350ml ngay sau khi t\u1eadp. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n v\u00e0 t\u1ef1 nhi\u00ean \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c nhanh ch\u00f3ng.<\/p>\n\n\n\n

Ngo\u00e0i ra, n\u01b0\u1edbc \u00e9p anh \u0111\u00e0o c\u0169ng r\u1ea5t ngon v\u00e0 d\u1ec5 u\u1ed1ng, l\u00e0m cho n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t s\u1ef1 l\u1ef1a ch\u1ecdn h\u1ea5p d\u1eabn cho nh\u1eefng ai mu\u1ed1n ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

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

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i sau khi ch\u1ea1y, gi\u1ea3m \u0111au c\u01a1 v\u00e0 gi\u00fap b\u1ea1n duy tr\u00ec th\u1ec3 tr\u1ea1ng t\u1ed1t nh\u1ea5t. Vi\u1ec7c \u0103n \u0111\u1ee7 calo, ch\u00fa tr\u1ecdng th\u1eddi gian \u0103n, hydrat h\u00f3a \u0111\u00fang c\u00e1ch, b\u1ed5 sung Omega-3 v\u00e0 magie c\u00f9ng vi\u1ec7c s\u1eed d\u1ee5ng n\u01b0\u1edbc \u00e9p anh \u0111\u00e0o s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng ch\u1ec9 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t trong nh\u1eefng l\u1ea7n t\u1eadp luy\u1ec7n ti\u1ebfp theo.<\/p>\n\n\n\n

V\u00ec v\u1eady, n\u1ebfu b\u1ea1n \u0111ang \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng \u0111au c\u01a1 b\u1eafp sau khi ch\u1ea1y, h\u00e3y nghi\u00eam t\u00fac xem x\u00e9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a m\u00ecnh. Ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n \u0111ang cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3 v\u00e0 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho s\u1ef1 ph\u1ee5c h\u1ed3i t\u1ed1t nh\u1ea5t.<\/p>","protected":false},"excerpt":{"rendered":"

\u0110au c\u01a1 b\u1eafp sau khi ch\u1ea1y? H\u00e3y xem x\u00e9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n. \u0110\u00e2y l\u00e0 m\u1ed9t ch\u1ee7 \u0111\u1ec1 quan tr\u1ecdng m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua, nh\u01b0ng n\u00f3 l\u1ea1i \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh trong vi\u1ec7c ph\u1ee5c h\u1ed3i v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe cho nh\u1eefng ai y\u00eau th\u00edch ch\u1ea1y b\u1ed9. Kh\u00f4ng ch\u1ec9 \u0111\u01a1n […]<\/p>","protected":false},"author":5,"featured_media":2330,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n\u0110au c\u01a1 b\u1eafp sau khi ch\u1ea1y? 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