{"id":2332,"date":"2024-11-15T11:31:01","date_gmt":"2024-11-15T04:31:01","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2332"},"modified":"2024-11-15T11:31:01","modified_gmt":"2024-11-15T04:31:01","slug":"lua-chon-thuc-an-va-do-uong-nang-luong-cho-chuyen-chay-bo-duong-dai","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/lua-chon-thuc-an-va-do-uong-nang-luong-cho-chuyen-chay-bo-duong-dai\/","title":{"rendered":"L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i"},"content":{"rendered":"

L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua \u0111\u1ed1i v\u1edbi nh\u1eefng ai y\u00eau th\u00edch b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9. Vi\u1ec7c hi\u1ec3u r\u00f5 v\u1ec1 dinh d\u01b0\u1ee1ng, th\u1eddi \u0111i\u1ec3m ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng n\u0103ng l\u01b0\u1ee3ng, c\u0169ng nh\u01b0 c\u00e1c lo\u1ea1i s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 hi\u1ec7u su\u1ea5t t\u1ed1i \u01b0u trong su\u1ed1t qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n c\u00e1i nh\u00ecn s\u00e2u s\u1eafc v\u1ec1 c\u00e1ch l\u1ef1a ch\u1ecdn th\u1ee9c \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng n\u0103ng l\u01b0\u1ee3ng, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho m\u1ed7i chuy\u1ebfn ch\u1ea1y.<\/p>\n\n\n\n

\u0110\u1ecdc hi\u1ec3u \u0111\u01b0\u1ee3c th\u00f4ng tin dinh d\u01b0\u1ee1ng<\/strong><\/h2>\n\n\n\n

\u0110\u1ec3 c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd cho chuy\u1ebfn ch\u1ea1y b\u1ed9, tr\u01b0\u1edbc ti\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i n\u1eafm v\u1eefng th\u00f4ng tin dinh d\u01b0\u1ee1ng c\u01a1 b\u1ea3n. Nh\u1eefng y\u1ebfu t\u1ed1 nh\u01b0 calo, carbohydrate, protein hay ch\u1ea5t b\u00e9o \u0111\u1ec1u c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau m\u1ed7i bu\u1ed5i t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

Calo: Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng thi\u1ebft y\u1ebfu<\/strong><\/h3>\n\n\n\n

Calo ch\u00ednh l\u00e0 \u0111\u01a1n v\u1ecb \u0111o l\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng. Khi tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 ch\u1ea1y b\u1ed9, nhu c\u1ea7u calo c\u1ee7a b\u1ea1n s\u1ebd t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3. Theo nghi\u00ean c\u1ee9u, l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng l\u00fd t\u01b0\u1edfng cho m\u1ed9t gi\u1edd ch\u1ea1y b\u1ed9 r\u01a1i v\u00e0o kho\u1ea3ng 200-300 calo. Vi\u1ec7c \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 calo s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 tr\u00e1nh t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c gi\u1eefa ch\u1eebng.<\/p>\n\n\n\n

B\u00ean c\u1ea1nh \u0111\u00f3, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i bi\u1ebft c\u00e1ch ph\u00e2n b\u1ed5 l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 h\u1ee3p l\u00fd trong su\u1ed1t chuy\u1ebfn \u0111i. N\u1ebfu b\u1ea1n ch\u1ec9 t\u1eadp trung v\u00e0o vi\u1ec7c ti\u00eau th\u1ee5 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m duy nh\u1ea5t, r\u1ea5t c\u00f3 th\u1ec3 c\u01a1 th\u1ec3 s\u1ebd thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft kh\u00e1c. H\u00e3y nh\u1edb r\u1eb1ng, s\u1ef1 \u0111a d\u1ea1ng trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng lu\u00f4n l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 gi\u00fap ch\u00fang ta duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

Carbohydrate: Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh<\/strong><\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Carbohydrate \u0111\u01b0\u1ee3c xem l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u00e9o d\u00e0i. L\u01b0\u1ee3ng carbohydrate khuy\u1ebfn ngh\u1ecb c\u1ea7n ti\u00eau th\u1ee5 cho m\u1ed7i gi\u1edd ch\u1ea1y b\u1ed9 l\u00e0 kho\u1ea3ng 60g. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrates nh\u01b0 b\u00e1nh m\u1ef3, m\u00ec pasta ho\u1eb7c tr\u00e1i c\u00e2y \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 carbohydrates \u0111\u1ec1u gi\u1ed1ng nhau. C\u00f3 hai lo\u1ea1i carbohydrate ch\u00ednh l\u00e0 carbohydrate ph\u1ee9c t\u1ea1p v\u00e0 carbohydrate \u0111\u01a1n gi\u1ea3n. Trong \u0111\u00f3, carbohydrate ph\u1ee9c t\u1ea1p th\u01b0\u1eddng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng h\u01a1n v\u00e0 gi\u1eef cho l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y s\u1ee9c l\u1ef1c h\u01a1n trong su\u1ed1t h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

Protein v\u00e0 ch\u1ea5t b\u00e9o: C\u1ea7n thi\u1ebft nh\u01b0ng kh\u00f4ng n\u00ean l\u1ea1m d\u1ee5ng<\/strong><\/h3>\n\n\n\n

Protein \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, \u0111\u1ed3ng th\u1eddi c\u0169ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng. Tuy nhi\u00ean, trong qu\u00e1 tr\u00ecnh ch\u1ea1y, b\u1ea1n kh\u00f4ng c\u1ea7n qu\u00e1 nhi\u1ec1u protein. M\u1ed9t l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i, kho\u1ea3ng 10-20g protein sau m\u1ed7i bu\u1ed5i t\u1eadp c\u0169ng \u0111\u1ee7 \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n

Ch\u1ea5t b\u00e9o c\u0169ng l\u00e0 m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng qu\u00fd gi\u00e1, nh\u01b0ng ph\u1ea7n l\u1edbn th\u1ef1c ph\u1ea9m n\u0103ng l\u01b0\u1ee3ng hi\u1ec7n nay l\u1ea1i \u00edt ch\u1ee9a ch\u1ea5t b\u00e9o. Ch\u1ec9 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1eb7c bi\u1ec7t m\u1edbi cung c\u1ea5p ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, gi\u00fap gia t\u0103ng n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1 trong d\u1ea1 d\u00e0y.<\/p>\n\n\n\n

Khi n\u00e0o n\u00ean ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m th\u1ec3 thao v\u00e0 \u0111\u1ed3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Th\u1eddi gian ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng n\u0103ng l\u01b0\u1ee3ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng k\u00e9m trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9. M\u1ed7i giai \u0111o\u1ea1n c\u1ee7a chuy\u1ebfn ch\u1ea1y c\u1ea7n nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng kh\u00e1c nhau \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n

Tr\u01b0\u1edbc khi ho\u1ea1t \u0111\u1ed9ng: Chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua<\/strong><\/h3>\n\n\n\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y, vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 l\u00e0 v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft. B\u1ea1n n\u00ean \u0103n m\u1ed9t b\u1eefa nh\u1eb9 kho\u1ea3ng 1-2 gi\u1edd tr\u01b0\u1edbc khi xu\u1ea5t ph\u00e1t, g\u1ed3m carbohydrate ph\u1ee9c t\u1ea1p, protein v\u00e0 ch\u1ea5t x\u01a1. C\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, ho\u1eb7c tr\u00e1i c\u00e2y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u cu\u1ed9c h\u00e0nh tr\u00ecnh.<\/p>\n\n\n\n

Vi\u1ec7c k\u1ebft h\u1ee3p c\u00e1c nh\u00f3m th\u1ef1c ph\u1ea9m n\u00e0y kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft m\u00e0 c\u00f2n t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n, gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c \u0111\u00f3i trong qu\u00e1 tr\u00ecnh ch\u1ea1y. Qua \u0111\u00f3, b\u1ea1n c\u0169ng n\u00ean ch\u00fa \u00fd \u0111\u1ebfn l\u01b0\u1ee3ng n\u01b0\u1edbc c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 lu\u00f4n \u0111\u1ee7 \u0111\u1ed9 \u1ea9m.<\/p>\n\n\n\n

Trong qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng: Duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h3>\n\n\n\n

Trong th\u1eddi gian ch\u1ea1y, b\u1ea1n c\u1ea7n t\u00ecm ki\u1ebfm nh\u1eefng th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng. Thanh n\u0103ng l\u01b0\u1ee3ng hay gel n\u0103ng l\u01b0\u1ee3ng l\u00e0 hai l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean \u01b0a chu\u1ed9ng. Nh\u1eefng s\u1ea3n ph\u1ea9m n\u00e0y th\u01b0\u1eddng ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng carbohydrate cao, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3 cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

N\u00ean l\u01b0u \u00fd r\u1eb1ng, trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y, b\u1ea1n c\u0169ng c\u1ea7n b\u1ed5 sung n\u01b0\u1edbc \u0111\u1ec3 tr\u00e1nh m\u1ea5t n\u01b0\u1edbc. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng gi\u00fap duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c c\u01a1 b\u1eafp.<\/p>\n\n\n\n

Sau khi ho\u1ea1t \u0111\u1ed9ng: Ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/strong><\/h3>\n\n\n\n

Sau m\u1ed7i bu\u1ed5i ch\u1ea1y, v\u1ea5n \u0111\u1ec1 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp tr\u1edf n\u00ean c\u1ea5p thi\u1ebft. Th\u1ef1c ph\u1ea9m gi\u00e0u protein v\u00e0 axit amin s\u1ebd gi\u00fap b\u1ea1n t\u00e1i t\u1ea1o l\u1ea1i c\u01a1 b\u1eafp \u0111\u00e3 b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. S\u1eefa chua, th\u1ecbt g\u00e0 ho\u1eb7c c\u00e1 l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho giai \u0111o\u1ea1n n\u00e0y.<\/p>\n\n\n\n

Ngo\u00e0i ra, b\u1ea1n c\u0169ng n\u00ean ch\u00fa \u00fd \u0111\u1ebfn vi\u1ec7c b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i nh\u01b0 natri v\u00e0 kali \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u1ea1i l\u01b0\u1ee3ng mu\u1ed1i m\u1ea5t \u0111i trong qu\u00e1 tr\u00ecnh \u0111\u1ed5 m\u1ed3 h\u00f4i. Vi\u1ec7c n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n nhanh ch\u00f3ng ph\u1ee5c h\u1ed3i v\u00e0 s\u1eb5n s\u00e0ng cho nh\u1eefng c\u00fa ch\u1ea1y ti\u1ebfp theo.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Khi \u0111\u00e3 hi\u1ec3u r\u00f5 v\u1ec1 nhu c\u1ea7u dinh d\u01b0\u1ee1ng v\u00e0 th\u1eddi \u0111i\u1ec3m ti\u00eau th\u1ee5, b\u01b0\u1edbc ti\u1ebfp theo l\u00e0 t\u00ecm hi\u1ec3u v\u1ec1 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

Thanh n\u0103ng l\u01b0\u1ee3ng: Gi\u1ea3i ph\u00e1p ti\u1ec7n l\u1ee3i<\/strong><\/h3>\n\n\n\n

Thanh n\u0103ng l\u01b0\u1ee3ng l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn nh\u1ea5t cho nh\u1eefng ng\u01b0\u1eddi tham gia ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i. Ch\u00fang th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u carbohydrate, \u00edt protein v\u00e0 ch\u1ea5t b\u00e9o, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng mang theo trong t\u00fai v\u00e0 ti\u00eau th\u1ee5 ngay tr\u00ean \u0111\u01b0\u1eddng ch\u1ea1y.<\/p>\n\n\n\n

\u0110i\u1ec1u th\u00fa v\u1ecb l\u00e0 c\u00f3 nhi\u1ec1u lo\u1ea1i thanh n\u0103ng l\u01b0\u1ee3ng kh\u00e1c nhau tr\u00ean th\u1ecb tr\u01b0\u1eddng, t\u01b0\u01a1ng \u1ee9ng v\u1edbi s\u1edf th\u00edch v\u00e0 nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a t\u1eebng ng\u01b0\u1eddi. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed nghi\u1ec7m nhi\u1ec1u lo\u1ea1i \u0111\u1ec3 t\u00ecm ra s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi m\u00ecnh.<\/p>\n\n\n\n

Gel n\u0103ng l\u01b0\u1ee3ng: Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u00ec<\/strong><\/h3>\n\n\n\n

Gel n\u0103ng l\u01b0\u1ee3ng l\u00e0 m\u1ed9t s\u1ea3n ph\u1ea9m tuy\u1ec7t v\u1eddi cho nh\u1eefng ai c\u1ea7n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y. V\u1edbi n\u1ed3ng \u0111\u1ed9 carbohydrate cao, gel d\u1ec5 ti\u00eau h\u00f3a v\u00e0 gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i s\u1ee9c l\u1ef1c ch\u1ec9 trong v\u00e0i ph\u00fat.<\/p>\n\n\n\n

Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng m\u1ed9t s\u1ed1 lo\u1ea1i gel c\u0169ng c\u00f3 ch\u1ee9a caffeine. N\u1ebfu b\u1ea1n nh\u1ea1y c\u1ea3m v\u1edbi caffeine, h\u00e3y \u0111\u1ecdc k\u1ef9 th\u00e0nh ph\u1ea7n tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng. H\u01a1n n\u1eefa, \u0111\u1eebng qu\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc sau khi ti\u00eau th\u1ee5 gel \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n

B\u00e1nh dinh d\u01b0\u1ee1ng: L\u1ef1a ch\u1ecdn ngon mi\u1ec7ng<\/strong><\/h3>\n\n\n\n

B\u00e1nh dinh d\u01b0\u1ee1ng c\u0169ng l\u00e0 m\u1ed9t s\u1ef1 l\u1ef1a ch\u1ecdn th\u00fa v\u1ecb d\u00e0nh cho nh\u1eefng ai th\u00edch \u0103n v\u1eb7t gi\u1eefa c\u00e1c bu\u1ed5i ch\u1ea1y. T\u01b0\u01a1ng t\u1ef1 nh\u01b0 gel, b\u00e1nh dinh d\u01b0\u1ee1ng th\u01b0\u1eddng d\u1ec5 ti\u00eau h\u00f3a v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00e0m b\u00e1nh dinh d\u01b0\u1ee1ng t\u1ea1i nh\u00e0 v\u1edbi c\u00e1c nguy\u00ean li\u1ec7u nh\u01b0 b\u1ed9t y\u1ebfn m\u1ea1ch, m\u1eadt ong v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t ch\u1ea5t l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m m\u00e0 c\u00f2n t\u1ea1o ra nh\u1eefng m\u00f3n \u0103n ngon mi\u1ec7ng v\u00e0 b\u1ed5 d\u01b0\u1ee1ng.<\/p>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng h\u1ed7n h\u1ee3p<\/strong><\/h2>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng h\u1ed7n h\u1ee3p kh\u00f4ng ch\u1ec9 l\u00e0 th\u1ee9c u\u1ed1ng gi\u1ea3i kh\u00e1t m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng h\u1eefu \u00edch cho ng\u01b0\u1eddi y\u00eau th\u00edch ch\u1ea1y b\u1ed9. Ch\u00fang th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u th\u00e0nh ph\u1ea7n b\u1ed5 sung \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i v\u00e0 n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng th\u1ec3 thao: Cung c\u1ea5p \u0111i\u1ec7n gi\u1ea3i<\/strong><\/h3>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng th\u1ec3 thao l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean. Ch\u00fang \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 thay th\u1ebf c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i m\u00e0 c\u01a1 th\u1ec3 m\u1ea5t \u0111i trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Ngo\u00e0i ra, nhi\u1ec1u lo\u1ea1i \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao c\u0169ng ch\u1ee9a carbohydrate, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

H\u00e3y l\u1ef1a ch\u1ecdn \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao kh\u00f4ng c\u00f3 caffeine n\u1ebfu b\u1ea1n mu\u1ed1n tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc. Nh\u1edb \u0111\u1ecdc nh\u00e3n \u0111\u1ec3 t\u00ecm ra s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng ph\u1ee5c h\u1ed3i: H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/strong><\/h3>\n\n\n\n

\u0110\u1ed3 u\u1ed1ng ph\u1ee5c h\u1ed3i th\u01b0\u1eddng \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u1edbi m\u1ee5c ti\u00eau cung c\u1ea5p protein v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Nh\u1eefng s\u1ea3n ph\u1ea9m n\u00e0y th\u01b0\u1eddng c\u00f3 h\u00e0m l\u01b0\u1ee3ng protein cao v\u00e0 c\u00f3 th\u1ec3 r\u1ea5t ngon mi\u1ec7ng.<\/p>\n\n\n\n

N\u1ebfu b\u1ea1n kh\u00f4ng th\u00edch u\u1ed1ng s\u1eefa ho\u1eb7c c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, h\u00e3y t\u00ecm nh\u1eefng lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ph\u1ee5c h\u1ed3i t\u1eeb th\u1ef1c v\u1eadt ch\u1ee9a protein \u0111\u1eadu n\u00e0nh ho\u1eb7c \u0111\u1eadu h\u00e0 lan. \u0110\u00e2y l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi cho nh\u1eefng ai \u0103n chay ho\u1eb7c \u0103n ki\u00eang.<\/p>\n\n\n\n

T\u00ednh n\u0103ng th\u1ef1c ph\u1ea9m n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h2>\n\n\n\n

Khi l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m n\u0103ng l\u01b0\u1ee3ng, t\u00ednh n\u0103ng c\u1ee7a s\u1ea3n ph\u1ea9m c\u0169ng l\u00e0 \u0111i\u1ec1u c\u1ea7n c\u00e2n nh\u1eafc. Nhi\u1ec1u ng\u01b0\u1eddi gi\u1edd \u0111\u00e2y t\u00ecm ki\u1ebfm c\u00e1c s\u1ea3n ph\u1ea9m kh\u00f4ng ch\u1ee9a gluten, gi\u00e0u ch\u1ea5t x\u01a1, ho\u1eb7c h\u1eefu c\u01a1 \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

Kh\u00f4ng ch\u1ee9a gluten: D\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m<\/strong><\/h3>\n\n\n\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 b\u1ecb d\u1ecb \u1ee9ng v\u1edbi gluten, v\u00ec v\u1eady h\u1ecd c\u1ea7n t\u00ecm ki\u1ebfm c\u00e1c s\u1ea3n ph\u1ea9m kh\u00f4ng ch\u1ee9a gluten. May m\u1eafn thay, ng\u00e0y nay c\u00f3 r\u1ea5t nhi\u1ec1u l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng ch\u1ee9a gluten tr\u00ean th\u1ecb tr\u01b0\u1eddng, t\u1eeb thanh n\u0103ng l\u01b0\u1ee3ng \u0111\u1ebfn gel.<\/p>\n\n\n\n

C\u00e1 nh\u00e2n t\u00f4i ngh\u0129 r\u1eb1ng vi\u1ec7c kh\u00f4ng ch\u1ee9a gluten kh\u00f4ng ch\u1ec9 d\u00e0nh ri\u00eang cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb d\u1ecb \u1ee9ng m\u00e0 c\u00f2n l\u00e0 m\u1ed9t xu h\u01b0\u1edbng t\u00edch c\u1ef1c trong dinh d\u01b0\u1ee1ng, b\u1edfi n\u00f3 gi\u00fap \u0111a d\u1ea1ng h\u00f3a s\u1ea3n ph\u1ea9m v\u00e0 t\u1ea1o c\u01a1 h\u1ed9i cho m\u1ecdi ng\u01b0\u1eddi tr\u1ea3i nghi\u1ec7m nh\u1eefng m\u00f3n \u0103n m\u1edbi.<\/p>\n\n\n\n

Gi\u00e0u ch\u1ea5t x\u01a1: H\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a<\/strong><\/h3>\n\n\n\n

Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 lu\u00f4n \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y. Ch\u00fang kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 h\u1ec7 ti\u00eau h\u00f3a t\u1ed1t. Nh\u1eefng s\u1ea3n ph\u1ea9m n\u0103ng l\u01b0\u1ee3ng gi\u00e0u ch\u1ea5t x\u01a1 s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n trong su\u1ed1t chuy\u1ebfn ch\u1ea1y.<\/p>\n\n\n\n

B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung ch\u1ea5t x\u01a1 qua c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, hoa qu\u1ea3 v\u00e0 rau xanh. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

H\u1eefu c\u01a1 v\u00e0 kh\u00f4ng bi\u1ebfn \u0111\u1ed5i gen: L\u1ef1a ch\u1ecdn an to\u00e0n<\/strong><\/h3>\n\n\n\n

Ng\u00e0y c\u00e0ng nhi\u1ec1u ng\u01b0\u1eddi ti\u00eau d\u00f9ng \u0111ang chuy\u1ec3n sang ch\u1ecdn c\u00e1c s\u1ea3n ph\u1ea9m h\u1eefu c\u01a1 v\u00e0 kh\u00f4ng bi\u1ebfn \u0111\u1ed5i gen (non-GMO). Nh\u1eefng s\u1ea3n ph\u1ea9m n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1ea3n xu\u1ea5t theo ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean, kh\u00f4ng s\u1eed d\u1ee5ng h\u00f3a ch\u1ea5t \u0111\u1ed9c h\u1ea1i, mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n cho ng\u01b0\u1eddi ti\u00eau d\u00f9ng.<\/p>\n\n\n\n

T\u00f4i ngh\u0129 r\u1eb1ng vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m h\u1eefu c\u01a1 l\u00e0 m\u1ed9t \u0111\u1ea7u t\u01b0 cho s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i, gi\u00fap c\u1ea3i thi\u1ec7n kh\u00f4ng ch\u1ec9 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n b\u1ea3o v\u1ec7 m\u00f4i tr\u01b0\u1eddng.<\/p>\n\n\n\n

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

L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 v\u1ec1 vi\u1ec7c ti\u00eau th\u1ee5 \u0111\u1ee7 calo hay carbohydrate. \u0110\u00e2y l\u00e0 m\u1ed9t ngh\u1ec7 thu\u1eadt k\u1ebft h\u1ee3p gi\u1eefa ki\u1ebfn th\u1ee9c dinh d\u01b0\u1ee1ng, th\u1eddi \u0111i\u1ec3m ti\u00eau th\u1ee5 v\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u00e1 nh\u00e2n.<\/p>\n\n\n\n

Hy v\u1ecdng r\u1eb1ng b\u00e0i vi\u1ebft n\u00e0y \u0111\u00e3 gi\u00fap b\u1ea1n c\u00f3 th\u00eam th\u00f4ng tin h\u1eefu \u00edch \u0111\u1ec3 chu\u1ea9n b\u1ecb cho c\u00e1c chuy\u1ebfn ch\u1ea1y c\u1ee7a m\u00ecnh. H\u00e3y ghi nh\u1edb r\u1eb1ng, m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 nh\u1eefng nhu c\u1ea7u dinh d\u01b0\u1ee1ng kh\u00e1c nhau, v\u00ec v\u1eady h\u00e3y t\u1ef1 th\u1eed nghi\u1ec7m \u0111\u1ec3 t\u00ecm ra c\u00f4ng th\u1ee9c th\u00e0nh c\u00f4ng cho ri\u00eang m\u00ecnh!<\/p>","protected":false},"excerpt":{"rendered":"

L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua \u0111\u1ed1i v\u1edbi nh\u1eefng ai y\u00eau th\u00edch b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9. Vi\u1ec7c hi\u1ec3u r\u00f5 v\u1ec1 dinh d\u01b0\u1ee1ng, th\u1eddi \u0111i\u1ec3m ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng n\u0103ng l\u01b0\u1ee3ng, c\u0169ng nh\u01b0 c\u00e1c […]<\/p>","protected":false},"author":5,"featured_media":2333,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nL\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/lua-chon-thuc-an-va-do-uong-nang-luong-cho-chuyen-chay-bo-duong-dai\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ef1a Ch\u1ecdn Th\u1ee9c \u0103n v\u00e0 \u0110\u1ed3 u\u1ed1ng N\u0103ng l\u01b0\u1ee3ng cho chuy\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i - 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