{"id":12679,"date":"2024-06-15T10:17:15","date_gmt":"2024-06-15T03:17:15","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=12679"},"modified":"2024-06-15T11:05:26","modified_gmt":"2024-06-15T04:05:26","slug":"chien-luoc-nap-nang-luong-cho-the-thao-suc-ben-ket-hop-glucose-va-fructose","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/chien-luoc-nap-nang-luong-cho-the-thao-suc-ben-ket-hop-glucose-va-fructose\/","title":{"rendered":"Chi\u1ebfn L\u01b0\u1ee3c N\u1ea1p N\u0103ng L\u01b0\u1ee3ng cho Th\u1ec3 Thao S\u1ee9c B\u1ec1n: K\u1ebft H\u1ee3p Glucose v\u00e0 Fructose"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u b\u1ea5t ch\u1ea5p chi\u1ebfn l\u01b0\u1ee3c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng c\u1ee7a m\u00ecnh? K\u1ebft h\u1ee3p glucose v\u00e0 fructose c\u00f3 th\u1ec3 l\u00e0 v\u0169 kh\u00ed b\u00ed m\u1eadt m\u1edbi c\u1ee7a b\u1ea1n.<\/p><p>Cho d\u00f9 b\u1ea1n l\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean d\u00e0y d\u1eb7n kinh nghi\u1ec7m hay m\u1edbi b\u1eaft \u0111\u1ea7u, c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c b\u1ec1n \u0111\u1ec1u y\u00eau c\u1ea7u r\u1ea5t nhi\u1ec1u t\u1eeb c\u01a1 th\u1ec3 b\u1ea1n. M\u1ed9t ch\u00eca kh\u00f3a \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch, b\u1ea5t k\u1ec3 tr\u00ecnh \u0111\u1ed9 c\u1ee7a b\u1ea1n, l\u00e0 hi\u1ec3u c\u00e1ch c\u01a1 th\u1ec3 b\u1ea1n s\u1eed d\u1ee5ng c\u00e1c ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 carbohydrate. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 c\u00e1ch c\u01a1 th\u1ec3 b\u1ea1n x\u1eed l\u00fd carbs, t\u1ea1i sao vi\u1ec7c k\u1ebft h\u1ee3p glucose v\u00e0 fructose c\u00f3 th\u1ec3 t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng trong t\u1eadp luy\u1ec7n v\u00e0 c\u00e1c m\u1eb9o b\u1ed5 sung cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ee7a m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2024\/02\/22135822\/22449_Blog_1200.jpg\" alt=\"\" style=\"width:905px;height:auto\"\/><\/figure><\/div><h2 class=\"wp-block-heading\"><strong>Hi\u1ec3u v\u1ec1 H\u1ec7 Th\u1ed1ng V\u1eadn Chuy\u1ec3n Carbohydrate: SGLT1 v\u00e0 GLUT5<\/strong><\/h2><p>C\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 c\u00e1c ch\u1ea5t v\u1eadn chuy\u1ec3n c\u1ee5 th\u1ec3 nh\u1eb1m h\u1ea5p th\u1ee5 c\u00e1c lo\u1ea1i \u0111\u01b0\u1eddng kh\u00e1c nhau. M\u1ed9t c\u00e1ch ch\u00ednh \u0111\u1ec3 h\u1ea5p th\u1ee5 glucose l\u00e0 th\u00f4ng qua ch\u1ea5t v\u1eadn chuy\u1ec3n SGLT1, trong khi vi\u1ec7c h\u1ea5p th\u1ee5 fructose l\u1ea1i s\u1eed d\u1ee5ng ch\u1ea5t v\u1eadn chuy\u1ec3n GLUT5. Khi b\u1ea1n ch\u1ec9 ti\u00eau th\u1ee5 glucose, c\u00e1c ch\u1ea5t v\u1eadn chuy\u1ec3n SGLT1 c\u00f3 th\u1ec3 b\u1ecb b\u00e3o h\u00f2a, h\u1ea1n ch\u1ebf vi\u1ec7c h\u1ea5p th\u1ee5 glucose xu\u1ed1ng c\u00f2n kho\u1ea3ng 60 gram m\u1ed7i gi\u1edd.<\/p><p>C\u00e1c tay \u0111ua xe \u0111\u1ea1p WorldTour tham gia c\u00e1c cu\u1ed9c \u0111ua xe \u0111\u1ea1p c\u01b0\u1eddng \u0111\u1ed9 cao th\u01b0\u1eddng ti\u00eau th\u1ee5 t\u1eeb 100 \u0111\u1ebfn 120 gram carbohydrate m\u1ed7i gi\u1edd. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 cao n\u00e0y l\u00e0 do nhu c\u1ea7u kh\u1eaft khe c\u1ee7a m\u00f4n \u0111ua xe \u0111\u1ea1p chuy\u00ean nghi\u1ec7p, n\u01a1i duy tr\u00ec m\u1ee9c glucose cao cho c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 v\u00e0 kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c l\u00e0 r\u1ea5t quan tr\u1ecdng. Kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng m\u1ed9t l\u01b0\u1ee3ng l\u1edbn carbohydrate nh\u01b0 v\u1eady th\u01b0\u1eddng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 th\u00edch nghi chuy\u00ean bi\u1ec7t, cho ph\u00e9p c\u01a1 th\u1ec3 h\u1ecd x\u1eed l\u00fd hi\u1ec7u qu\u1ea3 c\u00e1c carbohydrate n\u00e0y trong nh\u1eefng th\u1ec3 thao c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p><p>\u0110\u1ed1i v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng b\u1ec1n b\u1ec9 r\u1ed9ng h\u01a1n, l\u01b0\u1ee3ng ti\u00eau th\u1ee5 60-90 gram m\u1ed7i gi\u1edd l\u00e0 \u0111\u1ee7 cho nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng. C\u01b0\u1eddng \u0111\u1ed9 c\u1ee5 th\u1ec3 t\u01b0\u01a1ng quan v\u1edbi ph\u1ea1m vi n\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o m\u00f4n th\u1ec3 thao v\u00e0 th\u1ec3 tr\u1ea1ng c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3i chung, khuy\u1ebfn ngh\u1ecb n\u00e0y \u00e1p d\u1ee5ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng b\u1ec1n b\u1ec9 c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh \u0111\u1ebfn cao. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111\u1eb7c tr\u01b0ng b\u1edfi n\u1ed7 l\u1ef1c duy tr\u00ec kh\u00f4ng ph\u1ea3i l\u00e0 t\u1ed1i \u0111a nh\u01b0ng v\u1eabn \u0111\u00f2i h\u1ecfi \u0111\u1ea7u ra n\u0103ng l\u01b0\u1ee3ng \u0111\u00e1ng k\u1ec3 v\u00e0 li\u00ean t\u1ee5c.<\/p><h2 class=\"wp-block-heading\"><strong>Nhu C\u1ea7u Carbohydrate D\u1ef1a Tr\u00ean Th\u1eddi Gian S\u1ef1 Ki\u1ec7n<\/strong><\/h2><p>\u0110\u1ed1i v\u1edbi c\u00e1c s\u1ef1 ki\u1ec7n th\u1ec3 thao k\u00e9o d\u00e0i 4-5 gi\u1edd, b\u1ea1n th\u01b0\u1eddng c\u1ea7n n\u1ea1p carbohydrate nhi\u1ec1u h\u01a1n h\u01a1n \u0111\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t t\u1ed1i \u01b0u. \u0110i\u1ec1u n\u00e0y l\u00e0 do vi\u1ec7c d\u1ef1 d\u1ef1 tr\u1eef glycogen (d\u1ea1ng carbohydrate d\u1ef1 tr\u1eef c\u1ee7a c\u01a1 th\u1ec3) b\u1ecb h\u1ea1n ch\u1ebf v\u00e0 c\u00f3 th\u1ec3 b\u1ecb suy gi\u1ea3m trong th\u1eddi gian t\u1eadp luy\u1ec7n. C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 nh\u1eafm \u0111\u1ebfn m\u1ee9c cao h\u01a1n trong ph\u1ea1m vi 60-120 gram m\u1ed7i gi\u1edd, t\u00f9y thu\u1ed9c v\u00e0o kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a h\u1ecd v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n.<\/p><p>Trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao s\u1ee9c b\u1ec1n kh\u1eafc nghi\u1ec7t nh\u1ea5t , nhu c\u1ea7u carbohydrate r\u1ea5t ph\u1ee9c t\u1ea1p v\u00e0 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3. M\u1eb7c d\u00f9 l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o cao  r\u1ea5t quan tr\u1ecdng, nh\u01b0ng c\u01b0\u1eddng \u0111\u1ed9 th\u01b0\u1eddng th\u1ea5p h\u01a1n so v\u1edbi c\u00e1c s\u1ef1 ki\u1ec7n ng\u1eafn h\u01a1n, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 s\u1eed d\u1ee5ng carbohydrate. Ngo\u00e0i ra, s\u1ef1 tho\u1ea3i m\u00e1i c\u1ee7a \u0111\u01b0\u1eddng ti\u00eau h\u00f3a ,kh\u1ea3 n\u0103ng ti\u00eau th\u1ee5 v\u00e0 ti\u00eau h\u00f3a th\u1ee9c \u0103n tr\u1edf th\u00e0nh nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng h\u01a1n trong th\u1eddi gian d\u00e0i. V\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 ti\u00eau th\u1ee5 carbohydrate v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p h\u01a1n m\u1ed7i gi\u1edd so v\u1edbi c\u00e1c s\u1ef1 ki\u1ec7n v\u1edbi th\u1eddi gian ng\u1eafn h\u01a1n nh\u01b0ng t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o vi\u1ec7c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng li\u00ean t\u1ee5c v\u00e0 th\u1ed1ng nh\u1ea5t \u0111\u1ec3 ng\u0103n ng\u1eeba s\u1ee5t gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec s\u1ee9c b\u1ec1n.<\/p><p><\/p><h2 class=\"wp-block-heading\"><strong>3 L\u1ee3i \u00cdch Ch\u00ednh c\u1ee7a Vi\u1ec7c Tr\u1ed9n Chung Glucose v\u00e0 Fructose<\/strong><\/h2><p>B\u1eb1ng c\u00e1ch b\u1ed5 sung fructose, s\u1eed d\u1ee5ng m\u1ed9t ch\u1ea5t v\u1eadn chuy\u1ec3n ri\u00eang bi\u1ec7t so v\u1edbi glucose, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ed5ng l\u01b0\u1ee3ng carbohydrate h\u1ea5p th\u1ee5, do \u0111\u00f3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng s\u1eb5n c\u00f3. L\u01b0\u1ee3ng \u0111\u01b0\u1eddng h\u1ed7n h\u1ee3p n\u00e0y d\u1eabn \u0111\u1ebfn qu\u00e1 tr\u00ecnh oxy h\u00f3a carbohydrate t\u1ed5ng th\u1ec3 l\u1edbn h\u01a1n so v\u1edbi vi\u1ec7c ch\u1ec9 ti\u00eau th\u1ee5 glucose. M\u1eb7c d\u00f9 c\u00e1c ch\u1ea5t v\u1eadn chuy\u1ec3n glucose c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb b\u00e3o h\u00f2a, fructose v\u1eabn c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5, cho ph\u00e9p h\u1ea5p th\u1ee5 th\u00eam carbohydrate.<\/p><p>Vi\u1ec7c tr\u1ed9n fructose v\u00e0 glucose mang l\u1ea1i ba l\u1ee3i \u00edch ch\u00ednh cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean b\u1ec1n b\u1ec9:<\/p><ol class=\"wp-block-list\"><li>\u0110\u1ea3m b\u1ea3o cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh: Duy tr\u00ec t\u1ed1c \u0111\u1ed9 oxy h\u00f3a carbohydrate cao trong qu\u00e1 tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c k\u00e9o d\u00e0i l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao. S\u1ef1 h\u1ea5p th\u1ee5 k\u1ebft h\u1ee3p c\u1ee7a glucose v\u00e0 fructose \u0111\u1ea3m b\u1ea3o cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.<\/li>\n\n<li>Tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111\u01b0\u1eddng ti\u00eau h\u00f3a (GI): Ch\u1ec9 ti\u00eau th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng l\u1edbn glucose c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111\u01b0\u1eddng ti\u00eau h\u00f3a. Tuy nhi\u00ean, vi\u1ec7c s\u1eed d\u1ee5ng c\u1ea3 glucose v\u00e0 fructose gi\u00fap gi\u1ea3m thi\u1ec3u r\u1ee7i ro n\u00e0y, v\u00ec qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 fructose kh\u00f4ng c\u1ea1nh tranh v\u1edbi glucose, do \u0111\u00f3 gi\u1ea3m c\u0103ng th\u1eb3ng \u0111\u01b0\u1eddng ti\u00eau h\u00f3a.<\/li>\n\n<li>Ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng: S\u1ef1 k\u1ebft h\u1ee3p n\u00e0y cho ph\u00e9p c\u01a1 th\u1ec3 duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i h\u01a1n, \u0111i\u1ec1u c\u1ea7n thi\u1ebft trong c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c b\u1ec1n.<\/li><\/ol><div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/img.freepik.com\/free-photo\/medium-shot-woman-drinking-water_23-2148774239.jpg?t=st=1718421396~exp=1718424996~hmac=ba72746d27c5b03c06556e102c75738d4a06321475145dfa45e5f117e78d302c&amp;w=1380\" alt=\"\"\/><\/figure><\/div><h2 class=\"wp-block-heading\"><strong>B\u1ed5 sung Fructose v\u00e0 Glucose: L\u1eddi khuy\u00ean cho v\u1eadn \u0111\u1ed9ng vi\u00ean<\/strong><\/h2><p>M\u1eb7c d\u00f9 kho\u1ea3ng 60 gram glucose c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 m\u1ed7i gi\u1edd, nh\u01b0ng vi\u1ec7c b\u1ed5 sung th\u00eam fructose s\u1ebd t\u0103ng c\u01b0\u1eddng th\u00eam kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 carbohydrate. T\u1ef7 l\u1ec7 0,8 : 1 ( fructose v\u1edbi glucose ) \u0111\u01b0\u1ee3c coi l\u00e0 t\u1ec9 l\u1ec7 hi\u1ec7u qu\u1ea3 cho vi\u1ec7c h\u1ea5p th\u1ee5. C\u00e1c h\u1ed7n h\u1ee3p nh\u01b0 v\u1eady cho ph\u00e9p b\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 carbohydrate cao h\u01a1n c\u0169ng nh\u01b0 gi\u1ea3m thi\u1ec3u s\u1ef1 kh\u00f3 ch\u1ecbu v\u1edbi \u0111\u01b0\u1eddng ti\u00eau ho\u00e1, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng trong c\u1ea3 c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i.<\/p><p>\u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a vi\u1ec7c h\u1ea5p th\u1ee5 carbohydrate trong nh\u1eefng l\u1ea7n ch\u1ea1y, \u0111\u1ea1p xe ho\u1eb7c b\u01a1i \u0111\u01b0\u1eddng d\u00e0i, h\u00e3y b\u1ed5 sung fructose v\u00e0 glucose \u0111\u00fang c\u00e1ch:<\/p><ul class=\"wp-block-list\"><li>B\u1eaft \u0111\u1ea7u v\u1edbi t\u1ef7 l\u1ec7 fructose-glucose 0,8: 1 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh d\u1ef1a tr\u00ean kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u00e1 nh\u00e2n v\u00e0 nhu c\u1ea7u v\u1ec1 hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n.<\/li>\n\n<li>T\u0103ng d\u1ea7n l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ec3 th\u00edch nghi v\u1edbi h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n.<\/li>\n\n<li>Lu\u00f4n lu\u00f4n k\u1ebft h\u1ee3p l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o v\u1edbi \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 natri \u0111\u1ec3 th\u00fac \u0111\u1ea9y vi\u1ec7c h\u1ea5p th\u1ee5 v\u00e0 gi\u1ea3m kh\u00f3 ch\u1ecbu \u1edf \u0111\u01b0\u1eddng ti\u00eau h\u00f3a.<\/li>\n\n<li>Th\u1ef1c h\u00e0nh chi\u1ebfn l\u01b0\u1ee3c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n trong c\u00e1c bu\u1ed5i t\u1eadp \u0111\u1ec3 m\u00f4 ph\u1ecfng c\u00e1c \u0111i\u1ec1u ki\u1ec7n thi \u0111\u1ea5u.<\/li><\/ul><p>Hi\u1ec3u \u0111\u01b0\u1ee3c c\u00e1ch c\u01a1 th\u1ec3 b\u1ea1n h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng carbohydrate c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n. Vi\u1ec7c k\u1ebft h\u1ee3p glucose v\u00e0 fructose m\u1ed9t c\u00e1ch chi\u1ebfn l\u01b0\u1ee3c s\u1ebd n\u00e2ng cao m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n, duy tr\u00ec hi\u1ec7u su\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i h\u01a1n v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 r\u1ed1i lo\u1ea1n \u0111\u01b0\u1eddng ti\u00eau h\u00f3a.<\/p><p>Ngu\u1ed3n : <a href=\"https:\/\/www.trainingpeaks.com\/blog\/glucose-and-fructose-in-endurance-sport\/\" target=\"_blank\" rel=\"noopener\">trainingpeaks.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u b\u1ea5t ch\u1ea5p chi\u1ebfn l\u01b0\u1ee3c n\u1ea1p n\u0103ng<\/p>","protected":false},"author":1,"featured_media":12684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[173],"tags":[],"class_list":["post-12679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong-the-thao"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/Chien-Luoc-Nap-Nang-Luong-1.jpg","author_info":{"display_name":"duycan2000","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/duycan2000\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/Chien-Luoc-Nap-Nang-Luong-1.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12679"}],"collection":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=12679"}],"version-history":[{"count":1,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12679\/revisions"}],"predecessor-version":[{"id":12680,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12679\/revisions\/12680"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/12684"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=12679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=12679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=12679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}