{"id":12696,"date":"2024-06-22T17:28:47","date_gmt":"2024-06-22T10:28:47","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=12696"},"modified":"2024-06-22T17:45:04","modified_gmt":"2024-06-22T10:45:04","slug":"can-bao-nhieu-carb-de-toi-uu-hoa-qua-trinh-phuc-hoi-sau-khi-tap-luyen","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/can-bao-nhieu-carb-de-toi-uu-hoa-qua-trinh-phuc-hoi-sau-khi-tap-luyen\/","title":{"rendered":"C\u1ea7n bao nhi\u00eau Carb \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau khi t\u1eadp luy\u1ec7n?"},"content":{"rendered":"<h3 class=\"wp-block-heading\">L\u01b0\u1ee3ng carbohydrate c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a ph\u1ee5c h\u1ed3i<\/h3><p>Theo Hi\u1ec7p h\u1ed9i Dinh d\u01b0\u1ee1ng Th\u1ec3 thao Qu\u1ed1c t\u1ebf (ISSN), c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7n ti\u00eau th\u1ee5 5-8g carbohydrate tr\u00ean m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec d\u1ef1 tr\u1eef glycogen. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i, nhu c\u1ea7u n\u00e0y c\u00f3 th\u1ec3 t\u0103ng l\u00ean 10g\/kg, v\u00e0 th\u1eadm ch\u00ed l\u00e0 8-12g\/kg khi b\u1ea1n l\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean b\u1ec1n b\u1ec9 \u0111ang luy\u1ec7n t\u1eadp ch\u0103m ch\u1ec9.<\/p><p>Khi t\u1eadp trung v\u00e0o l\u01b0\u1ee3ng carbohydrate sau t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean nh\u1eafm t\u1edbi 1,2g\/kg m\u1ed7i gi\u1edd trong 4 gi\u1edd \u0111\u1ea7u ti\u00ean sau khi t\u1eadp. Sau \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung v\u00e0o t\u1ed5ng l\u01b0\u1ee3ng carbohydrate h\u00e0ng ng\u00e0y (kho\u1ea3ng 8g\/kg).<\/p><p>L\u00fd do cho vi\u1ec7c n\u1ea1p carbohydrate ngay sau khi t\u1eadp luy\u1ec7n l\u00e0 v\u00ec c\u01a1 th\u1ec3 l\u00fac n\u00e0y \u0111ang trong giai \u0111o\u1ea1n d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 glucose nh\u1ea5t. C\u00e1c th\u1ee5 th\u1ec3 GLUT4 \u0111\u00e3 di chuy\u1ec3n \u0111\u1ebfn m\u00e0ng t\u1ebf b\u00e0o trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 s\u1ebd tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u sau 30-60 ph\u00fat. Vi\u1ec7c h\u1ea5p th\u1ee5 nhanh ch\u00f3ng s\u1ebd gi\u1ea3m d\u1ea7n theo th\u1eddi gian.<\/p><p>Trong 4 gi\u1edd \u0111\u1ea7u ti\u00ean \u0111\u00f3, m\u1ed9t quy t\u1eafc chung l\u00e0 tu\u00e2n theo t\u1ef7 l\u1ec7 4:1 c\u1ee7a carbohydrate v\u00e0 protein.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1.jpg\" alt=\"\" class=\"wp-image-12698\" style=\"width:836px;height:auto\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1.jpg 1280w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-18x10.jpg 18w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-860x484.jpg 860w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-24x14.jpg 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-36x20.jpg 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-48x27.jpg 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-430x242.jpg 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-700x394.jpg 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/1-150x84.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure><\/div><h3 class=\"wp-block-heading\">T\u0103ng t\u1ed1c \u0111\u1ed9 h\u1ea5p th\u1ee5 carbohydrate<\/h3><p>B\u1ea1n c\u00f3 th\u1ec3 xem x\u00e9t lo\u1ea1i carbohydrate b\u1ea1n ch\u1ecdn \u0111\u1ec3 b\u1ed5 sung glycogen. K\u1ebft h\u1ee3p glucose v\u00e0 fructose c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i v\u00ec c\u00e1c con \u0111\u01b0\u1eddng h\u1ea5p th\u1ee5 c\u1ee7a ch\u00fang kh\u00e1c nhau. C\u00e1c ch\u1ea5t v\u1eadn chuy\u1ec3n glucose th\u01b0\u1eddng \u0111\u1ea1t gi\u1edbi h\u1ea1n kho\u1ea3ng 60g\/gi\u1edd, trong khi fructose s\u1eed d\u1ee5ng m\u1ed9t con \u0111\u01b0\u1eddng kh\u00e1c v\u00e0 th\u01b0\u1eddng gi\u1edbi h\u1ea1n kho\u1ea3ng 30g\/gi\u1edd. K\u1ebft h\u1ee3p c\u1ea3 hai c\u00f3 th\u1ec3 t\u0103ng t\u1ed5ng l\u01b0\u1ee3ng b\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 m\u1ed7i gi\u1edd.<\/p><p>T\u1ef7 l\u1ec7 2:1 l\u00e0 h\u01b0\u1edbng d\u1eabn chung, mi\u1ec5n l\u00e0 h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n ch\u1ecbu \u0111\u1ef1ng t\u1ed1t. Glucose v\u00e0 sucrose ho\u1eb7c maltodextrin v\u00e0 fructose l\u00e0 nh\u1eefng c\u1eb7p \u0111\u00f4i ho\u00e0n h\u1ea3o. \u0110\u01a1n gi\u1ea3n nh\u1ea5t l\u00e0 s\u1eed d\u1ee5ng \u0111\u01b0\u1eddng tr\u1eafng, v\u1ed1n l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p 50\/50 gi\u1eefa glucose v\u00e0 fructose.<\/p><h3 class=\"wp-block-heading\">Ch\u1ec9 s\u1ed1 glycemic<\/h3><p>Ch\u1ecdn c\u00e1c ngu\u1ed3n c\u00f3 ch\u1ec9 s\u1ed1 glycemic cao (&gt;70) trong 4 gi\u1edd \u0111\u1ea7u ti\u00ean c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t b\u01b0\u1edbc th\u00eam h\u1eefu \u00edch cho chi\u1ebfn l\u01b0\u1ee3c b\u1ed5 sung glycogen m\u1ea1nh m\u1ebd. \u0110i\u1ec1u n\u00e0y s\u1ebd l\u00e0m t\u0103ng insulin, gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 glucose v\u00e0o m\u00e1u v\u00e0 l\u01b0u tr\u1eef d\u01b0\u1edbi d\u1ea1ng glycogen.<\/p><h3 class=\"wp-block-heading\">Protein, caffeine v\u00e0 creatine\u2026<\/h3><p>Protein c\u0169ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng insulin, gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ea5p th\u1ee5 carbohydrate khi k\u1ebft h\u1ee3p v\u1edbi ch\u00fang. M\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean c\u0169ng th\u00eam caffeine (3-8 mg\/kg) v\u00e0 th\u1eadm ch\u00ed l\u00e0 creatine, m\u1eb7c d\u00f9 t\u00e1c \u0111\u1ed9ng c\u1ee7a creatine \u0111\u1ed1i v\u1edbi vi\u1ec7c l\u01b0u tr\u1eef glycogen c\u01a1 b\u1eafp l\u00e0 kh\u00e1c nhau.<\/p><p>B\u1ea3o \u0111\u1ea3m b\u1ea1n n\u1ea1p \u0111\u1ee7 vitamin B v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, v\u00ec ch\u00fang gi\u00fap chuy\u1ec3n h\u00f3a glucose th\u00e0nh adenosine triphosphate (ATP) \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng.<\/p><h3 class=\"wp-block-heading\">V\u00ed d\u1ee5 v\u1ec1 th\u1ef1c \u0111\u01a1n \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a l\u01b0\u1ee3ng carbohydrate<\/h3><p>M\u1ee5c ti\u00eau trung b\u00ecnh h\u00e0ng ng\u00e0y l\u00e0 8g\/kg \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a d\u1ef1 tr\u1eef glycogen. V\u00ed d\u1ee5, v\u1edbi m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean n\u1eb7ng 65kg, nhu c\u1ea7u s\u1ebd l\u00e0 520g carbohydrate m\u1ed7i ng\u00e0y.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2.jpg\" alt=\"\" class=\"wp-image-12697\" style=\"width:634px;height:auto\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2.jpg 1280w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-18x10.jpg 18w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-860x484.jpg 860w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-24x14.jpg 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-36x20.jpg 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-48x27.jpg 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-430x242.jpg 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-700x394.jpg 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/2-150x84.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure><\/div><h4 class=\"wp-block-heading\">Th\u1ef1c \u0111\u01a1n m\u1eabu cho m\u1ed9t ng\u00e0y:<\/h4><ul class=\"wp-block-list\"><li><strong>B\u1eefa s\u00e1ng<\/strong>: S\u1eefa chua Hy L\u1ea1p (100 calo, 7g carb), granola (234 calo, 41g carb), chu\u1ed1i l\u1edbn (121 calo, 31g carb), m\u1eadt ong (128 calo, 35g carb).<\/li>\n\n<li><strong>Tr\u01b0\u1edbc khi t\u1eadp<\/strong>: Tr\u00e1i c\u00e2y kh\u00f4 (80 calo, 19g carb).<\/li>\n\n<li><strong>Sau khi t\u1eadp<\/strong>: Whey protein (110 calo, 3g carb), xo\u00e0i s\u1ea5y (360 calo, 90g carb).<\/li>\n\n<li><strong>B\u1eefa tr\u01b0a<\/strong>: M\u1ef3 \u1ed1ng penne (400 calo, 84g carb), s\u1ed1t marinara (140 calo, 30g carb), b\u00e1nh m\u00ec Ph\u00e1p (348 calo, 66g carb).<\/li>\n\n<li><strong>B\u1eefa ph\u1ee5<\/strong>: B\u00e1nh muffin vi\u1ec7t qu\u1ea5t (360 calo, 50g carb).<\/li>\n\n<li><strong>B\u1eefa t\u1ed1i<\/strong>: \u0110\u00f9i g\u00e0 (173 calo), khoai lang (245 calo, 38g carb), c\u00e0 t\u00edm (21 calo, 5g carb), ng\u00f4 (100 calo, 21g carb).<\/li><\/ul><h3 class=\"wp-block-heading\">Nh\u1eefng \u0111i\u1ec3m c\u1ea7n ghi nh\u1edb:<\/h3><ul class=\"wp-block-list\"><li>M\u1ee5c ti\u00eau 5-8g carbohydrate\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec d\u1ef1 tr\u1eef glycogen.<\/li>\n\n<li>N\u1ebfu t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i, m\u1ee5c ti\u00eau 8-12g\/kg m\u1ed7i ng\u00e0y.<\/li>\n\n<li>Trong 4 gi\u1edd \u0111\u1ea7u ti\u00ean sau khi t\u1eadp luy\u1ec7n, nh\u1eafm \u0111\u1ebfn 1.2g\/kg m\u1ed7i gi\u1edd.<\/li>\n\n<li>Sau \u0111\u00f3, quay l\u1ea1i t\u1eadp trung v\u00e0o t\u1ed5ng l\u01b0\u1ee3ng carbohydrate h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n.<\/li><\/ul><h3 class=\"wp-block-heading\">Nhu c\u1ea7u carbohydrate sau t\u1eadp luy\u1ec7n c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n<\/h3><p>Nh\u1eefng con s\u1ed1 c\u1ee5 th\u1ec3 tr\u00ean \u0111\u00e2y l\u00e0 ch\u1ec9 s\u1ed1 t\u1ed5ng qu\u00e1t v\u00e0 c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n, c\u0169ng nh\u01b0 nh\u1eefng y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n kh\u00e1c nh\u01b0 m\u1ee9c \u0111\u1ed9 nh\u1ea1y c\u1ea3m v\u1edbi carbohydrate v\u00e0 kh\u1ea3 n\u0103ng ti\u00eau h\u00f3a.<\/p><p>\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 th\u1eed nghi\u1ec7m v\u00e0 t\u00ecm ra l\u01b0\u1ee3ng carbohydrate ph\u00f9 h\u1ee3p nh\u1ea5t cho b\u1ea3n th\u00e2n \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c n\u1ea1p \u0111\u1ee7 l\u01b0\u1ee3ng carbohydrate th\u00f4ng qua th\u1ef1c ph\u1ea9m, b\u1ea1n c\u00f3 th\u1ec3 xem x\u00e9t s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m b\u1ed5 sung carbohydrate \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u00e1p \u1ee9ng \u0111\u1ee7 nhu c\u1ea7u h\u00e0ng ng\u00e0y.<\/p><h3 class=\"wp-block-heading\">L\u1eddi k\u1ebft<\/h3><p>Vi\u1ec7c ti\u00eau th\u1ee5 \u0111\u1ee7 l\u01b0\u1ee3ng carbohydrate sau khi t\u1eadp luy\u1ec7n kh\u00f4ng ch\u1ec9 gi\u00fap ph\u1ee5c h\u1ed3i glycogen nhanh ch\u00f3ng m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t trong nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n ti\u1ebfp theo. \u0110\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111ang cung c\u1ea5p cho c\u01a1 th\u1ec3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 duy tr\u00ec v\u00e0 n\u00e2ng cao th\u00e0nh t\u00edch c\u1ee7a m\u00ecnh.<\/p><p>T\u00f9y ch\u1ec9nh chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u00e1 nh\u00e2n s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau th\u1ec3 thao c\u1ee7a m\u00ecnh.<\/p><p>Ngu\u1ed3n : <a href=\"https:\/\/www.precisionhydration.com\/performance-advice\/nutrition\/post-exercise-carbohydrate-recommendations\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.precisionhydration.com\/performance-advice\/nutrition\/post-exercise-carbohydrate-recommendations\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>L\u01b0\u1ee3ng carbohydrate c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a ph\u1ee5c h\u1ed3i Theo Hi\u1ec7p h\u1ed9i Dinh d\u01b0\u1ee1ng Th\u1ec3 thao Qu\u1ed1c t\u1ebf (ISSN),<\/p>","protected":false},"author":1,"featured_media":12700,"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-12696","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\/01-Hiboost-Post-1500-x-3000-1.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\/01-Hiboost-Post-1500-x-3000-1.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12696"}],"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=12696"}],"version-history":[{"count":2,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12696\/revisions"}],"predecessor-version":[{"id":12702,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12696\/revisions\/12702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/12700"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=12696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=12696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=12696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}