{"id":12737,"date":"2024-07-04T11:27:02","date_gmt":"2024-07-04T04:27:02","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=12737"},"modified":"2024-07-04T11:27:43","modified_gmt":"2024-07-04T04:27:43","slug":"su-met-moi-anh-huong-den-hieu-suat-the-thao-nhu-the-nao","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/su-met-moi-anh-huong-den-hieu-suat-the-thao-nhu-the-nao\/","title":{"rendered":"S\u1ef1 M\u1ec7t M\u1ecfi \u1ea2nh H\u01b0\u1edfng \u0110\u1ebfn Hi\u1ec7u Su\u1ea5t Th\u1ec3 Thao Nh\u01b0 Th\u1ebf N\u00e0o"},"content":{"rendered":"<p>M\u1ec7t m\u1ecfi l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi trong th\u1ec3 thao v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. Hi\u1ec3u r\u00f5 v\u1ec1 nguy\u00ean nh\u00e2n, c\u00e1ch th\u1ee9c \u1ea3nh h\u01b0\u1edfng v\u00e0 ph\u01b0\u01a1ng ph\u00e1p qu\u1ea3n l\u00fd m\u1ec7t m\u1ecfi l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o c\u00e1c kh\u00eda c\u1ea1nh c\u1ee7a m\u1ec7t m\u1ecfi, t\u1eeb c\u01a1 ch\u1ebf sinh l\u00fd \u0111\u1ebfn nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd hi\u1ec7u qu\u1ea3.<\/p><h4 class=\"wp-block-heading\">Nguy\u00ean Nh\u00e2n G\u00e2y Ra M\u1ec7t M\u1ecfi<\/h4><p><strong>M\u1ec7t M\u1ecfi Th\u1ec3 Ch\u1ea5t<\/strong><\/p><ol class=\"wp-block-list\"><li><strong>S\u1ef1 C\u1ea1n Ki\u1ec7t Glycogen<\/strong> Glycogen l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 b\u1eafp trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao. Khi c\u01a1 th\u1ec3 ti\u00eau th\u1ee5 h\u1ebft glycogen, s\u1ebd d\u1eabn \u0111\u1ebfn s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t. Glycogen \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef trong c\u01a1 b\u1eafp v\u00e0 gan, v\u00e0 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe v\u00e0 b\u01a1i l\u1ed9i. Khi ngu\u1ed3n glycogen c\u1ea1n ki\u1ec7t, c\u01a1 th\u1ec3 s\u1ebd chuy\u1ec3n sang s\u1eed d\u1ee5ng m\u1ee1 v\u00e0 protein l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng thay th\u1ebf, nh\u01b0ng qu\u00e1 tr\u00ecnh n\u00e0y kh\u00f4ng hi\u1ec7u qu\u1ea3 b\u1eb1ng vi\u1ec7c s\u1eed d\u1ee5ng glycogen.<\/li>\n\n<li><strong>S\u1ef1 T\u00edch L\u0169y Axit Lactic<\/strong> Qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng ho\u00e0n to\u00e0n s\u1ebd t\u1ea1o ra axit lactic, g\u00e2y ra c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c v\u00e0 m\u1ec7t m\u1ecfi trong c\u01a1 b\u1eafp. Axit lactic \u0111\u01b0\u1ee3c s\u1ea3n sinh khi c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb qu\u00e1 tr\u00ecnh h\u00f4 h\u1ea5p hi\u1ebfu kh\u00ed (s\u1eed d\u1ee5ng oxy) sang qu\u00e1 tr\u00ecnh h\u00f4 h\u1ea5p k\u1ef5 kh\u00ed (kh\u00f4ng s\u1eed d\u1ee5ng oxy). Khi t\u00edch l\u0169y trong c\u01a1 b\u1eafp, axit lactic s\u1ebd l\u00e0m gi\u1ea3m pH c\u01a1 b\u1eafp, g\u00e2y ra c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c v\u00e0 m\u1ec7t m\u1ecfi. Vi\u1ec7c lo\u1ea1i b\u1ecf axit lactic kh\u1ecfi c\u01a1 b\u1eafp l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n.<\/li>\n\n<li><strong>M\u1ea5t C\u00e2n B\u1eb1ng \u0110i\u1ec7n Gi\u1ea3i<\/strong> M\u1ea5t n\u01b0\u1edbc v\u00e0 c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i nh\u01b0 natri, kali, v\u00e0 magie c\u00f3 th\u1ec3 g\u00e2y ra s\u1ef1 co c\u1ee9ng c\u01a1 v\u00e0 m\u1ec7t m\u1ecfi. \u0110i\u1ec7n gi\u1ea3i l\u00e0 c\u00e1c ion mang \u0111i\u1ec7n t\u00edch d\u01b0\u01a1ng ho\u1eb7c \u00e2m, gi\u00fap duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc v\u00e0 pH trong c\u01a1 th\u1ec3, c\u0169ng nh\u01b0 h\u1ed7 tr\u1ee3 c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd kh\u00e1c nh\u01b0 d\u1eabn truy\u1ec1n th\u1ea7n kinh v\u00e0 co b\u00f3p c\u01a1. Khi m\u1ea5t c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i, c\u01a1 th\u1ec3 s\u1ebd g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c duy tr\u00ec c\u00e1c ch\u1ee9c n\u0103ng n\u00e0y, d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t.<\/li><\/ol><p><strong>M\u1ec7t M\u1ecfi Tinh Th\u1ea7n<\/strong><\/p><ol class=\"wp-block-list\"><li><strong>\u00c1p L\u1ef1c T\u00e2m L\u00fd<\/strong> \u00c1p l\u1ef1c thi \u0111\u1ea5u, k\u1ef3 v\u1ecdng t\u1eeb b\u1ea3n th\u00e2n v\u00e0 ng\u01b0\u1eddi kh\u00e1c, c\u0169ng nh\u01b0 c\u00e1c y\u1ebfu t\u1ed1 t\u00e2m l\u00fd kh\u00e1c c\u00f3 th\u1ec3 g\u00e2y ra m\u1ec7t m\u1ecfi tinh th\u1ea7n. \u00c1p l\u1ef1c n\u00e0y c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb nhi\u1ec1u ngu\u1ed3n kh\u00e1c nhau nh\u01b0 hu\u1ea5n luy\u1ec7n vi\u00ean, \u0111\u1ed3ng \u0111\u1ed9i, gia \u0111\u00ecnh v\u00e0 ng\u01b0\u1eddi h\u00e2m m\u1ed9. M\u1ec7t m\u1ecfi tinh th\u1ea7n kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m l\u00fd m\u00e0 c\u00f2n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi th\u1ec3 ch\u1ea5t do c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng v\u1edbi c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch s\u1ea3n sinh c\u00e1c hormone c\u0103ng th\u1eb3ng nh\u01b0 cortisol v\u00e0 adrenaline.<\/li>\n\n<li><strong>Thi\u1ebfu Ng\u1ee7<\/strong> Gi\u1ea5c ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c kh\u00f4ng ch\u1ea5t l\u01b0\u1ee3ng l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 t\u0103ng c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi. Gi\u1ea5c ng\u1ee7 l\u00e0 th\u1eddi gian c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, c\u0169ng nh\u01b0 lo\u1ea1i b\u1ecf c\u00e1c ch\u1ea5t \u0111\u1ed9c h\u1ea1i t\u00edch t\u1ee5 trong ng\u00e0y. Thi\u1ebfu ng\u1ee7 s\u1ebd l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng, kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 hi\u1ec7u su\u1ea5t th\u1ec3 thao. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t th\u1ec3 thao t\u1edbi 20-30%.<\/li><\/ol><p><strong>M\u1ec7t M\u1ecfi H\u1ec7 Th\u1ed1ng<\/strong><\/p><ol class=\"wp-block-list\"><li><strong>Qu\u00e1 T\u1ea3i H\u1ec7 Th\u1ed1ng Th\u1ea7n Kinh Trung \u01af\u01a1ng (CNS)<\/strong> H\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng \u0111i\u1ec1u khi\u1ec3n m\u1ecdi ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Khi b\u1ecb qu\u00e1 t\u1ea3i, n\u00f3 s\u1ebd g\u1eedi t\u00edn hi\u1ec7u m\u1ec7t m\u1ecfi \u0111\u1ec3 ng\u0103n ng\u1eeba c\u01a1 th\u1ec3 b\u1ecb t\u1ed5n th\u01b0\u01a1ng. CNS l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a h\u1ec7 th\u1ea7n kinh, bao g\u1ed3m n\u00e3o v\u00e0 t\u1ee7y s\u1ed1ng. Khi b\u1ecb qu\u00e1 t\u1ea3i, CNS s\u1ebd l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng d\u1eabn truy\u1ec1n t\u00edn hi\u1ec7u th\u1ea7n kinh, g\u00e2y ra c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t th\u1ec3 thao.<\/li>\n\n<li><strong>Vi\u00eam Nhi\u1ec5m v\u00e0 C\u0103ng Th\u1eb3ng Oxy H\u00f3a<\/strong> C\u00e1c ph\u1ea3n \u1ee9ng vi\u00eam v\u00e0 c\u0103ng th\u1eb3ng oxy h\u00f3a trong c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 l\u00e0m gia t\u0103ng c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t. Vi\u00eam l\u00e0 ph\u1ea3n \u1ee9ng t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ed1i v\u1edbi ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u0103ng th\u1eb3ng, trong khi c\u0103ng th\u1eb3ng oxy h\u00f3a l\u00e0 s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng gi\u1eefa s\u1ea3n sinh c\u00e1c g\u1ed1c t\u1ef1 do v\u00e0 kh\u1ea3 n\u0103ng ch\u1ed1ng oxy h\u00f3a c\u1ee7a c\u01a1 th\u1ec3. C\u1ea3 hai y\u1ebfu t\u1ed1 n\u00e0y \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t th\u1ec3 thao.<\/li><\/ol><h4 class=\"wp-block-heading\">\u1ea2nh H\u01b0\u1edfng C\u1ee7a M\u1ec7t M\u1ecfi \u0110\u1ebfn Hi\u1ec7u Su\u1ea5t<\/h4><p><strong>Gi\u1ea3m S\u1ee9c M\u1ea1nh v\u00e0 S\u1ee9c B\u1ec1n<\/strong><\/p><ul class=\"wp-block-list\"><li>M\u1ec7t m\u1ecfi l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 b\u1eafp, d\u1eabn \u0111\u1ebfn gi\u1ea3m s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n. Khi c\u01a1 b\u1eafp m\u1ec7t m\u1ecfi, kh\u1ea3 n\u0103ng co b\u00f3p v\u00e0 t\u1ea1o l\u1ef1c c\u1ee7a ch\u00fang s\u1ebd gi\u1ea3m, d\u1eabn \u0111\u1ebfn hi\u1ec7u su\u1ea5t th\u1ea5p h\u01a1n trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y nhanh, n\u00e2ng t\u1ea1 v\u00e0 \u0111ua xe \u0111\u1ea1p.<\/li>\n\n<li>C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean kh\u00f4ng th\u1ec3 duy tr\u00ec t\u1ed1c \u0111\u1ed9 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n nh\u01b0 b\u00ecnh th\u01b0\u1eddng khi b\u1ecb m\u1ec7t m\u1ecfi. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn k\u1ebft qu\u1ea3 thi \u0111\u1ea5u v\u00e0 kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n.<\/li><\/ul><p><strong>Suy Gi\u1ea3m Kh\u1ea3 N\u0103ng T\u1eadp Trung<\/strong><\/p><ul class=\"wp-block-list\"><li>M\u1ec7t m\u1ecfi tinh th\u1ea7n l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ra quy\u1ebft \u0111\u1ecbnh, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t trong c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt v\u00e0 s\u1ef1 nh\u1ea1y b\u00e9n. C\u00e1c m\u00f4n th\u1ec3 thao nh\u01b0 b\u00f3ng \u0111\u00e1, b\u00f3ng r\u1ed5 v\u00e0 qu\u1ea7n v\u1ee3t \u0111\u00f2i h\u1ecfi v\u1eadn \u0111\u1ed9ng vi\u00ean ph\u1ea3i c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung cao v\u00e0 ra quy\u1ebft \u0111\u1ecbnh nhanh ch\u00f3ng trong c\u00e1c t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng.<\/li>\n\n<li>V\u1eadn \u0111\u1ed9ng vi\u00ean d\u1ec5 m\u1eafc sai l\u1ea7m v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng nhanh ch\u00f3ng. M\u1ec7t m\u1ecfi tinh th\u1ea7n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng nh\u1eadn bi\u1ebft v\u00e0 ph\u1ea3n \u1ee9ng v\u1edbi c\u00e1c t\u00ecnh hu\u1ed1ng tr\u00ean s\u00e2n, d\u1eabn \u0111\u1ebfn sai l\u1ea7m v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t.<\/li><\/ul><p><strong>T\u0103ng Nguy C\u01a1 Ch\u1ea5n Th\u01b0\u01a1ng<\/strong><\/p><ul class=\"wp-block-list\"><li>Khi m\u1ec7t m\u1ecfi, c\u01a1 b\u1eafp v\u00e0 c\u00e1c kh\u1edbp d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng h\u01a1n do gi\u1ea3m kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t v\u00e0 b\u1ea3o v\u1ec7 c\u1ee7a c\u01a1 th\u1ec3. M\u1ec7t m\u1ecfi l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng co b\u00f3p c\u1ee7a c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m \u0111\u1ed9 nh\u1ea1y c\u1ee7a c\u00e1c kh\u1edbp, l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao.<\/li>\n\n<li>S\u1ef1 m\u1ec7t m\u1ecfi c\u0169ng l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i, d\u1eabn \u0111\u1ebfn t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng l\u00e2u d\u00e0i. Khi c\u01a1 th\u1ec3 kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian v\u00e0 t\u00e0i nguy\u00ean \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nh\u1ecf c\u00f3 th\u1ec3 t\u00edch t\u1ee5 v\u00e0 tr\u1edf th\u00e0nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng h\u01a1n.<\/li><\/ul><h4 class=\"wp-block-heading\">Ph\u01b0\u01a1ng Ph\u00e1p Qu\u1ea3n L\u00fd v\u00e0 Gi\u1ea3m Thi\u1ec3u M\u1ec7t M\u1ecfi<\/h4><p><strong>Nutrition<\/strong><\/p><ol class=\"wp-block-list\"><li><strong>B\u1ed5 Sung Carbohydrate<\/strong> \u0110\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng c\u00e1ch b\u1ed5 sung carbohydrate trong ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y. Carbohydrate l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 gi\u00fap duy tr\u00ec m\u1ee9c glycogen trong c\u01a1 b\u1eafp. N\u00ean \u0103n c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate nh\u01b0 b\u00e1nh m\u00ec, c\u01a1m, m\u00ec v\u00e0 hoa qu\u1ea3 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n<li><strong>Cung C\u1ea5p \u0110\u1ee7 N\u01b0\u1edbc v\u00e0 \u0110i\u1ec7n Gi\u1ea3i<\/strong> U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 b\u1ed5 sung c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. N\u01b0\u1edbc gi\u00fap duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd kh\u00e1c nh\u01b0 ti\u00eau h\u00f3a v\u00e0 d\u1eabn truy\u1ec1n th\u1ea7n kinh. C\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i nh\u01b0 natri, kali v\u00e0 magie gi\u00fap duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc v\u00e0 pH trong c\u01a1 th\u1ec3, c\u0169ng nh\u01b0 h\u1ed7 tr\u1ee3 c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd kh\u00e1c nh\u01b0 co b\u00f3p c\u01a1 v\u00e0 d\u1eabn truy\u1ec1n th\u1ea7n kinh.<\/li>\n\n<li><strong>Ch\u1ebf \u0110\u1ed9 \u0102n Gi\u00e0u Protein<\/strong> Protein gi\u00fap ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp, gi\u1ea3m m\u1ec7t m\u1ecfi sau t\u1eadp luy\u1ec7n. Protein cung c\u1ea5p c\u00e1c axit amin c\u1ea7n thi\u1ebft \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 s\u1eeda ch\u1eefa c\u00e1c m\u00f4 c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. N\u00ean \u0103n c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 th\u1ecbt, c\u00e1, tr\u1ee9ng, s\u1eefa v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ec7t m\u1ecfi.<\/li><\/ol><p><strong>Gi\u1ea5c Ng\u1ee7<\/strong><\/p><ul class=\"wp-block-list\"><li><strong>Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c<\/strong>: \u0110\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 t\u1eeb 7-9 gi\u1edd m\u1ed7i \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng.<\/li>\n\n<li><strong>Ch\u1ea5t L\u01b0\u1ee3ng Gi\u1ea5c Ng\u1ee7<\/strong>: T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 duy tr\u00ec th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li><\/ul><p><strong>Ph\u1ee5c H\u1ed3i Sau T\u1eadp Luy\u1ec7n<\/strong><\/p><ul class=\"wp-block-list\"><li><strong>Massage v\u00e0 X\u00f4ng H\u01a1i<\/strong>: C\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, gi\u1ea3m c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp v\u00e0 t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u.<\/li>\n\n<li><strong>K\u1ef9 Thu\u1eadt Th\u01b0 Gi\u00e3n<\/strong>: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1edf, yoga, ho\u1eb7c thi\u1ec1n \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tinh th\u1ea7n v\u00e0 m\u1ec7t m\u1ecfi.<\/li><\/ul><p><strong>Qu\u1ea3n L\u00fd T\u1eadp Luy\u1ec7n<\/strong><\/p><ul class=\"wp-block-list\"><li><strong>T\u1eadp Luy\u1ec7n \u0110\u00fang C\u00e1ch<\/strong>: Thi\u1ebft k\u1ebf ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd, tr\u00e1nh qu\u00e1 t\u1ea3i v\u00e0 \u0111\u1ea3m b\u1ea3o th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7 gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp.<\/li>\n\n<li><strong>Theo D\u00f5i v\u00e0 \u0110i\u1ec1u Ch\u1ec9nh<\/strong>: S\u1eed d\u1ee5ng c\u00e1c c\u00f4ng c\u1ee5 theo d\u00f5i hi\u1ec7u su\u1ea5t v\u00e0 m\u1ec7t m\u1ecfi \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n k\u1ecbp th\u1eddi.<\/li><\/ul><h4 class=\"wp-block-heading\">C\u00e1c Nghi\u00ean C\u1ee9u Li\u00ean Quan<\/h4><p>Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ee9ng minh m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa m\u1ec7t m\u1ecfi v\u00e0 hi\u1ec7u su\u1ea5t th\u1ec3 thao. V\u00ed d\u1ee5, m\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a Vi\u1ec7n Th\u1ec3 Thao \u00dac cho th\u1ea5y r\u1eb1ng vi\u1ec7c thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t t\u1edbi 20-30%. M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c t\u1eeb \u0110\u1ea1i h\u1ecdc Loughborough, Anh, \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c b\u1ed5 sung carbohydrate trong qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t.<\/p><h4 class=\"wp-block-heading\">K\u1ebft Lu\u1eadn<\/h4><p>M\u1ec7t m\u1ecfi l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi trong th\u1ec3 thao, nh\u01b0ng c\u00f3 th\u1ec3 qu\u1ea3n l\u00fd v\u00e0 gi\u1ea3m thi\u1ec3u th\u00f4ng qua c\u00e1c bi\u1ec7n ph\u00e1p dinh d\u01b0\u1ee1ng, gi\u1ea5c ng\u1ee7, ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n v\u00e0 qu\u1ea3n l\u00fd t\u1eadp luy\u1ec7n. Hi\u1ec3u r\u00f5 v\u1ec1 nguy\u00ean nh\u00e2n v\u00e0 t\u00e1c \u0111\u1ed9ng c\u1ee7a m\u1ec7t m\u1ecfi gi\u00fap c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u01b0a ra c\u00e1c chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t.<\/p><p>Theo <a href=\"https:\/\/www.precisionhydration.com\/performance-advice\/performance\/how-fatigue-impacts-your-performance\/\" target=\"_blank\" rel=\"noopener\">PrecisionHydration<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>M\u1ec7t m\u1ecfi l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi trong th\u1ec3 thao v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn hi\u1ec7u<\/p>","protected":false},"author":1,"featured_media":0,"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":[1],"tags":[],"class_list":["post-12737","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"featured_image_src":null,"author_info":{"display_name":"duycan2000","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/duycan2000\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12737"}],"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=12737"}],"version-history":[{"count":2,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12737\/revisions"}],"predecessor-version":[{"id":12739,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12737\/revisions\/12739"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=12737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=12737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=12737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}