- M\u1ef3 \u00dd<\/li>\n\n
- C\u01a1m<\/li>\n\n
- B\u00e1nh m\u00ec<\/li>\n\n
- Hoa qu\u1ea3<\/li><\/ul>
![\"\"](\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/07\/1-edited.jpg\")
<\/figure><\/div>2. B\u1eefa \u0102n Tr\u01b0\u1edbc Cu\u1ed9c \u0110ua<\/strong> B\u1eefa \u0103n tr\u01b0\u1edbc cu\u1ed9c \u0111ua th\u01b0\u1eddng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 kho\u1ea3ng 3-4 gi\u1edd tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u. \u0110\u00e2y l\u00e0 b\u1eefa \u0103n nh\u1eb9 nh\u01b0ng gi\u00e0u carbohydrate, \u00edt ch\u1ea5t b\u00e9o v\u00e0 protein \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ti\u00eau h\u00f3a nhanh v\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu trong qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u.<\/p>
3. Hydrat H\u00f3a<\/strong> U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb m\u1ea5t n\u01b0\u1edbc. C\u00e1c tay \u0111ua th\u01b0\u1eddng u\u1ed1ng n\u01b0\u1edbc v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ch\u1ee9a \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3.<\/p>
Trong Cu\u1ed9c \u0110ua: Duy Tr\u00ec N\u0103ng L\u01b0\u1ee3ng<\/h4>
1. Gel N\u0103ng L\u01b0\u1ee3ng v\u00e0 Thanh N\u0103ng L\u01b0\u1ee3ng<\/strong> Trong qu\u00e1 tr\u00ecnh \u0111ua, c\u00e1c tay \u0111ua c\u1ea7n duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng cao. Gel n\u0103ng l\u01b0\u1ee3ng v\u00e0 thanh n\u0103ng l\u01b0\u1ee3ng l\u00e0 l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn v\u00ec ch\u00fang cung c\u1ea5p nhanh ch\u00f3ng carbohydrate v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft.<\/p>
2. Tr\u00e1i C\u00e2y Kh\u00f4 v\u00e0 B\u00e1nh K\u1eb9o<\/strong> Tr\u00e1i c\u00e2y kh\u00f4 v\u00e0 b\u00e1nh k\u1eb9o c\u0169ng l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u00ec, gi\u00fap c\u00e1c tay \u0111ua duy tr\u00ec s\u1ee9c b\u1ec1n trong su\u1ed1t cu\u1ed9c \u0111ua. Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y d\u1ec5 mang theo v\u00e0 ti\u00eau th\u1ee5 nhanh ch\u00f3ng.<\/p>
![\"\"](\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/07\/2.jpg\")
<\/figure><\/div>3. Hydrat H\u00f3a Li\u00ean T\u1ee5c<\/strong> Trong su\u1ed1t cu\u1ed9c \u0111ua, c\u00e1c tay \u0111ua c\u1ea7n u\u1ed1ng n\u01b0\u1edbc th\u01b0\u1eddng xuy\u00ean, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao ch\u1ee9a \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc v\u00e0 kho\u00e1ng ch\u1ea5t m\u1ea5t \u0111i qua m\u1ed3 h\u00f4i.<\/p>
Sau Cu\u1ed9c \u0110ua: Ph\u1ee5c H\u1ed3i v\u00e0 T\u00e1i T\u1ea1o N\u0103ng L\u01b0\u1ee3ng<\/h4>
1. Protein v\u00e0 Carbohydrate<\/strong> Sau cu\u1ed9c \u0111ua, c\u00e1c tay \u0111ua t\u1eadp trung v\u00e0o vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 t\u00e1i t\u1ea1o glycogen. Protein gi\u00fap s\u1eeda ch\u1eefa c\u00e1c t\u1ed5n th\u01b0\u01a1ng c\u01a1 b\u1eafp trong khi carbohydrate b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 m\u1ea5t. Th\u1ef1c ph\u1ea9m ph\u1ed5 bi\u1ebfn bao g\u1ed3m:<\/p>
- Th\u1ecbt n\u1ea1c<\/li>\n\n
- C\u00e1<\/li>\n\n
- Tr\u1ee9ng<\/li>\n\n
- S\u1eefa chua<\/li><\/ul>
2. B\u1eefa \u0102n Ph\u1ee5c H\u1ed3i<\/strong> B\u1eefa \u0103n ph\u1ee5c h\u1ed3i th\u01b0\u1eddng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 trong v\u00f2ng 30-60 ph\u00fat sau cu\u1ed9c \u0111ua. \u0110\u00e2y l\u00e0 th\u1eddi gian c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 ch\u1ea5t dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. B\u1eefa \u0103n n\u00e0y th\u01b0\u1eddng bao g\u1ed3m m\u1ed9t s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a protein v\u00e0 carbohydrate.<\/p>
3. B\u1ed5 Sung \u0110i\u1ec7n Gi\u1ea3i v\u00e0 N\u01b0\u1edbc<\/strong> B\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i m\u1ea5t \u0111i l\u00e0 r\u1ea5t quan tr\u1ecdng sau cu\u1ed9c \u0111ua. C\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao v\u00e0 n\u01b0\u1edbc kho\u00e1ng gi\u00fap c\u00e1c tay \u0111ua ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3.<\/p>
![\"\"](\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/07\/3.jpg\")
<\/figure><\/div>Chi\u1ebfn L\u01b0\u1ee3c Dinh D\u01b0\u1ee1ng C\u1ee5 Th\u1ec3<\/h4>
1. Tr\u01b0\u1edbc Cu\u1ed9c \u0110ua<\/strong><\/p>
- B\u1eefa \u0102n S\u00e1ng<\/strong>: B\u1ed9t y\u1ebfn m\u1ea1ch v\u1edbi tr\u00e1i c\u00e2y v\u00e0 m\u1eadt ong.<\/li>\n\n
- B\u1eefa \u0102n Tr\u01b0\u1edbc Cu\u1ed9c \u0110ua<\/strong>: M\u1ef3 \u00dd v\u1edbi n\u01b0\u1edbc s\u1ed1t c\u00e0 chua v\u00e0 m\u1ed9t \u00edt th\u1ecbt g\u00e0 n\u01b0\u1edbng.<\/li><\/ul>
2. Trong Cu\u1ed9c \u0110ua<\/strong><\/p>
- Energy Gel<\/strong>: Ti\u00eau th\u1ee5 m\u1ed7i 30-45 ph\u00fat.<\/li>\n\n
- N\u01b0\u1edbc v\u00e0 \u0110\u1ed3 U\u1ed1ng Th\u1ec3 Thao<\/strong>: U\u1ed1ng m\u1ed7i 15-20 ph\u00fat \u0111\u1ec3 duy tr\u00ec hydrat h\u00f3a.<\/li><\/ul>
3. Sau Cu\u1ed9c \u0110ua<\/strong><\/p>
- B\u1eefa \u0102n Ph\u1ee5c H\u1ed3i<\/strong>: Sinh t\u1ed1 protein v\u1edbi chu\u1ed1i, s\u1eefa chua v\u00e0 b\u1ed9t protein.<\/li>\n\n
- B\u1eefa T\u1ed1i<\/strong>: C\u00e1 h\u1ed3i n\u01b0\u1edbng v\u1edbi khoai t\u00e2y n\u01b0\u1edbng v\u00e0 rau xanh.<\/li><\/ul>
K\u1ebft Lu\u1eadn<\/h4>
Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap c\u00e1c tay \u0111ua xe \u0111\u1ea1p chuy\u00ean nghi\u1ec7p duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i sau nh\u1eefng cu\u1ed9c \u0111ua kh\u1eafc nghi\u1ec7t. B\u1eb1ng c\u00e1ch t\u1ed1i \u01b0u h\u00f3a l\u01b0\u1ee3ng carbohydrate, protein v\u00e0 hydrat h\u00f3a, h\u1ecd c\u00f3 th\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t cao v\u00e0 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng sau m\u1ed7i cu\u1ed9c \u0111ua.<\/p>
- B\u1eefa T\u1ed1i<\/strong>: C\u00e1 h\u1ed3i n\u01b0\u1edbng v\u1edbi khoai t\u00e2y n\u01b0\u1edbng v\u00e0 rau xanh.<\/li><\/ul>
- N\u01b0\u1edbc v\u00e0 \u0110\u1ed3 U\u1ed1ng Th\u1ec3 Thao<\/strong>: U\u1ed1ng m\u1ed7i 15-20 ph\u00fat \u0111\u1ec3 duy tr\u00ec hydrat h\u00f3a.<\/li><\/ul>
- B\u1eefa \u0102n Tr\u01b0\u1edbc Cu\u1ed9c \u0110ua<\/strong>: M\u1ef3 \u00dd v\u1edbi n\u01b0\u1edbc s\u1ed1t c\u00e0 chua v\u00e0 m\u1ed9t \u00edt th\u1ecbt g\u00e0 n\u01b0\u1edbng.<\/li><\/ul>
- B\u1eefa \u0102n S\u00e1ng<\/strong>: B\u1ed9t y\u1ebfn m\u1ea1ch v\u1edbi tr\u00e1i c\u00e2y v\u00e0 m\u1eadt ong.<\/li>\n\n