{"id":13514,"date":"2026-03-14T20:12:43","date_gmt":"2026-03-14T13:12:43","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13514"},"modified":"2026-03-14T20:12:43","modified_gmt":"2026-03-14T13:12:43","slug":"chi-uong-nuoc-loc-khi-tap-luyen-keo-dai-co-du-pha-bo-quan-niem-sai-lam-ve-hydration","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/chi-uong-nuoc-loc-khi-tap-luyen-keo-dai-co-du-pha-bo-quan-niem-sai-lam-ve-hydration\/","title":{"rendered":"Ch\u1ec9 U\u1ed1ng N\u01b0\u1edbc L\u1ecdc Khi T\u1eadp Luy\u1ec7n K\u00e9o D\u00e0i C\u00f3 \u0110\u1ee7? Ph\u00e1 B\u1ecf Quan Ni\u1ec7m Sai L\u1ea7m V\u1ec1 Hydration"},"content":{"rendered":"<h2>T\u1ea1i Sao N\u01b0\u1edbc L\u1ecdc Kh\u00f4ng Lu\u00f4n \u0110\u1ee7 Cho Bu\u1ed5i T\u1eadp D\u00e0i?<\/h2>\n<p>Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1ea1o ra nhi\u1ec7t. \u0110\u1ec3 \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t, c\u01a1 th\u1ec3 ti\u1ebft m\u1ed3 h\u00f4i. M\u1ed3 h\u00f4i ch\u1ee7 y\u1ebfu l\u00e0 n\u01b0\u1edbc, nh\u01b0ng n\u00f3 c\u00f2n ch\u1ee9a c\u00e1c kho\u00e1ng ch\u1ea5t quan tr\u1ecdng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u0111i\u1ec7n gi\u1ea3i, \u0111\u1eb7c bi\u1ec7t l\u00e0 natri (sodium).<\/p>\n<p>Trong c\u00e1c bu\u1ed5i t\u1eadp ng\u1eafn (d\u01b0\u1edbi 60 ph\u00fat) v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, l\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t \u0111i kh\u00f4ng qu\u00e1 l\u1edbn v\u00e0 kho d\u1ef1 tr\u1eef n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3 (glycogen) th\u01b0\u1eddng \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng. Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc l\u1ecdc l\u00e0 \u0111\u1ee7 \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng ch\u1ea5t l\u1ecfng \u0111\u00e3 m\u1ea5t.<\/p>\n<p>Tuy nhi\u00ean, khi t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i (h\u01a1n 60-90 ph\u00fat) ho\u1eb7c trong \u0111i\u1ec1u ki\u1ec7n n\u00f3ng \u1ea9m, m\u1ea5t m\u1ed3 h\u00f4i di\u1ec5n ra nhanh v\u00e0 nhi\u1ec1u h\u01a1n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc (dehydration) m\u00e0 c\u00f2n g\u00e2y c\u1ea1n ki\u1ec7t \u0111i\u1ec7n gi\u1ea3i v\u00e0 suy gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng do c\u1ea1n ki\u1ec7t glycogen. Ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc l\u1ecdc trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng v\u1ea5n \u0111\u1ec1 sau:<\/p>\n<ul>\n<li><strong>Pha lo\u00e3ng \u0111i\u1ec7n gi\u1ea3i:<\/strong> U\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc l\u1ecdc khi \u0111\u00e3 m\u1ea5t m\u1ed9t l\u01b0\u1ee3ng l\u1edbn natri qua m\u1ed3 h\u00f4i c\u00f3 th\u1ec3 l\u00e0m lo\u00e3ng n\u1ed3ng \u0111\u1ed9 natri trong m\u00e1u, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng h\u1ea1 natri m\u00e1u (hyponatremia) \u2013 m\u1ed9t t\u00ecnh tr\u1ea1ng nguy hi\u1ec3m c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp.<\/li>\n<li><strong>Kh\u00f4ng b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng:<\/strong> N\u01b0\u1edbc l\u1ecdc kh\u00f4ng cung c\u1ea5p carbohydrate, ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng. Khi kho d\u1ef1 tr\u1eef glycogen c\u1ea1n ki\u1ec7t, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, gi\u1ea3m hi\u1ec7u su\u1ea5t v\u00e0 th\u1eadm ch\u00ed l\u00e0 \u201chit the wall\u201d (ki\u1ec7t s\u1ee9c \u0111\u1ed9t ng\u1ed9t).<\/li>\n<li><strong>Kh\u00f3 h\u1ea5p th\u1ee5 h\u01a1n:<\/strong> C\u01a1 ch\u1ebf h\u1ea5p th\u1ee5 n\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi s\u1ef1 c\u00f3 m\u1eb7t c\u1ee7a natri v\u00e0 glucose. \u0110\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a \u0111i\u1ec7n gi\u1ea3i v\u00e0 carbohydrate th\u01b0\u1eddng \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 v\u00e0o m\u00e1u nhanh h\u01a1n n\u01b0\u1edbc l\u1ecdc.<\/li>\n<\/ul>\n<h2>Vai Tr\u00f2 C\u1ee7a \u0110i\u1ec7n Gi\u1ea3i (Electrolytes) Trong T\u1eadp Luy\u1ec7n B\u1ec1n B\u1ec9<\/h2>\n<figure class=\"wp-block-image size-large\">\n  <img decoding=\"async\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-30731004.jpeg-scaled.jpeg\" alt=\"endurance electrolytes\" \/><br \/>\n<\/figure>\n<p>\u0110i\u1ec7n gi\u1ea3i l\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t mang \u0111i\u1ec7n t\u00edch c\u1ea7n thi\u1ebft cho nhi\u1ec1u ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3, bao g\u1ed3m c\u00e2n b\u1eb1ng ch\u1ea5t l\u1ecfng, ch\u1ee9c n\u0103ng th\u1ea7n kinh, co c\u01a1 v\u00e0 huy\u1ebft \u00e1p. C\u00e1c \u0111i\u1ec7n gi\u1ea3i ch\u00ednh m\u00e0 ch\u00fang ta m\u1ea5t qua m\u1ed3 h\u00f4i bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Natri (Sodium):<\/strong> Quan tr\u1ecdng nh\u1ea5t trong vi\u1ec7c duy tr\u00ec c\u00e2n b\u1eb1ng ch\u1ea5t l\u1ecfng b\u00ean trong v\u00e0 b\u00ean ngo\u00e0i t\u1ebf b\u00e0o, truy\u1ec1n xung th\u1ea7n kinh v\u00e0 co c\u01a1. M\u1ea5t natri qu\u00e1 m\u1ee9c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn chu\u1ed9t r\u00fat, m\u1ec7t m\u1ecfi v\u00e0 hyponatremia.<\/li>\n<li><strong>Kali (Potassium):<\/strong> Ho\u1ea1t \u0111\u1ed9ng c\u00f9ng v\u1edbi natri \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng ch\u1ea5t l\u1ecfng v\u00e0 \u0111i\u1ec7n gi\u1ea3i, c\u1ea7n thi\u1ebft cho ch\u1ee9c n\u0103ng c\u01a1 v\u00e0 tim.<\/li>\n<li><strong>Magi\u00ea (Magnesium):<\/strong> \u0110\u00f3ng vai tr\u00f2 trong h\u01a1n 300 ph\u1ea3n \u1ee9ng sinh h\u00f3a, bao g\u1ed3m ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp, th\u1ea7n kinh v\u00e0 s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng. Thi\u1ebfu magi\u00ea c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y chu\u1ed9t r\u00fat.<\/li>\n<li><strong>Canxi (Calcium):<\/strong> Quan tr\u1ecdng cho x\u01b0\u01a1ng, r\u0103ng, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ee9c n\u0103ng co c\u01a1.<\/li>\n<\/ul>\n<p>Khi n\u00e0o b\u1ea1n c\u1ea7n b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i? N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n li\u00ean t\u1ee5c tr\u00ean 60 ph\u00fat, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong m\u00f4i tr\u01b0\u1eddng n\u00f3ng \u1ea9m, ho\u1eb7c n\u1ebfu b\u1ea1n c\u00f3 t\u1ed1c \u0111\u1ed9 \u0111\u1ed5 m\u1ed3 h\u00f4i cao (sweat rate), vi\u1ec7c b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba chu\u1ed9t r\u00fat, duy tr\u00ec hi\u1ec7u su\u1ea5t v\u00e0 an to\u00e0n.<\/p>\n<h2>N\u0103ng L\u01b0\u1ee3ng T\u1eeb Carbohydrate: &#8220;Nhi\u00ean Li\u1ec7u&#8221; Cho Bu\u1ed5i T\u1eadp D\u00e0i<\/h2>\n<p>Carbohydrate l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh m\u00e0 c\u01a1 th\u1ec3 b\u1ea1n s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 k\u00e9o d\u00e0i. Ch\u00fang \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef d\u01b0\u1edbi d\u1ea1ng glycogen trong c\u01a1 b\u1eafp v\u00e0 gan.<\/p>\n<ul>\n<li><strong>Duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng:<\/strong> Trong nh\u1eefng bu\u1ed5i t\u1eadp d\u00e0i, kho d\u1ef1 tr\u1eef glycogen c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 c\u1ea1n ki\u1ec7t sau kho\u1ea3ng 60-90 ph\u00fat t\u00f9y thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9. Khi \u0111i\u1ec1u n\u00e0y x\u1ea3y ra, c\u01a1 th\u1ec3 s\u1ebd t\u00ecm \u0111\u1ebfn c\u00e1c ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng kh\u00e1c nh\u01b0 ch\u1ea5t b\u00e9o, nh\u01b0ng qu\u00e1 tr\u00ecnh n\u00e0y k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i. B\u1ed5 sung carbohydrate trong qu\u00e1 tr\u00ecnh t\u1eadp gi\u00fap duy tr\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng li\u00ean t\u1ee5c cho c\u01a1 b\u1eafp, tr\u00ec ho\u00e3n s\u1ef1 m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t:<\/strong> Vi\u1ec7c duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh cho ph\u00e9p b\u1ea1n duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n mong mu\u1ed1n l\u00e2u h\u01a1n, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u00e0 k\u1ebft qu\u1ea3 t\u1ed5ng th\u1ec3.<\/li>\n<li><strong>H\u1ed7 tr\u1ee3 h\u1ea5p th\u1ee5 ch\u1ea5t l\u1ecfng:<\/strong> Glucose (m\u1ed9t d\u1ea1ng c\u1ee7a carbohydrate) gi\u00fap v\u1eadn chuy\u1ec3n natri v\u00e0 n\u01b0\u1edbc qua th\u00e0nh ru\u1ed9t, t\u0103ng c\u01b0\u1eddng t\u1ed1c \u0111\u1ed9 h\u1ea5p th\u1ee5 ch\u1ea5t l\u1ecfng v\u00e0 \u0111i\u1ec7n gi\u1ea3i v\u00e0o c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao th\u01b0\u1eddng ch\u1ee9a c\u1ea3 carbohydrate v\u00e0 \u0111i\u1ec7n gi\u1ea3i.<\/li>\n<\/ul>\n<p>Vi\u1ec7c b\u1ed5 sung carbohydrate trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00e0 \u0111\u1eb7c bi\u1ec7t c\u1ea7n thi\u1ebft cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean endurance (b\u1ec1n b\u1ec9) khi tham gia c\u00e1c gi\u1ea3i ch\u1ea1y marathon, ultra-marathon, triathlon, ho\u1eb7c c\u00e1c bu\u1ed5i t\u1eadp d\u00e0i h\u01a1n 90 ph\u00fat.<\/p>\n<h2>Khi N\u00e0o N\u00ean D\u00f9ng N\u01b0\u1edbc L\u1ecdc, Khi N\u00e0o C\u1ea7n \u0110\u1ed3 U\u1ed1ng Th\u1ec3 Thao?<\/h2>\n<figure class=\"wp-block-image size-large\">\n  <img decoding=\"async\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-10225452.jpeg-scaled.jpeg\" alt=\"hydration running\" \/><br \/>\n<\/figure>\n<p>Quy\u1ebft \u0111\u1ecbnh s\u1eed d\u1ee5ng n\u01b0\u1edbc l\u1ecdc hay \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n v\u00e0 \u0111i\u1ec1u ki\u1ec7n t\u1eadp luy\u1ec7n:<\/p>\n<ul>\n<li><strong>Th\u1eddi l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n:<\/strong>\n<ul>\n<li><strong>D\u01b0\u1edbi 60 ph\u00fat:<\/strong> V\u1edbi \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi, n\u01b0\u1edbc l\u1ecdc l\u00e0 \u0111\u1ee7. Kho d\u1ef1 tr\u1eef glycogen v\u00e0 \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3 th\u01b0\u1eddng \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng trong th\u1eddi gian n\u00e0y.<\/li>\n<li><strong>Tr\u00ean 60-90 ph\u00fat:<\/strong> \u0110\u00e2y l\u00e0 l\u00fac b\u1ea1n n\u00ean c\u00e2n nh\u1eafc \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao ch\u1ee9a c\u1ea3 carbohydrate (30-60g\/gi\u1edd ho\u1eb7c h\u01a1n t\u00f9y thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9) v\u00e0 \u0111i\u1ec7n gi\u1ea3i (\u0111\u1eb7c bi\u1ec7t l\u00e0 natri, kho\u1ea3ng 200-500mg\/500ml).<\/li>\n<\/ul>\n<\/li>\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n:<\/strong>\n<ul>\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p \u0111\u1ebfn v\u1eeba ph\u1ea3i:<\/strong> N\u01b0\u1edbc l\u1ecdc c\u00f3 th\u1ec3 \u0111\u1ee7 n\u1ebfu bu\u1ed5i t\u1eadp kh\u00f4ng qu\u00e1 d\u00e0i.<\/li>\n<li><strong>C\u01b0\u1eddng \u0111\u1ed9 cao:<\/strong> T\u1ed1c \u0111\u1ed9 \u0111\u1ed5 m\u1ed3 h\u00f4i v\u00e0 ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng t\u0103ng l\u00ean, l\u00e0m t\u0103ng nhu c\u1ea7u v\u1ec1 \u0111i\u1ec7n gi\u1ea3i v\u00e0 carbohydrate.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0110i\u1ec1u ki\u1ec7n m\u00f4i tr\u01b0\u1eddng:<\/strong>\n<ul>\n<li><strong>Th\u1eddi ti\u1ebft m\u00e1t m\u1ebb:<\/strong> Nhu c\u1ea7u \u0111i\u1ec7n gi\u1ea3i c\u00f3 th\u1ec3 th\u1ea5p h\u01a1n.<\/li>\n<li><strong>Th\u1eddi ti\u1ebft n\u00f3ng \u1ea9m:<\/strong> T\u1ed1c \u0111\u1ed9 \u0111\u1ed5 m\u1ed3 h\u00f4i t\u0103ng v\u1ecdt, l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 nhu c\u1ea7u b\u00f9 n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i.<\/li>\n<\/ul>\n<\/li>\n<li><strong>T\u1ed1c \u0111\u1ed9 \u0111\u1ed5 m\u1ed3 h\u00f4i c\u00e1 nh\u00e2n (Sweat Rate):<\/strong> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u h\u01a1n ng\u01b0\u1eddi kh\u00e1c. N\u1ebfu b\u1ea1n th\u1ea5y qu\u1ea7n \u00e1o \u01b0\u1edbt s\u0169ng ho\u1eb7c c\u00f3 v\u1ec7t mu\u1ed1i tr\u1eafng tr\u00ean da sau khi t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 c\u00f3 sweat rate cao v\u00e0 c\u1ea7n nhi\u1ec1u \u0111i\u1ec7n gi\u1ea3i h\u01a1n.<\/li>\n<\/ul>\n<h2>L\u1ef1a Ch\u1ecdn \u0110\u1ed3 U\u1ed1ng Ph\u00f9 H\u1ee3p V\u1edbi Nhu C\u1ea7u C\u00e1 Nh\u00e2n<\/h2>\n<p>Kh\u00f4ng c\u00f3 m\u1ed9t c\u00f4ng th\u1ee9c &#8220;m\u1ed9t c\u1ee1 v\u1eeba cho t\u1ea5t c\u1ea3&#8221; (one-size-fits-all) trong dinh d\u01b0\u1ee1ng th\u1ec3 thao. \u0110\u1ec3 t\u00ecm ra chi\u1ebfn l\u01b0\u1ee3c hydration v\u00e0 fueling t\u1ed1t nh\u1ea5t, b\u1ea1n c\u1ea7n xem x\u00e9t:<\/p>\n<ol>\n<li><strong>Th\u1eed nghi\u1ec7m trong t\u1eadp luy\u1ec7n:<\/strong> \u0110\u1eebng bao gi\u1edd th\u1eed m\u1ed9t lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ho\u1eb7c chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng m\u1edbi v\u00e0o ng\u00e0y thi \u0111\u1ea5u. H\u00e3y th\u1eed nghi\u1ec7m trong c\u00e1c bu\u1ed5i t\u1eadp d\u00e0i \u0111\u1ec3 xem c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3n \u1ee9ng th\u1ebf n\u00e0o.<\/li>\n<li><strong>Nhu c\u1ea7u carbohydrate:<\/strong> T\u00f9y thu\u1ed9c v\u00e0o th\u1eddi l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n t\u1eeb 30g \u0111\u1ebfn h\u01a1n 90g carbohydrate m\u1ed7i gi\u1edd. C\u00e1c \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao c\u00f3 t\u1ef7 l\u1ec7 carbohydrate kh\u00e1c nhau (v\u00ed d\u1ee5: 6-8% l\u00e0 ph\u1ed5 bi\u1ebfn). M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 dung n\u1ea1p nhi\u1ec1u h\u01a1n n\u1ebfu carbohydrate \u0111\u1ebfn t\u1eeb nhi\u1ec1u ngu\u1ed3n kh\u00e1c nhau (v\u00ed d\u1ee5: glucose v\u00e0 fructose).<\/li>\n<li><strong>Nhu c\u1ea7u \u0111i\u1ec7n gi\u1ea3i:<\/strong> N\u1ebfu b\u1ea1n \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u v\u00e0 c\u00f3 v\u1ec7t mu\u1ed1i, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n m\u1ed9t \u0111\u1ed3 u\u1ed1ng c\u00f3 h\u00e0m l\u01b0\u1ee3ng natri cao h\u01a1n.<\/li>\n<li><strong>D\u1ea1 d\u00e0y v\u00e0 ti\u00eau h\u00f3a:<\/strong> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 d\u1ea1 d\u00e0y nh\u1ea1y c\u1ea3m v\u1edbi \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng ho\u1eb7c n\u1ed3ng \u0111\u1ed9 \u0111i\u1ec7n gi\u1ea3i cao. H\u00e3y t\u00ecm lo\u1ea1i \u0111\u1ed3 u\u1ed1ng d\u1ec5 dung n\u1ea1p.<\/li>\n<li><strong>M\u1ee5c ti\u00eau c\u00e1 nh\u00e2n:<\/strong> B\u1ea1n \u0111ang t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t hay ch\u1ec9 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe? M\u1ee5c ti\u00eau s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n.<\/li>\n<\/ol>\n<p>S\u1ea3n ph\u1ea9m &#8220;\u0111\u1ed3 u\u1ed1ng th\u1ec3 thao&#8221; kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 n\u01b0\u1edbc \u0111\u01b0\u1eddng hay n\u01b0\u1edbc mu\u1ed1i. Ch\u00fang \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u00e0 thi\u1ebft k\u1ebf \u0111\u1ec3 cung c\u1ea5p s\u1ef1 k\u1ebft h\u1ee3p t\u1ed1i \u01b0u gi\u1eefa ch\u1ea5t l\u1ecfng, \u0111i\u1ec7n gi\u1ea3i v\u00e0 carbohydrate theo m\u1ed9t t\u1ef7 l\u1ec7 c\u1ee5 th\u1ec3 nh\u1eb1m t\u1ed1i \u0111a h\u00f3a s\u1ef1 h\u1ea5p th\u1ee5 v\u00e0 duy tr\u00ec hi\u1ec7u su\u1ea5t.<\/p>","protected":false},"excerpt":{"rendered":"<p>T\u1ea1i Sao N\u01b0\u1edbc L\u1ecdc Kh\u00f4ng Lu\u00f4n \u0110\u1ee7 Cho Bu\u1ed5i T\u1eadp D\u00e0i? Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y n\u0103ng<\/p>","protected":false},"author":567,"featured_media":13512,"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-13514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-30731004.jpeg-scaled.jpeg","author_info":{"display_name":"Hiboostadmin","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/hiboostadmin\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2026\/03\/pexels-photo-30731004.jpeg-scaled.jpeg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13514"}],"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\/567"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=13514"}],"version-history":[{"count":1,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13514\/revisions"}],"predecessor-version":[{"id":13515,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13514\/revisions\/13515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13512"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}