Long Distance Nutrition
Plan nutrition and hydration strategy for long-distance running events.
Long-Distance Nutrition Plan
Practice your nutrition strategy during training. Never try new products on race day.
Panga lishe yako ya mbio za masafa marefu kwa mwongozo wetu wa Lishe ya Masafa Marefu. Pata mapendekezo ya unyevu na mafuta kulingana na umbali wa mbio ili kudumisha nishati kote.
Key Features
Chaguzi za umbali wa mbio (5K hadi ultramarathon)
Miongozo ya maji
Mapendekezo ya mafuta
Mapendekezo ya kalori inayolengwa
Mikakati ya kuweka muda
Mipango ya lishe mahususi kwa umbali
Lishe ya Umbali Mrefu
Chagua Umbali wa Mbio
Chagua 5K, nusu-marathon, marathon, au ultramarathon
Ingiza Uzito wa Mwili
Ingiza uzito wako katika kilo
Bofya Pata Mpango wa Lishe
Pokea mapendekezo ya lishe ya kibinafsi
Kagua Uboreshaji wa maji
Tazama vipindi vilivyopendekezwa vya ulaji wa maji
Angalia Mkakati wa Mafuta
Kagua aina za mafuta na muda wa matumizi
Mpango wa Mafunzo ya Lishe
Fanya mazoezi ya mkakati wako wa lishe wakati wa mafunzo
Use Cases
Kupanga mkakati wa lishe wa siku ya mbio
Kuepuka kupita kiasi kwa uchomaji moto ufaao
Kudumisha unyevu wakati wa mbio ndefu
Kuhesabu mahitaji ya lishe ya kibinafsi
Kupima lishe wakati wa mafunzo
Kuzuia maswala ya GI siku ya mbio
Frequently Asked Questions
Kwa nini ufanye mazoezi ya lishe wakati wa mafunzo?
Kufanya mazoezi huhakikisha mfumo wako wa usagaji chakula unastahimili mafuta na kubainisha masuala yoyote kabla ya siku ya mbio.
Je, ninywe kiasi gani?
Kunywa wakia 4-8 kila baada ya dakika 15 wakati wa mazoezi, kurekebisha kiwango cha jasho na hali.
Ni chaguzi gani za mafuta zipo?
Geli, chew, vinywaji vya michezo, baa za nishati, au chakula halisi. Jaribu kile tumbo lako huvumilia.
Je, nijaribu bidhaa mpya siku ya mbio?
Hapana, usijaribu kamwe lishe mpya siku ya mbio. Kila kitu kinapaswa kupimwa wakati wa mafunzo.
Ni mafuta ngapi kwa marathoni?
Lengo la kalori 200-300 kwa saa kutoka kwa mchanganyiko wa carbs na electrolytes.
Tool Information
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