Mafi kyawun Abincin Race na Spartan don Ci Gaba, Bayan, da Lokacin Taron, A cewar masu cin abinci

Wadatacce

• Abincin Abinci na Spartan 101
• Abincin Gaban Race
• Yayin Waki'ar
• Abincin Bayan Race
• Bita don

Abubuwan da ke jurewa suna ƙalubalanci har ma da mafi ƙanƙanta. Waɗannan tseren cikas ba ƙalubale ne na zahiri kawai ba, har ma da ƙalubalen tunani. Shi ya sa sanin mafi kyawun abincin da za a haɗa a cikin abincinku yana da mahimmanci don haɓaka aiki. A matsayina na mai cin abinci mai rijista, aikina shine in nuna muku irin rawar da abinci mai gina jiki ke takawa wajen ciyar da dabbar ku ta ciki, kamar tare da waɗannan abincin tseren Spartan.

Ni da maigidana duka masu fafatawa ne da Spartan, don haka zan iya ba da tabbacin yawan abubuwan da ke kawo cikas a cikin jikin ku - wanda hakan ya sa ya zama mafi mahimmanci don haɓaka mai tare da mafi kyawun abincin tseren Spartan. Don haka, na sanya maigidana a matsayin alade don gwajin “cin abinci don juriya”. Na tabbata, na bincika tare da masu cin abinci na wasanni guda uku don tabbatar da cewa ina kan hanya madaidaiciya lokacin haɗa mafi kyawun abincin tseren Spartan. A ƙasa akwai martaninsu da duba cikin abincin mai gasa na Spartan.

Abincin Abinci na Spartan 101

Torey ya ce "Man fetur don tseren cikas yana da kamanceceniya da sauran abubuwan da suka faru na jimiri. Ƙarfin jikin mutum ya fi mahimmanci yayin tseren ƙalubale, don haka kuna buƙatar cinye isasshen carbohydrates kafin da tsakiyar tseren don ƙona waɗannan manyan tsoffin kungiyoyin," in ji Torey Armul, MS, RD, mai magana da yawun Cibiyar Gina Jiki da Abinci.

Natalie Rizzo, MS, RD, masanin abinci da wasanni kuma mai mallakar Nutrition a la Natalie, ya sake maimaita maganar Armul: "Dukansu iri ɗaya ne. Gasar Spartan tana da cikas, don haka horon na iya haɗawa da ƙarin ƙarfin ƙarfin jiki fiye da na gargajiya. Saboda haka, Zan ba da shawarar ƙaramin furotin don kwanakin horo na ƙarfi, kamar ƙarin yanki na kaza ko madarar cakulan bayan zaman horo. ” (Gano dalilin da yasa ake kiran madarar cakulan “mafi kyawun abin sha bayan motsa jiki.”)

Babu mafita guda ɗaya da ta dace da duk mafi kyawun abincin tseren Spartan, kodayake. Hakan ya faru ne saboda buƙatun abinci mai gina jiki na ’yan wasa sun bambanta dangane da adadin kitsen jikinsu da burin horo, a cewar Alissa Rumsey, MS, R.D., kuma mai magana da yawun Cibiyar Gina Jiki da Abinci.

"Saboda bambance -bambance a cikin matakan testosterone da estrogen, mata yawanci suna da kashi 6 zuwa 11 cikin ɗari na kitsen jiki idan aka kwatanta da maza kuma galibi suna buƙatar ƙarancin adadin kuzari gaba da ɗan wasan maza," in ji ta. "Mata ma suna da buƙatun ƙarfe mafi girma, tunda suna rasa wannan ma'adinai kowane wata yayin haila."

Armul ya ba da shawarar cewa 'yan wasan mata suna mai da hankali kan cin abinci mai ƙarfe a duk lokacin horo, kamar su wake, durƙusadden nama, kifi, hatsi mai ƙarfi, da ganyen ganye, a matsayin wani ɓangare na daidaitaccen abinci. (Mai alaƙa: Abincin Abincin 9 na baƙin ƙarfe waɗanda ba su da nama)

Don tseren mil 20+ tare da cikas sama da 50, duka Armul da Rizzo sun yarda cewa idan yazo ga abincin tseren Spartan, mai sauƙi, mai sauƙin narkar da carbohydrates tare da cakuda furotin shine babban tushen mai. A yayin taron, suna ba da shawarar a cika kowane sa'a tare da abin sha na electrolyte-carbohydrate da/ko gels, gummies, ko wasu masu sauƙin sukari. Bayan tsere, yana da mahimmanci don samun daidaitaccen furotin da carbohydrates a cikin jikin ku. (Kuna son haɓaka saurin ku? Duba waɗannan abincin da za su iya sa ku sauri.)

Baya ga waɗanne abincin tseren Spartan kuke cinye, lokacin kuna cin su, musamman bayan tsere, shima yana da mahimmanci. Ya kamata ku yi niyya don samun furotin a cikin mintuna 30 zuwa 60 na tseren, ko yana da "masanin furotin mai dacewa, santsi tare da furotin foda, ko cikakken abinci tare da gram 20 ko fiye na furotin," in ji Armul.

A ƙasa, manyan abincin tseren Spartan waɗanda suka haɓaka aikin miji na kololuwa.

Abincin Gaban Race

1 Yankakken Gurasar Gurasa + Man gyada Cokali 2 + Ayaba 1 + Madara Kofu 1

Kimanin mintuna 60 zuwa 90 kafin ƙaho na farawa, lokaci yayi da za a raba abin gasa. A'a, ba irin nau'in toast ɗin ba (yi haƙuri). Ko za ku ci farin ko gurasar hatsi gabaɗaya shine zaɓinku. Idan ya zo ga mai don wasanni da abinci na Spartan musamman, wasu mutane sun fi son burodi tare da ƙarancin fiber. Koyaya, idan burodin hatsi yana aiki tare da hanjin ku kuma baya haifar da damuwa na ciki, ci gaba da cin burodin hatsi gaba ɗaya kafin zuwa layin farawa. (Mai Alaƙa: Shin Zai Iya Samun Fiber da yawa a cikin Abincin ku?)

Yayin Waki'ar

Gatorade + Ciwon Bar Barci

Mun gwada shi duka! Gels, alewa, jaka; kasa layi, duk ya haifar da rashin jin daɗi na narkewa. Mun sami mafi kyawun tushen abinci mai gina jiki wanda da gaske yana ba shi saurin fashewar glucose shine Pressed by KIND bars (Sanya shi, $ 15 don 12, amazon.com), cike da cakuda 'ya'yan itatuwa da kayan marmari kashi ɗari. Kowace mashaya tana ba da gram 17 na sukari na halitta kuma ana narkewa cikin sauƙi yayin tafiya. Ta hanyar tsinke waɗannan abubuwan tseren tseren Spartan zuwa matsakaici, yana matsakaita kusan mashaya ɗaya a cikin awa ɗaya ban da Gatorade (Sayi shi, $ 18 don 12, amazon.com) yana cinye kowane mintuna 20 don cika abubuwan lantarki.

Abincin Bayan Race

Gishiri Gishiri + Gasasshen Pistachios Shelled da Gishiri

Wannan yawanci shine mafi wahala lokacin 'yan wasa su ci wani abu mai gina jiki. Maigidana galibi yana da tabbaci kan sanyaya jikinsa da bincika ƙididdigar sa cewa yaƙi ne don cin wani abu mai lafiya a lokacin da ya dace don buƙatun murmurewarsa. Daga cikin duk abincin tsere na Spartan, girgiza mai sauƙi mai sauƙin ɗaukar hoto yawanci yana zuwa ceto, musamman lokacin da muke nesa da gida kuma ba mu da kayan aikin da za mu shirya. Sunan furotin na whey - sunadaran da ake amfani da su a yawancin girgiza - kuma yana da matukar tasiri a cikin jiki, yana taimakawa wajen gyara tsokoki da samar da kayan abinci masu mahimmanci da sauri yayin farfadowa. (Ka riƙe, ta yaya furotin whey ya bambanta da furotin fis?)

Bayar da fiye da 30g na furotin mai inganci, furotin yana girgiza nau'i -nau'i mai ban mamaki tare da ɗimbin gasasshen gasasshen gishiri. Baƙi guda ɗaya na gasashe da pistachios mai gishiri yana ba da 310 MG na potassium da 160 MG na sodium, mahimman abubuwan lantarki waɗanda ke taimakawa tallafawa daidaiton ruwa. Kyauta: Pistachios a zahiri sun ƙunshi antioxidants waɗanda ke ba su launin kore da shunayya.

Bayyanawa: Ina aiki tare da Pistachios masu ban al'ajabi da KIND Snacks don taimakawa masu amfani su yi zaɓin lafiya.

Bita don