Lub roob biker noj dab tsi?

Qzaub mov rau roob bikers?

Khoom noj khoom haus yog ib qho tseem ceeb ntawm txhua yam kev ua si nawv, tab sis txawm tias "xws li" kis las, kev noj haus (piv txwv li, noj dab tsi thiab thaum twg) tuaj yeem cuam tshuam loj rau kev ua haujlwm thiab kev lom zem.

Ntawm lub tsheb kauj vab roob, nws tuaj yeem hais txog qhov kev xav ntawm kev nplij siab thaum caij tsheb thiab kev ceev ntawm kev rov qab los tom qab caij tsheb.

Vim tias muaj ntau txoj hauv kev rau kev caij tsheb kauj vab hauv roob (xws li hiker, bikepacker, lossis tus neeg sib tw), txhua tus yuav tsum tau noj zaub mov txawv.

Nov yog qee cov lus qhia zaub mov kom pab koj ntses thaum twg los tau.

Koj noj cov carbohydrates

Carbohydrates, los yog tshwj xeeb tshaj yog glycogen, nyob rau hauv cov nqaij ntshiv muab qhov tseem ceeb tshaj plaws thiab yooj yim muaj peev xwm ntawm lub zog thaum ua si.

Yog li ntawd, lawv cov khoom lag luam tau yooj yim stacked thiab unloaded.

Carbohydrates poob rau hauv ob pawg loj:

• Yooj Yim Carbohydrates: Cov carbohydrates yooj yim feem ntau yog ua los ntawm qab zib (glucose) pom hauv txiv hmab txiv ntoo.

• Complex Carbohydrates: Cov carbohydrates yooj yim, ntawm qhov tod tes, suav nrog cov hmoov txhuv nplej siab xws li cov zaub hauv paus, nplej, qhob cij, pasta, mov, thiab lwm yam.

Rau ib qho kev ua haujlwm ntev, siv qis, xyuas kom koj muaj carbs txaus kom koj mus ntev ua ntej koj nkees. Tshwj xeeb tshaj yog nyob rau kev mus ncig ntev uas koj tsav tsheb rau 2 teev lossis ntau dua, nws tuaj yeem ua rau muaj txiaj ntsig zoo rau kev haus dej haus lossis qhov chaw ntawm carbohydrates uas yooj yim nqus los ntawm lub cev. Piv txwv li, dej qab zib uas muaj maltodextrin los yog sucrose, los yog txawm cereal bars.

Rau kev ua haujlwm ntev thiab hnyav, thauj khoom carbohydrates ua ntej yuav pab koj tswj kom muaj zog ntau dua txhua hnub. Yuav kom tau txais cov khw muag khoom glycogen siab rau D-Hnub, nws yuav tsum tsim kom muaj kev noj zaub mov txaus 48 teev ua ntej.

Rau kev mus ncig luv luv (tsawg dua ib teev), qhov no tsis yog qhov tseem ceeb. Koj tsis siv ntau cov carbs khaws cia hauv koj cov leeg, thiab feem ntau koj tuaj yeem siv cov khoom tshwj xeeb uas koj twb muaj lawm.

Ceev faj tsis txhob noj ntau cov carbohydrates ua ntej koj tawm mus, vim qhov no tuaj yeem ua rau txo qis hauv lub zog tawm thaum mus ncig, vim tias koj cov metabolism yuav tsom mus rau kev zom zaub mov.

Squirrels

Cov no yog cov tsev blocks ntawm cov leeg ntawm lub cev. Txhawm rau tswj cov nqaij ntshiv zoo, koj yuav tsum tau noj cov protein kom txaus.

Nws muaj nyob rau hauv qe, nqaij, mis nyuj, cheese, ntses, thiab lwm yam, tab sis kuj nyob rau hauv taum pauv, spirulina, lentils, thiab lwm yam.

Rau cov backpackers thiab bikepackers, tsis tas yuav muaj kev pab ntxiv ntawm qib no. Kev noj zaub mov kom zoo uas muaj cov khoom noj uas muaj cov khoom noj muaj protein ntau yuav ntau tshaj qhov tsim nyog los pab txhawb koj txoj kev siv zog thiab pab kho txhua yam ntawm cov leeg nqaij microdamage cuam tshuam nrog kev tawm dag zog.

Rau cov neeg ncaws pob hla teb chaws, tsis tas yuav ntxiv cov protein. Txhawm rau ua tiav qhov kev pom qhov hnyav-rau-lub zog piv thaum nce toj, cov neeg ncaws pob no feem ntau muaj cov leeg nqaij qis thiab cov rog.

Ntawm qhov tod tes, downhill (DH) lossis enduro bikers yuav tsum tau tsim lub zog hnyav rau lub sijhawm luv luv, thaum lub sijhawm kev cob qhia thiab thaum caij tsheb khiav. Yog li ntawd, lawv cov leeg nqaij feem ntau ntau dua li ntawm lwm cov roob bikers. Yog li, lawv tuaj yeem tau txais txiaj ntsig los ntawm kev siv cov tshuaj ntxiv xws li whey.

Thaum kawg, nco ntsoov tias yog tias koj noj cov protein nyob ntawm koj qhov kev coj ua thiab lub sijhawm (kev cob qhia / kev sib tw), lub peev xwm los faib koj cov protein kom tsawg thoob plaws hnub ua lub luag haujlwm tseem ceeb dua li kev noj cov protein tag nrho.

Whey protein yog muab los ntawm nyuj cov mis nyuj thiab yog ib qho khoom noj muaj txiaj ntsig zoo rau cov neeg ncaws pob. Nws yog qhov txawv tsuas yog los ntawm nws cov khoom muaj txiaj ntsig zoo, cov ntsiab lus ntawm cov amino acid siab, nrog rau qhov nrawm nrawm ntawm kev nqus thiab assimilation. Whey protein los yog whey protein yog cov protein uas muaj txiaj ntsig zoo vim nws muaj tag nrho 9 qhov tseem ceeb amino acids nrog rau BCAAs (branched amino acids). Vim yog cov txheej txheem tsim khoom, nws muaj roj tsawg, carbohydrates, lactose thiab yog li calories.

Lipids

Contrary to popular kev ntseeg tias rog yog yeeb ncuab, txhua leej txhua tus, thiab tshwj xeeb tshaj yog ncaws pob, xav tau rog nyob rau hauv lawv cov zaub mov.

Tsis tas li ntawd, kev noj zaub mov tsis tuaj yeem sib npaug yog tias nws tsis suav nrog feem ntawm lipids.

Nws yog ib qho tseem ceeb nyob rau hauv tag nrho cov hlwb ntawm lub cev, uas, ntxiv rau muab lub zog qhov chaw, kuj yog siv los tsim tej yam khoom nyob rau hauv lub cev (xws li cov tshuaj hormones).

Txawm li cas los xij, ceev faj tsis txhob overdo nws thiab nyiam "qhov zoo" ntawm cov roj xws li avocado, txiv maj phaub roj, ntses salmon, thiab lwm yam.

Dej

Dej yog siv nyob rau hauv yuav luag tag nrho cov txheej txheem metabolic hauv lub cev. Nws yog ib qho tseem ceeb heev uas yuav tsum tau noj kom txaus ua ntej, thaum lub sij hawm thiab tom qab taug kev, tshwj xeeb tshaj yog thaum huab cua kub thiab tawm hws, koj poob dej ntau.

Lub cev qhuav dej tiag tiag tuaj yeem ua rau txo qis kev ua haujlwm thiab txawm tias ua rau tsis xis nyob xws li mob stroke.

Kev haus dej haus ua kis las uas muaj ntsev thiab electrolytes tuaj yeem ua kom lub cev rov qab los thiab dej los ntawm cov hlwb.

Synthetic

Nov yog qee qhov txiaj ntsig tseem ceeb uas txhua tus neeg caij tsheb kauj vab yuav tsum ua raws li:

• Noj ntau yam zaub mov
• Sib npaug ntawm kev noj zaub mov thiab kev ua si lub cev kom tswj tau koj lub cev qhov hnyav
• Xaiv cov zaub mov uas muaj zaub, txiv hmab txiv ntoo, thiab nplej.
• Xaiv cov zaub mov uas tsis muaj cov rog rog, cov rog saturated thiab cov cholesterol.
• Nruab nrab koj noj qab zib, ntsev thiab sodium
• Txwv tsis pub haus cawv ntau li ntau tau