Nawa ne 'yan wasan Olympics ke cinyewa a zahiri

Idan wani ya ce babban mai iyo ya ci calories dubu goma sha biyu a rana, yana kama da labarin daga wata duniyar. Amma lambobin da ke bayan wasanni masu kyau suna da amfani a gare ku ma, kuna horarwa sau uku ko sau hudu a mako, domin suna nuna abin da aiki yake kashewa a cikin makamashi da abin da muke tunanin yana kashewa. Ga wasu takamaiman bayanai da za ku iya koya daga wasannin.

Daga ina ne ƙonewar ta fito?

Ana amfani da makamashi a rana a sassa huɗu, kuma ba safai ake amfani da horo a matsayin mafi girma ba.

• Tsarin ƙwayar cuta kimanin 22-24 kcal da kilogram na jiki ga maza, 20-22 ga mata. Mai wasan motsa jiki mai nauyin kilogiram 80 yana ƙona kilo 1,750, 1,900 kafin ya tashi daga gado.
• Ayyukan da ba na horo ba tafiya, tsaye, zuwa aiki. Ga wanda ba a manne da kujera ba wanda ke da 400-900 kcal a rana.
• Horar da kanta 200-700 kcal a kowane zaman don mai motsa jiki na nishaɗi, 1,500-4,000 kcal a rana don Olympian wanda ke horarwa a cikin zaman biyu ko uku.
• Yadda ake narkar da abinci 8-12% na yawan abincin da ake ci. Ku ci 5,000 kcal kuma 400-600 daga ciki ya tafi can.

Abubuwa na daya da na hudu ba su da bambanci sosai ga 'yan wasan Olympics da kuma ku. Dukkanin rata yana cikin yanki na uku: aiki na sa'o'i hudu zuwa shida a rana, kwana shida a mako, watanni goma a shekara.

Adadin da aka rarraba a tsakanin wasanni

Waɗannan su ne adadin yau da kullum a lokacin cikakken horo block, ba a cikin off-kakar:

• Hanyar keke, mataki mai wuya 6,000 zuwa 8,000 kcal, kuma matakan dutse na awa biyar da rabi sun wuce 9,000.
• Yin iyo, 8-12 km a rana a cikin zaman biyu 5,000 zuwa 7,000 kcal. Shahararren adadi na 12,000 adadi ne na kafofin watsa labarai; a cikin makonni mafi tsanani, auna masu iyo na duniya ya kai 6,000-8,000.
• Ruwa da kuma jirgin ruwa 4,500 zuwa 6,000 kcal, a kan nauyin jiki na 90-95 kg a cikin nauyin nauyi.
• Marathon da kuma triathlon 3,500 zuwa 5,000 kcal a ranar horo. Gasar kilomita 42 kanta tana kashe mai gudu 70 kg kimanin 2,800-3,200 kcal, tun da yake gudu yana ƙone kimanin 1 kcal da kilogram da kilomita.
• Gymnastics, nutsewa, zane-zane na zane-zane 1,800 zuwa 2,600 kcal. Babban aiki ne, amma 'yan wasan suna da nauyin kilo 45-60 kuma kokarin ba su da tsawo kuma sun rabu.
• Tashin nauyi da jefa abubuwa 3,000 3,000 zuwa 4,500 kcal, kuma mafi yawan wannan ya zo daga ɗaukar babban jiki, ba daga horo ba.
• Harbi, jirgin ruwa, doki 2,200 zuwa 2,800 kcal, kusan daidai da na mutum mai aiki wanda ba ya motsa jiki.

Me ya sa horo ya ƙone ƙasa da yadda kuke tunani

Wannan shi ne sashen da mutane ba sa son ji a karo na farko. Sa'a guda na gudu da gudu 10 km/h ga mutum mai nauyin kilo 70 yana da kimanin kcal 700. Sa'a daya na motsa jiki na nauyi yana da 250-400 kcal, kuma zaka iya bincika wannan da kanka: Saitin 4 na 8 squats kusan 30 seconds na ainihin aiki a kowane saiti tare da 2-3 minti hutawa tsakanin. A cikin awa guda da gaske ka matsa don watakila 8-12 minti.

Haka labarin yake da ƙonewar da aka yi. Gaskiya ne, amma yana ƙara 6-15% na kuɗin zaman. Bayan motsa jiki na 400 kcal wannan wani 25-60 kcal ne, ba 500.

Sakamakon da ke tattare da hakan: Horarwa na gina tsoka da kuma motsa jiki, amma abinci yana gina rashi na kalori. Duk wanda yake shirin yin horo da abinci mara kyau yana yin lissafi ba daidai ba.

Abin da suke ci a zahiri

Ana rubuta shawarwarin wasanni na musamman a kowace kilogram na nauyin jiki, kuma wannan ita ce hanyar da lambobin ke da ma'ana.

• Carbohydrate: 6-10 g/kg a ranar horo na yau da kullum, har zuwa 10-12 g/kg don rana ko biyu kafin tseren juriya. Ga ɗan wasa mai nauyin kilogiram 70 wannan shine 420-840 g a rana, adadin da yake da wuya a cinye shi ba tare da tushen ruwa ba.
• Ƙarfin furotin: 1.6-2.2 g/kg, don haka 112-154 g a 70 kg. Sama da 2.2 g/kg babu wata fa'ida ta musamman, har ma a gare su.
• Abin da ke cikin kitse: aƙalla 0.8-1 g/kg, saboda ƙasa da wannan hormones da bitamin sha fara sha wahala.
• A lokacin gasar: 60-90 g na carbohydrate a kowace awa, kuma har zuwa 120 g tare da cakuda glucose-fructose. Ruwan ruwa a 0.4-0.8 lita a kowace awa dangane da yawan gumi da zafi.

Mecece wannan ta shafi ku?

Idan ka horar sau hudu a mako na minti 60, horo naka ya kara 1,200-2,000 kcal a mako, wanda shine matsakaicin 170-290 kcal a rana. Wannan sandwich ɗaya ne. To, wannan shi ne:

1. Don asarar mai, shirya rashi na 300-500 kcal kowace rana, wanda ya ba da 0.3-0.5 kg a mako. Saurin fiye da haka kusan koyaushe yana biyan tsoka.
2. Saita carbohydrate a 3-5 g / kg, ba 8. A 80 kg wannan shine 240-400 g kowace rana.
3. Tsayawa a cikin furotin a 1.6-2 g / kg, raba cikin 3-4 abinci na 30-40 g.
4. Kada ka kwafe littafin koyarwarsu. Su 20-30 hours a mako zo da likita tawagar, 9 hours na barci da kuma ba aiki daga 8 zuwa 4.

Lokacin da za ka je wurin likita

Cin abinci da ba ka bukata ba yana da lahani ga manyan 'yan wasa ko kuma masu shaƙatawa. Ka je wurin likita idan ka lura da wani daga cikin wadannan:

• lokacin da ba a cikin watanni uku ko fiye ba, ko kuma mummunan lokaci tun lokacin da ka kara horo;
• ciwon zuciya na tsawon mako guda, tare da jin wuya;
• asarar rashin hankali na fiye da 5% na nauyin jiki a cikin wata daya;
• cututtukan numfashi da aka maimaita, ko ciwon kasusuwa da ke kara tsanantawa a ƙarƙashin kaya (mai yiwuwa karaya mai tsanani);
• zazzabi, rashin hankali, ko ciwon kirji ko ƙarancin ƙarfi yayin aiki wanda aka bincika a ranar, ba mako mai zuwa ba.

Gajerun bayanai

• 'Yan wasa na Olympics suna cin calories daga 1,800 (a wasan motsa jiki) zuwa fiye da 8,000 (a wani mataki na hawan keke mai wuya) wasanni da kuma yawan jiki ne suke yanke shawara, ba ƙoƙari ba.
• Sa'a daya na ɗagawa yana da 250-400 kcal, sa'a daya na gudu yana da kimanin 700 kcal; ƙonewa kawai ya ƙara 6-15% a saman.
• Abincin su shine 6-10 g / kg carbohydrate da 1.6-2.2 g / kg furotin; 3-5 g / kg da 1.6-2 g / kg shine ainihin sigar a gare ku.
• Rashin adadin calories 300-500 a rana yana ba da kilo 0.3-0.5 a mako kuma yana kare tsoka.
• Rashin al'ada, karaya, ciwon ƙwayoyin cuta ko kuma rashin sani a dakin motsa jiki dalilai ne na zuwa wurin likita, ba na yin motsa jiki sosai ba.