Ho fepa baatlelete

Litaba

• Matla Baatlelete
• Mamello Baatlelete
• Boikoetliso ba ho phatloha
• Mokhoa oa ho lula u le metsi nakong ea boikoetliso
• Nako ea ho sebelisa lino tse tahang
• U ka sebelisa li-supplements neng

Lijo tsa moatlelete ke karolo ea bohlokoa ea maano a ho fumana litholoana tse ntle, tse fapaneng ho latela boits'oaro bo sebelisitsoeng, matla a thupelo, linako le ho lekanyetsa matsatsi a tlholisano.

Palo ea lik'habohaedreite le liprotheine li ka fetoha ho latela mofuta oa koetliso, hore na ke mamello kapa matla, le hore na semathi se nakong ho tsepamisa mohopolo ho eketsa mesifa kapa ho lahleheloa ke mafura.

Matla Baatlelete

Baatlelete ba matla ke bao ts'ebetso ea thupelo e ntlafalang ka keketseho ea boima ba mesifa. Sehlopha sena se kenyelletsa bahlabani, litšepe tsa boima ba 'mele, bahlolisani ba ho phahamisa litšepe, koetliso ea boima le baatlelete ho lijiminiking tsa Liolimpiki, mohlala.

Sehlopha sena se tlameha ho ba le keketseho ea ts'ebeliso ea liprotheine le likhalori tse akaretsang lijong, molemong oa ho khahlisa keketseho ea boima ba mesifa. Ha u fihlela se nkoang e le se loketseng 'mele, hoa hlokahala ho qala ts'ebetso ea ho lahleheloa ke mafura, hangata ho etsoa ka phokotso ea lik'habohaedreite tsa phepo le keketseho ea tloaelo ea boikoetliso bo bobebe ba aerobic, joalo ka ho tsamaea. Bona lijo tse nang le protheine e ntlehali.

Mamello Baatlelete

Har'a baatlelete bana ho na le ba ikoetlisetsang ho matha nako e telele, marathone, marathone a marang-rang, baesekele ba libaesekele le bahlolisani ba banna ba tšepe, mesebetsi e hlokang boitokisetso bo boholo ho hlahisa matla a tsoang mafura a 'mele. Hangata ke baatlelete ba basesaane, ba basesaane ba nang le tšebeliso e phahameng ea matla, ba hlokang ts'ebeliso e phahameng ea likhalori. Bakeng sa koetliso le litlholisano tse tšoarellang ho feta 2h, ts'ebeliso ea li-carbohydrate gel ka karolo ea 30 ho isa ho 60g / h e khothaletsoa.

Baatlelete bana ba hloka ho ja lik'habohaedreite tse ngata ho feta baatlelete ba matla, empa ba lula ba hopola ho kenyelletsa mehloli e metle ea liprotheine tse kang nama, khoho, tlhapi le mahe, le mafura a tlhaho joalo ka oli ea mohloaare, linate, chisi tse mafura le lebese le felletseng. Bona hore na ke lijo life tse nang le lik'habohaedreite tse ngata.

Boikoetliso ba ho phatloha

Mokhoa ona o kenyelletsa boikoetliso bo fapaneng le tlhoko ea matla le mamello ea 'mele, joalo ka bolo ea maoto, volleyball, basketball le tenese. Ke boikoetliso bo bolelele, empa ka boiteko bo fapaneng ba 'mele bo hlokahalang, ho ba le linako tsa tlhoro le phomolo.

Sehlopha sena se tlameha ho ja limatlafatsi tse ngata, hobane li hloka boima ba mesifa le ho hanela 'mele ho mamella lipapali tse telele kapa litlholisano. Kamora koetliso, ho hlokahala hore ho be le lijo tse nang le lik'habohaedreite le liprotheine tse ngata ho hlasimolla boima ba mesifa.

Mokhoa oa ho lula u le metsi nakong ea boikoetliso

Palo e nepahetseng ea metsi a nooang e ipapisitsoe le lipalo tsa li-ml tse 55 tsa metsi bakeng sa kilogramo e le 'ngoe ea boima ba moatlelete. Ka kakaretso, ho kgothaletswa hore o je tse ka bang 500 ml pele ho koetliso le 500 ml ho litara e le 1 tsa metsi bakeng sa hora e 'ngoe le e' ngoe ea thupelo.

Metsi a fokolang haholo a ka lebisa mathateng a kang ho fokotsa ho tsepamisa mohopolo, ho tsekela, ho opeloa ke hlooho le mesifa, e qetellang e fokotsa ts'ebetso ea koetliso.

Nako ea ho sebelisa lino tse tahang

Lino tsa Isotonic li bohlokoa ho nka li-electrolyte tse lahlehileng hammoho le mofufutso, haholo-holo sodium le potasiamo. Li-electrolyte tsena li teng lino-mapholi tse kang metsi a coconut kapa li-isotonics tse tsoetseng pele indastering, joalo ka Gatorade, Sportade kapa Marathon.

Leha ho le joalo, tlhoko ea eona ea ts'ebeliso ke ha moatlelete a theola boima ba 2% kapa ho feta nakong ea boikoetliso. Mohlala, motho ea boima ba 70 kg o tlameha ho theola bonyane 1.4 kg molemong oa ho nkela li-electrolyte sebaka. Taolo ena e tlameha ho etsoa ka ho bekha pele le kamora koetliso.

U ka sebelisa li-supplements neng

Liprotheine kapa li-hypercaloric supplements li lokela ho sebelisoa ho latela tlhoko ea ho tlatselletsa limatlafatsi tse tsoang lijong tse reriloeng. Hypercalorics hangata e sebelisetsoa ho nolofatsa phepo e phahameng ea likhalori tse hlokoang ke baatlelete, bao hangata ba sa khoneng ho ja ntho e ngoe le e ngoe lijong tse ncha.

Ntle le moo, ka mekhahlelo ea mesifa e metle ka mor'a tlholisano e matla, ho kanna ha hlokahala hore ho tlatsetse ho potlakisa ho fola ha mesifa. Kopana le litlatsetso tse 10 ho fumana boima ba mesifa.