{"id":2556,"date":"2024-05-20T08:49:25","date_gmt":"2024-05-20T01:49:25","guid":{"rendered":"https:\/\/360sport.com.vn\/?p=2556"},"modified":"2024-05-20T08:49:25","modified_gmt":"2024-05-20T01:49:25","slug":"loi-khuyen-danh-cho-nguoi-choi-the-thao","status":"publish","type":"post","link":"https:\/\/360sport.com.vn\/?p=2556","title":{"rendered":"L\u1eddi khuy\u00ean d\u00e0nh cho ng\u01b0\u1eddi ch\u01a1i th\u1ec3 thao"},"content":{"rendered":"

D\u00f9 b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n b\u1ea5t c\u1ee9 m\u00f4n th\u1ec3 thao n\u00e0o, v\u00ec m\u1ee5c \u0111\u00edch g\u00ec, \u0111\u1ec3 c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t h\u00e3y l\u01b0u \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a m\u00ecnh.<\/span><\/p>\n

B\u1ea3y l\u1eddi khuy\u00ean t\u1eeb c\u00e1c b\u00e1c s\u0129 dinh d\u01b0\u1ee1ng c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean Olympic s\u1ebd gi\u00fap b\u1ea1n t\u1eadp luy\u1ec7n sung s\u1ee9c h\u01a1n, b\u1ec1n s\u1ee9c h\u01a1n v\u00e0 nhanh h\u01a1n n\u1eefa.<\/span><\/p>\n

1. Kh\u00f4ng bao gi\u1edd b\u1ecf b\u1eefa s\u00e1ng<\/b><\/h2>\n

M\u1ed9t trong nh\u1eefng sai l\u1ea7m l\u1edbn nh\u1ea5t tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng l\u00e0 b\u1ea1n b\u1ecf r\u1ed7ng d\u1ea1 d\u00e0y c\u1ee7a m\u00ecnh.<\/span><\/p>\n

Khi th\u1ee9c d\u1eady c\u0169ng l\u00e0 l\u00fac l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u0111ang \u1edf m\u1ee9c r\u1ea5t th\u1ea5p, n\u1ebfu l\u00fac n\u00e0y b\u1ea1n t\u1eadp luy\u1ec7n m\u00e0 kh\u00f4ng \u0103n g\u00ec th\u00ec m\u1ee9c \u0111\u01b0\u1eddng s\u1ebd xu\u1ed1ng th\u1ea5p n\u1eefa, g\u00e2y ra c\u1ea3m gi\u00e1c r\u1ea5t m\u1ec7t m\u1ecfi, ki\u1ec7t s\u1ee9c, th\u1eadm ch\u00ed l\u00e0 ng\u1ea5t x\u1ec9u.<\/span><\/p>\n

V\u00ec v\u1eady h\u00e3y nh\u1edb l\u1ea5p d\u1ea1 d\u00e0y r\u1ed7ng c\u1ee7a m\u00ecnh \u00edt nh\u1ea5t 30 – 45 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n \u0111\u1ed1i v\u1edbi b\u1eefa s\u00e1ng \u00edt protein.<\/span><\/p>\n

N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng, h\u00e3y \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n \u201chigh carb, low protein\u201d ngh\u0129a l\u00e0 gi\u00e0u tinh b\u1ed9t v\u00e0 \u00edt ch\u1ea5t \u0111\u1ea1m b\u1edfi c\u00e1c th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u protein nh\u01b0 b\u01a1, \u0111\u1eadu ph\u1ed9ng, s\u1eefa chua m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ti\u00eau h\u00f3a.<\/span><\/p>\n

2. B\u1ed5 sung kho\u00e1ng ch\u1ea5t<\/b><\/h2>\n

C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean th\u01b0\u1eddng \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng thi\u1ebfu s\u1eaft, m\u1ed9t y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1ec3 kh\u1eafc ph\u1ee5c v\u1ea5n \u0111\u1ec1 n\u00e0y, vi\u1ec7c b\u1ed5 sung kho\u00e1ng ch\u1ea5t \u0111\u1ea7y \u0111\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng.<\/span><\/p>\n

L\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n:<\/span><\/p>\n

    \n
  • \u01afu ti\u00ean ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng: B\u1ed5 sung c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u kho\u00e1ng ch\u1ea5t nh\u01b0 th\u1ecbt \u0111\u1ecf, rau xanh \u0111\u1eadm, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t.<\/span><\/li>\n
  • S\u1eed d\u1ee5ng 360 SPORT: S\u1ea3n ph\u1ea9m n\u00e0y s\u1ebd l\u00e0 tr\u1ee3 th\u1ee7 \u0111\u1eafc l\u1ef1c gi\u00fap b\u1ea1n b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng kho\u00e1ng ch\u1ea5t thi\u1ebfu h\u1ee5t, t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v\u00e0 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t th\u1ec3 thao. V\u1edbi c\u00f4ng th\u1ee9c \u0111\u1ed9c \u0111\u00e1o k\u1ebft h\u1ee3p LEVAGEN+, H\u1ed3ng S\u00e2m, \u0110\u01b0\u1eddng c\u1ecf ng\u1ecdt v\u00e0 c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i, 360 SPORT kh\u00f4ng ch\u1ec9 gi\u00fap ng\u0103n ng\u1eeba chu\u1ed9t r\u00fat, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp m\u00e0 c\u00f2n gi\u1ea3m m\u1ec7t m\u1ecfi sau t\u1eadp luy\u1ec7n.<\/span><\/li>\n<\/ul>\n

    \"L\u1eddi<\/p>\n

      \n
    • Tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia: N\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 th\u1eafc m\u1eafc ho\u1eb7c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n c\u1ee5 th\u1ec3.<\/span><\/li>\n<\/ul>\n

      \u0110\u1eebng \u0111\u1ec3 thi\u1ebfu kho\u00e1ng ch\u1ea5t c\u1ea3n tr\u1edf h\u00e0nh tr\u00ecnh chinh ph\u1ee5c \u0111\u1ec9nh cao th\u1ec3 thao c\u1ee7a b\u1ea1n. H\u00e3y trang b\u1ecb cho m\u00ecnh ki\u1ebfn th\u1ee9c v\u00e0 s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p \u0111\u1ec3 lu\u00f4n kh\u1ecfe m\u1ea1nh v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch t\u1ed1t nh\u1ea5t!<\/span><\/p>\n

      3. U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp<\/b><\/h2>\n

      \u0110\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean, trong m\u1ed9t ng\u00e0y, trung b\u00ecnh, c\u1ee9 m\u1ed7i 1kg c\u00e2n n\u1eb7ng c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd c\u1ea7n 60ml n\u01b0\u1edbc b\u1ed5 sung.<\/span><\/p>\n

      Nh\u01b0 v\u1eady, \u0111\u1ed1i v\u1edbi m\u1ed9t ng\u01b0\u1eddi c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng 50kg th\u00ec m\u1ed9t ng\u00e0y tham gia t\u1eadp luy\u1ec7n c\u1ea7n 3 l\u00edt n\u01b0\u1edbc b\u1ed5 sung.<\/span><\/p>\n

      Ngay c\u1ea3 nh\u1eefng ng\u00e0y kh\u00f4ng luy\u1ec7n t\u1eadp c\u0169ng \u0111\u1eebng qu\u00ean th\u01b0\u1eddng xuy\u00ean u\u1ed1ng n\u01b0\u1edbc, b\u1edfi vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc h\u00f4m nay s\u1ebd gia t\u0103ng s\u1ee9c b\u1ec1n c\u01a1 th\u1ec3 cho ng\u00e0y mai.<\/span><\/p>\n

      4. T\u0103ng m\u00e0u s\u1eafc cho b\u1eefa \u0103n<\/b><\/h2>\n

      \u0110i\u1ec1u t\u1ed1i quan tr\u1ecdng \u0111\u1ec3 t\u1eadp luy\u1ec7n t\u1ed1t l\u00e0 lu\u00f4n gi\u1eef s\u1ee9c kh\u1ecfe t\u1ed1t, v\u00e0 kh\u00f4ng c\u00f3 g\u00ec c\u01a1 b\u1ea3n h\u01a1n l\u00e0 b\u1ed5 sung cho b\u1eefa \u0103n c\u1ee7a m\u00ecnh \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t.<\/span><\/p>\n

      Lu\u00f4n c\u00f3 trong ch\u1ebf \u0111\u1ed9 \u0103n c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 c\u1ea3 c\u00e1c \u201csi\u00eau\u201d th\u1ef1c ph\u1ea9m n\u1eefa.<\/span><\/p>\n

      H\u00e3y k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i th\u1ee9c \u0103n ch\u1ee9a carbon nh\u01b0 ng\u0169 c\u1ed1c v\u1edbi c\u00e1c th\u1ee9c \u0103n nhi\u1ec1u protein nh\u01b0 th\u1ecbt n\u1ea1c, hoa qu\u1ea3 nhi\u1ec1u m\u00e0u s\u1eafc, v\u00e0 kh\u00f4ng qu\u00ean c\u1ea3 rau c\u1ee7 n\u1eefa. M\u00e0u s\u1eafc th\u1ef1c ph\u1ea9m c\u00e0ng \u0111a d\u1ea1ng th\u00ec ch\u1ebf \u0111\u1ed9 \u0103n c\u00e0ng c\u00f3 l\u1ee3i.<\/span><\/p>\n

      M\u1ed9t l\u1eddi khuy\u00ean n\u1eefa \u0111\u1ebfn t\u1eeb c\u00e1c b\u00e1c s\u0129 dinh d\u01b0\u1ee1ng: N\u1ebfu c\u00f3 th\u1ec3, n\u00ean \u0103n s\u1eefa chua v\u00e0 u\u1ed1ng vitamin t\u1ed5ng h\u1ee3p h\u00e0ng ng\u00e0y.<\/span><\/p>\n

      5. L\u1eadp k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng<\/b><\/h2>\n

      Nh\u1eb1m ti\u1ebft ki\u1ec7m th\u1eddi gian c\u0169ng nh\u01b0 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 cho b\u1eefa \u0103n, c\u00e1c b\u00e1c s\u0129 dinh d\u01b0\u1ee1ng g\u1ee3i \u00fd h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng cho tu\u1ea7n t\u1edbi c\u1ee7a b\u1ea1n v\u00e0o ch\u1ee7 nh\u1eadt tu\u1ea7n n\u00e0y.<\/span><\/p>\n

      V\u1eady l\u00e0 b\u1ea1n c\u00f3 th\u00eam th\u1eddi gian \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ea5t c\u1ea3 nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t cho b\u1eefa \u0103n c\u1ee7a gia \u0111\u00ecnh tu\u1ea7n t\u1edbi.<\/span><\/p>\n

      C\u0169ng \u0111\u1eebng qu\u00ean c\u00f3 m\u1ed9t chi\u1ebfc m\u00e1y sinh t\u1ed1 nh\u1ecf g\u1ecdn v\u00e0 c\u00e1c lo\u1ea1i qu\u1ea3, s\u1eefa t\u01b0\u01a1i, s\u1eefa chua \u0111\u1ec3 l\u00e0m cho m\u00ecnh nh\u1eefng m\u00f3n \u0111\u1ed3 u\u1ed1ng b\u1ed5 sung protein sau luy\u1ec7n t\u1eadp.<\/span><\/p>\n

      \"L\u1eddi<\/p>\n

      6. Kh\u00f4ng \u0103n ki\u00eang<\/b><\/h2>\n

      Sai l\u1ea7m dinh d\u01b0\u1ee1ng l\u1edbn nh\u1ea5t m\u00e0 ph\u1ee5 n\u1eef hay m\u1eafc ph\u1ea3i l\u00e0 lu\u00f4n c\u1ed1 g\u1eafng \u0103n ki\u00eang v\u00e0 c\u1eaft gi\u1ea3m \u0111\u1ebfn m\u1ee9c th\u1ea5p nh\u1ea5t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o, ngay c\u1ea3 khi \u0111ang trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/span><\/p>\n

      Nhi\u1ec1u ph\u1ee5 n\u1eef th\u1eadm ch\u00ed ch\u1ec9 \u0103n rau xanh, tr\u00e1i c\u00e2y m\u00e0 b\u1ecf qua th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u protein nh\u01b0 th\u1ecbt c\u00e1. Nh\u01b0ng \u0111\u00f3 l\u00e0 \u0111i\u1ec1u ho\u00e0n to\u00e0n sai l\u1ea7m b\u1edfi khi luy\u1ec7n t\u1eadp, l\u01b0\u1ee3ng carbonhydrate trong c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n gi\u1ea3m.<\/span><\/p>\n

      N\u1ebfu nh\u01b0 kh\u00f4ng \u0111\u01b0\u1ee3c b\u1ed5 sung calo, c\u01a1 th\u1ec3 s\u1ebd s\u1eed d\u1ee5ng l\u01b0\u1ee3ng protein c\u00f3 trong c\u00e1c c\u01a1 nh\u01b0 m\u1ed9t ngu\u1ed3n nhi\u00ean li\u1ec7u thay th\u1ebf, v\u00e0 h\u1ec7 qu\u1ea3 l\u00e0 c\u01a1 b\u1eafp s\u1ebd m\u1ea5t \u0111i, c\u01a1 th\u1ec3 kh\u00f4ng s\u0103n ch\u1eafc. Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, vi\u1ec7c t\u1eadp luy\u1ec7n l\u1ea1i l\u00e0 ph\u1ea3n t\u00e1c d\u1ee5ng.<\/span><\/p>\n

      7. Ph\u1ee5c h\u1ed3i sau luy\u1ec7n t\u1eadp<\/b><\/h2>\n

      Ngay sau khi ho\u00e0n th\u00e0nh m\u1ed9t b\u00e0i t\u1eadp c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao (th\u01b0\u1eddng trong v\u00f2ng 30 ph\u00fat), b\u1ea1n n\u00ean b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u1edbi ch\u00fat \u0111\u1ed3 \u0103n nh\u1eb9 nh\u01b0 m\u1ed9t ly s\u1eefa hay th\u1ecfi socola. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c v\u00e0 gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n.<\/span><\/p>\n

      Trong v\u00f2ng 5 ph\u00fat tr\u01b0\u1edbc khi k\u1ebft th\u00fac, h\u00e3y b\u1ed5 sung th\u00eam ch\u00fat n\u01b0\u1edbc.<\/span><\/p>\n

      Trong v\u00f2ng 15-20 ph\u00fat sau khi k\u1ebft th\u00fac, b\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung cho m\u00ecnh m\u1ed9t lon n\u01b0\u1edbc protein.<\/span><\/p>\n

      Trong v\u00f2ng m\u1ed9t gi\u1edd, b\u1ed5 sung m\u1ed9t b\u00e1nh sandwich v\u1edbi th\u1ecbt n\u1ea1c ho\u1eb7c tr\u1ee9ng, pho m\u00e1t v\u00e0 salad.<\/span><\/p>\n

      Tr\u00e1nh c\u00e1c lo\u1ea1i th\u1ee9c \u0103n \u0111\u00e3 qua ch\u1ebf bi\u1ebfn g\u00e2y n\u00f3ng cho c\u01a1 th\u1ec3, thay v\u00e0o \u0111\u00f3 l\u00e0 rau xanh v\u00e0 tr\u00e1i c\u00e2y.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      D\u00f9 b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n b\u1ea5t c\u1ee9 m\u00f4n th\u1ec3 thao n\u00e0o, v\u00ec m\u1ee5c \u0111\u00edch g\u00ec, \u0111\u1ec3 c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t h\u00e3y l\u01b0u \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a m\u00ecnh. B\u1ea3y l\u1eddi khuy\u00ean t\u1eeb c\u00e1c b\u00e1c s\u0129 dinh d\u01b0\u1ee1ng c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean Olympic s\u1ebd gi\u00fap b\u1ea1n t\u1eadp luy\u1ec7n sung s\u1ee9c h\u01a1n, b\u1ec1n s\u1ee9c […]\n","protected":false},"author":1,"featured_media":2568,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cham-soc"],"_links":{"self":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2556","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2556"}],"version-history":[{"count":0,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2556\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}