{"id":2607,"date":"2024-06-04T19:33:09","date_gmt":"2024-06-04T12:33:09","guid":{"rendered":"https:\/\/360sport.com.vn\/?p=2607"},"modified":"2024-06-04T19:33:09","modified_gmt":"2024-06-04T12:33:09","slug":"chuan-bi-gi-truoc-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/360sport.com.vn\/?p=2607","title":{"rendered":"Chu\u1ea9n b\u1ecb g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t gi\u00fap b\u1ea1n r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn. Khi b\u1ea1n ch\u1ea1y b\u1ed9 s\u1ebd t\u1ed1n nhi\u1ec1u s\u1ee9c l\u1ef1c c\u0169ng nh\u01b0 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. Do v\u1eady vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng th\u1ee9c \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y bu\u1ed5i s\u00e1ng \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m khi kh\u00f4ng bi\u1ebft ch\u1ecdn lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0o ph\u00f9 h\u1ee3p. C\u00f9ng <\/span>360 SPORT<\/span> \u0111i t\u00ecm ngay c\u00e2u tr\u1ea3 l\u1eddi trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y b\u1ea1n nh\u00e9!<\/span><\/p>\n

\u0102n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng?<\/b><\/p>\n

\u0110\u1ec3 b\u1ee5ng \u0111\u00f3i hay \u0103n tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 l\u00e0m cho d\u1ea1 d\u00e0y b\u1ea1n b\u1ecb \u0111au. V\u00ec n\u1ebfu b\u1ea1n ch\u1ea1y b\u1ed9 v\u1edbi m\u1ed9t chi\u1ebfc b\u1ee5ng \u0111\u00f3i s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 cung c\u1ea5p cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng c\u1ee7a ch\u00ednh c\u01a1 th\u1ec3 hu\u1ed1ng chi l\u00e0 ch\u1ea1y b\u1ed9. Ng\u01b0\u1ee3c l\u1ea1i n\u1ebfu b\u1ea1n \u0103n no ho\u1eb7c \u0103n qu\u00e1 g\u1ea7n gi\u1edd t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00ec khi ch\u1ea1y b\u1ed9 th\u1ee9c \u0103n s\u1ebd b\u1ecb x\u1ed1c l\u00ean khi\u1ebfn b\u1ea1n b\u1ecb \u0111au d\u1ea1 d\u00e0y. Ch\u00ednh v\u00ec v\u1eady m\u00e0 theo c\u00e1c chuy\u00ean gia s\u1ee9c kh\u1ecfe, b\u1ea1n c\u1ea7n n\u00ean \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. Kho\u1ea3ng th\u1eddi gian t\u1ed1t nh\u1ea5t \u0111\u00f3 l\u00e0 b\u1ea1n n\u00ean \u0103n s\u00e1ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 t\u1eeb 30 \u0111\u1ebfn 60 ph\u00fat. Ngo\u00e0i ra b\u1ea1n c\u1ea7n u\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3.<\/span><\/p>\n

Th\u1ef1c ph\u1ea9m th\u00edch h\u1ee3p \u0111\u1ec3 b\u1ea1n b\u1ed5 sung tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 \u0111\u00f3 l\u00e0 chu\u1ed1i, b\u1ed9t y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec n\u01b0\u1edbng c\u00f3 ph\u1ebft b\u01a1 \u0111\u1eadu ph\u1ed9ng ho\u1eb7c pho m\u00e1t kem, s\u1eefa chua tr\u1ed9n hoa qu\u1ea3, tr\u00e1i c\u00e2y v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t. Tr\u00e1nh \u0103n c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o, th\u1ef1c ph\u1ea9m nhi\u1ec1u protein\u2026 v\u00ec nh\u1eefng lo\u1ea1i n\u00e0y c\u1ea7n nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 ti\u00eau h\u00f3a v\u00e0 c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n d\u1ea1 d\u00e0y c\u1ee7a b\u1ea1n.<\/span><\/p>\n

\"\"<\/p>\n

\u0102n g\u00ec sau khi \u0111\u00e3 ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng?<\/b><\/p>\n

Sau khi ch\u1ea1y b\u1ed9 kho\u1ea3ng 30 ph\u00fat, b\u1ea1n c\u00f3 th\u1ec3 \u0103n u\u1ed1ng \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng m\u00e0 b\u1ea1n h\u00e3y b\u1ed5 sung ngay \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u00e9:<\/span><\/p>\n

C\u00e1 h\u1ed3i:<\/b><\/p>\n

Trong c\u00e1 h\u1ed3i c\u00f3 r\u1ea5t nhi\u1ec1u acid b\u00e9o omega-3, protein v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng \u00f4xy h\u00f3a cung c\u1ea5p cho c\u01a1 th\u1ec3 b\u1ea1n nh\u1eefng n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft. \u0110\u1ed3ng th\u1eddi c\u00e1 h\u1ed3i c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n b\u1ed9 n\u00e3o v\u00e0 l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 suy gi\u1ea3m nh\u1eadn th\u1ee9c.<\/span><\/p>\n

\u1ee8c g\u00e0:<\/b><\/p>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u c\u1ee7a nh\u1eefng ng\u01b0\u1eddi sau ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng v\u00ec trong g\u00e0 c\u00f3 ch\u1ee9a selenium l\u00e0m gi\u1ea3m nguy c\u01a1 vi\u00eam kh\u1edbp, nh\u1ea5t l\u00e0 khi v\u1ec1 gi\u00e0. Nh\u1eefng m\u00f3n \u0103n v\u1edbi \u1ee9c g\u00e0 ch\u1eafc ch\u1eafn s\u1ebd khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng trong m\u1ed9t th\u1eddi gian d\u00e0i t\u1eadp luy\u1ec7n th\u1ea5m m\u1ec7t.\u00a0<\/span><\/p>\n

Chu\u1ed1i:<\/b><\/p>\n

N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean v\u1eadn \u0111\u1ed9ng th\u00ec chu\u1ed1i l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m b\u1ed5 \u00edch m\u00e0 b\u1ea1n c\u1ea7n \u0103n sau khi ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng \u0111\u1ec3 b\u1ed5 sung vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 carb gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec v\u00f3c d\u00e1ng.<\/span><\/p>\n

C\u00e1c lo\u1ea1i rau v\u00e0 hoa qu\u1ea3:<\/b><\/p>\n

Rau v\u00e0 hoa qu\u1ea3 c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng \u00fd t\u01b0\u1edfng l\u00e0nh m\u1ea1nh gi\u00fap b\u1ea1n kh\u1edfi \u0111\u1ed9ng m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng b\u1edfi trong rau c\u00f3 ch\u1ee9a c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, protein, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t s\u1ebd t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

\u00a0\u0102n tr\u00e1i c\u00e2y sau khi ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u0169ng mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u01b0 cam, t\u00e1o, m\u00e2m x\u00f4i, nho, kiwi\u2026 c\u00f3 ch\u1ee9a c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ea5t x\u01a1 gi\u00fap duy tr\u00ec huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh.<\/span><\/p>\n

Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng th\u00f4ng tin h\u1eefu \u00edch s\u1ebd gi\u00fap gi\u1ea3i \u0111\u00e1p th\u1eafc m\u1eafc c\u1ee7a b\u1ea1n v\u1ec1 nh\u1eefng th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n n\u00ean \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u00e0 c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh.360 SPORT ch\u00fac b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 cao nh\u1ea5t v\u1edbi b\u1ed9 m\u00f4n n\u00e0y!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t gi\u00fap b\u1ea1n r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn. Khi b\u1ea1n ch\u1ea1y b\u1ed9 s\u1ebd t\u1ed1n nhi\u1ec1u s\u1ee9c l\u1ef1c c\u0169ng nh\u01b0 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. Do v\u1eady vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng th\u1ee9c \u0103n tr\u01b0\u1edbc v\u00e0 sau khi […]\n","protected":false},"author":1,"featured_media":2562,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1,49,22],"tags":[],"class_list":["post-2607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cham-soc","category-huong-dan-mua-hang","category-nhip-song-360-sport"],"_links":{"self":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2607","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=2607"}],"version-history":[{"count":0,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2607\/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=2607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}