{"id":3579,"date":"2024-03-01T06:20:04","date_gmt":"2024-03-01T01:20:04","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=3579"},"modified":"2024-03-01T06:20:08","modified_gmt":"2024-03-01T01:20:08","slug":"che-do-an-uong-khi-tap-boi","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/boi-loi\/che-do-an-uong-khi-tap-boi\/","title":{"rendered":"Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi t\u1eadp b\u01a1i"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>24hscore<\/strong><\/a> &#8211; B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi s\u1ef1 cam k\u1ebft t\u1eadp luy\u1ec7n t\u1eadn t\u00e2m, v\u1edbi nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i \u01b0u t\u00fa \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n 6 \u0111\u1ebfn 12 l\u1ea7n m\u1ed7i tu\u1ea7n.\u00a0T\u00f9y thu\u1ed9c v\u00e0o kho\u1ea3ng c\u00e1ch cu\u1ed9c \u0111ua, c\u00e1c bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1edbi 10km v\u00e0 bao g\u1ed3m 1-2km ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u01b0\u1eddng \u0111\u1ed9 cao.\u00a0C\u0169ng nh\u01b0 bu\u1ed5i t\u1eadp d\u01b0\u1edbi n\u01b0\u1edbc, c\u00e1c bu\u1ed5i t\u1eadp t\u1ea1 \u0111\u01b0\u1ee3c ho\u00e0n th\u00e0nh v\u00e0i l\u1ea7n m\u1ed9t tu\u1ea7n b\u1edfi nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i \u01b0u t\u00fa.\u00a0Cam k\u1ebft \u0111\u00e0o t\u1ea1o th\u01b0\u1eddng th\u1ea5p h\u01a1n \u1edf c\u1ea5p tr\u01b0\u1eddng ho\u1eb7c c\u00e2u l\u1ea1c b\u1ed9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u1ec1 b\u01a1i l\u1ed9i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi s\u1ef1 cam k\u1ebft t\u1eadp luy\u1ec7n nghi\u00eam t\u00fac, v\u1edbi nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i \u01b0u t\u00fa \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o t\u1eeb 6 \u0111\u1ebfn 12 l\u1ea7n m\u1ed7i tu\u1ea7n.\u00a0C\u00e1c bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1edbi 10km v\u00e0 bao g\u1ed3m 1-2km ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u01b0\u1eddng \u0111\u1ed9 cao.\u00a0\u1ede c\u1ea5p \u0111\u1ed9 \u01b0u t\u00fa, ng\u01b0\u1eddi b\u01a1i c\u00f3 th\u1ec3 b\u01a1i t\u1edbi 6 gi\u1edd m\u1ed7i ng\u00e0y v\u00e0 c\u0169ng c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c h\u00ecnh th\u1ee9c hu\u1ea5n luy\u1ec7n tr\u00ean \u0111\u1ea5t li\u1ec1n kh\u00e1c bao g\u1ed3m \u0111\u1ea1p xe ho\u1eb7c t\u1eadp t\u1ea1.\u00a0Cam k\u1ebft \u0111\u00e0o t\u1ea1o th\u01b0\u1eddng th\u1ea5p h\u01a1n \u1edf c\u1ea5p tr\u01b0\u1eddng ho\u1eb7c c\u00e2u l\u1ea1c b\u1ed9 nh\u01b0ng v\u1eabn bao g\u1ed3m nhi\u1ec1u bu\u1ed5i \u0111\u00e0o t\u1ea1o m\u1ed7i tu\u1ea7n, th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c r\u1ea5t s\u1edbm v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/03\/images.webp\" alt=\"Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi t\u1eadp b\u01a1i\" class=\"wp-image-3580\" \/><figcaption class=\"wp-element-caption\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi t\u1eadp b\u01a1i<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c cu\u1ed9c thi b\u01a1i l\u1ed9i c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1eeb 2 \u0111\u1ebfn 7 ng\u00e0y t\u00f9y theo m\u1ee9c \u0111\u1ed9 thi \u0111\u1ea5u.&nbsp;C\u00e1c cu\u1ed9c \u0111ua th\u01b0\u1eddng di\u1ec5n ra v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 cu\u1ed9c \u0111ua cu\u1ed1i c\u00f9ng di\u1ec5n ra v\u00e0o ban \u0111\u00eam.&nbsp;C\u00e1c cu\u1ed9c \u0111ua c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1eeb 20 gi\u00e2y \u0111\u1ebfn 15 ph\u00fat t\u00f9y thu\u1ed9c v\u00e0o h\u00e0nh tr\u00ecnh v\u00e0 kho\u1ea3ng c\u00e1ch \u0111ua.&nbsp;\u1ede nh\u1eefng qu\u00e3ng \u0111\u01b0\u1eddng ng\u1eafn h\u01a1n, b\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao r\u1ea5t k\u1ef5 kh\u00ed v\u1edbi qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t hi\u1ebfu kh\u00ed t\u0103ng l\u00ean theo qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i h\u01a1n.&nbsp;Trong m\u1ed9t s\u1ed1 cu\u1ed9c thi, v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i c\u00f3 th\u1ec3 thi \u0111\u1ea5u 2 \u0111\u1ebfn 3 l\u1ea7n m\u1ed7i ng\u00e0y v\u00e0 c\u00f3 \u00edt nh\u1ea5t 20 ph\u00fat \u0111\u1ec3 h\u1ed3i ph\u1ee5c gi\u1eefa c\u00e1c cu\u1ed9c \u0111ua trong khi \u1edf nh\u1eefng t\u00ecnh hu\u1ed1ng kh\u00e1c c\u00f3 th\u1ec3 c\u00f3 v\u00e0i gi\u1edd gi\u1eefa c\u00e1c cu\u1ed9c \u0111ua.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi v\u1eadn \u0111\u1ed9ng vi\u00ean ph\u1ea3i cao v\u00e0 c\u00f3 c\u01a1 b\u1eafp s\u0103n ch\u1eafc, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n th\u00e2n tr\u00ean.&nbsp;L\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 th\u1ea5p h\u01a1n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t l\u1ee3i th\u1ebf v\u00ec ng\u01b0\u1eddi b\u01a1i c\u00f3 \u00edt tr\u1ecdng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 k\u00e9o qua n\u01b0\u1edbc.&nbsp;Nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i tr\u00ecnh \u0111\u1ed9 cao \u0111ang \u1edf \u0111\u1ed9 tu\u1ed5i thi\u1ebfu ni\u00ean, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i th\u01b0\u1eddng ho\u00e0n th\u00e0nh kh\u1ed1i l\u01b0\u1ee3ng luy\u1ec7n t\u1eadp l\u1edbn trong giai \u0111o\u1ea1n tr\u01b0\u1edfng th\u00e0nh v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.&nbsp;\u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng v\u00e0 dinh d\u01b0\u1ee1ng cao \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u v\u00e0 c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c &#8216;\u0103n \u0111\u1ee7&#8217; tr\u1edf th\u00e0nh m\u1ed9t th\u00e1ch th\u1ee9c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ee5c ti\u00eau v\u1ec1 th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i n\u1eef m\u1eb7c d\u00f9 kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n n\u1eb7ng n\u1ec1, v\u00ec tu\u1ed5i thi\u1ebfu ni\u00ean mang l\u1ea1i nh\u1eefng thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 gia t\u0103ng m\u1ee1 trong c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.&nbsp;\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng n\u1eef thanh ni\u00ean \u0111ang b\u01b0\u1edbc v\u00e0o tu\u1ed5i d\u1eady th\u00ec, h\u00e3y t\u00ecm ki\u1ebfm l\u1eddi khuy\u00ean c\u1ee7a Chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 thao \u0111\u01b0\u1ee3c c\u00f4ng nh\u1eadn \u0111\u1ec3 t\u00ecm ra s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa c\u00e1c m\u1ee5c ti\u00eau v\u1ec1 th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3, s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 ch\u1ea5t v\u00e0 t\u1ea5t nhi\u00ean l\u00e0 c\u1ea3 th\u00e0nh t\u00edch trong h\u1ed3 b\u01a1i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi t\u1eadp b\u01a1i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n s\u1ebd \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh d\u1ef1a tr\u00ean kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n, nhu c\u1ea7u c\u1ee5 th\u1ec3 c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean, m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n, m\u1ee5c ti\u00eau v\u1ec1 th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3, s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 t\u0103ng tr\u01b0\u1edfng \u1edf c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u1ebb.&nbsp;Th\u00f4ng th\u01b0\u1eddng, c\u00e1c bu\u1ed5i t\u1eadp \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c v\u00e0o s\u00e1ng s\u1edbm v\u00e0 k\u1ebft qu\u1ea3 l\u00e0 m\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i b\u1ecf b\u1eefa s\u00e1ng tr\u01b0\u1edbc khi t\u1eadp \u0111\u1ec3 tho\u1ea3i m\u00e1i d\u1ea1 d\u00e0y, ch\u00e1n \u0103n ho\u1eb7c l\u00e9n ng\u1ee7 th\u00eam 10 ph\u00fat!&nbsp;L\u00fd t\u01b0\u1edfng nh\u1ea5t, ng\u01b0\u1eddi b\u01a1i n\u00ean \u0103n s\u00e1ng ho\u1eb7c \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t &#8211; \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n quan tr\u1ecdng.&nbsp;\u0110\u1ed3 u\u1ed1ng l\u1ecfng trong b\u1eefa \u0103n ho\u1eb7c g\u00f3i tetra s\u1eefa c\u00f3 th\u1ec3 h\u1eefu \u00edch \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m d\u1ecbu d\u1ea1 d\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi k\u00e9m th\u00e8m \u0103n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dinh d\u01b0\u1ee1ng th\u01b0\u1eddng d\u1ef1a tr\u00ean protein n\u1ea1c \u0111\u1ec3 s\u1eeda ch\u1eefa v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, carbohydrate \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p \u0111\u1ec3 l\u00e0m nhi\u00ean li\u1ec7u.&nbsp;Ngo\u00e0i ra, tr\u00e1i c\u00e2y, rau, qu\u1ea3 h\u1ea1ch, h\u1ea1t v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t cung c\u1ea5p c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng c\u00f9ng v\u1edbi m\u1ed9t s\u1ed1 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.&nbsp;L\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc (n\u01a1i l\u00e0m vi\u1ec7c, tr\u01b0\u1eddng h\u1ecdc, tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc) v\u00e0 c\u00e1c b\u1eefa \u0103n\/\u0111\u1ed3 \u0103n nh\u1eb9 c\u1ea7n \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c \u0111\u1ec3 \u0103n &#8216;tr\u00ean \u0111\u01b0\u1eddng ch\u1ea1y&#8217; nh\u1eb1m t\u1ed1i \u01b0u h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nhu c\u1ea7u hydrat h\u00f3a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 gi\u1eef n\u01b0\u1edbc, ng\u01b0\u1eddi b\u01a1i n\u00ean u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u.&nbsp;Tuy nhi\u00ean, nhu c\u1ea7u ch\u1ea5t l\u1ecfng c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng ch\u1ea5t l\u1ecfng m\u1ea5t \u0111i c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n, t\u00f9y thu\u1ed9c v\u00e0o t\u1ed1c \u0111\u1ed9 \u0111\u1ed5 m\u1ed3 h\u00f4i c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1eb7c d\u00f9 kh\u00f3 c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh t\u00ecnh tr\u1ea1ng m\u1ea5t m\u1ed3 h\u00f4i do m\u00f4i tr\u01b0\u1eddng ch\u1ee9a n\u01b0\u1edbc, nh\u01b0ng khu v\u1ef1c h\u1ed3 b\u01a1i (\u0111\u1eb7c bi\u1ec7t l\u00e0 trong nh\u00e0) th\u01b0\u1eddng \u1ea5m v\u00e0 \u1ea9m, \u0111i\u1ec1u n\u00e0y l\u00e0m t\u0103ng l\u01b0\u1ee3ng ch\u1ea5t l\u1ecfng b\u1ecb m\u1ea5t.&nbsp;N\u00ean mang theo chai n\u01b0\u1edbc khi t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u v\u00e0 \u0111\u1eb7t \u1edf v\u1ecb tr\u00ed d\u1ec5 ti\u1ebfp c\u1eadn \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u1ecfng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 th\u01b0\u1eddng xuy\u00ean.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n, n\u01b0\u1edbc \u0111\u1ee7 \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u hydrat h\u00f3a.&nbsp;Tuy nhi\u00ean, n\u1ebfu t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u su\u1ea5t t\u1ed1i \u0111a ho\u1eb7c trong nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i, \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao c\u00f3 th\u1ec3 h\u1eefu \u00edch v\u00ec ch\u00fang cung c\u1ea5p carbohydrate l\u00e0m nhi\u00ean li\u1ec7u, ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i v\u00e0 ch\u1ea5t l\u1ecfng cho m\u1ee5c ti\u00eau hydrat h\u00f3a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0102n g\u00ec tr\u01b0\u1edbc khi b\u01a1i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi b\u01a1i l\u1ed9i n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n gi\u00e0u carbohydrate t\u1eeb 2 \u0111\u1ebfn 4 gi\u1edd tr\u01b0\u1edbc cu\u1ed9c \u0111ua thi \u0111\u1ea5u \u0111\u1ea7u ti\u00ean.&nbsp;Ch\u1ea5t l\u1ecfng (ch\u1ee7 y\u1ebfu l\u00e0 n\u01b0\u1edbc) n\u00ean \u0111\u01b0\u1ee3c u\u1ed1ng th\u01b0\u1eddng xuy\u00ean tr\u01b0\u1edbc cu\u1ed9c \u0111ua \u0111\u1ea7u ti\u00ean.&nbsp;\u0110\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ch\u1ecbu cho d\u1ea1 d\u00e0y, th\u1ef1c ph\u1ea9m n\u00ean c\u00f3 \u00edt ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o.&nbsp;B\u1eefa \u0103n tr\u01b0\u1edbc khi thi \u0111\u1ea5u n\u00ean \u0111\u01b0\u1ee3c l\u00ean k\u1ebf ho\u1ea1ch v\u00e0 luy\u1ec7n t\u1eadp trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp (\u0111\u1eebng th\u1eed th\u1ee9c \u0103n ho\u1eb7c ch\u1ea5t l\u1ecfng m\u1edbi v\u00e0o ng\u00e0y thi \u0111\u1ea5u!).&nbsp;C\u00e1c b\u1eefa \u0103n ph\u00f9 h\u1ee3p tr\u01b0\u1edbc khi thi \u0111\u1ea5u bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u0169 c\u1ed1c \u0103n s\u00e1ng nguy\u00ean h\u1ea1t v\u1edbi s\u1eefa + tr\u00e1i c\u00e2y<\/li>\n\n\n\n<li>Salad tr\u00e1i c\u00e2y v\u1edbi s\u1eefa chua v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t<\/li>\n\n\n\n<li>B\u00e1nh muffin ki\u1ec3u Anh v\u1edbi m\u1ee9t ho\u1eb7c ph\u00f4 mai<\/li>\n\n\n\n<li>Sandwich\/cu\u1ed9n salad + th\u1ecbt n\u1ea1c\/ph\u00f4 mai<\/li>\n\n\n\n<li>Ch\u00e1o chu\u1ed1i v\u00e0 qu\u1ebf<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0103n m\u1ed9t b\u1eefa \u0103n nh\u1eb9 nh\u1ecf trong v\u00f2ng 1-2 gi\u1edd tr\u01b0\u1edbc cu\u1ed9c \u0111ua nh\u01b0 m\u1ed9t n\u1ed7 l\u1ef1c cu\u1ed1i c\u00f9ng \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng.&nbsp;V\u00ed d\u1ee5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muesli ho\u1eb7c qu\u00e1n bar th\u1ec3 thao<\/li>\n\n\n\n<li>Hoa qu\u1ea3 t\u01b0\u01a1i<\/li>\n\n\n\n<li>B\u00e1nh g\u1ea1o b\u01a1 h\u1ea1t<\/li>\n\n\n\n<li>H\u1ed7n h\u1ee3p tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 v\u00e0 h\u1ea1t<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu ch\u1ea5t r\u1eafn kh\u00f4ng \u1ed5n tr\u01b0\u1edbc tr\u1eadn \u0111\u1ea5u ho\u1eb7c ng\u01b0\u1eddi ch\u01a1i r\u1ea5t lo l\u1eafng, ngu\u1ed3n protein v\u00e0 carbohydrate d\u1ea1ng l\u1ecfng nh\u01b0 sinh t\u1ed1 tr\u00e1i c\u00e2y c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0102n g\u00ec v\u00e0 u\u1ed1ng g\u00ec khi b\u01a1i l\u1ed9i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi b\u01a1i l\u1ed9i c\u1ea7n \u0111\u1ea3m b\u1ea3o r\u1eb1ng h\u1ecd t\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c c\u01a1 h\u1ed9i \u0111\u1ec3 \u0103n u\u1ed1ng gi\u1eefa c\u00e1c l\u1ea7n thi \u0111\u1ea5u.&nbsp;C\u1ea7n x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch thi \u0111\u1ea5u c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n v\u00e0 bao g\u1ed3m c\u00e1c m\u00f3n \u0103n quen thu\u1ed9c.&nbsp;Vi\u1ec7c \u0103n u\u1ed1ng khi thi \u0111\u1ea5u n\u00ean \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh trong c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n ho\u1eb7c tr\u01b0\u1edbc c\u00e1c cu\u1ed9c thi \u0111\u1ea5u trong n\u1ed9i b\u1ed9 c\u00e2u l\u1ea1c b\u1ed9 tr\u01b0\u1edbc c\u00e1c s\u1ef1 ki\u1ec7n l\u1edbn \u0111\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh c\u00e1c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p nh\u1ea5t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>N\u1ebfu \u00edt h\u01a1n 60 ph\u00fat gi\u1eefa c\u00e1c cu\u1ed9c \u0111ua<\/em>&nbsp;\u2013 h\u00e3y ch\u1ecdn c\u00e1c l\u1ef1a ch\u1ecdn nh\u1eb9 nh\u00e0ng v\u00e0 d\u1ec5 hi\u1ec3u.&nbsp;Ch\u1ea5t l\u1ecfng gi\u00e0u carbohydrate c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u01b0a th\u00edch h\u01a1n v\u00ec ch\u00fang \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a nhanh ch\u00f3ng t\u1eeb ru\u1ed9t.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u1ed1ng th\u1ec3 thao<\/li>\n\n\n\n<li>N\u01b0\u1edbc \u00e9p<\/li>\n\n\n\n<li>G\u00f3i tetra s\u1eefa c\u00f3 h\u01b0\u01a1ng v\u1ecb<\/li>\n\n\n\n<li>T\u00fai s\u1eefa chua<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 (v\u00ed d\u1ee5 chu\u1ed1i chip)<\/li>\n\n\n\n<li>Nh\u1eefng mi\u1ebfng tr\u00e1i c\u00e2y t\u01b0\u01a1i nh\u1ecf (v\u00ed d\u1ee5 nho\/chu\u1ed1i)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>N\u1ebfu c\u00e1ch nhau nhi\u1ec1u h\u01a1n 1 \u2013 2 gi\u1edd gi\u1eefa c\u00e1c cu\u1ed9c \u0111ua<\/em> <a href=\"https:\/\/24hscore.org\/tin-tuc\/boi-loi\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>b\u01a1i l\u1ed9i<\/strong><\/a>\u00a0\u2013 c\u00f3 th\u1ec3 \u0103n m\u1ed9t b\u1eefa \u0103n b\u1ed5 d\u01b0\u1ee1ng h\u01a1n \u0111\u1ec3 b\u1ed5 sung nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng v\u00e0 tr\u00e1nh b\u1ecb \u0111\u00f3i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1c m\u00f3n l\u00e0m t\u1eeb m\u1ef3\/m\u1ef3<\/li>\n\n\n\n<li>B\u00e1nh m\u00ec k\u1eb9p nh\u00e2n \u0111\u01a1n gi\u1ea3n<\/li>\n\n\n\n<li>Sushi ho\u1eb7c b\u00e1nh tr\u00e1ng cu\u1ed1n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c \u0111\u1ecba \u0111i\u1ec3m thi \u0111\u1ea5u v\u00e0 t\u1eadp luy\u1ec7n kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng c\u00f3 s\u1eb5n c\u00e1c l\u1ef1a ch\u1ecdn v\u1ec1 th\u1ee9c \u0103n v\u00e0 n\u01b0\u1edbc u\u1ed1ng ph\u00f9 h\u1ee3p, v\u00ec v\u1eady \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i ph\u1ea3i chu\u1ea9n b\u1ecb s\u1eb5n th\u1ee9c \u0103n v\u00e0 n\u01b0\u1edbc u\u1ed1ng khi \u0111\u1ebfn \u0111\u1ecba \u0111i\u1ec3m thi \u0111\u1ea5u.&nbsp;N\u00ean \u0111\u00f3ng g\u00f3i m\u1ed9t t\u00fai gi\u1eef l\u1ea1nh \u0111\u1ef1ng \u0111\u1ed3 u\u1ed1ng v\u00e0 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ec3 \u1edf v\u1ecb tr\u00ed d\u1ec5 ti\u1ebfp c\u1eadn \u0111\u1ec3 n\u1ea1p nhi\u00ean li\u1ec7u v\u00e0 ch\u1ea5t l\u1ecfng su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ee5c h\u1ed3i sau cu\u1ed9c \u0111ua<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dinh d\u01b0\u1ee1ng ph\u1ee5c h\u1ed3i \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong c\u00e1c cu\u1ed9c thi \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c trong v\u00e0i ng\u00e0y ho\u1eb7c trong nhi\u1ec1u tu\u1ea7n t\u1eadp luy\u1ec7n n\u1eb7ng nh\u1ecdc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c b\u1eefa \u0103n ph\u1ee5c h\u1ed3i v\u00e0 \u0111\u1ed3 \u0103n nh\u1eb9 n\u00ean ch\u1ee9a carbohydrate (nhi\u00ean li\u1ec7u), m\u1ed9t \u00edt protein (\u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp) c\u0169ng nh\u01b0 nhi\u1ec1u ch\u1ea5t l\u1ecfng v\u00e0 ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 thay th\u1ebf l\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t \u0111i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eefa \u0103n ph\u1ee5c h\u1ed3i ho\u1eb7c b\u1eefa \u0103n nh\u1eb9 n\u00ean \u0111\u01b0\u1ee3c \u0103n ngay sau th\u1eddi gian t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t khi bu\u1ed5i t\u1eadp ho\u1eb7c cu\u1ed9c \u0111ua ti\u1ebfp theo di\u1ec5n ra v\u00e0o ng\u00e0y h\u00f4m sau.&nbsp;Ch\u1ea5t l\u1ecfng (ch\u1ee7 y\u1ebfu l\u00e0 n\u01b0\u1edbc) c\u0169ng n\u00ean \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5, d\u1ef1a tr\u00ean l\u01b0\u1ee3ng t\u1ed5n th\u1ea5t \u01b0\u1edbc t\u00ednh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t s\u1ed1 g\u1ee3i \u00fd th\u1ef1c ph\u1ea9m ph\u1ee5c h\u1ed3i bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1ecbt ngu\u1ed9i, ph\u00f4 mai v\u00e0 salad cu\u1ed9n ho\u1eb7c cu\u1ed1n<\/li>\n\n\n\n<li>Sinh t\u1ed1 tr\u00e1i c\u00e2y l\u00e0m t\u1eeb s\u1eefa<\/li>\n\n\n\n<li>Tr\u1ee9ng tr\u00e1ng ho\u1eb7c tr\u1ee9ng lu\u1ed9c tr\u00ean b\u00e1nh m\u00ec n\u01b0\u1edbng<\/li>\n\n\n\n<li>Pizza t\u1ef1 l\u00e0m v\u1edbi th\u1ecbt g\u00e0, ph\u00f4 mai + rau<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>24hscore &#8211; B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi s\u1ef1 cam k\u1ebft t\u1eadp luy\u1ec7n t\u1eadn t\u00e2m, v\u1edbi nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i \u01b0u t\u00fa \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n 6 \u0111\u1ebfn 12 l\u1ea7n m\u1ed7i tu\u1ea7n.\u00a0T\u00f9y thu\u1ed9c v\u00e0o kho\u1ea3ng c\u00e1ch cu\u1ed9c \u0111ua, c\u00e1c bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1edbi 10km v\u00e0 bao g\u1ed3m 1-2km ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u01b0\u1eddng \u0111\u1ed9&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3580,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi t\u1eadp b\u01a1i\n","footnotes":""},"categories":[732],"tags":[1238],"class_list":["post-3579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boi-loi","tag-che-do-an-uong-khi-tap-boi"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=3579"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3579\/revisions"}],"predecessor-version":[{"id":3581,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3579\/revisions\/3581"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/3580"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=3579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=3579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=3579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}