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Co pić podczas biegania? Przewodnik po izotonikach

Na zewnątrz jest 25 stopni Celsjusza, a Ty zaczynasz bieg na 15 kilometrów. Jaki napój powinieneś zabrać ze sobą? Wodę, napój dla sportowców, napój energetyczny? Odpowiedź: to zależy.

Zmienne - takie jak temperatura, długość Twojego biegu i Twoje tempo - wpływają na to, co powinieneś pić. Jeśli Twój trening trwa nie dłużej niż 30-55 minut, kilka łyków wody w trakcie biegu albo zaraz po nim powinno załatwić sprawę. Ale gdy dobijasz do godziny, musisz zadbać o to, by to, co pijesz, dostarczyło Ci odpowiedniej dawki węglowodanów i elektrolitów, takich jak sód czy potas - pomagają one organizmowi zatrzymywać płyny. Wybór napoju odbije się na zapasach energii i tym, ile przyjemności będziesz czerpał z treningu. Co i kiedy w takim razie powinieneś pić? Oto nasz przewodnik.

 

Czas biegu: do 60 minut
Co pić: elektrolity w pastylkach

Tabletki z mikroelementami niemal nie zawierają kalorii, szybko rozpuszczają się w wodzie i są stosunkowo tanie. Używaj ich, jeżeli masz tendencję do wypacania elektrolitów (masz ją, jeśli po biegu i wyschnięciu na Twojej skórze pojawiają się białe plamki soli), jeśli biegasz w upale lub jeśli wolisz dostarczać sobie węglowodany z innych źródeł. Uważaj, jeżeli oprócz pastylek łykasz też żelki energetyczne, bo dodatkowa sól może obciążać żołądek.

Szukaj w sklepach: Isostar Power Tabs.

 

 

Czas biegu: od 1 do 2 godzin
Co pić: izotoniki dla sportowców

Zapasy cukru w Twoim organizmie zaczynają się gwałtownie kurczyć, gdy czas biegu przekracza 60 minut. Sięgnij po napoje zawierające ok. 60 g węglowodanów (od 120 do 240 kcal) i od 300 do 1000 miligramów sodu na 1000 g. W napojach różnych marek znajdują się różne rodzaje cukrów, bo niektórzy biegacze przyswajają jedne lepiej od innych. Wypróbuj na sobie, który z napojów jest optymalny dla Twojego organizm.

Szukaj w sklepach: Iso Plus, Isostar, Powerade, Gatorade.

 

 

Czas biegu: 2 godziny lub dłużej
Co pić: rozrobiony z wodą koncentrat izotoniczny w proszku

Do standardowej dawki zalecanej przez producenta dosyp ok. 20-30% więcej proszku. W ten sposób zwiększysz zawartość sodu, dzięki czemu ograniczysz skutki intensywnego pocenia się i zapobiegniesz skurczom. Badania dowodzą, że biegacze pijący słone napoje wydzielają mniej uryny i tracą mniej elektrolitów.

Szukaj w sklepach: Olimp Iso Plus Powder, Isostar Hydrate & Perform.

 

Czas biegu: dzień startu w zawodach
Co pić: napoje sportowe z kofeiną

Napoje zawierające kofeinę świetnie sprawdzają się, gdy startujesz w zawodach lub gdy w dniu treningu czujesz się nieco ospale. Z badań przeprowadzonych w 2007 roku wynika, że kolarze, którzy spożyli dawkę napoju z kofeiną w czasie dwugodzinnego treningu, łatwiej pokonywali zmęczenie i mogli dać z siebie więcej pod koniec trasy. Ale zanim spróbujesz takich napojów w dniu zawodów, sprawdź, jak wpływają na Ciebie w normalny dzień treningowy.

Szukaj w sklepach: Olimp Dominator - Strong Energy Drink.

 

Po biegu
Co pić: napoje regeneracyjne, koktajle białkowe, mleko czekoladowe, koktajle owocowe.

Łączenie białek z węglowodanami podwyższa poziom glikogenu w mięśniach i redukuje liczbę uszkodzeń włókien mięśniowych po treningu. Po długim treningu albo maratonie dostarcz organizmowi 1 gram węglowodanów i około 4 g białek na każdy kilogram masy ciała.

Szukaj w sklepach: Isostar Long Energy.

RW 04/2009

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