30 ph\u00fat \u0111\u1ebfn 2 gi\u1edd<\/strong><\/td>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh, tr\u00e1nh h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft t\u1ee9c th\u00ec<\/td> Carb \u0111\u01a1n gi\u1ea3n \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a nhanh h\u01a1n<\/td><\/tr><\/tbody><\/table>L\u1ef1a ch\u1ecdn l\u1ecbch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau t\u1ed1t h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n\nT\u1eadp tr\u01b0\u1edbc b\u1eefa tr\u01b0a:<\/strong> N\u1ebfu c\u00f3 th\u1ec3, b\u1ea1n n\u00ean ho\u00e0n th\u00e0nh bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi \u0103n b\u1eefa tr\u01b0a ch\u00ednh \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o<\/li>\n\n\n\nB\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc t\u1eadp:<\/strong> N\u1ebfu l\u1ecbch tr\u00ecnh cho ph\u00e9p, b\u1ea1n n\u00ean \u0103n nh\u1eb9 kho\u1ea3ng 30-60 ph\u00fat<\/strong> tr\u01b0\u1edbc khi t\u1eadp. Gi\u00fap c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, tr\u00e1nh t\u1eadp trong t\u00ecnh tr\u1ea1ng qu\u00e1 \u0111\u00f3i .<\/li>\n\n\n\n\u0102n b\u1eefa ch\u00ednh sau t\u1eadp:<\/strong> Sau khi t\u1eadp xong, b\u1ea1n n\u00ean \u0103n b\u1eefa ch\u00ednh \u0111\u1ec3 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n trong 30 ph\u00fat \u0111\u1ebfn 1 ti\u1ebfng<\/strong>.<\/li>\n<\/ul>\n\n\n\n<\/span>M\u1ed9t s\u1ed1 m\u00f3n \u0103n ph\u00f9 h\u1ee3p \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n (30-60 ph\u00fat):<\/span><\/h3>\n\n\n\nKhi ch\u1ec9 c\u00f2n 30\u201360 ph\u00fat, c\u1ea7n \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a (Carbohydrate \u0111\u01a1n gi\u1ea3n v\u00e0 Protein), \u0111\u1ed3ng th\u1eddi h\u1ea1n ch\u1ebf ch\u1ea5t b\u00e9o v\u00e0 ch\u1ea5t x\u01a1.<\/p>\n\n\n\nM\u00f3n \u0102n Nh\u1eb9<\/strong><\/td>Th\u00e0nh ph\u1ea7n Dinh d\u01b0\u1ee1ng Ch\u00ednh<\/strong><\/td>L\u1ee3i \u00edch V\u1eadn \u0111\u1ed9ng<\/strong><\/td><\/tr>Chu\u1ed1i<\/a> (1-2 qu\u1ea3)<\/td> Carbohydrate (20g\/100g), Kali<\/td> Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng nhanh, d\u1ec5 ti\u00eau h\u00f3a nh\u1ea5t.<\/td><\/tr> S\u1eefa chua<\/a> Hy L\u1ea1p + Tr\u00e1i c\u00e2y<\/a><\/td> Protein ch\u1ea5t l\u01b0\u1ee3ng cao, Carb ph\u00e2n t\u00e1ch nhanh<\/td> Cung c\u1ea5p protein b\u1ea3o v\u1ec7 c\u01a1 b\u1eafp, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi gi\u1ea3m c\u00e2n.<\/td><\/tr> S\u1eefa l\u1eafc Protein<\/td> Protein h\u1ea5p th\u1ee5 nhanh, Carb (t\u1eeb s\u1eefa\/tr\u00e1i c\u00e2y)<\/td> Gi\u1ea3i ph\u00e1p nhanh ch\u00f3ng \u0111\u1ec3 ch\u1ed1ng d\u1ecb h\u00f3a c\u01a1 tr\u01b0\u1edbc bu\u1ed5i t\u1eadp.<\/td><\/tr> T\u00e1o \u0111\u1ecf<\/a> v\u00e0 B\u01a1 h\u1ea1nh nh\u00e2n<\/a><\/td> Carb (t\u00e1o), Protein\/Ch\u1ea5t x\u01a1 (b\u01a1)<\/td> N\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng h\u01a1n, cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 polyphenol \u1edf v\u1ecf t\u00e1o<\/td><\/tr><\/tbody><\/table>G\u1ee3i \u00fd m\u1ed9t s\u1ed1 m\u00f3n \u0103n th\u00edch h\u1ee3p \u0111\u1ec3 \u0103n tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c<\/em><\/figcaption><\/figure>\n\n\n\n<\/span>L\u01b0u \u00fd quan tr\u1ecdng: <\/span><\/h2>\n\n\n\nTr\u00e1nh t\u1eadp luy\u1ec7n v\u1edbi b\u1ee5ng \u0111\u00f3i ho\u00e0n to\u00e0n ho\u1eb7c tr\u1ea1ng th\u00e1i qu\u00e1 \u0111\u00f3i, v\u00ec c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u r\u1ee7i ro<\/p>\n\n\n\n
<\/span>\u0110\u1eebng \u0111\u1ec3 b\u1ee5ng qu\u00e1 \u0111\u00f3i: nguy c\u01a1 h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft<\/span><\/h3>\n\n\n\n\nNguy c\u01a1 H\u1ea1 \u0110\u01b0\u1eddng huy\u1ebft:<\/strong> T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao khi \u0111\u00f3i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft.<\/li>\n\n\n\nT\u0103ng Cortisol:<\/strong> T\u1eadp luy\u1ec7n trong tr\u1ea1ng th\u00e1i \u0111\u00f3i k\u00e9o d\u00e0i c\u00f2n l\u00e0m t\u0103ng hormone g\u00e2y c\u0103ng th\u1eb3ng (cortisol). L\u00e0m t\u0103ng m\u1ee1 b\u1ee5ng v\u00e0 gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin v\u1ec1 l\u00e2u d\u00e0i .<\/li>\n\n\n\nGi\u1ea3i ph\u00e1p:<\/strong> N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecb h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft. B\u1ea1n n\u00ean \u0103n nhi\u1ec1u b\u1eefa nh\u1ecf th\u01b0\u1eddng xuy\u00ean trong ng\u00e0y (6 b\u1eefa) thay v\u00ec 3 b\u1eefa l\u1edbn.<\/li>\n<\/ul>\n\n\n\n<\/span>Ch\u1ebf \u0111\u1ed9 \u0103n sau t\u1eadp: ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<\/span><\/h3>\n\n\n\nTrong v\u00f2ng 30 ph\u00fat \u0111\u1ebfn 1 gi\u1edd<\/strong> sau khi t\u1eadp, h\u00e3y \u0103n m\u1ed9t b\u1eefa \u0103n ch\u00ednh ho\u1eb7c b\u1eefa \u0103n nh\u1eb9 ph\u1ee5c h\u1ed3i gi\u00e0u protein v\u00e0 carbohydrate \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch .<\/p>\n\n\n\n\nT\u1ef7 l\u1ec7 v\u00e0ng:<\/strong> Khuy\u1ebfn ngh\u1ecb ti\u00eau th\u1ee5 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng theo t\u1ef7 l\u1ec7 3 ph\u1ea7n Carbohydrate\/1 ph\u1ea7n Protein<\/strong>.<\/li>\n\n\n\nNgu\u1ed3n th\u1ef1c ph\u1ea9m:<\/strong> Carbohydrate (tinh b\u1ed9t) t\u1eeb rau c\u1ee7 nh\u01b0 khoai lang ho\u1eb7c b\u00ed ng\u00f4 gi\u00fap b\u1ed5 sung glycogen<\/strong> \u0111\u00e3 c\u1ea1n ki\u1ec7t. Protein ch\u1ea5t l\u01b0\u1ee3ng cao (nh\u01b0 Tr\u1ee9ng, \u0110\u1ea1m Whey) cung c\u1ea5p axit amin \u0111\u1ec3 s\u1eeda ch\u1eefa s\u1ee3i c\u01a1 v\u00e0 k\u00edch th\u00edch ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n\n\n\n<\/span>K\u1ebft lu\u1eadn<\/span><\/h2>\n\n\n\nT\u00f3m l\u1ea1i, \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n v\u00e0 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a, b\u1ea1n n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n ngay sau khi \u0103n tr\u01b0a m\u1ed9t b\u1eefa \u0103n l\u1edbn<\/strong>. Thay v\u00e0o \u0111\u00f3, h\u00e3y l\u00ean l\u1ecbch t\u1eadp luy\u1ec7n v\u00e0o kho\u1ea3ng 2-3 gi\u1edd tr\u01b0\u1edbc b\u1eefa tr\u01b0a<\/strong> (sau khi \u0111\u00e3 ti\u00eau h\u00f3a b\u1eefa s\u00e1ng nh\u1eb9). <\/p>\n\n\n\nNgo\u00e0i ra b\u1ea1n c\u00f3 th\u1ec3 n\u1ea1p m\u1ed9t b\u1eefa \u0103n nh\u1eb9, d\u1ec5 ti\u00eau h\u00f3a (chu\u1ed1i, s\u1eefa l\u1eafc protein) 30-60 ph\u00fat tr\u01b0\u1edbc t\u1eadp<\/strong>. Chi\u1ebfn l\u01b0\u1ee3c n\u00e0y kh\u00f4ng ch\u1ec9 b\u1ea3o v\u1ec7 d\u1ea1 d\u00e0y m\u00e0 c\u00f2n t\u1ed1i \u01b0u h\u00f3a kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<\/div><\/div>
<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"
Vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c ngay sau khi \u0103n tr\u01b0a mang l\u1ea1i nhi\u1ec1u r\u1ee7i ro h\u01a1n l\u00e0 l\u1ee3i \u00edch. C\u00e1c chuy\u00ean gia sinh l\u00fd h\u1ecdc v\u1eadn \u0111\u1ed9ng khuy\u1ebfn ngh\u1ecb n\u00ean t\u1eadp luy\u1ec7n tr\u01b0\u1edbc b\u1eefa tr\u01b0a. Kho\u1ea3ng 2-3 gi\u1edd sau b\u1eefa \u0103n… <\/p>\n","protected":false},"author":55,"featured_media":127219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20,27],"tags":[944,945],"class_list":["post-127218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoe-dep360","category-pro-tips","tag-tap-the-duc-sau-an-trua","tag-the-duc"],"yoast_head":"\n
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