{"id":129796,"date":"2025-11-28T22:36:41","date_gmt":"2025-11-28T15:36:41","guid":{"rendered":"https:\/\/cooponline.vn\/tin-tuc\/?p=129796"},"modified":"2025-11-28T23:55:04","modified_gmt":"2025-11-28T16:55:04","slug":"4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo","status":"publish","type":"post","link":"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/","title":{"rendered":"4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9\u00a0"},"content":{"rendered":"\n<p>Ch\u1ea1y b\u1ed9 gi\u00fap tim m\u1ea1ch kh\u1ecfe h\u01a1n v\u00e0 tinh th\u1ea7n tho\u1ea3i m\u00e1i h\u01a1n, nh\u01b0ng n\u1ebfu kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 d\u1ec5 \u201ch\u1ebft pin\u201d, m\u1ec7t m\u1ecfi v\u00e0 \u0111au c\u01a1 k\u00e9o d\u00e0i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u1ea3i th\u00edch 4 nh\u00f3m ch\u1ea5t quan tr\u1ecdng v\u00e0 g\u1ee3i \u00fd c\u00e1ch \u0111\u01b0a ch\u00fang v\u00e0o b\u1eefa \u0103n h\u1eb1ng ng\u00e0y \u0111\u1ec3 b\u1ea1n ch\u1ea1y b\u1ec1n, kh\u1ecfe v\u00e0 an to\u00e0n h\u01a1n.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1.jpg\" alt=\"\" class=\"wp-image-130010\" srcset=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1.jpg 1500w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1-300x200.jpg 300w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1-768x512.jpg 768w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1-660x440.jpg 660w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-1-600x400.jpg 600w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><figcaption class=\"wp-element-caption\">4 nh\u00f3m dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n<\/div>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 ez-toc-wrap-left-text counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #222222;color:#222222\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #222222;color:#222222\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Vai_tro_cua_dinh_duong_voi_nguoi_chay_bo\" >Vai tr\u00f2 c\u1ee7a dinh d\u01b0\u1ee1ng v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#4_nhom_chat_dinh_duong_can_cho_nguoi_chay_bo\" >4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Nhom_tinh_bot_%E2%80%93_Nguon_nang_luong_uu_tien\" >Nh\u00f3m tinh b\u1ed9t \u2013 Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u01b0u ti\u00ean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Nhom_protein_%E2%80%93_Phuc_hoi_va_xay_dung_co_bap\" >Nh\u00f3m protein \u2013 Ph\u1ee5c h\u1ed3i v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Nhom_chat_beo_tot_%E2%80%93_Nang_luong_ben_vung\" >Nh\u00f3m ch\u1ea5t b\u00e9o t\u1ed1t \u2013 N\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Nhom_vitamin_va_khoang_chat_%E2%80%93_Ho_tro_van_hanh_toan_bo_co_the\" >Nh\u00f3m vitamin v\u00e0 kho\u00e1ng ch\u1ea5t \u2013 H\u1ed7 tr\u1ee3 v\u1eadn h\u00e0nh to\u00e0n b\u1ed9 c\u01a1 th\u1ec3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Cach_ap_dung_4_nhom_chat_vao_thuc_don_moi_ngay\" >C\u00e1ch \u00e1p d\u1ee5ng 4 nh\u00f3m ch\u1ea5t v\u00e0o th\u1ef1c \u0111\u01a1n m\u1ed7i ng\u00e0y<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Bua_an_truoc_khi_chay_bo\" >B\u1eefa \u0103n tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Bua_an_sau_khi_chay_bo\" >B\u1eefa \u0103n sau khi ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Dinh_duong_trong_ngay_cho_nguoi_chay_bo\" >Dinh d\u01b0\u1ee1ng trong ng\u00e0y cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Luu_y_khi_lua_chon_thuc_pham\" >L\u01b0u \u00fd khi l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Thac_mac_ve_4_nhom_chat_dinh_duong_can_cho_nguoi_chay_bo\" >Th\u1eafc m\u1eafc v\u1ec1 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Nguoi_moi_chay_bo_co_can_thay_doi_che_do_an_khong\" >Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9 c\u00f3 c\u1ea7n thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Chay_bo_de_giam_can_co_phai_an_it_tinh_bot_khong\" >Ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u00f3 ph\u1ea3i \u0103n \u00edt tinh b\u1ed9t kh\u00f4ng?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/cooponline.vn\/tin-tuc\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo\/#Ket_luan_Dinh_duong_dung_giup_moi_buoc_chay_vung_vang_hon\" >K\u1ebft lu\u1eadn: Dinh d\u01b0\u1ee1ng \u0111\u00fang gi\u00fap m\u1ed7i b\u01b0\u1edbc ch\u1ea1y v\u1eefng v\u00e0ng h\u01a1n<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vai_tro_cua_dinh_duong_voi_nguoi_chay_bo\"><\/span><strong>Vai tr\u00f2 c\u1ee7a dinh d\u01b0\u1ee1ng v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dinh d\u01b0\u1ee1ng l\u00e0 n\u1ec1n t\u1ea3ng cho hi\u1ec7u su\u1ea5t ch\u1ea1y. C\u01a1 th\u1ec3 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng, ch\u1ea5t x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 vi ch\u1ea5t \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng. N\u1ebfu \u0103n thi\u1ebfu c\u00e2n b\u1eb1ng, b\u1ea1n d\u1ec5 m\u1ec7t s\u1edbm v\u00e0 kh\u00f3 ph\u1ee5c h\u1ed3i sau t\u1eadp.<\/p>\n\n\n\n<p>Ng\u01b0\u1ee3c l\u1ea1i, khi \u0103n \u0111\u00fang v\u00e0 \u0111\u1ee7, m\u1ed7i bu\u1ed5i ch\u1ea1y s\u1ebd nh\u1eb9 nh\u00e0ng h\u01a1n. C\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh h\u01a1n. Tinh th\u1ea7n c\u0169ng \u1ed5n \u0111\u1ecbnh h\u01a1n. B\u1ea1n s\u1ebd duy tr\u00ec \u0111\u01b0\u1ee3c th\u00f3i quen ch\u1ea1y trong th\u1eddi gian d\u00e0i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_nhom_chat_dinh_duong_can_cho_nguoi_chay_bo\"><\/span><strong>4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u1ed1n nh\u00f3m ch\u1ea5t d\u01b0\u1edbi \u0111\u00e2y n\u00ean xu\u1ea5t hi\u1ec7n h\u00e0ng ng\u00e0y trong th\u1ef1c \u0111\u01a1n. T\u1ef7 l\u1ec7 c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y m\u1ee5c ti\u00eau v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhom_tinh_bot_%E2%80%93_Nguon_nang_luong_uu_tien\"><\/span><strong>Nh\u00f3m tinh b\u1ed9t \u2013 Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u01b0u ti\u00ean<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"800\" src=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1.jpg\" alt=\"\" class=\"wp-image-130011\" srcset=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1.jpg 1000w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-300x240.jpg 300w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-1-768x614.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Nh\u00f3m tinh b\u1ed9t \u2013 Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u01b0u ti\u00ean<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Tinh b\u1ed9t l\u00e0 nhi\u00ean li\u1ec7u ch\u00ednh khi b\u1ea1n ch\u1ea1y. C\u01a1 th\u1ec3 d\u1ef1 tr\u1eef tinh b\u1ed9t d\u01b0\u1edbi d\u1ea1ng glycogen. Khi ch\u1ea1y, glycogen \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. N\u1ebfu kho d\u1ef1 tr\u1eef th\u1ea5p, b\u1ea1n s\u1ebd nhanh ch\u00f3ng \u0111u\u1ed1i s\u1ee9c.<\/p>\n\n\n\n<p>Tinh b\u1ed9t n\u00ean \u0111\u1ebfn t\u1eeb ngu\u1ed3n nguy\u00ean c\u00e1m. V\u00ed d\u1ee5 nh\u01b0 g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, <a href=\"https:\/\/cooponline.vn\/khoailang-coopselect-tuikg-tnx--s250616633\">khoai lang<\/a>, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u00e0 m\u00ec nguy\u00ean h\u1ea1t. Nh\u00f3m n\u00e0y gi\u00fap no l\u00e2u v\u00e0 gi\u1eef \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhom_protein_%E2%80%93_Phuc_hoi_va_xay_dung_co_bap\"><\/span><strong>Nh\u00f3m protein \u2013 Ph\u1ee5c h\u1ed3i v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Protein l\u00e0 \u201cv\u1eadt li\u1ec7u\u201d s\u1eeda ch\u1eefa s\u1ee3i c\u01a1 sau m\u1ed7i bu\u1ed5i ch\u1ea1y. Khi v\u1eadn \u0111\u1ed9ng, c\u01a1 ch\u1ecbu nhi\u1ec1u vi ch\u1ea5n th\u01b0\u01a1ng nh\u1ecf. Protein gi\u00fap c\u01a1 ph\u1ee5c h\u1ed3i v\u00e0 kh\u1ecfe h\u01a1n theo th\u1eddi gian. \u0110\u00e2y l\u00e0 nh\u00f3m ch\u1ea5t r\u1ea5t \u0111\u00e1ng ch\u00fa \u00fd.<\/p>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn th\u1ecbt g\u00e0, c\u00e1, tr\u1ee9ng, <a href=\"https:\/\/cooponline.vn\/dau-hu-trang-coop-select-280g--s250100787\">\u0111\u1eadu h\u0169<\/a>, \u0111\u1eadu l\u0103ng, s\u1eefa chua ho\u1eb7c s\u1eefa gi\u00e0u \u0111\u1ea1m. N\u00ean chia \u0111\u1ec1u \u0111\u1ea1m trong c\u00e1c b\u1eefa. Kh\u00f4ng d\u1ed3n h\u1ebft v\u00e0o m\u1ed9t b\u1eefa duy nh\u1ea5t trong ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhom_chat_beo_tot_%E2%80%93_Nang_luong_ben_vung\"><\/span><strong>Nh\u00f3m ch\u1ea5t b\u00e9o t\u1ed1t \u2013 N\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"800\" src=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-2.jpg\" alt=\"\" class=\"wp-image-130013\" srcset=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-2.jpg 1000w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-2-300x240.jpg 300w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-2-768x614.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Nh\u00f3m ch\u1ea5t b\u00e9o t\u1ed1t \u2013 N\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Ch\u1ea5t b\u00e9o kh\u00f4ng ch\u1ec9 g\u00e2y t\u0103ng c\u00e2n nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129. Ch\u1ea5t b\u00e9o t\u1ed1t l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u1eadm nh\u01b0ng b\u1ec1, nh\u1ea5t l\u00e0 v\u1edbi ng\u01b0\u1eddi ch\u1ea1y c\u1ef1 ly d\u00e0i. Khi glycogen gi\u1ea3m, c\u01a1 th\u1ec3 s\u1ebd d\u00f9ng th\u00eam m\u1ee1 \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng.<\/p>\n\n\n\n<p>Ngu\u1ed3n ch\u1ea5t b\u00e9o t\u1ed1t g\u1ed3m b\u01a1, <a href=\"https:\/\/cooponline.vn\/dau-oliu-scudieri-co-op-select-500ml--s251000413\">d\u1ea7u \u00f4 liu<\/a>, c\u00e1 b\u00e9o, h\u1ea1nh nh\u00e2n, <a href=\"https:\/\/cooponline.vn\/hat-oc-cho-coop-finest-tui-500g--s250108895\">\u00f3c ch\u00f3<\/a> v\u00e0 h\u1ea1t chia. N\u00ean h\u1ea1n ch\u1ebf m\u1ee1 \u0111\u1ed9ng v\u1eadt, \u0111\u1ed3 chi\u00ean ng\u1eadp d\u1ea7u v\u00e0 th\u1ee9c \u0103n nhanh. Ch\u00fang g\u00e2y n\u1eb7ng b\u1ee5ng v\u00e0 kh\u00f4ng t\u1ed1t cho tim m\u1ea1ch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhom_vitamin_va_khoang_chat_%E2%80%93_Ho_tro_van_hanh_toan_bo_co_the\"><\/span><strong>Nh\u00f3m vitamin v\u00e0 kho\u00e1ng ch\u1ea5t \u2013 H\u1ed7 tr\u1ee3 v\u1eadn h\u00e0nh to\u00e0n b\u1ed9 c\u01a1 th\u1ec3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vitamin v\u00e0 kho\u00e1ng ch\u1ea5t gi\u1ed1ng nh\u01b0 \u201cng\u01b0\u1eddi \u0111i\u1ec1u ph\u1ed1i\u201d b\u00ean trong c\u01a1 th\u1ec3. Ch\u00fang tham gia v\u00e0o nhi\u1ec1u qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a. Nh\u00f3m vitamin B gi\u00fap chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng, s\u1eaft h\u1ed7 tr\u1ee3 v\u1eadn chuy\u1ec3n oxy, magie v\u00e0 kali gi\u00fap c\u01a1 co gi\u00e3n \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n<p>B\u1ea1n n\u00ean \u0103n nhi\u1ec1u rau l\u00e1 xanh, tr\u00e1i c\u00e2y t\u01b0\u01a1i, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 m\u1ed9t l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i h\u1ea3i s\u1ea3n. \u0110a d\u1ea1ng th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m nguy c\u01a1 thi\u1ebfu vi ch\u1ea5t c\u1ea7n thi\u1ebft.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"800\" src=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-3-1.jpg\" alt=\"\" class=\"wp-image-130014\" srcset=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-3-1.jpg 1000w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-3-1-300x240.jpg 300w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-3-1-768x614.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Nh\u00f3m vitamin v\u00e0 kho\u00e1ng ch\u1ea5t \u2013 H\u1ed7 tr\u1ee3 v\u1eadn h\u00e0nh to\u00e0n b\u1ed9 c\u01a1 th\u1ec3<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cach_ap_dung_4_nhom_chat_vao_thuc_don_moi_ngay\"><\/span><strong>C\u00e1ch \u00e1p d\u1ee5ng 4 nh\u00f3m ch\u1ea5t v\u00e0o th\u1ef1c \u0111\u01a1n m\u1ed7i ng\u00e0y<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bua_an_truoc_khi_chay_bo\"><\/span><strong>B\u1eefa \u0103n tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>B\u1eefa tr\u01b0\u1edbc khi ch\u1ea1y n\u00ean ch\u00fa tr\u1ecdng tinh b\u1ed9t d\u1ec5 ti\u00eau. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn khoai lang, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m ho\u1eb7c <a href=\"https:\/\/cooponline.vn\/yen-mach-nguyen-hat-coop-select-hu-900g--s250102509\">y\u1ebfn m\u1ea1ch<\/a>. K\u00e8m m\u1ed9t \u00edt tr\u00e1i c\u00e2y nh\u01b0 <a href=\"https:\/\/cooponline.vn\/chuoi-coop-select-l1-kg--s250101297\">chu\u1ed1i <\/a>\u0111\u1ec3 b\u1ed5 sung kali. Kh\u00f4ng n\u00ean \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c \u0111\u1ed3 chi\u00ean.<\/p>\n\n\n\n<p>Th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng l\u00e0 tr\u01b0\u1edbc khi ch\u1ea1y kho\u1ea3ng 2-3 gi\u1edd. N\u1ebfu c\u1ea7n b\u1eefa nh\u1eb9 g\u1ea7n gi\u1edd ch\u1ea1y, h\u00e3y ch\u1ecdn l\u1ef1a \u0111\u01a1n gi\u1ea3n v\u00ed d\u1ee5 nh\u01b0 m\u1ed9t qu\u1ea3 chu\u1ed1i ho\u1eb7c v\u00e0i mi\u1ebfng b\u00e1nh m\u00ec, tr\u00e1nh u\u1ed1ng nhi\u1ec1u s\u1eefa n\u1ebfu d\u1ea1 d\u00e0y nh\u1ea1y c\u1ea3m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bua_an_sau_khi_chay_bo\"><\/span><strong>B\u1eefa \u0103n sau khi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sau khi ch\u1ea1y, c\u01a1 th\u1ec3 c\u1ea7n b\u00f9 n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eeda ch\u1eefa c\u01a1. Tinh b\u1ed9t gi\u00fap b\u00f9 glycogen, protein gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. M\u1ed9t b\u1eefa \u0103n g\u1ed3m c\u01a1m g\u1ea1o l\u1ee9t, <a href=\"https:\/\/cooponline.vn\/file-uc-ga-vi-500g-cp--s250101103\">th\u1ecbt g\u00e0<\/a> v\u00e0 rau xanh l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t.<\/p>\n\n\n\n<p>N\u1ebfu t\u1eadp bu\u1ed5i s\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng s\u1eefa chua v\u1edbi tr\u00e1i c\u00e2y v\u00e0 y\u1ebfn m\u1ea1ch. N\u1ebfu ch\u1ea1y l\u00e2u, c\u00f3 th\u1ec3 th\u00eam n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 b\u00f9 kho\u00e1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dinh_duong_trong_ngay_cho_nguoi_chay_bo\"><\/span><strong>Dinh d\u01b0\u1ee1ng trong ng\u00e0y cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"800\" src=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-4.jpg\" alt=\"\" class=\"wp-image-130015\" srcset=\"https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-4.jpg 1000w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-4-300x240.jpg 300w, https:\/\/cooponline.vn\/tin-tuc\/wp-content\/uploads\/2025\/11\/4-nhom-chat-dinh-duong-can-cho-nguoi-chay-bo-4-768x614.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Nh\u00f3m th\u1ef1c ph\u1ea9m c\u1ea7n thi\u1ebft cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Ngo\u00e0i nh\u1eefng b\u1eefa \u0103n li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn bu\u1ed5i ch\u1ea1y, th\u1ef1c \u0111\u01a1n trong ng\u00e0y c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n b\u1eb1ng h\u1ee3p l\u00fd. M\u1ed7i b\u1eefa n\u00ean \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 b\u1ed1n nh\u00f3m ch\u1ea5t: tinh b\u1ed9t, \u0111\u1ea1m, ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 rau qu\u1ea3.<\/p>\n\n\n\n<p>N\u1ebfu th\u1ea5y th\u01b0\u1eddng xuy\u00ean \u0111\u00f3i ho\u1eb7c m\u1ec7t, h\u00e3y xem l\u1ea1i kh\u1ea9u ph\u1ea7n. C\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u0103n thi\u1ebfu m\u1ed9t nh\u00f3m ch\u1ea5t quan tr\u1ecdng. Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf s\u1ebd t\u1ea1o kh\u00e1c bi\u1ec7t l\u1edbn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Luu_y_khi_lua_chon_thuc_pham\"><\/span><strong>L\u01b0u \u00fd khi l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>H\u00e3y \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m t\u01b0\u01a1i v\u00e0 h\u1ea1n ch\u1ebf \u0111\u1ed3 \u0111\u00f3ng g\u00f3i v\u00ec ch\u00fang th\u01b0\u1eddng nhi\u1ec1u mu\u1ed1i, \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o x\u1ea5u. Lu\u00f4n \u0111\u1ecdc k\u1ef9 nh\u00e3n dinh d\u01b0\u1ee1ng \u0111\u1ec3 tr\u00e1nh \u0111\u01b0\u1eddng \u1ea9n.<\/p>\n\n\n\n<p>Tr\u00e1nh th\u1eed m\u00f3n l\u1ea1 ngay tr\u01b0\u1edbc bu\u1ed5i ch\u1ea1y, v\u00ec d\u1ea1 d\u00e0y c\u1ea7n th\u1eddi gian th\u00edch nghi. N\u1ebfu c\u00f3 b\u1ec7nh n\u1ec1n, b\u1ea1n n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi thay \u0111\u1ed5i kh\u1ea9u ph\u1ea7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thac_mac_ve_4_nhom_chat_dinh_duong_can_cho_nguoi_chay_bo\"><\/span><strong>Th\u1eafc m\u1eafc v\u1ec1 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguoi_moi_chay_bo_co_can_thay_doi_che_do_an_khong\"><\/span><strong>Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9 c\u00f3 c\u1ea7n thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y d\u1ec5 h\u1ee5t n\u0103ng l\u01b0\u1ee3ng n\u00ean c\u1ea7n ch\u00fa \u00fd b\u1eefa s\u00e1ng v\u00e0 b\u1eefa sau t\u1eadp. N\u1ebfu \u0103n \u00edt m\u00e0 ch\u1ea1y nhi\u1ec1u, b\u1ea1n d\u1ec5 ch\u00f3ng m\u1eb7t v\u00e0 m\u1ec7t. H\u00e3y t\u0103ng d\u1ea7n tinh b\u1ed9t nguy\u00ean c\u00e1m v\u00e0 \u0111\u1ea1m n\u1ea1c \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_de_giam_can_co_phai_an_it_tinh_bot_khong\"><\/span><strong>Ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u00f3 ph\u1ea3i \u0103n \u00edt tinh b\u1ed9t kh\u00f4ng?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tinh b\u1ed9t l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh khi b\u1ea1n ch\u1ea1y. N\u1ebfu \u0103n qu\u00e1 \u00edt, c\u01a1 th\u1ec3 s\u1ebd r\u1ea5t \u0111u\u1ed1i. B\u1ea1n ch\u1ec9 c\u1ea7n ch\u1ecdn tinh b\u1ed9t t\u1ed1t v\u00e0 gi\u1ea3m \u0111\u1ed3 ng\u1ecdt, b\u00e1nh k\u1eb9o. K\u1ebft h\u1ee3p ch\u1ea1y \u0111\u1ec1u v\u00e0 \u0103n c\u00e2n b\u1eb1ng s\u1ebd gi\u1ea3m m\u1ee1 b\u1ec1n v\u1eefng h\u01a1n..<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan_Dinh_duong_dung_giup_moi_buoc_chay_vung_vang_hon\"><\/span><strong>K\u1ebft lu\u1eadn: Dinh d\u01b0\u1ee1ng \u0111\u00fang gi\u00fap m\u1ed7i b\u01b0\u1edbc ch\u1ea1y v\u1eefng v\u00e0ng h\u01a1n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi\u1ec3u r\u00f5 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap b\u1ea1n ch\u1ee7 \u0111\u1ed9ng h\u01a1n trong t\u1eebng b\u1eefa \u0103n. Khi k\u1ebft h\u1ee3p th\u1ef1c \u0111\u01a1n h\u1ee3p l\u00fd v\u1edbi l\u1ecbch t\u1eadp ph\u00f9 h\u1ee3p, m\u1ed7i bu\u1ed5i ch\u1ea1y s\u1ebd b\u1edbt \u00e1p l\u1ef1c v\u00e0 tr\u1edf n\u00ean th\u00fa v\u1ecb h\u01a1n. B\u1ea1n kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i m\u1ecdi th\u1ee9 trong m\u1ed9t ng\u00e0y, ch\u1ec9 c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh t\u1eebng th\u00f3i quen nh\u1ecf, k\u1ebft qu\u1ea3 t\u00edch c\u1ef1c s\u1ebd d\u1ea7n xu\u1ea5t hi\u1ec7n tr\u00ean s\u1ee9c kh\u1ecfe v\u00e0 th\u00e0nh t\u00edch ch\u1ea1y.<\/p>\n\n\n\n<p>\u0110\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c b\u1ec1n t\u1ed1t h\u01a1n trong qu\u00e1 tr\u00ecnh ch\u1ea1y, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn th\u00eam c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m v\u00e0 tinh b\u1ed9t t\u1ed1t \u0111\u01b0\u1ee3c ph\u00e2n ph\u1ed1i t\u1ea1i <a href=\"https:\/\/cooponline.vn\/\">Co.op Online<\/a>, ti\u1ec7n l\u1ee3i v\u00e0 \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng.<\/p>\n\n\n\n<div class=\"pv-products-card\"><div class=\"pv-products-title\"><div>Xem th\u00eam c\u00e1c s\u1ea3n ph\u1ea9m kh\u00e1c<\/div><\/div><div class=\"pv-products\" data-type=\"carousel\" data-key=\"product-area\" data-skus=\"250102509,250616633,250100787,251000413,250108895,250100794,250101297,250101103\"><\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kh\u00e1m ph\u00e1 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng gi\u00fap ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 t\u0103ng s\u1ee9c b\u1ec1n, ph\u1ee5c h\u1ed3i c\u01a1 nhanh v\u00e0 duy tr\u00ec ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng an to\u00e0n.<\/p>\n","protected":false},"author":83,"featured_media":130003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20,27,1],"tags":[],"class_list":["post-129796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoe-dep360","category-pro-tips","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - 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