Na'urar Lissafin Lodin Carbohydrate

Na'urar Lissafin Lodin Carbohydrate

Lodin carbohydrate kafin marathon, dogon hawan keke ko triathlon na iya jinkirta gajiya ta hanyar ƙara yawan ajiyar glycogen — amma kawai da daidai adadin. Shigar da nauyin jikinka da yadda kake son lodi da ƙarfi, kuma wannan na'urar lissafin za ta mayar maka da gram na carbohydrate na yau, kalori da suke bayarwa da kuma kimanin rabuwa ga kowane abinci. Yi amfani da shi don kwanaki 1–3 na rage horo kafin taron mintuna 90+.

Lodin carbohydrate yana cika glycogen na tsoka da hanta a cikin kwanaki 1–3 kafin dogon taron juriya (mintuna 90+). Jagororin gina jiki na wasanni sun ba da shawarar kusan 7–12 g na carbohydrate ga kowane kilogram na nauyin jiki a kowace rana yayin matakin lodi, inda 10 g/kg ya zama burin gama gari. Fifita carbohydrate da ke sauƙin narkewa kuma mai ƙarancin fiber, ka sa horo ya zama mai sauƙi yayin rage horo, kuma ka yi tsammanin ƙaruwar nauyin ruwa na 1–2 kg yayin da glycogen ke ɗaure ruwa.