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Also drink more, as a result of glycogen retains water (per gram of glycogen you're taking three ml of water). Carbohydraterich foods: pasta, rice, potatoes, fruit (bananas!), bread, sugar, fruit juices, gentle drinks, sweet spreads, gingerbread. Carbohydrates (similar to sports activities drinks) taken throughout the exertion will be an vital supplement the restricted carbohydrate shops in the body. Also do not use an excessive amount of: the stomach can't go greater than 60-eighty grams of carbohydrates per hour. Aim for a practical achievable time. See for this: Expectations. The aerobic power supply needs some time (about 2 to 3 minutes) to get started. Across the to save lots of carbohydrate inventory, therefore run the first minutes of a race not too arduous. Try to stick with the split instances as much as doable to hold. And of course your heart rate: Running races with a heart charge monitor. Even just a little alcohol within the night before a match reduces the power to walk in warm weather. Most individuals attain their physical peak round 11 a.m. 6 a.m o'clock in the afternoon. Do a superb heat-up. See the web page: Warm-up and cool-down. Running in entrance of a group, against into the wind can cost 10% extra energy than in the group. Use a powerful bowl of black half an hour before the race Coffee: Caffeine stimulates fat burning fairly strongly.
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發表於 2025-8-3 10:48:45