{"id":14609,"date":"2018-09-06T06:50:16","date_gmt":"2018-09-06T06:50:16","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=14609"},"modified":"2018-09-06T07:31:11","modified_gmt":"2018-09-06T07:31:11","slug":"buk-pasiruoses-maratonui","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/buk-pasiruoses-maratonui\/","title":{"rendered":"B\u016aK PASIRUO\u0160\u0118S MARATONUI"},"content":{"rendered":"

B\u0117gant ilgas distancijas labai svarbu tinkamai paruo\u0161ti savo k\u016bn\u0105 tokiam kr\u016bviui ir nepakenkti sveikatai var\u017eyb\u0173 metu. Pateikiame sportini\u0173 papild\u0173 gamybos lyderio Science in Sport (SIS)<\/strong> rekomendacijas, kaip tinkamai naudoti papildus prie\u0161, per ir po maratono.<\/p>\n

GERTI VANDEN\u012e AR NE?\u00a0<\/strong><\/p>\n

Vien tik vandens atsig\u0117rimas treniruo\u010di\u0173 metu nepad\u0117s u\u017etikrinti reikiamo skys\u010di\u0173 kiekio organizme. Dehidratacija gali padidinti \u0161irdies ritm\u0105, o tai privers sunkiau dirbti tiek treniruo\u010di\u0173, tiek var\u017eyb\u0173 metu. \u017dmogui prakaituojant organizmas netenka elektrolitini\u0173 drusk\u0173 \u2013 natrio, chlorido, kalio, magnio ir kalcio. Natrio netektis su prakaitu yra labiausiai juntama. Geriausias b\u016bdas atstatyti elektrolitini\u0173 drusk\u0173 pusiausvyr\u0105 – \u00a0\u012fmesti vien\u0105 GO Hydro <\/strong>tablet\u0119 \u012f 500 ml vandens ir gerti 3-4 gurk\u0161nius kas 10 minu\u010di\u0173, arba 5-6 gurk\u0161nius kas 15 minu\u010di\u0173. Rekomenduojamas kiekis yra nuo 500 ml iki 1 litro per 1 valand\u0105. Naudok GO Hydro <\/strong>\u00a0savait\u0119 iki Vilniaus maratono!<\/p>\n

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AR DER\u0116T\u0172 VARTOTI DAUG ANGLIAVANDENI\u0172? KAIP?\u00a0<\/strong><\/p>\n

Reikia prad\u0117ti vartoti daugiau angliavandeni\u0173 nuo ketvirtadienio, bet ne v\u0117liau nei 48 valandos iki maratono. Tai padidins angliavandeni\u0173 atsargas raumenyse. Norint to pasiekti reikia padidinti angliavandeni\u0173 porcijas maiste arba valgant u\u017ekand\u017eius tarp pagrindini\u0173 dienos valgym\u0173, tokius kaip SiS GO Energy Bars<\/strong>. Valgykite tai, k\u0105 jau esate patikrin\u0119 ir \u017einote, kad veikia, yra lengvai vir\u0161kinama ir organizmo gerai toleruojama. Kai kurie \u017emon\u0117s m\u0117gsta stipriai pavalgyti ir paskatinti skrand\u017eio veikl\u0105, kiti stipriau pavalgo i\u0161vakar\u0117se ir pasitenkina minimaliais pusry\u010diais ryte.<\/p>\n

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KOD\u0116L MAN REIKIA DRUSK\u0172? KAIP J\u0172 GAUTI?\u00a0<\/strong><\/p>\n

90% \u017emoni\u0173 sportuodami geria vanden\u012f, ta\u010diau tai n\u0117ra efektyviausias b\u016bdas reikiam\u0173 skys\u010di\u0173 organizme u\u017etikrinimui. D\u0117l \u0161ios prie\u017easties Science in Sport pristat\u0117 SiS GO+ Energy Electrolyte gel<\/strong>, kuriame yra 0,3 g natrio. \u017dmon\u0117s, su prakaitu netek\u0119 daug natrio, rizikuoja gauti m\u0117\u0161lung\u012f. Pasir\u016bpinkite, kad kas antras ar tre\u010dias gelis maratono metu b\u016bt\u0173 GO+ Energy Electrolyte gel<\/strong>. Pasistenkite i\u0161vengti blogiausios situacijos \u2013 raumen\u0173 m\u0117\u0161lungio sukelto pasitraukimo i\u0161 distancijos.<\/p>\n

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KAS YRA GELI\u0172 STRATEGIJA?\u00a0<\/strong><\/p>\n

Suvartokite Sis GO Isotonic Energy Gel<\/strong> 5-10 minu\u010di\u0173 prie\u0161 start\u0105. Suplanuokite 60 g angliavandeni\u0173 suvartojim\u0105 per valand\u0105 i\u0161 skirting\u0173 \u0161altini\u0173, pradedant nuo pirmosios maratono valandos. Kartu su skys\u010diais energij\u0105 suteikti gali 2-3 SiS GO Isotonic Energy Gels<\/strong> per valand\u0105. Kas antras tarp \u012fprastini\u0173 suvartojam\u0173 geli\u0173 tur\u0117t\u0173 b\u016bti GO+ Energy Electrolyte gel<\/strong>. Paskutin\u0119 maratono valand\u0105 prad\u0117k vartoti GO caffeine gel<\/strong>. I\u0161m\u0117ginkite savo geli\u0173 strategij\u0105 per paskutini\u0105j\u0105 ilg\u0105j\u0105 treniruot\u0119 likus 2 savait\u0117ms iki lenktyni\u0173.<\/p>\n

\"\"<\/p>\n

KUO VEIKSMINGAS KOFEINAS?\u00a0<\/strong><\/p>\n

Kofeinas suma\u017eina smegen\u0173 reakcij\u0105 \u012f nuovarg\u012f. Tikras raket\u0173 kuras prie\u0161 lenktynes \u2013 SiS Double Espresso gel<\/strong>. I\u0161spauskite i\u0161 sav\u0119s visk\u0105, vartodami GO+ Caffeine gel<\/strong> prie\u0161 treniruotes ir j\u0173 metu. Naudokite SiS GO Caffeine shot <\/strong>paskutin\u0119 maratono valand\u0105 (paskutin\u0117mis valandomis), kuomet pasijau\u010dia nuovargis. Kiekviena 60 ml pakuot\u0117 susideda i\u0161 150mg kofeino ir vitamin\u0173 bei mineral\u0173 derinio, padedan\u010dio gauti dar vien\u0105 energijos pli\u016bpsn\u012f. Si\u016blome Kolos arba Tropini\u0173 vaisi\u0173 skoni\u0173, i\u0161m\u0117ginkite ir i\u0161sirinkite m\u0117gstamiausi\u0105 skon\u012f.<\/p>\n

\u0160V\u0118SK PERGAL\u0118<\/strong>.<\/p>\n

\u012epilkite REGO powder<\/strong> \u012f savo gertuv\u0119 arba tiesiog \u012fsid\u0117kite WHEY20 gel <\/strong>\u012f savo krep\u0161\u012f \u2013 pastarasis yra proteino gelis Numeris 1 pasaulyje. Pl\u0117\u0161k. Suspausk. Pirmyn! Labai svarbu \u0161v\u0119sti pergales!<\/p>\n

\"\"<\/p>\n

Tekstas ir nuotraukos: Science in Sports<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

B\u0117gant ilgas distancijas labai svarbu tinkamai paruo\u0161ti savo k\u016bn\u0105 tokiam kr\u016bviui ir nepakenkti sveikatai var\u017eyb\u0173 metu. Pateikiame sportini\u0173 papild\u0173 gamybos\u2026<\/p>\n","protected":false},"author":9,"featured_media":14613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[31,28],"tags":[13],"class_list":["post-14609","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ivykiai","category-sportas","tag-begimas"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/14609","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=14609"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/14609\/revisions"}],"predecessor-version":[{"id":14618,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/14609\/revisions\/14618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/14613"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=14609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=14609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=14609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}