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Nutrition to be ready to race BANG SAEN 21

2025/12/14 Edited to

... Read moreสำหรับนักวิ่งที่เตรียมตัวแข่งขัน BANG SAEN 21 การวางแผนโภชนาการอย่างถูกต้องถือเป็นหัวใจสำคัญที่จะช่วยให้คุณวิ่งได้เต็มประสิทธิภาพและลดความเสี่ยงของการหมดแรงก่อนถึงเส้นชัย ในช่วง 3-7 วันก่อนวันแข่ง การเพิ่มปริมาณคาร์โบไฮเดรตในอาหารจำเป็นเพื่อเก็บสะสมไกลโคเจนในกล้ามเนื้อ เช่น ข้าว พาสต้า มันฝรั่ง ขนมปัง และผลไม้ จะช่วยให้พลังงานถูกเก็บไว้ใช้ในวันแข่ง ลดการเหนื่อยล้าได้มากขึ้น ควรหลีกเลี่ยงอาหารที่มีไขมันสูง ของทอด และเครื่องดื่มแอลกอฮอล์ เพราะจะทำให้ร่างกายฟื้นตัวช้าลง คืนก่อนแข่งควรรับประทานมื้อเย็นที่เน้นคาร์โบไฮเดรตและโปรตีนย่อยง่าย เช่น ข้าวกับไก่ ปลา หรือพาสต้า โดยหลีกเลี่ยงอาหารที่มีรสชาติเผ็ดจัด มันจัด หรืออาหารที่ไม่คุ้นเคย เพราะอาจทำให้ท้องอืดหรือถ่ายไม่ปกติในวันแข่ง ในเช้าวันแข่งก่อนปล่อยตัวประมาณ 2-3 ชั่วโมง ควรรับประทานอาหารที่ย่อยง่ายและให้พลังงานเร็ว เช่น ขนมปังทาแยมกล้วย หรือเจลพลังงานที่คุ้นเคย รวมถึงดื่มน้ำประมาณ 400-600 มิลลิลิตร ควรดื่มเป็นจิบบ่อยๆ เพื่อป้องกันการดื่มน้ำมากเกินไปในคราวเดียวซึ่งอาจทำให้ท้องแน่นได้ ถ้ามีเหงื่อออกมากควรเลือกดื่มเครื่องดื่มเกลือแร่ที่เจือจาง ระหว่างวิ่งควรเติมพลังด้วยเจลพลังงานหรือเครื่องดื่มเกลือแร่ที่ดูดซึมเร็ว เพื่อรักษาระดับพลังงานและชะลอความอ่อนล้า ควรเริ่มเติมเมื่อวิ่งไปประมาณ 30-45 นาที แล้วเติมทุก 30-40 นาที อย่ารอจนหมดแรงก่อนค่อยกิน นอกจากนี้ ควรดื่มน้ำจิบบ่อยๆ ในปริมาณน้อยแต่สม่ำเสมอ เพราะอากาศบางแสนที่ค่อนข้างร้อนทำให้เสียเหงื่อและเกลือแร่สูง สิ่งที่ควรระมัดระวังคือห้ามทดลองอาหารหรือเจลใหม่ในวันแข่ง เพราะอาจทำให้ปวดท้องหรือปัญหาเกี่ยวกับระบบย่อยอาหาร อีกทั้งไม่ควรกินเจลโดยไม่ดื่มน้ำตาม เนื่องจากอาจทำให้รู้สึกจุกและไม่สบายท้อง และไม่ควรดื่มน้ำมากเกินไปจนท้องแน่น ด้วยการจัดการโภชนาการอย่างเหมาะสม พร้อมการฝึกฝนและวางแผนอย่างรัดกุม นักวิ่งจะมีโอกาสวิ่งจบ BANG SAEN 21 ด้วยแรงและความสดชื่นถึงเส้นชัยได้อย่างมั่นใจ ขอให้ทุกคนโชคดีกับการวิ่งในครั้งนี้!

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