Zalo Khi Nick Woltemade b\u1ecb b\u1eaft g\u1eb7p \u0111ang \u0103n chu\u1ed1i tr\u00ean b\u0103ng gh\u1ebf d\u1ef1 b\u1ecb trong tr\u1eadn g\u1eb7p Barcelona th\u00e1ng tr\u01b0\u1edbc, h\u00ecnh \u1ea3nh \u0111\u00f3 \u0111\u00e3 khi\u1ebfn m\u1ea1ng x\u00e3 h\u1ed9i b\u00f9ng n\u1ed5 v\u1edbi h\u00e0ng lo\u1ea1t meme ch\u1ebf gi\u1ec5u.<\/p>\n
\t\t\u00a0<\/p>\n
K\u1ec3 t\u1eeb \u0111\u00f3, ti\u1ec1n \u0111\u1ea1o cao 1m96 n\u00e0y, ng\u01b0\u1eddi \u0111\u00e3 s\u1edbm tr\u1edf th\u00e0nh \u201chi\u1ec7n t\u01b0\u1ee3ng\u201d t\u1ea1i Tyneside sau khi ghi 4 b\u00e0n trong 7 tr\u1eadn \u0111\u1ea7u ti\u00ean, v\u00e0 m\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 s\u1eafp th\u00e0nh bi\u1ec3u t\u01b0\u1ee3ng \u1edf \u0110\u1ee9c sau khi ghi b\u00e0n th\u1eafng \u0111\u1ea7u ti\u00ean cho \u0111\u1ed9i tuy\u1ec3n qu\u1ed1c gia trong tu\u1ea7n n\u00e0y, \u0111\u00e3 tr\u1edf th\u00e0nh \u0111\u1ec1 t\u00e0i y\u00eau th\u00edch c\u1ee7a d\u00e2n m\u1ea1ng.<\/p>\n
C\u00e1c t\u00e0i kho\u1ea3n m\u1ea1ng x\u00e3 h\u1ed9i \u0111\u00e3 photoshop anh \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf d\u1ef1 b\u1ecb, v\u1eeba \u0103n b\u00e1nh m\u00ec x\u00fac x\u00edch, v\u1eeba u\u1ed1ng bia; th\u1eadm ch\u00ed c\u00f2n \u201cch\u1ed9p\u201d \u0111\u01b0\u1ee3c anh \u1edf nhi\u1ec1u nh\u00e0 h\u00e0ng n\u1ed5i ti\u1ebfng trong khu v\u1ef1c, t\u1eeb nh\u00e0 h\u00e0ng \u1ea4n \u0110\u1ed9 Khai Khai \u1edf trung t\u00e2m th\u00e0nh ph\u1ed1 Newcastle cho t\u1edbi nh\u00e0 h\u00e0ng \u00dd Fratelli Ristorante.<\/p>\n
Nghe \u0111\u1ebfn \u0111\u00e2y, m\u1ecdi chuy\u1ec7n nghe c\u00f3 v\u1ebb kh\u00e1 t\u1ea7m th\u01b0\u1eddng. Nh\u01b0ng c\u00e2u h\u1ecfi l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 \u201cn\u1ea1p n\u0103ng l\u01b0\u1ee3ng\u201d cho nh\u1eefng c\u1ea7u th\u1ee7 c\u00f3 th\u1ec3 h\u00ecnh cao v\u00e0 g\u1ea7y b\u1ea5t th\u01b0\u1eddng nh\u01b0 Woltemade, ng\u01b0\u1eddi c\u00f3 v\u00f3c d\u00e1ng t\u01b0\u01a1ng t\u1ef1 c\u1ef1u ti\u1ec1n \u0111\u1ea1o Liverpool v\u00e0 Tottenham Hotspur, Peter Crouch (cao 2m01) l\u1ea1i l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 th\u1ef1c s\u1ef1, \u0111\u00f2i h\u1ecfi s\u1ef1 t\u00ednh to\u00e1n c\u1ea9n tr\u1ecdng.<\/p>\n
\u201cV\u1edbi m\u1ed9t ng\u01b0\u1eddi c\u00f3 t\u1ea7m v\u00f3c nh\u01b0 v\u1eady, h\u1ecd c\u00f3 th\u1ec3 c\u1ea7n t\u1eeb 3.500 \u0111\u1ebfn 4.000 calo m\u1ed7i ng\u00e0y, \u0111\u00f3 l\u00e0 m\u1ed9t con s\u1ed1 kh\u1ed5ng l\u1ed3,\u201d chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 thao Emma Tester, ng\u01b0\u1eddi t\u1eebng l\u00e0 tr\u01b0\u1edfng b\u1ed9 ph\u1eadn dinh d\u01b0\u1ee1ng c\u1ee7a Tottenham Hotspur v\u00e0 hi\u1ec7n \u0111ang t\u01b0 v\u1ea5n cho Arsenal c\u0169ng nh\u01b0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean boxing v\u00e0 golf h\u00e0ng \u0111\u1ea7u, cho bi\u1ebft.<\/p>\n
Nh\u1eefng c\u1ea7u th\u1ee7 cao nh\u01b0 Woltemade v\u00e0 \u0111\u1ed3ng \u0111\u1ed9i Dan Burn (ng\u01b0\u1eddi c\u00f3 th\u1ec3 h\u00ecnh to ngang h\u01a1n) th\u01b0\u1eddng thu\u1ed9c nh\u00f3m ectomorph, t\u1ee9c l\u00e0 c\u01a1 \u0111\u1ecba m\u1ea3nh, kh\u00f3 t\u0103ng c\u01a1 v\u00e0 c\u00f2n kh\u00f3 duy tr\u00ec c\u01a1 b\u1eafp h\u01a1n. N\u1ebfu c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cao m\u00e0 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o kh\u00f4ng \u0111\u1ee7, h\u1ecd s\u1ebd d\u1ec5 b\u1ecb s\u1ee5t c\u00e2n trong su\u1ed1t m\u00f9a gi\u1ea3i h\u01a1n so v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 h\u00ecnh kh\u00e1c.<\/p>\n
Thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng c\u00f3 th\u1ec3 khi\u1ebfn c\u00e1c c\u1ea7u th\u1ee7 d\u1ec5 m\u1eafc b\u1ec7nh nh\u1eb9 ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng. Tester gi\u1ea3i th\u00edch: \u201cV\u1edbi chi\u1ec1u cao nh\u01b0 v\u1eady, x\u00e9t v\u1ec1 m\u1eb7t c\u01a1 sinh h\u1ecdc, h\u1ecd ph\u1ea3i ch\u1ecbu t\u00e1c \u0111\u1ed9ng t\u1eeb nhi\u1ec1u g\u00f3c \u0111\u1ed9 v\u00e0 l\u1ef1c xo\u1eafn kh\u00e1c nhau l\u00ean chi th\u1ec3. V\u00ec th\u1ebf, vi\u1ec7c duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp t\u1ed1t l\u00e0 \u0111i\u1ec1u c\u1ef1c k\u1ef3 quan tr\u1ecdng.\u201d<\/p>\n
Vi\u1ec7c n\u1ea1p \u0111\u1ee7 l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft cho nh\u1eefng c\u1ea7u th\u1ee7 nh\u01b0 Woltemade v\u00e0 Burn m\u1ed7i ng\u00e0y l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c kh\u00f4ng nh\u1ecf, b\u1edfi \u0111\u01a1n gi\u1ea3n, h\u1ecd kh\u00f4ng th\u1ec3 ch\u1ec9 \u0103n m\u1ed9t chi\u1ebfc pizza pepperoni c\u1ee1 l\u1edbn v\u00e0 v\u00e0i c\u00e1i b\u00e1nh r\u00e1n l\u00e0 xong.<\/p>\n
C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7n \u0111\u1ea3m b\u1ea3o r\u1eb1ng l\u01b0\u1ee3ng calo h\u1ecd n\u1ea1p v\u00e0o \u0111\u1ebfn t\u1eeb nh\u1eefng ngu\u1ed3n dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch, \u0111\u1eb7c bi\u1ec7t l\u00e0 carbohydrate (tinh b\u1ed9t). Nh\u01b0ng n\u1ea1p bao nhi\u00eau l\u00e0 \u0111\u1ee7 th\u00ec l\u1ea1i ph\u1ee5 thu\u1ed9c v\u00e0o kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/p>\n
\u201cTheo l\u00fd t\u01b0\u1edfng, h\u1ecd n\u00ean n\u1ea1p t\u1eeb 6 \u0111\u1ebfn 8 gram carbohydrate cho m\u1ed7i kilogram c\u00e2n n\u1eb7ng,\u201d Emma Tester cho bi\u1ebft th\u00eam. \u201cV\u1edbi m\u1ed9t c\u1ea7u th\u1ee7 n\u1eb7ng kho\u1ea3ng 90kg (\u0111\u01b0\u1ee3c cho l\u00e0 c\u00e2n n\u1eb7ng c\u1ee7a Woltemade, d\u00f9 con s\u1ed1 n\u00e0y ch\u01b0a \u0111\u01b0\u1ee3c x\u00e1c th\u1ef1c), th\u00ec l\u01b0\u1ee3ng carbohydrate c\u1ea7n thi\u1ebft r\u01a1i v\u00e0o kho\u1ea3ng 500-700 gram m\u1ed7i ng\u00e0y. \u0110\u1ec3 d\u1ec5 h\u00ecnh dung, m\u1ed9t b\u00e1t ch\u00e1o y\u1ebfn m\u1ea1ch 40 gram ch\u1ec9 ch\u1ee9a kho\u1ea3ng 22-27 gram carbohydrate m\u00e0 th\u00f4i.\u201d<\/p>\n
\t\tNh\u1eefng c\u1ea7u th\u1ee7 nh\u01b0 Woltemade lu\u00f4n ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi cu\u1ed9c chi\u1ebfn kh\u00f4ng h\u1ed3i k\u1ebft trong vi\u1ec7c b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng calo \u0111\u00e3 ti\u00eau hao.<\/p>\n
Protein c\u0169ng \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp. Theo \u01b0\u1edbc t\u00ednh c\u1ee7a Emma Tester, v\u1edbi th\u1ec3 h\u00ecnh nh\u01b0 c\u1ee7a Woltemade, l\u01b0\u1ee3ng protein l\u00fd t\u01b0\u1edfng l\u00e0 kho\u1ea3ng 160 gram m\u1ed7i ng\u00e0y (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1,8 gram cho m\u1ed7i kilogram c\u00e2n n\u1eb7ng).<\/p>\n
Woltemade kh\u00f4ng \u0103n th\u1ecbt, v\u00ec v\u1eady ngu\u1ed3n cung c\u1ea5p protein t\u1ed1t nh\u1ea5t cho anh (n\u1ebfu anh d\u00f9ng) s\u1ebd l\u00e0 c\u00e1 v\u00e0 tr\u1ee9ng. V\u1edbi nh\u1eefng ng\u01b0\u1eddi ho\u00e0n to\u00e0n kh\u00f4ng \u0103n s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt, c\u00e1c lo\u1ea1i \u0111\u1eadu, \u0111\u1ed7 v\u00e0 \u0111\u1eadu l\u0103ng l\u00e0 ngu\u1ed3n protein th\u1ef1c v\u1eadt r\u1ea5t t\u1ed1t. Th\u1ef1c ph\u1ea9m b\u1ed5 sung protein c\u0169ng c\u00f3 th\u1ec3 h\u1eefu \u00edch, nh\u01b0ng Tester cho r\u1eb1ng v\u1edbi l\u01b0\u1ee3ng calo t\u1ed5ng th\u1ec3 m\u00e0 Woltemade n\u1ea1p v\u00e0o m\u1ed7i ng\u00e0y, anh c\u00f3 kh\u1ea3 n\u0103ng \u0111\u00e3 \u0111\u1ee7 protein c\u1ea7n thi\u1ebft.<\/p>\n
M\u1ed9t ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c th\u01b0\u1eddng b\u1ecb xem nh\u1eb9 nh\u01b0ng l\u1ea1i r\u1ea5t quan tr\u1ecdng v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean l\u00e0 ch\u1ea5t b\u00e9o. M\u1ed7i gram ch\u1ea5t b\u00e9o ch\u1ee9a t\u1edbi 9 calo, h\u01a1n g\u1ea5p \u0111\u00f4i so v\u1edbi protein v\u00e0 carbohydrate. Tester cho bi\u1ebft ch\u1ea5t b\u00e9o c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong duy tr\u00ec h\u1ec7 mi\u1ec5n d\u1ecbch, \u0111\u1ed3ng th\u1eddi li\u1ec7t k\u00ea b\u01a1, c\u00e1 h\u1ed3i, c\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3 v\u00e0 h\u1ea1t \u0111i\u1ec1u l\u00e0 nh\u1eefng ngu\u1ed3n ch\u1ea5t b\u00e9o t\u1ed1t, c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n
Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u axit b\u00e9o omega-3 nh\u01b0 c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o (c\u00e1 thu, c\u00e1 m\u00f2i, c\u00e1 h\u1ed3i), c\u00f9ng v\u1edbi h\u1ea1t lanh, h\u1ea1t chia v\u00e0 qu\u1ea3 \u00f3c ch\u00f3, kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch, m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o v\u00e0 ph\u1ee5c h\u1ed3i t\u1ebf b\u00e0o.<\/p>\n
Tuy nhi\u00ean, \u0111i\u1ec1u kh\u00f3 kh\u0103n v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean l\u00e0 l\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m n\u1ea1p ch\u1ea5t b\u00e9o. Tr\u01b0\u1edbc c\u00e1c bu\u1ed5i t\u1eadp ho\u1eb7c tr\u1eadn \u0111\u1ea5u, c\u00e1c b\u1eefa \u0103n n\u00ean \u01b0u ti\u00ean carbohydrate, ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3, h\u01a1n l\u00e0 ch\u1ea5t b\u00e9o. Nh\u01b0ng ngo\u00e0i nh\u1eefng khung gi\u1edd thi \u0111\u1ea5u ho\u1eb7c t\u1eadp luy\u1ec7n, h\u1ecd n\u00ean b\u1ed5 sung l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o h\u1ee3p l\u00fd \u0111\u1ec3 v\u1eeba \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 calo, v\u1eeba h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
M\u1ed9t th\u00e1ch th\u1ee9c kh\u00e1c l\u00e0 ph\u00e2n b\u1ed5 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o trong ng\u00e0y. V\u1edbi nh\u1eefng c\u1ea7u th\u1ee7 t\u1eadp bu\u1ed5i s\u00e1ng, vi\u1ec7c \u0103n qu\u00e1 no c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n, n\u00ean b\u1eefa s\u00e1ng c\u1ea7n t\u1eadp trung v\u00e0o th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a v\u00e0 h\u1ea5p thu nhanh, ch\u1eb3ng h\u1ea1n nh\u01b0 sinh t\u1ed1, ho\u1eb7c c\u00e1c m\u00f3n ch\u00e1o y\u1ebfn m\u1ea1ch, ng\u0169 c\u1ed1c v\u00e0 n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, v\u1ed1n c\u0169ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate \u0111\u00e1ng k\u1ec3.<\/p>\n
Tester cho bi\u1ebft: \u201cT\u1ea5t c\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o th\u1eddi gian t\u1eadp luy\u1ec7n v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a b\u1eefa \u0103n \u0111\u00f3. N\u1ebfu bu\u1ed5i t\u1eadp di\u1ec5n ra mu\u1ed9n h\u01a1n trong ng\u00e0y, h\u1ecd c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam protein v\u00e0o b\u1eefa s\u00e1ng, c\u00f9ng v\u1edbi carbohydrate h\u1ea5p thu ch\u1eadm \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng cho giai \u0111o\u1ea1n sau.\u201d<\/p>\n
\t\tWoltemade s\u1edf h\u1eefu th\u1ec3 h\u00ecnh m\u1ea3nh kh\u1ea3nh kh\u00e1c th\u01b0\u1eddng so v\u1edbi m\u1eb7t b\u1eb1ng chung c\u1ee7a m\u1ed9t ti\u1ec1n \u0111\u1ea1o t\u1ea1i Premier League.<\/p>\n
M\u1ed9t bu\u1ed5i t\u1eadp n\u1eb7ng c\u00f3 th\u1ec3 khi\u1ebfn nhi\u1ec1u c\u1ea7u th\u1ee7 m\u1ea5t c\u1ea3m gi\u00e1c th\u00e8m \u0103n, khi\u1ebfn h\u1ecd kh\u00f3 \u0103n ngay sau khi t\u1eadp xong. Trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p nh\u01b0 v\u1eady, chuy\u00ean gia dinh d\u01b0\u1ee1ng Emma Tester th\u01b0\u1eddng s\u1eed d\u1ee5ng sinh t\u1ed1 ho\u1eb7c \u0111\u1ed3 u\u1ed1ng ph\u1ee5c h\u1ed3i ch\u1ee9a protein, kh\u00f4ng ch\u1ec9 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c c\u01a1 b\u1eafp, m\u00e0 c\u00f2n v\u00ec \u0111\u1ed9 ng\u1ecdt t\u1ef1 nhi\u00ean c\u1ee7a nh\u1eefng th\u1ee9c u\u1ed1ng n\u00e0y c\u00f3 th\u1ec3 k\u00edch th\u00edch c\u1ea3m gi\u00e1c th\u00e8m \u0103n.<\/p>\n
K\u00edch th\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n c\u0169ng r\u1ea5t quan tr\u1ecdng. D\u00f9 vi\u1ec7c \u0103n th\u1eadt nhi\u1ec1u trong m\u1ed9t b\u1eefa c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ea1t \u0111\u1ee7 l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft, nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch t\u1ed1i \u01b0u, b\u1edfi \u0103n qu\u00e1 no s\u1ebd khi\u1ebfn c\u1ea7u th\u1ee7 kh\u00f3 ti\u1ebfp t\u1ee5c \u0103n \u1edf c\u00e1c b\u1eefa k\u1ebf ti\u1ebfp. C\u00e1ch ti\u1ebfp c\u1eadn c\u1ee7a Tester l\u00e0 gi\u1eef kh\u1ea9u ph\u1ea7n \u1edf m\u1ee9c \u201cb\u00ecnh th\u01b0\u1eddng\u201d, c\u00f3 th\u1ec3 nh\u1ec9nh h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng, v\u00e0 b\u1ed5 sung th\u00eam c\u00e1c b\u1eefa \u0103n nh\u1eb9 trong ng\u00e0y \u0111\u1ec3 t\u0103ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o m\u00e0 kh\u00f4ng g\u00e2y \u0111\u1ea7y b\u1ee5ng.<\/p>\n
V\u00e0o ng\u00e0y thi \u0111\u1ea5u, vi\u1ec7c duy tr\u00ec l\u01b0\u1ee3ng carbohydrate d\u1ef1 tr\u1eef l\u00e0 \u0111i\u1ec1u t\u1ed1i quan tr\u1ecdng, v\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng c\u1ea7u th\u1ee7 nh\u01b0 Woltemade, l\u01b0\u1ee3ng d\u1ef1 tr\u1eef \u0111\u00f3 kh\u00e1 l\u1edbn.<\/p>\n
Tester gi\u1ea3i th\u00edch: \u201cM\u1ed9t ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng c\u00f3 kho\u1ea3ng 400-500g glycogen trong c\u01a1 b\u1eafp (d\u1ea1ng d\u1ef1 tr\u1eef carbohydrate c\u1ee7a c\u01a1 th\u1ec3). C\u00f2n nh\u1eefng c\u1ea7u th\u1ee7 cao l\u1edbn , thu\u1ed9c nh\u00f3m \u2018hai m\u00e9t\u2019, c\u00f3 th\u1ec3 d\u1ef1 tr\u1eef t\u1edbi 600g glycogen, ch\u01b0a k\u1ec3 m\u1ed9t ph\u1ea7n t\u00edch tr\u1eef th\u00eam \u1edf gan. Vi\u1ec7c n\u1ea1p \u0111\u1ee7 v\u00e0 duy tr\u00ec l\u01b0\u1ee3ng n\u00e0y th\u1ef1c s\u1ef1 l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c.\u201d<\/p>\n
V\u1edbi nh\u1eefng c\u1ea7u th\u1ee7 ng\u1ed3i d\u1ef1 b\u1ecb, h\u1ecd th\u01b0\u1eddng t\u1eadn d\u1ee5ng th\u1eddi gian tr\u00ean gh\u1ebf \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng trong su\u1ed1t tr\u1eadn \u0111\u1ea5u. Chu\u1ed1i, l\u1ef1a ch\u1ecdn c\u1ee7a Woltemade, l\u00e0 m\u1ed9t ph\u01b0\u01a1ng \u00e1n c\u1ed5 \u0111i\u1ec3n m\u00e0 Tester \u0111\u00e1nh gi\u00e1 cao, v\u00ec d\u1ec5 ti\u00eau h\u00f3a, cung c\u1ea5p kho\u1ea3ng 30g carbohydrate m\u00e0 kh\u00f4ng khi\u1ebfn d\u1ea1 d\u00e0y b\u1ecb n\u1eb7ng. Ngo\u00e0i ra, n\u01b0\u1edbc u\u1ed1ng th\u1ec3 thao (ch\u1ee9a kho\u1ea3ng 25-40g carbohydrate, t\u00f9y th\u01b0\u01a1ng hi\u1ec7u) hay gel v\u00e0 th\u1ea1ch n\u0103ng l\u01b0\u1ee3ng (20-30g carbohydrate) c\u0169ng l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn.<\/p>\n
\t\tWoltemade u\u1ed1ng n\u01b0\u1edbc trong m\u1ed9t bu\u1ed5i t\u1eadp luy\u1ec7n.<\/p>\n
\u201cT\u1ea5t c\u1ea3 nh\u1eefng l\u1ef1a ch\u1ecdn n\u00e0y \u0111\u1ec1u \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 r\u1ea5t nhanh,\u201d Tester gi\u1ea3i th\u00edch. \u201c\u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 l\u00fac d\u00f9ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng ch\u1eadm, v\u00ec c\u1ea7u th\u1ee7 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng ngay l\u1eadp t\u1ee9c, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi chu\u1ea9n b\u1ecb v\u00e0o s\u00e2n t\u1eeb gh\u1ebf d\u1ef1 b\u1ecb. B\u1ea1n kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 b\u1eaft nh\u1ecbp d\u1ea7n v\u1edbi tr\u1eadn \u0111\u1ea5u, b\u1ea1n l\u00e0 c\u1ea7u th\u1ee7 t\u1ea1o \u0111\u1ed9t bi\u1ebfn, v\u00e0 b\u1ea1n ph\u1ea3i s\u1eb5n s\u00e0ng ngay l\u1eadp t\u1ee9c.\u201d<\/p>\n
\u201cN\u1ebfu b\u1ea1n \u0103n m\u1ed9t qu\u1ea3 chu\u1ed1i, th\u00eam m\u1ed9t g\u00f3i gel n\u0103ng l\u01b0\u1ee3ng v\u00e0 u\u1ed1ng n\u01b0\u1edbc th\u1ec3 thao, b\u1ea1n c\u00f3 th\u1ec3 n\u1ea1p kho\u1ea3ng 100g carbohydrate trong th\u1eddi gian r\u1ea5t ng\u1eafn m\u00e0 kh\u00f4ng b\u1ecb n\u1eb7ng b\u1ee5ng hay \u0111au d\u1ea1 d\u00e0y. Khi t\u00f4i l\u00e0m vi\u1ec7c v\u1edbi c\u00e1c c\u1ea7u th\u1ee7 rugby, h\u1ecd r\u1ea5t th\u00edch b\u00e1nh Jaffa Cake, nh\u01b0ng v\u1edbi c\u00e1c c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1 hi\u1ec7n nay, ch\u00fang t\u00f4i \u01b0u ti\u00ean nh\u1eefng l\u1ef1a ch\u1ecdn mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a trong th\u1eddi gian ng\u1eafn nh\u1ea5t. D\u00f9 v\u1eady, n\u1ebfu t\u00f4i mang Jaffa Cake ra, ch\u1eafc ch\u1eafn h\u1ecd v\u1eabn s\u1ebd nh\u1eadn l\u1ea5y,\u201d c\u00f4 n\u00f3i th\u00eam.<\/p>\n
Trong ph\u00f2ng thay \u0111\u1ed3, lu\u00f4n c\u00f3 s\u1eb5n nh\u1eefng lo\u1ea1i \u0111\u1ed3 \u0103n nh\u1eb9 nh\u01b0 v\u1eady, v\u00e0 Tester cho bi\u1ebft nhi\u1ec1u c\u1ea7u th\u1ee7 d\u1ef1 b\u1ecb th\u01b0\u1eddng n\u1ea1p c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t tr\u01b0\u1edbc khi ra s\u00e2n. M\u1ed9t ph\u1ea7n quan tr\u1ecdng trong c\u00f4ng vi\u1ec7c c\u1ee7a chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ed9i b\u00f3ng trong ng\u00e0y thi \u0111\u1ea5u l\u00e0 \u0111\u1ea3m b\u1ea3o c\u1ea7u th\u1ee7 lu\u00f4n duy tr\u00ec \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, bao g\u1ed3m c\u1ea3 vi\u1ec7c chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n nh\u1eb9 cho h\u1ecd khi kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc tr\u1eadn.<\/p>\n
\u201cTrong su\u1ed1t tr\u1eadn \u0111\u1ea5u, t\u00f4i quan s\u00e1t xem c\u1ea7u th\u1ee7 \u0111ang c\u1ea7m g\u00ec tr\u00ean tay, h\u1ecd c\u00f3 \u0103n hay kh\u00f4ng, r\u1ed3i ghi nh\u1edb trong \u0111\u1ea7u,\u201d Tester chia s\u1ebb. \u201cN\u1ebfu t\u00f4i th\u1ea5y h\u1ecd ch\u01b0a \u0103n g\u00ec tr\u01b0\u1edbc tr\u1eadn ho\u1eb7c trong gi\u1edd ngh\u1ec9 hi\u1ec7p m\u1ed9t, t\u00f4i s\u1ebd ch\u1ee7 \u0111\u1ed9ng nh\u1eafc v\u00e0 \u0111\u1ea3m b\u1ea3o h\u1ecd n\u1ea1p th\u00eam n\u0103ng l\u01b0\u1ee3ng.\u201d<\/p>\n
M\u1ed9t s\u1ed1 c\u1ea7u th\u1ee7 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c khuy\u00ean gi\u1ea3m l\u01b0\u1ee3ng carbohydrate trong nh\u1eefng ng\u00e0y t\u1eadp nh\u1eb9 ho\u1eb7c ngh\u1ec9 ng\u01a1i, nh\u01b0ng v\u1edbi nh\u1eefng ng\u01b0\u1eddi nh\u01b0 Woltemade, Tester cho bi\u1ebft l\u1eddi khuy\u00ean g\u1ea7n nh\u01b0 lu\u00f4n l\u00e0 gi\u1eef m\u1ee9c n\u1ea1p cao. \u201cN\u1ebfu l\u00e0 c\u1ea7u th\u1ee7 tr\u1ebb, c\u01a1 th\u1ec3 h\u1ecd c\u00f2n kh\u00e1 linh ho\u1ea1t, n\u00ean c\u00f3 th\u1ec3 t\u0103ng c\u01a1 d\u1ec5 h\u01a1n, nh\u01b0ng \u0111\u1ed3ng th\u1eddi c\u0169ng m\u1ea5t c\u01a1 nhanh h\u01a1n. Khi l\u1edbn tu\u1ed5i h\u01a1n, s\u1ef1 bi\u1ebfn \u0111\u1ed9ng \u0111\u00f3 s\u1ebd gi\u1ea3m d\u1ea7n.\u201d<\/p>\n
\u1ede tu\u1ed5i 33, Dan Burn l\u1edbn h\u01a1n Woltemade 10 tu\u1ed5i, v\u00ec v\u1eady anh \u0111\u00e3 c\u00f3 nhi\u1ec1u n\u0103m t\u00edch l\u0169y kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 h\u00ecnh th\u00e0nh th\u00f3i quen \u0103n u\u1ed1ng \u1ed5n \u0111\u1ecbnh, gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng t\u1ef1 nhi\u00ean.<\/p>\n
\u201cTuy nhi\u00ean, v\u1edbi nh\u1eefng c\u1ea7u th\u1ee7 c\u00f3 th\u1ec3 h\u00ecnh d\u1ea1ng ectomorph nh\u01b0 Woltemade, m\u1ee5c ti\u00eau ch\u00ednh l\u00e0 li\u00ean t\u1ee5c n\u1ea1p \u0111\u1ee7 calo v\u00e0 carbohydrate \u0111\u1ec3 duy tr\u00ec kh\u1ed1i c\u01a1,\u201d Tester k\u1ebft lu\u1eadn. \u201c\u0110\u00e2y l\u00e0 nh\u00f3m c\u1ea7u th\u1ee7 kh\u00f3 c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng nh\u1ea5t m\u00e0 ch\u00fang t\u00f4i ph\u1ea3i l\u00e0m vi\u1ec7c c\u00f9ng.\u201d<\/p>\n
(Theo The Athletic)<\/p>\n
Tr\u00ean \u0111\u01b0\u1eddng Pitch 235 b\u00e0i vi\u1ebft Theo Th\u1ec3 thao & V\u0103n h\u00f3a Link b\u00e0i g\u1ed1c Copy linkhttps:\/\/yeuthethao.thethaovanhoa.vn\/cau-chuyen-bong-da\/cach-nap-nang-luong-cho-nhung-cau-thu-cao-keu-nhu-nick-woltemade-388-433685.htmlKh\u00e1m ph\u00e1 th\u00eam n\u1ed9i dung h\u1ea5p d\u1eabn trong c\u00e1c ch\u1ee7 \u0111\u1ec1 li\u00ean quan:Barcelona Nick Woltemade<\/p>\n","protected":false},"excerpt":{"rendered":"
Zalo Khi Nick Woltemade b\u1ecb b\u1eaft g\u1eb7p \u0111ang \u0103n chu\u1ed1i tr\u00ean b\u0103ng gh\u1ebf d\u1ef1 b\u1ecb trong tr\u1eadn g\u1eb7p Barcelona th\u00e1ng tr\u01b0\u1edbc, h\u00ecnh \u1ea3nh \u0111\u00f3 \u0111\u00e3 khi\u1ebfn m\u1ea1ng x\u00e3 h\u1ed9i b\u00f9ng n\u1ed5 v\u1edbi h\u00e0ng lo\u1ea1t meme ch\u1ebf gi\u1ec5u. \u00a0 K\u1ec3 t\u1eeb \u0111\u00f3, ti\u1ec1n \u0111\u1ea1o cao 1m96 n\u00e0y, ng\u01b0\u1eddi \u0111\u00e3 s\u1edbm tr\u1edf th\u00e0nh \u201chi\u1ec7n t\u01b0\u1ee3ng\u201d t\u1ea1i Tyneside […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2182","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/posts\/2182","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/comments?post=2182"}],"version-history":[{"count":0,"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/posts\/2182\/revisions"}],"wp:attachment":[{"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/media?parent=2182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/categories?post=2182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bongda.hunmani.com\/index.php\/wp-json\/wp\/v2\/tags?post=2182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}