{"id":4203,"date":"2025-02-26T07:11:00","date_gmt":"2025-02-26T00:11:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/che-do-dinh-duong-cho-nguoi-chay-bo-1192-4203"},"modified":"2025-09-04T09:31:19","modified_gmt":"2025-09-04T02:31:19","slug":"che-do-dinh-duong-cho-nguoi-chay-bo-1192","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/che-do-dinh-duong-cho-nguoi-chay-bo-1192","title":{"rendered":"Dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 g\u00ec \u0111\u1eb7c bi\u1ec7t? Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean \u0103n g\u00ec?"},"content":{"rendered":"

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Ch\u1ea1y b\u1ed9 là m\u1ed9t b\u1ed9 môn th\u1ec3 thao \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i mang \u0111\u1ebfn vô vàn l\u1ee3i ích cho s\u1ee9c kh\u1ecfe và th\u1ec3 l\u1ef1c. Tuy nhiên, không ph\u1ea3i ai c\u0169ng bi\u1ebft r\u1eb1ng li\u1ec7u ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ee7a mình \u0111ã th\u1ef1c s\u1ef1 phù h\u1ee3p hay ch\u01b0a. Ch\u1ea1y b\u1ed9 không ch\u1ec9 \u0111òi h\u1ecfi s\u1ef1 kiên trì mà còn tiêu hao m\u1ed9t l\u01b0\u1ee3ng l\u1edbn calories, mu\u1ed1i khoáng và n\u0103ng l\u01b0\u1ee3ng. Vì th\u1ebf, vi\u1ec7c b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p lý là y\u1ebfu t\u1ed1 then ch\u1ed1t giúp b\u1ea1n duy trì phong \u0111\u1ed9 và ti\u1ebfn xa h\u01a1n n\u1ebfu mu\u1ed1n theo \u0111u\u1ed5i m\u1ed9t môn này m\u1ed9t cách lâu dài.<\/p>\n

V\u1eady ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 nên \u0103n gì, và làm sao \u0111\u1ec3 xây d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng phù h\u1ee3p? Hãy cùng Coolmate<\/a> khám phá ngay nh\u1eefng bí quy\u1ebft xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng khoa h\u1ecdc và phù h\u1ee3p nh\u1ea5t qua bài vi\u1ebft d\u01b0\u1edbi \u0111ây nhé!<\/p>\n

T\u1ea1i sao dinh d\u01b0\u1ee1ng quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9?<\/strong><\/h2>\n

Dinh d\u01b0\u1ee1ng \u0111óng vai trò quan tr\u1ecdng trong vi\u1ec7c duy trì s\u1ee9c b\u1ec1n, ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp và t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9. Theo các nghiên c\u1ee9u v\u1ec1 th\u1ec3 thao, c\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 trong su\u1ed1t quá trình ch\u1ea1y. N\u1ebfu không \u0111\u01b0\u1ee3c b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p lý, ng\u01b0\u1eddi ch\u1ea1y có th\u1ec3 g\u1eb7p tình tr\u1ea1ng ki\u1ec7t s\u1ee9c, gi\u1ea3m hi\u1ec7u su\u1ea5t và t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

Khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 tiêu hao m\u1ed9t l\u01b0\u1ee3ng l\u1edbn glycogen<\/strong>, ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng chính c\u1ee7a c\u01a1 b\u1eafp. Nghiên c\u1ee9u t\u1eeb Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Y Harvard<\/strong> ch\u1ec9 ra r\u1eb1ng, n\u1ebfu l\u01b0\u1ee3ng glycogen c\u1ea1n ki\u1ec7t, ng\u01b0\u1eddi ch\u1ea1y s\u1ebd nhanh chóng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi và gi\u1ea3m hi\u1ec7u su\u1ea5t. B\u1ed5 sung carbohydrate tr\u01b0\u1edbc và sau khi ch\u1ea1y giúp duy trì m\u1ee9c glycogen \u1ed5n \u0111\u1ecbnh, t\u1eeb \u0111ó kéo dài s\u1ee9c b\u1ec1n và h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i.<\/p>\n

Bên c\u1ea1nh \u0111ó, protein<\/strong> c\u0169ng \u0111óng vai trò quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i và phát tri\u1ec3n c\u01a1 b\u1eafp. M\u1ed9t nghiên c\u1ee9u trên T\u1ea1p chí Dinh d\u01b0\u1ee1ng Th\u1ec3 thao Qu\u1ed1c t\u1ebf<\/strong> kh\u1eb3ng \u0111\u1ecbnh r\u1eb1ng tiêu th\u1ee5 protein sau khi ch\u1ea1y có th\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp và thúc \u0111\u1ea9y quá trình tái t\u1ea1o mô c\u01a1. Do \u0111ó, vi\u1ec7c n\u1ea1p \u0111\u1ee7 protein t\u1eeb th\u1ef1c ph\u1ea9m s\u1ebd giúp ng\u01b0\u1eddi ch\u1ea1y duy trì th\u1ec3 tr\u1ea1ng t\u1ed1t nh\u1ea5t.<\/p>\n

\"Dinh<\/p>\n

Dinh d\u01b0\u1ee1ng \u0111óng vai trò quan tr\u1ecdng trong vi\u1ec7c duy trì s\u1ee9c b\u1ec1n<\/em><\/p>\n

Ngoài ra, ch\u1ea1y b\u1ed9 làm c\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc và khoáng ch\u1ea5t thông qua m\u1ed3 hôi, d\u1eabn \u0111\u1ebfn m\u1ea5t cân b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i. T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO)<\/strong> khuy\u1ebfn cáo r\u1eb1ng b\u1ed5 sung n\u01b0\u1edbc và khoáng ch\u1ea5t (nh\u01b0 natri, kali, magie) sau khi ch\u1ea1y giúp duy trì s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3, ng\u0103n ng\u1eeba chu\u1ed9t rút và c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n

Nhìn chung, m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p lý không ch\u1ec9 giúp ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 duy trì n\u0103ng l\u01b0\u1ee3ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n mà còn b\u1ea3o v\u1ec7 c\u01a1 b\u1eafp và h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i nhanh chóng sau m\u1ed7i bu\u1ed5i t\u1eadp.<\/p>\n

{{{productpreview title=””}}} 67d8daee1c55863a2a41c1e4 {{{\/productpreview}}}<\/p>\n

Nên \u0103n gì vào t\u1eebng th\u1eddi \u0111i\u1ec3m ch\u1ea1y b\u1ed9?<\/strong><\/h2>\n

Ch\u1ea1y b\u1ed9 c\u0169ng là m\u1ed9t quá trình rèn luy\u1ec7n s\u1ee9c kh\u1ecfe, vì th\u1ebf ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u0169ng là m\u1ed9t ph\u1ea7n c\u1ed1t y\u1ebfu. Tuy nhiên, th\u1eddi \u0111i\u1ec3m \u0111\u1ec3 “n\u1ea1p n\u0103ng l\u01b0\u1ee3ng” nh\u01b0 th\u1ebf nào h\u1ee3p lý d\u01b0\u1eddng nh\u01b0 l\u1ea1i là câu h\u1ecfi l\u1edbn v\u1edbi h\u1ea7u h\u1ebft runner.<\/p>\n

Tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 nên \u0103n gì?<\/strong><\/h3>\n

\"B\u1eefa<\/p>\n

B\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/em><\/p>\n

Ch\u1ea1y b\u1ed9 và b\u1ed5 sung dinh d\u01b0\u1ee1ng c\u1ea7n \u0111i \u0111ôi v\u1edbi nhau. Và theo th\u1eddi l\u01b0\u1ee3ng ch\u1ea1y b\u1ed9 mà b\u1ea1n có th\u1ec3 cân \u0111\u1ed1i v\u1ec1 b\u1eefa \u0103n phù h\u1ee3p tr\u01b0\u1edbc khi di chuy\u1ec3n nh\u1eb1m cung c\u1ea5p \u0111\u01b0\u1ee3c ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1ed1i \u0111a hi\u1ec7u su\u1ea5t.<\/p>\n

B\u1ea1n có th\u1ec3 cân nh\u1eafc v\u1ec1 m\u1ed9t b\u1eefa \u0103n v\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m d\u1ec5 tiêu hóa, tránh gây n\u1eb7ng b\u1ee5ng nh\u01b0 chu\u1ed1i, bánh mì nguyên cám, y\u1ebfn m\u1ea1ch, s\u1eefa chua, b\u01a1 \u0111\u1eadu ph\u1ed9ng. S\u1eed d\u1ee5ng thêm kh\u1ea3 n\u0103ng ch\u1ebf bi\u1ebfn c\u1ee7a mình \u0111\u1ec3 t\u1ea1o thành các món \u0103n \u0111a d\u1ea1ng và \u0111\u1ee7 dinh d\u01b0\u1ee1ng nhé!<\/p>\n

Ngoài ra, b\u1ea1n c\u0169ng nên tránh m\u1ed9t b\u1eefa \u0103n quá nhi\u1ec1u tinh b\u1ed9t hay ch\u1ea5t x\u01a1, ch\u1ea5t béo. B\u1edfi chúng có th\u1ec3 gây c\u1ea3n tr\u1edf quá trình ho\u1ea1t \u0111\u1ed9ng sau \u0111ó c\u1ee7a b\u1ea1n!<\/p>\n

Trong khi ch\u1ea1y b\u1ed9 có nên \u0103n không?<\/strong><\/h3>\n

\"N\u1ea1p<\/strong><\/p>\n

N\u1ea1p thêm n\u01b0\u1edbc ho\u1eb7c n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 vi\u1ec7c ch\u1ea1y suôn s\u1ebb h\u01a1n<\/em><\/p>\n

N\u1ebfu b\u1ea1n ch\u1ea1y b\u1ed9 trong th\u1eddi gian kho\u1ea3ng m\u1ed9t gi\u1edd \u0111\u1ed3ng h\u1ed3, b\u1ea1n ch\u1ec9 c\u1ea7n n\u1ea1p n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc và sau khi ch\u1ea1y. Lúc này, th\u1ee9 c\u1ea7n thi\u1ebft v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n là n\u01b0\u1edbc l\u1ecdc ho\u1eb7c các ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i. Còn trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n ch\u1ea1y trên 1 gi\u1edd \u0111\u1ed3ng h\u1ed3, hãy b\u1ed5 sung thêm trái cây s\u1ea5y cùng n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 th\u1ec3 nhé!<\/p>\n

Sau khi ch\u1ea1y b\u1ed9 nên \u0103n gì \u0111\u1ec3 ph\u1ee5c h\u1ed3i?<\/strong><\/h3>\n

\"T\u0103ng<\/p>\n

T\u0103ng \u0111\u1ea1m cho b\u1eefa \u0103n sau ch\u1ea1y b\u1ed9 \u0111\u1ec3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng<\/em><\/p>\n

Sau ch\u1ea1y b\u1ed9 là th\u1eddi \u0111i\u1ec3m c\u1ea7n ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng và th\u1eddi \u0111i\u1ec3m b\u1ed5 sung phù h\u1ee3p nh\u1ea5t là trong vòng 1 gi\u1edd khi b\u1ea1n k\u1ebft thúc quá trình v\u1eadn \u0111\u1ed9ng. Hãy chú ý n\u1ea1p m\u1ed9t b\u1eefa \u0103n giàu protein, \u0111\u1ea1m, carbon có trong cá h\u1ed3i, s\u1eefa, b\u01a1, tr\u1ee9ng, socola. B\u1ea1n c\u0169ng nên tìm hi\u1ec3u tr\u01b0\u1edbc vi\u1ec7c ch\u1ea1y b\u1ed9 nên \u0103n gì \u0111\u1ec3 c\u01a1 th\u1ec3 không b\u1ecb xu\u1ed1ng s\u1ee9c quá nhi\u1ec1u sau m\u1ed7i bu\u1ed5i v\u1eadn \u0111\u1ed9ng nhé!<\/p>\n

{{{infobox}}} Khám phá ngay BST qu\u1ea7n áo Yoga & Pilates<\/a> m\u1edbi ra m\u1eaft c\u1ee7a Coolmate: {{{\/infobox}}}<\/p>\n

{{{productpreview title=””}}} 67c6d8942e051c1c9d68405d {{{\/productpreview}}}<\/p>\n

Các nhóm ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/strong><\/h2>\n

Nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng ngh\u0129 r\u1eb1ng vi\u1ec7c \u0103n tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c s\u1ebd d\u1eabn \u0111\u1ebfn chu\u1ed9t rút ho\u1eb7c g\u1eb7p ph\u1ea3i các v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111\u01b0\u1eddng tiêu hoá. Tuy nhiên, vi\u1ec7c không n\u1ea1p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi ch\u1ea1y l\u1ea1i có th\u1ec3 khi\u1ebfn th\u1ec3 l\u1ef1c suy gi\u1ea3m, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t và kh\u1ea3 n\u0103ng hoàn thành m\u1ee5c tiêu.<\/p>\n

\"B\u1ed5<\/p>\n

B\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p lý giúp t\u0103ng hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9<\/em><\/p>\n

Ch\u1ea1y b\u1ed9 không ch\u1ec9 \u0111òi h\u1ecfi s\u1ee9c b\u1ec1n mà còn yêu c\u1ea7u c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng và d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft. Vì v\u1eady, xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 là y\u1ebfu t\u1ed1 vô cùng quan tr\u1ecdng. D\u01b0\u1edbi \u0111ây là các nhóm ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu mà b\u1ea1n c\u1ea7n chú ý \u0111\u1ec3 duy trì hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t.<\/p>\n

Tinh b\u1ed9t<\/h3>\n

Tinh b\u1ed9t, hay carbohydrate<\/a>, là ngu\u1ed3n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng chính, chi\u1ebfm \u0111\u1ebfn 50-60% l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft hàng ngày. Khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 chuy\u1ec3n hóa tinh b\u1ed9t thành glucose, t\u1ea1o n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 duy trì s\u1ee9c b\u1ec1n. M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi t\u1eadp ch\u1ea1y b\u1ed9 khoa h\u1ecdc c\u1ea7n \u0111\u1eb7c bi\u1ec7t chú ý b\u1ed5 sung \u0111\u1ee7 tinh b\u1ed9t.<\/p>\n

\"Tinh<\/p>\n

Tinh b\u1ed9t giúp duy trì n\u0103ng l\u01b0\u1ee3ng và c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9<\/em><\/p>\n

\u0110\u1eb7c bi\u1ec7t, trong các bài ch\u1ea1y dài ho\u1eb7c ch\u1ea1y v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, c\u01a1 th\u1ec3 s\u1ebd s\u1eed d\u1ee5ng glycogen, m\u1ed9t d\u1ea1ng l\u01b0u tr\u1eef c\u1ee7a glucose trong c\u01a1, \u0111\u1ec3 duy trì s\u1ee9c b\u1ec1n. N\u1ebfu không b\u1ed5 sung \u0111\u1ee7 tinh b\u1ed9t, c\u01a1 th\u1ec3 s\u1ebd l\u1ea5y n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u01a1 b\u1eafp, d\u1eabn \u0111\u1ebfn gi\u1ea3m hi\u1ec7u su\u1ea5t và gây m\u1ecfi c\u01a1.<\/p>\n

V\u1eady, nên \u0103n gì tr\u01b0\u1edbc và sau khi ch\u1ea1y?<\/p>\n