{"id":6669,"date":"2024-08-20T00:00:11","date_gmt":"2024-08-20T00:00:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6669"},"modified":"2024-08-20T16:30:48","modified_gmt":"2024-08-20T16:30:48","slug":"how-to-feed-a-runner","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-feed-a-runner\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0625\u0637\u0639\u0627\u0645 \u0639\u062f\u0627\u0621"},"content":{"rendered":"\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646\u060c \u0627\u0644\u063a\u0630\u0627\u0621 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u063a\u0630\u064a\u0629 \u2014 \u0627\u0644\u063a\u0630\u0627\u0621 \u0647\u0648 \u0627\u0644\u0648\u0642\u0648\u062f. \u0645\u0627\u0630\u0627 \u0648\u0645\u062a\u0649 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f 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alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/h3>\n\n\n\n<p><strong>\u0645\u0627 \u062a\u0641\u0639\u0644\u0647:<\/strong>&nbsp;\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0647\u064a \u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0644\u0647\u0627 \u0623\u064a\u0636\u0627 \u0641\u0648\u0627\u0626\u062f \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0645\u0636\u0627\u062f\u0629 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href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21471821\"><ins>\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c<\/ins>&nbsp;<\/a>\u0643\u0627\u0646 \u0631\u0627\u0643\u0628\u0648 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0646\u0635\u0641 \u0644\u062a\u0631 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 2.5 \u0645\u064a\u0644 \u0623\u0648 10 \u0623\u0645\u064a\u0627\u0644 \u0623\u0633\u0631\u0639 \u0628\u0646\u0633\u0628\u0629 3 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0645\u0627 \u0643\u0627\u0646\u0648\u0627 \u0639\u0644\u064a\u0647 \u0639\u0646\u062f\u0645\u0627 \u0631\u0643\u0628\u0648\u0627 \u062f\u0648\u0646 \u062d\u0643\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0623\u0646\u062a\u062c\u062a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 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\u0645\u0641\u0631\u0637\u0629 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0644\u0646 \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u062a\u0634\u0646\u062c \u0623\u0648 \u0645\u0646\u0639 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u2014 \u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u062a\u0646\u0628\u0639 \u0639\u0645\u0648\u0645\u0627 \u0645\u0646 \u0645\u062c\u0631\u062f \u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u0627.&nbsp;<strong>\u0627\u0634\u0631\u0628 \u0639\u0646\u062f\u0645\u0627 \u064a\u0634\u0639\u0631 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0639\u0637\u0634\u060c \u0648\u0644\u0627 \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u0630\u0644\u0643.<\/strong>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0623\u0633\u0627\u0637\u064a\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n\n\n\n<p>\u0625\u0644\u064a\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0648\u0631\u0627\u0621 \u0627\u0644\u0645\u0639\u062a\u0642\u062f\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static01.nyt.com\/images\/2016\/08\/18\/well\/well_nutrition_for_runner-slide-V3E5\/well_nutrition_for_runner-slide-V3E5-jumbo.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>\u0623\u0633\u0637\u0648\u0631\u0629:<\/strong>&nbsp;\u0633\u0648\u0641 \u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f \u062a\u0634\u063a\u064a\u0644.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong>&nbsp;\u0627\u0644\u062c\u0631\u064a \u0644\u064a\u0633 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0645\u0631 \u0634\u0627\u0626\u0639 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0628\u062f\u0623\u0648\u0627 \u0644\u0644\u062a\u0648 \u0644\u062a\u0634\u063a\u064a\u0644. \u062a\u0634\u063a\u064a\u0644 \u0633\u0648\u0641 \u064a\u0633\u0628\u0628 \u062c\u0633\u0645\u0643 \u0644\u0644\u0627\u0641\u0631\u0627\u062c \u0639\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0632\u064a\u0627\u062f\u0629 \u0634\u0647\u064a\u062a\u0643 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0647\u0648 \u062d\u0646\u064a\u0646 \u0627\u0644\u0648\u0642\u0648\u062f.<\/p>\n\n\n\n<p>\u0625\u0630\u0627 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\u0623\u0646\u0647 \u0645\u063a\u0631\u064a \u060c \u0644\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u0642\u0637 \u0644\u0623\u0646\u0643 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0645\u0632\u064a\u062f.<\/p>\n\n\n\n<p>\u0627\u0644\u0639\u0635\u0627 \u0645\u0639 \u062b\u0644\u0627\u062b \u0648\u062c\u0628\u0627\u062a \u0645\u0644\u064a\u0626\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062a\u0628\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0644\u0627 \u062a\u062e\u0637\u064a \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0633\u0648\u0641 \u0623\u062a\u0631\u0643 \u0644\u0643\u0645 \u064a\u062a\u0636\u0648\u0631\u0648\u0646 \u062c\u0648\u0639\u0627 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0644\u0643 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0646\u0641\u0633\u0643 \u062c\u0627\u0626\u0639\u0627 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0645\u063a\u0630\u064a\u0629 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f \u0644\u062f\u0631\u0621 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u2014 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0623\u0648 \u062a\u0641\u0627\u062d\u0629 \u0623\u0648 \u0628\u0636\u0639 \u062c\u0632\u0631\u0627\u062a.<\/p>\n\n\n\n<p><strong>\u0623\u0633\u0637\u0648\u0631\u0629:<\/strong>&nbsp;\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0642\u0628\u0644 \u0627\u0644\u0633\u0628\u0627\u0642.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong>&nbsp;Carb-loading \u2014 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u2014 \u0645\u062a\u0623\u0635\u0644 \u0641\u064a \u062b\u0642\u0627\u0641\u0629 \u0627\u0644\u062c\u0631\u064a \u0644\u062f\u0631\u062c\u0629 \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0633\u062a\u0646\u0638\u0645 \u0639\u0634\u0627\u0621 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\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629.<\/p>\n\n\n\n<p>&#8220;B12 \u0645\u0647\u0645 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0644\u0623\u0646\u0647 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621&#8221;\u060c \u0648\u064a\u0642\u0648\u0644&nbsp;<a href=\"http:\/\/hles.appstate.edu\/david-c-nieman\"><ins>\u062f\u064a\u0641\u064a\u062f C. \u0646\u064a\u0645\u0627\u0646<\/ins><\/a>\u060c \u0623\u0633\u062a\u0627\u0630 \u0627\u0644\u0635\u062d\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0639\u0644\u0648\u0645 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 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\u062f\u0645\u062c \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0648\u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648B12 \u0648\u0627\u0644\u062d\u062f\u064a\u062f.<\/p>\n\n\n\n<p><strong>\u0623\u0633\u0637\u0648\u0631\u0629:<\/strong>&nbsp;\u062a\u062d\u062a\u0627\u062c \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0639\u0628\u0623\u0629 \u0645\u0633\u0628\u0642\u0627 \u0644\u062a\u0634\u063a\u064a\u0644.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong>&nbsp;\u0625\u0630\u0627 \u0643\u0627\u0646 goos \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0647\u0644\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u062f\u0648\u0631\u0647 \u0645\u0639\u062f\u062a\u0643\u060c \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0623\u0642\u0644 \u062a\u062c\u0647\u064a\u0632\u0627 \u0623\u0648 \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u0642\u0637 \u0641\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0645\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0627\u0644\u0648\u0642\u0648\u062f \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0633\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0628\u0639\u0636 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\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0644\u0645\u0634\u0631\u0648\u0628\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 &#8211; \u0623\u062e\u0641 \u0642\u0644\u064a\u0644\u0627 \u0648\u0623\u0643\u062b\u0631 \u0637\u0628\u064a\u0639\u064a\u0629 \u0628\u0643\u062b\u064a\u0631. \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d \u0645\u0647\u0645 \u0644\u0623\u0646 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u064a\u0633\u0631\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u062d\u0644\u0648\u0644\u060c \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0625\u0645\u0627\u0647\u0629.<\/p>\n\n\n\n<p><strong>2 \u0643\u0648\u0628 (480 \u0645\u0644) \u0645\u0627\u0621 \u0623\u0648 \u0645\u0627\u0621<\/strong><br>\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<strong>1\/2 \u0645\u0644\u0639\u0642\u0629 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\u0644\u0644\u0630\u0647\u0627\u0628.<\/p>\n\n\n\n<p><strong>\u062c\u0631\u0628 \u0646\u0643\u0647\u0627\u062a \u0623\u062e\u0631\u0649:<\/strong>&nbsp;\u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0627\u0644\u0637\u0627\u0632\u062c\u060c \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u060c \u0623\u0648 \u0646\u0635\u0641 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static01.nyt.com\/images\/2016\/08\/18\/well\/well_nutrition_for_runner-slide-NY6J\/well_nutrition_for_runner-slide-NY6J-jumbo.png\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u062c\u0639\u0644 \u0644\u0642\u0637\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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