1600 মিটার RUN-এর জন্য BEST DIET//BEST DIET FOR 1600 METER RUN//FITNESS SUJIT GHOSH
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1600 মিটার RUN-এর জন্য BEST DIET//BEST DIET FOR 1600 METER RUN//FITNESS SUJIT GHOSH
#_1600_RunBestDiet
#DietChartforRunning
#FitnessSujitGhosh
CIRCUIT TRAINING FOR 1600 METER :- • CIRCUIT TRAINING FOR 1...
দৌড়ানোর সময় বমি হবার কারণ :- • দৌড়ানোর সময় বমি হবার ...
1600 METER 5:30 মিনিটে PRACTICE SCHEDULE :- • 1600 মিটার RUN 5:30 মি...
RUNNING ABC DRILL FOR 1600 METER
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For a successful marathon it’s critical to fuel your body with proper nutrition and keep it sufficiently hydrated before during and after the race.
Before any big race build up your energy reserves by loading on carbohydrates starchy vegetables fruits and lean protein for three days.
Inexperienced runners often make the mistake of taking heavy meals the day before the race. Overeating can overwhelm your digestive system. You may feel bloated or nauseous during the race.
What to eat before a race
Have a low-fat high-carbohydrate and low-fibre meal about three hours before the race to prevent any indigestion fatigue or stomach discomfort whilst running. Avoid heavy meals the day before the race and only eat familiar foods on the day itself.
Foods to eat
Bread/toast bagel peanut butter fruit without skin banana pulp-free fruit juice or sports drink for a pre-race breakfast.
Rice pasta lean meat starchy vegetables fruits for “carbo-loading” at least three days before the race.
For hydration drink 500 to 700 ml of fluid about three hours before the race.
Foods to avoid
Deep fried foods foods high in saturated fats red meat processed foods like bacon sausages and pastries
Avoid dairy products milk cheese yoghurt on race day if you have a history of gastrointestinal problems. Some marathon runners skip morning coffee as it is diuretic.
Because the body uses more energy digesting fatty foods your race performance might suffer if you consume excess fats.
What to eat during a race
Energy bars energy gels and bananas are excellent for replenishing carbohydrate during a race. Take small bites while continuing the run.
Keep yourself hydrated. Dehydration occurs when water lost through heavy breathing and perspiration is not replaced adequately by fluid intake. You may lose up to 3 to 5 kg of water weight in a three-hour marathon.
To prevent dehydration during a race:
Take another 300 to 600 ml of fluid 15 minutes before the race begins.
Drink 150 to 250 ml of fluid at regular intervals to replace fluid loss. Take small sips while continuing to run.
Fluids include plain water for runs lasting less than 90 minutes and sports or isotonic drinks for longer distances such as marathon
Avoid soda fruit juices and cordials. Their high sugar concentrations may delay gastric emptying and cause stomach discomfort during the run.
What to eat after a race
Hydrate with sport drinks after a marathon. Isotonic drinks are preferred as they contain similar concentration of salts and sugar as the human body. Avoid alcohol in the 24 hours following a race as it promotes dehydration.
Do not drink just based on your thirst as it won’t reflect all of your fluid needs. For a visual guide your urine should be almost colourless a couple of hours after the run.
Within one hour after a race or marathon grab a carbohydrate-rich snack such as banana sandwich red bean bun energy bar peanut butter on a banana and a sports drink.
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Пікірлер: 105
Ami apner sab video gulo dekhi..khub valo lage sir apner video dekhte ... thank you so much sir ...🙏
Thank you দাদা
Thank you Sir
Sir vegetarian amdr jonno kichu bolun
Nice video
Ok Sir
Thanks dada
Sabas
Tq dada
Kub bhlo dada
Dada merathon thakle rate jete hoy khide pei ki khaya uthic ar koto khon aje khabo
👍👍👍👍
Sir Ami Sondhay somoy Ran Kori kichu Problem Hobe Please Bolben
Manso ki jairokom ranna hoi sai vabakala hoba
Jai Hind Sir❤❤❤
@FitnessSujitGhosh
5 ай бұрын
Jai Hind
Dowranor aga o pora ki khabo
শাকসবজি বাড়িতে যেভাবে তেল দিয়ে রান্না করে তার মধ্যে কি প্রোটিন থাকে?
Dada afternoon practice kori ar jonno akta diet list korw din
@FitnessSujitGhosh
2 жыл бұрын
Instagram a inbox karo
সয়াবিন বীজ কি কাছা খাওয়া যায়? নাকি ভেজে খেতে হবে??
ছোলা ও সয়াবিনের ছাতু কি পানি দিয়ে খাবে?
Dada milk er sathe kacha holud khabo..r apni j ashwagandha powder tar ktha bolechen onno video te..seta tahole kivabe khabo? Pls janaben🙏
@FitnessSujitGhosh
2 жыл бұрын
Kacha holun saptahe 2 din khabe Ashwagandha khabar 30 minutes age
Dada soyabin biz koi pawa jai bo
@FitnessSujitGhosh
2 жыл бұрын
Bazare
dada sowabin dana kmn kore khawa uchit plz bolo
@FitnessSujitGhosh
4 ай бұрын
জলে ভিজিয়ে
Soyabin bij dia vajte ki dia hobe kmn hobe details e bolun dada
@FitnessSujitGhosh
3 жыл бұрын
ছোলা ভাজার মোত ভাজবে
Dada jodi Ami practise ta bikal Bela kori tahole ki ei diet chart tai follow krbo?????
@FitnessSujitGhosh
3 жыл бұрын
Hmm koro
Dada ekta bisoy seta hoche jader over weight tara agulo ki khete parbe????
@FitnessSujitGhosh
3 жыл бұрын
Ai khabar ta sabar jonno jodi se workout kare
Dada chola & soya seeds ki poriman nabo, process pls
@FitnessSujitGhosh
3 жыл бұрын
1 mutho & 1/2 mutho
@joygopaldasadhikari6048
3 жыл бұрын
Roste korete hbe??
@joygopaldasadhikari6048
3 жыл бұрын
Roste korete hbe??
Chola ta koto gram bejia rakhbo please bolo dada
@FitnessSujitGhosh
Жыл бұрын
Sob akmutho kore
Dada amar ba paye surgery hoyechilo..operation mark a6e..ami ki chance pabo
@FitnessSujitGhosh
3 жыл бұрын
Police a to problem habar kotha noi
@sushantasaren4996
3 жыл бұрын
@@FitnessSujitGhosh tahole dada ami practice chaliea ja6i
@FitnessSujitGhosh
3 жыл бұрын
Hmm
Dada ami bikale practice kori ekti diet ta bolben pls???
@FitnessSujitGhosh
2 жыл бұрын
Ai video follow koro but dupurer khabar ta khub besi khabe na
@subratarana796
2 жыл бұрын
@@FitnessSujitGhosh dada ami koyek di practice suru korechi ৭ din hobe kintu ses dine ami onkta run kori ar ter por theke knee pain hoi.. Batha hoi chap dile hatu murle aoaj hocche... Eta theke relief er upai ki dada pls janaben???
ছাতু খাওয়ার কতক্ষন পর ডিম আর কলাটা খাবো ?? আর ফুটবল এর socks পরে chutle কোনো রকম অসুবিধা হবে না তো দাদা ??
Dada regular practice kori khayer chat ta bolbe
@FitnessSujitGhosh
Жыл бұрын
Regular practice ar diet niye video deya a6e
Dada Eggk Regular khata hoba...
@FitnessSujitGhosh
3 жыл бұрын
Hmm
দাদা সয়াবিন বীজ কোথায় পাবো
@FitnessSujitGhosh
Ай бұрын
মুদিখানা দোকানে
Dada run di66i kintu somoy kono vabe komate par6i na .1600 miter run e somoy onek besi lege ja66e .....plz reply🙏🙏🙏🙏🙏🙏🙏🙏
@FitnessSujitGhosh
3 жыл бұрын
Kon schedule follow kor6o
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3 жыл бұрын
@@FitnessSujitGhosh ghum theke uthe 08:00te dourate jai.. r bikale 5 km walking Kori.
Dada soybean bechi kothay pabo?
@FitnessSujitGhosh
Жыл бұрын
মুদিখানা দোকানে
Dada soyabin bij mana dokana ja chhoto Dana soyabin er packet pawa jay ogulo
@FitnessSujitGhosh
2 жыл бұрын
Soyabin bij e pawa jai chhola matorer moto
Dada khub handle mrte i66a kre... Ki krbo....
@FitnessSujitGhosh
3 жыл бұрын
Jatokhon tel na furai gari chaliye jaoo
@backwardx3
3 жыл бұрын
@@FitnessSujitGhosh 😆🤣🤣
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2 жыл бұрын
Bekar mal ,
@akashkar5605
2 жыл бұрын
@@FitnessSujitGhosh 😂😂😂😂
Sir Amer akta personal help korben 🙏?
@FitnessSujitGhosh
3 жыл бұрын
KI HELP
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3 жыл бұрын
@@FitnessSujitGhosh ফুক্কুরি
@FitnessSujitGhosh
3 жыл бұрын
ফুক্কুরি কি ভাই
@Pochkachoda
3 жыл бұрын
@@FitnessSujitGhosh আমাদের গ্রামের এটি প্রচলিত ভাষা ????? যাকে চলতি বাংলায় মজা করা বোঝায়
দাদা সোয়াবিন বীজ কোথায় কিনতে পাওয়া যায়??
@FitnessSujitGhosh
3 жыл бұрын
বাজারে বরো মুদি দোকানে
@arpanbiswas7368
3 жыл бұрын
@@FitnessSujitGhosh okk
Dada hydrocele thakle medical unfit kore wbp te?
@FitnessSujitGhosh
2 жыл бұрын
Jani na vaii
@ROHITB100
2 жыл бұрын
Na bro
@ROHITB100
2 жыл бұрын
Jodi hye thake operation koriye nao
Dada tomar kono academy a6a ?
@FitnessSujitGhosh
3 жыл бұрын
হ্যাঁ
@Sudip1102
3 жыл бұрын
Kon jela ...ta ?
@FitnessSujitGhosh
3 жыл бұрын
7797536315 Call kore nio
Dim kacha khoa jbe?
@FitnessSujitGhosh
Жыл бұрын
Ha but desi dim hole valo hoi
@bishalsarkar7552
Жыл бұрын
Ok sir
এভাবে খেলে সমস্যা হবে
@FitnessSujitGhosh
3 жыл бұрын
Na
দাদা, পাউডার দুধ খেলে কি উপকার পাওয়া যাবে?
@FitnessSujitGhosh
Жыл бұрын
Kono rakom
ফ্রিজের দুধ খেলে কি সমস্যা হবে
@FitnessSujitGhosh
2 жыл бұрын
Naa
Dada amar ekta quation ache. .....amar na appendix opretion ache ami ki medical e chance pabo
@FitnessSujitGhosh
3 жыл бұрын
Hmm Hmm valo hoye gele kono problems habe naa vaii
@jackrupak7717
3 жыл бұрын
amar kono problem hoi na .....ami puro fit
@FitnessSujitGhosh
3 жыл бұрын
Tahole abar ki practice karo valo kore
@jackrupak7717
3 жыл бұрын
@@FitnessSujitGhosh ami to 2 years dhore practice korchi .....police hobo bole ....police amak hotei hobe
@jackrupak7717
3 жыл бұрын
Thanks dada eto help korar jonno ....ami tomak full support korbo .......amar friends der k bolbo tomar channel subscribe korar jonno .....tnx .....thank you very much .......
দাদা এই খাবার গুলো খেলে ওজন বাড়বে কি?
@FitnessSujitGhosh
3 жыл бұрын
Hmmm barbe but ojon barar jonno Onno R O Khabar A6e
@soumyadeepbiswas1499
3 жыл бұрын
@@FitnessSujitGhosh sei khabar gulo bolle aktu valo hoto