p********r
发帖数: 3799 | 1 http://www.bikeradar.com/road/fitness/article/the-best-carbs-to
这应该适用三项中的cycling 和running。上周末long run, 没带任何补给，中间去买
了一瓶energy drink, 效果比gel好。
Carbs table
Time
Carb Intake
2-3 hours before the ride
Low-mid GI: porridge, muesli, rye bread toast or scrambled eggs
30 minutes before the ride
Mid GI snack: a banana
During the ride
Fast delivery, high GI isotonic energy drinks, energy gels and dried fruit
such as raisins are best
After the ride
Fast recovery, for meals try corn flakes or rice crispies (high GI) with
milk (for the protein for muscle recovery)
2-3 hours after the ride
Low-mid GI: grilled salmon with steamed broccoli and sweet potato mash (low/
medium GI carbs) is ideal | w***n
发帖数: 9040 | | p********r
发帖数: 3799 | 3 理论结合实际
【在 w***n 的大作中提到】
: 最近玉女学习很努力嘛
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