{"id":10157,"date":"2026-08-11T23:17:25","date_gmt":"2026-08-11T16:17:25","guid":{"rendered":"https:\/\/useful.vn\/?p=10157"},"modified":"2026-08-11T23:17:25","modified_gmt":"2026-08-11T16:17:25","slug":"nen-uong-nuoc-chanh-mat-ong-hay-an-nhe-truoc-khi-tap-the-duc-buoi-sang","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=10157","title":{"rendered":"N\u00ean u\u1ed1ng n\u01b0\u1edbc chanh m\u1eadt ong hay \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng?"},"content":{"rendered":"
\n


\n N\u01b0\u1edbc chanh m\u1eadt ong v\u00e0 m\u1ed9t b\u1eefa \u0103n nh\u1eb9 \u0111\u1ec1u l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn \u01b0a th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i c\u00e1ch n\u00e0o c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u00e0 m\u1ecdi h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n. <\/strong><\/h2>\n

Sau m\u1ed9t \u0111\u00eam ng\u1ee7 k\u00e9o d\u00e0i 7-8 gi\u1edd, c\u01a1 th\u1ec3 \u1edf tr\u1ea1ng th\u00e1i nh\u1ecbn \u0103n, l\u01b0\u1ee3ng glycogen d\u1ef1 tr\u1eef trong gan gi\u1ea3m d\u1ea7n v\u00e0 th\u01b0\u1eddng thi\u1ebfu n\u01b0\u1edbc nh\u1eb9. V\u00ec v\u1eady, nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn u\u1ed1ng n\u01b0\u1edbc chanh m\u1eadt ong ho\u1eb7c \u0103n m\u1ed9t b\u1eefa nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng. Tuy nhi\u00ean, m\u1ed7i c\u00e1ch \u0111\u1ec1u c\u00f3 \u01b0u, nh\u01b0\u1ee3c \u0111i\u1ec3m ri\u00eang v\u00e0 ch\u1ec9 th\u1ef1c s\u1ef1 ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng, th\u1eddi gian t\u1eadp c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau r\u00e8n luy\u1ec7n.<\/p>\n

1. Khi n\u00e0o n\u00ean u\u1ed1ng n\u01b0\u1edbc chanh m\u1eadt ong tr\u01b0\u1edbc khi t\u1eadp?<\/strong><\/h3>\n

N\u01b0\u1edbc chanh m\u1eadt ong c\u00f3 th\u1ec3 gi\u00fap b\u1ed5 sung n\u01b0\u1edbc v\u00e0 cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf carbohydrate h\u1ea5p thu nhanh t\u1eeb m\u1eadt ong. M\u1ed9t th\u00eca canh m\u1eadt ong (kho\u1ea3ng 20 g) ch\u1ee9a kho\u1ea3ng 60 kcal v\u00e0 17g carbohydrate, c\u00f3 th\u1ec3 gi\u00fap t\u0103ng nh\u1eb9 \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian ng\u1eafn. V\u00ec v\u1eady, n\u1ebfu ch\u1ec9 t\u1eadp c\u00e1c b\u00e0i nh\u1eb9 nh\u01b0 \u0111i b\u1ed9 nhanh, yoga, gi\u00e3n c\u01a1 ho\u1eb7c \u0111\u1ea1p xe th\u01b0 gi\u00e3n trong kho\u1ea3ng 20-40 ph\u00fat, \u0111\u1eb7c bi\u1ec7t khi m\u1ee5c ti\u00eau l\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ec9 c\u1ea7n u\u1ed1ng n\u01b0\u1edbc ho\u1eb7c m\u1ed9t c\u1ed1c n\u01b0\u1edbc chanh m\u1eadt ong lo\u00e3ng tr\u01b0\u1edbc khi t\u1eadp.<\/p>\n

Tuy nhi\u00ean, n\u01b0\u1edbc chanh m\u1eadt ong g\u1ea7n nh\u01b0 kh\u00f4ng ch\u1ee9a protein, ch\u1ea5t b\u00e9o hay ch\u1ea5t x\u01a1 n\u00ean kh\u00f3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i tr\u00ean 60 ph\u00fat.\u00a0<\/p>\n

L\u01b0u \u00fd, kh\u00f4ng n\u00ean pha qu\u00e1 nhi\u1ec1u m\u1eadt ong. M\u1ed9t c\u1ed1c n\u01b0\u1edbc v\u1edbi kho\u1ea3ng 1 th\u00eca c\u00e0 ph\u00ea \u0111\u1ebfn 1 th\u00eca canh m\u1eadt ong l\u00e0 \u0111\u1ee7. Ng\u01b0\u1eddi m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng ho\u1eb7c ti\u1ec1n \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng c\u0169ng c\u1ea7n th\u1eadn tr\u1ecdng v\u00ec m\u1eadt ong v\u1eabn l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft t\u01b0\u01a1ng t\u1ef1 c\u00e1c lo\u1ea1i \u0111\u01b0\u1eddng t\u1ef1 do kh\u00e1c.<\/p>\n

\n
\"N\u01b0\u1edbc<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

N\u01b0\u1edbc chanh m\u1eadt ong v\u00e0 m\u1ed9t b\u1eefa \u0103n nh\u1eb9 \u0111\u1ec1u l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn \u01b0a th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng. \u1ea2nh: AI.<\/p>\n

2. N\u00ean \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp khi n\u00e0o?<\/strong><\/h3>\n

\u0102n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p n\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, k\u00e9o d\u00e0i ho\u1eb7c c\u1ea7n nhi\u1ec1u s\u1ee9c b\u1ec1n. Vi\u1ec7c b\u1ed5 sung carbohydrate k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf protein tr\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 h\u1ea1n ch\u1ebf ph\u00e2n h\u1ee7y c\u01a1 trong qu\u00e1 tr\u00ecnh t\u1eadp. N\u1ebfu bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i tr\u00ean 45-60 ph\u00fat ho\u1eb7c bao g\u1ed3m ch\u1ea1y b\u1ed9, t\u1eadp s\u1ee9c m\u1ea1nh, HIIT hay c\u00e1c m\u00f4n th\u1ec3 thao c\u1ea7n nhi\u1ec1u s\u1ee9c b\u1ec1n, m\u1ed9t b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc t\u1eadp th\u01b0\u1eddng mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n so v\u1edbi ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc chanh m\u1eadt ong.<\/p>\n

B\u1eefa \u0103n nh\u1eb9 n\u00ean \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u01b0\u1edbc khi t\u1eadp kho\u1ea3ng 30-90 ph\u00fat, t\u00f9y kh\u1ea3 n\u0103ng ti\u00eau h\u00f3a c\u1ee7a t\u1eebng ng\u01b0\u1eddi. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p g\u1ed3m:<\/p>\n

– M\u1ed9t qu\u1ea3 chu\u1ed1i v\u00e0 m\u1ed9t h\u1ed9p s\u1eefa chua.<\/p>\n

– M\u1ed9t l\u00e1t b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u1edbi b\u01a1 l\u1ea1c.<\/p>\n

– Y\u1ebfn m\u1ea1ch n\u1ea5u c\u00f9ng s\u1eefa.<\/p>\n

– M\u1ed9t qu\u1ea3 t\u00e1o v\u00e0 v\u00e0i h\u1ea1t h\u1ea1nh nh\u00e2n.<\/p>\n

– S\u1eefa \u00edt b\u00e9o ho\u1eb7c s\u1eefa \u0111\u1eadu n\u00e0nh c\u00f9ng b\u00e1nh quy nguy\u00ean c\u00e1m.<\/p>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i, b\u1eefa \u0103n nh\u1eb9 c\u00e0ng c\u00f3 \u00fd ngh\u0129a v\u00ec kh\u1ea3 n\u0103ng d\u1ef1 tr\u1eef glycogen v\u00e0 duy tr\u00ec kh\u1ed1i c\u01a1 gi\u1ea3m d\u1ea7n theo tu\u1ed5i. Cung c\u1ea5p m\u1ed9t \u00edt carbohydrate v\u00e0 protein tr\u01b0\u1edbc t\u1eadp c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec hi\u1ec7u su\u1ea5t, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 sau t\u1eadp t\u1ed1t h\u01a1n.<\/p>\n

3. C\u00e1ch b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng<\/strong><\/h3>\n

Vi\u1ec7c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi t\u1eadp ph\u1ee5 thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng, th\u1eddi gian t\u1eadp v\u00e0 m\u1ee5c ti\u00eau r\u00e8n luy\u1ec7n.\u00a0<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn theo c\u00e1c nguy\u00ean t\u1eafc sau:<\/p>\n

– N\u1ebfu t\u1eadp nh\u1eb9 (\u0111i b\u1ed9, yoga, gi\u00e3n c\u01a1 trong 20-40 ph\u00fat): Ch\u1ec9 c\u1ea7n u\u1ed1ng n\u01b0\u1edbc ho\u1eb7c m\u1ed9t c\u1ed1c n\u01b0\u1edbc chanh m\u1eadt ong v\u1edbi l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i l\u00e0 \u0111\u1ee7 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

– N\u1ebfu t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i (t\u1eadp s\u1ee9c m\u1ea1nh, ch\u1ea1y b\u1ed9, HIIT, t\u1eadp tr\u00ean 45-60 ph\u00fat): N\u00ean \u0103n m\u1ed9t b\u1eefa nh\u1eb9 ch\u1ee9a carbohydrate k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf protein \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u00e0 h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1.<\/p>\n

– Duy tr\u00ec ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd: D\u00f9 ch\u1ecdn n\u01b0\u1edbc chanh m\u1eadt ong hay \u0103n nh\u1eb9, c\u1ea7n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i trong c\u1ea3 ng\u00e0y, b\u1ed1 tr\u00ed th\u1eddi \u0111i\u1ec3m \u0103n ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch t\u1eadp v\u00e0 b\u1ed5 sung \u0111\u1ee7 protein sau khi v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n

– B\u00f9 n\u01b0\u1edbc: Sau m\u1ed9t \u0111\u00eam ng\u1ee7, c\u01a1 th\u1ec3 th\u01b0\u1eddng thi\u1ebfu n\u01b0\u1edbc nh\u1eb9. U\u1ed1ng kho\u1ea3ng 300-500 ml n\u01b0\u1edbc trong v\u00f2ng 1-2 gi\u1edd tr\u01b0\u1edbc bu\u1ed5i t\u1eadp gi\u00fap duy tr\u00ec hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1ea5t n\u01b0\u1edbc, \u0111\u1eb7c bi\u1ec7t khi th\u1eddi ti\u1ebft n\u00f3ng.<\/p>\n

L\u01b0u \u00fd, n\u1ebfu th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y ch\u00f3ng m\u1eb7t, run tay, m\u1ec7t l\u1ea3 ho\u1eb7c hi\u1ec7u su\u1ea5t gi\u1ea3m khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng l\u00fac b\u1ee5ng \u0111\u00f3i, h\u00e3y th\u1eed b\u1ed5 sung m\u1ed9t b\u1eefa \u0103n nh\u1eb9 gi\u00e0u carbohydrate tr\u01b0\u1edbc t\u1eadp thay v\u00ec ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc chanh m\u1eadt ong. Vi\u1ec7c l\u1ef1a ch\u1ecdn \u0111\u00fang th\u1ef1c ph\u1ea9m tr\u01b0\u1edbc khi t\u1eadp kh\u00f4ng ch\u1ec9 gi\u00fap t\u1eadp hi\u1ec7u qu\u1ea3 h\u01a1n m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n

\n
\n
\"B\u1eefa<\/div>\n
\n
\n B\u1eefa \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n t\u1ed1t nh\u1ea5t m\u00e0 b\u1ea1n c\u1ea7n bi\u1ebft\n <\/div>\n
\n

T\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t th\u1ec3 thao trong ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/nen-uong-nuoc-chanh-mat-ong-hay-an-nhe-truoc-khi-tap-the-duc-buoi-sang-c78a1785077.html<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u01b0\u1edbc chanh m\u1eadt ong v\u00e0 m\u1ed9t b\u1eefa \u0103n nh\u1eb9 \u0111\u1ec1u l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn \u01b0a th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i c\u00e1ch n\u00e0o c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u00e0 m\u1ecdi h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n. Sau m\u1ed9t \u0111\u00eam ng\u1ee7 k\u00e9o d\u00e0i 7-8 gi\u1edd, c\u01a1 th\u1ec3 \u1edf<\/p>\n","protected":false},"author":1,"featured_media":10158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-10157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10157"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10157\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/10158"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}